Due to popular demand, we’ve scheduled the next pub run for Friday February 26th.
We need your help in picking the theme. Here are the top 3 contenders. Please place your votes in the comments…
| “Guzzling Goth Gallop”
|
“Jorts Jog”
|
“Cowboys and Indians”
|
Let the comment voting begin!
On the minute every minute for 15 minutes
2 Clean and Jerks (appx. 85% to 90% of 1 RM)
increase weight as needed
then…
Squat
3 x70%
3 x80%
3+ x90%
There is something healthy and invigorating about direct action. -Henry Miller
Announcements:
– The end of the Lean, Mean, and Clean Nutrition Phase is rapidly approaching, after pictures taken on Saturday February 20th!
CrossFit Austin – Sweat with your Sweetheart 2010
Thanks to everyone that came to sweat with their sweetheart this weekend!
| AM Results | |||
| Kristin | 70 lb | ||
| Kirk | 115 lb | ||
| Walker | 75 lb | ||
| Liz | 30 lb | ||
| Bill | 64 lb | ||
| Ariel | 63 lb | ||
| PM Results | |||
| Cat | 63 lb | ||
| Pato | 155 lb (HPC) | ||
| Winner | 55 lb | ||
| Tasha | 40 lb (HPC) | ||
| Aaron | 135 lb | ||
| Dan | 85 lb (HPC) | ||
| Nugget | 195 lb DNF | ||
| Flury | 65 lb | ||
| Stacey | 105 lb | ||
| Blake | 165 lb | ||
| Jess | 85 lb | ||
| Tristy | 105 lb | ||
| Patrick | 75 lb (HPC) | ||
| Katherine | 50 lb (HPC) | ||
| Christine | 50 lb (HPC) | ||
| On Ramp | |||
| Chris | 5:01 | ||
| Mel | 5:57 | ||
| Mandy | 6:04 | ||
| Cody | 6:12 | ||
| Adam | 6:14 | ||
| Aaron D. | 6:34 |
REST
Fortune and love favor the brave. -Ovid
Happy Valentines Day!!
Come join these folks for Sweat with your Sweetheart!
Today 10:00 AM @ Town Lake
3 Rounds
15 Toes to Bar
15 Burpees
400 M Run
Try to imagine Pegasus mating with a unicorn and the creature that they birth. I somehow tame it and ride it into the sky in the clouds and sunshine and rainbows. That’s what it feels like. -Graham Watanabe
Annoucements:
– Sweat with your Sweetheart tomorrow at Town Lake! No Saturday morning workout.
– The end of the Lean, Mean, and Clean Nutrition Phase is rapidly approaching, after pictures taken on Saturday February 20th!
Congrats to my lovely sister Jables for getting her first kipping pull-up this week!
| AM Results | |||
| Kirk | 13:05 (KTE) | ||
| Mike | 14:37 Rx | ||
| Cat | 14:45 (KR) | ||
| Stephen | 10:30 (MOD) | ||
| Blake | 12:38 Rx | ||
| Ray | 12:44 (KR) | ||
| Jerry | 11:03 Rx | ||
| Elizabeth | 12:04 (MOD) | ||
| Josh | 16:01 Rx | ||
| Ariel | 16:12 (KR, Sprawl) | ||
| Andrew | 15:35 Rx | ||
| Nugget | 9:28 Rx | ||
| Bill | 11:08 (MOD) |
Deadlift
5 x65%
5 x75%
5+ x85%
then…
50 10′ Wall Balls
7 Supine Ring Rows
40 10′ Wall Balls
7 Supine Ring Rows
30 10′ Wall Balls
7 Supine Ring Rows
20 10′ Wall Balls
7 Supine Ring Rows
10 10′ Wall Balls
7 Supine Ring Rows
(M: 20 lb, W: 15 lb)
I have never seen a monument erected to a pessimist. -Paul Harvey
Annoucements:
– Sweat with your Sweetheart this Saturday at Town Lake, no Saturday morning workout.
– The end of the Lean, Mean, and Clean Nutrition Phase is rapidly approaching, after pictures taken on Saturday February 20th!
| AM Results | |||
| Michelle | DNF | ||
| Betsy | 12:48 (ROM) | ||
| Walker | 12:41 (ROM) | ||
| Josh | 12:17 Rx | ||
| Tow Matt | 10:52 (15 lb) | ||
| John | 11:21 (15 lb) | ||
| Amber | 10:39 (10 lb ROM) | ||
| Kim | 10:46 (10 lb ROM) |
Press
5 x65%
5 x75%
5+ x85%
then…
3 Rounds
2 Hill Loops
5 DB Hang Power Clean
5 DB Thrusters
5 DB Overhead Squat
(55 lb, 35 lb)
In all things, be willing to listen to people around you. None of us is really smart enough to go it alone.
-John Clendenin
Annoucements:
– Sweat with your Sweetheart this Saturday at Town Lake, no Saturday morning workout.
– The end of the Lean, Mean, and Clean Nutrition Phase is rapidly approaching, after pictures taken on Saturday February 20th!
| AM Results: | |||
| Rob | 8:41 (35 lb) | ||
| Kirk | 9:27 (20 lb) | ||
| Mike | 8:47 (35 lb) | ||
| Jerry | 8:43 (35 lb) | ||
| Ray | 9:18 (35 lb) | ||
| Jables | 9:47 (20 lb) | ||
| Laura | 9:41 (20 lb) | ||
| John | 9:49 (20 lb) | ||
| Liz | 10:12 (15 lb) | ||
| Bill | 10:17 (Row, 20 lb) | ||
| Tow Matt | 10:48 (35 lb) | ||
| Ariel | 11:04 (20 lb) | ||
| Wes S. | 11:02 (35 lb) | ||
| Josh | 11:57 (35 lb) | ||
| Kim | 12:00 (20 lb) | ||
| PM Results | |||
| Pato | 8:20 (35lb) | ||
| Tristy | 9:06 (20lb) | ||
| Claire | 9:14 (15lb) | ||
| G | 9:40 (20lb) | ||
| Stephen | 9:13 (30lb MOD) | ||
| Cat | 13:04 (20lb) | ||
| Blake | 9:34 (35lb) | ||
| Flury | 11:13 (20lb) | ||
| Stacey | 8:33 (30lb) | ||
| Nugget | 7:28 Rx | ||
| Betsy | 8:57 (20lb) | ||
| Jess | 9:37 (20lb) | ||
| Wes | 9:12 Rx | ||
| Angela | 10:34 (10lb MOD) | ||
| Aubrey | 10:39 (15lb) | ||
| Boone | 9:18 Rx | ||
| Darlene | 9:33 (10lb MOD) | ||
| Aurelia | 12:32 (10lb) | ||
| Marissa | 10:10 (12lb) | ||
| On Ramp | |||
| Dan | 5:38 | ||
| Patrick | 6:03 | ||
| Katherine | 6:23 | ||
| Patty | 6:22 | ||
| Alex | 7:41 | ||
| Akins Bootcamp | |||
| Kyle | 13:59 | ||
| Christina | 13:33 |
Squat
5 @65%
5 @75%
5+ @85%
then…
5 Minutes AMRAP
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Everyone talks about rock these days; the problem is they forget about the roll. -Keith Richards
Announcements:
We’re proud to introduce the newest member of the CrossFit Austin team, Chad Vaughn. Chad holds the national record in the Clean and Jerk, and was a member of the United States Weightlifting team at the 2004 Olympics in Athens, and the 2008 Olympics in Beijing. Chad is currently available for personal training, and will be teaching an Olympic weightlifting clinic on Wednesday nights at 6:30 PM starting March 10th.
A message from Chad:
As I have traveled the world in competition I have taken the time to study the worlds best of the best in many different sports. Yes, their training methods and daily routines leading up to and during competition; but more than just that; as in the end there are many, many different methods and philosophies that will lead to improvement. I began to wonder; What did all these people have in common? It was simply that they ALL stuck with something, didn’t give up when things went wrong, persevered and became better for it, and SIMPLY showed up. SIMPLY showing up is MOST of the battle. If you want to improve and see how good you can be, in any sport or in your daily life, and want to meet whatever goal(s) you may have, then I challenge you to just SHOW UP!
| AM Results | |
| Rob | 8 Rx |
| Boone | 8 Rx |
| Jerry | 7 Rx |
| Kristin | MOD |
| Bill | 4 (Jump) |
| Josh | 5 Rx |
| Khieler | 5 Rx |
| Andrew | 6 Rx |
| Tow Matt | 4 Rx |
| Amber | 3 (Band, Knee) |
Power Snatch
2-2-2-2-2-2
then…
Every minute on the minute:
3 Handstand Push-ups
Max Swings (24K, 16K)
Complete 100 Swings
In a moment of decision the best thing you can do is the right thing. The worst thing you can do is nothing. -Theodore Roosevelt
Annoucements:
– Sweat with your Sweetheart this Saturday at Town Lake, no Saturday morning workout.
Just another Saturday at CFA!
| AM Results | ||||
| Cat | 45 | 4:56 (Pike) | ||
| Rob | 90 | 7:53 (Pike) | ||
| Kirk | 75 | 6:40 (Pike) | ||
| Mike | 80 | 8:41 (Pike) | ||
| Ray | 85 | 5:43 (35 lb) | ||
| Jerry | 85 | 5:37 (Pike, 16K) | ||
| Laura | 50 | 5:49 (12K, Pike) | ||
| Ariel | 50 | 5:58 (Pike) | ||
| Bill | 55 | 6:34 (16 K, Pike) | ||
| Stephen | 65 | 4:50 (MOD) | ||
| PM Results | ||||
| Blake | 135 | 5:46 Rx | ||
| Tristy | 85 | 4:16 (Pike) | ||
| Nugget | 135 | 7:18 Rx+32K | ||
| Claire | 40 | 4:56 (Pike, 12K) | ||
| G. | 55 | 5:36 (Pike, 12K) | ||
| Winner | 45 | 4:22 (Pike, 20lb) | ||
| Jables | 55 | 4:57 (ROM) | ||
| Aaron | 105 | 6:27 (16K, Pike) | ||
| Stacey | 90 | 5:53 (ROM) | ||
| Courtney | 50 | 5:44 (12K, Pike) | ||
| Jess | 65 | 6:27 (12K, Pike) | ||
| Christine | 35 (MOD) | 4:59 (MOD) | ||
| Cynthia | 45 | 5:22 (12K, Pike) | ||
| Wes S. | 45 | 5:34 (16K, Pike) | ||
| Boone | 135 | 4:52 Rx | ||
| Heiny | 70 | 6:47 (Pike) | ||
| Darlene | 25 | 3:59 (15lb, PU) | ||
| On Ramp | ||||
| Alex & Laura | 5 | |||
| Katherine & Patty | 6 | |||
| Patrick & Dan | 6 | |||
| Akins Outdoors | ||||
| Christina | 8:44 | |||
| Lindsay | 7:52 | |||
| Kyle | 6:53 |
REST
It’s all right letting yourself go, as long as you can get yourself back. -Mick Jagger
