I hope everyone had a great Independence Day!
REST
I’m against picketing, but I don’t know how to show it. –Mitch Hedberg
15 Dumbell Snatches (55 lbs, 35 lbs)
15 Box Jump Burpees (24″, 20″)
15 Pull-ups
100 M Run
12 Dumbell Snatches (55 lbs, 35 lbs)
12 Box Jump Burpees (24″, 20″)
12 Pull-ups
200 M Run
9 Dumbell Snatches (55 lbs, 35 lbs)
9 Box Jump Burpees (24″, 20″)
9 Pull-ups
400 M run
As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them. –John F. Kennedy
Post Workout Meal: Low Carb and High Carb
*Holiday Hours- No Class Tomorrow
| AM Results | |||
| Jennie | 18:40 (20 lb, Blue band) | ||
| Walker | 14:28 (10 lb) | ||
| Stephen | 13:57 (20 lb) | ||
| Michael B. | 12:00 (35 lb) | ||
| Lauren | 14:08 (10 lb, Jump) | ||
| Daniel | 12:22 (35 lb) | ||
| Laura | 13:34 (10 lb, 12″, Jump) | ||
| BWOD: 40 10 lb Wall Balls, 500 M Row | |||
| Jamie | 4:45 | ||
Clean and Jerk
1-1-1-1-1
Cowards die many times before their deaths; the valiant never taste of death but once.
-William Shakespeare
*Important dates in July:
July 4th: America’s Birthday and the day Will Smith saved us all from aliens. CFA shall be closed.
July 22nd @ 7:30 PM: the 3rd installment of the Circle of Awesomeness Nutrition Seminar
July 25th (in the AM): Free Workout in the Park
July 25th (in the PM): First Annual CrossFit Austin PubRun
Get yo game faces on people. More details in the coming days.
Legit.
| AM Results | ||
| Michelle | 60, 65F, 60, 60, 65 | |
| Megan | 55, 60, 60, 65, 65 | |
| Jennie | 55, 55, 65, 65, 65 | |
| Kristin | 75, 80, 80, 85, 90 | (Clean) |
| Ally | Skill Work | |
| Lauren | Skill Work | |
| Ryan | 140, 150, 155, 165, 175 | |
| Daniel | 135, 135, 135, 135, 135 | |
| Rob | 105, 115, 125, 135, 145F | |
| Paige | 65, 75, 75, 80, 85 | (High-Hang Clean) |
| PM Results | ||
| Tristy | 95, 105, 115, 120, 125 | |
| Stacey | 95, 105, 115, 120, 125F | |
| Seth | 105, 115, 125, 145, 155 | |
| Blake | 135, 145, 155F, 155, 175 | |
| Michael R. | 105, 115, 135, 155F, 155 | |
| Smeth | 105, 115, 135, 145, 155F | |
| Mel | 65, 70, 80F, 80, 90 | |
| Betsy | 65, 70, 80, 90, 100 | |
| Coy | 65, 70, 80, 90, 100 | |
| Dave | 95, 105, 115, 125, ? | |
| JJ | Skill Work | |
| Jack | 75, 115, 135, 155, 175 | |
| Ashley | 45, 55, 65, 55, 55 | |
| Aurelia | 35, 40, 45, 45, 45 | |
| Sheena | 45, 55, 65, 75, 80F |
“Exploding Cindy”
Max Rounds in 15 Minutes
3 Chest to Bar Pull-ups
7 Clapping Push-ups
13 Jump Squats
I think exercise tests us in so many ways, our skills, our hearts, our ability to bounce back after setbacks. This is the inner beauty of sports and competition, and it can serve us all well as adult athletes. -Peggy Flemming
*Holiday Hours- No Class Saturday July 4th
60 Thrusters! Fantastic job Laura!
| AM Results | ||
| Rob | 15 Rx | |
| Jennie | 14 (Knee, Blue Band) | |
| Kim | 17 (ROM, Knee PU, Jump) | |
| Laura | 17 (Knee PU, Jump) | |
| Daniel | 12 Rx | |
| PM Results | ||
| Tristy | 13 (Knee PU, Blue Band) | |
| Tazia | 13 (Knee PU, Jump) | |
| Seth | 11 Rx | |
| Mel | 11 (Knee PU, White Band) | |
| Dave | 10 (ROM, Jump) | |
| Keir | 13 Rx | |
| Stacey | 14 Rx | |
| Betsy | 14 (Knee, Blue Band) | |
| Ashley | 10 (Knee PU, Jump) | |
| JJ | 7 (Blue Band) | |
| Walker | 13 (Knee PU, Chin Over) | |
| Smeth | 14 Rx | |
| Michael | 14 Rx | |
| BWOD | ||
| Erika | 4:21 (50 Squat, 500 M Row) |
1 Round
Max Thrusters (95 lbs, 65 lbs)
*Over when bar drops below the rack position
There are three constants in life… change, choice and principles. –Stephen Covey
*Holiday Hours- No Class Saturday July 4th
Good Luck to all the Softballers in Colorado this week!
| AM Results | |||
| Megan C. | 25 | (35 lbs) | |
| Laura | 60 | (45 lbs) | |
| Michelle | 32 | (35 lbs) | |
| Jennie | 54 | (35 lbs) | |
| Rob | 21 | (80 lb) | |
| Stephen | 26 | (135 Back Squat) | |
| Andrew | 29 | (75 lb) | |
| Daniel | 21 | (80 lb) | |
| Tazia | 24 | (35 lb) | |
| Wes | 41 | Rx | |
| PM Results | |||
| Stacey | 50 | Rx | |
| Tara | 20 | (35lb) | |
| Ryan | 33 | (75lb) | |
| Michael R. | 39 | (75lb) | |
| Melanie | 30 | (55lb) | |
| Kristin | 35 | (75lb Front Squats) | |
| Jack | 25 | (75lb) | |
| Sheena | 41 | (35lb) | |
| Julian | 29 | (45lb) | |
| Lauren | 29 | (25lb) | |
| Michael B. | 27 | (65lb) | |
| Aurelia | 15 | (35lb) | |
| Ashley | 20 | (45lb) | |
| Seth | 36 | (75lb) | |
| Keir | 30 | Rx |
50 Wall Balls
50 Chest to Bar Pull-ups
400 M Farmers Run (55 lb, 35 lb)
*Score=Wall ball/pull-up split & total time
I can accept failure, everyone fails at something. But I can’t accept not trying. –Michael Jordan
*Holiday Hours- No Class Saturday July 4th
| AM Results | |||||
| Split | Total Time | ||||
| Jennie | 6:13 | 16:04 (Jump, 10 lb) | |||
| Laura | 5:00 | 15:19 (Jump, 10 lb) | |||
| Blake | 10:13 | 17:35 Rx | |||
| Andrew | 10:13 | 17:59 (Chin, 15 lb) | |||
| Mel | 6:21 | 18:43 (White Band) | |||
| Tazia | 5:50 | 17:57 (Jump, 10 lb) | |||
| Daniel | 5:24 | 15:44 (Chin, 15 lb) | |||
| Briaane & Tina | 9:45 (Jump) | ||||
| Dillon & Cassandra | 10:54 (Jump) | ||||
| Paige & Briana | 11:02 (Jump) | ||||
| AM Results | |||||
| Ryan | 6:04 | 11:43 (Chin, 15 lb) | |||
| Tara | 7:45 | 22:00 (Jump, 10 lb) | |||
| Sheena | 4:11 | 14:43 (Jump, 10 lb) | |||
| Boone | 5:56 | 11:13 Rx | |||
| Betsy | 5:48 | 12:58 (Blue Band) | |||
| Walker | 6:01 | 18:43 (Chin, 10 lbs) | |||
| Stacey | 6:32 | 11:33 Rx | |||
| Wes | 6:50 | 12:40 Rx | |||
| Kristin | 7:38 | 21:51 (Blue Band, 10 lb, 1 DB) | |||
| Tristy | 3:15 | 8:41 (Jump) | |||
| Keir | 7:39 | 15:55 Rx | |||
| Jen | 6:11 | 12:45 (Jump, 15 lb) | |||
| Stephen | 4:55 | 10:46 (Jump, 10 lb) | |||
| Dave | 6:06 | 13:21 (White Band, 10 lb) | |||
| Jack | 7:22 | 16:42 (Chin, 15 lb) | |||
| Ally | 4:49 | 10:06 (Jump, 10 lb, 20 lb DB) | |||
| Michael B. | 4:43 | 9:28 (Jump, 15 lb, 35 lb DB) | |||
| Lauren | 4:32 | 9:15 (Jump, 10 lb, 20 lb DB) | |||
| Aurelia | 7:07 | 14:02 (Ring Rows, 10 lb, 20lb DB) |
REST
Before you try to keep up with the Joneses, be sure they’re not trying to keep up with you.
-Erma Bombeck
Griff
800 M Run
400 M Backward Run
800 M Run
400 M Backward Run
People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily. -Zig Ziglar
| AM Results | |
| Tara | 17:51 |
| Walker | 17:14 |
| Ebo | 14:39 |
| Chris | 12:54 |
| Megan | 14:49 |
| Laura | 19:59 |
| Kim | 19:55 |
| Keir | 11:04 |
| Boone | 10:09 |
Pyramid to 10
Box Jumps (24″, 20″)
Knees to Elbows
Push-ups
Choosing to be positive and having a grateful attitude is going to determine how you’re going to live your life. –Joel Osteen
Why don’t you go ahead and define healthy for me there good sir?
| AM Results | |
| Andrew | 23:46 Rx |
| Jennie | 13:20 (ROM) |
| Walker | 20:42 Rx |
| Ryan | 19:11 Rx |
| Daniel | 21:03 Rx |
| Lyzz | 19:22 (ROM)+24″ |
| Sheena | 16:12 (ROM) |
| Kim | 16:27 (ROM) |
| Ebo | 15:19 (ROM) |
| Chris | 15:28 (ROM) |
3 Rounds
400 M Run
15 Pull-ups
21 Air Squats
A good head and a good heart are always a formidable combination. –Nelson Mandela
| AM Results | |
| Jennie | 11:34 (Jump) |
| Bill | 16:37 (400m Row, Ring Rows) |
| Rob | 10:59 Rx |
| Tara | 11:51 (Jump) |
| Andrew | 11:06 Rx |
| PM Results | |
| Tazia | 13:57 (Jump) |
| Stacey | 9:22 Rx |
| Betsy | 10:25 (Jump) |
| Tristy | 10:22 (Jump) |
| Aurelia | 16:37 (Ring Rows) |
| Seth | 9:17 Rx |
| DS Softball AM | Deadlifts | WOD | ||
| Brianne | 115, 125, 135 | 5:25 Rx | ||
| Dillon | 115, 125, 135 | 4:23 Rx | ||
| Cassie | 125, 145, 165 | 5:13 Rx | ||
| DS Softball PM | ||||
| Jillian | 100, 110, 110 | 5:22 Rx | ||
| Cassandra | 115, 125, 135 | 5:08 Rx | ||
| Kristen | 100, 110, 120 | 5:02 Rx |