Workout of the Day

WOD 3/6

3×800 Meter Run
5 minute rest between Intervals

Then…

1 Minute Max Pull-ups

It is not enough to understand, or to see clearly. The future will be shaped in the arena of human activity, by those willing to commit their minds and their bodies to the task. –Robert Kennedy

Healthy livers and Low Carbs

**ANNOUNCEMENT- Keir is going to be competing in the Fittest Games Challenge on Saturday March 7th. The event starts at 8 AM @ CrossFit Central,  Boone and I will be out there supporting him and would encourage everyone else to do the same.  We will still be holding our normal Saturday Morning workout @ 10 AM.

AM Results
Anne 4:12 4:01 3:52 29 Jumping Pull-ups
Daniel 3:14 3:09 3:05 31 Jumping Pull-ups
Baker 3:50 3:21 3:25 31 Kipping Pull-ups
Kristin 4:09 4:17 4:13 28 Jumping Pull-ups
Helen 5:12 5:13 5:07 22 Ring Rows

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in Workout of the Day 3 comments

WOD 3/5

Max Rounds in 10 Minutes
5 Muscle Ups
15 Wall Balls
25 Double Unders

*Muscle up sub = Jumping Muscle Ups x2

Cancer and Inuit Tribes

Know thy self, know thy enemy. A thousand battles, a thousand victories. –Sun Tzu 

**ANNOUNCEMENT- Keir is going to be competing in the Fittest Games Challenge on Saturday March 7th. The event starts at 8 AM @ CrossFit Central,  Boone and I will be out there supporting him and would encourage everyone else to do the same.  We will still be holding our normal Saturday Morning workout @ 10 AM.

AM Results  
Rob 5 Rounds (P/D, 15lb, Tuck Jumps)
PM Results  
 Baker 1 Round (P/D, 15 lb)
 Shane 2 Rounds (20 lb) 
 Tristy 3 Rounds (JP/JD, 15 lb, Tuck Jumps) 
Betsy 2 Rounds (JP/JD, 15  lb, Tuck Jumps)
Sherman 2 Rounds (P/JD, 20 lb)
Stacey 4 Rounds (JP/JD, 10 lb, Tuck Jumps)
Ana 2 Rounds (JP/JD, 10 lb, Tuck Jumps) 
Ashley 2 Rounds (JP/JD, 10 lb, Tuck Jumps)
Seth  3 Rounds (Jump MU, 15 lb, Tuck Jumps)

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Michael “Jumping” the bar!

in Workout of the Day 216 comments

WOD 3/4

5-5-5-5-5
Shoulder Press

Then… 

5 Rounds
7 Cleans (135 lbs)
100 Meter Sprint  

Some Perspective

**ANNOUNCEMENT- Keir is going to be competing in the Fittest Games Challenge on Saturday March 7th. The event starts at 8 AM @ CrossFit Central,  Boone and I will be out there supporting him and would encourage everyone else to do the same.  We will still be holding our normal Saturday Morning workout @ 10 AM.

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6:30 AM Crew TCOBin’

AM Results     
Rob     85, 95, 105, 100, 100   6:14 (75 lb)
Ashley     55, 60, 60×4, 55, 55   7:19 (35 lb/10 lb MB)
Daniel     75, 95, 100, 85×2, 85×2    6:04 (45 lb)
Anne      65, 60, 60, 65, 65×3   6:29 (45 lb)
PM Results      
Kristin     55, 60, 65, 65, 65   6:39 (45 lb)
Michael     55, 60, 65×4, 65, 65   7:32 (45 lb)
Baker     105, 105, 105×4, 105, 105   10:05 (95 lb)
Tristy     65, 65, 70×1, 65, 65×4    6:15 (65 lb)
Stacey     65, 70, 75×3, 70×4, 70×4   5:51 (65 lb)
Betsy     55, 60, 65f, 60, 60   5:28 (35 lb)
Shane     115, 125, 135, 135, 140   DNF
Keir     100, 105, 115, 115×4, 115   8:55 Rx
Wes     145, 155, 160, 160, 160   5:48 Rx
Megan     50, 50, 55, 55×3, 55 w/ nose itch   6:28 (45 lb)
Seth     85, 90×4, 85, 90, 90×3   6:21 (45 lb)
Ana     50, 50, 55×4, 55×2, 50   6:18 (35 lb Power Cleans)
Boone     115, 125, 135, 135, 135   8:43 Rx
Sherman     90, 100, 110, 110×3, 110×3   9:07 (95 lb)
in Workout of the Day 225 comments

WOD 3/3

3 Rounds
400 M Run
25 DB Snatches (55 lb)
50 Squats

I am little concerned with beauty or perfection. I don’t care for the great centuries. All I care about is life, struggle, intensity. –Emile Zola

Brain Diabetes

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AM Results
Daniel 16:25 (20 lb)
Anne 17:13 (20 lb)
Baker 20:45 (35 lb)
Rob 15:03 (20 lb)
Kristin 18:57 (20 lb)
PM Results
Michael 19:10 (15lb)
Danielle 16:58 (10lb)
Tristy 16:05 (20lb)
Shane 15:34 (55lb)
Keir 16:53 (55lb)
Stacey 13:29 (20lb)
Betsy 14:15 (15lb/10lb)
Ana 19:14 (10lb)
Seth 16:58 (35lb)
Boone 14:53 (55lb)
in Workout of the Day 6 comments

WOD 3/2

5 Rounds
15 Overhead Squats (95 lbs)
15 Pull-ups 

If you take responsibility for yourself you will develop a hunger to accomplish your dreams. 
-Les Brown 

Availability of healthy fare and eating choices

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AM Results
Kristin     9:19   (35 lbs, Jump)
Anne     9:19   (35 lbs, Jump)
Shane     11:56   Rx
PM Results
Baker     12:48   (45 lb)
Rob     13:16   (45 lb)
Michael     14:28   (15 lb, Jump)
Boone     11:37   (75 lb)
Keir     12:30   Rx
Tristy     6:47   (45 lb, Jump)
Betsy     6:54   (45 lb, Jump)
Stacey     9:48   (45 lb)
Wes     9:30    Rx
Rachel      10:20   (35 lb, Jump)
Ashley     8:41   (15 lb, Jump/Ring Row)
in Workout of the Day 343 comments

WOD 2/28

50 Wall Ball
400m Run
25 Kettlebell Swings
200m Run
25 Wall Ball
200m Run
50 Kettlebell Swings 
400m Run 

“Never confuse movement with action.”
-Ernest Hemingway

How to defend yourself in an elevator… or really creep out an innocent dude trying to get to his floor: [wmv][mov] (Brought to you by Tony Blauer from CrossFit.com)

 

Team #1: 16:48
Shane 24K, 20lb
Keir 24K, 20lb
Team #2:  15:27
Shera 15lb, 10lb
Anne 16K/12K, 15lb
Team #3: 14:45
Kristin 12K, 10lb
Daniel 12K, 15lb
Team #4: 12:12
Stacey 16K, 15lb
Tristy 12K, 15lb

 

 

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A look of determination from “Sweat with your Sweetheart”

in Workout of the Day 304 comments

WOD 2/26

Front Squats
1-1-1-1-1

then

5 rounds
50 Yard  Sprint
20 Push Presses (65 lbs)

What about Coffee?

Don’t let your special character and values, the secret that you know and no one else does, the truth – don’t let that get swallowed up by the great chewing complacency. –Aesop 

AM Results                      
Rob 125 145 165-F 155 165 4:52 (45lb)
Shera 65
75 85 95 105 5:59 (25lb)
Boone 185 205 215 225 235 4:45 Rx
PM Results        
Danielle 85 95 (ROM) 95 105 115 4:28 (15 lb)
Shane 205 225 275 (ROM) 275 285 3:20 Rx
Betsy 95 105 115
125 130f 4:02 (25 lb)
Stacey 135 155 165 175f 170 4:47 (45 lb)
Ana 55
65 75
85 105f 3:45 (15 lb)
Seth 145 165 175 185 195 5:30 (45 lbs)

 

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A CF Austin Sunset

in Workout of the Day 338 comments

WOD 2/25

15 Minutes Max Rounds
200 Meter Run 
15 Pull-ups
10 Dumbell Hang Split Cleans

Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts. -Dan Gable

Carbs or Crack?

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AM Results
Anne     5   (Jump, 15 lbs)
Baker     4   (20 lbs)
Shera     5   (10 lbs)
Rob     4   (Row, 15 lbs, Jump)
Keir      5   (35 lb)
BWOD: 30 Wall Ball, 400 M Ball Run
Daniel     3:33   (15 lb)
PM Results
Kristin     5   (Jump, 10 lbs)
Stacey     6   (Jump/Kip, 15 lbs)
Betsy     6   (Jump, 10 lbs)
Shane     6   (35 lbs)
Tristy     6   (Row, 30 VPU, Lunges)
Boone     6   Rx
Megan     5    (J, 10 lbs)
Sherman     5   (20 lbs)
Seth     5   (20 lbs)
Rachel     5   (Jump, 15 lbs)
in Workout of the Day 1 comments