12-9-6
Clean & Thruster Burpees 35 LB (20 LB)
Weighted Pull-ups 20 LB
| Emily | 7:52 | (Jump Kip, 10 LB) | |||||||
| Lyssa | 6:10 | (Jump Kip, 15 LB) | |||||||
| Boone | 6:56 | Rx | |||||||
| Wes | 9:52 | Rx |
Our greatest glory is not in never falling but in rising every time we fall. - Confucius
Lyssa getting full extension on the swing!
Max rounds in 20 minutes
15 Squats
10 Flutter Kicks
5 Dumbbell Snatchs
| Tristy | 11 | (15 LB) | |||||
| John | 12 | (50 LB) | |||||
| Emily | 12 | (15 LB) | |||||
| Patrick | 11 | (50 LB) | |||||
| Boone | 12 | (50 LB) | |||||
| Wes | 14 | (50 LB) |
There is just something wrong with getting up every day and moving through your existence with the least possible effort. – Mark Rippetoe
Here are some good articles on the Zone for those of you that are interested, compliments of our good friends at Windy City CrossFit : The Feeding Ground
Patrick knocking out the push-ups last night.
5 Rounds
50 M run 50 M Backpedal
20 Jump Squats
15 Push-ups
| Nick | 7:13 |
| Dave | 8:10 |
| Patrick | 6:41 |
| Marcos | 8:50 |
| Jerry | Finished (10 JS, 10 PU x 5 rounds) |
| Annie | 7:14 (Knee Push-ups) |
| Emily | 9:50 (Knee Push-ups) |
| Garret | 6:55 |
| Ben | 5:32 |
| Lyssa | 7:52 |
| Tristy | 8:42 (Knee Push-ups) |
| Boone | 7:20 |
| Wes | 6:57 |
Adversity has the effect of eliciting talents, which, in prosperous circumstances, would have lain dormant.
– Horace
Winners of CrossFit Texas’s Fight Gone Bad Competition, benefitting The Healing Garden. Congrats Wes on your impressive performance!
| 2 Pull-ups | 14 DB Swings |
| 4 Pull-ups | 12 DB Swings |
| 6 Pull-ups | 10 DB Swings |
| 8 Pull-ups | 8 DB Swings |
| 10 Pull-ups | 6 DB Swings |
| 12 Pull-ups | 4 DB Swings |
| 14 Pull-ups | 2 DB Swings |
| Lyssa | 6:17 (Jumping, 2 sets 35 LB, Finish 20 LB) |
| Boone | 6:07 (50 LB) |
| Wes | 7:13 (50 LB) |
Nothing great was ever achieved without enthusiasm. -Ralph Waldo Emerson
Monday Night’s Crew
“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” – Zig Ziglar
3 rounds for time
400 meter run
15 Goblet Squats
15 Push-ups
15 Sit-ups
| Marcos | 8:15 | 50 LB | ||||||||||||||
| Tori | 9:10 | 15 LB (Knee PU) | ||||||||||||||
| Jamie | 8:53 | 15 LB (Knee PU) | ||||||||||||||
| Annie | 8:03 | 15 LB (Knee PU) | ||||||||||||||
| Emily | 10:52 | 25 LB (Knee PU) | ||||||||||||||
| Debbie | 9:34 | 15 LB (Knee PU) | ||||||||||||||
| Jared | 8:38 | 50 LB | ||||||||||||||
| Garret | 8:40 | 50 LB | ||||||||||||||
| Brendon | 8:01 | 35 LB | ||||||||||||||
| Lyssa | 8:14 | 35 LB (Knee PU) | ||||||||||||||
| Nick | 7:31 | 50 LB | ||||||||||||||
| Patrick | 7:55 | 50 LB | ||||||||||||||
| Ben | 6:55 | 50 LB | ||||||||||||||
| Boone | 8:09 | 50 LB | ||||||||||||||
| Wes | 9:24 | 50 LB |
Big thanks to CrossFit Texas for having us out for the Fight Gone Bad this weekend. We had a great time and helped out a great cause.
Rest
Don’t bunt. Aim out of the ballpark. – David Ogilvy
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
“In the middle of difficulty lies opportunity.” – Albert Einstein
Friday’s AM Crew, 5 gold stars to Emily for perfect attendance this week!
10 Rounds for time
3 Pull-ups
4 Dips
5 Double Unders
| Emily | 9:04 | (Jump, Chair, and Singles x 4) | |||||||
| Boone | 5:31 | ||||||||
| Wes | 6:53 |
The only way of finding the limits of the possible is by going beyond them into the impossible
-
Arthur C. Clarke
Some good lookin CrossFitters!
Max rounds in 10 minutes*
Overhead Lunges 10 yards
5 Burpees
| Nick | 14 | ||||||
| Dave | 13 | ||||||
| Shane | 14 | ||||||
| Tristy | 9 | ||||||
| JZ | 12 | ||||||
| John | 12 | ||||||
| Marcos | 9 | ||||||
| Emily | 9 | ||||||
| Patrick | 15 | ||||||
| Randy | 11 | ||||||
| Carla | Finished | ||||||
| Boone | 14 | ||||||
| Wes | 12 |
“Difficulties strengthen the mind, as well as labor does the body” – Seneca
**ANNOUNCEMENT- We will not be holding a Saturday workout this weekend, Boone and I will be participating in the Fight Gone Bad at CrossFit Texas in Round Rock. The first Saturday workout will be next Saturday November 8th**
200 M Run
21 Dumbbell Swings
21 Squats
200 M Run
15 Dumbbell Swings
15 Squats
200 M Run
9 Dumbbell Swings
9 Squats
200 M Run
| Team | Time | Dumbell Weight |
| Brook & Berry | 8:01 | 25lb, 20lb |
| Tori & JZ | 8:14 | 20lb |
| Ben & Marcos | 7:53 | 50lb |
| Patrick & Jared | 7:32 | 50lb |
| Lyssa & Emily | 7:45 | 25lb |
| Tristy | 8:17 | 35lb, 25lb |
| Boone & Wes | 5:29 | 50lb |
“Lack of will power has caused more failure than lack of intelligence or ability.”
– Flower A. Newhouse
