WOD 5/10

Find a 1 Rep Max for the Power Snatch

then…

3:00 Pull-ups
3:00 Rest
3:00 Air Squats
3:00 Rest
3:00 Push Press 35 lbs, 20 lbs

Enthusiasm can only be aroused by two things: first, an ideal which takes the imagination by storm, and second, a definite, intelligible plan for carrying that ideal into practice. -Arnold Toynbee

Announcements:
– There are still spots available for the  Whole 9 Nutrition Workshop on Saturday, May 22nd.

This week’s “Nugget of Wisdom
Shoes, individuals, and a constant pursuit of excellence
By Wes Kimball

I’ve got new shoes, they’re light, and they’re blue. They make my double unders feel like I’m Tom Cruise on Oprah’s coach, and they make trips around the building seem just a tad bit more bearable. I also have some killer Adidas, that make the bottom of a heavy back squat feel like home, and the set-up position for the clean as cozy as Martha Stewarts kitchen. Although both pair serve the similar purpose of making me a better athlete, weightlifter, CrossFitter, etc, they both make specific contributions to that pursuit.

The way I see it all of you lovely folks are “Shoes” (wait let me explain). Everyone is at CFA for the collective goal of being a better person: mentally, physically, and emotionally. Alas that is the beauty of what we do, walking into a room full of fellow “shoes” striving and struggling for that same goal day in and day out is quite empowering. It’s at the core of the success we find in CrossFit, the struggle of many together, manifests as results individually.

However, our gym has Adidas with orange shoe strings, Vibrams, green Nike Frees, star studded Chuck Ts, blue Inov8s, Pink Ristos, black Sambas, and bright white VS. We’re all individuals and we all bring our own strengths and weaknesses to the table. As a part of the current coaches training course I’m participating in, I’ve been tasked with finding those strengths and weaknesses in my community. So I will be offering a free individual assessment to at least twenty people. The assessment will give me an insight into your strengths and weaknesses personally, and then we will begin on the path to find the shoe that fits you best! If you are interested, and would like more details on this opportunity to improve yourself and CrossFit Austin, please email or call me.

AM Results
Power Snatch Pull-ups Squat Push Press
Chaz 110 lb 41 (MOD) 25 47 (30 lb)
Mike 110 lb 59 115 50 (20 lb)
Cat 65 lb 16 (B) 80 30
Jables 70 lb 42 (B) 99 35
Michelle 63 lb 36 (B) 112 46 (15 lb)
Ray 110 lb 66 132 34
John 90 lb 27 94 38 (30 lb)
Liz 75 lb 33 (B) 56 40
Ali 115 lb 35 87 50 (30 lb)
Steph 50 lb 25 (B) 114 55 (15 lb)
Kristin N/A MOD 96 54 (MOD)
Stephen 110 lb 20 (B) 102 75 (20)
PM Results
Tow Matt 115 29 83 72
Cari 55 29 (B) 120 61
G 65 38 118 41
Cody 135 30 110 38
Jerry 135 39 109 54
Blake 145 46 111 87
Boone 185 64 115 79
Tristy 103 29 108 88
Stacey 113 56 158 86
Betsy 78 44 113 68
Walker 88 73 109 37
Winner 60 38 (B) 92 62 (15 lb)
Courtney 55 41 (B) 84 52 (15 lb)
Jess 80 50 (J) 48 43 (20 lb)
Fro 135 33 110 47
Darlene 50 34 (B) 83 63 (15 lb)
Aubrey 73 39 (B) 101 45
Genie 45 21 41 25 (10 lb)
Flury 95 31 (B) 60 64 (20 lb)
Anthony 55 18 (B) 50 45 (20 lb)
Cara 35 20 (B) 65 32 (12 lb)
Carissa 60 36 (B) 116 33 (15 lb)
On Ramp
Spencer 4:19
Charlie 4:38
Julie 7:13
Bonnie 7:16