Announcements

Make-up/Skill Day

A1. Press x5x3 @ 80-85%  rest 1:00
A2. DB Step-ups x5/leg x3  rest 1:00
B.    Squats x5x4 @ 80-85%  rest 3:00
C.    DL x3x3 @ 75-85%  rest 3:00
*3-5 Strict Pull-ups in between squats reps

It usually takes me more than three weeks to prepare a good impromptu speech. -Mark Twain

How to wake up and feel alert
*Post thoughts to comments

Announcements:
-Murph Day pictures have been posted here!
-Free YOGA at CFA!  Sundays at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here!
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary!  Go here to donate and participate!

Congrats to Tow Matt and Amber on a beautiful baby boy, Maxwell Douglas Terry, born June 10, 2011 at 8 lbs 1 oz 21 inches!

3 Rounds
6:00 AMRAP
250 M Row5 Hip Power Snatches
10 Barbell Lunges
15 Deadlifts
3:00 Rest
M: 95lbs, W: 65lbs
*Completed rounds recorded
Indecision and delays are the parents of failure. -George Canning

Control
*Post thoughts to comments

Announcements:
-Murph Day pictures have been posted here!
-Free YOGA at CFA!  Sundays at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here!
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!

Wes and Colleen are teaming up to create one Cancer Butt Kicking WOD for the July 2nd Event!

Team Relay Races (4 Person Teams)

Event #1
Squats:
5 Rounds
5 Back Squats @ (185lbs, 135lbs)
*1 person works at a time, every teammate will finish with 25 squats a piece
Score=Time

Event #2
Run Relay:
10 Rounds
50 yards down 50 yards back
*1 person works at a time, every teammate will finish wiht 1000 yards a piece
*Score=Time

Event #3
Pull-ups:
100 Pull-ups
*1 person works at a time, team completes a total of 100 reps between 4 people
Score=Time

Placement in the 3 events equals final score

Announcements:
-Free YOGA at CFA!  Sundays at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who the mystery Yogi is!
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Mark your calendars for July 2nd!  Another big event is coming to CFA!

Aerobic Power and Skill Training

5 Rounds
800 M Run
6 Handstand Push-ups (challenging version)
9 Russian Swings (heavier than normal)
12 Double Unders
Appx: :60 Rest
*High effort, push pace on the run
*Recovery and skill focus on the exercises
*Best avg. 800 split recorded, post weights & scales to comments

I want to put a ding in the universe. -Steve Jobs

Best Diets?
*Post thoughts to comments

Announcements:
-Free YOGA at CFA, Sundays at 4:00pm
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Mark your calendars for July 2nd!  Another big event is coming to CFA!

Strength Endurance Training

4 Sets
10 Pull-ups (work strict if you don’t have 3 yet)
2:00 Rest
10 Unbroken Thruster
2:00 Rest
*Record number of pull-ups achieved unbroken/sets, heaviest Thruster weight

The best is the enemy of the good. -Voltaire

9 Habits of  successful people
*Post thoughts to comments

Announcements:
-Another round of Olympic Lifting Classes starts TODAY with Chad Vaughn.  Sign up here
-Free YOGA at CFA!  Sundays at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who the mystery Yogi is!
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Mark your calendars for July 2nd!  Another big event is coming to CFA!

Alactic Anaerobic Endurence/Power Training

5 Rounds
:10 Dips/Ring Push-ups/Push-ups
:50 Rest
:10 Heavy Russian Swings
:50 Rest
:10 Russian Step-ups
:50 Rest
*Post notes to comments

then…

10 Hill Sprints (Sprint up walk down)
*Post notes to comments

then…

5 Rounds
8-10 Bar Touching Burpees AFAP
2:00 Rest
*Post average time and number

A precedent embalms a principle. -Benjamin Disraeli

Eat More Protein
*Post thoughts to comments

Announcements:
-Another round of Olympic Lifting Classes starts this week with Chad Vaughn.  Sign up here
-Free YOGA at CFA!  Sundays at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who the mystery Yogi is!
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Mark your calendars for July 2nd!  Another big event is coming to CFA!

Make-up/Skill Day

Strength WOD
A1. Press x6x3 @ 70-75%  Rest 1:00
A2. Russian Step-ups x10/leg x3  Rest 1:00
B. Squats x5x3 @ 80-85%  Rest 3:00
C1. DL x3x3 @ 70-80%  Rest 1:00
C2. DB Snatch x6-8/arm x3  Rest 1:00

There is nothing so stable as change. -Bob Dylan

Active Recovery
*Post thoughts to comments

Announcements:
-Another round of Olympic Lifting Classes starts this week with Chad Vaughn.  Sign up here
-Free YOGA at CFA!  Sundays at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who the mystery Yogi is!
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Sunrise on the Lake!

A1. Lunges x10/leg x4  Rest :30
A2. Bent Over Rows x10x4  Rest :30
A3. Trap 3 Raises x8-10×4  Rest :30
B1. Double Under/Jump Rope Practice x:40×4  Rest :20
B2. row @50-60% (Perfect Strokes) :40×4  Rest :20
B3. Static Ring Holds :30 Top Position/:30 Bottom Position  Rest 1:00
*Post notes to comments, no scores recorded

Hide not your talents. They for use were made. What’s a sundial in the shade? -Benjamin Franklin

Save Money on groceries
*Post thoughts to comments

Announcements:
– June 23rd is HAPPY HOUR at Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Huge Huge Thanks to everyone who came out for the Navy Seal Memorial Challenge this weekend.
Final tally was $2,085 raised for the Navy Seal Foundation!
(Thanks to Andrew “9 AM” Minnick for today’s photo)

“MURPH DAY 2011”

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Lieutenant Michael P. Murphy “Murph”
May 7, 1976-June 28, 2005
Today we honor a hero!

10 Minutes Pose Running Practice
*Post notes to comments

then…

Clean Practice (end by working up to a heavy 2)
*Prettiest 2 Rep Clean recorded

Not For Time
3 Rounds
10 Perfect Ring Rows
15 Hollow Rocks
*Post notes to comments

Doubt whom you will, but never yourself. –Christian Bovee

Sleep boosts your game
*Post thoughts to comments

Announcements:
-MEAT FEST is here again!  CrossFit Austin’s Men’s Day will take place this Sunday at Salt Lick in Driftwood at 1:00pm.  Sign up here to attend!
-Free YOGA classes coming to CFA!  Starting Sunday, June 5th at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who the mystery Yogi is!
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Patty Cake Air Squats!!!