200 M Sprint
20 Dumbell Hang Cleans (55 lb, 35 lbs)
400 M Sprint
15 Dumbell Hang Cleans (55 lb, 35 lbs)
200 M Sprint
10 Dumbell Hang Cleans (55 lb, 35 lbs)
400 M Sprint
Without friends no one would choose to live, though he had all other goods.-Aristotle
Performance or appearance an opinion
Dripping Springs Softball in Action!!
| AM Results | ||
| Lyzz | 9:11 (20 lb) | |
| Jennie | 10:45 (15 lb) | |
| Laura | 11:26 (15 lb) | |
| David | 10:33 (20 lb) | |
| Daniel | 11:07 (35 lb) | |
| Kristin | 11:28 (20 lb) | |
| Wes | 10:31 Rx |
Deadlift
2-2-2-2-2-2
Then…
15-12-9
Push Press (115 lb, 75 lb)
Pull-ups
A leader is someone who helps improve the lives of other people or improve the system they live under. -Sam Houston
| AM Results | Deadlifts | Time |
| Blake | 335, 365, 385, 405, 335, 315 | 3:59 Rx |
| Jennie | 125, 125, 130, 135, 145, 155×1 | 3:27 35lb |
| Laura | 125, 125, 130, 135, 145, 155 | 3:27 35lb |
| Mel | 135, 145, 150, 155, 155, 155 | 4:14 55lb |
| Michelle | 95, 105, 105, 110, 110, 115 | 3:30 35lb |
| Kristin | 125, 145, 155, 165, 175, 185 | 5:29 65lb |
| Bill | 95, 105, 115, 125, 145, 160 | 5:28 45lb |
| Lyzz | 135, 135, 135, 135, 135, 135 | 3:09 45lb |
| Daniel | 205, 225, 245, 245, 245, 245 | 5:06 75lb |
| PM Results | ||
| Ryan | 245, 265, 275, 285, 295, 305 | 7:00 95lb |
| Michael | 225, 235, 240, 245, 250, 255 | 3:57 100lb |
| Payne | 165, 170, 175, 185, 195, 200 | 6:39 75lb |
| Seth | 215, 220, 230, 245, 265, 285 | 5:19 Rx |
| Tristy | 205, 210, 215, 220, 220, 225 | 4:27 Jump |
| Walker | 65, 65, 75, 75, 85, 95 | 5:45 15 lb |
| Stacey | 205, 210, 215, 220, 220, 225 | 3:55 Rx |
| Anna | 125, 135, 135, 135, 135, 140 | 3:38 35 lb, Jump |
| Smeth | 280, 285, 290, 295, 295, 300 | 4:27 95 lb |
| Sherman | 305, 310, 310, 300, 305, 310 | 4:58 95 lb |
| DS AM Results | ||
| Brianne & Dillon | 4:41 20lb | |
| Ebo & Tina | 4:33 10lb | |
| Kristen & Cassie | 5:19 10lb | |
| Briana & McKenzie | 5:24 15lb | |
| DS PM Results | ||
| Jillian & Cassandra | 5:06 20 lb |
3 Rounds
21 Jumping Pull-ups
15 Sumo Deadlift High pulls (95 lb, 65 lb)
9 Push-ups
All progress is experimental. –John Jay Chapman
**Update- Congrats to Mel for get her first kipping pull-up yesterday!
**ANNOUNCEMENT**– We will be showing the CrossFit movie “Every Second Counts” tonight starting at 7:30 PM. Friends and family are welcomed, 7:30 PM class will be cancelled.
| AM Results | |||||
| Laura | 6:14 (45 lb) | ||||
| Jennie | 5:47 (45 lb) | ||||
| Mel | 6:43 Rx | ||||
| Blake | 6:27 Rx | ||||
| Andrew | 6:00 (85 lb) | ||||
| Bill | 9:45 (35 lb 17-13-9) | ||||
| Brienne | 6:36 (PVC 23 SDHP) | ||||
| Tina | 6:28 (PVC 23 SDHP) | ||||
| Dillon | 5:43 (PVC 23 SDHP) | ||||
| Kristen | 6:16 (PVC 23 SDHP) | ||||
| Ryan | 5:23 Rx | ||||
| PM Results | |||||
| Michael | 8:29 (75 lb) | ||||
| Tristy | 4:56 (Knee Push-ups) | ||||
| David | 6:49 (65 lb) | ||||
| Betsy | 5:30 (Knee Push-ups) | ||||
| Seth | 4:17 Rx | ||||
| Stacey | 5:37 Rx | ||||
| Sherman | 7:23 Rx | ||||
| Ashley | 5:48 (55 lb, Knee Push-ups) | ||||
| Sheena | 5:05 (35 lb, Knee Push-ups) | ||||
| Julian | 5:43 (45 lb) | ||||
| Keir | 3:51 Rx | ||||
| Mechelle | 6:17 (35 lb, Knee Push-ups) | ||||
| Smeth | 5:06 Rx | ||||
| Annie | 5:30 (35 lb, Knee Push-ups) | ||||
| BWOD | |||||
| Walker | 4:40 (40 10 lb Wall Balls, 500 M Row) | ||||
| Jack | 4:25 (50 Squats, 500 M Row) |
Press
5-5-5
then…
5 Rounds
7 KB Swings (1.5 pood, 1 pood)
3 25 Yard Sprint, 25 Yard Back Pedal
Continuous effort – not strength or intelligence – is the key to unlocking our potential.
-Winston Churchill
**ANNOUNCEMENT**– We will be showing the CrossFit movie “Every Second Counts” tomorrow starting at 7:30 PM. Friends and family are welcomed, 7:30 PM class will be cancelled.
Stacey rocking out 52 Thrusters last night!!
| AM Results | ||||
| Weight | MetCon | |||
| Jennie | 50, 50×4, 50 | 5:22 (12 K) | ||
| Megan C. | 50×4, 45, 50×2 | 5:21 (12 K) | ||
| Laura | 70×4, 65, 70 | 7:07 Rx | ||
| Blake | 130, 135, 135×3 | 5:24 Rx | ||
| Rob | NA | 5:28 Rx | ||
| Kim | 50F, 45×3, 45×4 | 5:46 (12K) |
||
| Easton | 55, 65, 75 | 4:43 (20 lb) | ||
| Chris | 55, 55×4, 55×4 | 4:47 (12 K) | ||
| Dillon | 55, 60×3, 55 | 5:15 (12 K) | ||
| Tina | 50×3, 45, 50×4 | 5:15 (12 K) | ||
| Ebo | 50, 55×3, 50×3 | 4:46 (20 lb) | ||
| Daniel | 95, 100, 105×3 | 5:32 Rx | ||
| Lyzz | 60, 65, 65 | 5:03 Rx | ||
| Wes | 165, 170, 175 | 4:55 Rx +32 K | ||
| PM Results | ||||
| Michael | 70, 80, 90 | 5:06 Rx | ||
| Sheena | 35, 40×2, 35×2 | 5:12 (12K) | ||
| Payne | 75, 85, 95 | 5:16 (16K) | ||
| Seth | 105, 120, 135 | 5:12 Rx | ||
| Linda | 25, 30, 40 | 5:12 (3 Rnds, 10lb) | ||
| Stacey | 65, 70, 80×2 | 4:49 Rx | ||
| Betsy | 60, 65×4, 65×4 | 5:20 Rx | ||
| Mel | 55, 65×2, 60×4 | 5:02 Rx | ||
| Tristy | 55, 65×4, 65×3 | 5:12 Rx | ||
| Sherman | 115, 135, 140×4 | 5:50 Rx | ||
| Smeth | 95, 100×3, 95×4 | 5:11 Rx | ||
| Boone | 135, 140×4, 140×3 | 4:37 Rx +32K |
From our good friend Dutch
1 Round
Max Thrusters (95 lbs, 65 lbs)
*Over when bar drops below the rack position
Pictures from “Murph Day” more on the way tomorrow….
**ANNOUNCEMENT**– We will be showing the CrossFit movie “Every Second Counts” this Wednesday starting at 7:30 PM. Friends and family are welcomed, 7:30 class will be cancelled.
Mel, Blake, and Sherman helping Kristin through her last mile!
| AM Result | ||
| Michelle | 21 (35 lb) | |
| Laura | 45 (45 lb) | |
| Jennie | 31 (35 lb) | |
| Blake | 25 (80 lb) | |
| Rob | 20 (80 lb) | |
| Kristin | 16 (55 lb) | |
| Lyzz | 21 (55 lb) | |
| Andrew | 30 (75 lb) | |
| PM Results | ||
| Tazia | 20 (35lb) | |
| Mel | 26 (55lb) | |
| Bill | 15 (35lb ROM) | |
| Ryan | 26 (75lb) | |
| Stacey | 52 (65lb) | |
| Betsy | 43 (55lb) | |
| Payne | 14 (75lb) | |
| Sherman | 27 (75lb) | |
| Seth | 28 (75lb) | |
| Ashley | 26 (45lb) | |
| Stephen | 16 (75lb) | |
| Chris | 20 (65lb ROM) | |
| Aurelia | 22 (35lb) | |
| BWOD | ||
| Sheena | 4:28 (40 10 lb Wall Balls, 500 M row) | |
| Tony | 4:50 (40 15 lb Wall Balls, 500 M row) | |
| DS Softball AM | (3 rds, 9 Burpee, 5 Goblet Squats, 200 M run) | |
| Brienne & Briana | 5:59 10 lb | |
| Dillon & Chris | 5:31 15 lb | |
| Coach Beard & Easton | 6:12 15 lb | |
| Tina & Ebo | 5:46 10 lb | |
| DS Softball PM | ||
| Kristen | 7:52 15 lb | |
REST
Everywhere is within walking distance if you have the time. –Steven Wright
BIg thanks to everyone who came and made “Murph Day” a success yesterday! We raised over $1000 for the the Navy Special Warfare Foundation.
Special thanks to Keir, Mel, Sherman, and Blake for helping out yesterday and to the Austin CrossFit community especially CrossFit Central, CrossFit and Fearless, and Westlake CrossFit.
Post “Murph”
1st Annual Navy SEAL Memorial Challenge (“Murph” Day)
“Murph”
1 Mile
100 Pull-ups
200 Push-ups
300 Squat
1 Mile
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Your task will not be an easy one. Your enemy is well trained, well equipped, and battle-hardened. He will fight savagely….The free men of the world are marching together to victory. I have full confidence in your courage, devotion to duty, and skill in battle. We will accept nothing less than full victory. Good luck, and let us all beseech the blessings of Almighty God upon this great and noble undertaking. –General Dwight D. Eisenhower giving the D-Day order on June 6, 1944.
5 Rounds
5 Body Weight Back Squats
100 M run
“Murph” Day is Tomorrow! Here is a rundown for how things will work:
– To participate you must bring in a donation for the Naval Special Warfare Foundation or donation receipt from the NSWF website
– The workout will run from 9 AM – 12 Noon, Heats will start every half hour. You will be responsible for your own warm-up
– We will have food and drinks after the final heat has finished.
| AM Results | |||||||
| Tristy | 4:25 (135 lb) | ||||||
| Laura | 4:18 (65 lb) | ||||||
| Megan C. | 3:50 (65 lb) | ||||||
| Lyzz | 3:56 (45 lb) | ||||||
| Kim | 5:12 (135 lb) | ||||||
| Andrew | 5:38 (135 lb) | ||||||
| Jennie | 3:06 (45 lb) |
5 Rounds
7 Power Snatches (95 lbs, 75 lbs)
15 Ring Dips
200 M Run
“Murph” Day is Saturday! Here is a rundown for how things will work:
– To participate you must bring in a donation for the Naval Special Warfare Foundation or donation receipt from the NSWF website
– The workout will run from 9 AM – 12 Noon, Heats will start every half hour. You will be responsible for your own warm-up
– We will have food and drinks after the final heat has finished.
Um, has anyone seen this girl?
| AM Results | |
| Jennie | 12:23 (25lb, Blue Band, 200m Row) |
| Michelle | 8:09 (15lb Hang Power Snatch, Pike Dips) |
| Kristin | 12:49 (45lb, Blue Band) |
| Rob | 12:08 (75lb) |
| Bill | 10:39 (25lb Hang Power Snatch, 7xPike Dips, 100m Row) |
| PM Results | |
| Michael | N/A |
| Sherman | 14:32 (Blue Band) |
| Matt | 12:45 |
| David | 13:10 (35 lb Hang Power Snatch, White Band) |
| Seth | 10:56 (65 lb) |
| Stacey | 13:41 (White Band) |
| Betsy | 13:27 (55 lb, White Band) |
| Aurelia | 14:14 (15 lb Hang Power Snatch, Blue Band) |
| Mel | 13:48 (55 lb, White Band) |
| Keir | 11:57 Rx |
Hang Clean
3-3-3-3-3
This isn’t just any old protein. Find something that was living… that had a face and a soul…. kill it and bring its essence into your person. -Robb Wolf
“Murph” Day is Saturday! Here is a rundown for how things will work:
– To participate you must bring in a donation for the Naval Special Warfare Foundation or donation receipt from the NSWF website
– The workout will run from 9 AM – 12 Noon, Heats will start every half hour. You will be responsible for your own warm-up
– We will have food and drinks after the final heat has finished.
Team 7:30 makes their triumphant return!
| AM Results | |||||
| Kristin | 35, 45, 55, 65, 75×2 | ||||
| Megan C. | 35, 45, 55, 65, 60F | ||||
| Melanie | 45, 55, 65, 75, 85×2 | ||||
| Rob | 75, 85, 95, 105, 115 | ||||
| Stephen | 95, 115, 125×2, 125, 135 | ||||
| Jennie | 55, 55, 55, 55, 55×2 | ||||
| Lyzz | 55, 55, 55, 65, 75 | ||||
| Andrew | 95, 115, 125, 135, 145 | ||||
| Daniel | 95, 115×1, 105, 110×2, 110 | ||||
| PM Results | |||||
| Tazia | 25, 30, 35, 40, 45 | ||||
| Ryan | 105, 115, 125, 135, 145 | ||||
| Payne | 85, 95, 95, 95, 105 | ||||
| Michael | 95, 115, 135, 145, 155 | ||||
| Tristy | 75, 80, 85, 90, 100 | ||||
| Dave | 45, 55, 60, 60, 60 | ||||
| Ashley | 55, 60F, 60, 60, 65 | ||||
| Stacey | 75, 80, 86, 90, 100 | ||||
| Betsy | 60, 65, 70, 80, 85F | ||||
| Mechelle | Skill Work | ||||
| Smeth | 95, 105, 115, 125, 135 | ||||
| Seth | 95, 105, 115, 125, 135 | ||||
| Sherman | 135, 155, 175×1, 165, 170×1 | ||||
| Boone | 135, 155, 175, 185, 195 | ||||
| Aurelia | 35, 45, 55×2, 50×2, 50×2 | ||||
| BWOD (40 Wall Balls, 500 M Row) | |||||
| Michelle | 3:55 (10 lb) | ||||
| Chris | 3:51 (10 lb) | ||||