Jerk
1-1-1
Then…
200 Push-up AQAP
Have the courage and the wisdom and the vision to raise a definite standard that will appeal to the best that is in man, and then strive mightily toward that goal. -Harold E. Stassen
| Results | |||||
| Weight | Push-ups (15 minute cap) | ||||
| Daniel | 120, 130, 135 | 199 (15 minutes) | |||
| Blake | 165, 185, 205f | 12:17 | |||
| Sunny | 65, 75, 85 | 152 (15 minutes) | |||
| Andrew | 165f, 145, 155f | 13:24 | |||
| Boone | 205, 235, 245f | 12:21 |
7 Rounds
20 Jumping Pull-ups
10 Squats
Bear Crawl
It’s perseverance that’s the key. It’s persevering for long enough to achieve your potential.
-Lynn Davies
| AM Session | |
| Dave | 10:44 Rx |
| Blake | 10:35 Rx |
| PM Results | |
| Melanie | 10:26 Rx |
| Tristy | 8:58 Rx |
| Betsy | 9:05 Rx |
| Stacey | 7:12 Rx |
| Mark | 11:13 Rx |
| Megan | 10:33 Rx |
| Ashley | 8:59 (20 Jumps, 10 Squats, Lunges) |
| Seth B. | 8:40 Rx |
| Linda | 4:24 (3 rd, 10 Jumps, Lunge, Bear Crawl) |
| Seth R. | 9:15 Rx |
| Beginner WOD | |
| Megan | 3:47 (50 Squats, 500 M Row) |
| Michelle | 4:44 (50 Squats, 500 M Row) |
Front Squats
3-3-3-3-3
then…
200 M Sprints x 6
2 Minutes Rest
Success isn’t a result of spontaneous combustion. You must set yourself on fire. –Arnold H. Glasow
Keir’s birthday was yesterday and he’s competing in CrossFit Games Southwest Regional
this weekend! Good Luck and Happy Birthday!
| AM Results | |||||
| Weight | Best 200 M Time | ||||
| Kristin | 80, 90, 95, 100, 105 | :30 Rd 3 | |||
| Michael | 115, 135, 155, 165, 185×2 | :25 Rd 1 | |||
| Sunny | 35, 45, 50, 55, 60 | :31 Rd 1-4 | |||
| Rob | 115, 135, 155, 165, 185 | :29 Rd 3,4 | |||
| Blake | 165, 205×2, 185, 195, 195×2 | :34 Rd 5 | |||
| Daniel | 135, 135, 140, 145, 155 | :25 Rd 1 | |||
| PM Results | |||||
| Stephen | 155, 175, 185, 185, 195 | :29 Rd 1,2,6 | |||
| Melanie | 80, 85, 90, 100, 105 | :26 Rd 1 | |||
| Stacey | 125, 135, 145, 155, 165 | :25 Rd 1 | |||
| Mark (x10) | 65, 65, 75, 95, 95 | :22 Rd 1 | |||
| Ashley | 65, 70, 75, 80, 85 | :34 Rd 1 | |||
| Tristy | 125, 125, 130, 135, 140×2 | :32 Rd 1 | |||
| Bekah | 45, 45, 45, 45, 45 | :33 Rd 1 | |||
| BWOD 40 Wall Ball, 400 M Run | |||||
| Seth B 3:31 (15 lb) | |||||
100 Thrusters (95 lb, 65 lbs)
We must build dikes of courage to hold back the flood of fear. –Martin Luther King, Jr.
High Insulin and Heart Disease
Sunny setting up for the deadlift!
| AM Results | |||||
| Rebekah | 10:07 (10 lb Wall Balls ROM) | ||||
| Rob | 14:13 (75 lb) | ||||
| Blake | 15:54 (75 lb) | ||||
| Kristin | 10:02 (45 lb) | ||||
| Daniel | 10:12 (55 lb) | ||||
| PM Results | |||||
| Boone | 13:29 Rx | ||||
| Betsy | 9:27 (45lb) | ||||
| Stacey | 11:25 Rx | ||||
| Ashley | 7:45 (15lb) | ||||
| Mark | 7:55 (150xPVC ROM) | ||||
| Aurelia | 6:45 (75x15lb ROM) | ||||
| Megan | 9:48 (45lb) | ||||
| Seth | 12:42 (75lb) | ||||
| Stephen | 11:13 (45lb) | ||||
Pyramid to 10
Deadlifts (185 lb, 115 lb)
Pull-ups
*The Rx weights have been adjusted down.
Anger dwells only in the bosom of fools. –Albert Einstein
More action from Saturday!
| AM Results | |||||
| Rob | 21:58 (135 lb) | ||||
| Linda | 10:50 (Pyramid to 5, Row, Flutter Kicks) | ||||
| Kristin | 24:44 (75, Jump) | ||||
| Blake | 18:55 (155) | ||||
| Sunny | 14:39 (35, Jump) | ||||
| Melanie | 13:20 (65, Jump) | ||||
| PM Results | |||||
| Stephen | 20:55 (155) | ||||
| Boone | 19:59 Rx | ||||
| Betsy | 12:24 (75, Jump) | ||||
| Stacey | 13:08 (95) | ||||
| Tristy | 11:42 (95, Jump) | ||||
| Megan | 12:39 (75, Jump) | ||||
| Ashley | 20:48 (55, Jump) | ||||
| Shane | 17:08 (95) | ||||
| Seth | 16:47 (135) | ||||
| Aurelia | 6:56 (5, 2x PVC, RR) | ||||
REST
Life is but thought. -Sara Teasdale
Saturday Morning Crew!
5 Rounds
1:00 MAX Sprint/Backpedal (25 Yards)
1:00 MAX Thrusters (65 lbs, 45 lbs)
1:00 Rest
It teaches the strong to know when they are weak and the brave to face themselves when they are afraid. To be proud and unbowed in defeat yet humble and gentle in victory. And to master ourselves before we attempt to master others. And to learn to laugh, yet never forget how to weep. And to give the predominance of courage over timidity.
– General Douglas MacArthur, on the virtues of competitive athletics.
| Results | |||||
| Team 1 | Team 2 | ||||
| Michael 45 lb | Keir Rx | ||||
| Sunny 15 lb | Daniel 45 lbs | ||||
| 234 | 198 |
7 Rounds
3 Split Jerks (185 lb, 135 lb)
3 Back Squats (185 lb, 135 lb)
3 Weighted Deadhand Pull-up (35 lb, 20 lb)
Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice.
– Mark Rippetoe
| AM Results | |
| Kristin | 8:54 (75lb, White Band) |
| Rob | 8:05 (95lb, 10lb) |
| Blake | 9:39 (125lb, 10lb) |
| Boone | 8:06 Rx |
| Sunny | 6:28 (35lb, 3xSquats, 2xJumping Pullups) |
| Wes | 7:39 (205lb, 15lb) |
Run a 5K
Somebody may beat me, but they are going to have to bleed to do it. –Steve Prefontaine
**Announcements**-We are going to be having CrossFit Austin Happy Hour tonight after the 6:30 PM class @ Little Woodrow’s, we’d love for everyone to come out!
And don’t forget Hoover ball this weekend with CrossFit Texas. Details HERE.
| AM Results | |
| Rob | 23:11 |
| David | 29:22 |
| PM Results | |
| Melanie | 22:52 |
| Bill | 7:42 (800 M Run) |
| Mark | 26:45 |
| Stacey | 22:30 |
| Betsy | 27:48 |
| Aurelia | 28:50 (1.5 Miles) |
| Seth | 21:33 |
| Ashley | 1.5 Miles |
| Wes | 24:10 |
Snatches
1-1-1-1-1
then…
3 Round
30 Double Unders
15 Ring Dips
Be not afraid of growing slowly, be afraid only of standing still. -Chinese proverb
What about calorie restriction?
**Announcements**- Our friends over at CrossFit Texas are going to be a hosting a free Hoover Ball tournament on Saturday. More info HERE.
We are also going to be having CrossFit Austin Happy Hour Thursday after the 6:30 PM class @ Little Woodrow’s, we’d love for everyone to come out!
| AM Results | |||||
| Weight | MetCon | ||||
| Kristin | 35, 40, 45, 50, 60F | 3:50 (Jump, Blue Band) | |||
| Rob | 75, 75, 85, 90, 90 | 3:02 (T Jump) | |||
| Stephen | (Technique Work) | 45, 15, 15, 15,15 | 5:03 (T Jump, Parallette, Push-ups) | ||
| Blake | (High hang) | 75, 75, 95, 95, 100 | 4:30 (T Jump) | ||
| Sunny | (Overhead Squats) | 15, 25, 25, 30, 30 | 5:28 (T Jump, Jump) | ||
| Daniel | (High Hang) | 45, 75F, 65 ROM, 55, 60 | 3:35 (T Jump) | ||
| PM Session | |||||
| Michael | 85, 95, 100F, 100, 105 | 5:41 (White Band) | |||
| Melanie | 45, 50, 50, 50, 50 | 6:50 (Blue Band) | |||
| Stacey | 65, 75F, 80F, 80, 85 | 5:08 (White Band) | |||
| Betsy | 45, 55F, 50, 50, 55 | 3:58 (Blue Band) | |||
| Megan | 55, 65, 70, 75F, 75F | 7:29 (T Jump, Blue Band) | |||
| Tristy | 65, 75, 80F, 80, 80F | 3:07 (T Jump, Blue Band) | |||
| Ashley | (High Hang) | 35, 40, 45, 55, 55 | 4:20 (Jump, Jumping Dips) | ||
| Mark | (Skill Work) | 11:58 (White Band) | |||
| Tony | 85, 105, 125, 135F, 135 | 7:55 Rx | |||
| Aurelia | (Skill Work) | 4:23 (Jump, Knee Push-ups) | |||
| Boone | 95, 115, 135F, 135F, 135 | 3:12 Rx | |||
| Beginner WOD | |||||
| Bill | 4:15 | (20 Squats, 400m Row) | |||