Announcements

WOD 3/3

3 Rounds
400 M Run
25 DB Snatches (55 lb)
50 Squats

I am little concerned with beauty or perfection. I don’t care for the great centuries. All I care about is life, struggle, intensity. –Emile Zola

Brain Diabetes

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AM Results
Daniel 16:25 (20 lb)
Anne 17:13 (20 lb)
Baker 20:45 (35 lb)
Rob 15:03 (20 lb)
Kristin 18:57 (20 lb)
PM Results
Michael 19:10 (15lb)
Danielle 16:58 (10lb)
Tristy 16:05 (20lb)
Shane 15:34 (55lb)
Keir 16:53 (55lb)
Stacey 13:29 (20lb)
Betsy 14:15 (15lb/10lb)
Ana 19:14 (10lb)
Seth 16:58 (35lb)
Boone 14:53 (55lb)
in Workout of the Day 6 comments

WOD 3/2

5 Rounds
15 Overhead Squats (95 lbs)
15 Pull-ups 

If you take responsibility for yourself you will develop a hunger to accomplish your dreams. 
-Les Brown 

Availability of healthy fare and eating choices

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AM Results
Kristin     9:19   (35 lbs, Jump)
Anne     9:19   (35 lbs, Jump)
Shane     11:56   Rx
PM Results
Baker     12:48   (45 lb)
Rob     13:16   (45 lb)
Michael     14:28   (15 lb, Jump)
Boone     11:37   (75 lb)
Keir     12:30   Rx
Tristy     6:47   (45 lb, Jump)
Betsy     6:54   (45 lb, Jump)
Stacey     9:48   (45 lb)
Wes     9:30    Rx
Rachel      10:20   (35 lb, Jump)
Ashley     8:41   (15 lb, Jump/Ring Row)
in Workout of the Day 343 comments

WOD 2/28

50 Wall Ball
400m Run
25 Kettlebell Swings
200m Run
25 Wall Ball
200m Run
50 Kettlebell Swings 
400m Run 

“Never confuse movement with action.”
-Ernest Hemingway

How to defend yourself in an elevator… or really creep out an innocent dude trying to get to his floor: [wmv][mov] (Brought to you by Tony Blauer from CrossFit.com)

 

Team #1: 16:48
Shane 24K, 20lb
Keir 24K, 20lb
Team #2:  15:27
Shera 15lb, 10lb
Anne 16K/12K, 15lb
Team #3: 14:45
Kristin 12K, 10lb
Daniel 12K, 15lb
Team #4: 12:12
Stacey 16K, 15lb
Tristy 12K, 15lb

 

 

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A look of determination from “Sweat with your Sweetheart”

in Workout of the Day 304 comments

WOD 2/26

Front Squats
1-1-1-1-1

then

5 rounds
50 Yard  Sprint
20 Push Presses (65 lbs)

What about Coffee?

Don’t let your special character and values, the secret that you know and no one else does, the truth – don’t let that get swallowed up by the great chewing complacency. –Aesop 

AM Results                      
Rob 125 145 165-F 155 165 4:52 (45lb)
Shera 65
75 85 95 105 5:59 (25lb)
Boone 185 205 215 225 235 4:45 Rx
PM Results        
Danielle 85 95 (ROM) 95 105 115 4:28 (15 lb)
Shane 205 225 275 (ROM) 275 285 3:20 Rx
Betsy 95 105 115
125 130f 4:02 (25 lb)
Stacey 135 155 165 175f 170 4:47 (45 lb)
Ana 55
65 75
85 105f 3:45 (15 lb)
Seth 145 165 175 185 195 5:30 (45 lbs)

 

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A CF Austin Sunset

in Workout of the Day 338 comments

WOD 2/25

15 Minutes Max Rounds
200 Meter Run 
15 Pull-ups
10 Dumbell Hang Split Cleans

Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts. -Dan Gable

Carbs or Crack?

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AM Results
Anne     5   (Jump, 15 lbs)
Baker     4   (20 lbs)
Shera     5   (10 lbs)
Rob     4   (Row, 15 lbs, Jump)
Keir      5   (35 lb)
BWOD: 30 Wall Ball, 400 M Ball Run
Daniel     3:33   (15 lb)
PM Results
Kristin     5   (Jump, 10 lbs)
Stacey     6   (Jump/Kip, 15 lbs)
Betsy     6   (Jump, 10 lbs)
Shane     6   (35 lbs)
Tristy     6   (Row, 30 VPU, Lunges)
Boone     6   Rx
Megan     5    (J, 10 lbs)
Sherman     5   (20 lbs)
Seth     5   (20 lbs)
Rachel     5   (Jump, 15 lbs)
in Workout of the Day 1 comments

WOD 2/24

4×400 M Run
3 minute rest between intervals

A creative man is motivated by the desire to achieve, not by the desire to beat others. –Ayn Rand

Beans, Beans the magical fruit…

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AM Results
1 2 3 4
Anne 1:43 1:44 1:46 1:47
Keir 1:08 1:11 1:13 1:13
PM Results
Danielle 1:42 1:38 1:41 1:45
Kristin 1:45 1:52 2:01 1:58
Shane 1:16 1:16 1:23 1:24
Sherman 1:39 1:51 1:56 1:57
Boone 1:02 1:03 1:11 1:09
in Workout of the Day 246 comments

WOD 2/23

10-9-8-7-6-5-4-3-2-1
Deadlifts 250 lbs, 165 lbs
Box Jumps 

Life is one grand, sweet song, so start the music. –Ronald Reagan 

Sleep and Intermittent Fasting… via Robb Wolf

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AM Result:
Kristin     13:19   (135 lbs)
Rob     13:26   (185 lbs)
Anne     10:54   Rx
Danielle     7:43   (75 lb)
Shera     6:29   (45 lb)
Keir     7:40    (225 lb)
PM Results:
Shane     5:57   Rx
Tristy     7:35   Rx/Squats
Stacey     9:06   Rx
Betsy     8:14   135 lb
Sherman     10:33   185 lb
Megan     10:10   115 lb
Ana     13:10   115/85 lb, 12” 
Rachel     13:43   135/115 lb
Ashley     12:57   115/75 lb, 12”
Seth     6:08   185 lbs
Wes     6:16   Rx
BWOD: 40 Wall Balls, 400 M Ball Run
Baker     9:27   10 lbs
in Workout of the Day 3 comments