WOD 1/9

Press
1-1-1-1-1-1-1

then…

Max rounds in 5 Minutes
6 Pull-ups
9 Sit-ups
12 Squats

Only strength can cooperate. Weakness can only beg. Dwight D. Eisenhower

      Totals     Rounds
Anne     55, 60, 65, 70-f, 65, 65, 70      5
Helen     55, 55, 65-f, 55, 55, 60, 65-f     3
Kristin     50, 60, 65, 70, 75-f, 70, 75-f     5
Shera     45, 50, 50, 55, 60-f, 55, 60-f     5
Andrew     75, 85, 105, 115, 125-f, 120, 125-f     6

Wednesday’s 5:30 Crew!

WOD 1/8


400 Meter Run
25 Push-ups
15 Kettlebell Swings
200 Meter Run
20 Push-ups
20 Kettlebell Swings
200 Meter Run
15 Push-ups
25 Kettlebell Swing 
400 Meter Run

For changes to be of any true value, they’ve got to be lasting and consistent.
Tony Robbins

AM Results
Sarah 10:48 (12K)
Rob 9:02 (16K)
Mike 11:21 (12K)
PM Results
Keith 10:53 (12K, half reps)
Andrew 11:47 (24K)
Ivan 10:21 (12K)
Rafael 9:13 (16K)
Tristy 9:21 (16K)
Shane 8:04 (24K)
Megan 10:12 (12K)
Sherman 10:20 (16K)
David 11:03 (16K)
Betsy 10:23 (12K)
Stacy 8:47 (16K)
Beginner WOD (20 Wall Balls, 500m Row)
Consuel 4:13


Sarah’s heading back to school in Georgia, so today is her last day at CFA for awhile.
Good Luck and we’ll see ya again this summer!

WOD 1/7

Front Squats 
5-5-5-5-5 

AM Results:
Sarah 45, 55, 65, 75, 85
Rob 85, 115, 125, 145, 165
Anne 85, 115, 125×4, 125, 125
Mike 45, 55, 65, 75, 85
Shera 45, 50, 55, 65, 70
Wes 245, 255, 275, 300, 315
PM Results:
Keith 45, 55, 75, 95, 105
Megan 45, 65, 70, 75, 80
Sherman 115, 165, 185×4, 185, 200×2
Betsy 45, 65, 70, 75, 80
Stacey 65, 85, 115, 125, 135
Kristin 65, 85, 85, 85 95
Helen 15, 25, 35, 35, 45
Shane 205, 225, 275×1, 275, 300×1
Tristy 85, 115, 125, 135, 145
Andrew 115, 135, 155, 160, 175×4
Boone 135, 165, 195, 205×2, 205×2
Beginner WOD: 40 Wall Ball, 400 M Ball Run
Chris 4:09
David 5:01

Continuous effort – not strength or intelligence – is the key to unlocking our potential.
Winston Churchill

Shera, Sherman, and Megan going after Fran!


WOD 1/6

“Fran”

21-15-9
Thrusters (95 lb)
Pull-ups

All the forces in the world are not so powerful as an idea whose time has come. -Victor Hugo 

AM Results:
Sarah 6:01 (25 lbs, Jump x 1.5)
Anne 6:36 (25 lbs, Jump x 1.5)
Elisha 6:07 (15 lbs, Jump)
Rob 7:25 (45 lb, Jump x 1.5)
Shane  5:02 Rx
Boone 6:22 Rx
Wes  4:20 Rx
PM Results:
Tristy 6:57 (55 lb, Jump x 1.5)
Kristin 6:19 (25 lb, Jump x 1.5)
Betsy  4:51 (15 lbs, Jump)
Megan 6:56 (15 lbs, Jump x 1.5)
Shera 5:08 (15 lb, Jump x 1.5)
Sherman 6:41 (45 lbs, Jump x 1.5)
Beginner WODs:
Ivan 5:06 (30 Wall Balls, 400 M Ball Run)
Rafeal 3:16 (30 Wall Balls, 400 M Ball Run)
Helen 4:37 (20 Squats, 500 M Row)

WOD 1/5

3 Rounds 
400 Meters
15 Push-Press 75 lbs (45 lbs)
30 AbMat Sit-ups 

AM Results:
Rob 11:30 (45 lb)
Sarah 11:53 (25 lb)
Anne 12:48 (35 lb)
Shera 12:05 (15 lb)
Shane 9:24 Rx
Wes 10:18 Rx
PM Results:
Elisha 13:54 (15 lb)
Keith 14:06 (15 lb, 200 M)
Mike 12:18 (15 lb)
Kristin 12:12 (15 lb)
Stacy 10:49 (15 lb)
Betsy 11:55 (15 lb)
Marcos 11:36 Rx
Tristy  11:09 (45 lb)
Andrew 9:38 (45 lb)
Beginner WOD: 30 Wall Ball, 400 M Ball Run
Megan 5:21
Sherman 4:37

Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek. 
Mario Andretti

Can you find one of CFA’s very own?

WOD 1/3

10 Rounds

:30 Seconds Max Wall-balls
:30 Seconds Box Jump
1 minute of rest

The first rule of sustainability is to align with
natural forces, or at least not try to defy them.
 
Paul Hawken

**The Regional Qualifiers for the 2009 CrossFit
Games have been announced.  If anyone is
interested in participating click HERE**

Team 1
Kristin (10 lb, 20”/12”)
Mike (10 lb, 20”)
429
Team 2
Sarah (10 lb, 20”)
Shane (20 lb, 20”)
450
Team 3
Tristy (15 lb, 20”)
Anne (15 lb, 20”)
451


WOD 1/2

7 rounds
10 Sumo-Deadlift High-pulls (95 lbs)
10 Ring Dips

Mental toughness is to physical as four is to one. -Bobby Knight 

AM Results:
Sarah  7:33 (45 lbs, Jump)
Anne 7:23 (45 lbs, Jump)
Andrew 7:17 (75 lbs, Jump
Shera 8:34 (25 lbs, Jump)
Mike 6:24 (45 lbs, Jump, 4 rds)
Wes 8:39 Rx
Boone 7:12 Rx
Beginner WOD:
Chris 5:04 (50 Squats, 500m Row)


Happy New Year!!

Let me be the first (maybe not the first) to wish everyone who has been involved with CrossFit Austin a Happy New Year.  Boone and I can’t thank everyone enough for making our first full month of business a huge success.

That being said, its 2009 time (yikes that rhymes) and with the New Year, the obligatory resolutions follow. Ah yes, those big promises that we make to ourselves that never seem to work out. Although I’m not usually one for the resolution game I have set some specific goals for myself and all you lovely CrossFit Austinites.

Lets start with my goal. Through out my CrossFit journey I have one (at least) glaring blemish on my resume… the muscle-up. Indeed, I have yet to feel the joy of pulling and pushing this 265 lbs above a pair of gymnastic rings. How do I plan on accomplishing this…

1. Dedication in my warm-up to the muscle-up
2. Dedication to my nutrition outside the gym
3. Growing a beard

That’s right.  Much to the dismay of my mother (sorry mom) and the single ladies of Austin (sorry single ladies of Austin),  I have vowed to not let a razor touch my face until I have locked out full extension above the rings.  So this is the last time you will see this..

Why?  Because gymnastics is my “Goat” or the weakest weapon in my CrossFit arsenal and maintaining a beard drives me crazy (trust me).  The best way is to improve is not to chase our strengths but eliminate our weaknesses!

So this is my challenge to you CrossFit Austin. Take a look at the last month of training, think about what you have struggled with the most, and lets attack it full steam ahead this month.  Everyday there will be at least 10 minutes of warm-up time set aside to work on your “Goat”.

Additionally, I have this goal for CFA as a whole:

Increase flexibility and range of motion.

Don’t worry I have some fun stuff in store for this as well.

Lets get fired up about the coming month, enjoy your day of football, and lets hope I don’t end up looking like This.

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