5 Rounds
20 Push Presses, 75 lbs (35 lbs)
20 Overhead Squats, 75 lbs (35 lbs)
Wondrous is the strength of cheerfulness, and its power of endurance. –Thomas Carlyle
| AM Session | |
| Sarah | 11:19 (PVC) |
| Anne | 10:30 (15#) |
| Rob | 11:06 (PP:45#, OS:15#) |
| Elisha | 11:18 (PP:15#/PVC, OS:PVC) |
| Kristin | 10:47 (PP:15#, OS:15#/PVC) |
| PM Session | |
| Rachel | 9:02 (15#) |
| Inge | 9:36 (15#) |
Need a last minute gift idea? CrossFit Austin T-Shirts stylish and versatile (models not included).
21-15-9
Kettlebell Swing (1.5 Poods)
Tire Jumps
Patience and perseverance have a magical affect before which difficulties disappear and obstacles vanish.
-John Quincy Adams
| AM Results: | |||||||
| Sarah | 4:46 | (20 lb DB) | |||||
| Anne | 4:16 | (20 lb DB) | |||||
| Shane | 2:47 | Rx | |||||
| Rob | 4:05 | (16 K) | |||||
| Elisha | 3:53 | (20 lb DB, 12”) | |||||
| Wes | 3:07 | Rx | |||||
| PM Results: | |||||||
| Keith | 6:40 | (12 K, 12”) | |||||
| Tristy | 3:59 | (16 K) | |||||
| Kristin | 4:32 | (12 K) | |||||
| Boone | 2:56 | (32 K aka Large Marge!) | |||||
| Rachel | 4:41 | (12 K) | |||||
**Holiday hours for the week**
| 12/22 | Monday: | Normal Schedule | |||||
| 12/23 | Tuesday: | Normal Schedule | |||||
| 12/24 | Wednesday: | Morning Hours Only | |||||
| 12/25 | Thursday: | Closed | |||||
| 12/26 | Friday: | Closed | |||||
| 12/26 | Saturday: | Team WOD 10 AM |
REST
In times of life crisis, whether wild fires or smoldering stress, the first thing I do is go back to basics… am I eating right, am I getting enough sleep, am I getting some physical and mental exercise everyday. -Edward Albert
Hope everyone enjoyed the week of squats… check out this video from CrossFit HQ.
**ANNOUNCEMENT- Holiday hours for the week:
Monday and Tuesday: Normal Schedule
Wednesday: Morning Hours Only
Thursday and Friday: Closed
Saturday: Normal Schedule
Saturday Team Workout
20 Minutes Max Rounds:
7 Med Ball Cleans
14 Pull-ups
21 Sit-ups
No man is an island, entire of itself; every man is a piece of the continent. -John Donne
| Results: | |||||||||||
| Team 1: | Team 2: | Team 3: | |||||||||
| Anne | (Jump) | Tristy | (Jump) | Andrew | |||||||
| Kristin | (Jump) | Shera | (Jump) | Shane | |||||||
| 7 | 8 | 9 | |||||||||
5 Rounds
200 M run
12 Pull-ups
15 Wall Balls
Don’t look back. Something might be gaining on you. –Satchel Paige
| AM Results: | |||||
| Sarah | 12:32 | (Jump, 10 lbs) | |||
| Shane | 11:11 | ||||
| Boone | 11:44 | ||||
| Wes | 10:12 | ||||
Max Rounds in 10 Minutes:
5 Overhead Lunges
10 Front Squats
15 Squats
*Choose your weight
| AM Results: | |||||||
| Anne | 7, PVC | ||||||
| Kristin | 6, PVC | ||||||
| Rob | 5, PVC (OVHD) / 45 lb (FS) | ||||||
| PM Results: | |||||||
| Harmon | 6, 45 lb | ||||||
| Mike | 3, PVC (5 min) | ||||||
| Sarah | 6, PVC | ||||||
| Stacey | 8, PVC | ||||||
| Betsy | 4, PVC | ||||||
| Tristy | 6, 45 lb | ||||||
| Jeff | 7, 45 lb | ||||||
| Inga | 8, PVC | ||||||
| Rachel | 8, PVC | ||||||
| Andrew | 6, 45 lb | ||||||
| Wes | 8, 75 lb | ||||||
A single twig breaks, but the bundle of twigs is strong. –Tecumseh
7 Rounds
3 Handstand Push-ups
6 Ring Rows
9 Flutter Kicks
Take the course opposite to custom and you will almost always do well. –Jean Jacques Rousseau
| AM Results: | |||||||
| Anne | 7:02 | (Pike) | |||||
| Shera | 6:35 | (ROM Pike) | |||||
| Shane | 5:35 | RX | |||||
| Wes | 6:48 | (ROM HSPU) | |||||
| PM Results: | |||||||
| Rob | 8:00 | (Pike) | |||||
| Sarah | 8:04 | (Rom Pike) | |||||
| Stacy | 7:26 | (Pike) | |||||
| Andrew | 7:31 | (Pike) | |||||
| Boone | 5:53 | Rx | |||||
| Tristy | 6:46 | (Pike / Knee Pike) | |||||
| Rachel | 6:52 | (Pike) | |||||
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. Score total reps for each exercise.
There is no coming to consciousness without pain. –Carl Jung
**Demo Video of today’s WOD
http://media.crossfit.com/cf-video/CrossFit_MillerTabataSE.mov courtesy of CrossFit HQ**
| AM Results: | |||||||||||||
| Pull-ups | Push-ups | Sit-ups | Squats | Total | |||||||||
| Anne | 67 (Jump) | 91 (Knee) | 76 | 94 | 328 | ||||||||
| Kristin | none | 73 (Knee) | 61 | 86 | 220 | ||||||||
| Shera | 61 (jump) | 98 (Knee) | 54 | 119 | 332 | ||||||||
| Shane | 64 | 74 | 65 | 97 | 300 | ||||||||
| PM Results: | |||||||||||||
| Pull-ups | Push-ups | Sit-ups | Squats | Total | |||||||||
| Elisha | 53 (Jump) | 44 (Knee) | 51 | 73 | 221 | ||||||||
| Rob | 64 (Jump) | 87 | 60 | 81 | 292 | ||||||||
| Keith | 48 (jump) | 41 (Knee) | 28 | 44 | 161 | ||||||||
| Tristy | 79 (jump) | 106 (Knee) | 66 | 125 | 376 | ||||||||
| Betsy | 46 (jump, 6 int) | 54 (Knee, 6 int) | 38 (6 int) | 60 (6 int) | 198 | ||||||||
| Stacey | 87 (jump) | 113 (Knee) | 80 | 130 | 410 | ||||||||
| Andrew | 89 (jump) | 57 | 100 | 98 | 344 | ||||||||
| Boone | 67 | 76 | 68 | 106 | 317 | ||||||||
| Beginner WOD: 50 Squats / 500m Row |
||||
| Time | ||||
| Sara | 3:48 | |||
| Mike | 4:32 | |||
| Carrie | 4:05 | |||
400 M Run
40 Over Head Squats (75 lbs)
40 Ring Dips
400 M Run
I have not yet begun to fight! -John Paul Jones
| AM Results: | |||||||
| Anne | 9:52 | (PVC, Jump) | |||||
| Kristin | 8:11 | (PVC, Jump) | |||||
| Shane | 8:06 | Rx | |||||
| PM Results: | |||||||
| Shera | 3:51 | 1/2 WOD (PVC, Jump) | |||||
| Keith | 5:27 | 1/2 WOD (PVC, Jump) | |||||
| Tristy | 8:39 | (45/PVC, Jump) | |||||
| Wes | 7:49 | Rx | |||||
| Boone | 9:10 | Rx | |||||
| Andrew | 10:11 | (45 lb, Jump) | |||||
| Beginner WOD: 50 Squats, 400 M run | |||||||
| Stacey | 3:47 | ||||||
| Betsy | 4:55 | ||||||
The weekend crew!
Rest
People who snore always fall asleep first. -Author Unknown