Rest
Four Part Series on Hand Care via CrossFit Virtuosity
Freddy Camacho’s take on chalk via CrossFit One World
CrossFit Austin meet “Angie”
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Strength and growth come only through continuous effort and struggle. –Napoleon Hill
Directions to Shane and Tristy’s house for today’s Potluck Nutrition Seminar.
| Results: | |||||
| Shane | Rx | ||||
| Keir | Rx | ||||
| 22:15 | |||||
| Tristy | (Jump, Knee PU) | ||||
| Stacey | (Kip/Jump, Knee PU) | ||||
| 19:58 | |||||
| Betsy | (Jump, Knee PU) | ||||
| Kristin | (Jump, Knee PU) | ||||
| 21:29 | |||||
| Anne | (Jump, Knee PU) | ||||
| Shera | (Jump, Knee PU) | ||||
| 19:50 | |||||
| Boone | 21:09 Rx | ||||
3 Rounds
400 M Run
15 Handstand Push-ups
15 Ring Dips
A people that values its privileges above its principles soon loses both. –Dwight D. Eisenhower
Fish Oil and the Zone, a potent combo via CrossFit Balboa
**Reminder**- Tomorrow is the Potluck Nutrition seminar CLICK HERE for details. Do us a solid and RSVP in the comments if you plan on attending.
| Results | |||||
| Rob | 11:11 | (Pike Push-ups) | |||
| Anne | 12:44 | (Knee Pike Push-ups, Jump) | |||
| Shera | 10:46 | (Pike Push-ups ROM, Jump) | |||
| Kristin | 11:37 | (Knee Pike Push-ups, Jump) | |||
| Keir | 12:43 | (Pike Push-ups) | |||
| Wes | 12:56 | (Pike Push-ups) | |||
Power Cleans
3-3-3-3-3
Optimism, unaccompanied by personal effort, is merely a state of mind, and not fruitful.
– Edward L. Curtis
| AM Results | ||||||
| Rob | 105 | 115 | 125 | 135 | 135 | |
| Ana | 55 | 65(F) | 55 | 55 | 65×2 |
HPCs |
| Boone | 155 |
175 | 185 |
185 |
185 | |
| PM Results | ||||||
| Shane | 155 | 155 | 185 | 185 | 185 | |
| Tristy | 85 | 95 | 105 | 105 | 105 | |
| Betsy | 65 | 65 | 70 | 80 | 85×2 | |
| Stacey | 85 | 95 | 105 | 105 | 105 | |
| Seth | 75 | 95 | 105 | 115×2 | 115 |
5 Rounds
15 Snatch Balances (45 lbs)
15 Push-ups
Bear Crawl (Down and back)
| AM Results | |||||
| Kristin | 12:22 | (PVC, KPU) | |||
| Anne | 11:30 | (PVC, KPU) | |||
| Shera | 10:27 | (PVC, KPU) | |||
| Helen | 9:02 | (4 Rds: 10 OVHS, 10 SPP, 10 KPU, 1/2 BC) | |||
| PM Results | |||||
| Boone | 15:24 | Rx | |||
| Shane | 10:01 | Rx | |||
| Tristy | 9:09 | (15 lb, KPU) | |||
| Keir | 10:02 | Rx | |||
| Stacey | 8:56 | (15 lb, KPU) | |||
| Betsy | 8:58 | (15 lb, KPU) | |||
| Ana | 10:46 | (PVC, KPU) | |||
| Megan | 11:11 | (PVC, KPU) | |||
| Sherman | 12:41 | (Rx, KPU) | |||
| Rachel | 11:11 | (15 lb, KPU) | |||
| Seth | 9:56 | (15 lb) | |||
| Wes | 9:15 | Rx | |||
45 Double Unders
45 Wall Balls
45 Pull-ups
45 Double Unders
Each time we face our fear, we gain strength, courage, and confidence in the doing. -Anonymous
Who wants to look like a Gladiator!?
| AM Results | |||||
| Rob | 8:36 | (Tuck Jumps, 15 lb) | |||
| Anne | 8:03 | (Tuck Jumps, 15 lb, Jump) | |||
| Keir | 13:39 | (20 lb) | |||
| Wes | 8:08 | (20 lb) | |||
| PM Results | |||||
| Kristin | 8:50 | (Tuck Jumps, 10lb, Jump) | |||
| Tristy | 5:29 | (Tuck Jumps, 15lb, Jump) | |||
| Seth | 11:05 | (15lb, Double Unders/Singles) | |||
| Ana | 11:54 | (Tuck Jumps, 10lb, Jump) | |||
| Boone | 7:54 | (20lb) | |||
Hang Power Snatches
1-1-1-1-1
then…
21-15-9
Jump Squats (45 lbs)
Sumo Deadlift High Pull (95 lbs)
You cannot tailor-make the situations in life but you can tailor-make the attitude to fit those situations. –Zig Ziglar
Check out the new gallery link!
| AM Results | |||||
| Anne | 25, 35, 35, 45, 55, 65 | 5:15 (PVC, 65) | |||
| Kristin | 35, 45, 55-f, 55, 55 | 4:41 (PVC, 45) | |||
| Keir | 115, 120, 125, 130, 135 | 4:04 Rx | |||
| Wes | 175, 185, 190, 195, 195 | 3:04 Rx | |||
| PM Results | |||||
| Shera | 25, 35, 35, 35, 35 | 3:54 (PVC, 35) | |||
| Seth | 65, 85, 85, 85, 90 | 4:05 (15 lb, 65 lb) | |||
| Boone | 115, 135, 145, 155, 165-f | 3:10 Rx | |||
| Tristy | 65, 65, 70, 75, 75 | 3:29 (15 lb, 65 lb) | |||
| Megan | 35, 40, 40, 45, 50 | 3:31 (PVC, 45 lb) | |||
| Sherman | 65, 65, 65, 75, 95 | 4:07 (45 lb, 65 lb) | |||
| BWOD: 50 Squats, 500 M Row | |||||
| Jessica | 4:31 | ||||
REST
“Your future depends on many things, but mostly you.” – Frank Tyger
The Overload Principle via Max Fit USA
Thanks to everyone who came out yesterday!!
Sweat With Your Sweetheart!!!!!
Meet us at Town Lake @ 10:00 AM to see what all the fuss is about!!!
6×200 Meter
Time Trials 1 minute rest in between
then…
7 Rounds
6 Pull-ups
12 Squats
Action is the foundational key to all success. –Pablo Picasso
| AM Results | 200(1) | 200(2) | 200(3) | 200(4) | 200(5) | 200(6) | MetCon Time |
| Anne | :35 | :37 | :36 | :38 | :37 | :37 | 5:06 (Jump) |
| Rob | :33 | :35 | :32 | :32 | :31 | :30 | 5:42 |
| Kristin | :35 | :34 | :35 | :36 | :40 | :41 | 4:53 (Jump) |
| Shane | :24 | :26 | :25 | :28 | :29 | :27 | 4:10 |
| Wes | :27 | :29 | :28 | :30 | :31 | :31 | 4:36 |
