Team Workout:
Overhead Squats (95 lbs)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swings (1.5 Pood)
3-6-9-12-15-18-21-24-27-30
Team Total
Life is not easy for any of us. But what of that? We must have perseverance and above all confidence in ourselves. We must believe that we are gifted for something and that this thing must be attained.
– Marie Curie
**REMINDER – Today’s workout will be held a 7 AM instead of 10 AM.
| Results | |
| Shane/Keir | 8:43 (95lbs, 24K) |
| Megan/Anne | 8:14 (45lbs, 12K) |
| Rob/Sherman | 7:10 (45lbs, 16K) |
| Tristy | 6:36 (45lbs, 16K) |
Push Jerk
5-5-5
Then…
5 minute Max Rounds
15 Dumbell Thrusters (55 lb)
100 M Sprint
All progress has resulted from people who took unpopular positions. –Adlai E. Stevenson
**REMINDER – Saturday’s Team workout will be held a 7 AM instead of 10 AM this week.
| AM Session | Push Jerk | MetCon |
| Rhett | 155, 175, 195 | 3 rounds (35lb) |
| Rob | 105, 115, 115 | 3 rounds (20lb) |
| Tristy | 115, 120, 125 | 4 rounds (15lb) |
| Shera | 55, 65×4, 65 | 3 rounds (10lb) |
| Justin | 155, 165, 175 | 1 round Rx |
| Wes | 205, 215, 225 | 3 rounds Rx |
Congratulations to Rhett on getting his first Muscle-Up while visiting CrossFit Austin today!
PVC Mile
Come and find out…
**REMINDER – Saturday’s Team workout will be held a 7 AM instead of 10 AM this week.
Sooner or later you must move down an unknown road that leads beyond the range of the imagination, and the only certainty is that the trip has to be made. –Bruce Catton
| AM Session | |
| Anne | 17:49 |
| Tristy | 16:59 |
| PM Session | |
| Danielle | 11:48 (1/2 PVC Mile) |
| Rob | 14:15 |
| Stacey | 14:08 |
| Betsy | 14:42 |
| Sherman | 15:50 |
| Megan | 15:47 |
| Keir | 11:48 |
| Shane | 13:09 |
| Ana | 13:48 (1/2 PVC Mile) |
| BWOD | |
| Seth | 3:41 (40 Wall Balls, 400m Ball Run) |
Front Squats
3-3-3-3-3
It’s exercise alone that supports the spirits, and keeps the mind in vigor. –Marcus Tullius Cicero
**REMINDER – Saturday’s Team workout will be held a 7 AM instead of 10 AM this week.
| AM Results: | |||||
| Anne | 115×1, 115, 125, 130, 130 | ||||
| Wes | 295, 315, 325, 325, 325 | ||||
| PM Results: | |||||
| Keith | 55, 65, 75, 75, 75 | ||||
| Stacy | 125, 135, 145, 155×2, 155×1 | ||||
| Betsy | 75, 85, 95, 95, 95 | ||||
| Tristy | 125, 135, 145, 155×2, 155×1 | ||||
| Shane | 225, 255, 275, 285×2, ? | ||||
| Megan | 75, 85, 95, 95, 95 | ||||
| Sherman | 185, 190, 195, 195, 195 | ||||
| Keir | 185, 190, 205, 215, 215 | ||||
| Rachel | 185, 95, 95, 95, 95 | ||||
| Beginner WOD 50 Squats, 500 M Row | |||||
| Danielle | 3:48 | ||||
3 Rounds
12 Deadlifts 12 Push-ups
200 M Run
Far and away the best prize that life has to offer is the chance to work hard at work worth doing. –Theodore Roosevelt
| PM Results: | |||||
| Boone | 3:46 | 185 lb | |||
| Keir | 3:56 | 205 lb | |||
| Stacy | 4:33 | 135 lb | |||
| Betsy | 4:23 | 65 lb | |||
| Shane | 3:48 | 225 lb | |||
| Tristy | 4:45 | 135 lb | |||
| Marcos | 4:50 | 185 lb | |||
| Wes | 3:37 | 225 lb | |||
| Taylor | 5:17 | 115 lb | |||
| Ana | 5:38 | 45 lb | |||
21 Squats
21 Push-ups
21 Sit-ups
15 Front Squats
15 Push-ups
15 Sit-ups
9 Overhead Squats
9 Push-ups
9 Sit-ups
I had to spend countless hours, above and beyond the basic time, to try and perfect the fundamentals. –Julius Erving
| AM Results: | |||||
| Anne | 5:04 | 45 lbs | |||
| Rob | 4:48 | 45 lbs | |||
| Kristin | 5:03 | 35 lbs | |||
| PM Results: | |||||
| Boone | 4:18 | 95 lbs | |||
| Keir | 3:41 | 95 lbs | |||
| Megan | 5:34 | 35 lbs | |||
| Sherman | 5:23 | 65 lbs | |||
| Betsy | 4:45 | 15 lbs | |||
| Stacey | 5:06 | 55 lbs | |||
| Rachel | 7:18 | 45 lbs | |||
| Beginner WODs | |||||
| Ana | 3:23 | 30 Squats, 500 M Row | |||
| Taylor | 3:36 | 30 Wall Ball 500 M Row | |||
Rest
You are never too old to set another goal or to dream a new dream. –C. S. Lewis
Can’t find fitness in a magic pill??
Stay tuned tomorrow for a recap of January and a few announcements for February.
Team Workout
10 Rounds
:30 Max Pull-ups
:30 Max Burpees
1 Minute Rest
Concentration and mental toughness are the margins of victory. –Bill Russell
| Results: | |||||
| Team 1: | |||||
| Shane | Rx | ||||
| Keir | Rx | ||||
| 428 | |||||
| Team 2: | |||||
| Tristy | (KB, Jump) | ||||
| Kristin | (Jump) | ||||
| 412 | |||||
| Team 3: | |||||
| Anne | (KB/Rx, Jump) | ||||
| 197 | |||||
Keir grinding out yesterdays WOD!
800 M Run
9 Thrusters (115 lbs)
400 M Run
15 Thrusters (115 lbs)
200 M Run
21 Thruster (115 lbs)
My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength. –Michael Jordan
| Results: | |||||
| Helen | 7:32 (1/2 Run, ROM PVC) | ||||
| Keir | 10:32 (85 lbs) | ||||
| Wes | 9:47 Rx | ||||