Announcements

Nothing great was ever achieved without enthusiasm. -Ralph Waldo Emerson

Monday Night’s Crew

“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” – Zig Ziglar

3 rounds for time

400 meter run
15 Goblet Squats
15 Push-ups
15 Sit-ups 

Big thanks to CrossFit Texas for having us out for the Fight Gone Bad this weekend. We had a great time and helped out a great cause. 

Rest

Don’t bunt. Aim out of the ballpark. – 
David Ogilvy

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

“In the middle of difficulty lies opportunity.” – Albert Einstein

Friday’s AM Crew, 5 gold stars to Emily for perfect attendance this week!

10 Rounds for time

3 Pull-ups
4 Dips
5 Double Unders

The only way of finding the limits of the possible is by going beyond them into the impossible
-
Arthur C. Clarke

Some good lookin CrossFitters!

Max rounds in 10 minutes* 

Overhead Lunges 10 yards
5 Burpees

“Difficulties strengthen the mind,
 as well as labor does the body” –
Seneca

**ANNOUNCEMENT- We will not be holding a Saturday workout this weekend, Boone and I will be participating in the Fight Gone Bad at CrossFit Texas in Round Rock. The first Saturday workout will be next Saturday November 8th**

200 M Run
21 Dumbbell Swings
21 Squats
200 M Run 
15 Dumbbell Swings
15 Squats
200 M Run
9 Dumbbell Swings
9 Squats
200 M Run

“Lack of will power has caused more failure than lack of intelligence or ability.”

– Flower A. Newhouse

Tabata 

Squats
Push-up

A Tabata consists of 8 intervals, 20 seconds of work followed by 10 seconds of rest.  Scores are tallied as total reps completed and lowest number of reps in a single set.  

We are what we repeatedly do. Excellence, therefore, 
is not an act but a habit –
Aristotle

“This journey of a thousand miles begins with a single step.” – Lao Tzu

7 Rounds for time

9 Flutter Kicks 
6 Pull-ups
3 Burpees

Thanks to Emily, Jared, and Patrick for coming to our inaugural workout great job tonight!

5 Rounds

200 M Run
20 Squats
15 DB Swings, 50 lbs
5 Push-ups