The calm before the storm in austin
Don't forget about the ribbon cutting at the box today at 4:30pm.
Come out, have some snacks, meet other crossfitters and put in a good
word about crossfit with the community.
Don't forget about the ribbon cutting at the box today at 4:30pm.
Come out, have some snacks, meet other crossfitters and put in a good
word about crossfit with the community.
April Challenge
1/2 "Murph"
800m run
50 pull-ups
100 push-ups
150 squats
800m run
No partitioning
WOD=30:00
ReplyDeleteWOD=35:13
ReplyDeleteEEEGADS!
Who all will be out at 4:30 to show some support? I know I'll be there! It's going to be a good time.
ReplyDeleteDaren, sorry I couldn't make it to one of those times yesterday. Are there any openings today sometime? No worries if not, I am going to try to make it by @ 4:30 regardless. -WB
ReplyDeletebostian- 4pm, make it happen, 1/2 murph is waiting
ReplyDeleteplease say this is not the workout for the ribbon cutting...we want to encourage people to join crossfit, not run away!
ReplyDeleteWOD - 28 minutes (with 50 extra push ups because I read 150 instead of 100)
ReplyDeleteWOD - 26:20 w/ Green band
ReplyDeleteWOD - 26:10 w/ No Band
ReplyDeleteWOD - 21:12 w/green band
ReplyDeleteAwesome day! My greatest wish is that people would just hang out around the gym all day- so much fun.
ReplyDelete4:30pm Awkward Show-offs WOD: 1 wall ball behind Daren
6pm 1/4 Murph with the Kirkinator 7:31. Ready to hit the half tomorrow!
6:30 post-WOD Budlight
Now: MARGARITAS.
8:00 A.M.
ReplyDeleteat a slow pace
3*5 Squat Clean 95lb
15 ring dips
12 ring rows
3*5 Hang Cleans 95lb
15 ring dips
12 ring rows
3*5 Push Jerks 95lb
15 ring dips
12 ring rows
3*5 Hang Snatch 115
between each set rest 90 sec then 12 chest to bar pull ups with green
band
WOD- 9:06
2O THRUSTERS 135
50 FRIGGIN BURPEEE
4:30 awkward wod for the visitors
5 Rounds
200 meter row
5 deadlifts 250 lbs
10 wall balls
6:00 pm .25 MURPH 10 MIN approx
Then 2 of the most delicious beers my lips have ever tasted.
The box should start selling post WOD recovery Coors lights and incorporate 12 ounce curls for post WOD stretching and fellowship.
Affiliate Team Quote
A king was asked, “When you go to battle, how do you take into account the size of your opponent?” The king said, “Spartans don’t ask how many the enemy are, but where they are.”
Let's Go Get Sum!
WOD: 21:08; green band
ReplyDeleteI have to say I am loving the posting, it is hard to not smile and chuckle while reading this daily.
ReplyDeleteThanks to all of you who came out to the ribbon cutting and participated in the "awkward wod for the visitors"!
1/2 Murph-26:07 (I think)
ReplyDeleteI think we need to get a workout together out at Lake Bryan or somewhere outside where we can hang out after the WOD. Any thoughts??
Great quote Kirk.
WOD: 19:01, purple band
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteWOD: 20:46 (I think, I know it was 20:something), green band
ReplyDelete17:50 as rx'd
ReplyDeletetrainer challenge day 11 -
ReplyDelete6:30am (pre workout)- 4 egg whites, 1 egg, sweet potato, 1/2 avocado, advocare spark
9:30am - advocare post workout recovery shake
10:30am - 4 egg whites, 1 egg, sweet potato, 1 cup of strawberries
2pm - 8 oz salmon, 1 bell pepper
4pm (pre ribbon cutting wod) - 1 apple, 2 tbsp of almond butter
5:45pm (post workout) - advocare post workout recovery shake
7pm - (outback) salad with tangy tomato, 12 oz strip, 3 oz of alicia's filet, sweet potato, 1 cup broccoli
9:30pm - 1/4 cup cashews