Sunday's WOD - AUSTIN HIGH

Warm Up
2 rounds
Mini Lag Blaster
10 push ups
pigeon stretch

WOD
3 rounds for time
22 KB swings (25lbs)
22 tire jumps (30 ")
400 meter run
22 burpees
22 wall ball (12lb)
My Time: 24:50

My shoulders were a bit sore from yesterday so I scaled the weight. This workout was plenty hard after yesterday's stamina session at Atomic.

Sunday's WOD : Joey's 36th Birthday

Joey - Summer 2010

"Happy 36th"
5 rounds
7 dips
7 handstand push ups
7 manmakers
sandbag 400 meter
7 KB swings
7 pull ups
7 tire jumps

"Cake and Ice Cream"
36 burpees round robin style

This workout was fucking hard! We had several Tribe members show up to knock it out. The manmakers and 400 meter sandbag runs were the WORST, but we all managed to kill it in well under an hour.
I'm glad tomorrow is my rest day because I'm worn out!

Sunday's WOD - LOCATION - Railroad Trestles by Luke's Locker

WOD
"Cloud Cover"
400 meter sprint
15 KB swings, American (40lbs)
15 sit ups
15 plank walk ups
15 jumping air squats
15 med ball slams
15 push ups
15 jingle jangles
15 Curtis Ps (45lbs)
15 mountain climbers
15 burpees
15 box jumps (on picnic table)
15 bird dogs
400 meter sprint

My Time: 18:30
The clouds kept the sun off of me for most of this WOD.

Atomic- Night Ops Workout

WOD #1
Warm up
6 rounds
30 walking lunges
10 sit ups
10 push ups
1 instep to pigeon stretch (each leg)

WOD #2
12 rounds for time:
5 burpees
100 yard sprint on the football field
My Time: 11:00

WOD #3
6 rounds Mini Leg Blaster
Mini Leg Blaster =
10 air squats
10 stationary lunges
10 jumping lunges
5 jumping squats

WOD #4
6 rounds
3 dead hang pull ups
6 dips
9 chest to ground push ups

I'm very tired from 4 days of consecutive difficult WODs in a row. Tonight I was able to do all the dead hang pull ups without letting go of the bar! I still had to do push ups on my knees after round 1, but my arms and shoulders are definately getting stronger after just 1 month of Atomic Athlete workouts. I am taking tomorrow off!

Sunday's WOD - LOCATION - Lamar Pedestrian Bridge by Luke's Locker

WOD
10 rounds
5 touch- jump-touch (25 meters)
5 med ball chest pass + broad jump to med ball (12lb.)
5 snatch (55/65/75lb rotation )
5 box jump (picnic table benches)
5 wall ball (20lb ball)
My Time: 42:02

It was HOT this morning. I tried not to push it too hard anticipating my Tribe's challenge WOD in the morning (Triple Murph).

Livestrong Crossfit Challenge - Crossfit Austin

After losing both my parents to cancer, I seldom pass up an opportunity to help raise awareness. Today's event was top notch. Warm and friendly participants and fans. Meeting Colleen and hearing her amazing story of survival.The post workout Mimosas were the bomb!

I did the workout using a 20lb med ball, 24inch jump box, and 25lb DB for my weighted pull ups. I gave it my all on those last 5 weighted pull ups with the crowd cheering me on. They were so HARD!

I did get a little teary eyed on round 3, thinking about my mother and the last time I saw her before she died. I'm thankful for the gene pool she and my dad gave me to be strong enough and durable enough to continue to stay healthy and be a role model for others who are near my age.

Thanks Mom!
I love and miss you

Sunday's WOD - LOCATION - Lamar Pedestrian Bridge by Luke's Locker

"The Big B"
10 rounds
3 bear complex reps
6 burpees
9 KB swings (50lb KB)
12 double unders
My Time: 36:24

I did 7 bear complexes @95lbs, 1@105lbs, 2@85lbs . The sun started getting to me at round 7. I managed several rounds of unbroken double unders (yay). This one was fun in a sic kind of way.

Fundraiser at - Crossfit Austin July 2nd

I'm going to participate in a Crossfit fundraising workout to celebrate a client of Crossfit Austin's 5 year anniversary of being cancer free. She is a former Ironman and recently discovered Crossfit as a way to work her way back to being fit and healthy. If you are interested in participating, all you need to do is to sign up on the Crossfit Austin website and make a donation (any amount). For a $20 donation you will get a T-shirt. Come on out and participate or spectate a great event. The workout has not been announced and may be a surprise until the day of the event!

When: Saturday July 2nd
Time: Heat 1 is at 0900  -- Miss B will be going in Heat 1
Location:
Crossfit Austin
8708 South Congress, Suite A-180
Austin, TX 78745
(512) 761-6733

Friday's WOD

WOD
3 rounds
20 KB swings, Russian (25lb)
20 step ups
400 meter run
20 renegade rows (15lb DBs)
My Time: 14:00
Friday is usually my rest day, but I'm leaving today to spectate the 2011 Crossfi South Central Regionals and will miss both of my weekend workouts. If I feel the need I can always do max burpees x1 min with 1 min rest x5 rounds in my hotel room!

Wednesday's WOD

WOD
I ran the 3 mile loop and along the way, performed the following in the blazing Texas heat:
30 box jumps
25 pull ups (15 Kipps,10 dead hangs)
30 burpees (6x5, take 10 breaths in between)
25 jumping air squats
We ran a steady pace and tried to stay in the shade. I drank 16oz of pickle juice 1 hour before and I'm glad I did. It was miserable. I'm now reloading on coconut water

Sunday's WOD - LOCATION - Lamar Pedestrian Bridge by Luke's Locker



We decided to name this one "AW2"

Kettlebells and our Bulgarian sandbags

Aaron(l),Joey,Lory,Lupe, and James

Miss B and Aaron

My right patella was pretty sore from Thursday's 95lb Curtis P's and the timed mile I ran yesterday, so I lead the workout this morning. I'm still getting used to my new camera. We definately caught some attention at our new location from the many pedestrians walking by. Good Stuff!

Congress Avenue Mile 2011 - Saturday 21, May 2011
My official time was 6:20 - 8th place in my age group. Not bad considering I just got out of bed and did it!

Tuesday's WOD

Photo: Cute Overload

WOD
21-15-9
dead man front squats with 50lb sandbag
burpees
handstand push ups

Run 1 mile cool down

Joey and his wife Sara joined me this evening. I'm changing up my schedule starting today. I plan to workout in the evenings again since my job has simmered down slightly. The 5:30am workouts the past 3 months have been difficult and I havent been as consistent. I have been extremely productive at work and have been getting a lot of things checked off my personal "To Do" list. Something has to give and it's been consistency with workouts.

Congress Avenue Mile 2011



Photo: Austin American Statesman 2010

Next Saturday me and a few of my Tribe members plan to participate in this event. It's a timed mile starting from the capital bldg in Austin and finishes on the Congress Street bridge..mostly downhill until just before the finish. The event has been going on since 1999. This will be my first time to try it. I have no clue how fast I can run a mile under these conditions and I'm not going to practice. I'm just going to DO IT!

Sunday's WOD

These guys are the best workout partners. We get it done!

James(L) Joey(C) Davion(R)

Miss B

WOD
"Sunday Brunch"
3 rounds
50 KB swings, American
15 KB goblet squats
25 deadlift @135lbs
30 DB push press
400 meter sandbag
( run up the Lamar pedestrian bridge ramp, down spiral and back)

Joey and I finished together: 33:45 . I felt tired and slow today.

Rd 1 35lb KB swings, 50lbKB Goblet squats, 20lb DB push press
Rd 2 40lb KB swings, 40lb KB goblet squats, 15lb DB push press
Rd 3 35lb KB swings, 50lb Goblet squats, 15lb DB push press
All of my 400s were done using my 30lb Bulgarian sandbag

Friday - Rest Day!

Photoo: Cute Overload

I need it after the WOD I did yesterday with Atomic Athlete!

Joey and I went as a two-person team vs. 3 which meant we had to take turns carrying the bag in shorter intervals. We had to run a total of 3 miles while carrying a 60lb sandbag..not letting it touch the ground or 5 punishment burpees. Every 1 mile we stopped to do a "mini" WOD. First mile WOD... 40 back squats per team member using the sandbag while the other team member did push ups. Second mile WOD..3 rounds of "mini-leg blaster" = 10 jumping squats, 10 lunges, 10 jumping liunges, 10 jumping squats + 10 burpees, 3rd mile WOD 10-1 jumping squats and push ups. Joey and I never let our 60lbbag touch the ground and hauled ass to the finish. I was smoked on WOD #3 for sure!

Thursday's WOD

Photo: Cute Overlaod

WOD
Tonight I will be participating in a workout sponsored by Atomic Athlete. We will be doing a 3 mile trail run while carrying a 60lb sandbag.

Hard.Fun

Wednesday's WOD

WOD
150 KETTLEBELL SWINGS FOR TIME @ 40LBS
My Time: 6:18

PR!! Last time I swung a 35lb KB in 6:17. I went the first 55 unbroken and I started this WOD using the Jack Lalanne method. "No warm up". Just pick it up and go! Isnt that what training for life is all about. What can you crank out as far as physical/mental capacity without warning? For me it was my grip that failed when I crossed the 100 rep mark and had to do 5 at a time. Great fun!

Tuesday's WOD

Warm Up: 5k run

WOD
"Gwen"
15-12-9
clean and jerks @ 65lbs.
Touch and go and no-regrips during set or you have to do 5 burpees!

My Time: 2:31
Burpees: 0

Sunday's WOD - ALTERNATE LOCATION - Murchison Middle School

Drawing by Aaron Pocock @ http://www.pocockart.com/

Equipment: PVC pipe, 32lb Bulgarian Sandbag

"Broomstick Mile and Then Some"
25 Back Squats
25 Front Squats
25 Overhead Squats
400 + meter run including up the steep ass hill with sandbag
25 Shoulder Press
25 Push Press
25 Push Jerk
400 + meter run including up the steep ass hill with sandbag
50 Squat Clean
400 + meter run including up the steep ass hill with sandbag
50 Power Snatch
400 + meter run including up the steep ass hill with sandbag

Joey (my bad ass training partner) and I finished together in 27:45. Nice Work!

Saturday - Crossfit Woodward Womens Throwdown

Saturday - Crossfit Woodward Womens Throwdown

WOD 1
12 min AMRAP
20lb DB push press
20LB DB Squats
5 burpee every minute on the minute
ONly one person can be working at a time.

WOD 2
12 min AMRAP
Carry a variety of objects 150 meters.
You must carry the sledge hammer at all times
Each object is worth a certain number of points
After you have carried all of the object 150meter s= 1 round
Do as many as you can

Melisa and I had an AWESOME time; scores to be posted today on their website.