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Congratulations Coach Candy Walls!

Fit and Fearless Family:

Please be sure to show some love and congratulate Candy on her epic performance last weekend at the 2010 Crossfit FX TX Games- Unleashed. Candy tied for first place at the games and was slightly edged out in a grueling tie breaker by 2 points.

Congratulations Candy for bringing home the Silver last weekend, and good luck to you in the Sectionals which will be held here in Austin, March 13th-14th at Camp Mabry!

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Benchmark Mondays “Karen”

Karen:

150 Wall Ball Shots (20/14)


Compare to: 12/3/09
Taylor rx - 9.23
Walt rx - 10.22

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All Morning Long with Joel 9:30 & 10:30 AM class 2/6/10

5 rounds for time
30 meter sprint
12 push ups
200 meter row
series of box jumps
15 sit ups

9:30 class
Beau-15:13
Ron-13:49
Buddy-16:55
Matt-14:24

10:30 class
Justin-12:34
Austin-15:03
Jamie-16:53
Shanna-15:38
Christian-13:35
Angie-18:00
Dan the Man-15:49
Jen-17:00
Nick-16:14
Nash-14:15

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12:30 Lunch Club with Candy 2/5/10

400 m Bar Run
15 PPress
400 m Bar Run
15 BSquats
400 m Bar Run
15 DLifts
30 Burpees

Bill-13:55
Nick- 16:06
Nash- 17:28
Noel- 19:19

So we def. spiced things up today with the bar run. Way to fight through it guys! Bet those backs are on fire..... Lunch Crew rocked it out as always. Rest up guys!

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CrossFit w/ Jake 6:00 pm

TABATA

4 rounds
20 sec 1-arm swings (right arm)
10 sec rest
20 sec 1-arm swings (left arm)
10 sec rest
20 sec Front Squats (right arm)
10 sec rest
20 sec Front Squats (left arm)
10 sec rest
20 sec Push Press (right arm)
10 sec rest
20 sec Push Press (left arm)
10 sec rest
20 sec Snatch (right arm)
10 sec rest
20 sec Snatch (left arm)

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Ladies CrossFit Friday 2/5/10 @ 7:30am w/Kara

*****GOOD FRIDAY MORNING LADIES*****

This one might hurt a bit but it's a good one to send you off with for the weekend...concentrate on your form because it's everything!!! You get out what you put in!!!

"Annie are you ok"

21-15-9

Row (calories)
Thrusters (55lbs)
SDLHP (55lbs)
Burpees
MB Cleans (14lbs)
Wall Balls (14lbs)

Move from one exercise to another keeping your focus and not losing your momentum...

Tara 30:09
Kate 30mins DNF
Laura 32:13
Alexis DNF

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Thursday 2/4/2010 6:15pm Class with Joel

Partner up! You can't go to the next movement until your partner finishes...
1 Round for time
15 Push Presses (65/95)
30 D.B. push up row to press
60 wall ball shots
120 feet of single arm kettlebell walking lunges
240 meters of rowing

xtra work: 25 pull ups

Ben and Beau-17:05
Austin and Rosen-23:42
Buddy and Gabby: 21:39
Walt-12:15

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CrossFit All Levels Thursday 2/4/10 @7:30 w/Kara

Happy Rainy Thursday!

AMRAP 20mins
7 Push Press (95/65)
12 Push Ups
150 Single Jumps

Then...

100 MB Sit up throw to wall

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6:30 with Candy 2/3/10

30-20-10
Jumping MB Slams
KB Swings

Joey- 4:26
Nicole- 4:29
John- 4:32
Palema- 4:38


Extra Work: 30 Burpees
Joey: 2:15
Nicole: 2:35
John: 2:35
Palema: 2:40

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7:15 Wednesday Night Chipper!

15 OHS 95/25lbs
30 Pull-up
30 Box Jumps

15 Shotguns
30 Push Press 95/25lbs
30 KB Swings 52/25lbs

15 Thrusters 95/25lbs
30 Burpees
30 Med Ball Slams 20/14lbs

Burpee to Broad Jump- Length of gym and back...

"Do Work"

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12:30 Lunch Club with Candy 2/3/10

21-15-9

250 Row
Split Jumps (KB)
KB Swing

Noel- 8:17
Sean- 9:05
Bill- 9:10
Gretchen- 9:54

Skill- Double Unders

Great job today! Even though it was ugly and rainy outside ya'll still brought it! Did a great job on those double unders... With a little more practice you will be knocking those out!

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Ladies CrossFit Wednesday 2/3/10 7:30am w/Kara

***Love...Rainy Wednesday!!!***

4 rounds
400m Row
15 KB Swings (16kg)
15 KB SDLHP (20kg)

Then...

Tabata: GHD Sit ups
and...
100 Russian twists w/ 10# plate

Thanks for coming in this rainy morning ladies! You did a great job focusing and knocking out this workout! Hope you enjoyed all of the extra ab work!

Vanessa 14:59
Gabriel 17:46

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CrossFit 5:45 W/ Jake

Rosen's first WoD with us. Great Job!!!

3 rounds for time:

15 Thrusters (95/65)
200 singles

Skill session: Double Under

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6:15 with Candy 2/2/10

3 Rounds 20,15,10

KB Clean and Press
M. Climbers
Sledge Hammer

Jerrod- 10:15
Mike- 11:48
Chris- 13:01
Mauricio- 13:36
Ben- 13:41
Walt- 16:34
James- 17:17

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CrossFit All Levels Tuesday 2/2/10 @ 7:30am w/Kara

-----What's a deck squat???----

Well....come in and give it a try!

10,9,8,...,1 Done!

Run 400m
----------------
MB Cleans to deck squat throws to wall
Decline push ups
----------------
400m Run

Good Job ladies!

Vivian 23:06
Gabriela 23:51
Alexis 27:55

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