May 16 2012

“Level 3″ Classes Are Here!

On June 2nd, CFA will begin training for the 2013 CrossFit Games season. This year, unlike in past years, we will have a program and 2 coached classes dedicated to athletes that are committed to taking their skills and abilities to the next level. To participate in the “Level 3” program and classes, there are defined standards that must be passed.

These standards are based on:

  • Relative Strength
  • Strength Endurance
  • Work Capacity
  • Time commitment

To receive an evaluation and standards sheet, please email wes@crossfitaustin.com.

Important dates, days, and time are as follows:

  • Kickoff Meeting and Training Session: Saturday, June 2nd @ 10:30 AM
  • Coached Training Sessions

Tuesdays: Weightlifting Class (any available time)
Thursdays: 5:30 AM, 6:30 PM, and Open Gym hours
Saturdays: 10:30 AM

  • Fall Competition: TBD (August-October)
  • Winter Competition: TBD (December or January)

Please email all questions to wes@crossfitaustin.com.

May 17 2012

WOD 5/17

Level Two
A. Power Clean @ 40-50% of DL x2x7 Rest :45
B. Bench Press x3x4-5 Sets @ 93% Rest 3:00
C1. Squat x5x6 @ 80% Rest 1:00
C2. WTD Strict Pull-up(+Kip Pull-ups) x3+(RM)x6 @ 9-10 RPE Rest 2:00
(Only rep max kip pull-ups on sets 1, 3, 5 do not drop from the bar b/t strict and kip)

Cash Out
D1. Hollow Rocks x10x3 Rest :30
D2. Partner GH Raises x5x3 Rest :30

Level One (Day 3)
Skill
Frankenstein Squat
Back Squat

WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

Cash Out
Shin on Wall Stretch
Max Side Plank Per side

Is Your Flawed Decision-Making Process Holding You Back? Time To Change Your Way of Thinking!
*Post thoughts to comments

“Act decidedly and take the consequences. No good is ever done by hesitation.” – Thomas Henry Huxley

Announcements:

  • Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
  • Murph Day is coming, so mark your calendars for June 16th! Learn more here!
  • Starting June 5th, Olympic Lifting Coach Chad Vaughn will begin offering Noon classes at CFA! Get in on the action here!
  • Level 3 Classes are coming to CFA.  Get ready for the 2013 CrossFit Games here!

AM – Level 1
DJ S
Zodi S
Ice E S
Money S
JP S
Lauren S
Amy S
Caitlin S
AM – Level 2
JV S
Janice S
Guthrie S
Brandon S
Doug S
Sparker S
MegO S
Paul S
Ed S
9AM S
Bryan S
Tim S
Sarah S
Cindy S
Dusty S
Valyn S
Sandy S
Can2 S
Michael S
Reis S
Fro S
Mrs Fro S
Gary S
Ray S
Erica S
Christina S
AM – Ladies’
Josie S
LV S
Tanya S
12P – Level 1
Melissa S
Blanch S
May 16 2012

WOD 5/16

Level Two
A1. Power Snatch + Snatch Pull-under x3+2×3 Rest :30
A2. Explosive Lunge Walks x6/legx3 Rest :30
B1. Power Clean to OVHD x2x10 @ 65-70% Rest :30
B2. Double-Unders x3x10 Rest :30
C1. Front Rolls x5x3 Rest :30
C2. L-sit hold x:30×3 Rest :30

Level One (Day 2)
Skill
Chin-ups

WOD
6 Rounds
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Time Recorded

Cash Out
Shin on Wall Stretch
Max Side Plank Per side
*Record Max Side Plank

Food for Thought
*Post thoughts to comments

“A goal is a dream with a deadline.” – Napolean Hill

Announcements:

  • Our new morning Jog’N’Joe Running Group will meet tomorrow! Learn more here!
  • Murph Day is coming, so mark your calendars for June 16th! Learn more here!
  • Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

AM – Level 1
Money 8:48 14lb
Ice-E 9:39 14lb
Caitlin 7:30 10lb
Natalia 8:49 10lb
AM – Level 2 
Janice S
Eileen S
Kristin S
Doug S
Celi S
Mego S
Big Spoon S
Sparker S
Burk S
Ivan S
Schittone S
Ed S
Gwar S
Tow Matt S
Michael S
Bryan S
Gadi S
Gary S
Cooey S
George S
Reis S
Linda S
Laila S
12P – Level 2
Thurst S
Heather S
Alan S
Ryan S
Mattthew S
Kiehl S
Lance S
E-Rod S
PM – Level 2
Crash S
Leah S
Randy S
Brittani S
Blake S
Schiller S
Sanchez S
Desiree S
Helen S
Martin S
Ruffino S
LG S
Janss S
Greg S
Dayna S
Lane S
Wood S
AG S
Teeny S
Mr. T S
EJ S
Sting S
Josie S
Corey S
LaRosa S
Denise S
KT S
Adrian S
Nicole S
Chrissy S
Alyson S
Rachel S
Veronica S
ABC S
Sean S
Sarah M S
Matt S
PM – Level 1
Connor 11:21 14lb
Jeanette 10:50 10lb
Melissa 9:23 10lb
Stormye 12:10 10lb
Christian 15:57 14lb
Betsy 13:27 14lb
German 7:28 14lb
Fowler 7:11 14lb
Juke 7:54 10lb
Izzy 9:12 6lb
Amy 7:11 14lb
Missy 7:22 10lb
Patti 7:37 14lb
M 7:36 10lb
Anessa 9:02 10lb
C2 7:47 10lb
May 15 2012

WOD 5/15

Level Two
3 Rounds

800 M Run
10 HSPU
30 Squats
*Total Time Recorded
*Advanced athletes add 20 lb Vest

On-the-Minute for 5:00
1-3 UB Kip Pull-ups

Cash out
A1. 5/ side Hand Stand Shoulder Touches x 3 Rest :30
A2. DB/KB Side Roll x 10/Arm x3 Rest :30

Level One (Day 2)
Skill
Chin-Ups

WOD
6 Rounds
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Time Recorded

Cash Out:
Shin on Wall Stretch
Max Side Plank (per side)
*Record Max Side Plank

5 Quick and Easy Ways to Feel and Move Better: Installment 2
*Post thoughts to comments

“Risks must be taken, because the greatest hazard in life is to risk nothing.”Leo Buscaglia

Announcements:

  • Our new morning Jog’N’Joe Running Group will be starts this morning! Learn more here!
  • Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
  • Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

Thanks to Carl Paoli for the amazing seminar on Sunday!

AM – Level 1
JP 9:05
Caitlin 10:29
Stephanie 12:14
Duffy 11:41
AM – Level 2
Brian 14:38 (HSPU, Box)
Brad 14:47 (HSPU, Box)
Staggy 15:50 (Box)
JU 15:57 (Box)
Charlie 16:51 (HSPU, Box)
Guthrie 17:30 (Box)
BoxDoug 18:21 (HSPU, Box)
Schittone 17:05 (Box)
Michael 17:56 Rx
Can2 19:04 (HSPU, Box)
9AM 19:47 (Box)
Marc 20:28 (HSPU, Box)
George 15:23 (Box)
Fro 16:25 (Box)
Mrs. Fro 22:48 (MOD)
Erica 17:42 (Box)
Reis 18:20 (Box)
Ray 16:24 Rx
Colleen 16:44 (Box)
2-Tone 16:52 (Box)
Christina 20:23 (MOD)
Melissa 19:50 (Box)
AM – Ladies’
L.V. 19:26 (MOD)
Elizabeth 19:53 (MOD)
12P – Level 1
Jeff
Brandon
Kristen
Melissa R
Odindu
Josh
PM – Level 2
Brittani 17:43 (Box, DB)
Danimal 15:33 (HSPU, Box)
Ed 19:08 (Box, Pike)
Ronnie 19:28 (MOD)
Leah 18:26 (Box)
Alan 16:23 (Box)
Marissa 14:35 (Box)
Randy 19:35 (Box)
AG 17:10 (HSPU, Box)
Miguel 12:49 Rx
Stacey 14:09 Rx
E-Rod 19:01 (Box)
Lane 14:37 Rx
Desiree 19:01 (PU)
Kline 16:07 Rx
Kaz 15:33 (HSPU, Box)
Nicole 16:14 (Box)
Greg 15:03 Rx
Andy 15:47 (Box)
Wood 16:57 (Box)
Sanchez 18:39 Rx
Shug 19:38 (Band, Pike)
Elena 17:35 (Box)
JJ 20:43 (Box)
Paul 20:18 (Box)
Janet 16:09 (Box)
Parnell 19:07 (HSPU, Box)
Denise 17:43 (Box)
Gadi 21:00 (Box)
Jo 17:18 (Pike)
May 14 2012

WOD 5/14

Level Two
Snatch Balance x2x6 sets @ RPE 9, 90% Rest 3:00

then….
3 Rounds for Quality
10 DB Snatches total (55 lb, 35 lb)
20 UB Wall Balls (10′)
Hill Sprint (Sprint up, Walk Down)
*Completed Snatch Balance Sets at 90% recorded

Extra Credit:
Back Squat x3x4 @ 80% (focus on depth and mechanics)

Level One (Day 1)
Skill
Push-Ups
Squats
Body Positioning Holds

WOD
3 Rounds
:45 50 yard Shuttle runs Rest :15
:45 5 Push-ups/5 Squats Rest :15
*Record number of runs

Extra Credit:
Shin against the wall Stretch

Is It Primal? – 10 Foods Scrutinized
*Post thoughts to comments

“A “No” uttered from the deepest conviction is better than a “Yes” merely uttered to please, or worse, to avoid trouble.” - Gandhi

Announcements:

  • Our new morning Jog’N’Joe Running Classes will be starting up next week! Learn more here!
  • Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
  • Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!
AM – Level 1
Egan 18
Sean 20
Zodi 8
Lauren 17
Amy 4
Natalia 9
Caitlin 11
AM – Level 2
Kristin 75lb
Charlie 95lb
Celi 29lb
Marc 95lb
Ivan 145lb
Tim 160lb
MegO 52lb
Brandon 95lb
Eileen 35lb
Mike 115lb
Sparker 40lb
Joe MOD
Leah 45lb
Valyn 57lb
Haley 45lb
Sarah 35lb
Cindy 45lb
Michael 125lb
Erica 79lb
Bryan 95lb
Becky 40lb
Gary 85lb
Jurkash 85lb
Dusty 40lb
Eric 135lb
Adam 95lb
12P – Level 2
Ryan 95lb
Lance S
E-Rod 75lb
Elizabeth 45lb
Mer 45lb
Martin 95lb
Fernando 45lb
Desiree 70lb
Blake 155lb
PM – Level 2
Angela 45lb
Randy 50lb
Colleen 55lb
Sam 75lb
Gabriel 85lb
Jables 65lb
Alan 95lb
Brandon MOD
Danimal 70lb
Jeff 70lb
UC 55lb
Shug 45lb
Crash 45lb
Lane 80lb
Jamey 95lb
Dain 105lb
Kaz 75lb
Nic 95lb
Place 90lb
Emily 50lb
KT 55lb
LG 65lb
Pam 40lb
Beast 70lb
EJ 115lb
Tasha 45lb
David 115lb
Gold 115lb
Corey 105lb
Adrian 105lb
Jo 55lb
Janet 55lb
Alyson 35lb
Rachel 35lb
Andy 95lb
Gwar 95lb
Liz G 35lb
Sanchez 95lb
ABC 65lb
Nicole 55lb
Greg 115lb
Raquel 25lb
Helen 45lb
Sean 117lb
Laila 45lb
PM – Level 1
Melissa
Brian
Amber
Stormye
Jeannette
Duffy
Christian
Betsy
Cowboy 9
Jacob 10
Izzy 6
Araceli 6
Missy 10
M 9
Ice E 7
DJ 6
Anessa 8
Money 8
Kelsey 10
German 10
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