Apr 22 2014

WOD 4/23

Performance & Foundations
A. Hip Power Snatch x4x4 by feel Rest 2:00
B. Snatch DL x1x6 90%+ Rest 2:00
C. Front Squat x2x6 @ 80-85%
D1. Half Moons x5/side x3
D2. Scap Push-ups x5x3

“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face… we must do that which we think we cannot.” -Eleanor Roosevelt

Apr 21 2014

WOD 4/22

Performance & Foundations
Rowing Ladder
500 M – 400 M – 300 M – 200 M – 100 M
*Each athlete will row each distance one athlete works at a time
*Total time recorded

then immediately begin…

Two Person Teams
100 Sprawls
80 Box Jump w/ Step Down 24/20
60 DB Snatches 35/20
*One person works at a time Work can be split in any fashion

“It is amazing what you can accomplish if you do not care who gets the credit.” -Harry S. Truman

Apr 21 2014

Welcome Back Coach Walker!

CFA is very excited to welcome Coach Walker Fenz back to the team! Walker was one of CrossFit Austin’s OG coaches. Walker has an extensive background in Gymnastics and began CrossFitting in 2009. Look forward to seeing more of her in the gym. In the meantime, we’ll leave you with some words from Walker during her days as “Athlete of the Month” 2009:

“The Crossfit mindset:”
1. I will promise to do my best. My best will vary from day to day, hour to hour, minute to minute. But in that minute, I will do the very best I can.
2. If I can run, I run. If I can walk, I walk. If I must crawl, I crawl. And when I make it, I will rest. And live to fight another day.
3. I fear no man, but I fear my workout. If I don’t fear my workout, it isn’t hard enough.
4. I may puke. I may cry. But I will not quit. Ever.

 walkerpullup aomwalkerIMG_0466walkersquat

 

Apr 20 2014

WOD 4/21

Performance & Foundations

A.Build to a heavy Clean to Thruster in 15:00

B.  3 Rounds AFAP
15 Thrusters @ 95/65
15 Pull-ups
Rest 2:00
*Each Round Time is recorded

“To give anything less than your best, is to sacrifice the gift.” -Steve Prefontaine

 

Foundations & Performance  - AM R1 R2 R3
Victor 1:18 1:16 1:13
Adrian 1:31 1:55 2:12
Matt 0:58 1:00 1:38 rx
Kim 1:06 1:02 1:03
Ken 1:22 1:58 2:20
Vy 1:03 1:00 1:02
Lee 1:02 1:14 1:46 rx
Ivan 0:56 0:58 1:01 rx
Gage 1:02 1:00 1:03 rx
Melanie 1:20 1:24 1:27
Nicole 1:16 1:27 1:14
Allyson 1:33 1:47 1:36
Sissy 1:05 1:05 1:03
Sarah 1:03 1:11 1:21
Janet 1:18 1:21 1:30
Daniela 1:35 1:26 1:32
Beverly 1:18 1:20 1:19
Page 0:51 0:56 1:21 rx
Ballet 1:20 1:09 1:22
Humberto 1:11 1:15 1:10
Megan 1:23 1:17 1:24
Roland 1:20 1:42 2:10
Mr. T 0:56 0:57 1:26
Jose 1:23 1:27 1:38
Steve 0:52 1:01 1:31
Lisa 1:17 1:07 1:01
Boone 1:05 1:08 1:33 rx
AG 1:22 1:27 2:02
Mercy 1:21 1:14 1:43
Ray 1:11 1:08 1:21 rx
All Levels – Noon
Sydney 1:07 1:01 1:07
Mary 1:11 1:06
Jared 0:58 0:54 0:52 rx
Dixie 1:20 1:36 1:28
Brooks 1:00 0:59 1:02 rx
Foundations & Performance – PM
Brande 1:12 1:14 1:25
Ryan 1:22 1:49 2:20
Cassie 1:25 2:16 2:00
David 0:51 0:50 1:14 rx
Leah 1:23 1:32 1:59
Corin 1:39 1:39 1:41
Carrie 1:21 1:55 2:22
Rahul 1:45 1:55 2:08
MG 1:30 1:14 2:34
Mark 0:53 0:50 0:47 rx
Ian 1:02 1:04 1:42 rx
Jessica 1:03 0:59 1:02 rx
Amy 0:55 0:51 0:48
Brian 1:15 1:15 1:23
Melissa
Malia 1:12 1:16 1:02
Eric 1:00 1:12 1:12
Matt 1:08 1:22 1:35 rx
Sean 2:10 2:00 2:06
Joy 1:49 2:41 2:15
Walker 1:06 1:08 1:10
Steph 1:12 1:38 2:05
Adelle 1:33 1:26 1:45
Maddie 1:16 2:04 2:37 rx
Chris 1:45 1:46 1:50
Dustin 1:31 2:07 2:51
Michael 1:35 1:35 1:35
Apr 18 2014

WOD 4/19

All Levels
“Parking Lot Obstacle Course”
4 Rounds
100 M OVHD Walking Lunge
40 Burpees
100 M Med Ball Run
50 Wall Balls
60 KBS
*One person works at a time
*Two Person Teams
*Total time recorded

Saturday Skills Class with Coach Lindsey at 11:00!
>>Details HERE<<

 

 

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