Station 1
4 Rounds
1:00 Row for Calories @ 90% Effort
1:00 Active Rest (Practice overhead Squats)
Station 2
4 Rounds
1:00 Burpees @ 90% Effort
1:00 Active Rest (Practice Clean Pull-unders)
Station 3
4 Rounds
1:00 Air Squats @ 90% Effort
1:00 Active Rest (Practice Kip Swing or kip pull-up variation)
Station 4
4 Rounds
1:00 of AbMat Sit-ups
1:00 Active Rest (Practice handstands)
*Total Reps recorded, choose a weight that allows for excellent technique during active rest/ practice times, finish all sets on one station before proceeding to the next.
Hold fast to your dreams, for without them life is a broken winged bird that cannot fly. -Langston Hughes
Announcements:
-Thursday’s Class Schedule: Morning classes will be at normal times and Evening classes will be at 3:30 and 4:30pm. Sign up for the 4:30 class regardless of which class you are participating in. -CFA Anniversary/Christmas Bonanza this Thursday December 16th, @ 7 PM!!! This AWESOME event will be held at Aaron Pratt’s house at the following address: 7400 Espina Drive Austin, TX 78739.Feel free to bring your favorite Paleo dessert. –Austin Gorilla RunJanuary 22ndsign up hereor grab a registration form at the gym!
-Some family nicknames: Bubba, Bubbs, Bumbles, Lizzie, Queen (Elizabeth)
Occupation?
-School getting my Master’s in Education…I hope to work with the youngsters, teaching physical education (they will be doing some crossfit for sure! They love inch worms and high knees, at least someone does….!)
-I have been subbing long term for a while..
-I will most likely have a Grad Asst. job next semester teaching college peeps
Words to live by?
-Eat (paleo), Pray (for strength during each workout), Love (CrossFit!!)…and Laugh
What is your fitness background?
-Pretty much all sports, except Stacey played softball and I didn’t so she is one up on me
How long have you been CrossFitting?
-Almost 2 years, wow!
What’s your favorite part of CrossFit Austin?
-The workouts are different, the awesome people, knowing there is someone that is probably dying as much as you…But the encouragement and always knowing you can improve
What are your training goals?
-To master muscle-ups once and for all. And to beat Stacey at least once..jk!
-In the far away future I hope to train and compete in a tri.
Favorite sport or activity?
I have played pretty much everything…Soccer was my best and longest run, I was on my High School Varsity Team as a Sophmore, and played competitive club for 6 years. I also swam competitively for 2 years, breaststroke and IM were my specialties. I played intramural soccer a while back in college, but haven’t played really since that. I enjoy running still, some…but really I haven’t had time to do much other than CrossFit, but what else would you really wanna do???!!
Recent adventure you’re planning?
Well there is a lot going on now through the holidays, so I am sure whatever it is, it will be fun fun fun!
Tell us something we don’t know about you?
Can not think of anything, so this is just one of many Betsy stories….
When I was a freshman in college I once fell asleep with a book on my lap studying(I’ve always been quite the student) and I woke up suddenly in a daze, looked at the clock, only to realize I had 5 minutes to get across campus to a math test. I threw on a change of clothes (off the ground) and ran out off the dorm room, out of the dorm, only to find it was pouring, but I kept up the pace and proceeded to fly (very ungraceful fall) down a half a flight of stairs leading from the dorm to the street, picked myself up, and kept running (and crying) Right before busting through the class door, I noticed some green goop on my arm…It suddenly occurred to me that I still had on a green mud face mask I had put on before passing out…
Longhorns or Aggies?
Texas State!! Go Bobcats, Eat em up cats! For sure Longhorns, though!
As one of the longest tenured members at CFA, whats your favorite part of the last two years?
Getting stronger, improving on workouts, meeting great people who have similar interests of staying fit and healthy, watching CFA grow and be successful, seeing others make strides in their ability and overall health, and (most importantly) feeling great!
Leave the fine folks of CrossFit Austin with some parting words?
I have enjoyed working out with everyone at CFA…thanks for being you!
CrossFitting has kept me motivated and allowed me to achieve goals, but also has helped me focus and has kept me thinking positive!
Movement is a medicine for creating change in a person’s physical, emotional, and mental states. ~Carol Welch
Announcements:
-CFA Anniversary/Christmas Bonanza this Thursday December 16th, @ 7 PM!!! This AWESOME event will be held at Aaron Pratt’s house at the following address: 7400 Espina Drive Austin, TX 78739.
–Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!
Buy In/Cash Out
2×10 Narrow Grip Overhead Squats 32×2
4 Rounds
3 Snatch Pull-unders
:30 Rest
5 3 Position Deadlifts
:30 Rest
3 Muscle-ups/Muscle-up Transition Work/Dip Work
1:00 Rest
*Post notes to comments
Then…
6 Rounds
4 Deadlifts (See chart)
12 Burpees
*Recorded
Many people think they want things, but they don’t really have the strength, the discipline. They are weak. I believe that you get what you want if you want it badly enough. -Sophia Loren
Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!!RSVP now so we can get a good head count for BBQ! If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please emailtristystep@gmail.comand let us know! TODAY is your last day to add a plus one.
Squat Program
Russian Step-ups 3×10/leg (Unweighted)
Bulgarian Split Squats 4×6/leg @ 30X0
People deserve to have strong muscles and bones and ligaments and tendons, etc. AND look good in their undies too! -Allyson Goble (from today’s article)
Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!!RSVPnow so we can get a good head count for BBQ! If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please emailtristystep@gmail.comand let us know! We will need to have an accurate count by December 10th, so please email before that date.
Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ! If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.com and let us know! We will need to have an accurate count by December 10th, so please email before that date.
Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ! If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.com and let us know! We will need to have an accurate count by December 10th, so please email before that date.
Good for new or current members! Give the gift of fitness. Say Merry Christmas, with the gift of health, fitness, knowledge, camaraderie, and most importantly… RESULTS!
We now offer gift certificates in the online store. Gift cards can be used towards anything we offer including OnRamp, Personal Training, Memberships, Apparel, etc.
Use limited time promotional code “GIVEFIT” for a 10% discount on gift card purchases.
Buy in/Cash Out
Narrow grip over head squat 2×10 @ 32X2
“Helen”
3 Rounds
400 M Run
21 Swings (24k, 16K)
12 Pull-ups
then…
Oly/Gymnastics Skill Work:
4 Rounds
5 Clean Pull-unders
Rest :30
:30 L-Sit Hold (Fraction as needed)
Rest :30
:30 Handstand Hold (Fraction as needed)
Rest 1:00
A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills, and uses these skills to accomplish his goals. -Larry Bird
Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!!RSVP now so we can get a good head count for BBQ! If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please emailtristystep@gmail.comand let us know! We will need to have an accurate count by December 10th, so please email before that date.
-Hello CFA Ladies!! It is that time again…time for Ladies’ night! Since last time was such as smashing success, we have decided to have a repeat performance! We will meet at Milanos Cafeat 7:30pm TONIGHT. See you all there!
Good for new or current members! Give the gift of fitness. Say Merry Christmas, with the gift of health, fitness, knowledge, camaraderie, and most importantly… RESULTS!