October 2011

Level Two
WOD
A. Press x2x5 Rest 3:00 work to heavy but not Max 2
B1. Squat x10x3 @ 65-70% rest :90
B2. Weighted Strict Chin-up x4-6×3 Rest :90
C. DL x3x3 @ 80% Rest 2:00

Level One (Day 2)
Skill
Strict Chin-Ups

WOD
300m Run
10 Step-ups/leg
20 AbMat Sit-ups (hands above head)
200m Run 
10  Step-ups/leg
20 AbMat Sit-ups (hands above head)
100m Run
10 Step-ups/leg
20 AbMat Sit-ups (hands above head)
*Time recorded

All things squat!
*Post thoughts to comments

I invent nothing, I rediscover. –Auguste Rodin

Announcements:
– Starting this week, Caitlyn wants to take your picture so we can see each of your smiling faces in our system. So, the next time you’re in the gym, stop by her desk and say “cheese” or bring her a picture!
– – – – Attention Level 1 Athletes: We’ve added a new 6:00am Wednesday Level 1 Class for those of you early birds that like to crank it out morning-style. You can sign up for this class the same way you do other classes.
– – – Team Traverse Parkour has started teaching 11:30am Saturday Parkour Classes at CFA! To learn more about classes and sign up, click here.

Congrats to our Level 1 Graduates now rocking it in Level 2!

Level Two
Skill
Hip Snatch Waveload 5-3-5-3-5-3
*Rest :90 btwn sets
*Increase each rep range

then….

WOD
5 Rounds:
5 Power Cleans
5 Barbell Lunges/leg
400 M Run
*M: 115 W: 85

Level One (Day 1)
Skill
Squats
Push-ups
Body positioning holds

WOD
5-Minute AMRAP:
100M run
5 Push-ups
100M run
5 squats
*Record rounds

An effort made for the happiness of others lifts above ourselves. -Lydia M. Child

The Law of Diminishing Returns
*Post thoughts to comments

Announcements:
– Starting this week, Caitlyn wants to take your picture so we can see each of your smiling faces in our system. So, the next time you’re in the gym, stop by her desk and say “cheese”!

Upcoming Activities:
– This Thursday (10.27.11) will be CFA Happy Hour at 7:00pm at Little Woodrows in Southpark Meadows. It’s STEAK night folks!!
– – LADIES NIGHT is back!! Tuesday (11.08.11) at 5:30pm at Opal Divines on South Congress, join the girls of CFA for Happy Hour and good conversion!  Meet some of the new faces at CrossFit Austin and catch up with the ones you know!
– – – Team Traverse Parkour has started teaching 11:30am Saturday Parkour Classes at CFA! To learn more about classes and sign up, click here.
– – – – Attention Level 1 Athletes: We’ve added a new 6:00am Wednesday Level 1 Class for those of you early birds that like to crank it out morning-style. You can sign up for this class the same way you do other classes

All Levels
Team WOD
20 Cal Row
30 KB Swing
40 Burpees
50 MB Sit-ups
60 Wall Balls
400 M Run

*Everyone completes movements in order, each teammate can’t pass the person in front of them.

Announcements:
– Fall Fit Fest & Fundraiser raised approximately $1500.00 for the American Red Cross of Central Texas. We couldn’t have done it without each of you, so thank you for your support!
– – Congratulations to our Coach Tristy Stephens and Danny Gomez on their recent engagement – we’re so glad we got to share the moment!

Upcoming Activities:
– Thursday (10.28.11) will be CFA Happy Hour at 7:00pm at Little Woodrows in Southpark Meadows. It’s STEAK night folks!!
– – LADIES NIGHT is back!! Tuesday (11.08.11) at 5:30pm at Opal Divines on South Congress, join the girls of CFA for Happy Hour and good conversion!  Meet some of the new faces at CrossFit Austin and catch up with the ones you know!
– – – We’re excited that Team Traverse Parkour will begin teaching 11:30am Saturday Parkour Classes at CFA, starting today! To learn more about classes and sign up, click here.
– – – – Attention Level 1 Athletes: We’ve added a new 6:00am Wednesday Level 1 Class for those of you early birds that like to crank it out morning-style. You can sign up for this class the same way you do other classes

Team Traverse Parkour is starting classes at CFA!

All Levels
Skill
20 Minutes Power Jerk Progression

Team WOD
5 Rounds:
5 Power Jerks (Everyone)
10 Unbroken Partner or Strict Pull-up (1 Team Member at a Time)
30 Push-up (Split Between the team)
40 Flutterkicks (Everyone)

Are “barefoot” shoes really better?
*Post thoughts to comments 

You have to lead people gently toward what they already know is right. –Phil Crosby

Announcements:
– Fall Fit Fest & Fundraiser raised approximately $1500.00 for the American Red Cross of Central Texas. We couldn’t have done it without each of you, so thank you for your support!
– – Congratulations to our Coach Tristy Stephens and Danny Gomez on their recent engagement – we’re so glad we got to share the moment!

Upcoming Activities:
– Thursday (10.28.11) will be CFA Happy Hour at 7:00pm at Little Woodrows in Southpark Meadows. It’s STEAK night folks!!
– – LADIES NIGHT is back!! Tuesday (11.08.11) at 5:30pm at Opal Divines on South Congress, join the girls of CFA for Happy Hour and good conversion!  Meet some of the new faces at CrossFit Austin and catch up with the ones you know!
– – – We’re excited that Team Traverse Parkour will begin teaching 11:30am Saturday Parkour Classes at CFA tomorrow! To learn more about classes and sign up, click here.
– – – – Attention Level 1 Athletes: We’ve added a new 6:00am Wednesday Level 1 Class for those of you early birds that like to crank it out morning-style. You can sign up for this class the same way you do other classes

Fall Fit Fest brought new and familiar faces together for a common WOD!
We’re glad y’all got your sweat on with Coach Walker!

Level Two
Skill
15 Minutes Double Under Progression

WOD
A1. DB Single DL+Reverse Lunges x5/leg x5 rest :45
A2. Heavy Russian KB Swings x5x5 rest :45
A3. Jump Rope of Choice x20x5 rest :45
B1. Box Jumps w/ DBs on 24”, 20” x6x4 rest :90
B2. Banded Goblet Squats @ 33X1 x8x4 rest :90
*Post notes to comments

Level One (Day 12)
Skill
KB Swings
HSPU

WOD
A. Hip/Hang Snatch x2x3 rest :90
B. Clean x1x3 Rest 2:00
C. DL 3×3 rest 2:00
D. Back Squat x5x3 rest 2:00

If you want to be found stand where the seeker seeks. -Sidney Lanier

Increase persistence
*post thoughts to comments

Announcements:
– Thanks SO MUCH to everyone for making Saturday’s Fall Fit Fest & Fundraiser such a success! To all of you that donated/volunteered/participated/supported, we couldn’t have asked for a better way to celebrate our new space! Thank you!
– – – Congratulations to our Coach Tristy Stephens and Danny Gomez on their recent engagement – we’re so glad we got to share the moment!

Upcoming Activities:
– We have a Happy Hour coming up on Thursday, Oct. 27th at 7:00pm at Little Woodrows in Southpark Meadows.  It’s STEAK night folks!!
– – LADIES NIGHT is back!! November 8th at 5:30pm at Opal Divines on South Congress, join the girls of CFA for Happy Hour and good conversion!  Meet some of the new faces at CrossFit Austin!
– – – We’re excited that Team Traverse Parkour will begin teaching 11:30am Saturday Parkour Classes at CFA! To learn more and sign up, click here.
– – – – Attention Level 1 Athletes: We’ve added a new 6:00am Wednesday Level 1 Class for those of you early birds that like to crank it out morning-style. You can sign up for this class the same way you do other classes.

AG took on Airrosti’s Grip Strength Challenge – and won!
Thanks to all of our Partners in Health for coming out and supporting the ARC!

Level 2
Skill 
10 Minute Free Standing Handstand Progression

then…

3 Sets:
5 Wall Walk-ups
5 10′ Handstand Lateral Walks
Rest :60

WOD
15 Minutes:
400 M Run
10 Seated DB Presses
3 Turkish get-up/hand

Level 1 (Day 11)
Skill
Knee to Elbows/ Toes to Bar (TTB)
Handstand Holds
Box Jumps

WOD
10 Minute AMRAP:
5 Toes to Bar
5 Box Jumps (step down)
5 Push-ups
20 Single Jumps

Never give in and never give up. –Hubert H. Humphrey

Gym Class
*Post thoughts to comments

Announcements:
– Thanks SO MUCH to everyone for making Saturday’s Fall Fit Fest & Fundraiser such a success! To all of you that donated/volunteered/participated/supported, we couldn’t have asked for a better way to celebrate our new space! Thank you! Fundraising totals will be announced after an official count.
– – Great work at Barbells for Boobs, CFA participants Leigh, Stacey, Darlene, Can2, Liz, Chad & Jodi! Y’all rocked it for a great cause!
– – – Congratulations to our Coach Tristy Stephens and Danny Gomez on their recent engagement – we’re so glad we got to share the moment!

Upcoming Activities:
– We have a Happy Hour coming up on Thursday, Oct. 27th at 7:00pm at Little Woodrows in Southpark Meadows.  It’s STEAK night folks!!
— LADIES NIGHT is back!!  November 8th at 5:30pm at Opal Divines on South Congress, join the girls of CFA for Happy Hour and good conversion!  Meet some of the new faces at CrossFit Austin!
— We’re excited that Team Traverse Parkour will begin teaching 11:30am Saturday Parkour Classes at CFA! To learn more and sign up, click here.
—- Attention Level 1 Athletes: We’ve added a new 6:00am Wednesday Level 1 Class for those of you early birds that like to crank it out morning-style. You can sign up for this class the same way you do other classes.

Burpee Bank Bonanaza @ Fall Fit Fest.
Check out more pictures from the event on our Facebook Fan Page!

Level 2
Skill/Recovery Week

WOD
A1. Long Stroke Bulgarian Split Squats x6-8/legx3 Rest :90 
A2. Good Morning  x6-8×3 Rest :90 
B1. Barbell Lateral Lunges x5/leg x 3 rest :90 
B2. Heavy Single Leg Deadlifts x5/leg x3 rest :90 
C. AB Circuit :30 each: Front Plank, Side Plank, Reverse Crunch, Tic-tacs x3 rest :60

Level 1 (Day 11)
Skill
Knee to Elbows/ Toes to Bar (TTB)
Handstand Holds
Box Jumps

WOD
10 Minute AMRAP:
5 Toes to Bar
5 Box Jumps (step down)
5 Push-ups
20 Single Jumps

If we do not discipline ourselves the world will do it for us. -William Feather

Frequent Flyer Fitness
*Post thoughts to comments

Announcements:
– Thanks SO MUCH to everyone for making Saturday’s Fall Fit Fest & Fundraiser such a success! To all of you that donated/volunteered/participated/supported, we couldn’t have asked for a better way to celebrate our new space! Thank you! Fundraising totals will be announced after an official count.
– – Great work at Barbells for Boobs, CFA participants Leigh, Stacey, Darlene, Can2, Liz, Chad & Jodi! Y’all rocked it for a great cause!
– – – Congratulations to our Coach Tristy Stephens and Danny Gomez on their recent engagement – we’re so glad we got to share the moment!

Upcoming Activities:
– We have a Happy Hour coming up on Thursday, Oct. 27th at 7:00pm at Little Woodrows in Southpark Meadows.  It’s STEAK night folks!!
— LADIES NIGHT is back!!  November 8th at 5:30pm at Opal Divines on South Congress, join the girls of CFA for Happy Hour and good conversion!  Meet some of the new faces at CrossFit Austin!
— We’re excited that Team Traverse Parkour will begin teaching 11:30am Saturday Parkour Classes at CFA! To learn more and sign up, click here.
—- Attention Level 1 Athletes: We’ve added a new 6:00am Wednesday Level 1 Class for those of you early birds that like to crank it out morning-style. You can sign up for this class the same way you do other classes.

Level 2
Skill/Recovery Week

Skill
20 Minutes Kip Pull-up Progression & Practice

WOD
10 Minutes:
300 M Run (Recovery Pace)
5 Ring Rows
5 Hollow Rocks
*No score recorded

Level 1 (Day 10)

Skill
Jerk progression

WOD
3 x 500m Row
Rest 5:00
*Jerk skill practice during rest

Love is friendship set on fire. -Jeremy Taylor

Managing the day
*Post thoughts to comment

Announcements:
– Thanks SO MUCH to everyone for making Saturday’s Fall Fit Fest & Fundraiser such a success! To all of you that donated/volunteered/participated/supported, we couldn’t have asked for a better way to celebrate our new space! Thank you! Fundraising totals will be announced after an official count.
– – Great work at Barbells for Boobs, CFA participants Leigh, Stacey, Darlene, Can2, Liz, Chad & Jodi! Y’all rocked it for a great cause!
– – – Congratulations to our Coach Tristy Stephens and Danny Gomez on their recent engagement – we’re so glad we got to share the moment!
– – – – We’re excited that Team Traverse Parkour will begin teaching 11:30am Saturday Parkour Classes at CFA! To learn more and sign up, click here.

Barbells for Boobs 2011!

Free WOD – All Levels

8 Minutes AMRAP:
100 M Run
5 Burpees
100 M run
10 Squats
100 M Run
15 Flutter Kicks (R,L = 1)

Announcements:
– TODAY is our Fall Fit Fest & Fundraiser!! We hope you’ll come enjoy our new facility and, while you’re at it, help out the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found on facebook or on our website. Hope to see you there!
– – Good luck to all of our participants at Barbells for Boobs today! It’s a great cause and we know each one of you will do a bodacious job!

Danny’s “pumped” about tomorrow! Are you??

All Levels
A1. Barbell Front Rack Reverse Lunges x3/legx5 rest :90
A2. RDLs x6x5 @ Rest :90
*Same weight on Reverse lunges and RDLs

then…

4 Rounds:
5 Strict Chin-ups
5 Step-ups/leg
5 Strict Toes to Bar
200 M Run
*Total time recorded

There are no facts, only interpretations. -Friedrich Nietzsche

How to brag
*Post thoughts to comments

Announcements:
– Our Fall Fit Fest & Fundraiser is TOMORROW!! In addition to celebrating our new space, this event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found onfacebook or on our website. Hope to see you there!
– – Sunday Yoga w/ Colleen has been cancelled for the next few months. Classes will resume when Colleen is able to return post-Baby Legge.

Go, MegO, Go!