CrossFit Austin | Group Fitness Classes, Personal Training, Olympic Lifting, BootCamp http://www.crossfitaustin.com South Austin's Favorite Spot for CrossFit Tue, 03 Apr 2012 08:00:45 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 WOD 4/3 http://www.crossfitaustin.com/2012/04/03/wod-43-3/?utm_source=rss&utm_medium=rss&utm_campaign=wod-43-3 http://www.crossfitaustin.com/2012/04/03/wod-43-3/#comments Tue, 03 Apr 2012 08:00:45 +0000 Caitlyn http://www.crossfitaustin.com/?p=20442 Level Two
A1. Press x5x5 @ 70% RPE 7 Rest 1:00
A2. Kip Pull-ups x3x5 (Hold 2 sec/ Push away) Rest 1:00

4 Rounds
5 DB Power Snatch/Arm (From the Ground) (45lb/25lb)
5 Burpees Toes to Bar
30 Double Unders

Cash out
Farmer Walks x100m x 3 (Heavy) Rest 2:00

Level One (Day 10)
Skill
Jerk

WOD
3×500 M Row
Rest 5:00
*Jerk skill practice during rest

“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” -Mark Twain

Sleep Will Make You A Better Athlete
*Post thoughts to comments

Announcements:

  • A new morning and evening bootcamp starts this week at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
  • Mark your calendars: CFA will have a “Risky Run” Pub Run on April 13th… More details coming soon!
Gary skiing in Salt Lake City, Utah . Thanks for sharing the great pic, Gary!
]]> http://www.crossfitaustin.com/2012/04/03/wod-43-3/feed/ 0 Welcome New Members! http://www.crossfitaustin.com/2012/04/02/welcome-new-members-3/?utm_source=rss&utm_medium=rss&utm_campaign=welcome-new-members-3 http://www.crossfitaustin.com/2012/04/02/welcome-new-members-3/#comments Mon, 02 Apr 2012 08:01:37 +0000 Caitlyn http://www.crossfitaustin.com/?p=20423 We had our own CFA March Madness this year with all the new members coming in! In case you haven’t had the chance to meet them yet, we wanted to take a moment to introduce the newest members in the Circle of Awesomeness…

Melissa Russell Natalie Carroll Alyson Kempton Rachel Mason Jeff Kolb
Tanya French EJ Rathburn Jennifer Sandoval Todd Decker Sam Foreman
Damon O’Gan JW Warr Parnell Springmeyer Anthony Ornelas Fran Lyon
Eric Rodriguez Melanie Figg Johanna Nevares Connor Naddef Dylan Jenson
Janet Harris Lee Seidlits Stormye Jackson Stephen Duffy Michelle Head
Jamey Whitlock Heather Murray Lauren Broussard Lindsey Waddell

Welcome, new members! We’re so happy to have you here!

*If you are a new member and haven’t had your picture taken, please talk to Caitlyn! 

]]> http://www.crossfitaustin.com/2012/04/02/welcome-new-members-3/feed/ 2 WOD 4/2 http://www.crossfitaustin.com/2012/04/02/wod-42-4/?utm_source=rss&utm_medium=rss&utm_campaign=wod-42-4 http://www.crossfitaustin.com/2012/04/02/wod-42-4/#comments Mon, 02 Apr 2012 08:00:39 +0000 Caitlyn http://www.crossfitaustin.com/?p=20431 Level Two (Max Out Monday!)
In 15 mins, find 3RM Hip Power Snatch
*Weight Recorded, No More than 2 misses allowed, ideally no misses

then…
3 Rounds
400m Run
15 Ring Rows
15 KB Swings American
*Post notes to comments

Level One (Day 9)
Skill
Snatches

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

You can’t do anything about the length of your life, but you can do something about its width and depth. - Shira Tehrani

Cooling down: The best ending to a great workout
*Post thoughts to comments

Announcements:

  • A new morning and evening bootcamp starts today at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
  • Congratulations to Mr. and Mrs. Wes Kimball!!! We’re so happy for the two of you!

AM – Level 1
Lindsey S
Andrew S
Jurkash S
Sandy S
Linda S
Wade S
AM – Level 2
Charlie 115lb 10:56
MegO 60lb 13:36
Mike 125lb 9:50
Mikey 135lb 12:06
Brandon 105lb 11:07
Michael 135lb 10:05
Ballet 95lb 9:28
Becky 40lb 12:12
Reis 135lb 10:15
Colleen 60lb 10:15
Guthrie 115lb 11:07
Michele MOD
Vicki 70lb 10:36
Ray 125lb 10:47
Walker 83lb 10:42
12P – Level 2
Can2 135lb 11:02
Jesse 105lb 11:20
Blake 150lb 10:23
Cat 73lb 11:44
Parnell 125lb 10:08
Wood 125lb 10:16
Lance S
PM – Level 2
Chaz S
Angela 60lb 11:52
G 65lb 10:50
Randy 125lb 10:53
Tasha 60lb 9:51
Nic 145lb 8:02
Ed 105lb 12:28
Mer 45lb 11:04
Tristy 100lb 10:39
Dan 105lb 10:05
]]> http://www.crossfitaustin.com/2012/04/02/wod-42-4/feed/ 1 WOD 3/31 http://www.crossfitaustin.com/2012/03/31/wod-331-4/?utm_source=rss&utm_medium=rss&utm_campaign=wod-331-4 http://www.crossfitaustin.com/2012/03/31/wod-331-4/#comments Sat, 31 Mar 2012 08:00:53 +0000 Caitlyn http://www.crossfitaustin.com/?p=20416 All Levels
“Wedding Day Relay”

Event 1: Team Grace
60 Ground to Overhead
M: 135 lb W: 95 lb
*Total Time Recorded
*Two Person teams

then….
Event 2:
4×300 M MedBall Relay
*Each Teammate runs 2 300s w/ Medballs alternating
*14 lb, 20 lb

*Final Score = Lowest combined Time

Announcements:

  •  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
  • Congratulations to Coach Wes and his bride-to-be, Jamie, on their wedding tonight! We’re so happy for the two of you!
Leah, LaRosa, Josie, and Chapel know that push-ups are always in style!
]]> http://www.crossfitaustin.com/2012/03/31/wod-331-4/feed/ 2 WOD 3/30 http://www.crossfitaustin.com/2012/03/30/wod-330-4/?utm_source=rss&utm_medium=rss&utm_campaign=wod-330-4 http://www.crossfitaustin.com/2012/03/30/wod-330-4/#comments Fri, 30 Mar 2012 08:00:15 +0000 Caitlyn http://www.crossfitaustin.com/?p=20401 All Levels
15 Minutes on the Minute
2 Strict Pull-ups
3 Overhead Squats
*Post notes to comment

15 Minutes on the Minute
3 Burpees
3 Box Jumps
*Post notes to comments

1 Mile Time Trial
*Times recorded

Cash out:
10 Minutes of Foam Roll (Full Body)

Announcements:

  •  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
Eric Reis at the Capitol 10K last Sunday. Congrats, Eric – looking fierce!

AM – All Levels
Albert 7:23
Ivan 7:22
Doug 8:44
Brandon 7:56
Bubbles 10:42
Celi 10:59
Mego 12:52
Ballet 6:00
Rob 7:00
Tow 7:27
Chris 6:08
Michael 6:39
Guthrie 7:17
Linda 10:02
Walker 7:51
Ray 6:50
Jeff 7:23
Mer 9:09
Mad Dog DNF
Kiehl 7:00
Chapel DNF
Jenny 7:27
12P – All Levels
Blake 8:14
Sanchez 7:21
Elizabeth 8:56
JJ 6:52 (Row)
Parnell 7:06 (Row)
Heather 8:22
Crash 9:31
Amy 11:11
Ty 7:08
Laila 8:19 (Row)
Thurst 8:20
Janet 7:11
David Skill
Sting 9:53
Todd 10:21
Beth (Mod)
]]> http://www.crossfitaustin.com/2012/03/30/wod-330-4/feed/ 3 WOD 3/29 http://www.crossfitaustin.com/2012/03/29/wod-329-4/?utm_source=rss&utm_medium=rss&utm_campaign=wod-329-4 http://www.crossfitaustin.com/2012/03/29/wod-329-4/#comments Thu, 29 Mar 2012 08:49:07 +0000 tristy.stephens http://www.crossfitaustin.com/?p=20390 Level Two
A. Press 5-3-AMRAP Rest 3:00
B. Sumo DL x2x6 @ 75-85% Rest 3:00
C. Squat x10x3 (10 RM, 95%, 90%) Rest 3:00

Cash out:
2 Rounds
10 Y’s
10 Single Leg Glute Bridges/leg
10 Clams/leg

Level One (Day 8 )
Skill
Kipping Pull-up
Burpee
Thruster

WOD
5 Minute AMRAP
10 DB Thruster
5 Burpees
*Total completed rounds recorded

Tips for Success

“Men, like nails, lose their usefulness when they lose direction and begin to bend.” - Walter Savage Landor

AM – Level 1
Natalie 5
Jennifer 4
Guthrie 4
Sandy 5
Zach 4
Cam 5
AM – Level 2
MegO S
Doug S
Charlie S
Jesse S
Jonathan S
Janice S
Ivan S
Becky S
Sparker S
Beast S
JV S
Brandon S
Albert S
Cindy S
MGJ S
Sarah S
Michael S
Ballet S
Fro S
Mrs Fro S
9am S
Schittone S
Ray S
Dusty S
Hector S
Boling S
AM – Ladies’
Emily S
Meg S
LV S
12P – Level 1
Jamey 4
Dylan 3
Brock 5
Melissa 5
Anna 4
Lance 5
Angela 6
Taylor DNF
Tanya 5
JW 7
Jeff K 3
Jenny 6
PM – Level 2
Randy W 1:58 1:58
Sherman W 1:47 1:46
Gabriel W 1:55 1:49
Ronnie S
Danimal S
Chaz S
Gomez S
Mad Dog S
Tristy S
AG S
Veronica S
ABC S
Helen S
Parnell S
Andy S
Corey S
Raquel S
Adrian S
Greg S
Wood S
PM – Level 1
Eric 6
Stormye 5
Steven 6
Breman 4
Connor 5
MRT 4
Tony 2
Janet 3
Pam 4
Vanessa 4
Jo 4
Stefan 3
George 4
Denise 4
Liz 3
]]> http://www.crossfitaustin.com/2012/03/29/wod-329-4/feed/ 0 WOD 3/28 http://www.crossfitaustin.com/2012/03/28/wod-328-3/?utm_source=rss&utm_medium=rss&utm_campaign=wod-328-3 http://www.crossfitaustin.com/2012/03/28/wod-328-3/#comments Wed, 28 Mar 2012 08:53:16 +0000 tristy.stephens http://www.crossfitaustin.com/?p=20371 Level Two

3 Rounds for Quality
10 Kip Pull-ups (Ring Rows)
10 Dips (Push-ups)
10 OVHD Squats (Wall Squats)
10 Sit-ups
10 Supermans

then….

2 Rounds
500 M Row (Time Trial)
rest 10 Minute
*Time Recorded

Cash Out

:90 Hamstring Stretch on each Leg
2:00 Minute Hip Hinge Hold

Level One (Day 7)

Skill

Hip Clean
Press
Push Press

WOD

1 Mile Run Time Trial (15:00 Cap)

Nutrition and Depression

“In nature there are neither rewards or punishments — there are consequences.” – Robert G. Ingersoll

Announcements:

  •  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.

Level 1 – AM
Linda 11:07
Eileen 12:22
Level 2-AM
Bubbles 2:07
Albert 1:40
Mike 1:39
Celi 2:32
Elizabeth 1:59
Can2 1:37
Tow Matt 1:44
Ballet 1:43
Paul 2:07
Valyn 2:19
Hector 1:50
Adam 1:48
Jeff 1:49
Christina 2:06
 NOON
 Blake  1:49
 Parnell  1:41
 Heather  2:09
 Thurst  1:59
 Laila  2:11
 Stephen  1:39
]]> http://www.crossfitaustin.com/2012/03/28/wod-328-3/feed/ 1 WOD 3/27 http://www.crossfitaustin.com/2012/03/27/wod-327-3/?utm_source=rss&utm_medium=rss&utm_campaign=wod-327-3 http://www.crossfitaustin.com/2012/03/27/wod-327-3/#comments Tue, 27 Mar 2012 08:00:47 +0000 tristy.stephens http://www.crossfitaustin.com/?p=20345 Level Two

3 Rounds
5/ leg Front Rack Reverse Lunges
Rest 2:00
*Post notes to comments

then…

5 Rounds
15 Wall Balls (20 lb, 14 lb)
15 Russian Swings (24K, 16K)
200 M run
*Time recorded

Cash Out:
2 Rounds
5 Partner GH Raises
:60 Shin On Wall Stretch
*No Rest

Level One (Day 7)

Skill

Hip Clean
Press
Push Press

WOD

1 Mile Run Time Trial (15:00 Cap)

People of mediocre ability sometimes achieve outstanding success because they don’t know when to quit.  Most men succeed because they are determined to. - George Allen

Exercise Myths Debunked
*Post thoughts to comments 

Announcements:

  •  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.

AM Results
Steven 13:06 Rx+32K
Janice  13:17 (10 lb)
Jables  13:30 Rx
Sparker  13:37 (12K)
JV  13:55 (10 lb)
Bubbles  14:41(10 lb, 12K)
Beast  14:55 Rx
Doug  15:27 Rx
Shug  15:37 (10 lb)
Brandon  15:54 Rx
JBlack  15:59 Rx
9 AM  16:28 Rx
Michael  11:13 Rx
Chris  11:56 (14 lb)
Becky  12:52 (10 lb, 12K)
Can2  13:11 Rx + 32K
Valyn  13:12 (10 lb, 12K)
Tow Matt  13:20 Rx
Fro  13:40 Rx +32K
Schittone  13:41 (14 lb, 16K)
Kirk  13:54 Rx+32K
Mrs. Fro  14:15 (10lb, 12K)
Jackie  13:00 Rx
Christina  13:09 Rx
Colleen 11:47 Rx
Ray 12:26 Rx
Level 1- AM & Noon
Jen 8:19
Guthrie 6:52
Sandy 14:33
Cam 8:14
Brock 6:58
Parnell 7:57
Tanya 9:22
JW 9:32 (Row)
Stefan 8:58
Taylor 9:11
Eric 9:34
Melissa 8:35
Ladies 9 AM
LV 14:45 (10 lb)
Megan 13:48 (10 lb, 12K)
Chapel 18:06 Rx
Mer 10:00 (MOD)
Jenny 14:27 (10 lb)
Dusty 14:52 (6 lb, 12K)
Elizabeth 14:02 (10 lb, 12K)
Emily 18:10 (6 lb, 12K)
Josie 14:49 (MOD)
PM Results
Marissa 11:25 Rx
Clapper 14:59 (14lb, 20k)
Ed 16:19 (12k)
Cat 14:08 Rx
Desiree 14:56 Rx
Ronnie 17:55 (6lb, 12k)
Crash 15:05 Rx
Danimal 13:46 Rx
Leah 14:31 (10lb, 12k)
Danny 12:27 Rx
Nic 10:56 Rx
Shemo 13:12 Rx
Ryan 12:16 Rx
Mad Dog 13:30 (6lb)
LaRosa 13:21 (10lb, 12k)
Kaz 13:47 Rx
Randy 13:42 (14lb, 20k)
ABC 14:51 (14lb, 16k)
Nicole 11:39 (10lb, 12k)
Greg 11:17 Rx
Andy 12:35 Rx
Sanchez 12:25 Rx
Wood 14:50 Rx +70lb
Angela 12:13 (10lb, 12k)
Corey 14:28 Rx
Chrissy 14:13 (10lb, 16k)
]]> http://www.crossfitaustin.com/2012/03/27/wod-327-3/feed/ 3 WOD 3/26 http://www.crossfitaustin.com/2012/03/26/wod-326-3/?utm_source=rss&utm_medium=rss&utm_campaign=wod-326-3 http://www.crossfitaustin.com/2012/03/26/wod-326-3/#comments Mon, 26 Mar 2012 08:00:06 +0000 Caitlyn http://www.crossfitaustin.com/?p=20305 Level Two

Clean and Jerk x2x5 @ 80-90%, RPE 9 Rest 4:00
*3-5 Reps of Unbroken Kip CTB Pull-ups during rest
*Weight Recorded

then….

10 Minute AMRAP
5 Dips
5 Push-ups
5 Burpees
100 M Run

Cash Out:
2 Rounds
Standing Hip Hinged 2 Minute Drill

Level One (Day 6)
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45

FINAL CROSSFIT OPEN SCORES FOR CFA

“Discipline is remembering what you want.” - David Campbell

Strategies for Correcting Bad Posture (Part 4)
*Post thoughts to comments

Announcements:

  •  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.

Level 1-AM
Sandy S
 Guthrie S
 Todd S
 George S
 Vanessa S
 Eileen S
 Taylor S
 Damon S
Level 2-AM
J.V. 60lb, 4 3/4
Charlie S
Janice 70lb, 5
Mego 55lb, 4
Brandon 155lb, 4
Celi 45lb, 4 3/4
Sparker 80lb, 5
Haley 35lb, 5 3/4
Cindy 65lb, 3 3/4
Reis MOD
Sarah 55lb, 4 1/2
Colleen 95lb, 7
Kirk 155lb, 5
Schittone 145lb, 5
Michael 145lb, 5
Hector 65lb, 4 1/4
Walker 93lb, 6 1/4
Ty 95lb, 5 1/2
Christina 65lb, 5 3/4
Ray 145lb, 7
Level 2-Noon
Lane 135lb, 6
Parnell 230lb, 4
Blake 230lb, 6
Cat 95lb, 5
Lance 185lb, 4
Heather 60lb, 6
Mer 45lb, 6
Jeff 145lb, 6
Wood 170lb, 5
Level 2-PM
Kaz 135lb, 4 3/4
Nic 185lb, 7 1/4
Tasha 85lb, 6 1/4
Josie 55lb, 4 3/4
Jenna 65lb, 6 1/2
Leah 70lb, 5 1/4
Matthew 145lb, 4 3/4
Sanchez 155lb, 5
Greg 155lb, 6 3/4
Rocky 155lb, 4 3/4
Lucas 165lb, 5 3/4
Raquel 50lb, 5
Nicole 70lb, 7 1/2
Adrian 95lb, 5
Shug 75lb, 4 3/4
Cooey 115lb, 4
Corey 135lb, 6 1/4
Helen 45lb, 5 1/2
Elena 50lb, 7 1/4
Randy 95lb, 4
Desiree 95lb, 5
Angela 65lb, 6
Anita 90lb, 6 3/4
Bryan 125lb, 6
G 80lb, 6
Anthony Mc 125lb, 5
Beast 115lb, 5
Brittani 65lb, 6
Dan 140lb, 6
 Andy  135, 5
Level 1-PM
Storyme S
Brandon S
Tanya S
Eric S
E.J. S
Odindu S
Liz S
Linda S
Mr. T S
Tony S
Rachel S
Alyson S
Denise S
Fran S
Pam S
Johanna S
]]> http://www.crossfitaustin.com/2012/03/26/wod-326-3/feed/ 1 WOD 3/24 http://www.crossfitaustin.com/2012/03/24/wod-324-5/?utm_source=rss&utm_medium=rss&utm_campaign=wod-324-5 http://www.crossfitaustin.com/2012/03/24/wod-324-5/#comments Sat, 24 Mar 2012 08:00:25 +0000 Caitlyn http://www.crossfitaustin.com/?p=20298 All Levels
Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
*This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Announcements:

  • It’s the last week of the Open! Learn more here. Don’t forget to enter your score into the website for Wes to validate!
  • Coach Aaron’s 6-Week 5K Training Program starts this week! Learn more here.
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