WOD 6/13

A. 14:00 EMOM
Min 1 – 2 Power Clean
Min 2 – 1-2 Strict HSPU (Deficit if able)
*Build each set, goal is to work to a heavy challenging weight but does not have to be a max

B. 8:00 AMRAP
6 Power Clean @ 135 / 85 / 55
20′ Overhead plate lunge (10’ out, 10’ back) @ 45 / 25 / 15
8 burpees with 10′ lateral shuffle (no jump required)
1:00 rest (last round of rest optional)
*total Rounds + Reps recorded

Scaling Guide:
– 3-5 Rounds, about 2:15 per round with the rest.


Optional ‘Cash Out’
:
4 Rounds
60s plank
15 American kb swings

**REMINDER**

Murph is coming up quick, but the deadline for T-Shirt orders is coming up quicker! Get those orders in by Wednesday, June 14th so we can get these bad boys printed and in on time.
https://www.eventbrite.com/e/murph-day-2017-crossfit-austin-tickets-34988051203
No automatic alt text available.

 

 

WOD 6/12

A. 14:00 EMOM
Min 1 – 2 Jerk @ 75-85%
Min 2 – 4/leg DB Split Squats

*Sets across for both exercises

B. “Isabell”
30 power snatches
@ 135 / 95 / 45lb hang muscle snatch
*Time recorded
*PreTest “Heavy”
*Time Cap 10:00

Scaling Guide
–  3-7 minutes
–  No Scale up  

Optional ‘Cash Out’:
4:00 Max Cal AB
Then..

3 Rounds
Ring Dips @ 10 / 6 / 6 ring push-ups
15 DLs @ Snatch weight

WOD 6/10

Quarter Murph
400 M Run
5 Rounds
5 Pull-ups
10 Push-ups
15 Squats
400 M

or

400 M Run
12 Rounds
2 Pull-ups
4 Push-ups
6 Squats
400 M Run
*If you plan on doing Murph as a team you split today’s work up with a teammate

Get those Murph Day shirt orders in by June 14!
MURPH DAY 2017
Image may contain: one or more people, people standing and text

WOD 6/9 – GYM CLOSING AT 7:30 AM

A. 16:00 EMOM
Min 1 – 1 Jerk @ 65-75%
Min 2 – 3/leg DB Split Squats
*Sets across for both exercises

B. “Fran“
For time, 21-15-9
Barbell thrusters @ 95 / 65 / 45
Kipping Pull-ups* (scale; Bands / Jump / Ring Rows)
*time recorded
*Compare to: November  17, 2016
*12:00 Cap

Scaling Guide: 3 – 8 minutes (12 minute cutoff)

***CFA is closing at 7:30 am for painting and maintenance – get it in early today folks!***

WOD 6/8 – Welcome Coach Forrest!

**NO OPEN GYM BETWEEN CLASSES TODAY**

A. For time.
Row 1500m / 1300m / 1000m
then

4 rounds of:
Handstand push-ups 10 / 6 / 6 Seated DB strict press
12 toes-to-bar
14 Russian KBS @ 32k / 24K / 16K
*time recorded
*30:00 Cap

Scaling Guide:
– 12 – 19 minutes, about 7 minutes for the row, and 2 min per round on the second part.
– Scale Up: 4/2” deficit HSPU and 40K/ /32K

Optional ‘Cash Out’:  
3 Rounds
15 GHD sit ups
15 wall ball

Come hang out with Coach Forrest on his first day at CFA this morning! 

June Programming Overview || Coach Wes Kimball

 

Goodness! Happy June people! May flew by and summer is upon us! I want to give everyone a quick update on programming for the next 30 days, and what to be looking out for. Before we start, remember we have a few basic themes you’ll see (and you’ve seen) with the programming:

  • Strength and skill focuses run on a 6 week calendar, and are coupled together to maximize the time we have in class.  The goal is to get consistent touches at light, medium, and heavy loads in each lift and skill to create a level of mastery we can’t achieve by putting these movements in the programming randomly and sporadically.

  • Skills focuses throughout the year are designed to build on top of one another and safeguard against injury. What this looks like in practice is a simple to complex movement progression, and single limb to double limb progressions in most cases. An example is: doing single arm ring rows and single arm presses to eventually progress into strict pull-ups and handstand push-ups.

  • The conditioning work we do progresses from longer work when the strength progression is in a lighter phase, and shorter more intense workouts when we’re lifting heavier in the progression. If you prefer one side of the coin more than the other just be patient it will show back up after a few weeks.

  • We also include conditioning “tests” every other week or so. These tests will be retested in the future.  I will keep folks apprised of when a test or retest is happening and whether it falls into the category of long, light, heavy, bodyweight, or team focused.

  • Finally there will be other elements including cashouts, skill warm-ups, and additional strength / skill work peppered in to round out the program. However the above represents the core work that will keep folks moving forward over the long term (2+ years).

 

Strength & Skill Focus for May

Today was actually the culmination of our Power Snatch cycle and I’m excited to see the Power Snatch PRs go up on the board! The rest of the month will be focused on Jerks and Split Squats until we do our overlap again with a pretest for the “Front Box Squat” tentatively scheduled for Wednesday, June 21st!  

One thing to keep in mind as we work through the Jerk / Split Squat cycle is not to blow off the split squats. I know they’re not always fun, and can be tedious. However they do a great job of building balanced leg strength that will really pay off on your other squatting lifts, as well as help keep you knees and back healthy. So again make sure you challenge yourself on the split squats!

Conditioning Test in June

Below is the tentative schedule for conditioning tests in June.  Some may shift by a day or two as the weeks get put together, but all of these test will be seen in June.

Heavy – “Isabell” Monday 6/12 (last tested 1/2/2017)  

Light – “Fight Gone Bad” Wednesday 6/14 (last tested 10/31/2016)

Bodyweight – “Baseline” Friday 6/23

Long – “ Murph” Saturday 7/1 (last tested as Team Saturday 5/27/2017)

We also will be doing some Murph specific buildup work in our Wednesday Cash outs as well as this Saturday and next (6/10 & 6/17) for those of you that need some extra running work to get prepared.  If pull-ups or push-ups are your nemesis with Murph schedule a hybrid session with your CFL so they can get you on a specific individual plan to improve one or both of those movements in preparation for our big event!

That’s it folks! Embrace the heat, and drink lots of water!

 

WOD 6/6

A. In 20:00 Find a 1RM Power Snatch

b. For time
21 power snatch @ 95 / 65 / 35
9 lateral burpees over bar
15 snatches (same)
15 lateral burpees over bar
9 snatches (same)
21 lateral burpees over bar
*Time recorded

Scaling Guide:
– 6 – 12 minutes.
– Scale Up: 135/85lb bar

Optional ‘Cash Out’:
2 rounds
15 wall ball
30 cal row

FRIDAY JUNE 23
Women’s WOD + WINE with Coach Gen
Men’s Mary Moore + Moontower with Coach Tim

Image result for wine workout

June Athlete of the Month – Kristy Marsillo!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our June Athlete of the Month is Kristy Marsillo! Kristy joined our family in December of 2014. She’s primarily a noon gal, but you see her bouncing around whenever her busy schedule allows! No matter what, she always makes time to come in and move.  Kristy has put in some serious work in her time here! She has made some clear goals for herself and taken the steps to make those happen. In addition to her group classes, Kristy meets with Coach Tim on a regular basis to work 1-on-1 on her specific goals. Not only is Kristy a great example of how drive and determination can guide you, she’s also an amazing member of this community. She makes a point of welcoming new faces and making sure everyone knows they’re a part of the family. We’ve enjoyed Kristy’s positive attitude and watching her continuous growth and we’re excited to see her continue to progress for many more years! We won’t see Kristy in the gym for a bit, but we’ll be watching her social media for pics of her amazing trip to Peru as she heads out to hike Machu Picchu! Kristy, we are proud to have you as our June Athlete of the Month and as an awesome part of this community. Thanks for your infectious smile and all your hard work! Congratulations!  

 

State your Name and/or Nickname please:
Kristy Marsillo

Words to live by?
It is only with the heart that one can see rightly; what is essential is invisible to the eye. –Antoine de Saint-Exupery, The Little Prince

What is your fitness background?
I danced starting at age 5 through high school and played softball.  I always had some kind of exercising routine.  I did a rookie triathalon and started with a trainer about 7yrs ago.

How long have you been CrossFitting?
Maybe 3 years, I started learning the moves while working with a trainer and then transitioned to a crossfit gym a little under 3 years ago.

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
It was definitely intimidating.  I had at least learned some of the moves through my previous trainer, but the gymnastics component I had never been exposed to.  I realized how much I needed to learn and how important form was and how weak I was in many areas.  I realized that there was a ton of work involved in mastering all of the moves.

What’s your favorite part of CrossFit Austin?
My favorite part of Crossfit is definitely the people.  The camaraderie is amazing.  The workouts can be so tough and when you have other people struggling and cheering you along it really makes you realize why you are there.

Current Training Goals/PRs?
I currently have 3.  I really want to get double unders…man those are frustrating.  I want to be able to do a full work out with KIP pullups and maybe a few handstand pushups:)

What advice do you have for folks just starting out in CrossFit?
There are so many moves to learn.  You can’t go in at the top.  We all started somewhere.  Start slow..get your form.  The rest comes in time.

What is your cheat meal go to?
I eat pretty healthy most of the time but I love French Fries (esp Sweet Potato fries) and good wine has always been my vice.

How do you use your fitness outside of the gym?
I do a lot of traveling, and being able to hike/run/climb definitely has helped!

Tell us about a moment you felt most proud of yourself during a workout.
When I finally strung together a bunch of kipping pullups during a WOD.  Also, during the Open in 2015 there was a clean and jerk ladder and I lifted 11 times a weight I didn’t even know I could lift!


If you could create a WOD and name it for yourself, what would it be?
GSD (get shit done)

5 rounds:
400m Run
10 Box jumps
10 hang cleans
10 DL
400m run
and a celebratory drink after!

What are your hobbies, interests and/or talents outside of CrossFit?

I love to travel, I have been all over the world and still have so many places I want to go.  Some of my favorite places include Africa, New Zealand, Italy and Argentina.  I am headed to Peru to hike Machu Picchu in just s few days.  I love hiking and exploring with my dog Guinness, who is always up for an adventure.  Animals are so important to me, I spend as much time as I can with them.  I take a hip hop spin class once a week that I love.  I am also a foodie and wine lover and enjoy eating and hanging out at the newest and trendiest restaurants. I also cherish so many good friends and love the time we spend together laughing and hanging out.

Tell us something we don’t know about you…
I love to read books and I collect Christmas ornaments from every country/place I travel to. 

Longhorns or Aggies?
Neither..I am a Kentucky Wildcats fan all the way!

Leave the fine folks of CrossFit Austin with some parting words…
You can always learn something new and interesting from the people surrounding you.  Watch and listen.  You can find so many amazing things from your peers…also you may make some really cool friends.

WOD 6/5

A. Skill Practice Warm Up: Spend 10 minutes working on 3-4 sets of strict toes to bar progressions.

B. 5 rounds
12 back squats @ 135 / 85 / 55
8 chest- to-bar pull-ups (Scale: band assisted)
12 DB hang power snatch @ 45/30/20 (total)
12 “Bootlegger Burpees – burpee + 20 foot shuttle run, must face your lane (no laying down sideways)
1:00 rest
*time recorded

Scaling Guide:
– 20 – 30 min, about 5 min per round including the rest.
– Scale Up: 155/105 lb bar, 5/4 bar muscle ups instead of c2b, 53/35lb kb hang power snatch

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