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Level Two

“Cindy”
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Level One

“1/2 Chelsea”
15 Minutes on the Minute
5 Pull-ups
10 Push-ups
15 Squats

Announcements:
– Friends and Family WOD today!  If you want to bring your friends and family to try out CrossFit, sign them up here for the 11:00am WOD.
– Happy Hour is next Tuesday, July 26th at 7:00pm at Red’s Porch on South Lamar.

15 Rounds
200 M Run @80%
Alternate Each Round
5 Lunges/Leg
5 Russian Swings
:30 Side Plank Holds
*Keep Pace/Effort up on the runs, catch your breath on the exercises

Attitude is a little thing that makes a big difference. -Winston Churchill

Practice Makes Permanent
*Post thoughts to comments

Announcements:
– Friends and Family WOD this Saturday, July 23rd!  If you want to bring your friends and family to try out CrossFit, sign them up here for the 11:00am WOD.
– Happy Hour is next Tuesday, July 26th at 7:00pm at Red’s Porch on South Lamar.

Level Two

Warm-up/Skill Session
Double Under Progression
Rowing Review

WOD
7 Rounds
:40 Row for Meters @ 90-95% Effort
:20 Rest
:40 Double Unders or Jump Rope Practice
:20 Rest
:40 Hollow Hold or Rock
:20 Rest
*Avg. Meters Rowed Recorded

Level One

Skill
Hip Snatch Progression

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3
B2. RPU/Dips
C1. Step-ups x5x3
C2. Kip Pull-ups x4-6×3

The Strong Survive?
By Wes Kimball

Sometimes it amazes me the caliber of people we get to work with here at CrossFit Austin.  As most of you know our very own Olympic Weightlifting Coaches Chad and Jodi Vaughn won national championships this past weekend.  For Chad its his 6th title(not to mention being the number 2 rated Olympic Weightlifter in the entire country) and Jodi’s second. Additionally your very own Wednesday AM and Saturday Coach Blake Johnson took home gold in the Raw division of a national level Powerlifting meet this weekend, with 400+ Squats and a 500+ Deadlift.

What gives? Whats their secret?  Its really quite simple… a consistent dedication to their craft. For Chad and Jodi it means practicing the snatch and clean and jerk 5-10 times a week for the last 20 years, while simultaneously spending countless hours squatting, pressing, and pulling to build the strength. For Blake it meant taking 2 months to focus on the squat, deadlift, and bench press, along with a lifelong pursuit of strength.

Whats all this mean for you? Well its no surprise that the folks that routinely turn in the top times day to day are also the ones that sit atop our “Leaders in Strength” board.   Training to be strong gives you the most “bang for your buck” when it comes to be an athlete. Increased flexibility, speed, power, and coordination  are all by products of training to be stronger. If there’s one thing I can attribute my athletic success to, its walking in to dingy old weight room and picking up a barbell when I was 14 years old and never looking back. So starting tomorrow we will be posting a  strength workout for Mondays, Wednesdays, and Fridays/Saturdays that can be done in liu of the WOD .  Thursdays will be reserved for oly class, and I can’t recommend Chad’s Oly class enough. The man’s a 2 time Olympian for pete sake! Its time to get better folks!

Strong people are harder to kill than weak people, and more useful in general. Strong people are harder to kill than weak people, and more useful in general. – Rip

Announcements:
– Don’t forget to sign up for Chad’s Olympic Lifting Class TODAY at 3:00, 6:30 or 7:30pm!  Sign up here.
– Friends and Family WOD this Saturday, July 23rd!  If you want to bring your friends and family to try out CrossFit, sign them up here for the 11:00am WOD.
– Happy Hour is next Tuesday, July 26th at 7:00pm at Red’s Porch on South Lamar.

Level Two

Relative Upper Body Strength Test
Take 15 Minutes to find a max set of handstand push-ups or max seconds in a handstand hold
*reps or second recorded

then…

800 M Run
Handstand Push-ups @70%-75% of today’s max, pick one number don’t go to failure
10 Toes to Bar
400 M Runs
Handstand Push-ups @70%-75% of today’s max, pick one number don’t go to failure
10 Toes to Bar
300 M Runs
Handstand Push-ups @70%-75% of today’s max, pick one number don’t go to failure
10 Toes to Bar

*Scaling:
HSPU—->5 Pike Push-ups—->5 Standard Push-ups
10 TTB—->10 KTE—->20 V-ups
*Total Time recorded

Level One

Skill
Kipping Pull-up Progression
Burpee Progression

WOD
5 Minute AMRAP
10 DB Thrusters
5 Burpees

Learn to… be what you are, and learn to resign with a good grace all that you are not. -Henri Frederic Amiel

400,000 Hour Body
*Post thoughts to comments

Announcements:
– Don’t forget to sign up for Chad’s Olympic Lifting Class tomorrow at3:00, 6:30 or 7:30pm!  Sign up here.
– Friends and Family WOD this Saturday, July 23rd!  If you want to bring your friends and family to try out CrossFit, sign them up here for the 11:00am WOD.
– Happy Hour is next Tuesday, July 26th at 7:00pm at Red’s Porch on South Lamar.

Level Two

Strength, Flexibility, Speed, and Strength Endurance Test
“OPT 3”
In 60 Minute find:
3RM Front Squat

then…

2 RM Snatch 
(if you are not comfortable snatching, sub overhead squats and get into Chad’s class so you’ll be comfortable snatching)

then…

Max Rep Pull-ups
*1 attempt
*Weight in lbs for each, and total pull-ups recorded
*Convert to kilos and add everything up, then compare here: http://optimumperformancetraining.blogspot.com/2010/07/sat-july-31-2010.html

or

Make-up Day

Level One

Skill
Kipping Pull-up Progression
Burpee Progression

WOD
5 Minute AMRAP
10 DB Thrusters
5 Burpees

Discontent is the first step in the progress of a man or a nation. -Oscar Wilde

Simple Food
*Post thoughts to comments

Announcements:
– Friends and Family WOD this Saturday, July 23rd!  If you want to bring your friends and family to try out CrossFit, sign them up here for the 11:00am WOD.
– Happy Hour is next Tuesday, July 26th at 7:00pm at Red’s Porch on South Lamar.

Congrats to Jessica “G” Gloria and Ray Trujillo on their engagement!

Level Two:

Take 20 minutes to find a technical 1RM Jerk

then…

Alactic Endurance Test
5 Rounds
:20 of Burpees (jump and touch pull-up bar just above your reach)
2:40 Rest
*Total burpees recorded

Level One:

Skill
A. Hip Clean + Press x3x2 rest 1:00
B. Hip Clean + Push Press x2x2 rest 1:00
C. Hip Clean to Thruster x2x2 Rest 1:00

WOD
1 Mile Run Time Trial (15:00 cap)

There are no shortcuts in evolution -Louis D. Brandeis

10 Commandments of Recovery
*Post thoughts to comments

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Skill Practice
Snatch Review

Lactic Endurance Test
“Isabel Relay Race”
30 Snatches for time (135lbs, 95lbs)
2-4 people/team
*One person completes all 30 reps then the next teammate goes until all teammates have completed the workout.

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Skill Practice
Jerk Progressions

WOD
3 Rounds
400 M Run
5 Presses
5 Stationary Barbell Lunges/Leg
400 M Run
5 Handstand Push-ups
5 Walking Lunges
(M: 95lbs, W: 75lbs)
*Time Recorded

Vitality shows in not only the ability to persist but the ability to start over. -F. Scott Fitzgerald

When to eat?
*Post thoughts to comments

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Tune in at 1 PM Tomorrow to watch Coach Chad compete at the 2011 Weightlifting National Championships!

also… Good luck to Coach Blake this weekend at the South Texas Open Powerlifting meet

Level Two:

Skill Practice
Muscle-ups x2x5  rest 3:00
or
Muscle-up Progressions (rings to ribs, rings to hips + transition) x1+1+1×5 rest 3:00
*Post notes to comments

then

Strength Endurence
7 Rounds
5 DB Push Press (55lbs, 35lbs)
5 Kip Pull-ups
*Time recorded

Level One:

Skill Practice:
Frank Squats @32×3
Deadlift Progressions

WOD
A1. Lift off x5x3  rest 1:00
A2. Unweighted Step-ups x5/leg x3  rest 1:00
B1. Front Squats x3x3 @32×3  rest 1:00
B2. Chin-ups x1-3×3  rest 1:00
C1. Back Squats x5x3  rest 1:00
C2. Chin-ups x1-3×3  rest 1:00

All serious daring starts from within. -Eudora Welty

Building Awareness
*Post thoughts to comments

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Level Two:

Skill Practice
Clean Progressions

Lactic Power Test
4 Rounds
400 M
Rest 4:00-5:00
*During rest, complete:
1-2 Cleans @65-75%
3-5 Strict Toes to Bar

Level One:

Skill Practice
5 Rounds
Ring Static Hold :30 (Bottom, Top, Leaning)
3 Wall Balls

WOD
4 Rounds
3:00 on/ 1:00 off
10 Wall Balls
10 Tic Tacs
200 M Run
*Completed Rounds recorded

Life is a zoo in a jungle. -Peter De Vries

Move Greasy Fast
*Post thoughts to comments

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.