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Gymnastics WOD or One Arm DB Muscle Snatch 3×8/Side

5 Rounds
5 Split Squats
:30 Rest
3-5 Dips/Ring Push-ups/Push-ups
1:00 Rest
*Post weights and notes to comments

then…

5 Rounds
:30 Rowing (For Meters)
:30 off
:30 Strict Knees to Elbows
:30 off
:30 KB/DB Snatches (24K/55lbs, 16K/35lbs)
:30 off
*Total Meters Only Recorded

Genius is the ability to renew one’s emotions in daily experience. -Paul Cezanne

Go to Sleep
*Post thoughts to comments

Announcements:
-Next Monday, 3/28 we will be holding a two free Weightlifting Classes w/ Jodi Vaughn 2004 Olympic alternate click here to sign up!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

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Gymnastics WOD or One Arm DB Muscle Snatch 3×8/Side

“Helen”
400 M run
21 Swings
12 Pull-ups
*time recorded

then…

3 Rounds”
Accumulate 1 Minute in a Handstand Hold
Rest 1:00
Accumulate seconds in a L-sit Hold (Minimum :10, :30, :60)
Rest 1:00
*Handstands focus on tight hollow body position
*Post notes to comments

Chance favors the prepared mind. -Louis Pasteur

Gary Taubes and Dr. OZ
*Post thoughts to comments

Announcements:
-Next Monday, 3/28 we will be holding a two free Weightlifting Classes w/ Jodi Vaughn 2004 Olympic alternate click here to sign up!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Body Comp Retest start today through the end of the week!

Buy In/Cash Out
Gymnastics WOD or Side Planks 3 x :60/Side

“CrossFit Total”
1 RM Press
1 RM Back Squat
1 RM Deadlift
**You will have 20 minutes to find your one rep max in each of these movements.  We encourage everyone to get to the gym 10-20 minutes early to warm up, since class time will be limited.

Happiness depends more on the inward disposition of mind than on outward circumstances. -Benjamin Franklin

Recovery Methods
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Announcements:
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Entry Number 1 for the Best Push-ups Man Photo
(Extra credit for the mustache and cuteness combination)

Buy In/Cash Out
Gymnastics WOD or Side Planks 3 x :60/Side

“CrossFit Total”
1 RM Press
1 RM Back Squat
1 RM Deadlift
**You will have 20 minutes to find your one rep max in each of these movements.  We encourage everyone to get to the gym 10-20 minutes early to warm up, since class time will be limited.

or

3 Rounds
5 RDLs
1:00 Rest
5/leg Step-ups w/ DBs
1:00 Rest

then…

On the Minute for 20 Minutes
2 Kip Pull-ups
4 Push-ups
6 Russian KB Swings (24K, 16K)

Nobody can give you wiser advice than yourself. -Marcus Tullius Cicero

Cost of Healthy living
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Announcements
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Congrats to Cody the Mustache Champion!!

Mustache and Southern Do Contest today after the 10 AM Class, Be there!

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Supermans 3x 10 @ 1024
Band Tricep Pushdowns 3×10 @ 2020

Fight Gone Bad or Team Fight Gone Bad
*Team FGB is 2-3 people/ team  one person working at a time, team split “working” time however they see fit.

CC WOD
20 Minutes on the Minute
1-3 Pistols/Leg

then…

3 Rounds
5/3 Muscle-ups
15 Squat Snatches @ 75lbs/55lbs
25 Double Unders

Announcements
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Mustache and Southern Do Contest tomorrow after the 10 AM Class, Be there!

Buy in/Cash out
Supermans 3x 10 @ 1024
Band Tricep Pushdowns 3×10 @ 2020

“Fight Gone Bad” (Challengers only)
3 Rounds
1:00 Wall Balls (20lbs, 15lbs, 10ft. target)
1:00 Sumo Deadlift High-pull (55lbs, 75lbs)
1:00 Box Jumps (20″)
1:00 Push Press (75lbs, 55lbs)
1:00 Row
1:00 Rest
In this workout, you move from each of the 5 stations after a minute. This is a 5 minute round from which a 1 minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is 1 point.

or

20 Minutes on the Minute
1-3 perfect Kip Pull-ups

then…

7 Rounds
3 Presses (95lbs, 65lbs)
1 Gasser

For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer. -Arnold Schwarzenegger

Avoiding Burnout
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Announcements
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Buy in/Cash out
Supermans 3x 10 @ 1024
Band Tricep Pushdowns 3×10 @ 2020

5 Rounds
10 Ring Push-ups or dips @2020
:30 Rest
300 M Run (maintain a pace that allows you to focus on POSE TECHNIQUE)
:30 Rest
10 DB Muscle Snatches/Arm @2022
:30 Rest
:30 L-Sit hold
:30 Rest
10 Single Arm OVHD Lunges/Leg
:30 Rest
*No times recorded-focus on perfect reps and post notes to comments

The art of being wise is knowing what to overlook.-William James

Electronics at Bedtime
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Announcements
– Sign up for the CrossFit Austin Sectional Team! Everyone can contribute we will be doing the sectional workouts every Wednesday during class and have make-up/redo workouts on Saturdays!
–Happy Hour aka Steak night at Little Woody’s, tonight at 7 PM!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Miranda joining the ladies of CFA for a quick push-up man!

Sign up for the CrossFit Austin Sectional Team! Everyone can contribute we will be doing the sectional workouts every Wednesday during class and have make-up/redo workouts on Saturdays!

Buy in/Cash out
Supermans 3x 10 @ 1024
Band Tricep Pushdowns 3×10 @ 2020

Maximal Strength and Power Test
Take 20:00 to find a 1RM Clean
*Weights recorded

then…

Anaerobic Endurance Test
“Fran”
21-15-9
Thrusters (95lbs, 65lbs)
Pull-ups
*Time Recorded
**Scaling Chart will be posted on the whiteboard

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. -Buddha

Carbs or Cocaine?
*Post thoughts to comments

Announcements
– Happy Hour aka Steak night at Little Woody’s, Thursday night at 7 PM!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

2009 CrossFit Games Champion, Miko, and Walker bustin’ out a push-up man!

Buy in/Cash out
Supermans 3x 10 @ 1024
Band Tricep Pushdowns 3×10 @ 2020

Make-up/Skill Day
See board for workouts

Strength Workout
Pr: 3×5 @ 70%
Sq: 3×5 @ 65%
DL: 3×3 @ 60%
*1-3 Kip Muscle-ups or Chest to bar or belly to bar pull-ups b/t squat and deadlift sets

An important article, please share with your friends and family
*post thoughts to comments

Announcements
-Happy Hour aka Steak night at Little Woody’s, Thursday night at 7 PM!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Rob Orlando rockin the Push-up Man

Buy In/Cash Out
:30 Monster Walks

Maximal Power Test
Vertical Jump
3 Attempts

then…

Strength Endurance Test
5 Rounds
5 Deadlifts @ 70% of your 1RM (CFT here) 
Max Push-ups
Men: Handstand Push-ups, Women: Standard
Score=Total Push-ups

Announcements:
-CrossFit Austin is now offering a number of Nutrition Services.  Check them out!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.