admin

Buy In/Cash Out
:30 Monster Walks

3 Sets
Split Squats x5/leg @30×0
1:00 Rest
DB Extensions x3-5 @30×0
1:00 Rest

then…

10 Minute AMRAP
20 Double Unders
20 Burpees
20 Wall Balls

then…

Powell Raises x10/arm @30×0
External Rotations x6-8/arm @30×0

It is better to offer no excuse than a bad one. -George Washington

Bands are good for more than just Monster Walks
*Post thoughts to comments

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.

Buy In/Cash Out
:30 Monster Walks

Anaerobic Power Test
5 Attempts
200 M Sprint
Rest 7:00 between attempts

Strength Endurance Test
3 Attempts
Max Kip Pull-ups
(tested during rest between attempts 1&2, 3&4, and after 5)

A creative man is motivated by the desire to achieve, not by the desire to beat others. -Ayn Rand

Setting Goals
*Post thoughts to comments

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.

On Ramp

Buy In/Cash Out
3x:30 Monster Walks

Anaerobic Lactic Power Test
3 Attempts in 1:00
30 Thrusters
Score=Heaviest Weight
Rest 7 Minutes between each attempt

The best way to predict the future is to invent it. -Alan Kay

To Fast or not to Fast
*Post thoughts to comments

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.

Side Bends with a Smile:)

Buy In/Cash Out
:30 Monster Walks

Make-up/Skill Day
See the board

Strength WOD
Press:  3-2-1 @ 20×0
Squat: 6×2 @30×0 (comfortable 2 RM, don’t take to failure)
Deadlift Clusters: 
1.1.1.1 @75%, rest :30 b/t
1.1.1.1@ 80-85%, rest :75 b/t
1.1.1.1 @90%, rest :90 b/t
*Attempt 1-3 handstand push-ups or standard push-ups in between reps

PM CC WOD
5 Rounds
200 M Sprint
6 Power Snatches @ 115 lbs,  85 lbs  
8 Ring Dips

Perseverance is more prevailing than violence; and many things which cannot be overcome when they are together, yield themselves up when taken little by little.– Plutarch

Gary Taubes
*Post thoughts to comments

Announcements:
-CrossFit Austin is now offering a number of Nutrition Services.  Check them out!
-CFA Ladies’ night will be TONIGHT at 7:00pm at Little Woodrows in Southpark Meadows.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Buy In/Cash Out
3 Rounds
:30 of  Monster walks

5 Sets
1+2 Power Clean + Clean Pull-under
:30 Rest
AMRAP (-3) Kipping Pull-ups
*Scale to a difficulty that allows no more than 10 pers set
*Folks without a single kipping pull-up scale to lightest band possible, and finish with 2 negatives @50×5
2:00 Rest

then…

5 Rounds
:30 Max Push-ups
15 Unbroken Box Jumps
:30 Max Abmat Sit-ups
10 OVHD Walking Lunges (total)
:30 Rest

If you can dream it, you can do it. -Walt Disney

Gorillas in Captivity
*Post thoughts to comments

Announcements:
-CrossFit Austin is now offering a number of Nutrition Services.  Check them out!
-CFA Ladies’ night will be Tuesday, March 1st at 7:00pm at Little Woodrows in Southpark Meadows.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

CrossFit scaling at it’s finest!

Buy In/Cash Out
3×8 DB Extensions
3×8 Side Bends (One DB)

5 Rounds
400 M Run
15 Overhead Squats (95lbs, 65lbs)
30 KB Swings (24K, 16K)
*2-3 Person teams
*One bar and KB per team
*Everyone runs together, reps are split up amongst the teammates
*40 Minute Cap
*Score=Fastest Time

Announcements:
-CrossFit Austin is now offering a number of Nutrition Services.  Check them out!
-IT’S TIME FOR SPRING CLEANING AT CFA!  Take your jackets, gloves, water bottles, shirts, pants, shorts, sunglasses, etc. home, or they will be donated to Goodwill.  We will be making donations on February 27th, so you have until the 26th to take it all home.  Jump ropes can stay at the gym, but they need to go on the jump rope rack (if you don’t want your rope mixed with the masses, please take it home.)
-CFA Ladies’ night will be Tuesday, March 1st at 7:30pm at Little Woodrows in Southpark Meadows.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar.  Here is more information.

Congrats to Coach Rob and his lovely wife, Elisha!  They welcomed a healthy 6lb 9oz baby girl, Mattingly “Mattie” Wykoff, yesterday.

Buy In/Cash Out
3×8 DB Extensions
3×8 Side Bends (One DB)

5 Rounds
5 Floor Presses @30×0
:30 Rest
5 Good Mornings @4040
:30 Rest
5 Seated DB Presses @20×0
:90 Rest
*Post notes to comments

then…

3 Rounds
10 Deadlifts @45-55% of your 1 RM
20 Burpees
*Weights and time recorded

There is nothing so stable as change. -Bob Dylan

Step 3
*Post thoughts to comments

Announcements:
-CrossFit Austin is now offering a number of Nutrition Services.  Check them out!
-IT’S TIME FOR SPRING CLEANING AT CFA!  Take your jackets, gloves, water bottles, shirts, pants, shorts, sunglasses, etc. home, or they will be donated to Goodwill.  We will be making donations on February 27th, so you have until the 26th to take it all home.  Jump ropes can stay at the gym, but they need to go on the jump rope rack (if you don’t want your rope mixed with the masses, please take it home.)
-CFA Ladies’ night will be Tuesday, March 1st at 7:30pm at Little Woodrows in Southpark Meadows.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar.  Here is more information.

Buy In/Cash Out
3×8 DB Extensions
3×8 Side Bends (One DB)

16 Minutes on the Minute alternates each minute
1-3 Muscles=ups or Muscle-up Transitions
2 Max Weight DB Box Jumps (24″, 20″, step down)
*Post DB weight, and notes to comments

then…

5 Rounds
:90 AMRAP
10 DB Push Press (35lbs, 20lbs)
10 Jump Switch Lunges (total)
:30 Rest
:90 AMRAP
5 CTB Kip Pull-ups
5 DB Snatches/Arm (35lbs, 20lbs)
:90 Rest
*Rounds recorded
*Kip or Jumping Pull-ups, no bands, everyone must go CTB

What you do today can improve all your tomorrows. -Ralph Marston

Choosing a Shoe
*Post thoughts to comments

Announcements:
-IT’S TIME FOR SPRING CLEANING AT CFA!  Take your jackets, gloves, water bottles, shirts, pants, shorts, sunglasses, etc. home, or they will be donated to Goodwill.  We will be making donations on February 27th, so you have until the 26th to take it all home.  Jump ropes can stay at the gym, but they need to go on the jump rope rack (if you don’t want your rope mixed with the masses, please take it home.)
-CFA Ladies’ night will be Tuesday, March 1st at 7:30pm at Little Woodrows in Southpark Meadows.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar.  Here is more information.

Buy In/Cash Out
3×8 DB Extensions
3×8 Side Bends (One DB)

3 Sets
Powell Raises x10/arm @30×0
Split Squats x10/leg @30×0
External Rotations x6-8/arm @30×0
1:00 Rest
*Transition straight into each movement

then…

7 Rounds
200 M Sprint
7 Russian Swings (24K, 16K)
7 Abmat Sit-ups (hands above head)

Success is simple. Do what’s right, the right way, at the right time. -Arnold Glasow

Checking email to get high
*Post thoughts to comments

Announcements:
-IT’S TIME FOR SPRING CLEANING AT CFA!  Take your jackets, gloves, water bottles, shirts, pants, shorts, sunglasses, etc. home, or they will be donated to Goodwill.  We will be making donations on February 27th, so you have until the 26th to take it all home.  Jump ropes can stay at the gym, but they need to go on the jump rope rack (if you don’t want your rope mixed with the masses, please take it home.)
-CFA Ladies’ night will be Tuesday, March 1st at 7:30pm at Little Woodrows in Southpark Meadows.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar.  Here is more information.