WOD 9/6

All Levels – Week 1 of 8 Strength and Aerobic Base
A.
10:00 Alt. EMOM
Even: 5 Goblet Squats @ 60X0
Odd: 5 Ring Rows @ 60X0

B.
10:00 Alt. EMOM
Even: 5/leg SLDL
Odd: V-ups

C.
14:00 Alt. EMOM
Even: 250 M Row
Odd: 3 5 Step Burpees

D.
5 Rounds
:30 Deadbugs
:30 Rest
:30 Shin on Wall Stretch
:30 Rest

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Chazzy-D and the Push-Up Man hanging out in Vancouver!

All Levels – AM
Gage
Sissy
Bradley
Jeff
Maureen
Chad
Lee
Sarah
Humberto
Mick
Dayna
Velvet
Page
Tow Matt
Sydney
Morgan
Shelby
Red
Jose
Silas
Roland
Valeria
MegO
All Levels – Noon
E-Rod
Denise
Jared
Jeanette
Meridith
Vance
Tineke
Sean

WOD 9/5

Performance – Week 1 of 8 Strength and Aerobic Base
A. Hang Clean + Clean x2+1×5 Rest :90
*build to a challenging but not max weight
B. DB Split Squats x5/legx4 @ 30X0 Rest :90
C1. RDL x5x5 @ 3111 Rest :60
C2. WTD Push-ups x5x5 @ 60X0 Rest :60

Foundations
Skill
Hip Snatch

A. Hip Power Snatch + (OHS Mobility Allows) x3x5
B. Press x5x3 @ work up
C. Back Squat x5x3 @ work up

4 Rounds
Resisted Sprints w/ Tire 50m (Tire Only)
Rest 1 min
:20 sec Speed Skaters
Rest 1 min

“Nobody’s a natural. You work hard to get good and then work hard to get better.” – Paul Coffey

gen

Foundations – AM
Jonathan
Michael
Josh
Humberto
Daniel
Tim
Yvonne
John
Jannica
Kenyon
Mayela
Casey
Performance – AM
Kristi
Jenny
Gage
Kara
Sissy
Tineke
Lee
Big Spoon
Ken
Carlos
Gwar
Red
Jessie
Page
Steve
Tow Matt
Shelby
Jose
Lisa
Sarah
Silas
Bianca
Marky Marc
Chet
Ray
Michele
Mercy
Ladies Class
Kristan
Mer
Foundations – Noon
Gerald
Avtar
Miller Time
Foundations – PM
Jackie
Sydney
Daniella
Vance
Julia
Jason
Max
Lauren
Madison
Performance – PM
Kinchen
Sanchez
Andy
Gil
Michael
ABC
Dixie
Evil
Matt
Pam
Jeri
Kristin
Ryan
Kristin
Phillip
KJ
Carrie
Emily
Cassie
Keith
Nicole

WOD 9/4

Performance – Week 1 of 8 Strength and Aerobic Base
Warm-up
10:00 Alt. EMOM
Even: 4 Goblet Squats @ 60X0
Odd: 4 Ring Rows @ 60X0

A. Push Press x3x5 Rest :90
*Weights recorded
B.
3 Rounds
10 Pull-ups
20 Wall Ball
C.
5 Rounds
:30 Band Walks (alt. Forward and Lateral)
:30 Rest
:30 Pigeon Stretch :15/leg
:30 Rest

Foundations
Skill
Kip Pull-ups

A. 5 mins of 30 sec Kip or Jumping Pull-ups / 30 sec Jump Rope

B. 5 mins of 30 sec DB/KB OH Reverse Lunges / 30 sec Jump Rope

Test
1 Mile Run

Core
TGU (Hip Bridge Only) x4/ea side x3

“Exercise in the morning before your brain figures out what you’re doing.” – Unknown

PJ

Foundations – AM
Chad 8:14
Erin 12:14
Dawn 9:44
Humberto 10:12
Jim row
Yvonne 8:31
Jannica 11:04
Meridith 8:50
Performance – AM
MegO 85 6:03
Gage 135 3:10
Mitch 95 4:35
Ed 95 5:00
Lee 135 4:32
Rulin 105 4:09
Ivan 155 3:21
Sissy 75 5:41
Carlos 85 4:24
Shelby 80 5:45
Jillian 80 4:29
Page 115 3:44
Tow Matt 135 5:02
Dayna 95 4:33
Kevin 75 5:26
Jose 85 4:40
Sarah 65 4:10
Ryan 135 4:35
Ray 125 3:09
Juan Carlos 115 3:01
Andre 95 4:36
Performance – Noon
Dixie 85
Dallas 155 7:50
Eric 155 4:20
Chet 165 6:44
Avtar 85 4:52
Gerald 155 4:51
Jared 155 4:46
Tineke 70 5:14
Taylor 105 5:48
Mercy 65 4:13
Foundations – PM
Sydney 10:03
Scott 8:43
Madison 9:06
Kristy 8:13
Jason 8:08
Max 4:50
Lauren 4:40
Julie 4:40
Page 5:17
Kelcey 4:49
Performance – PM
Jeri 85 5:13
Lane 145 4:21
Laurel 35 5:56
Sanchez 145 5:14
Ian 155 3:02
Gil 145 3:50
Matt 125 4:29
Pam 70 4:45
Jeanette 55 4:47
KT 70 5:17
Ed 85 5:40
Sean 95 5:51
Larry 115 4:11
Rahul 125 7:00
Keith 155 5:56
Frank 95 6:25
Brooke 85 7:00
Chad 135 5:45
Velvet 75 5:46
Carolyn 70 7:58
Kristin 80 5:30
Bianca 80 5:37
Allyson 85 6:03
Nicole 95 5:46
Keith 125 5:04
Carrie 70 9:01

 

WOD 9/3

Performance – Week 1 of 8 Strength and Aerobic Base
A.
21:00 Alt. EMOM
1. 3-5 Push-up @ 60X0
2. 3-5 Russian KB Swings
3. 3/leg Walking Goblet Lunges (Slow and controlled
B.
8 Minute AMRAP
500 M Row
20 Step-ups / Leg
*Rounds Recorded
C.
5 Rounds
:30 Deadbugs
:30 Rest
:30 Shin on Wall Stretch
:30 Rest

Foundations
Skill
Deadlift, Box Jumps

A1. Deadlift x5x4 @ work up Rest :30
A2. Box Jumps x8x4 Rest :90

B1. Push-ups x6-8×4 Rest :30
B2. MB Chest Pass w/ Partner x10x4 Rest :90

Partner Relay
10 Min AMRAP
50m Sprint
3 Burpees w/0 Push-up
50m Sprint
*1 Person works at a time

Test
:90 sec Front Plank

“Every time you eat or drink you are either feeding disease or fighting it.” – Heather Morgan

amber

Amber and the Push-Up Man visit Canada!

Foundations – AM
Team Awesome 6
Awesome 3 6
Knock out 2
Damf 5
B&H 5.5
JT Experience 6.5
MJ 5
B&M 4.5
Performance – AM
Kristi 1+row+20
Shelby 2
Ken 1+row+11
Janet 1+row+30
Sarah 2+30m
Ivan 2+100m
Mitch 2
JV 2+row+8
Silas 1+row+10
Lisa 1+row+5
Page 2+200m
Josh 2+220m
Juan Carlos 2
Gwar 1+row+11
Dayna 2
Steve 1+row+32
Andre 2
Roland 1+row+24
Jose 2+20m
Jeff 2+100m
Ray 2+1m
Mercy 1+row+10m
Mark 2
Dallas 1+row+27
Michele 1+row+20
Ladies Class
Josie 1+row+24
Jill 2
Mer 2+65m row
Foundations – Noon
Jared 8
Performance – PM
Gil 1+row+30
Gabriel 1+row+18
Kevin 2+150m
Jonathan 1+row
Aaron 1+row+12
Ed 1+row+20
Sean 1+row+15
ABC 1+row+15
Ryan 2
KT 1+row+6
Pam 1+row+12
Evil 1+row+15
Heather 1+row+16
Andy 1+row+6
Larry 2+170m
Phillip 2+50m
Sanchez 2+100m
Kristin 1+125m
Jillian 2
KJ 1+295m
Missy 1+23
Ian 2+400m
Paul 2+400m
Allyson 1+345m
Leah 2+400m
Cassie 1+145
Bianca 1+345
Rahul 1+365

WOD 8/31

All Levels
Tester (done as individuals, partners judge each other)
“13.4”
7:00 AMRAP
3-6-9-12-15…..
Clean and Jerk @ 135 lb, 95 lbs
TTB

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All Levels – AM
Lane 43 Rx
Kara 74
Josh 56
Gabi 68
Dixie 25
Jackie 75
Jillian 87
Brian 58
Amanda 89
Sanchez 53 Rx
Jenny 52
Sean 46 Rx
Casey 88
Maureen 75
Nicole 37
Ryan 51
Chris 49
Kevin 37
David 65
KJ 45
Greg 73 Rx
Kristin 53
Bruce 54
Aaron 42

WOD 8/30

All Levels
Makeup Day or Active Recovery Day

A.
CFA – B Warm-Up

B.
6 Rounds for Quality
5 OVHD Walking Lunges @ 45 lb, 25 lbs
5 Wood Choppers @ 45 lb, 25 lb
5/arm 1/2 Kneeling DB/KB Press
5 Horizontal Pull-ups
5 Supermans

[youtube]http://youtu.be/MHLwTVOWFFY[/youtube]
All Levels – AM
Kara
Mitch 210 (thurs make up)
Maureen
Sissy
Humberto
Jose
Sarah
Andre
Page 125, 2:27 (wed make up)
Tow Matt 17:32 (mon make up)
Suzi
Yvonne
Mercy
Michele
Gabrielle
All Levels – Noon
Avtar
Gil
Chet

WOD 8/29

Performance – Week 8 of 8 Test Week
Tester
A.
Find 1 RM in the Front Squat in 20 Minutes
*Use 6-8 sets to find your new Max

B1. DL x1x6 @ 90% Rest :60
B2. WTD Strict Pull-ups x1x6 @ Find a new 1 RM Rest :90

Foundations
Skill
Handstand

20:00 AMRAP
500 M Row
5 V-ups
5 Box Jumps
*Rounds recorded

“If it doesn’t challenge you, it doesn’t change you. – Fred Devito

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Foundations – AM
Humberto 5
Jim 4
Jonathan 6
Chad 4
Bryan 4
Jackie 3
Daniel 4
John 3
Scott 6
Chris 4
Casey 4
Yvonne 5
Courtney 5
Michele 6
Performance – AM
Kristi
Sissy
Gage
Ivan
Ian
Janet
Big Spoon
Lia
Tineke
Sarah
Lee
Ed
Steve
Joseph
Tow Matt
Jose
Lisa
Roland
Ray
Mercy
Michele
Ladies Class
Jenny
Valeria
Heather
Jill
Foundations – Noon
Jared 6
Andrea 5
Julia 5
Shelby 6
Meridith 5
Foundations – PM
Sydney 5
Kelcey 4
Simon 6 +row
Jason 6
Emmy 5
Max 5 +row
Vance 4 +row
Lauren 5 +row
Rahul 6
Performance – PM
Chet
Sanchez
Coco
ABC
Ryan
Kristin
Michael
Sean
Ed
Pam
Jeri
Frank
Kayleen
Kristin
Cassie
Larry
Paul
KJ
Allyson
Missy
Nicole
Carrie

 

 

WOD 8/28

Performance – Week 8 of 8 Test Week
A. In 10 Minutes Work to a 2 RM Hang Clean
*Best Clean Recorded

B. PREVIOUS RESULTS
2 Rounds
800 M Run
10:00 Rest
*Best 800 Recorded

Foundations
Skill
Kip Swing/Jumping Pull-up Progression

A.
EMOM Alternating for 10:00
Even 5 DB/KB Front Squats
Odd 5 Kip/Jump Pull-ups

B.
EMOM Alternating for 10:00
Even: 3/ea Leg Step ups
Odd: 5 Burpees

C. 800 M Run
*Record 800 M Time

“I’m not in competition with anybody but myself. My goal is to beat my last performance.” – Celine Dion

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Foundations – AM
Michael 5:13
Brian 3:16
Humberto 4:01
Courtney 5:57
Meridith 4:21
Yvonne 4:08
Performance – AM
MegO 85 4:01
Jillian 100 3:33
Janice 95 3:32
Sissy 75 3:24
Ed 120 3:05
Rulin 115 2:46
Mitch mod 3:18
Gage 155 4:00 (1k row)
Carlos mod 3:00
Lee 145 3:12
Jose 115 3:35
Sarah 70 3:45
Tow Matt 175 3:24
Silas 125 3:21
Gabi 3:05
Mercy 72 5:38
Ray 185 2:58
Performance – Noon
Jared 165 3:08
Tineke 80 3:54
Mer 95 3:40
Foundations – PM
Avtar 3:34
Kelcey (ad) 4:00
Josh 3:02
Sydney 3:37
Simon 2:50
Jason 3:20
Jessica 4:10
Emmy 4:08
Daniela 4:42
Shelby 3:15
Lauren 3:33
Andre 2:53
Maddie 3:50
Vance 3:50
Performance – PM
Dixie 115
Gil 145 3:20
Jonathan 130 3:40
Jeri 85 3:12
Ed 85 3:49
Pam 85 4:34
Andrew 275 2:57
Larry 145 2:39
Paul 135 3:04
Carrie 95 4:48
Bianca 75 3:55
Cassie 65 3:14

CrossFit Austin: The Catalyst for Personal Evolution

what is your mission?Over the course of the last two month’s the staff at CrossFit Austin has been on a mission to better define our mission :).  We started back in July with the goal of “creating a mission statement” and ended last week with not only that, but a great set of guiding principles, or “Core Values”.   The process was great for me because what we came up with wasn’t just a directive from me and Boone, the owners of CFA, but a collective result of what the coaches and staff personally believe in, as well as their own personal missions.  So without any further ado I will present our mission statement and core values with a brief descriptor of each. Over the coming weeks I will go in depth into each core value so the members of CFA can get a deeper picture as to what we as staff ultimately want for each and every one of you.

Mission Statement
CrossFit Austin: The Catalyst for Personal Evolution

Catalyst : an agent that provokes or speeds significant change or action
Evolution: a process of change in a certain direction

No one would walk through the doors of CrossFit Austin if they didn’t want to grow or make a positive change in their life.  We believe that growth and change ultimately must happen intrinsically and that our job is to be the agent that increases the speed and significance of that change. In short, your job is to decide you want to be better, and our job is to give you the tools to get there.

Core Values

  • Purposeful Training – Having sound reasoning and intention for every action we take, and every action we ask our athletes take.
  • Community – Creating a group of people that share the common goal of improving not only their own lives but also the lives of those around them.  A safe environment where folks can challenge themselves amongst friends, not strangers.
  • Excellence – Doing the little things that others won’t to build coaches, athletes, and programs that cannot be duplicated. Pushing everyone around us to be the best version of themselves, everyday.
  • Integrity – Always doing what’s right even if it’s not easy. We are here to make people better and improve lives, not provide a quick fix.
  • Fun – Don’t take ourselves too seriously. We train because we love it, and we love the people we surround ourselves with. There is no room for egos here, and our priority is to make CFA a fun and welcoming place.


As I mentioned above, I’m excited to dive deeper into each core value over the next several weeks. I want to thank all the coaches for their hard work on this and  let it be known that I’m simply the messenger conveying their words and thoughts to CFA as a whole. I’d also like to give a special thank you to Sharon for pushing us to take on this project. Finally I’d like to challenge each one of you to think about the core values and see if your actions align with what we want to embody as a community, and thank you for challenging and inspiring us to be better daily!

-Wes Kimball