Have you ever wanted to take a dance class with your girlfriends? If so, here is your chance! On Friday, August 16th, our very own talented dancer, Genevieve, will be teaching a FREE 60 minute Jazz Dance Class starting at 7:00pm! Don’t worry, you don’t have to be a professional dancer to participate. Just sign-up, grab your favorite girls, bring your favorite refreshment, wear your favorite tights, and be ready to have a blast!
CrossFit Austin’s 2nd Annual Athlete Open
What is the Athlete Open?
Part CrossFit. Part Track & Field. Part Olympic Weightlifting. The Athlete Open was created as an event to bring together competitors across diverse backgrounds and disciplines in a broad competition of strength and conditioning. Visit athleteopen.com to learn more!
When/Where is the Athlete Open?
Early Bird 10:00 AM August 7th – 10:00 AM August 21 (or until sold out)
20 Individual Pro Spots available: $80 (Male & Female Divisions)
30 Individual Amateur and Masters Spots available: $80 (Male & Female Divisions)
15 Team Spots available: $260 per team (2 gals & 2 guys)
Standard 10:01 AM August 21 – 10:00 AM September 13
30 Individual Pro Spots available: $100 (Male & Female Divisions)
40 Individual Amateur and Masters Spots available: $100 (Male & Female Divisions)
25 Team Spots available: $300 per team (2 gals & 2 guys)
Late Registration 10:01 AM September 20 – 10:00 AM September 14th (any remaining spots)
Individual Pro: $120 (Male & Female Divisions)
Individual Amateur and Masters: $120 (Male & Female Divisions)
Team: $340 per team (2 gals & 2 guys)
Performance – Week 4 of 8 Mid Cycle Test
A. In 15 Minutes Work to a 3 RM Hip Clean + Jerk (any jerk variation)
B. 400 M Time Trial x 2 Rest 10-15 minutes
*3 RM and Best 400 m Time recorded
Foundations
Skill:
KB Swings
A.
Every 30 secs alternating for 10:00
Even: 3 KB Swings
Odd: 3 Push-ups
B. 1 Mile Run cap 12:00
*Mile Times Recorded
C. AB Circuit
*Coach Choice
Your New Lifestyle: Relax Your Way to High Performance
*Post thoughts to comments
“Ability may get you to the top, but it takes character to keep you there.” – John Wooden
| Foundations – AM | ||
| Toanna | 7:29 | |
| Jeff | 14:24 | |
| Joseph | 6:20 | |
| Performance – AM | 400m | 3rm |
| Kara | 1:13 | 70 |
| Mike | 1:09 | 105 |
| Eileen | 2:19 | 80 |
| Charlie | 1:04 | 167 |
| Ivan | 1:07 | 167 |
| Sam | 1:16 | – |
| Sissy | 1:24 | 72 |
| Janice | 1:24 | 85 |
| Lee | 1:18 | 115 |
| JV | 1:32 | 72 |
| Mitch | 1:16 | 115 |
| Maureen | 1:07* | 60 |
| Carlos | 1:07 | 115 |
| Maryhelen | 1:21 | – |
| Gabi | 1:15 | |
| Silas | 1:24 | 115 |
| Sarah | 1:30 | 70 |
| Jose | 1:36 | 95 |
| Ed | 1:18 | 125 |
| Nelly | 1:51 | 60 |
| Dave | 1:28 | 145 |
| Miller Time | 1:10 | 115 |
| Tineke | 1:32 | 75 |
| Foundations – PM | ||
| TJ | 9:50 | |
| Ed | 9:50 | |
| Sean | 6:33 | |
| Mercy | 14:00 | |
| Madison | 11:33 | |
| Jillian | 11:57 | |
| Heather | 11:20 | |
| Emmy | 9:45 | |
| Carlos | 11:15 | |
| Daniela | 11:20 | |
| Lauren | 9:00 | |
| Dipti | 9:00 | |
| Performance – PM | ||
| Jeri | 1:21 | 80 |
| Kristin | 1:17 | 65 |
| Ryan | 1:09 | 135 |
| Jeanette | 1:37 | 50 |
| Matt | 1:14 | 125 |
| Coco | 1:44 | 75 |
| Aaron | 1:33 | 145 |
| Sadie | 1:18 | 65 |
| Can2 | 1:36 | 185 |
| Nicole | 1:22 | 100 |
| Mr. T | 1:34 | 185 |
| Desiree | 1:41 | 95 |
| PJ | 1:02 | 155 |
| Keith | 1:07 | 125 |
| Stephanie | 1:18 | 95 |
Programming update for the next 4 weeks
Today’s article is short and sweet. We enter into the final 4 weeks of our 8 week cycle with a focus on work capacity. More specifically, we focus on our ability to work through fatigue, manage blood lactate, and push outside of our comfort zone. This cycle will also mark the 2nd week of Olympic lifts focused on the “hip” position, as well as continued skill work on kipping pull-ups and overhead squats. Below is a day by day overview of what our next 4 weeks will look like.
Monday
– Olympic Lifts from the hip
– Conditioning aimed to improve aerobic capacity at higher intensities, efficiency, and resilience to fatigue
Tuesday
– Overhead and Gymnastics skill work
– Conditioning aimed to improve aerobic capacity at higher intensities, efficiency, and resilience to fatigue
Wednesday
– Olympic Lifts from the hip
– Short and hard interval work designed to improve top end work capacity at higher intensities, as well the ability to actually work at higher intensities
Thursday
– Full body strength work with a focus on squatting, bending, and horizontal pressing
Friday
– Fundamental skill work
– Longer conditioning bouts aimed at improving resilience to fatigue, the ability to recover, and the ability to recover actively
Saturday
– Longer conditioning bouts aimed at improving resilience to fatigue, the ability to recover, and the ability to recover actively
Lets get ready to work, folks. Should be a great 4 weeks!
-Coach Wes
The wait for the next CFA Pub Run is finally over!
When: Friday, September 6th at 6:45pm
Where: Town Lake (by the water coolers at South 1st)
Theme: You decide! Simply…
1. Give us your best ideas in the comment section
2. The winning theme will be announced on August 23rd!
Thank you to Amy for the winning theme idea: Superheroes and Villains!
We will meet at Town Lake (by the water coolers at South 1st) at 6:45pm on Friday (9/6) and go from there!
Performance – Week 4 of 8 Mid Cycle Test
A.
Alternating EMOM for 16 Minutes
ODD: 3 KBS (all the way overhead)
Alternating: 3 Kip Pull-ups
B.
Alternating EMOM for 16 Minutes
ODD: 3 OHS @ 95 lb, 65 lb
Alternating: 3 Push Press @ 95 lb, 65 lb
*Names recorded
Foundations
Skill:
Handstands
A.
EMOM Alternating 10:00
Odd – 10 total DB Walking Lunges
Even – 2-3 Wall Walks
B.
6 Rounds
5 Push ups
5 Ring Rows
200 M Run
*Times recorded
| Foundations – AM | |
| Josh | – |
| Humberto | 12:42 |
| Monica | 13:40 |
| Michele | 10:03 |
| Valeria | 12:20 |
| Jordan | 10:32 |
| Courtney | 12:07 |
| Performance – AM | |
| JV | |
| Lia | |
| Carlos | |
| Gage | |
| Kiehler | |
| Janice | |
| Ivan | |
| Sissy | |
| Janet | |
| Maryhelen | |
| Tineke | |
| Lee | |
| Michael | |
| Page | |
| Steve | |
| Tow Matt | |
| Gregg | |
| Chet | |
| Jose | |
| Lisa | |
| Ed | |
| Red | |
| Ballet | |
| Michele | |
| Ray | |
| Ladies Class | |
| Stefanie | |
| Nelly | |
| Jill | |
| Jenny | |
| Sarah | |
| Foundations – Noon | |
| Mercy | 13:52 |
| Performance – PM | |
| Gil | |
| Jacob | |
| Gabriel | |
| Miller Time | |
| Kevin | |
| E-Rod | |
| Sean | |
| Clint | |
| Jeri | |
| Kristin | |
| Allyson | |
| Pam | |
| Erin | |
| Evil | |
| Michael | |
| Amanda | |
| Chrissy | |
| Chris | |
| KJ | |
| Paul | |
| Cassie | |
| Kat | |
| Keith | |
| Nicole | |
Performance – Week 4 of 8 Mid Cycle Test
A1. Hip Snatch x3x5 Rest 1:00
*All sets at a challenging weight
A2. Scap Pull-ups x3x5 Rest 2:00
B.
Row 2K for Time
*Row time recorded
Foundations (Test)
Skill:
Jump Progressions (Ankle Bounce, Pogo, rocket, box jumps)
Workout
A1. Box Jumps w/ Step Down x10x4
A2. Strict Pull-ups x10-12×4
A3. DB Thrusters x10x4
A4. RDL x10x4
B. Test
DB Step-ups build to a 8 RM /ea leg
*Weights recorded
The One Thing These Crazy Successful People Do Every Morning
*Post thoughts to comments
“Early to bed and early to rise makes a man healthy, wealthy and wise.” – Benjamin Franklin
Kara, Denise, and George rocked the TriPearl 2013 this weekend!! Congrats, guys!
| Foundations – AM | |
| Humberto | 25 |
| Monica | 20 |
| Jeff | |
| Joseph | |
| Performance – AM | |
| Ivan | 7:41 |
| Maureen | 8:36 |
| Tineke | 9:45 |
| Jillian | 8:58 |
| Sam | 8:48 |
| Bradley | 6:45 |
| Eileen | 8:30 |
| Sissy | 11:00 |
| Ken | 8:35 |
| Mitch | 8:12 |
| Ian | 6:53 |
| Tow Matt | 7:48 |
| Jose | 8:00 |
| Ballet | 7:45 |
| Sarah | 9:30 |
| Michael | 7:40 |
| Silas | 8:54 |
| Ed | 8:06 |
| Red | 9:21 |
| Ray | 8:25 |
| Ruth | 9:45 |
| Michele | 9:56 |
| Nelly | 10:48 |
| Chad | 9:36 |
| Performance – Noon | |
| Ginny | 8:54 |
| Andrew | 8:38 |
| Wood | 7:58 |
| Sadie | 9:19 |
| Foundations – PM | |
| Sean | |
| Ed | |
| Madison | |
| Amanda | |
| David | |
| Emmy | |
| Simon | |
| Jessica | |
| Daniela | |
| Ana | |
| Performance – PM | |
| Kinchen | 9:44 |
| Kevin | 7:50 |
| Gil | 8:32 |
| Allyson | 9:07 |
| Jake | 7:53 |
| Ryan | 8:24 |
| Kristin | 9:32 |
| Shug | 8:35 |
| Boone | 7:27 |
| Pam | 10:38 |
| Blaz | 7:09 |
| Paul | 7:53 |
| Adrian | 8:14 |
| C2 | 8:55 |
| Cassie | 10:00 |
| Chris | 7:50 |
| Keith | 7:52 |
| Sanchez | 8:17 |
| PJ | 8:22 |
| ABC | 8:16 |
| Evil | 9:09 |
All Levels
3 Rounds
20 Burpees
20 Power snatch @ 75 lb, 55 lb
20 Box jump @ 24”, 20”
20 Thrusters @ 75 lb, 55 lb
20 Chest to bar Pull-ups
*Complete as team or individually, teams 1 person works at a time
*Cap 40:00
All Levels
A.
EMOM alternating for 12:00
even: 2 Back Squat @ 80%
odd: 3 Ring Row/Horizontal Pull-ups
B.
2K Row
400 M Sled Drag @ 45 lb, 25 lb
100 Flutter Kicks
Not Quite Enough: The Consequences of Sleep Deprivation
*Post thoughts to comments
“Don’t be ashamed of trying, every journey has to start somewhere.”
| All Levels – AM | |
| Mike | 9:50 |
| Suzi | 10:25 |
| Maryhelen | 10:20 |
| Eileen | 11:21 |
| Ivan | 10:35 |
| Jenny | 10:30 |
| Jillian | 10:48 |
| Carlos | 11:15 rx |
| Page | 16:15 rx |
| Tow Matt | 16:10 rx |
| Paul | 17:12 rx |
| Jose | 19:00 rx |
| Ed | 20:19 rx |
| Lane | 19:45 rx |
| Dayna | 20:14 rx |
| Sanchez | 20:30 rx |
| Red | 23:30 rx |
| Michele W | 22:14 rx |
| Ian | 14:55 rx |
| Jables | 22:24 |
| Duckee | 21:09 |
| Kevin | 18:20 rx |
| Kiehler | 21:59 rx |
| Donald | 18:08 rx |
| All Levels – Noon | |
| Chris | 19:17 rx |
| Tineke | 18:03 rx |
| Avtar | 19:32 rx |
| Madison | 18:52 rx |
| Amy | 26:14 rx |
| Gil | 18:59 rx |
| Amanda | 20:07 rx |
| Alexandra | 20:13 rx |
| Wood | 20:43 rx |
| Dave | 18:52 rx |
| Patrick | 19:49 rx |
| Chris | 20:53 rx |