WOD 4/18

Level 2 – Week 5 of 8, Week 2 Work Capacity Focus
Strength
A. Press x3-5 x5 @ 2010 Rest 3:00
B1. Back Squat 5 RM – x5@ 95% – x5 @ 90% Rest 3:00
C1. Deadlift x5x4 @ 2010 Rest :30
C2. Ring Push-up x5-7×4 @ 2010 Rest :60

Level 1 (Test Day) – Conditioning Week
MQ x8x4 Push-ups, RDLs

Skill:
Kip Swing/Jumping Pull-up

Workout
Ladder 1-10
KB Swings
Burpees
Tic Tacs
10:00 Cap

Test:
Front Plank

What’s Your Healthy Tipping Point
*Post thoughts to comments

“Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.” -Mother Teresa


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Level 1 AM
Meagan 9+
Scott 5+
Raj 8+
Ruth 6:07
Lee 9:00
Frank 9:20
Ashlee 9+
Marissa 9:20
Staci 9+
Anna 9:20
Patrick 7+
Level 2 – AM
Kristi
Joe Dan
Sissy
Gage
Carlos
Ebelia
Valyn
Ken
BigSpoon
Mitch
Eileen
Cat
Bryan
Bradley
Kyle
Ismael
Ed
Vanessa
Jesse
Michael
Ladies Class
Jenny
Paula
Rebecca
Mer
Lori
Noon – L1
Chris 9:48
Shana 9+
Ronak 9+
Elorra 9+
PM – Level 2
Helen
Can2
Cowboy
James
Brian
Gil
Sanchez
Mrs Fo
Robert
Shug
Kat
Mego
Missy
Evil
Sadie
C2
Big Easy
PM – Level 1
Kristan 9:22
Zac 9
MG Jenny 7+
Brandy 9
Nicole 9+
Taylor 9+
Gregg 9+
Ryan 9+
Kristin 9+
Lisa 9+
Lorin 8
Erin 8
Miller Time 9

Sprinting Skillz Class

This month Coach Aaron will guide us through body position, foot strike, acceleration mechanics, high speed mechanics, and endurance running mechanics. Class starts at 11:00am on Saturday, August 17th.
Be sure to register early, Skillz classes fill up fast!

REGISTER HERE

*Skillz classes are equal to a CrossFit Group Class.  Please sign-up like you normally would.

Level 3 Meeting

On Saturday (4/20) CFA will he hosting an informational meeting for all athletes interested in joining Level 3.  Coach Wes will be covering expectations, standards, and guidelines.

  • Meeting will start at 10am and last for about 30 minutes
  • Must bring Level 3 sign-off sheet to meeting
  • Must have Level 3 sign-off sheet completed to best of your knowledge
  •  e-mail frontdesk@crossfitaustin.com to get Level 3 sign-off sheet

Let’s Talk Level 3

On Saturday (4/20) CFA will he hosting an informational meeting for all athletes interested in joining Level 3.  Coach Wes will be covering 424434_10200424584442085_1051607407_nexpectations, standards, and guidelines.

  • Meeting will start at 10am and last for about 30 minutes
  • Email frontdesk@crossfitaustin.com to get Level 3 sign-off sheet
  • Athletes must bring completed Level 3 sign-off sheet to meeting to best of your ability

No sign-up required.

 

WOD 4/17

Level 2 – Week 5 of 8, Week 2 Work Capacity Focus
15-20 Minute Aerobic Warm-up

Anaerobic Power Intervals
6 Rounds
:60 Max Calorie Row @ 100% Effort
Rest 5:00
*Avg. Cals Recorded
*Practice a gymnastic skill of choice during rest time

Level 1 – Conditioning Week
Skill
Hip Clean Progression

A. Hip Power Clean+Front Squat x1+3 x5

Strength (Remainder of Class):
B.PressL x3x5
C1. Horz. Ring Rows x3-5×5
C2.DB Reverseg Lunges x5/leg x5
*adjust rest time to account for time left post Skill Session

Tip 585: Do Full Squats: How & Why To Squat For Strength, Muscle & Fat Loss
*Post thoughts to comments

 “If you don’t build your dreams, someone else will hire you to help build theirs.” – Unknown

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A huge congratulations to the 2013 CrossFit Austin Team!

AM – Level 2
MegO 16
Maureen 16
Carlos 16
Schmidty 18
Mitch 23
Ruhlin 30
Ben 25
Sissy 11
Kristi 17
Jakcie 17
Jillian 16
Jessie 16
Page 26
JJ 20
ED 21
Sarah 15
Nicole 16
Ballet 24
Vanessa 16
Ryan 22
Jamie 15
Jeri 19
Jonathon 20
AM – Level 1
Ruth
Patrick
Emily
Angelica
Jo
Lorin
Anna
Frank
Silas
Juan Carlos
Erin
Staci
Diana
Jose
 Noon Level 2
 Buck 26
Avtar 21
Dixie 19
Walker 16
 Level 1 PM
Chris
MGJenny
Evan
Kristin
Ryan
Brandy
Dinorah
Marissa
Sindy
Erin
Lisa
Ronak
Kristin
Level 2 PM
GK 25
Anthony 26
G 16
Garret 27
Shawn 18
Jeanette 15
Mandy 18
Joe 27
KJ 15
Jen 18
Michael 26
Melissa 12
Amber 17
Tariq 22
Kat 15
Sadie 16
C2 19
Adrian 23
Russell 25
Robert 27

WOD 4/16

Level 2 – Week 5 of 8, Week 2 of Work Capacity Focus
20 Minute Aerobic Warm-up

Skill Day
Touch and Go Power Cleans
Handstand Review

Skill Practice
Unbroken TnG Power Clean Pyramid for Quality
3-6-9-9-6-3
Rest 3:00
*Practice Handstands During Rest
*Record Best Unbroken set

Level 1 Conditioning Week 
MQ x10x3 – RDLs, and Partner Pull-ups

Skill
Jump Progressions (Ankle Bounce, Pogo, rocket, box jumps)

Workout
3 Rounds
12 Push ups
12 DB Squats
400 M Run

Think About What You Drink
*Post thoughts to comments

“If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.” – Win Borden

jppup

AM – Level 2
Mitch 135×9
Jo Dan 145×3
Sissy 55×9
Gage 135×3
Carlos 100×6
Valyn 60×6
Eileen 65×3
Ebelia 65×3
Big Spoon 155×6
Gwar 135×6
Cat 125×6
Vanessa 75×9
MegO 80×3
Marcus 140×3
Ed 110×3
Erica 95×3
Michael 155×3
Nicole 97×3
Ballet 145×3
Michele 75×9
Chaz 160×3
Big Easy 145×3
Ray 157×3
Jonathan 110×3
Anthony 115×3
Bryan 105×3
AM – Level 1
Jo 10:38
Angelica 13:28
Patrick 14:58
Juan Carlos 8:32
Whitney 15:43
Ana 12:28
Jose 10:01
Anna 9:48
Chris 10:30
Ladies’ Class
Jeri 17:38
Jenny 14:21
Sarah 18:45
Mer 18:44
Paula 19:37
Shana 15:22
Rebecca 20:42
Josie 20:58
Lori 17:41
Heidi
 Noon – Level 1
 Andre 12:55
Lou Lou 13:17
Nicole 10:22
Whitney
Zach 12:43
Ronak 12:30
Elorra 10:44
John 8:55
PM – Level 2
Sharon 105×3
Mandy 115×3
Joe 185×6
Marc 105×3
Kyle 180×6
Gil 165×3
Gabriel 165×3
Cat 105×3
G 65×3
49er 145×3
Mrs Fro 90×3
E-Rod 115×3
Sean
KT
Kelly
Smitty
Jamey

WOD 4/15

Level 2 – Week 5 of 8, Week 2 of Work Capacity Focus
Bar Warm-up (Bar up to 95 lbs):
2 Rounds
3 Hip Power Snatches
3 Hang Power Snatches
3 SDL + Hang Power Snatch (Add Weights)

A. Power Snatch Cluster x1.1.1.1.1 x 3 Rest :30 b/t Reps 2:00 b/t sets
*appx. 75% – 80% – 85%, Goal is no misses
*Recorded Best Snatch Cluster Weight w/no misses

B. 6 Rounds
On a 3:00 clock:
300 M Run @ 90% effort
3 Unbroken Strict Pull-ups
*Rest remainder of time
*Record best Pull-up Weight

Level 1 – Conditioning Week
(Test Day)

MQ: x6x4 include Lunges

 Strength:
A1. KB Deadlift x8x4
A2. KB or DB Push Press x8x4
A3. Ring Row x8x4
*Work to a challenging weight on all exercises except Ring Rows and KB Deadlifts, Move through quickly appx :30 rest b/t exercises

Skill:
Rowing

Workout (Test):
3 Rounds
500 M Row
Rest 3:00
*Record Best Time

The Mindset of an Olympian
*Post thoughts to comments

“Before you can win, you have believe you are worthy.” – Mike Dikta

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AM – Level 2
Charlie 125
Mitch 105
Carlos 55
Ken 105
Kara 45
Eileen 50
Ebelia 55
Kristi 75
Gwar 125
Ed 75
Jessie 55
Jillian 60
Kyle 135
Ryan 135
Sarah 55
J-Mo 55
JJ 70
Nicole 70
Ballet 105
Sharon 75
Ismael 75
Walker 85
Ray 125
Kayleen 75
Michele 65
Chaz 135
AM – Level 1
Angelica 2:19
John 1:43
Emily 2:07
Scott
Ruth 2:11
Lee 1:55
Raj 2:30
Amanda 2:19
Lisa 2:16
Diana 2:19
Silas 2:12
Red 2:18
Jose 1:55
Erin 2:25
Noon – Level 2
Dixie 75
Sadie 50
Ginny 75
Veronica 65
Mer 65
G-Raff 105
Eric 90
PM – Level 1
Brandy 2:14
Nicole 2:20
Caro 2:10
Evan 1:58
Zach 2:00
Sindy 2:26
Frank 1:58
Taylor 1:50
Lorin 2:31
Melissa 2:20
Kristin 2:17
Patrick 1:47
PM – Level 2
Jeri 65
Kat 65
Spencer 115
Helen 70
Bryan 105
Boone 135
Garrett 105
Ryan 120
Gil 125
ABC 75
Bradley 155
KT
AG 125
Shug 75
Pam 60
Can2 145
Mr. T 135
Sanchez 135
Snooki 62
Robert 115
C2 65
Adrian 115
Russell 175
Dave 115
Big Easy 95
Tristan 65
Simmon 115

WOD 4/13

All Levels
“4 Person Relays”
Race 1:
24 Rounds
5 Front Squats @ 135 lb, 95 lb (Scale up to TnG Full Cleans)
300 M
*1 person goes at a time, Each team member will complete 6 rounds

Race 2:
200 burpees for time
*1 person works at a time

“200 burpess for time.” – Wes Kimball

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