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Thank you to all the CFA members that were able to make it to our first Town Hall Meeting last night!  As promised, here is the video.

Pub Run time!  Dress like a Rock Star and meet all of CFA at Town Lake  (by the water coolers on Riverside and 1st) at 6:45 p.m.!
*Don’t worry, we won’t be running for time*

All Levels
At a steady pace:
2 Rounds
2:00 Wall Balls
2:00 Rest
2:00 Kip Pull-ups
2:00 Rest
2:00 Unweighted Step-ups
2:00 Rest
2:00 Push Press @ 75 lb, 55 lb
2:00 Rest
2:00 Singles
2:00 Rest
*Record total reps for each exercise

Counter Point – Debunking Paleo, a Wolf’s eye view
*Post thoughts to comments

“Failure is the condiment that gives success its flavor.” – Truman Capote

The Beal’s, making CrossFit a family affair!

Level 2
A. Hang Clean Work to a Challenging 3 in 10 minutes
B. Back Squat 5 RM – x5 @ 95% – x5 @ 90% Rest 3:00
C1. Horizontal Pull-ups x3-5×4 @ 2010  Rest :30
C2. Ring Push-up x5-7×4 @ 2010 Rest :60

Level 1
MQ x8x4

Skill:
Press, Push Press, Jerk
(Push Press Progression Sheet)
(Press Progression Video)
(Push Press Progression Video)

Strength:
Build to a Heavy 6 in Press
Build to a Heavy 4 in Push Press
Build to a Heavy 2 in the Jerk

Workout:
10:00 AMRAP
10 KB Swings
10 Ring Rows
20 B Step-ups(Total)

Point – Debunking the paleo diet: Christina Warinner at TEDxOU
*Post thoughts to comments

“We cannot advance without new experiments in living, but no wise man tries every day what he has proved wrong the day before.” -James Truslow Adams

**Attention Members: From 6:30-10:30 a.m. FOX7 will be filming live at CFA.**
**ANNOUNCEMENT: If you are not going to be able to make it to the Town Hall Meeting tomorrow night at 7:30pm, and you have questions..no problem! Email your questions to wes@crossfitaustin.com and he will get them answered. We will be video taping the meeting and then we will post it to FB and the website for everyone.

Level 2
Skill Review:
Kipping Pull-ups
**Add CTB this week**
**Level 1 and Level 2 classes will be combined for the skill session**

Workout:
7 Rounds for Quality
1-3 Kip Pull-ups
10-20 DU
3/leg Single Leg DL

Level 1
Skill:
Kip Swing/Jumping Pull-up
**Level 1 and Level 2 classes will be combined on this day for the skill session**
*3-5 sets of 3-5 reps practicing Pull-ups / Swings

Strength (Remainder of Class ):
A. Front Squat x3x5
B1. RDL x5x3
B2. Push-up x3-5 x3
*adjust rest time to account for time left post Skill Session

 Sugar High: Linking Sugar and Addictive Behavior
*Post thoughts to comments.

“Do not wait to strike till the iron is hot; but make it hot by striking.” – William B. Sprague

Coach Erica. ALL! DAY!

Level 2
A. 5 Rounds @ 80-90% Max Aerobic Effort
:30 Sprawls (no push-up burpees)
:30 Double Unders/Singles
:30 Air Squats
:30 Double Unders/Singles
2:00 Rest
*Choose Double-Unders or Singles Based on Consistency

B. 5 Rounds
2:00 Run @ 80-90% Max Aerobic Effort
2:00 Run @ 50% effort

Level 1 (Test Day)
MQ:
x10x3 – include MB DL, Ring Row

Skill:
Rowing
Wall Ball Review

Workout:
4 Rounds
15 Wall Balls
500m Row
Rest 2 min

Post:
Test:
Front Plank

Wheat Belly – An Analysis of Selected Statements and Basic Theses from the Book
*Post thoughts to comments

“He who is outside his door has the hardest part of his journey behind him.” – Dutch Proverb

Three Things I Have Loved About This Year’s Open

Alas, the Open has come to a close! As I think back on the last five weeks and the journey that the Open has taken all of us on, three things stand out in my mind…

1. Comradery
Starting with week one, every Saturday felt like “Cheers” at CrossFit Austin.  AM and PM athletes met for the first time. Strangers cheered for and judged one another. By the end of each heat those once strangers, became friends.  Athletes that have been with CrossFit Austin for a month and those that have been around for all four years equally drove one another to be better, faster, and stronger than ever.

2. Fearlessness
A funny thing about the Open is that it likes to punch fear right in the nose. The weight is a little heavier than expected, the pace is pushed a few seconds faster, and the comfort zone is nonexistent. That environment does not lend itself to cowardice, but to good people; good people setting aside their self-imposed limits and conquering their fears.

3. Confidence
This is the big one! I love the confidence that people bring with them to the Open. When someone commits to that fearless effort (regardless of the outcome), they find that anything is possible. They face those fears and slowly realize that there was nothing to be afraid of in the first place. Once a person starts to believe they can do the things that they focus their mind on, slowly a beautiful flower of confidence starts to bloom.  Above everything you physically do in the gym, your self-confidence, or lack thereof, will determine your future successes!

So, I’d like to congratulate all of the Open participants and everyone that is moving on to Regionals!  Also, a big thanks to all the folks that came out on Saturdays to cheer on the competitors! Onward and upward we go, CFA!

 Wes Kimball

Here is our final breakdown:
Men
Women
Full Roster 

Level 2
A.  In 15 Minutes Build to a heavy single in the Power Snatch
*Best Weight Recorded

B.  3 Rounds
3:00 AMRAP
5 Russian KB Swings
5 Burpees
3:00 Active Rest (300 M Jog)
*Try to maintain steady pace just under the redline
*Total Reps recorded

C.  3 Rounds
3:00 AMRAP
5 Goblet Lunges/Leg
5 Abmat Sit-ups
3:00 Active Rest (300 M Group Jog)
*Try to maintain steady pace just under the redline
*Total Reps recorded

Level 1
Skill:
Hip Snatch Progression
A. Hip Power Snatch x3 x 5

Workout:
5 Rounds
5 Jumping/Kipping Pull ups
5 Squats
5 Push ups
100m Power Skip
Rest 2 mins (Practice Jump Rope Skills for 1 min)

“If I have seen further than others, it is by standing upon the shoulders of giants.” – Isaac Newton

Blake Johnson, a guiding force in the CFA community, exemplifying mental-toughness and grace.

All Levels
4 minute AMRAP of:
15 Thrusters (100/65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps

then…
MoonTower Saloon @ 12 p.m. to celebrate!

“Life is change. Growth is optional.  Choose wisely.” -Unknown

ANNOUNCEMENTS

• 4/11 Town Hall Meeting (7:30 P.M. @ CFA)
• 4/12 Rock Star Pub Run (6:45 P.M. @ Town Lake by the water coolers)
• 4/20 Saturday Running Skill Session (11 A.M. @ CFA)
• 4/27 Saturday Kipping Pull-ups Skill Session (11 A.M. @ CFA)

All Levels
4 Rounds
200 M Power Row
2:00 Rest

then…
4 Rounds
50 M Sled Sprint
appx. 2:00 Rest

then…
4 Rounds
100 M Sprint
appx. 2:00 Rest

50 Shades of Gluten (Intolerance)
*Post thoughts to comments.

“Whoever can see through fear will always be safe.”  -Lao Tzu