WOD 3/25

Level 2
A. Strict Chin-ups x6-8×4 @ 22×1 Rest :00

4 Rounds
6 DB Push Press @ 55#/35#
20 M Skip AFAP
Rest 2:00

then…
4 Rounds
8 Box Jumps AFAP
Rest 2:00

Level 1  (Test Day)
Skill: Kipping Pull-up/Jumping Pull-up

Strength
A1. Press x8x4
A2. Front Squat x8x4
*Focus on Mechanics and Technique, not weight

WOD
Test:
3 Rounds
25 Wall Ball
10 Pull-ups
1 min Rest

Nutrition Myths You Need to Stop Believing
*Post thoughts to comments

“What is popular is not always right; what is right is not always popular.” – Albert Einstein

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AM – Level 2
Guthrie
Ben 13.5
Kara S
Big Spoon 10
9AM 20
J-Mo 16
Jackie 19.5
Lindsey 9.75
Ken 18
Ballet 13.5
Michele 16
Kyle 12.5
Tow Matt 14
Ray 12.5
Ginger 15
Dallas 10.5
Noon – Level 2
Mer 16.5
Snick 16
Anne 17.75
Alexa 17.75
Walker 11
PM – Level 2
Marky Marc 16.5
Gil 19
Gabriel 14.5
Daby 16.2
Erica 11.5
Dayna 10
Smitty 13
Ryan 15
Cowboy 8.05
Dani 19
Pinky 13.75
AG 18.5
Boone 12.5
Gwar 14

 

 

WOD 3/23

All Levels
Open 13.3
12 minute AMRAP
150 Wall Balls
90 Double-unders
30 Muscle-ups

“Ability may get you to the top, but it takes character to keep you there.” -John Wooden


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Muscle-ups = Functional

WOD 3/22

All Levels
4 Rounds
:10 Power Row (take 5 warm-up strokes and then go :10)
2:50 Rest

then…
8 Rounds
25 M Sled Sprint
appx. 3:00 Rest
*Record Avg. Intervals

Losing Fat With Simple Food–Two Reader Anecdotes
*Post thoughts to comments

“In my mind, I’m always the best.  If I walk out on the court & I think the next person is better, I’ve already lost.” – Venus Williams

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All Levels – AM
Joe Dan
Sissy
Janet
Kelly
Ben
Maureen
Christian
Jackie
Ebelia
Lindsey
Suzi
Jillian
Sarah
Bryan
Lon
Jeff
Russell
Veronica
Silas
Ed
Matt
All Levels – Noon
 Marky Marc
Jamey
Kayleen
Andy
49er
Ana
Allison
Spencer
Snick

WOD 3/21

Level 2
A. Hip Power Snatch (work up to a challenging 5 rep in 10:00-not a 5 RM)
B. Back Squat 10RM,  95% x10,  @90% x10 Rest 3:00
C1. Single Arm DB Row x8-10/arm x3 @3010 Rest :30
C2. Ring Push-up x8-10 x3 @ 3010 Rest :60

Level 1
Skill:
Press, Push Press, Jerk

Strength:
Build to a Heavy 5 in Press
Build to a Heavy 3 in Push Press
Build to a Heavy 2 in the Jerk

Workout:
“Crazy 8’s”
7:00 AMRAP
8 DB Deadlifts
8 Ring Rows
8 DB Step-ups / Leg

30 Awesome Quotes on Simplicity
*Post thoughts to comments

“Don’t judge each day by the harvest you reap, but by the seeds you plant.” -Robert Louis Stevenson

southcentral

**We will be running Open WOD 13.3 on Saturday Morning @ 9, 10, 11 am**

 

Strength + Beauty

S+B

 

The lovely and talented Coach Alex Janss will be leading the female athletes of CFA through a 4-week nutritional and fitness program designed to help set and achieve personal goals!

The challenge focuses on nutrition and workouts on your own with a 1x/week group check-in meeting to hold you accountable throughout the process. This is open to ALL Women and can be scaled to ALL levels of fitness – even if you are not a member of CrossFit Austin: Register Now!

What is Included?

  • S&B Guidebook
  • Weekly Check-In Meeting & Workout held at CrossFit Austin
  • 16 Workouts to Complete on Your Own (4 per week for 4 weeks)
  • 28-Day Food List
  • 28-Day Menu Guide
  • 28-Day Supplement Recommendations
  • Goal Setting
  • Before and After Pictures
  • Before and After Body Composition
  • Before and After Fitness Evaluation
  • 28 Daily Mission Emails
  • Gift Bag
  • Accountability to Food Log, Workouts and Much More!

When and Where?
S+B Sessions meet on Sundays from  5:00pm – 6:00pm at CrossFit Austin (8708 S. Congress Ave)
The dates for the next session will be announced soon!

Price: $200
*Current CFA members can save 25% on registration by entering the code “CFALADY” at checkout!

WOD 3/20

Level 2
Skill Day

Skill Review Kipping Pull-Ups

5 Rounds for Quality
7 Box Jumps
5 Hollow Rocks
7 KB Swings
5 Wall Walks

Level 1
Skill:
Rowing
Wall Ball Review

3 Rounds
500 M Row
Rest :60
25 Wall Balls
Rest :60
*Record Split for Wall Balls and Rows

How Sitting Too Much Is Making Us Sick and Fat–And What to Do About It

“The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking.” -Mia Hamm

southcentral

CrossFit Austin will be hosting this month’s CrossFit Classics Friday night (3/12)
Sign up HERE! 
*Space is limited*
Time:
6:30pm
WOD:
13.3
After party :
Moontower Saloon

**We will be running Open 13.3 redo’s and a Team WOD on Saturday Morning @ 9, 10, 11 AM**
 

AM-Level 1
Carlos 14:30
Jo 14:34
Emily 14:37
Ebelia 14:28
Megy 14:43
Lee 14:30
Maureen 14:40
Silas
Sarah
Ashlee
Ed
Christine
Frank
Ismael
Vanessa
AM – Level 2
Ben
Ruhlin
Kristi
JV
Sean
Schmidty
Janice
Mitch
Lindsey
Sparker
Russel
Kyle
Jillian
Nick
Noon – Level 2
Josie
49er
Snick
Dixie
Bryan

WOD 3/19

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CrossFit Classics is taking place this Friday (3/22) at CrossFit Austin! Come tackle 13.3 with athletes from all over Austin!  Click here to sign up today! Space is limited! 
The event starts at 6:30 pm and will be followed by an after party at Moontower Saloon! Everyone is welcome!!
*Members: Saturday’s 9 am and 10 am WOD will also be 13.3, there will be no 11 am. 
Level 2
3 Rounds
400 M Run
15-20 UB Wall Balls
*Steady continuous, Time Recorded

Rest 10:00

4 Rounds
500 M Row
5-10 Push-ups
15-20 Double Unders
*Steady continuous pace, Time Recorded

Level 1 (Test)
Skill:
Kip Swing/Jumping Pull-up

15:00 AMRAP
6 Air Squats
6 DB Push Press
6 Ring Rows
200 M Run
*Steady continuous, Total Rounds Recorded

Test: Plank

The Carb Back Load
*Post thoughts to comments

“It is our duty as men and women to proceed as though the limits of our abilities do no exist.” – Pierre Teilhard De Chardin

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AM – LEVEL 1
Gage 9 30lb
Katie 6 15lb
Lee 7 20lb
Jeff 8 35lb
Christine 7 15lb
Marissa 7 10lb
Vanessa 8 15lb
Ed 8 25lb
Jo 8 15lb
Alyssa 6 15lb
AM – LEVEL 2
Can2 10:10, 11:15
Schmidty 8:29, 14:06
BigSpoon 8:08, 10:58
Mego 8:49, 12:17
Alex 10:27, 14:25
Valyn 10:22, 15:44
Todd 8:27, 10:27
Sam 8:46, 13:39
Kristi 8:49, 14:09
Guthrie 8:02, 10:35
Russel 8:33, 11:49
Brad 10:40, 6:51
Nick 12:00, 7:42
Dallas 12:08, 7:21
Tow Matt 10:53, 8:40
Ballet 12:30, 7:48
Michael 6:44, 11:32
Ryan 11:23, 8:32
Joe Dan 8:18, 11:44
Walker 9:17, 12:47
Ray 8:55, 12:47
Erica 9:08, 13:00
Big Easy 8:00, 11:41
Kayleen 9:29, 15:40
Jen 9:07, 14:04
George 7:47, 12:29
AM – LADIES
Dayna 8:40, 12:18
Jenny 8:45, 12:28
Mer 9:37, 13:17
Smash 8:25, 13:49
Kristin 7:55, 13:41
Ginny 9:13, 13:10
Paula 8:43, 14:12
Heidi 10:22, 13:10
Allison 8:20, 15:40
Abby 9:51, 15:22
NOON – LEVEL 1
Jill 7 15lb
Craig 5 15lb
Whitney 4 10lb
Rebecca 6 10lb
Ronak 6 10lb
Alex “Dirty” 7 45lb
Andrew 7 25lb
Ashley 8 15lb
Zach 6 20lb
Kat 7 15lb
PM – Level 2
Gabriel 9:44, 11:37
Ade 8:53, 15:59
Jables 9:07, 12:01
Kiehler 8:24, 11:27
Andy 10:12, 11:12
Cat 9:59, 14:12
M-n-M 9:06, 11:25
Amber 8:52, 15:12
Gil 8:50, 12:30
Marky Mark 8:34, 12:38
Cowboy 8:36, 11:58
Robert 7:27, 11:20
AG 13:39, 12:25
Smitty 8:19, 12:55
Jeannette 9:07, 14:11
KT 10:38, 12:33
Kline 8:34, 14:04
Leidy 9:01, 13:33
Twin 10:38, 12:31
Evil 9:01, 11:55
Rufino 9:40, 12:50
JMo 8:42, 12:41
Avtar 8:06, 12:26
Gwar 8:30, 12:10
JJ 11:48, 13:18
Christian 6:39, 10:42
Adrian 7:50, 11:13
E-Rod 9:08, 14:01

WOD 3/18

Level 2
A1.  Strict Chin-ups x8-10×3 @22×1 Rest 1:00
A2. Single Arm Front Rack KB Reverse Lunges x6/leg x3 Rest :00 (switch hands half way through)
A3. Russian KB Swings x8-10×3 Rest :90

B.
8 Rounds
8 Burpees AFAP
Rest 2:0

*Monthly Challenge*

Level 1
Skill:
Hip Clean Progression
A. Hip Clean x1-3 x5

B1. Front Rack Reverse Lunges x3x5
B2. Strict chin-ups x3x5
C1. RDL x3x5
C2. Push-ups x3-5×5

Why Humans Like Taking the Easy Way out
*Post thoughts to comments

“The richest man is not he who has the most, but he who needs the least.” -Unknown

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AM – Level 1
Wisdom 55
Ismael 95
Amanda 55
Sarah 55
JJ 85
Silas 75
Sean 95
Ross 75
Meggie 45
Raj 55
Carlos 85
Ebelia 65
AM – Level 2
Jackie 19 Rx
9Am 15.6 S
Eileen 20.3 S
Guthrie 13.25 Rx
Ben 16.4 Rx
Sam 15 S
Mitch 16.6 Rx
Ken 16.1 S
Schmidty 16.6 Rx
Sparker 15 S
Todd 13.5 Rx
Chris 15.25 Rx
Tow Matt 17.5 Rx
Ballet 13 Rx
Nick 17 Rx
Kyle 15 Rx
Michelle 5 S
Brad 15 Rx
Michael 5 S
Ray 13.5 Rx
Kayleen 20.25 Rx
Walker 17 Rx
Noon – Level 2
Jamey 13.7 Rx
49er 18 Rx
Anne 20.5 S
Snick 18 Rx
Dallas 11.5 Rx
Buck 14.8 Rx
Dixie 19.5 S
Mer 20 Rx
PM – Level 2
Shug 29.1 Rx
Mego 20.25 S
Ryan 15.75 Rx
AG 16 Rx
Marky Mark 17.9 Rx
Ruffino 22.5 Rx
Smitty 19 Rx
Leidy 24 Rx
Garrett 16.5 Rx
Desiree 25 Rx
Cowboy 16 Rx
Clint 13.8 Rx
Lindsey 19 Rx
Robert 21 Rx
Jillian 17.5 Rx
Avtar 19 Rx
Missy 17.8 Rx
Adrian 16.3 Rx
Christian 14.4 Rx
Deniss 19.2 Rx
George 13.1 Rx
C2 23 Rx
PM – Level 1
Zane 135
Nicole 55
Lynn 85
Zach 55

WOD 3/16

 

ANNOUNCEMENTShg_new_poster_poster

  •  Following Saturday’s 13.2 WOD we will be heading downtown for some SXSW festivities. Good friends of CrossFit Austin, Ivan & Alyosha will be playing at the Stage on Sixth (3/16) at 3:30pmRSVP: Here!
  • CrossFit Classics will be hosted at CFA Next Friday (3/22) at 6:30pm
  • The WOD: 13.3
    After party: Moontower Saloon
    Sign-up: HERE!
  • Strength + Beauty Kicks-off on March 24th! For details click HERE!
  • First CFA Town-Hall Meeting scheduled for Thursday, April 11thTopic: Programming. What to expect & why.
  • Pub Run, anyone?
    When: Friday, April 12th
    Theme: Rockstars


All
Levels

13.2

“Don’t practice until you get it right.  Practice until you can’t get it wrong.” – Unknown

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