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ANNOUNCEMENTS

• 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 3:30pm!
• 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 11th.
• Topic: Programming. What to expect & why.
• Pub Run? You ask, we deliver!
• When: Friday, April 12th
  
• Theme: Rockstars

All Levels
A1. American KB Swings x10x4 Rest :30
A2. Staggered Push ups x4-6/ea posx4 Rest 1:00

10 min AMRAP
20 Thrusters 65#/45#
30 Tic Tacs
40 Step ups
*No Rest or Stopping

5 Recovery Secrets of Endurance Athletes
*Post thoughts to comments

“The will to win is important, but the will to prepare is vital.” -Joe Paterno

ANNOUNCEMENTS

• 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 3:30pm!
  RSVP: 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!
• First CFA Town-Hall Meeting scheduled for Thursday, April 11th
  Topic: Programming. What to expect & why.
• Pub Run!  You ask, we deliver!
  When: Friday, April 12th
  Theme: Rockstars!

Level 2 
A. Back Squat x3x6@80% Rest 2:00
B1. DB Bench x4x4@80% Rest :30
B2. WTD Horizontal Ring Rows x4x4 Rest 1:00
C. DB Farmer Walks x50mx4, Rest 1:00

Level 1
MQ x12x3 Including Goblet Squats

Skill:
Headstand to Handstand Holds, Wall Walks, Kick Up

Strength
A1. RDL x10x3
A2. Push-ups x10x3
A3. Jumping/Kip Pull-up x10x3
*focus on mechanics and techniques not weight

Workout
1K Row
20 Wall Balls
750M Row
15 Wall Balls
500M R0w
10 Wall Balls
*15 Time Cap

The Number One Thing You Can Do to Feel Better
*Post thoughts to comments

“To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine

Congratulations, Liz!

Level 2
“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull ups

Level 1
Skill:
Burpees

Workout:
4 Rounds
6 Lunge and Twist w/ MB
100 M Lateral Slide
6, 5-Step Burpees
100m Run
6 Box Jumps w/ Step Down

Ten Benefits of Coffee for Health, Performance & Body Composition
*Post thoughts to comments

“The mind has exactly the same power as the hands: not merely to grasp the world but to change it.” – Colin Wilson

Level 2
A. Power Snatch x3x7@75% Rest 1 min
B1. Lunges x8/stepsx4@Heavy Rest :30

6 Rounds
50m Resisted Runs
8 Box Jumps
Rest 2 mins

Ab Circuit “Coaches Choice”

Level 1 
Skill:
Hip Snatch Progression
A. Hip Power Snatch x1-3 x 5

Strength:
B1. Snatch RDL x5x3 @3211
B2. Push-up x3-5 x 3
C1. Front Squat x3x5
C2. Strict Pull-ups x3x5

Kitchen Cheat Sheet Guide on Basic Cooking Techniques
*Post thoughts to comments

“Failure happens all the time.  It happens every day in practice. What makes you better is how you react to it.”  -Mia Ham

The CrossFit Austin Strength & Beauty Challenge starts up again March 24th, 2013! Past sessions have led to some amazing results, some of which we just have to share with you! This week’s athlete is Colleen Legge.

Meet Colleen! Before & After her Strength & Beauty Challenge!

STATS
Lost 3.3% Body Fat
Down 13.5 Inches
Dropped 17lbs

Quote from Colleen: “The group sessions were extremely helpful. Hearing where people struggled and found success made you feel not alone. It was a group effort…… So numbers don’t lie……I could feel this is in my clothes, and I could certainly feel that every time I stepped onto my yoga mat. Since then I have taken off another 5 pounds on the scale and I am more than ever committed to my daily practice of yoga.”

Link to Colleen’s Blog: http://sportivocantate.blogspot.com/2013/03/comeback-33-aka-strength-beauty.html

To Learn More About CrossFit Austin’s Strength & Beauty Challenge Click Here!

 Register Here!

Level 2:
A1. Clean x2x10@ 70% Rest :00
A2. Pull-up x2x1o @ 70% Rest :60

Then…

2 Rounds
Row 250m
1:00 Rest
1:00 Tic Tacs
1:00 Rest
1:00 DU
1:00 Rest
400m Run
1:00 Rest

Level 1
Skill:
KB Swings (Russian)

Strength
A1. SA Reverse Lunge to SLDL x5/leg x3
A2. SA KB/DB Press  x10/arm x3
*Focus on Mechanics and techniques not weight

Workout
Test:
1 Mile Time Trial
*Record Best Time

 A lion in Iron
*Post thoughts to comments

Obstacles are those frightful things you see when you take your eyes off your goal.  ~Henry Ford

Friends and Family Week
It’s not too late to sign up! Guests of current CFA members register here!
**Don’t forget to join us on Saturday for BBQ & fun**

ANNOUNCEMENTS!
BBQ – This Saturday (3/9) @12pm

• Members! Have you been dying for a chance to put your coaches to shame?!?  Well, here it is!  Introducing the CFA BASKETBALL TOURNAMENT! Sign-up sheet is on the clip-board by the whiteboard.  DO IT!
• The coaches have been training their throwing arms for Dodgeball. We suggest you do the same. No sign-up necessary.
• The Open WOD 13.1 will be the WOD for all Saturday classes (9am, 10am and 11am).  Haven’t singed-up yet? GO! HERE!

Austin Athletics Running Program is Back!

• Coach Aaron will focus on all aspects of running. Perfect for anyone looking to run a personal best!
• Meets Tuesday nights from 6:30pm-7:30pm
• Participants receive 3 additional workouts
• Space is limited to 10 people
• Sign-up today!

Level 1 & 2
Movement Quality “KB”
3 Rounds 5-10
Goblet Squats
Goblet Good Mornings
Bent Over Row

2 Rounds
500m Row
Rest 2min (1 min Jump Rope)
600m Run
Rest 2min (1 min Jump Rope)

It’s A Big Ol’ Pile of ‘Shift’ Work
*Post thoughts to comments

“I am neither an optimist nor a pessimist, but a possibilist.” – Max Lerner

Wes is pretty excited for The Open

Coach Miguel took the time to sit down and write out some very helpful hints for everyone who is gearing up for the Open WOD’s.  Miguel is an experienced competitive CrossFitter, so all of these recommendations come from years of experience and experimentation.

1. Take care of yourself
Foam roll daily! I can’t say it enough how much foam rolling daily has changed the game for me within the past 3 months. Take the initiative to be proactive with your body and not be forced to be reactive to injuries. Drink plenty of water. This will keep your body hydrated and keep your muscles fluid and moving well. Eat the right foods. If you truly want to test your fitness in the open, then treat it as such and provide your body the fuel it deserves. Good veggies, quality meats and some starches to recover.

2. Movement Prep
Kelly Starret and Carl Paoli do a great job at providing information on movement specific prep. I can also guarantee that every single coach in the gym can provide you tips for specific mobility and stability prep pieces to prepare for each week’s workout. Don’t wait until 10 minutes before the workout to take care of tight shoulders and immobile hips. Handle your biz NOW!

 3. Listen to your coach
Your coach, whoever it may be has most likely studied this workout from every angle possible and knows which way is best for YOU to attack it. We’re all built differently and will attack the workouts accordingly. Your coach will know what you should do and you should listen to them.

4. Wear blinders
The Open has to be the BIGGEST mental challenge of the entire CrossFit Games season. First will come the anticipation of the workout and the clicking of refresh as 7pm on Wednesday approaches. Soon thereafter will be the constant update of the leaderboard. Then will be the chatter at the gym regarding who did what, when, where and why. Above all this you MUST put blinders on. YOU must do the best YOU can do weekly because that is all that matters. It will be difficult, but the most torture comes from speculating what everyone else is doing and second guessing your own strategies or performance. If you put blinders on you will win every time, because it will be you vs. you.

 5. Have fun!
The Open is a time to have fun. Partake in the festivities, get sweaty and then enjoy some BBQ. It can become very stressful, but if that happens, adjust your frame of reference and realize that your ability to workout is a blessing. You should be competitive, and you should definitely be focused, but don’t let it get in the way of having fun with it!