Welcome, New Members!

January brought a great group of new members who are tackling 2013 with a healthy start! In case you haven’t had the chance to get sweaty with them yet, we wanted to take a moment to introduce the newest members in the Circle of Awesomeness…

Carlos Casas Dustin D’Amalfi Cat Schuetzle Abby Elliott Caitlin Meany
Ebelia Salazar Devin Lee Brian Pedersen Ed Robinson Kristin Chandler
Nicole Savage Dabney Barrett Kristan Lovelace Andrew Lockwood Ryan Chandler
Sadie Carstensen Dan Wilcox Jack Crowley Paula Atkinson Chris Kephart
Ashley Jacobi Carolina Hernandez Morgan Irving Taylor Pease Ana Gomez-Sanchez
Erin Mumy Dallas Zamora Jake Kretzschmar Ruth Cazares Peter Roe
Adrienne Patterson Ben Copstead Russell Moldenhauer Alex Rodriguez Maureen Nelligan
Vanessa Lopez Andrew Miller

Welcome, new members! We’re so happy to have you here! We hope to see each of you at this Thursday’s CFA Happy Hour so we can get to know you better!

WOD 2/4

Level Two
3 Rounds for Quality 
5 Push-up
5 Strict Pull-up
5 Goblet Squats
5 Russian Swing
5 Lunges and Twist With Medball
5 Walking Tree Tops
5 MB DL to OVHD

3 Rounds of Core Routine
Seated Chops x10
Rotational lunges, walking x10 each direction
Dead bugs x10
Superman x15
Diagonals x10 each direction
superman w/ twist x10 each direction
Rotational lunge and reach x10 each leg
Strict Toes to Bar x5-10
Hanging leg raises x20 with MB inb/t feet

3 Rounds of Cool-Down Stretch
1:00 Shin on the Wall (:30 / leg)
1:00 SL Hip Extension Hold (:30 / leg)

Level One
Skill
Kip Swing/Jumping Pull-up

6 Rounds
5 Kip/Jumping Pull ups
10 Wall Ball
20 Step ups (20”,16”)
100m Shuffle
*15:00 cap 

The healthy way of eating
*Post thoughts to comments

“In the middle of difficulty, lies opportunity” – Albert Einstein

AM – Level 1
Andrew
Ben
Dunn
Amanda
Sarah
Ebelia
A-Rod
Silas
AM – Level 2
Kristi
Styx
Sparker
Ken S
Schmidty
Rulin
Janet
Guthrie
Big Spoon
Jessie
Nicole
Leah
Jackie
Eileen
MegO
Jeff
Taylor
J-Mo
Michael
Ballet
Michele
Ray
Walker
12P – Level 2
Kevin
Josie
James
Patti
Anne
Snick
Holly
Jamey
Mer
Dixie
PM – Level 2
Emily
Melissa
Jonathan
Bryan
Boone
Robert
Araceli
Smitty
Pinky
Danimal
Gabriel
Melissa
Kiehler
Marky Marc
Aubrey
Gil
Jeanette
Joe Dan
Cowboy
Shug
Mrs. Fro
Christian
KT
Gwar
ABC
JV
Andre
Russell
Desiree
Liz G
Parnell
Andy
Evil
Twin
Phillip
Jillian
Tristan
Sanchez
PM – Level 1
Cat
Caitlin
Paula
Brian
Ana
Ashley
Darrell
Peter
Taylor
Gregg
Michael
Jimmy
Carlo
Ruth
Dallas
Sadie
Erin

Friends and Family Week!

Do you have a friend or family member who is interested in experiencing all that CrossFit Austin has to offer? 
For the month of July, MURPH 07.06.2013 will mark the kick-off of CFA’s Friends & Family Event!  Classes will be held at 6:30am and 6:30pm on Tuesday (7/9) and Thursday (7/11)! Have your Friends & Family sign-up HERE! 

March 9th @ noon CFA will be hosting a BBQ/ Potluck to close out Friends & Family Week and announce the winners of the 2013 Circle of Awesomeness Challenge!

BBQ/Potluck
To celebrate MURPH 07.06.2013 CFA will be hosting a BBQ/Potluck directly after the event. This BBQ/Potluck will kick-off our Friends & Family event! Be sure to post what paleo (or non-paleo) treats you will bring HERE!
*There are rumors of dodgeball and 3-on-3…


Sweat with your Sweetheart Free Community Workout!


CFA, LOVE IS IN THE AIR!
Join us Saturday February 8th for a FREE CrossFit group class at 9:00 AM or 10:00 AM and have a blast with your sweetie!
Non-members, members and loved ones can sign up for this fun and free event hereRegularly scheduled group classes on Saturday (2/8) have been replaced by this event, so be sure to follow the registration link to  participate. Workouts will be designed for all ability levels, making this is a great time to spread the word and come in for a fun workout!

WOD 2/2

Fight Gone Bad
*In this workout you move from each of five stations after 1:00. This is a 5:00 round from which a 1:00 break is allowed before repeating.

3 Rounds of:
Wall-Balls (20 lbs, 14lbs)
Sumo Deadlift High-Pull (75lbs, 55lbs)
Box Jumps (20″ box)
Push-press (75 lbs, 55lbs)
Row (Max calories)

*The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Scaling Options

Men Rx S1 S2 Women Rx S1 S2
Wall Balls 20#, 10’ 14#, 10’ 10#, 10’ Wall Balls 14#, 10’ 10#, 8’ 6#, 8’
SDHP 75# 55# 35# SDHP 55# 35# 12K KB
BJ 20” 20” 20” BJ 20” 20” 12”
PP 75# 55# 35# PP 55# 35# 15#
Row Row
AM – All
Emily 173 (S1)
Mrs. Fro 189 (S1)
Kline 231 Rx
Parnell 243 Rx
Brad 336 Rx
Robert 232 Rx
Debbie 206 (S1)
Mer 233 (S1)
Ashley 207 (S1)
Jenny 193 Rx
Sarah 285 (S2)
Stefani 281 (S2)
Aaron P 180 Rx
Kara 236 (S1)
KT 217 (S1)
Sean 318 Rx
Blake 275 Rx
Jackie 258 (S1)
Sam 185 (S1)
Dixie 153 (S1)
Cat 213 Rx
Crash 208 Rx
Adrienne 192 Rx
Amber 190 Rx
Greg V 291 Rx
Zac 258 Rx
Shug 175 Rx
MegO 161 Rx
Dayna 281 Rx
Melody 348 (S2)
Eileen 247 (S2)
Kayleen 240 (S1)
J-Mo 232 (S1)
Melissa 195 (S1)
Leah 208 Rx
Nicole 216 ?
Dallas 272 Rx
Sanchez 243 Rx
Fro 253 Rx
Jonathan 211 Rx
Araceli 214 (S2)
JV 245 (S1)

February Athlete of the Month: Leah Alter

State your Name and/or Nickname please:
just Leah, people have tried to give me nicknames over the years but nothing has ever stuck

Words to live by?
If you are friends with me on Facebook, you know that I throw a lot of quotes up there that inspire me. The one that has stuck with me through the years is “In the middle of difficulty, lies opportunity” – Albert Einstein

What is your fitness background?
I was a competitive swimmer as a kid, even made it to the Jr. Olympics one year. I think I came in last, but it was an awesome experience. I discovered yoga in NYC and still incorporate it in with my mobility work. When I moved to Austin I trained for a few races (running) and did the Danskin Tri but I was still looking for that “thing” that pushed me to move every day. Then I found CFA and the rest is history!

How long have you been CrossFitting?
About a year and half

What’s your favorite part of CrossFit Austin?
It’s really hard to narrow it down to 1 favorite thing. The community is beyond anything I could have ever expected. I have made lifelong friendships with some amazing people. I am inspired on a daily basis by the other athletes and they make me want to be not only a better CrossFitter, but a better person. In those moments when you’ve just PR’d or you’ve just completed your first workout RX, or you thought you couldn’t finish but did: it’s amazing to get to share that with the other athletes at CFA. I have learned so much about myself and what we are all truly capable when we put our hearts & minds into something. And of course the coaches. They have helped and supported me in and out of the gym in more ways than they even know.

What are your training goals?
I have to say it out loud?! Eeek! I’d really like to compete in The Athlete Open and The Fittest Games. I’ve officially been bitten by the competition bug.

Favorite sport or activity?
Other than CrossFit, I also play roller derby and softball. I also love spending time with my dogs. I try and take them for a hike as often as possible. I also LOVE watching and talking sports- especially football!

Recent adventure you’re planning?
I moved to Austin from NYC 7 years ago and haven’t been back for fun in many years. This spring I am planning a much overdue trip back. I can’t wait to see friends, eat at all my favorite restaurants and drop in to a box in the city.

Tell us something we don’t know about you…
I produced a feature film called “Cook County” that won the Audience Award at SXSW.

Longhorns or Aggies?
I think most people know the answer to this….NEITHER! I’m an Arkansas girl to the bone! Go Hogs Go! WPS!

Can you reveal your plan to maintain your 1st place standing in the 2013 COA Challenge?
First and foremost, sticking with eating clean, getting plenty of water and sleep. Otherwise, just working on getting stronger and faster so I can improve on all the tests. The COA Challenge is the hardest and most rewarding thing I’ve ever done. Last year’s challenge truly changed my life. No matter what happens this year, I know that I am setting myself up for a great year focused on living a healthy, happy life.

Leave the fine folks of CrossFit Austin with some parting words…
It is such an honor to be chosen as Athlete of the Month, thank you! I always love reading the bios every month and the nuggets of wisdom that everyone shares. I can’t wait to see what we all accomplish this year, 2013 is looking up to be an awesome one!

 

WOD 2/1

All Levels
A1. KB Swing x15-20 x 4 Rest :30
A2. Ring Rows x15-20 x 4 Rest :30
A3. Goblet Reverse Lunges x15-20 x 4 Rest :30
A4. SA DB/KB Press x15-20/arm x 4 Rest :30

then…
1 Mile Time Trial
*Time Recorded

Power on Ice: Training Routines of the World’s Best Bobsled and Skeleton Athletes
*Post thoughts to comments

“Man is what he believes.” – Anton Chekhov

Hoops!

AM – All
Kara 7:51
Dallas 6:57
Janice 8:57
Ebelia 9:19
Christian 6:01
Alex 9:21
Sparker 8:07
Rulin’ 6:58
April (Row)
JV 8:34
Brad 5:23
Tow Matt 7:13
Nick 7:25
Ed 9:22
Jillian 8:24
Russell 8:09
Ballet 6:26
Ryan 7:29
Ashlee 10:12
Amy 11:55
Suzi 8:25
Steve 12:56
Mer 8:44
Ashley 9:12
Maurica 8:51
Dionne 10:14
12P – All
Marky Marc 7:12
Linzi 7:28
49er 7:28
Amber 7:32
Laila 8:52
E-Rod 8:56
Snick 9:25
Stormye 11:05

 

WOD 1/31

Level Two
A. In 20:00, Work to a 1 RM Front Squat
B. DB Power Snatch x3/arm x5 @ 80-85% Rest 2:00
C. Deadlift x3x7 @ 80% of 3RM (20 Minutes)

Level One (TEST DAY)
A. Hip Power Snatch
B. Hip Power Clean
C. Back Squat 3 RM
D. :90 Front Plank Hold

Paleo Diet Challenges & Solutions V: 5 Tips for Becoming a Paleo Ninja
*Post thoughts to comments

“If you have accomplished all that you planned for yourself, you have not planned enough.” – Edward Everett Hale


January Classics 2

AM – Level 1
Ben
Maureen
Andrew L.
Andrew M.
Ebelia
AM – Level 2
Kristi
Styx
Sparker
Schmidty
Jessie
Ken
Aubrey
KJ
Nicole
Bigspoon
Eileen
Russell
Guthrie
Michael
Kyle
Michele
Walker
Ryan
Ray
Lady’s Class
Jenny
Stefani
Abby
Josie
Allison
Mer
Noon – Level 1
Dustin
Kristan
Paula
Jake
Michael
PM – Level 2
Melissa
Jeff
Anthony
Sanchez
George
Mrs. Fro
Fro


WOD 1/30

Level Two
Strict Pull-up x1-2 15:00 EMOM

then…
6 Rounds of 3:00 AMRAP
10 Touch Jump Touch
20 Tic Tacs/Side
30 Double Unders
2:00 Active Recovery
*1:00 Jump Rope / 1:00 Walk

Level One
Skill
Handstand Push-up Progressions

then…
2 Rounds of 3:00 AMRAP
5 Wall Balls
5 Push ups
10 Tic Tacs
Rest 3:00
*During Rest Accumulate 20 Pull-ups (Any Kind Strict Kip, Partner)

16 Things You Should Have Never Stopped Doing
*Post thoughts to comments

“Give me the splendid silent sun with all his beams full-dazzling.” – Walt Whitman

January Classics

AM – Level 1
Carlos 120
Morgan 100
Ed 150
Sarah 160
Kayleen 140
Amanda 160
Alex 160
Vanessa 160
AM – Level 2
Eileen 240
Ruhlin 600
Jessie 340
KJ 395
Schmitty 475
Janet 486
Alex 480
G 473
JV 410
Sparker 300
Kristi 430
Taylor 481
Herr 440
Jillian 420
Guthrie 490
Tow Matt 540
Mego 521
Ballet 430
Ryan 778
PM – Level 1
Jonathan 140
Peter 120
Darrell 140
Savage 120
Leidy 147
Michael 150
Stormey 205
Whitney 160
Erin 120
Garrett 140
Jeff 160
Dallas 5 & 8
Paula 5
Melody 5
Caro 5
Jake 4
PM – Level 2
Dayna 780
Smitty 720
Laila 724
Araceli 660
Adrienne 651
Aubrey 686
Gil
Robert 652
Kiehler 729