WOD 1/29

Level Two
CrossFit Triathlon
1 Mile Run
100 Wall Balls (20lb, 14lb, 10”)
2K Row
*For time (45:00 cap)

3 Rounds of Mobility/Stability Circuit
1:00 Calf on the wall stretch (:30/Leg)
1:00 Shin on the wall stretch (:30/leg)

Level One
Skill
Press, Push Press, Jerk

then…
20:00 AMRAP
5 Touch Jumps Touch Interval
5 Tic Tacs/Side (25lb, 10lb)
5 Unweighted Step-ups/Leg (20”)
5 Renegade Row (Push-up, Row R, Row L = 1)
5 Box Jumps (20”, 12’’-16”)

Drinking diet soda linked to depression
*Post thoughts to comments

“You must not come lightly to the blank page.” – Stephen King

Doug @ CF Classics

AM – Level 2
Aubrey 28:00, RX
Janice 28:23, 10#
Mojo 31:45, 10#
Alex 33:00, 6#
Janet 26:03, 10#
Leah 29:44, RX
Ballet 21:35, 14#
Kyle 21:15, 20#
Brad 18:17, 10#
Aaron 20:24, 14#
Michael 22:57, 20#
Can2 26:10, 10#
Tow Matt 23:18, 14#
Guthrie 23:07, 20#
EJ 34:58, 20#
Ryan 23:25, 20#
Todd 29:10, 14#
Ray 24:11, 20#
Jonathan 27:57, 20#
Kevin 24:53, 14#
Michele 30:20, 6#
Amy 35:19, 6#
Walker 26:35, 10#
Ladies
Jenny 28:36, 14#
Mer 32:06, 10#
Setni 32:26, 6#
Josie 35:18, 10#
Abby 35:55, 6#
PM – Level 2
Laila 26:40, 10#
Smitty 23:56, 6#
“G” 26:40, 10#
Gabriel 29:39, RX
Cat 31:43, 10#
Taylor 28:21, 6#
Fro 25:42, RX
Henry 29:08, RX
Anthony 35:39, RX
Dayna 25:30, RX
Sean 21:35, RX
King 29:05, RX
Shug 28:09, 6#
Jeanette 26:24, 6#
Cowboy 27:53, RX
Marky Marc 27:34, RX
KT 28:43, 6#
Melissa 26:17, 6#
Robert 25:00, RX
Greg 22:42, RX
Joe Dan 25:43,14#
Sanchez 24:17, RX
George 27:46, RX
Nicole 26:45, 10#
C2 27:50, 6#
Big Easy 28:35, 14#
Patti 29:11, 6#
Parnell 25:35, 14#

WOD 1/28

Level Two
A. In 20 Minutes find a technical 1 RM in the Clean and Jerk
B. 2 Cleans for 15:00 EMOM @ 70-80% of Today’s Max
C. 1 set Max Kip Pull-ups
*Max C&J and Pull-ups Recorded

3 Rounds of Mobility/Stability Circuit
Partner Straddle Stretch :30
10 Fire Hydrants/Per Leg (Slow Tempo)

Level One
Skill
Kip Swing/Jumping Pull-up

WOD
Quick Row Review
3 Rounds
P1 – Row 250m
P2 – 10 Jumping Pull ups + 10 burpees
*Each partner will row a total of 750 M

Congratulations to Judy and Ike for taking first place at this month's CrossFit Classics!

AM – Level 1
Early Bird Specials 9:31
Blank 10:15
Team Awesome 10:19
Team Rookie 10:35
Team Jake 14:41
Team MedBalls 10:02
* = PR!
AM – Level 2 1RM C&J Max Kip PUs
Ken 155lb*
Big Spoon 165lb 26
Kara 65lb
KJ 65lb
Eileen 95lb
Kristi 115lb* 6
Sparker 95lb*
Schmidthy 95lb 6
MegO 95lb
Leah 110lb
JV 75lb
Janice 105lb 6
EJ 185lb 20*
Duran 252lb* 49*
Ken St. 155lb* 22
Ryan 185lb 39*
Tow Matt 165lb 13
Ballet 155lb 20
Kyle 215lb* 33
J-Mo 50lb*
Jillian 50lb
Michael 205lb* 23
Dookie 205lb* 22*
Walker 125lb 30
Ray 175lb 35
Ginger 40lb (MOD)
Michele 105lb*
12P – Level 2
Jamey 275lb* 17
Dixie 115lb* 6*
49er 145lb* 10*
Jonathan 185lb* 16*
Snick 125lb 3
MNM 165lb* 12*
Kevin 175lb 14*
Gabriel 175lb* 25*
Anne 50lb*
PM – Level 2
Jeff 185 23
Khieler 175 25
Blake 237 31
Cat 125 9
Smitty 85 13
Dan 165 24
Gil 165 21
Marky Marc 155 30
Cowboy 165 26
King 175 7
Robert 175 3
KT 100
Shug 105
Mrs Fro 90
Fro 205 15
David 179 31
Gwar 185 8
ABC 115 4
Henry 185 5
E-Rod 115 1
Clint 190* 23
Greg 205 27
Parnell 225 11
Liz G 45
Missy 87
Denise 65* 1*
George 135* 20*
Adrian 185 9
Sanchez 205* 30
C2 99*
Nicole 105* 1*
PM – Level 1
Team Austinites 11:42
Team Rowing Rookies 12:27
Dallas 7:51
Erin/Ashley 10:25
Garrett/Carlo 9:10

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WOD 1/26

Test 7 COA Challenge
In 15 Minute find a
3 RM Deadlift
*Weight recorded

Test 8 COA Challenge
In 7 Minutes find a
1 RM Chin-up
or :10 Chin Over Bar Hold for max weight
*Weight recorded

Test 9 COA Challenge
3 Rounds
2:00 Max Burpees
5:00 Rest
*Total reps recorded

Non Challengers
“Relay Triathlon”
A. 100 Burpee Relay
*25 consecutive/ person
B. 4×400 M Relay
C. 4 K Row Relay
*1K Row Consecutive/ person
**4 person Teams**

WOD 1/25

All Levels
Challengers:
Make Up Day
*If you are making up yesterdays tests please ensure you have a counter, and you will need to warm yourself up before class
or
Recovery Day
* Skill Practice for the week
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Non-Challengers:
A1. Goblet Squat x10-12×4 Rest :30
A2. DB Press x10-12×4 Rest :30
A3. DB Step-ups x10-12×4 Rest :30
A4. Ring Rows x10-12×4 Rest :30

then…
4 Rounds
800 M Run
Rest 3:00

Is Sugar More Trouble Than It’s Worth?
*Post thoughts to comments

“Don’t be afraid to go out on a limb. That’s where the fruit is.” – H. Jackson Browne

AM
Can2 4:30, 4:45, 4:40, 4:30
Schmidty 4:20, 4:20, 4:17, 4:10
Shug 5:25, 5:30, 5:20, 5:10
Christian 3:14, 3:04, 3:30, 3:10
9AM 5:00, 4:46, 4:30, 4:30
Alex 5:20, 5:30, 5:10, 5:00
Guthrie 3:31, 3:25, 3:28, 3:23
Nick 3:30, 3:25, 3:25, 3:11
Ed 5:15, 4:57, 4:50, 5:32
Ballet 3:00, 3:12, 3:09, 3:02
Tow Matt 3:46, 3:40, 3:42, 3:42
Michael 3:15, 3:15, 3:16, 3:10
Ebelia 4:44, 4:35, 4:32, 4:37
Jillian 3:47, 4:10, 4:15, 4:21
Dayna 4:10, 4:01, 3:48, 4:10
Aaron 4:10, 4:01, 3:48, 4:10
12PM- All Levels
Sanchez 3:40, 3:59, 4:00, 3:54
Walker 3:55, 3:59, 4:06, 3:45
Snick 4:37, 5:30, 5:30, —
49er 3:55, 3:57, 3:58, 3:36
Greg 3:22, 3:46, 3:44, 3:30
Ken 2:41, 2:42, 2:43, 2:48
E-Rod 4:10, 4:31, 4:59, 4:48

WOD 1/24

Level Two
Challengers:
Make Up Day
*If you are making up yesterdays tests please ensure you have a counter, and you will need to warm yourself up before class
or
Recovery Day
* Skill Practice for the week
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Non-Challengers:
A. Hang Power Snatch x2x10 @ 70-80% Rest :45
B1. Dips x10-12×4 Rest :45
B2. Front Rack Reverse x5/leg x4 Rest :90

Mobility Work
C. Shin on the Wall Stretch 1:00/leg x 2
D. Calf Stretch 1:00/Leg x 2

Level One (TEST DAY)
Skill
Hang Clean
Deadlifts

Workout
A1. Deadlifts x2x10
A2. DB Weighted Step-up x8/hand x3
*Step-ups after every 3rd round of Deadlifts
*Record 2RM DL, 3RM weighted step

13 Banned Foods Still Allowed in the U.S.
*Post thoughts to comments

You got to pull on that bar like you’re ripping off the head off of a GD lion” – Donny Shankle

Congratulations to Liz Yankiver who competed in the Texas State Weightlifting meet this past weekend in Dallas & left with a new meet PR of 130kg (75kg C&J, 55kg Snatch). This was Liz's first Master's meet & she walked away with a 1st place metal! Way to go Liz!!

AM – Level 1
Maureen
Ben
Nick
Ashlee
G-Raff
Russell
Alex
Ebelia
Morgan
AM – Level 2
Kristi
9AM
Schmidty
Shug
Renick
Kara
Ken
Meg-O
Kavi
Guthrie
Jeff
Ryan
Tow Matt
Jillian
Sarah
Michelle
Melissa
Aaron
Guthrie
Michael
Walker
Dixie
Ray
Ladies Class
Abby
Jenny
Alyson
Stefani
Rachel
Emily
Josie
Allison
PM – Level 1
Kinchen
Kristan
Ruth
Jake
Paula
Jake
Jimmy
Carlo
Dustin
Peter
Devin
Erin
Savage
PM – Level 2
Boone
David
Sean
Robert
David
Clint
Twin
Parnell
C2
George

WOD 1/23

Level Two
Test 4 (COA Challenge)
2 Attempts at Max Unbroken Double-Unders
*Scaling option: 2 Attempts at Max Unbroken Singles

Test 5 (COA Challenge)
2 Attempts at Max Distance Broad Jumps

Test 6 (COA Challenge)
“Kelly”
5 Rounds (Possible 61 reps/round…the 400M counts as 1 rep)
400 M Run
30 Box Jumps
30 Wall Balls
*20:00 Cap

Scaling Options:
Rx: 24”, 20” / 20 lb,14 lb (10’ mark)
S1: 20”, 16” / 14 lb, 10 lb (10’mark)
S2: 20”, 16” / 10 lb, 6 lb (8’ mark)

Level One
Skill
Rowing

Partner Workout
4 Rounds
Row 250M
5 Push ups
5 Mountain Climbers
5 Tic Tacs
*Record Total Time & Overall Row Meters

10 Habits of Highly Successful Hunter-Gatherers
*Post thoughts to comments

“If you can’t fly, then run, if you can’t run, then walk, if you can’t walk, then crawl, but whatever you do, you have to keep moving forward.” – Martin Luther King, Jr.

AM – Level 2 Max DU Max Broad Jump Kelly
Jessie H. 130S (S) 67.25 183 reps (S1)
Sparker 1 63.25 201 reps (S1)
K.J. 4 67.75 183 reps (S1)
Eileen 55 (S) 40.75 122 reps (S2)
Sarah K. 168 (S) 63.0 173 reps (S2)
Michele 39 (S) 54.0 148 reps (S2)
Big Spoon 65 103.25 221 reps (Rx)
Alexandra 200 (S) 54.5 138 reps (S2)
Kavi 9 77.25 195 reps (S1)
Valenza 153 87.0 184 reps (Rx)
Kristi 1 63.25 158 reps (Rx)
Mego 2 58.25 128 reps (S1)
Guthrie 17 83.5 184 reps (Rx)
Melissa R. 9 76.25 192 reps (S2)
Jeff M. 15 94.75 183 reps (Rx)
Tow Matt 64 67.0 183 reps (Rx)
Janice 40 74.5 183 reps (S1)
Schmidty 6 75.0 255 reps (S1)
Jillian 85 (S) 70.25 183 reps (S2)
Taylor 4 66.0 183 reps (S2)
Bradley 4 90.5 235 reps (Rx)
Amy 1 64.25 174 reps (S2)
Todd 3 88.5 153 reps (S1)
 AM – Level 1
Ben  8:29 1000M
Ebelia  9:10 1000M
Carlos 9:11 1000M
 Alex R 9:06 1000M
Amanda 8:36 1000M
Ruth 9:07 1000M
Dunn 6:28 1000M
Russell 6:26 1000M
Caro 6:58 1000M
Noon – Level 2
49’er 35 93.0 183 reps (Rx)
Smitty 2 78.0 214 reps (S1)
E-Rod 5 87.0 149 reps (S1)
Duran 63 95.5 221 reps (Rx)
Linzi 2 76.0 183 reps (S1)
Willoughby 6 99.0 184 reps (Rx)
Laila 6 83.5 183 reps (S1)
Mer 8 71.5 183 reps (S1)
Aubrey 3 78.0 183 reps (Rx)
PM – Level 2
King 13 89.0 142 reps (Rx)
Gary 9 105.0 184 reps (S1)
Missy 8 75.0 194 reps (S2)
Dallas 4 88.0 183 reps (Rx)
J.V. 1 64.0 183 reps (S1)
Danimal 13 106.0 201 reps (Rx)
Tristan 9 (S) 61.5 113 reps (S2)
Nicole 3 77.5 227 reps (S1)
Leah 4 71.25 155 reps (Rx)
“G” 35 63.25 30:59 (S1)
Gil 57 82.25 122 reps (S1)
Dillard 29 93.0 122 reps (Rx)
Cat 110 (S) 70.0 32:00 (S1) 4 Rnds
Melissa K. 0 49.0 245 reps (S2)
Robert 1 82.0 179 reps (Rx)
Jeanette 3 49.0 123 reps (S1)
Sean 1 89.5 211 reps (Rx)
Marky Marc 16 103.0 180 reps (Rx)
Schittone 44 84.0 183 reps (Rx)
Evil 111 (S) 74.5 222 reps (S2)
Twin 95 (S) 74.5 183 reps (S2)
Big Easy 2 82.0 183 reps (Rx)
C2 1 74.0 183 reps (S2)
Adrian 10 82.25 184 reps (S1)
Denise 2 69.0 186 reps (S2)
 PM – Level 1
Pinkie 7:59
Paula 9:15
Melody 9:16
Jonothan 9:00
Gregg 9:13
Jake 9:04
Dabney 9:15
Michael 9:06
Christian 6:38
Darrell 8:14
April 9:09
Whitney 9:25
Garrett 7:04
Andy 9:11

Polar Plunge

On February 16th, a group of brave (possibly crazy) individuals from CrossFit Austin will venture to San Marcos to take on the Polar Plunge!  In an effort to raise money for a great cause, Special Olympics Texas, we will plunge into the icy San Marcos River in the middle of winter.  Participants must raise a minimum of $60 in donations from friends, family and co-workers in exchange for taking the plunge. All money raised will be used to provide year-round sports training and competitions for 5,066 athletes in the Central Texas area.  Are you brave enough to join our team?

You can participate on a team or as an individual.  CrossFit Austin has started a team already (CrossFit Austin One) that you can join, or you can start your own.

If you think you have what it takes, click here to register and read more about this great event.  Make sure you enter “CrossFit Austin One” as your team!

WOD 1/22

Level Two
Challengers:
Make Up Day
*If you are making up yesterdays tests please ensure you have a counter, and you will need to warm yourself up before class
or
Recovery Day
* Skill Practice for the week
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Non-Challengers:
A1. Strict Pull-ups x15-20 x 3 Rest :30
A2. Push-ups x15-20 x 3 Rest :90
B1. Dips x15-20 x 3 Rest :30
B2. Hor. Ring Rows x15-20 Rest :90
then…
Ab Circuit
6 Rounds
1:00 Hazda Squat/Partner Straddle Stretch (Switch stretches each round)
1:00 Side Plank (Change sides each round)

Level One (TEST DAY)
Skill
Jerk

then…
A. Push Jerk x2x5
B1. Strict Chin-ups x5 or COB Hold x4 Rest :30
*First 3 Sets are attempts to get :30 Chin over bar hold
B2. Dips x5 x 4 Rest :30
B3. Low Box Front Squat x5x4 Rest 1:00

then…
2-Person Farmer Carry
400M (50lb, 40lb)
*For time

It’s just a phase: A guide to your kid’s good food transition
*Post thoughts to comments

“The surest way not to fail is to determine to succeed.” – Richard Brinsley Sheridan

AM – Level 1
Sam
Jimmy
Carlo
Ebelia
Ed
Savage
AM – Level 2
Valyn
Alex
Mike
J-Mo
Jackie
MegO
Tow Matt
Jillian
Ballet
Michael
Walker
Ray
PM – Level 1
Taylor
Whitney
Dustin
Morgan
Devin
Paula
PM – Level 2
E-Rod
G
Smitty
Kiehler
Danimal
Fro
Mrs. Fro
Holly
Melissa R
Melissa K
The King
ABC
Robert
Pinky
Shug
Twin
Patti
Jamey
Her
Evil
James
Aaron
M-n-M
Adrian
Big Easy
C2
Sanchez
Nicole

WOD 1/21

Level Two
Test 1 (COA Challenge)
In 5:00, Find A 1 RM DB Power Snatch
*DB Snatches are from the ground

Test 2 (COA Challenge)
In 10:00, Find a 3 RM Front Squat

Test 3 (COA Challenge)
“Jackie”
1000 M Row
50 Thrusters (45lb)
30 Pull-Ups
*10:00 Minute Cap

Scaling Options:
Rx: 45lb Barbell, Unassisted Pull Ups
S1: 35lb Barbell, Blue Band Assisted Pull Ups
S2: 15lb Barbell, Jumping Pull Ups

Level One
Skill
Burpees

5 Rounds
1:00 Step-ups
1:00 Burpees
Rest 2:00

Get Your Hands Out of Your Pockets
*Post thoughts to comments

“If you’re not making mistakes, then you’re not doing anything.” – John Wooden

Congratulations to all of our athletes who competed in this past weekend's Fittest Games!

AM – Level 1
Carlos 135
Caro 115
Ashlee 50ish
Dustin 201
Ed 142
Amanda 150
Ebelia 159
Silas 130ish
AM – Level 2 1RM DB PS 3RM FS Jackie
Jenny A 35lb TBD [26 PUs (S1)]
Amy H 35lb TBD [14 PUs (S2)]
Michele M 45lb 115lb [18 PUs (S2)]
Taylor M 40lb 105lb 9:49 (S2)
Stephanie P 40lb 115lb 8:37 (S2)
Charlie K 85lb 205lb 8:54 Rx
Kelly J 35lb 105lb [50 Thrusters (S1)]
Jessica V 35lb 115lb [3 PUs Rx]
Jessie H 40lb 95lb [50 Thrusters (S1)]
Eileen E 45lb 105lb 9:32 (S2)
Bradley A 95lb 225lb 7:58 Rx
Jenny M 25lb 95lb 9:08 (S2)
Sarah K 25lb 75lb [18 PUs (S2)]
Janelle L 40lb 125lb [8 PUs Rx]
Can2 90lb 225lb 10:43 Rx
Schmidty 50lb 115lb [11 PUs (S1)]
Jackie 40lb 135lb [17 PUs (MOD)]
Michael 95lb 225lb 8:43 Rx
Gwar 80lb 185lb [5 PUs Rx]
Ken N 70lb 205lb 8:43 Rx
Ballet 70lb 165lb 9:58 Rx
Jeff M 90lb 235lb 9:43 Rx
Valenza 80lb 205lb ? Rx
Kara 30lb 85lb 9:14 (S2)
Walker 45lb 128lb 10:18 (MOD)
Ray 65lb 245lb 8:03 Rx
Melissa K 25lb 55lb 8:50 (S2)
12P – Level 2
Laila 45lb 88lb [17 PUs (S2)]
Leah A 50lb 130lb [15 PUs (S1)]
Mer 50lb 123lb 9:50 (S2)
Jonathan 85lb 185lb 9:22 Rx
Stefani K 20lb 63lb [17 PUs (S2)]
Josie W 40lb 110lb [13 PUs (S2)]
Liz G 25lb 58lb [5 PUs (S2)]
Anne P 25lb 63lb 9:24 (MOD)
MegO 45lb 88lb [4 PUs (S1)]
Patrick 100lb 315lb 5:45 Rx
Dixie 60lb 130lb [50 Thrusters (S2)]
Snick 55lb 135lb [41 Thrusters Rx]
49er 60lb 165lb [15 PUs Rx]
PM – Level 2
Emily 25lb 85lb [15 PUs (S2)]
Dan Morice 80lb 215lb [24 PUs RX]
Dallas 85lb 245lb 9:18 RX
Tristan 50lb 135lb [10 PUs (S2)]
Missy 25lb 128lb 8:48 (S2)
Gary 85lb 190lb [20 PUs RX]
Nic Munoz 100lb 265lb 8:10 RX
Tasha 40lb 105lb [1 PU RX]
EJ Rathburn 85lb 205lb 9:44 RX
Dave Kiehl 65lb 185lb 8:46 RX
Aaron Duran 100lb 265lb 7:09 RX
Cowboy 65lb 165lb [13 PUs RX]
Pamela 40lb 105lb [50 Thrusters(S1)]
Craig 70lb 160lb [12 JPU RX]
Marc Sherman 65lb 175lb [22 PUs RX]
Robert 65lb 215lb [15 PUs 10 JPUs (S1)]
Alex Smith 20lb 85lb [50 Thrusters RX]
Gil Garz 90lb 155lb 8:45 RX
Zac 75lb 205lb 8:454 RX
Gabriel Martinez 90lb 180lb [15 PUs RX]
Clint 80lb 215lb 8:57 RX
Shug 45lb 115lb [2 JPUs (S2)]
George 60lb 175lb [20 PUs ?]
Desiree 55lb 125lb 8:38 S2
Sanchez 75lb 215lb 8:56 RX
C2 40lb 108lb [11 PUs (S2)]
Adrian 70lb 185lb [17PUs RX]
Greg —- 250lb 8:24 RX
Ryan 85lb 215lb 9:46 RX
Ken 70lb 190lb [12 PUs RX]

WOD 1/19

All Levels
“Solidarity”: Fittest Games 2012 Team WOD 3
250 Double Unders (Scale 3 Singles)
50 YD Buddy carry**
200 OVHD KB swings (24K, 16 K)
50 YD Buddy carry
150 box jumps (24”, 20”)
50 YD Buddy carry
100 overhead squats (95 lb, 65 lb)
50 YD Buddy carry
*Total Team Time Recorded
**Yolk walk may be substituted in place of Buddy Carry