then… 10 Rounds 200 M Run (start at end of parking lot) 5 Ring Row 5 Russian Swings 5 Double Under (x3 Singles) Rest 1:00 (Jog Back) *Record best round
Good luck to all of our competitors as they take on the Fittest Games 2013 this weekend!
Level Two A. Power Clean x2x10 @ 70-75% Rest :45 B. Front Squats work to a heavy Single in 15:00 C. Front Squat x3 @ 85% of Today EMOM for 3:00 D1. RDL x10x3 Rest :45 D2. Walking Lunges x10/leg x3 Rest :45
Ab Circuit: Coach’s Choice
Level One Skill Headstand to Handstand Holds Wall Walk
Kick up
15:00 AMRAP 200m Run 10 Ring Rows 10 Push Ups 200M Skips
“Every thought you produce, anything you say, any action you do, it bears your signature.” – Thich Nhat Hanh
We hope to see everyone out at the Fittest Games this weekend to cheer on our AWESOME competitors! Good luck to everyone who is competing...Judy, Jeff, Miguel, Shane, Gilbert, Janss, Stacey, Toonie, Gold, Leigh, Dayna, Mikey, Doug, Kristen, Erin and Blake!!!
The 2013 Circle of Awesomeness Challenge is right around the corner and we hope you’re getting fired up for the awesomeness that is coming! Past challenges have produced some amazing results, some of which we’d like to share with you. One such success story belongs to Gary Kanning…
Gary’s Results…
Lost 1.5% body fat
Increased 1 RM Power Snatch by 20lbs
Increased 1 RM Clean to Thruster by 25lbs
Increased L-sit hold time by 38 seconds
Increased 5 RM Front Squat by 25lbs
Increased FGB score by 28 reps
Decreased 2-Mile time by 1:02
Decreased Karen time by 52 seconds
Decreased Annie time by 1:52
A word from Gary…
“I really had no idea what I was getting myself into when I signed up for the challenge last year. It changed my life in so many unexpected ways. I’m happier and healthier because of it and I can’t wait to do it again!”
The CrossFit Austin Strength + Beauty Challenge starts up again January 13th, 2013! Past sessions have led to some amazing results, some of which we just have to share with you! This week’s athlete is Emily Schoolfield.
Emily’s Results Over the course of the 4-week Challenge, Emily…
Lost 7 pounds
Lost 11.5 inches total
Lost 5.9% body fat
About Emily
Emily and I lived in the same apartment complex during the time of the Strength and Beauty challenge. The only thing I knew about Emily previous to the challenge was that she had a small dog she walked every morning and that she was a member at CFA. Over the 28 day Challenge I was blessed to get to know Emily. She was so fun to coach and one cool chick! Her physical results are fantastic but what I love even more is her beautiful spirit, it became more apparent as each week passed. You could see her glow from the inside out. The way she views life is an inspiration and is exactly what I hope each girl will be able to find within themselves! Thank you, Emily, for being a part of the Strength and Beauty challenge and for being AWESOME in general!
A word from Emily
Emily went on a family trip to Disney World post Strength and Beauty Challenge: “Weirdest thing about this vacation is taking pictures and doing a double take! Thanks to S&B my face is so skinny!! I hardly recognize myself!! Looking forward to coming home and detoxing. The food here at Disney makes me feel gross :(”
A message to our S&B group from Emily about a month or so post challenge: “Just looked back at my before and after photo. Still shocks me. So encouraging and motivating! So blessed to have been on that journey with y’all. Keep it up ladies, you’re worth it.”
