admin

All Levels
A1. Goblet Squat x6-8×4 Rest :30
A2. Dips x6-8×4 Rest :30
A3. DB Step-ups x6-8×4 Rest :30
A4. WTD Pull-ups x6-8×4 Rest :30

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

Tip 511: Take A Multivitamin For Improved Sleep & More Energy: Feel More Motivated To Train
*Post thoughts to comments

“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!!!

Level Two
A1. Kip Pull-ups x15-20 x 3 Rest :30
A2. Box Jumps x15-20 x 3 Rest :30
A3. Push-ups x15-20 x 3 Rest :90

then..
5 Rounds
1:00 Row for Calories
1:00 Push Press (75 lbs, 55 lbs)
1:00 Step-ups (20”, 16”)
Rest 2:00
*Total Reps Recorded

Mobility/Glute Circuit
3 Rounds
:30 Shin on Wall Stretch
20 Single Leg Hip Ext. / Leg

Level One (TEST DAY)
Skill
Push Press

Workout
A.. Push Press x3x5
B. Back Squat x4x3
C. RDL x10x2
D. 1 Mile Run or 1K Row
*15:00 Cap
*Record Rowers’ 500 M Split for test sheet

CrossFit Myth-buster #1 and 7 ways to reduce the chance of injury
*Post thoughts to comments

“Talent is cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work.” – Stephen King

Level Two
1600 M Run
30 Wall Balls
1200 M Run
25 Wall Balls
800 M Run
20 Wall Balls

AB Mobility Circuit
6 Rounds
1:00 Calf Stretch/Shin on Wall Stretch
1:00 Side Plank

Level One (TEST DAY)
“Filthy 5”
5 Rounds
5 Box Jumps
5 Step-ups / Leg
5 Dumbbell Push Press
5 Dumbbell Front Squats
5 Russian DB Swings
5 Ab Mat Sit-ups
5 50 M Run
W: 16”, 20 lb
M: 20”, 35 lb
*Cap 20:00

then…
A1. :90 Front Plank Test x 2
A2. Max Strict Pull-ups or Max COB Hold x 2

A Different Kind of Fitness Resolution
*Post thoughts to comments

“Do a little more each day than you think you possibly can.” – Lowell Thomas

Level Two
A.
In 10 minutes Work to a challenging single in the Hang Clean (No Power Cleans)
*Best weight recorded

B.
9 Rounds
2 Hang Cleans @ 75% of today
1 DB Snatch / Arm
Every Minute On the Minute

C.
2K Row Time Trial

Glute Grip Circuit
5 Rounds
:30 Supine Elbow Stands
:30 Farmers Walk

Level One
Skill:
Hip Snatch Review
Hip Clean
*Teach during workout

Workout:
A. Hip Power Clean x2x10 (15:00)
*Take Folks to the Hang and full squat if experienced/able

then….

10:00 AMRAP
Ladder 1-2-3-4-5-6-7-8-9-10
KB Swing
Burpees
100m Run  

All About Minerals
*Post thoughts to comments

“Forever is composed of nows.” – Emily Dickinson

All Levels
10-Round Partner Relay
5 Deadlifts (225lb, 135lb)
10 Alligator Push-ups
50 M Farmers Walk (55lb, 35lb)
*Partners alternate rounds

All Levels
A1. Hip Power Snatch x2x10 Rest :30
A2. Rocket Jump x2x10 Rest :30

3 Rounds
10 DB Step-ups/leg
10 Horizontal Ring Row
10 Russian KB Swings
*Total Time and DB Weight Recorded

3 Rounds of Cool-Down
:30/Leg Pigeon
:30/Leg Shin on Wall Stretch
:30 Prone Elbow Stand

How to Reduce Job Stress
*Post thoughts to comments

“It is better to look ahead and prepare than to look back and regret.” – Jackie Joyner-Kersee

A big Congratulations to Chris "Kaz" Wojtewicz and Chrissy Koch on their recent engagement!

Level Two
A. Power Snatch x2x5 70-75% Rest 2:00
B. Deadlift x2x10 @ 60% EMOM (For Speed)
C1. Ring Y+T x6x4
C2. Strict Pull-up x8-10×3
C2. Dips x8-12×3

Level One (TEST DAY)
Skill
Hip Snatch
Deadlift

Strength
A. Hip Snatch x2x6
B. Deadlift x2-3×5 @ 3111
C. Step-up x8/leg x3

24 Hours of Perfect Posture
*Post thoughts to comments

“Your vision will become clear only when you look into your heart. Who looks outside, dreams. Who looks inside, awakens.” – Carl Jung

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.”

Learn more about the Strength + Beauty Challenge.

Registration for the January-February Session opens January 2nd
and the Challenge will run from 01/13/13 – 02/10/13.