Level Two A. Clean x1x10 @ 80-85% EMOM
B1. Front Squats x2-3×2 @ 85%+ then… x3x1 @ 90% of clean w/ :03 Pause Rest :60
B2. CTB Pull-ups AMRAP (-2) x3 Rest 2:00
C. AB Circuit :30 on / :30 off x 3 Rounds
Running V-sit
Flutter V-sit
Over and Under V-sit
Level One (TEST DAY) Strength
A. Deadlift x3x6 Rest 2:00
B. Press x5x5 Rest 2:00
C. Hip hinge “T” x8x3 Rest 1:00
Workout
25 Wall Balls
10 Ring Rows
15 Wall Balls
10 Ring Rows
10 Wall Balls
10 Ring Rows
Join the women of CFA for drinks, laughs, and fun! We’ve got a lot of new faces at CrossFit Austin, so come out and have some fun with your CFA family! Hope to see y’all there!
CrossFit Austin and CrossFit Central are proud to announce another round of CrossFit Classics, a monthly CrossFit celebration for fitness athletes and fans in Austin, TX!
Once a month we pay homage to the roots of CrossFit and the CrossFit Games by competing in a “Classic” WOD. It may be anything from one of the original “girls,” a famous CrossFit Games Beatdown, or something even “nastier”! The workout will be announced on the first day of each month and will typically take place on the final Friday night of the month (exact times and dates will be announced with the workout). We will be accepting a limited number of competitors for the workout, so register early!
EVERYONE is encouraged to come take part in the festivities. Workouts do not have to be performed Rx, and we will have free drinks, DJ Kris Kepler, MC, and after-party specials at local establishments! Follow this page for all updates and announcements concerning the event!
The event will take place at CrossFit Austin on Friday, January 25th, 2013.
January CrossFit Classic Event
When: Friday, January 25th, 2013 @ 6:30 – 8:30 PM
Where: CrossFit Austin (8708 South Congress, Ste A-190, Austin, TX 78745)
Featuring DJ K2 of MOFIT Sign up here!
“Fran” is one of the original “girls” and perhaps the most famous of all CrossFit workouts. It is a brutal test of strength, endurance, anaerobic capacity, and tolerance for pain. Despite it’s short duration, “Fran” is widely considered one of the most feared workouts ever written on a whiteboard!
We want to take a moment to introduce the new faces you’ll be seeing around the gym this month! In addition to Alex “Toonie” Tanton, Sharon Blecker and LV Johns will be joining our Intern Staff as they learn all about what CrossFit Austin has to offer! Here is a little more information about each of these lovely ladies in case you haven’t had the chance to meet them yet…
Sharon “Vegas” Blecker
About Sharon: I recently transplanted to Austin from Las Vegas, NV where I worked in finance and trained in CrossFit. Growing up I participated in various activities such as martial arts, competitive dance, basketball, and both long and short distance running. I first found CrossFit in October of 2011 and, as most people, was hooked from day 1. CrossFit taught me how to be aware of my body, movement, and redefine how I perform and view myself as an athlete. I enjoy sharing my knowledge and experience with fellow athletes and learning from them as well. I’m very excited and look forward to training with and growing with the CrossFit Austin community!
Elvira “LV” Johns
About LV:
I am currently the Head Coach for the Women’s Lacrosse Team at Bowie High School. I went to Buffalo State College in New York, and played as starting Defensive midfield for the Women’s Lacrosse team. I have been playing lacrosse for over 17 years, coaching for high school teams over 7 years, and assisting with lacrosse camps since 2000. I have always had a passion for sports, nutrition, fitness and inspiring others. My husband, a U.S. Force Reconnaissance Marine L1 CrossFit Trainer, showed me the path to CrossFit. He trained me for 1 year and made me a believer in CrossFit when I got my first set of pull-ups. Since then, I have implemented functional exercises within my lacrosse teams workout sessions and have seen miraculous improvements in chin-up/pull-up achievements and running speed within a 4-month training period. Four years later, after having my son, Mason, last year, I have overcome the struggles of recovering from a C-section, getting back to being “fit”, have truly developed a passion for CrossFit. I now want to inspire other athletes to achieve their seemingly unattainable fitness goals. I believe that CrossFit is the path toward fitness success because it embodies everything an athlete could need in order to be better in whatever goals one may have.
December also brought even more friendly faces to our gym and we’d love to welcome our new members as well! 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…
Joe McMillan
Nick Diana
Sarah Kyle
Silas Parker
Michael Needham
Greg Vassaur
Sam Levassar
Gregg Colvin
Sophia Loera
Michael Dunn
Allison Ashley
Lee Seidlits
Stefani Koehn
Christian O’Connor
Kristi Kingston
April Gimnich
Steve Jimmerson
Melody Ley
Welcome, everyone! We’re so happy to have you here!
Level Two A. Hip Power Snatch + Hang Snatch x1+1 x 7 @ 65-70% Rest :30
B. Deadlift x2x10 @ 55% EMOM (For Speed)
C1. DB Bench x6x4 Rest :30
C2. Hor. Ring Row x8x4 Rest :30
C3. Strict Toes to Bar x8x4 Rest :60
Level One Skill
Hip Snatch
Strength
A. Hip Power Snatch x2x10 (add weight each set) Rest 1:00
B. Snatch Grip RDL @ 3111
Ab Circuit 3 Rounds of :30 per exercise
Front Plank Hold
Iron Crosses
V-up Hold
Swimmers
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 Julie “Crash” Shamblin.
Crash’s Results Over the course of the 4-week Challenge, Crash…
Lost 13.8 pounds
Lost 20.5 inches total
Lost 5.4% body fat
About Crash I am so proud of Julie (aka Crash)! From Day 1, she was prepared and ready for the challenge. Throughout the challenge, she began to find a stronger meaning to all the nutrition, workouts, group meetings etc… that, beyond aesthetics, this is about something deeper. There is a strength and beauty that is in all of us and it is powerful when found. Crash radiates from her core outwards and affects everyone around her. She is an inspiration and a role model. I am so excited to see what this girl will achieve in the future. She never ceases to amaze me. – Coach Alex
A word from Crash
Day 5 – “I can’t believe how fast my body is responding to the changes I’ve made. I feel awesome! I honestly have no cravings right now, other than wanting a glass of red wine last night. Like I said the other day, I think I was so ready mentally and physically to do this challenge, my body and mind are already thanking me!” Day 11 – “I have noticed that my new-found positive energy is spreading throughout every part of my life, not just my nutrition and fitness. Procrastination used to be my middle name, but instead of trying to think of excuses to delay tasks, now I just do them and move on. I knew I would improve my physical health with this challenge, but it’s also doing amazing things for my mental and emotional health.” Day 12 – “I feel ridiculously good.” Day 16 – “Felt fantastic today. My sleep quality has improved a lot since starting S+B.”
The above statements are direct quotes from my Strength & Beauty log when I did the program in October. They speak for themselves and to the overall improvements I made. I have done challenges before, but I never had as much success as I did doing Strength & Beauty. The weight I lost does not compare to the amount of strength gained and confidence restored. I made a personal decision to do the entire S&B challenge with zero cheats so I had nothing to think about, nothing to consider, nothing to agonize over – just eat right, exercise, sleep, and drink plenty of water. My motto became “This is not hard”. I even used it as a cadence when running 400m laps around the building. There are plenty of things in life that are hard, but clean eating and exercising are not. It is a privilege to take care of my own body, the only one I’ll ever have.
Alex is a compassionate, sweet soul, and I greatly enjoyed her guidance and leadership in this program. Her encouragement and feedback, as well as being surrounded by a group of dedicated women, helped motivate me each week. All I can really say is if you are thinking about doing S&B, stop. Don’t think about it for another second. Sign up and do it. It’ll be better than any gift you got from under a tree. 😉
Join the women of CFA for drinks, laughs, and fun! We’ve got a lot of new faces at CrossFit Austin, so come out and have some fun with your CFA family! Hope to see y’all there!
