Level Two A. Find a 1 RM Hang Clean
B. Hang Clean x3x9 @ 75% of 1 RM for the day Rest :45
C1. Alligator Chops 15/15/15/15 x 3
C2. Accumulate :20 Fingertip Hang x 3
C3. Walking Barbell Lunges x10/legx3 (Heavy)
Level One(TEST DAY)
A. Hip Power Snatch
B. Hip Power Clean
C. Back Squat 3 RM
D. :90 Front Plank Hold
2 Rounds of 3-6-9-15
Thrusters (95 lbs, 65 lb)
Pull-ups Rest 5:00 *Cap 5:00 per round *Practice Jump Rope skills during rest
Level One Skill
Kip Swing/Jumping Pull-up, Burpee, Wall Ball Review
Partner Workout 3 Rounds
50 M Slide
50 M Skip
50 M Slide
50 M Skip
AMRAP
10 Burpee
10 Wall Ball Rest 1:00 *Partner A Starts on Slide/Skip, Partner B on Burpee/WB AMRAP after Partner A finishes Switch Immediately *Rest Starts when Partner B is done with Slide/Skips *Record Total Rounds per team
“I’m a big believer in starting with high standards and raising them. We make progress only when we push ourselves to the highest level. If we don’t progress, we backslide into bad habits, laziness and poor attitude.” – Dan Gable
Level Two A. Hip Clean + Hang Clean & Jerk x2+1×5 Rest :45
B. In 15:00, work to a heavy (but not max) 3 in the Front Squat
C1. Back Squat x6x4 @ 80% Rest :30
C2. Alligator Chops 10/10/10/10 x 4 Rest :60
D. Accumulate :60 Fingertip Hang
Level One(TEST DAY)
Skill
Hang Clean
Deadlift
Strength A1. Deadlifts x2x10 (Build weight up each round, as needed)
A2. DB Weighted Step-up x8/Leg x3 *Step-ups after every 3rd round of Deadlifts *Record 2 RM DL, 8 RM weighted step-ups
We can’t contain our excitement in any longer – Fall Fit Fest is returning to CFA on Saturday, November 17th, 2012!
“Fall Fit Fest 2012” will be a fundraiser for the Kenedi Jae Groves Family. All proceeds from this event will go directly to Kenedi and her family as they continue to wait for a heart donor.
Come join us for a Ladies CrossFit competition, Beer and Mimosa Mile, Feats of Strength, Beard Pageant, and the infamous Burpee Bank! The festivities will kick off at 8:00 am with a Ladies-Only CrossFit Competition and continue until 2:00 pm.
More details will be coming soon, so be sure to check with staff, our website, and facebook for updates. Want to help? Talk to a CFA staff member and let them know!
Schedule of Events:
8:00am – 10:00am
Ladies-Only Team Competition
10:00am
Games, and Feats of Strength
11:00am
Beer & Mimosa Mile
Noon
Beard Beauty Pageant
1:00pm
Burpee Bank Bonanza
The Ladies-Only Competition: A competition featuring two team workouts: a strength-based workout and a endurance-based body-weight only workout. Each team will be scored and ranked in each workout and the team with the lowest overall score will be claim victory.
1st-Place Team will receive a free month of Membership at CFA and a pair of Reebok Nanos!
Best-dressed Team will receive a $50 Gift Card to Lululemon!
Event 1 (100 Pts): In 10:00, find a 1 RM Deadlift *Final Score is total weight for each teammate *Each athlete must register a weight for the team’s score to count
Event 2 (100 Pts): 50 Yd Partner Sled Pull
50 Partner Wall Balls (14lb)
50 Yard Sled Pull
50 Partner Pull-ups
50 Yard Partner Sled Pull
50 Patty-Cake Burpees
50 Yard Partner Sled Pull *Final Score is the team’s total time at the end of the event *Teammates pull the sled together and split the reps, with one person working at a time *Each athlete must complete at least one rep of each exercise
Scoring will be relative to placement in each event just as in the Final CrossFit Games. See this article and chart for scoring information (click here).
The Novembeard Finale: There will be 2 contests associated with Novembeard and the winner of each will receive a free month of group classes at CrossFit Austin.
1. Beard Beauty Pageant: The victorious team from the Ladies’-Only Competition will sit on the Judges’ Panel to determine who has the grandest beard at CrossFit Austin. Beards will be judged on a scale of 1-10 in 4 categories:
Manliness: Does your beard demand respect? Or should we get a nice little sundress?
Girth: Can you keep a small village warm or do you have apache tribe on your face?
Presentation: Does your beard fit your face? Your personality? Is it creative?
Back Story: The epic tale behind your furry face…
2. Shave and Weigh: Let the scales tip in your favor! The beard that weighs the most at weigh-in / shave-off will be the heavyweight champ!
Beer and Mimosa Mile:
Easy….. Drink a beer or a mimosa, run a lap around the building. Repeat 4 times. Curious? Check out the Unofficial Beer Mile WR @ 5:02.5
Feats of Strength: Back by popular demand! Take your chance at claiming victory in the Max Handstand Hold, Max Strict Pull-ups, 100lb Farmer’s Walk, Stone Deadlift, and more…
Level One (TEST DAY) A1. Push Press x5x4 Rest 1:00
A2. Strict Chin-ups x5 or COB Hold x4 Rest 1:00 *First 3 Sets are attempts to get :30 Chin over bar hold
B. Back Squat x5x4 Rest 1:30
then… 2-Person Sled Drag
6:00 Sled Drag (45lb, 25lb) *Partners switch every 1:00 *Goal: get around the building!
