WOD 10/25

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

Mindfulness

“The last of the human freedoms is to choose one’s attitude in any given set of circumstances.” – Victor E. Frankl

AM – Level 1
Garrett S
Phillip S
Amanda S
The King S
Erich S
AM – Level 2
Mikey S
JV S
Sparker S
Schmidty S
Alex S
Shug S
Leah S
Guthrie S
MegO S
Big Sppon S
Mitch S
Jessie S
Jeff S
Jamey S
Tow Matt S
Michael S
Walker S
Todd S
Ray S
AM – Ladies’
Jenny S
LV S
Emily S
Josie S
Crash S
Irl S
Mer S
12P – Level 1
Jonathan S
Liz S
Ken S
Anne S
Brooke S
Dixie S
Snick S
PM – Level 2
Helen S
Gil S
E-Rod S
Diana S
Dayna S
Marky Marc S
Nic S
Blake S
Danimal S
AG S
Schittone S
Evil S
Patti S
JJ S
Liz G S
C2 S
Missy S
Alyson S
Elena S
PM – Level 1
Daby S
Tristan S
Vanessa S
Sarah S
Mark S
Big Easy S
Twin S
Fran S
Valerie S
Ruben S
Lisa S
Kara S

WOD 10/24

Level Two
2K Time Trial

Rest 5:00

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

Why do most vegetarians go back to eating meat?
*Post thoughts to comments

“If you don’t like something, change it. IF you can’t change it, change your attitude. Don’t complain.” – Maya Angelou

AM – Level 1
Rajesh+Mike 5
Eugenia+Kandy 5
Shanon+Dakota+The King 5
AM – Level 2
MegO 10:08
Styx 9:00
Mitch 7:51
Jessie 9:07
Alex 10:57
Kavi 8:49
Kelly 9:31
Guthrie 7:25
Ivan 7:25
Janet 8:12
Jeff 8:20
Brad 6:39
Ryan 8:17
Tow Matt 7:44
Erin 8:56
George 8:43
Ballet 7:50
12P – Level 2
Laila 9:09
49er 7:52
Kiehler 8:19
PM – Level 2
Karl 9:28
Vince 7:59
Vanessa 8:42
Erica 9:10
Ryan 7:49
Crash 8:41
Cat 10:40
Gary 7:44
Nic 7:40
Schittone 8:38
Cowboy 7:50
Gil 8:58
Bryan 9:02
Marky Marc 8:)5
Jeanette 9:41
James 8:34
C2 8:59
Andy 7:17
Patti 9:28
Dillard 8:51
Denise 10:23
Can2 7:47
Adrian 8:02
Lane 7:56
Turk 7:35
AG 6:57
Melissa 10:25
Leidy 9:53
PM – Level 1
Tristan + Andy 4
Big Easy + J-Mo 6

 

WOD 10/23

Level Two
30:00 AMRAP

400 M Run
10 KB Swings
10 Touch Jumps Touch Interval
10 KB Cross Chops (/side)
10 Box Jump (Step Down)

Mobility Circuit
4 Rounds
:30 Spiderman Walks
:30 Elephant Walk
:30 Front Plank Hold
:30 Toes to Sky
Rest :30

Level One
Skill
Handstand Push-up Progressions

WOD
3-2-1-3-2-1
Press
Chin-up
*For load

then…
2x400m
Rest 5:00

Sitting is killing you
*Post thoughts to comments

“Only those who will risk going too far can possibly find out how far one can go.” – T. S. Elliot

Congratulations to Dan, Leah, Nicole, and Sean on their performance at the Central TX Showdown this past weekend!

AM – Level 1
Garrett 1:22, 1:23
Morgen 1:31, 1:44
Amanda 1:43, 1:42
Frank 1:35, 1:37
Eric 1:18, 1:29
Erich 1:16, 1:20
Gabriel 1:22, 1:38
AM – Level 2
Mike 5
Mikey 6
Alex 4
JV 5
Big Spoon 6
Janet 5
Guthrie 5
Ivan 2
9AM 4
Michele 5 (MOD)
Ballet 6
Jeff 6
Ryan 6
Brad 7
Ray 6
AM – Ladies’
Mer 4
Emily 4
LV 6
Jenny 6
12P – Level 1
Avtar 1:12, 1:34
Heidi 2:15, 2:26
Anne 1:45, 1:50
Snick 1:25, 1:36
Shannon K 2:50, 2:45
Dixie 2:43, 2:25
Caroline 1:37, 1:41
Jonathan 1:02, 1:11
Smitty 1:26, 1:22
PM – Level 2
Diana 5
Kiehler 6
Marissa 6
Sherman 5
Melissa 5
Caitlin 5
Kevin 5
Bryan 5
Crash 4
Gil 4
Heather 4
Chris 6
Jeanette 6
Lane 5
Dayna 6
Shug 5
Andy 6
Melissa K 6
Pam 4
Blake 5
Turk 7
Laila 6
Leidy 5
Sean 6
Sanchez 5
JP 7

 

 

 

 

WOD 10/22

Level Two
A. In 12:00, work to a heavy single in the Hang Snatch
B. On the minute, every minute for 7:00 Hang Snatch x 3 @ 75% of today’s single

then…
4 Rounds
5 Deadlift @ 100% of 1 RM Clean
5 CTB Pull-ups
5 Plate Farmer’s Walks (red line to red line)

then…
Glute Straight Leg Raise 30/leg

Level One
Skill

Frank Squats
Thrusters

5 Rounds
:45 6 Thrusters (95/65 lbs) / 6 Lateral Bar Hops
Rest 2:15
*Total Rounds completed, start over each set

Why you shouldn’t burn more than 4,000 calories a week through exercise
*Post thoughts to comments

“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

AM – Level 1
Mike 7 (65lb)
The King 6 (65lb)
M-N-M 9 (65lb)
Brooke 6 (55lb)
AM – Level 2
Juan 11:54
Charlie 11:06
Mikey 13:53
Mike 8:38
Mitch 11:39
MegO 11:22
Kelly 9:58
Jessie 10:52
Sparker 11:35
Janet 11:00
Eileen 12:05
Valyn 10:12
Ryan 9:47
Michele 10:04
Erin 11:10
Tow Matt 8:40
Ballet 9:58
Michael 7:31
Brad 8:33
Jeff 7:39
Ray 10:50
E-Rod 11:16
Can2 12:27
George 10:07
PM – Level 2
Blake 8:35
Dan 8:00?
Nic 7:35
Sherman 8:46
Cat 9:38
Jennifer S 7:04
Dayna 6:45
Aaron 7:48
Erica 8:11
Gary 6:08
Kline 7:17
Cowboy 6:09
Diana 7:20
Melissa K 6:44
Schittone 8:00
James 7:50
Marky Marc 8:20
JJ 11:46
Leidy 10:15
Shug 9:10
Sanchez 9:40
Clint 7:53
Doug 6:36
Evil 8:29
Andy 10:54
C2 9:42
Missy 9:30
Wade 11:52
Parnell 9:37
AG 10:03
Alyson 10:46
Denise 10:37
PM – Level 1
Linzi 5 (55lb)
Daby 5 (65lb)
Snider 5 (35lb)
J-Dub 5 (35lb)
Smitty 7 (35lb)
Frank 5 (35lb)
Rueben 5 (65lb)
Valerie 5 (35lb)
Fran 5 (35lb)
Vanessa 5 (40lb)
Kara 6 (35lb)
Shanon 5 (35lb)
Twin 8 (35lb)
Phillip 6 (95lb)
Lisa 5
Hannah 4
Eugenia 4
Tristan 5

 

WOD 10/20

All Levels
2-3 Person Teams

30 Pull-ups
60 DB Thrusters
300 Double Unders (Singles 1 to 1)
60 Pull-ups
30 DB Thrusters
*1 person works at a time

then…
3 Rounds
10 Windmills/side
10 Wrestler Bridges

Old School 9:20
Thrust This 10:36
Caliente 10:24
Man Duo 9:58
Three’s Company 8:51
AG/Michael 10:12
DU Dudes 12:27
Laurel’s Revenge 11:20
Team Jen 7:42

WOD 10/19

All Levels
A1. Goblet Good Mornings x10 x 3
A2. Horizontal Ring Rows x10 x3

2-4-6-8-10
1 Arm KB Lunge/Leg
Russian KB Swing
Rocket Jump
100 M Run
*M: 24K, W:16K
*10:00 Cap

5 Rounds
:30 Table Top Crab Walk
:30 Deadbug
:30 Swimmers
Rest :30

Shift from the Dreaded Drama Triangle to *The Empowerment Dynamic
*Post thoughts to comments

Am – All
Ivan 9:03
Mitch 8:58
Can2 (4+ Rds)
Big Spoon 8:39
MegO (4+ Rds)
Garrett 8:49
Janice 9:33
Linzi 9:28
Suzi 9:28
Phillip 9:52
Valyn (4+ Rds)
Guthrie (4+ Rds)
Eileen (4 Rds)
Tow Matt 9:38
Ballet 9:143
Ryan 8:50
Jeff 7:59
LV 7:41
Jenny 7:42
Mer 9:49
Kiehler 9:44
12P – All
Gil 9:26
Marissa 7:54
Laila 8:54

WOD 10/18

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

Get off your feet when you eat
*Post thoughts to comments

“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.” – Christian D. Larson

Liz's Grace at 105lb

AM – Level 1
Erich S
Brooke S
The King S
AM – Level 2
Mikey S
JV S
Ivan S
Nicole S
Janice S
Zac S
Alex S
Leah S
Guthrie S
Jessie S
Ryan V S
Schittone S
Michael S
Michele S
Jeff S
Derek S
Ray S
AM – Ladies’
Walker S
Caitlyn S
Jenny S
MegO S
LV S
Taylor S
12P – Level 1
Kyley S
Avtar S
Anne S
Snick S
The Answer S
Linzi S
Dixie S
Caroline S
Jonathan S
PM – Level 2
Shug S
Kevin S
Ed S
Sanchez S
Gil S
Pam S
Fro S
Mrs. Fro S
Gwar S
Parnell S
Gabriel S
Jackie S
Blake S
Dayna S
Nic S
Lane S
E-Rod S
Gary S
Kaz S
Evil S
Wade S
Patti S
JJ S
C2 S
Elena S
PM – Level 1
Dakota S
Daby S
Eugenia S
M-N-M S
Twin S
Amanda S
Javier S
Big Easy S
Valerie S
Ruben S

Fall Fit Fest 2012

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!
  • Registration Opens on Sunday, October 21st @ 3 PM. Only $50 per team to participate! Sign up here!
  1. 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
  2. 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…

WOD 10/17

Level Two
2 Rounds

1K Row
Rest 3:00

2 Rounds of 3:00 AMRAP
7 Wall Balls
7 Burpees
Rest 3:00
*During Rest, Accumulate 30 CTB Kip Pull-ups

then…
C1. Jane Fondas x:15 x3
C2. Barbell Twists x10/sidex3
C3. Supermans x10 x3

Level One

Skill
Kip Swing/Jumping Pull-upWorkout (15 Minute Conditioning):7 Rounds
5 Burpee to Jumping/Pull up
5 Wall Ball
5 Tic Tacs
100m Lateral Side

Sprint Technique for CrossFit
*Post thoughts to comments

“People rarely succeed unless they have fun in what they are doing.” – Dale Carnegie

AM – Level 1
Leslie 16:40
Phillip 16:10
Mike 16:15
David B 20:15
The King 18:38
Eric H 18:55
Morgen 18:30
AM – Level 2 Row 1 Row 2 AMRAP 1 AMRAP 2
MegO 4:41 4:25 2 2
Can2 3:35 3:46 3 2
Janice 4:21 4:31 3 2
Janet 3:57 4:00 3 2
Jessie 4:32 4:27 3 2
Eileen 4:16 4:10 2 2
Mitch 3:49 3:49 3 2
Alexandra 5:28 5:19 3 2
Valyn 4:58 5:14 2 2
Jackie 4:48 4:40 3 2
Tim 3:42 3:54 3 3
JV 4:40 4:55 3 3
Guthrie 3:29 3:32 3 3
Brad 3:09 3:44 3 2
AJ 3:58 4:02 3 3
Ryan 4:00 4:07 3 2
E-Rod 5:00 5:02 2 2
Bryan 4:29 4:24 4 3
George 4:05 4:22 3 2
12P – Level 2
JP 3:36 4:00 3 2
Marissa 4:29 4:43 3 3
Laila 4:26 4:36 3 2
PM – Level 2
Ryan 3:42 3:49 3 2
Mrs. Fro 4:55 5:03 2 1
Sean 3:35 3:33 4 3
Kiehler 3:50 4:01 3 2
Diana 3:47 4:11 3 2
Schmitdy 4:18 4:36 3 2
Melissa K 4:50 4:55 6 3
Caitlin 4:24 4:39 2 2
LG 4:20 4:30 2 2
Marky Marc 3:44 4:00 2 2
Zac 3:37 4:01 3 DNF
James 3:50 4:10 2 2
Rocky 4:21 4:23 2 2
AG 3:12 3:54 3 3
Schittone 3:47 4:15 2
C2 4:18 4:40 2 2
Patti 4:20 4:36 2 2
Desiree 4:30 5:09 2 2
Denise 5:14 5:12 3 2
Jeff 3:54 4:11 3 2
Andy 3:28 3:34 3 2
PM – Level 1
Javier 16:17
Twin 18:04
Daniel 17:29
Smitty 14:55
Dakota 16:20
Daby 16:28
Angelica 14:12
Mark 15:20
David I 16:31
Kandaace 21:38
Big Easy 15:18

WOD 10/16

Level Two
20:00 AMRAP

5 20-yard Shuttles
5 Tic Tacs/Side (25 lb, 10 lb)
5 Unweighted Step-ups/Leg (20”)
5 Renegade Rows (Push-up, Row R, Row L = 1)
5 Box Jumps (20”)

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!

The nitrate and nitrite myth: Another reason not to fear bacon
*Post thoughts to comments

“Most people see what is, and never see what can be.” – Muhammad Ali

Congratulations to everyone who participated in Barbells for Boobs! Way to represent CFA and help a great cause!

AM – Level 1
Phillip
J-Mo
Erich
Brooke
AM – Level 2
Mikey 9
Big Spoon 9
Ivan 8
JV 7
Nicole 8
Alex 5
Kavi 8
Janet 6
Mike 8
Valyn 5
Gwar 9
Tow Matt 8
Schittone 9
Michael 9
AJ 9
Ballet 10
Ray 10
AM – Ladies’
Jenny 9
Taylor 8
Mer 7
12P – Level 1
Avtar
Dixie
Rajesh
Mark
Ken
Linzi
Jonathan
PM – Level 2
Blake 8
Cat 6
Marissa 10
Missy 9
Crash 6
Marky Marc 8
E-Rod 8
Kiehler 9
Brad 11
Ed 9
Danimal 9
Gil 8
Anthony 8
Derek 7
Holly 8
Jeanette 8
Cowboy 10
Shug 8
Joe 9
Christian 7
Parnell 10
Sanchez 10
Evil 6
Andy 10