All Levels
“Relay Triathlon”
A. 100 Burpee Relay
*25 consecutive/ person
B. 4×400 M Relay
C. 4 K Row Relay
*1K Row Consecutive/ person
**4-person Teams**
Shoulder Mobility Circuit
Shoulder Sweeps
Carl’s Bar Hanging Stretch
*1:00 / exercise (:30/Side if unilateral)
*3-5 Sets
| AM – All | |
| Half Pint | 20:38 |
| The Avengers | 29:53 |
| The ? | 28:10 |
| Three Amigos | 23:12 |
| Quatro Friends | 25:43 |
| Tres Mujeres | 23:56 |
Join the fine folks of CFA for a happy hour at Third Base in South Park Meadows on October 10th, 2012 at 7:00pm!
Kick back, relax, and enjoy the alleged coming of cooler weather with us! We hope to see you there!
When: Wednesday(10/10) starting @ 7:00 pm
Where: Third Base in South Park Meadows
All Levels
A1. RDL x10x3 @ 75%+ of Clean Rest :30
A2. Jane Fonda x:20×3 Rest :30
A3. Russian KB Swings x10x3 Rest 2:00
B. 1 Mile Time Trial
Tricks foods play
*Post thoughts to comments
“Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this notion: The potential for greatness lives within each of us.” – Wilma Rudolph
| AM – All | |
| Big Spoon | 6:10 |
| Ivan | 6:20 |
| Styx | 6:28 |
| Jessie | 7:30 |
| KJ | 7:52 |
| Guthrie | 6:40 |
| Valyn | 8:20 |
| JV | 7:42 |
| EJ | 6:51 |
| Tow Matt | 6:57 |
| Michele | MOD |
| Shannon C | 8:37 |
| Jackie | 8:53 |
| Dayna | 6:45 |
| Krista | 7:06 |
| Mer | 8:37 |
| E-Rod | 8:57 |
| Derek | 9:47 |
| Jen | 11:09 |
| 12P – All | |
| Cameron | 6:48 |
| 49er | 7:27 |
| Snick | 8:02 |
| Gil | 7:38 |
| Caroline | 8:43 |
| Jennifer S | 8:32 |
| Linzi | 8:02 |
| Laila | 7:27 |
Level Two
A1. Push Press 8-6-4-3-2 Rest 2:00-3:00
*Start at 75% and build from there
B1. Front Squat x5x4 @ 60-70% Rest :30
B2. Y,T, L x 5 Rest :90
C. Low Box Squat x8x4 @ 70-80%
Level One
Skill
A. Hang Snatch (to Squat or Power Pos.)
WOD
A1. Hang Snatch x3x6 (Work up Weight)Rest :30
A2. Double Under or Singles x(20 DU, 40 Singles)x6 Rest 1:00
B1. Deadlift x3x6 Rest :30
B2. Spiderman Walks (F/B) x20mx6 Rest 1:00
Tip 443: Drink Coffee for Better Health and Longevity—Fat Loss Too?!
*Post thoughts to comments
“Nothing can substitute for just plain hard work. I had to put in the time to get back. And it was a grind. It meant training and sweating every day. But I was completely committed to working out to prove to myself that I still could do it.” – Andre Agassi
| AM – Level 1 | |
| Garrett | S |
| Kara | S |
| Eddie | S |
| Phillip | S |
| Shannon C | S |
| Erich | S |
| Morgen | S |
| Eric H | S |
| King | S |
| AM – Level 2 | |
| JP | S |
| Ivan | S |
| Can2 | S |
| Keith | S |
| Sparker | S |
| Janice | S |
| JV | S |
| Janet | S |
| Zac | S |
| Mitch | S |
| Leah | S |
| Jeff C | S |
| Jessie | S |
| Big Spoon | S |
| Guthrie | S |
| Jeff | S |
| Brad | S |
| Tow Matt | S |
| Richard | S |
| Michael | S |
| Paul | S |
| Michele | S |
| Ray | S |
| AM – Ladies’ | |
| Caitlyn | S |
| Jenny | S |
| Irl | S |
| Emily | S |
| Josie | S |
| Mer | S |
| 12P – Level 1 | |
| Anne | S |
| Avtar | S |
| Mark | S |
| David I | S |
| Dixie | S |
| Jonathan | S |
| Snick | S |
| Maya | S |
| Shannon K | S |
| PM – Level 2 | |
| Ed | S |
| Tasha | S |
| E-Rod | S |
| Araceli | S |
| Jables | S |
| Bryan | S |
| Gil | S |
| Sharon | S |
| Dayna | S |
| LG | S |
| Shug | S |
| Lane | S |
| Holly | S |
| Gary | S |
| Evil | S |
| Kaz | S |
| Wade | S |
| Chrissy | S |
| Mrs Fro | S |
| Fro | S |
| Liz G | S |
| Nicole | S |
| Patti | S |
| C2 | S |
| Elena | S |
| JJ | S |
| PM – Level 1 | |
| J-Dub | S |
| Smitty | S |
| Daby | S |
| Snider | S |
| Linzi | S |
| Cameron | S |
| Valerie | S |
| Ruben | S |
| Fran | S |
| M-n-M | S |
This sweltering September brought even more fabulous new additions to our box! 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…
| Zac Rollins | Christian Herrington | Aaron Duran | Alexandra “Smitty” Smith | Linzi Newth |
| Eric King | Mike “M-n-M” Moore | Dakota Eddins | Shannon Kingston | Dakota Eddins |
| Ritchie Bryant | Davis Tilford | David Iverson | Erich Montgomery | Heather Long |
| Eddie Cantu | Gabriel Bleakley | Garrett Morales | Shannon Copstead | Mitch Tabera |
| Letty Campa | Brandon Drane | Mark Zuniga | Jonathan Willoughby | Lyn Machen |
| Javier Cardenas | Gil Garza | Phillip Thompson |
*If you are a new member and haven’t had your picture taken, please talk to Caitlyn!
Welcome, new members! We’re so happy to have you here!
Level Two
A1. DB/Parrellete Push-up x8x6 @ 2020 Rest 1:00
A2. Horizontal Row x5x6 @ 2020 Rest 1:00
*Add weight as needed
B. 10 Rounds
5 Kneeling Medball Half Moons (R, L = 1 rep)
5 Russian Triangles
100 Yard Lateral Slide w/ Medball
*M: 20 lb W:14 lb
Level One (TEST DAY)
Skill
Rowing
WOD
500 M Row x4 Rest 3:00
*Split Times Recorded
The peak time for everything
*Post thoughts to comments
“This ability to conquer oneself is no doubt the most precious of all things sports bestows.” – Olga Korbut
| AM – Level 1 | ||||
| Mike | 1:51 | 1:55 | 1:57 | 1:55 |
| Kara | 2:19 | 2:23 | 2:23 | 2:25 |
| King | 1:57 | 1:57 | 1:56 | 1:56 |
| Dakota | 2:08 | 2:20 | – | 2:12 |
| Linzi | 2:18 | 2:15 | 2:16 | 2:14 |
| Shannon | 2:07 | 2:13 | 2:17 | 2:09 |
| Donna | 2:15 | 2:17 | 2:20 | – |
| AM – Level 2 | ||||
| Sean | 16:39 | Rx | ||
| Big Spoon | 16:26 | Rx | ||
| Brent | 18:42 | (25lb P) | ||
| Mitch | 17:29 | (14lb) | ||
| Sparker | 21:37 | (10lb) | ||
| Alexandra | 22:02 | (10lb) | ||
| Guthrie | 20:09 | Rx | ||
| Mike | 18:03 | Rx | ||
| Jeff C | 17:46 | (14lb) | ||
| Jessie | 19:39 | Rx | ||
| Valyn | 19:38 | (10lb) | ||
| KJ | 19:38 | (10lb) | ||
| Janet | 20:58 | Rx | ||
| AJ | 18:14 | Rx | ||
| Zac | 16:27 | Rx | ||
| Paul | 21:59 | (14lb) | ||
| Michael | 15:33 | Rx | ||
| Ryan | 18:59 | Rx | ||
| Oliver | 22:14 | (10lb) | ||
| George | 22:02 | Rx | ||
| Brad | 17:38 | Rx | ||
| 12P – Level 2 | ||||
| Jennifer | 18:58 | (6lb) | ||
| 49er | 20:50 | (14lb) | ||
| Laila | 18:03 | (10lb) | ||
| Jen | 21:45 | Rx | ||
| PM – Level 2 | ||||
| Caitlin | 14:58 | (10lb) | ||
| Gil | 19:15 | Rx | ||
| Ed | 16:32 | (14lb) | ||
| Krista | 14:53 | Rx | ||
| Sarah | 14:05 | Rx | ||
| Holly | 14:45 | Rx | ||
| Derek | 18:25 | (10lb) | ||
| Trixsi | 14:29 | (10lb) | ||
| Gabriel | 18:22 | Rx | ||
| Gary | 19:56 | (14lb) | ||
| Andrew | 18:04 | Rx | ||
| LG | 23:16 | Rx | ||
| Can2 | 22:15 | Rx | ||
| Marky Marc | 16:42 | (14lb) | ||
| Adrian | 17:48 | Rx | ||
| Alyson | 16:42 | (10lb) | ||
| Rachel | 15:58 | (10lb) | ||
| C2 | 14:50 | (10lb) | ||
| Patti | 15:21 | (10lb) | ||
| Denise | 18:13 | Rx | ||
| Jenna | 14:19 | (10lb) | ||
| Andy | 17:43 | Rx | ||
| Melissa | 13:54 | (10lb) | ||
| Cowboy | 15:36 | (14lb) | ||
| PM – Level 1 | ||||
| Smitty | 1:59 | 2:20 | 2:12 | 2:00 |
| Snider | 2:05 | 2:15 | 2:09 | 2:06 |
| Daby | 1:44 | 1:59 | 1:50 | 1:44 |
| Vanessa | 2:09 | 2:21 | 2:23 | 2:38 |
| Heidi | 2:13 | 2:35 | 2:35 | 2:40 |
| Jack | 1:39 | 1:39 | 1:45 | 1:38 |
| Phillip | 1:47 | 1:47 | 1:54 | 1:53 |
| Javier | 1:58 | 1:53 | 1:52 | 1:51 |
| Ruben | 2:08 | 2:05 | 2:06 | 2:04 |
| Valerie | 2:24 | 2:25 | 2:25 | 2:22 |
| Eugenia | ? | 2:22 | 2:21 | 2:13 |
| Brandon | 1:53 | 2:05 | 2:10 | 2:15 |
| Hanna | 2:18 | 2:20 | 2:22 | 2:23 |
| Grace | 2:07 | 2:09 | 2:17 | 2:10 |
| David | 1:43 | 1:43 | 1:49 | 1:51 |
| Tristan | 2:13 | 2:13 | 2:32 | 2:27 |
| J-Mo | 2:16 | 2:25 | 2:22 | 2:26 |
State your Name and/or Nickname, please.
Nick Schittone; “Schittone”
Words to live by?
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”
– Martin Luther King Jr., Strength to Love, 1963
What is your fitness background?
My fitness background? A five second stretch before I throw my leg over a dirt bike is about the extent of it.
How long have you been CrossFitting?
Wow, I guess it’s been about 2 1/2 years.
What’s your favorite part of CrossFit Austin?
You know, everyone says “the people,”… but when I started with CFA, there were not many people there. I got a lot of one-on-one treatment in the early days. I’m going to say the Coaches are the reason I continue to come back and not go to another box, even after taking a job in Round Rock.
What are your training goals?
My goals have always been just get better each day, in every facet of my life. But my CrossFit goals at this time are to Back Squat 300 lbs (I’m at 290 lbs), run my second half marathon on Dec. 9th, and continue to up my capacity in a work out.
Favorite sport or activity?
Motorcross/ motorcycle racing. Give me a motorcycle and I will race it.
Recent adventure you’re planning?
Traveling to San Francisco for Christmas vacation with my wife, Christine, aka “Teeny,” and the BCS Marathon on Dec 9th.
Tell us something we don’t know about you…
Some people know…but most don’t know that I’m a recovering alcoholic and drug addict. It just so happens, that I’m hitting the decade mark as we speak.
Longhorns or Aggies?
All I have to say about that is: “Lets Go Packer’s, Lets Go!!” I’m from Wisconsin and I’m always rooting for my state.
Over the past two years, you been awarded the “2×4 Award” and the “Ear Muffs Award.” What does it take to be the only 2-time award winner at CrossFit Austin?
Well, it takes a lot of work and dedication to get so far under the skin of the coaches’ that they need to call you out in front of everyone at a Christmas party two years in a row.
Leave the fine folks of CrossFit Austin with some parting words…
I just want to say thank you to all the people I have had the pleasure to work out with as we all chase our goals. Joining CFA has been one of the best decisions I have ever made. It filled a void in my life needing to be filled.
Level Two
4 Rounds
800 M Run
10 Lateral Lunges/Direction
10 Cowbell Swings
10 DB Presses
Rest 1:00
then…
Hip Mobility Circuit
Shin on Wall
Pancake Split
Pigeon Stretch
Arm Sweeps
*3-5 sets of 1:00 / exercise
Level One (TEST DAY)
Skill
Dip Progressions
Strength
Press x2-3×5
WOD
Max UB Wall Balls
400 M Med Ball Run
*Record total Wall ball reps and total time
*Best 2 or 3 RM
Fitness for new fathers: How to avoid being a fat dad
*Post thoughts to comments
“You have to train you mind like you train your body.” – Bruce Jenner
Thanks to everyone who came out for the 1st CF Classics Event! (And thanks to Leah Alter for the pictures! )
| AM – Level 1 | |||
| Erich | 123 (2RM) | 3:52 | (MOD) |
| King | 123 (3RM) | 4:16 | 25 |
| Eric H | 75 (2RM) | 4:10 | 25 |
| AM – Level 2 | |||
| Jenna | 25:11 | ||
| Guthrie | 26:44 | ||
| JV | 28:40 | ||
| Mike | 26:30 | ||
| Brent | 25:48 | (Row) | |
| Leah | 30:01 | ||
| KJ | 29:43 | ||
| LaRosa | 29:19 | ||
| 9AM | 32:00 | ||
| Jackie | 30:47 | ||
| Alex | 35:08 | ||
| Zac | 23:29 | ||
| Nic | 24:41 | ||
| Jeff | 24:50 | ||
| Tow Matt | 25:37 | (MOD) | |
| Bryan | 25:41 | ||
| Caitlin | 25:57 | ||
| Anthony | 35:04 | (MOD) | |
| Bradley | 22:49 | ||
| Ray | 26:10 | ||
| AM – Ladies’ | |||
| Dayna | 24:14 | ||
| Jenny | 24:22 | ||
| Krista | 24:38 | ||
| Mer | 31:16 | ||
| Josie | 35:14 | ||
| Emily | 34:36 | ||
| 12P – Level 1 | |||
| Avtar | 75 (3RM) | 3:41 | 10 |
| Snick | 75 (3RM) | 4:09 | 18 |
| Anne | 35 (3RM) | 3:41 | 25 |
| Mark | 105 (3RM) | 5:12 | 63 |
| Heidi | 50 (3RM) | 3:43 | 7 |
| Jonathan | 115 (3RM) | 3:44 | 35 |
| David | 115 (3RM) | 4:44 | 60 |
| Caroline | 45 (3RM) | 3:33 | 30 |
| PM – Level 2 | |||
| Andrew | 20:59 | ||
| Kiehler | 21:07 | ||
| Ed | 26:58 | ||
| Gil | 27:53 | ||
| Melissa | 26:08 | ||
| E-Rod | 28:04 | ||
| Jeanette | 25:02 | ||
| Holly | 24:35 | ||
| Cowboy | 24:04 | ||
| ABC | 26:22 | ||
| Turk | 21:40 | ||
| C2 | 29:48 | ||
| Missy | 28:58 | ||
| JJ | 24:31 | ||
| JP | 23:29 | ||
| Blake | 26:10 | ||
| Melissa K | 23:48 | ||
| Chrissy | 29:20 | ||
| George | 22:48 | ||
| Kavi | 23:43 | ||
| Sanchez | 23:56 | ||
| Andy | 26:03 | ||
| Elena | 23:58 | ||
| Araceli | 29:48 | ||
| Liz G | 26:53 |
Level Two
3 Rounds
500 M Row Time Trial
Rest 10:00-15:00
*During rest, work to a challenging (but not max) 5 in the Hang Snatch and attempt a set of max strict pull-ups
Level One
Skill
Wall Balls
Strength
A. Thruster x5x4 (Work up weight) Rest 2:00
*Focus accelerating the bar to the top
6:00 AMRAP
5 Russian Triangles
5 Wall balls
100m MB Run
*Total rounds + reps recorded
How exercise can help you master new skills
*Post thoughts to comments
“Passion is a huge prerequisite to winning. It makes you willing to jump through hoops, go through all the ups and downs and everything in between to reach your goal.” – Kerri Walsh
| AM – Level 1 | |||||
| Mike | 4 (+50M) | ||||
| Garrett | 4 (+50M) | ||||
| Gabriel | 3 | ||||
| Brandon | 5 | ||||
| Dixie | 3 | ||||
| Jesse | 4 | ||||
| Cameron | 5 | ||||
| AM – Level 2 | Row 1 | Row 2 | Row 3 | HS | PU |
| Mike | 1:36 | 1:46 | 1:51 | 95 | 5 |
| Sparker | 2:00 | 1:55 | 1:58 | 40 | 5 (Band) |
| Ryan | 1:44 | 1:46 | 1:50 | 85 | 10 |
| Ivan | 1:40 | 1:39 | 1:41 | 95 | 5 |
| Can2 | 1:32 | 1:42 | 1:43 | 95 | 2 |
| Mitch | 1:41 | 1:44 | 1:47 | 65 | 5 |
| Jessie | 2:03 | 2:05 | 2:12 | 35 | 21 (Band) |
| Leah | 2:01 | 2:07 | 2:10 | 35 | 1 |
| Keith | 1:45 | 1:50 | 1:52 | 65 | 5 |
| Michael | 1:35 | 1:43 | 1:45 | 75 | 5 |
| Ballet | 1:41 | 1:42 | 1:44 | 75 | 5 |
| Brad | 1:27 | 1:28 | 1:33 | 85 | 8 |
| Jeff | 1:47 | 1:52 | 1:55 | 65 | 5 |
| Tow Matt | 1:41 | 1:46 | 1:46 | 95 (C) | MOD |
| Ray | 1:48 | 1:57 | 1:58 | 95 | 10 |
| Sean | 1:37 | 1:43 | 1:42 | 115 | 5 |
| 12P – Level 2 | |||||
| Blake | 1:46 | 1:56 | 1:58 | 115 | 12 |
| Mer | 2:06 | 1:59 | 2:00 | 40 | 5 (Green) |
| Jen A | 1:57 | 1:59 | 1:56 | 65 | 4 |
| Cat | 2:31 | 2:29 | 2:27 | 65 | 3 (Blue) |
| PM – Level 2 | |||||
| EJ | 1:33 | 1:35 | 1:38 | 3 | |
| Marissa | 2:14 | 2:12 | 2:12 | 9 | |
| Crash | 1:53 | 1:54 | 1:52 | 3 (B) | |
| Dayna | 1:51 | 1:56 | 1:56 | 12 | |
| Krista | 1:57 | 2:00 | 2:02 | 8 (B) | |
| Gil | 1:52 | 2:13 | 1:55 | 12 | |
| ABC | 1:43 | 1:52 | 2:01 | 3 (B) | |
| Jennifer S | 2:17 | 2:23 | 2:25 | ? | |
| Shug | 1:47 | 1:53 | 1:54 | (B) | |
| Trixsi | 2:13 | 2:19 | 2:27 | 11 (B) | |
| Jables | 1:48 | 1:52 | 1:55 | 2 (B) | |
| Kolb | 1:51 | 1:55 | 1:51 | (B) | |
| Pam | 2:02 | 2:10 | 2:09 | (B) | |
| Caitlin | 2:04 | 2:04 | 1:59 | (B) | |
| Melissa K | 2:20 | 2:21 | 2:18 | 7 (B) | |
| Kaz | 1:35 | 1:47 | 1:45 | 10 | |
| Big Spoon | 1:30 | 1:35 | 1:39 | 3 | |
| Kiehler | 1:42 | 1:46 | 1:45 | 6 | |
| Schittone | 1:49 | 1:49 | 1:56 | 11 | |
| Josie | 2:14 | 2:17 | 2:20 | 4 (B) | |
| Rachel | 2:03 | 2:09 | 2:09 | 8 (B) | |
| Alyson | 2:15 | 2:19 | 2:22 | 7 (B) | |
| AG | 1:24 | 1:29 | 1:37 | 5 | |
| Sanchez | 1:38 | 1:39 | 1:42 | 6 | |
| Wade | 1:30 | 1:37 | 1:42 | 10 | |
| LaRosa | 1:57 | 2:00 | 2:01 | 4 (B) | |
| Denise | 2:39 | 2:35 | 2:31 | 10 (B) | |
| Andy | 1:38 | 1:41 | 1:43 | 3 | |
| Kavi | 1:55 | 1:46 | 1:45 | 2 | |
| Holly | 1:48 | 1:55 | 1:47 | 6 (B) | |
| Diana | 1:43 | 1:46 | 1:49 | 3 | |
| Turk | 1:37 | 1:41 | 1:40 | 9 | |
| PM – Level 1 | |||||
| Angelica | 4 (+ 4) | ||||
| Mark | 4 (+10) | ||||
| Snider | 4 | ||||
| Daby | 4 (+4) | ||||
| Smitty | 5 | ||||
| Linzi | 5 | ||||
| 49er | 5 (+5) | ||||
| Phillip | 5 (+2) | ||||
| Kara | 4 (+5) | ||||
| Vanessa | 3 (+5) | ||||
| Javier | 5 (+2) | ||||
| Andy | 4 | ||||
| Tristan | 3 (+10) | ||||
| J-Mo | 5 (+7) | ||||
| Hannah | 4 | ||||
| Grace | 5 (+5) | ||||
| Eugenia | 4 |
All Levels
5 Rounds
:30 Wall Ball / Rest :30
:30 KB Swings / Rest :30
:30 Jump Rope / Rest :30
Rest 1:00
then…
10:00 Partner AMRAP
100 yard sled Drag (50 forward, 50 backward)
Max Burpees
*Score = Total Burpees
*Partner A drags the sled while Partner B does burpees
| AM – All | |
| Jenny+Mer | 124 |
| Sanchez+Janice | 112 |
| Angelica+KT+Araceli | 110 |
| Sean+Dixie | 70 |
| Michael+Andy | 126 |
| Blake+Lane | 130 |
| Andrew+Tim | 146 |