CrossFit Austin is excited to announce that we will be making some important updates to our Class Schedule and our Level 1 Program, effective Monday, August 20th.
Changes in Class Times:
Level 1: 5:30 am on Mondays, Tuesdays, Wednesdays, Thursdays
Level 1: 6:30 am on Mondays, Tuesdays, Wednesdays, Thursdays
*Please note: the above Level 1 additions will replace the current 6:00 am Level 1 Classes
7:30pm on Mondays & Wednesdays will now be Level 1 (Level 2 may come in during this time for Open Gym)
Level 1 Program:
Soon, current Level 1 athletes will be receiving a Test Tracker, which will allow athletes to track progress and test into Level 2. If you are a Level 1 athlete, please print this and bring it with you to class. This will give Level 1 athletes definitive goals to reach before they can move up to Level 2.
Tuesdays and Wednesdays will no longer share the same workout, so programming will be different on each day.
We are very excited to implement these changes and continue to offer the best in CrossFit programming for all of our athletes. If you have any questions or concerns, please feel free to contact us.
“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.” – Buddha
Announcements
Important changes to our Level 1 Program are coming! Learn about them.
Good luck to Liz as she competes at the South Texas Open on Saturday!
Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
State your Name and/or Nickname please:
Michael Page a.k.a. Michael
Words to live by? In God I trust; I will not be afraid. What can mortal man do to me?” –Psalms 56:4 “Get busy livin’ or get busy dyin’.” –Shawshank Redemption “When life gives you shit, make a shit sandwich.” –My Dad
What is your fitness background?
Way back in my high school days I ran track and cross-country. After that I was a “seasonal” weightlifter/runner. I’d workout for 4 months then lose interest. Before I started CrossFit, I took fitness to another level by joining a skee-ball drinking league. And that’s when I realized I needed a better workout program.
How long have you been CrossFitting?
I actually had to look this up. Started “On Ramp” in Jan. 2011. So 1.5-ish years.
What’s your favorite part of CrossFit Austin?
Battling the WOD. Besides waking up, it’s my first challenge of the day. I love looking at the board/website to find out what I’m up against. WOD and I have it out every class. The SOB knocks me on the ground almost every time, but I manage to get a victory every once in a while. There hasn’t been a 6:30am class yet that I didn’t feel an adrenaline rush right before WOD and I go toe-to-toe.
What are your training goals?
Gain muscle and endurance. Be more consistent with my diet. Maybe one day join the half-ton club.
Favorite sport or activity?
Football. Whether it’s national, college, flag, paper – It’s the most exciting sport to play or watch.
Recent adventure you’re planning?
I feel like I need to be a Goonie or Peter Pan to answer this question. At the moment I don’t have anything adventurous going on…wait…wedding anniversary! BAM! Just remembered I have my one-year wedding anniversary in October. And it’s going to be a great adventure. I hope my wife likes searching for missing treasure, because it’s on.
Tell us something we don’t know about you…
I’m a burger connoisseur. So far, I’ve tried 52 different burgers in Austin. After college I realized I was wolfing down 3-4 a week. But I’ve come to grips with my addiction since then. Now, I only eat one a week. So I’m always on the hunt for a tasty burger.
Longhorns or Aggies? I’m not a fan of this question so I rewrote it.
Red Raider, Longhorn or Aggies? Oh, definitely Red Raider.
As the original “Michael” of CFA, you’ve got some status. If you had to pick a nickname, what would it be and why?
I’m pretty bad at math early in the morning. For some reason that area in my brain is not awake. I’m always looking for the calculator in class. Hmm, how bout…Mad Math Mike or Math Page?
Leave the fine folks of CrossFit Austin with some parting words…
Don’t be afraid to apply what you learn in class to the rest of your life. Besides class, we’re tested every day. Whether it’s our careers, school, finances, relationships, whatever– life is always going to try to knock you to your knees and keep you there. But just like in class, we don’t know what we’re truly capable of accomplishing until we give it a try. Until we fight a little harder. Hang on a little longer. Only then, do we see what’s possible.
Level Two Hip Power Snatch Progression 15:00, on the minute:
Snatch Complex
1 Hip Power Snatch + 2 OH Squats *Work up by feel, weight should be challenging within constraints of good technique. No Muscling
Max Broken-Set Mile
400m Rest 3:00
400m Rest 2:00
400m Rest 1:00
400m *Record each interval
Level One (Day 11) Skill Knee to Elbows/Toes to Bar
Handstands
Box jumps
WOD 5 Rounds
5 Box Jumps (step down)
20 Singles
5 TTB
20 Singles *Total time recorded
All Levels Team WOD
300 Wall Ball
20x100m Run *Partners may split wall balls/running however they like, but ball can never touch the ground. *Transitions need to be seamless and once running starts, a partner needs to be running at all times *Total time recorded
“There are plenty of difficult obstacles in your path. Don’t allow yourself to become one of them.” – Ralph Marston
Announcements
Coach Shane’s South Side Strength program starts Monday (8/6)! Learn more and sign up here.
Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
“Somewhere in the world there is a defeat for everyone. Some are destroyed by defeat, and some made small and mean by victory. Greatness lives in one who triumphs equally over defeat and victory.” – John Steinbeck
Announcements
Coach Shane’s South Side Strength program starts next week! Learn more and sign up here.
Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
