Important: Level 1 Schedule Changes

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.

WOD 8/10

All Levels
A. Rocket Jump w/ 3 sec Pause x4x4 Rest 1:30
B. Squat Drops (Coach’s Cue) x6x4 Rest :45
C. MB RDL Catch x5x4 Rest 1:00

21-15-9
200m
OH Squat
200m
Rest 2:00
*Increase weight accordingly each round
*Men: R1: 75#, R2: 85#, R3: 95#
*Women: R1: 55#, R2: 65#, R3: 75#

Hack Your Happiness
*Post thoughts to comments

“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.

AM – All Levels
KJ 2:59 3:40 3:12
Big Spoon 3:05 3:20 3:31
MegO 3:20 3:35 3:08
Ronnie 4:28 4:28 4:26
Caitlin 3:13 3:07 3:02
Sara 3:07 2:41 3:02
Jeff 2:52 3:12 2:58
Guthrie 2:54 2:40 3:10
Ivan 2:40 3:10 2:10
Suzi 3:15 3:10 3:01
Tim 2:40 3:12 3:11
Tow Matt 3:00 2:42 2:18
James 2:31 2:18 1:49
Andrew 2:51 2:30 2:13
Walker 3:02 3:06 2:40
Denise 3:08 3:18 2:41
George 3:02 2:46 3:06
Ginger 3:32 3:57 3:28
Ray 2:37 2:22 1:59
Joia 2:35 2:13 2:02
Steve 2:36 2:20 2:31
Robert DNF 3:10 3:13
Laila 3:02 3:06 2:40
Jenny 2:42 2:34 2:58
Cameron 2:42 2:30 3:32
E-Rod 3:14 2:58 2:58
12P – All Levels
Randy 3:09 2:52 2:43
Jables 2:57 2:56 2:39
Marissa 2:21 2:18 1:57
Keihler 2:26 2:22 1:58
Jennifer 3:03 2:58 2:398
Krista 2:45 2:30 2:19
Marky Marc 3:03 2:56 2:42

WOD 8/9

Level Two
A. Sumo Deadlift x4x6 @ RPE 8 Rest 2:00
B1. WTD Ring Dips x6x3 RPE 7-8 Rest 1:00
B2. Ring High Flys x4x3 Rest 1:00
D1. Long Stroke Split Squat w/ DB x8x4 RPE 8 Rest :30
D2. DB Farmer Walks x100x4 RPE 9 Rest 1:30

Level One (Day 13)
“Field Trip” to Level 2!

Celiac disease largely undiagnosed in US
*Post thoughts to comments

“We are what we repeatedly do. Excellence, therefore, 
is not an act but a habit.” – 
Aristotle

Announcements

  • Coach Shane’s South Side Strength program starts this week! 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.

AM – Level 1
Robert S
Morgen S
Alex S
Erci S
Faith S
Cameron S
AJ S
AM – Level 2
Becky S
JP S
JV S
Andrew C S
Ivan S
Sparker S
Keith S
9AM S
Jessie S
Leah S
Guthrie S
Eileen S
Doug S
Big Spoon S
Schittone S
Paul S
Michael S
Dusty S
Michele S
Sherman S
Caitlyn S
Walker S
Jenna S
E-Rod S
Bradley S
Christina S
Ray S
Mrs Fro S
Fro S
AM – Ladies’
MegO S
12P – Level 1
Kevin S
Araceli S
Rush S
Anne S
Caroline S
49er S
Dixie S
Snick S
PM – Level 2
EJ S
Jamey S
Monk S
Marissa S
Sanchez S
Caitlin S
Collins S
Diana S
Krista S
James S
Jack S
ABC S
Jeanette S
Pratt S
Shemo S
Holly S
Derek S
Clint S
Jillian S
Laurel S
Evil S
Twin S
Victor S
Ryan S
JJ S
Liz G S
Amy S
Gary S

WOD 8/8

Level Two
A1. Walking Russian Twists (Hold Plate Away) w/ Plate x10x3 :30 Rest
A2. Walking Tree Tops w/ Plate x10x3 :30 Rest
A3. Hay bales w/ Plate x10x3 :30 Rest

“Ladies Mix”
A. 21 Thrusters (95 lb, 65 lb)
21 Pull ups
Rest 3:00

B. 15 Clean (135 lb, 95 lb)
15 Ring Dips
Rest 3:00

C. 9 Deadlift (225 lb, 155 lb)
9 HSPU
*Each interval time Recorded

Level One (Day 12)
Skill
Kettle Bell Swings
Handstand Push-up Progression

WOD
A. DL 3×5 Rest 1:00
B. FR Reverse Lunge x6-8/leg x3 Rest 1:00

Change v. Maintain
*Post thoughts to comments

“It’s not what you look at that matters, it’s what you see.” -Henry David Thoreau

Announcements

  • Coach Shane’s South Side Strength program starts this week! 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.

AM – Level 1
Randy S
Morgen S
Cameron S
Paiman S
Jeff C S
Kelly S
AM – Level 2
JV 2:24 3:01 1:53
Sparker 2:34 2:55 1:20
Eileen 2:56 3:03 1:09
Jessie 1:58 2:38 1:09
Jackie 2:47 3:01 1:22
Tow Matt 2:47 5:48 1:44
Ballet 2:11 4:39 1:36
Michael 1:52 4:29 0:42
Colleen 2:06 1:47 1:22
Dillard 2:00 2:04 1:46
Christina 2:42 1:53 1:42
Caitlin 2:23 1:40 1:38
12P – Level 2
Heather 3:00 1:56 1:50
Thurst 3:30 3:01 2:34
Marky Marc 3:40 3:16 2:05
Jables 2:51 2:49 1:16
PM – Level 2
ABC 1:56 2:32 0:58
Billy 2:16 1:42 0:52
EJ 2:39 1:57 0:55
Marissa 2:24 1:26 0:57
Cat 2:05 1:36 0:32
Pratt 2:47 2:19 1:12
Melissa 2:08 1:47 1:07
Araceli 4:01 3:31 0:50
Jen 4:15 3:13 1:29
LG 5:51 4:25 2:50
Sherman 2:08 2:50 1:23
Kiehler 2:02 2:52 1:12
Sean 2:50  –  –
Blake 1:52 2:47 1:01
Doug 2:04 3:25 2:38
Desiree 2:15 4:59 1:29
Denise 2:10 2:56 1:32
Patti 2:58 3:05 1:32
Andy 3:27 3:31 1:33
Holly 2:17 2:02 1:10
Alyson 3:07 4:09 2:12
Joia 3:18 3:39 2:29
Mike 1:54 4:00 1:45
Rocky 3:04 4:12 1:52
Jennifer 3:15 3:29 1:59

August Athlete of the Month: Michael Page

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.

WOD 8/7

Level Two
BTN Snatch Grip Push Press x3x6 (RPE 7) Rest :90

then…

9-7-5-3-1-3-5-7-9
Burpees
Strict Chin ups
KB Swings (24K, 16K)
*Total time recorded
*Scale up as needed

Level One (Day 12)
Skill

Kettle Bell Swings
Handstand Push-up Progression

WOD
A. DL 3×5 Rest 1:00
B. FR Reverse Lunge x6-8/leg x3 Rest 1:00

The Best Gym For Startups: CrossFit
*Post thoughts to comments

“Belief triggers the power to do” -David Schwartz

Announcements

  • Coach Shane’s South Side Strength program starts this week! 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.
AM – Level 1
Morgan S
Grisel S
James S
Robert S
Cameron S
Alexandra S
Ercimin S
Christian S
AJ S
Kelly S
Jesse S
AM – Level 2
MegO 11:02 (RR)
Michele 11:15 (RR, 12K)
Jackie 11:30 (RR)
JV 13:05 (Band)
9AM 13:42 (Band)
Leah 14:08 (Band, 12K)
Guthrie 15:11 (Band)
Big Spoon 15:34 Rx
Ivan 15:04 Rx
Bradley 10:13 Rx
Tow Matt 11:03 (Jump)
Michael 11:25 Rx
Ballet 11:37 Rx
Bryan 11:52 (Band)
Schittone 15:20 (20K)
Fro 15:08 (Band)
Ray 9:56 Rx
George 12:27 (RR, 16K)
Mrs. Fro 11:18 (RR, 12K)
Bronwyn 10:04 (RR)
12P – Level 1
Clint S
Dixie S
Snick S
49er S
Heather S
Anne S
Jasmine S
PM – Level 2
Miles 9:57 Rx
Tasha 11:06 (RR, 12K)
Crash 13:38 (RR)
Marissa 11:42 (Band)
ABC 15:42 (Band, 16K)
Jables 10:25 (RR)
Billy 9:44 (Band)
Shemo 12:38 Rx
Ryan 14:55 Rx
Melissa 9:17 (Band, 12K)
Shug 11:34 (RR)
Betsy 17:05 (RR, 12K)
Jeanette 11:37 (RR)
E-Rod 12:10 (Bandm 16K)
Dillard 9:17 Rx
Andrew 12:43 (20K)
Holly 10:46 (Band)
Sanchez 12:53 Rx
Andy 13:48 Rx
Keith 13:40 (Band)
Nicole 8:44 (Band)
Adrian 14:35 (16K)
Blake 13:24 Rx+
Desiree 13:17 (Band)
Marky Marc 16:15 Rx
LaRosa 12:05 (Band)
JP 10:56 Rx

WOD 8/6

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

Smart Fuel: Coconut
*Post thoughts to comments

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.” – Dan Gable

Announcements

  • Coach Shane’s South Side Strength program starts TODAY  (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.

AM – Level 1
Erci 7:06
Robert 8:34
Jeff 5:08
Randy 6:29
Paiman 6:33
KJ 5:11
Kelly 5:58
Alex 5:55
Jessie 5:12
AM – Level 2
Big Spoon 1:15 1:17 1:33 1:37
Ronnie 3:30 3:20 2:52 (R) 2:00 (R)
Sparker 1:45 1:45 1:45 1:48
Keith 1:30 1:33 1:40 1:42
Tim 1:35 1:48 1:59 2:21
Eileen 2:50 2:40 3:14 3:24
Sean 1:20 1:16 1:22 1:24
Jeff 1:23 1:26 1:33 1:39
Ballet 1:24 1:19 1:18 1:28
Bradley 1:09 1:12 1:16 1:21
Michele 3:14 3:14 3:21 3:24
Christina 2:09 2:00 2:06 2:08
Ray 1:28 1:28 1:32 1:27
Mrs. Fro 2:11 2:05 2:03 2:21
Fro 1:48 1:39 1:48 1:53
Walker 1:40 1:44 1:45 1:46
E-Rod 2:07 2:07 2:12 2:05
12P – Level 2
Holly 1:48 1:41 1:44 1:58
Todd 1:42 1:34 1:43 1:47
Sam 1:39 1:36 1:45 1:34
Colleen 1:49 1:40 1:41 1:47
Leah 1:54 1:57 2:00 1:59
PM – Level 1
Pratt 1:40 1:53  2:03 2:15
Melissa 1:56 1:54 1:51 1:57
Marissa 1:33 1:31 1:34 1:44
Tasha 1:43 1:39 1:49 2:00
Crash 1:58 1:59 2:08 2:09
Cat 2:25 2:23 2:30 2:40
Jenna 1:33 1:35 1:39 1:53
Randy ? ? ? ?
Kiehler 1:21 1:28 1:49 1:44
Billy 1:34 1:50 2:13 2:40
LG 1:53 2:09 2:05 2:11
Jen 2:04 1:55 2:01 2:10
Shug 2:19 2:22 2:42 2:53
Betsy 2:17 2:14 2:22 2:32
Blake 1:40 1:44 1:50 1:55
Andy 1:16 1:21 1:31 1:30
Marky Marc 1:25 1:24 1:33 1:59
LaRosa 1:41 1:45 1:50 2:04
Desiree 1:54 1:48 2:06 2:22
Nicole 1:28 1:30 1:35 1:33
Alyson 2:10 2:35 2:45 3:18
Rachel 1:51 1:54 2:05 2:14
Sanchez 1:26 1:24 1:28 1:30
PM – Level 1
Weston 5:22
Jacklyn 5:23
Diana 5:42
James 5:28
Jack 5:30
Snider 5:52
J. Dub 5:48
Cameron DNF
Anne 6:18
Victor 6:36
Snick 6:27
49er 5:53
Jasmine 6:54
Jesus 6:10
M 6:26
Faith 6:18

WOD 8/4

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.

AM – All Levels
Young & Old 9:35
Suk my Wall Balls 11:52
Tow Matt & Rob 17:47
IDK 13:14
Balls of Steel 15:05

WOD 8/3

All Levels
A. Standing Long Jump w/ Pause x4x4 Rest 1:30
B. Squat Drops (Coach’s n) x6x4 Rest :45
C. MB Squat Catch x6x4 Rest 1:00

6 Rounds
5 KB Swings
10 Burpees
20 DU
150 Yd Shuttle Run ( 25 M, 25 M, 50 M, 50 M)
*Total Time Recorded

Olympic weightlifting: Record-breaker Lu lifts gold
*Post thoughts to comments

“Confidence is contagious. So is lack of confidence.” – Vince Lombardi

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.

All Levels – AM
Suzi 17:25
John 17:15
Ronnie DNF
Tim 12:42
JV 12:49
Caitlin 14:06
Valyn 14:06
Stephen 11:02
Kiehler 12:15
Tow Matt 12:53
AJ 12:16
Collins 14:06
Ballet 11:15
James 13:56
Robert 20:01
12P – All Levels
Marissa 11:59
Randy 13:41
Melissa 17:05
Jen 12:20
Desiree 16:08
Amy 18:42
Jennifer 18:30

WOD 8/2

Level Two
A. Sumo Deadlift x4x6 @ 80% RPE 8 Rest 2:00
B1. WTD Ring Dips x8x3 RPE 7 Rest 1:00
B2. Ring High Flys x4x3 Rest 1:00
D1. Long Stroke Split Squats w/ DB x8x4 RPE 7-8 Rest :30
D2. DB Farmer Walks x50x4 RPE 9 Rest 1:30

Level One (Day 10)
Skill
Jerk

WOD
3×500 M Row
Rest 5:00
*Jerk skill practice during rest

What to Do Between Sets
*Post thoughts to comments

“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.

AM – Level 1
Christian 2:05, 2:10, 2:11
Jeff C 1:57, 2:00, 2:05
Alex 2:45, 2:38, 2:33
Jesse 1:43, 1:45, 1:41
KJ 2:12, 2:18, 2:15
Robert 1:55, 1:55, 1:58
Amy 2:23, 2:53, 2:32
Cameron 2:02, 2:04, 2:04
Jessie 2:08, 2:09, 2:16
Jacky 2:40, 2:25, 2:27
Vanessa 2:20, 2:10, 2:10
AM – Level 2
J.V. S
Sparker S
Michele S
Jackie S
Big Spoon CFT: 135#, 255#, 335#
Gutherie S
Irl S
9am S
Becky S
Leah S
Doug S
Andrew S
Byran S
Gary S
Tow Matt S
Schittone S
George S
Page S
J.J S
Ray S
Christina S
Bradley S
Todd S
Fro CFT
Mrs Fro CFT
AM – Ladies’
Josie S
Mego S
Lyzz Wed: 5 rnds (65#)
Heather Wed: 5 rnds (45#)
12P – Level 1
49er 1:43, 1:49, 2:00
Avtar 2:02, 2:01, 2:05
Snick 2:09, 2:05, 2:14
Kevin 1:55, 1:52, 1:46
Skylar 2:45, 3:03, 2:25
Anne 3:00, 2:56, 2:54
Dixie 2:30, 2:21, 2:45
PM – Level 2
Sherman S
Blake S
Kiehler S
Sanchez S
Caitlin S
Gabriel S
Crash S
Rhett S
Jables S
Anthony S
Marissa S
Dillard S
Marcus S
E-Rod S
Jeanette S
Desiree S
ABC CFT: Press 105 lb, Squat: 225 lb, DL 295 lb, Total 625
Shug S
Kristen S
VC S
Chrissy S
Liz G S
Adrian S
Patti S
Rachel S
Alyson S
Pam S
PM – Level 1
Diana 1:48, 1:55, 1:52
Jacklyn 2:57, 2:39, 2:17
Clint 1:47, 1:51, 1:54
Derek 2:03, 2:13, 2:20
James 2:03, 2:01, 1:56
Jill 2:27, 2:24, 2:30
Jack 1:45, 1:45, 1:57
Rush 1:47, 1:50, 1:52
Victor 2:15, 2:30, 2:30
Evil 2:03, 2:05, 2:10
Priscilla 2:10, 2:13, 2:15
Whitney 2:20, 2:30, 2:36