After much anticipation… it’s time for another CFA Pub Run, so get ready!
Let’s Get “Risky”!
When: Friday, April 13th at 7:45pm
Where: Town Lake (by the water coolers at South 1st)
We’ll meet at Town Lake (by the water coolers at South 1st) at 7:45pm on Friday April 13th and leave from there.
Come out in your best Risky Business attire and join the fun!
Level Two
A. Power Clean to Push Press x 3 x 6 @70-75% Rest 2:00
B1. Snatch High Pulls x3 x 4 Rest 1:00
B2. Box Dips 5-5-5-AMAP -1 Rest 2:00
C. Wall Ball x10 x 3 Rest 1:00
Cash Out
2:00 Right and Left Side Planks (As much as you can)
Level One (Day 1)
Skill
Squats
Push-Ups
WOD
7:00 AMRAP
100 M Run
5 Push-ups
100 M Run
5 Squats
*Record total rounds + additional reps
“I have learned to use the word impossible with the greatest caution.” – Werner Braun
Strength Training Programs: What a Puppy Can Teach You About Resistance Training Progress
*Post thoughts to comments
Announcements:
| AM – Level 1 | ||
| Amber | 3 | |
| Loren | 4 | |
| Allison | 2 | |
| Lockwood | 4 | |
| Eileen | 2 | |
| Natalie | 4 | |
| AM – Level 2 | ||
| Bubbles | S | |
| Beast | S | |
| Becky | S | |
| JV | S | |
| Janice | S | |
| Pam | S | |
| Sparker | S | |
| 2-Toned | Wed | 18:20 |
| Snooki | S | |
| Colleen | S | |
| Cindy | S | |
| Haley | S | |
| Paul | S | |
| Michael | S | |
| Erica | S | |
| Valyn | S | |
| Sarah | S | |
| 9am | S | |
| Bryan | S | |
| Sandy | S | |
| Dusty | S | |
| Ray | S | |
| Kirk | S | |
| Mikey | S | |
| Christina | S | |
| AM – Ladies’ | ||
| Jenny | S | |
| Michelle | S | |
| Chapel | S | |
| Mer | S | |
| Emily | S | |
| 12P – Level 1 | ||
| Jeff | 2 | |
| Kara | 3 | |
| Murray | 3 | |
| Tanya | 3 | |
| Alan | 4 | |
| Eric | 3 | |
| Brock | 6 | |
| Melissa | 4 | |
| PM – Level 2 | ||
| Kristin | S | |
| Tristy | S | |
| Jables | S | |
| Marissa | S | |
| Crash | S | |
| Winner | S | |
| AD | S | |
| Ed | S | |
| Kiehl | S | |
| Gabriel | S | |
| Sanchez | S | |
| Chaz | S | |
| Lane | S | |
| Nic | S | |
| Randy | S | |
| Danny | S | |
| Leah | S | |
| Danimal | S | |
| Jenna | S | |
| Ruffino | S | |
| Desiree | S | |
| Angela | S | |
| Pinky | S | |
| David | S | |
| Pam | S | |
| KT | S | |
| Greg | S | |
| Veronica | S | |
| MegO | S | |
| LaRos | S | |
| Nicole | S | |
| Elena | S | |
| Vanessa | S | |
| Parnell | S | |
| Sting | S | |
| Cooey | S | |
| PM – Level 1 | ||
| Jamey | 6 | 35lb |
| Stephen | 5 | 35lb |
| Stormye | 4 | 35lb |
| Jennifer | 4 | 20lb |
| Matthew | 4 | |
| C2 | 4 | |
| Missy | 4 | |
| Janet | 5 | |
| Egan | 3 | |
| Natalia | 3 | |
| Mr. T. | 5 | |
| Brandon | 6 | |
| Denise | 5 | |
| George | 6 | |
I will let you in on a secret: As a coaching staff we are afraid to have you sprint.
It makes us uneasy; the whole time you are sprinting we are cringing until you reach the finish line injury-free. In fact, from a programming standpoint, we try to avoid it as much as possible. Yet, as CrossFitters we are all about performing to the “max”… aren’t we? We max out on strength and strength endurance with the back squat, press, 500m Row, Olympic lifts, Fran, Fight Gone Bad, and the list goes on and on.
There is also a famous quote you may have heard in the CrossFit community:
“Strong people are harder to kill than weak people” – Mark Rippetoe
Well, I would like to add to that:
“Fast people are harder to kill than slow people” – Aaron Davis
If we are trying to maximize the human body, why is the most basic athletic function (i.e., “sprinting”) the huge elephant in the room that no one talks about?
No one talks about it because, for most of us outside of CrossFit, we allow our glutes to atrophy and the muscles in our feet to become weak. We sit at a desk all day, for example, or wear shoes that restrict the natural movement of our feet.
You know what? Let’s be honest. Let’s not rule out the daily hour of CrossFit either. Yeah, I said it! Your daily hour of CrossFit might not lead you down the path to injury-free sprinting either.
I will let you simmer on that for a bit….
I know what you are thinking: “This is Aaron’s ploy to get me to his Austin Athletic Running Class.” WRONG!
This isn’t about classes. This is about maximizing what you were born with: being athletic, strong, and healthy.
3 REASONS WHY YOU SHOULD SPRINT
“Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.” – Christopher McDougall
3 TIPS TO GET YOUR SPRINT BACK
– Coach Aaron
Level Two
2 Rounds of Mobility #2:
:30 HIRT
1:00 Shin on Wall
:30/side SL Glute Holds (Hip Bridge)
1:00 Thoracic w/ Foam Roller & BB
:30/side Crime Scene
:30/side Lacrosse Ball Scaps Rack pos.
then…
5 Rounds
300m
10 SDHP
10 Butterfly MB Sit-ups
10 Burpees
Level One (Day 13)
Level 2 Field Trip Day!
“Even if you are on the right track, you’ll get run over if you just sit there.” – Will Rogers
Is Paleo even Paleo? And does it even matter?
*Post thoughts to comments
Announcements:
| AM – Level 1 | |
| Andrew | 10:55 |
| Jamey | 9:38 |
| Tanya | 9:59 |
| Lindsey | 10:10 |
| Sean | 9:02 |
| Loren | 9:56 |
| Lauren | 9:59 |
| Linda | 10:25 |
| AM – Level 2 | |
| Mikey | 17:07 |
| Sparker | 18:51 |
| JV | 17:24 |
| Raquel | 17:07 (4RNDS) |
| TowMatt | 17:46 |
| Mrs. Fro | 24:12 |
| Gwar | 18:08 |
| Tim | 18:15 |
| Michele | 21:03 (MOD) |
| Eric | 17:00 |
| Jeff | 16:18 |
| Gary | 17:56 |
| Gold | 17:49 (Team) |
| 12P – Level 2 | |
| Blake | 18:20 |
| Kiehl | 16:22 |
| Mer | 20:28 |
| Lance | S |
| Lee | 18:31 |
| Colleen | 17:28 |
| Heather | 21:04 |
| Laila | 18:04 |
| Christina | 23:09 |
| Thurst | 21:07 |
| Jess | 19:43 |
| PM – Level 2 | |
| Jay | 14:45 |
| Simone | 18:45 |
| Ronnie | 16:36 |
| Bryan | 17:10 |
| Nic | 14:36 |
| Lane | 16:18 |
| Tasha | 17:13 |
| LG | 20:59 |
| Place | 19:40 |
| Dain | 16:08 |
| Helen | 18:49 |
| Pam | 21:18 |
| Corey | 15:50 |
| Brittani | 16:28 |
| Parnell | 16:53 |
| David | 17:41 |
| Greg | 13:59 |
| AG | 16:50 |
| Cooey | 25:40 |
| Ruffino | 21:38 |
| KT | 21:46 |
| Adrian | 19:10 |
| Leah | 20:20 |
| LaRosa | 19:35 |
| Josie | 22:27 |
| Angela | 14:45 |
| Andy | 16:32 |
| PM – Level 1 | |
| Janet | 8:56 |
| Eric | 10:50 |
| Jeff | 10:05 |
| Odindu | 10:46 |
| Mr. T | 12:23 |
| Alyson | 15:05 |
| Rachel | 13:24 |
| Jo | 10:48 |
| C2 | 12:32 |
| Natalia | 11:57 |
| Alan | 10:19 |
| Fran | 15:37 |
| Lauren | 12:54 |
What is your full name?
Dayna Lindsay Lowke
Occupation?
Sales at Nordstrom
Words to live by?
“Simplicity is bliss.” AND… “It’s not the most powerful animal that survives, it’s the most efficient.”
What is your fitness background?
I was a competitive gymnast until highschool, then a competitive cheerleader, then a drill team officer in highschool. I started lifting weights my senior year in highschool and continued throughout college.
How long have you been CrossFitting?
I began two days a week in September of 2010 as I was training for the 2011 Livestrong Marathon. I took a few months off after the marathon. Then started three to four days a week about a year ago. I made the move to CFA in July of 2011….best decision yet!
What’s your favorite part of CrossFit Austin?
I love my large extended family… and the programming, it’s the best around.
What are your training goals?
I’ve never had goals….but I have decided to take myself seriously this next year and see just exactly what I can do. Should be fun.
Favorite sport or activity?
Favorite sport to watch – baseball. I enjoy mountain biking but get hurt often, so I’ve laid off of that. I love crossfitting, of course…
Recent adventure you’re planning?
Is a trip to Napa in October considered an adventure…..I think so! That’s our next trip…..can’t wait.
Tell us something we don’t know about you?
Hmmm, I played on the golf team in Highschool?…..
Longhorns or Aggies?
Ugh, so don’t care.
We’ve all seen your talented handstand walks around the gym – do you have any other undiscovered or hidden talents?
I’ve got nothing…..no talents that I am aware of.
Leave the fine folks of CrossFit Austin with some parting words…
Well, I am shocked to be chosen for this honor. There are so many amazing people at CFA….. I love being a part and I love feeding off of all of the awesomness.
Level Two
A1. Press 5 x 5 70-75% RPE 8 Rest 1:00
A2. Kipping Pull-ups x 5 x 5 Rest 1:00
8-Minute AMRAP
200m Run
10m Bear Crawl to Wall
2 (1 Hand Release Push up to Vertical Wall Walks) *
10m Bear Crawl to Cone
Cash Out:
Lying BB Hip Bridges w/ Bar x 8 x 3 w/ 1:30 Rest
Level One (Day 13)
Level 2 “Field Trip”!
“Behold the turtle. He makes progress only when he sticks his neck out.” – James Conant
Fixing the “Tuck Under” When Squatting
*Post thoughts to comments
Announcements:
| AM – Level 1 | |
| Holland | 5 |
| Allison | 3 |
| Jen | 4 |
| Natalie | 5 |
| AM – Level 2 | |
| Mikey | 4 |
| Guthrie | 4 |
| Doug | 5 |
| Brandon | 4 |
| Sparker | 3 |
| Beast | 3 |
| Jackie | 3 |
| Kristin | 4 |
| JV | 2 |
| Ballet | 7 |
| Can2 | 4 |
| Tow | 4 |
| Jaison | 4 |
| Erica | 5 |
| Valyn | 4 |
| Sandy | 4 |
| Michael | 5 |
| Bryan | 4 |
| Dusty | 4 |
| Mrs. Fro | 4 |
| Fro | S |
| Sam | 3 |
| Colleen | 3 |
| Ray | 5 |
| Gary | 5 |
| Lexi | 4 |
| Kiehl | 4 |
| Chris | 4 |
| 12P – Level 1 | |
| Brock | 3 |
| Loren | 3 |
| Todd | 3 |
| Amber | 2 |
| Jenny | 2 |
| Alan | 2 |
| Fernando | 2 |
| Stefan | 2 |
| PM – Level 2 | |
| Ed | 3 |
| Reis | 4 |
| Randy | 3 |
| Winner | 3 |
| Gabriel | 3 |
| Danimal | 4 |
| Boone | 3 |
| Pam | 3 |
| Desiree | 3 |
| Marc | 4 |
| Simone | 4 |
| Sanchez | 4 |
| Shug | 2 |
| Andy | 3 |
| Monk | 3 |
| Wood | 3 |
| Greg | 4 |
| Kline | 4 |
| Ruffino | 3 |
| Mahoney | 3 |
| MegO | 2 |
| Vanessa | 3 |
| Nicole | 3 |
Level Two
“Max Out Monday”
A1. Hang Power Snatch x1x8 @ 85-90% (RPE 8-9) Rest 3:00
then…
3 Rounds
400m Run
20 Front Rack Walking Lunges (95 lb, 75 lb)
500m Row
Level One (Day 12)
Skill
KB Swings
Handstand Push-Ups
WOD
A. Deadlifts 3×5 Rest 1:00
B. FR Reverse Lunge x6-8/leg x3 Rest 1:00
“Life is 10% of what happens to me and 90% of how I react to it.” – Charles Swindoll
Is Coconut Water Nature’s Sports Drink?
*Post thoughts to comments
Announcements:
| AM – Level 1 | |||
| Holland | S | ||
| Eileen | S | ||
| Lindsey | S | ||
| Amber | S | ||
| Tanya | S | ||
| Loren | S | ||
| Eric | S | ||
| Sean | S | ||
| Cam | S | ||
| AM – Level 2 | |||
| Brandon | 125lb | 19:11 | Rx |
| Doug | 115lb | 20:20 | Rx |
| JV | 60lb | 20:17 | |
| 9AM | 140lb | 22:10 | Rx |
| Mike | 135lb | 18:20 | Rx |
| Tim | 165lb | 20:05 | Rx |
| Sandy | 15lb | 18:50 | MOD |
| Reis | 155lb | 17:33 | Rx |
| Michael | 135lb | 16:40 | Rx |
| Ballet | 120lb | 19:49 | Rx |
| Janice | 65lb | 19:37 | (65lb) |
| Gwar | 115lb | 19:37 | Rx |
| Guthrie | 145lb | 18:45 | Rx |
| Jeff | 125lb | 19:37 | Rx |
| Walker | 83lb | 19:19 | (35lb) |
| Ray | 125lb | 18:35 | Rx |
| Wade | 95lb | 18:16 | (75lb) |
| Colleen | 55lb | 17:08 | (45lb) |
| Angela | 50lb | 16:47 | (35lb) |
| Jenna | 45lb | 17:42 | (45lb) |
| Gary | 95lb | 18:40 | (75lb) |
| 12P – Level 2 | |||
| Lance | S | ||
| Desiree | 65lb | 20:15 | Rx |
| Jess | 75lb | 19:16 | (45lb) |
| PM – Level 2 | |||
| Greg | 135lb | 17:02 | Rx |
| Tasha | 65lb | 18:10 | |
| Jables | 75lb | 19:13 | |
| Crash | 65lb | 22:16 | |
| Randy | 147lb | 22:58 | Rx |
| Dan | 115lb | 17:55 | Rx |
| Kristin | 80lb | 19:34 | |
| Winner | 65lb | 20:26 | |
| Ed | 105lb | 23:35 | Rx |
| Parnell | 155lb | 16:06 | Rx |
| Ivan | 155lb | 18:20 | Rx |
| Paul | 95lb | 21:13 | (55lb) |
| LG | 75lb | ||
| Jordan | 85lb | ||
| Zach | 105lb | ||
| Emily | 50lb | ||
| Matthew | 115lb | ||
| Marc | 135lb | ||
| Elena | 50lb | ||
| Leah | 55lb | ||
| Adrian | 115lb | ||
| Andy | 115lb | ||
| LaRosa | 60lb | ||
| Sanchez | 137lb | ||
| Shug | 70lb | ||
| KT | 75lb | ||
| Nicole | 50lb | ||
| Cooey | 115lb | ||
| Elizabeth | 15lb | ||
| Mischka | 45lb | ||
| AG | 157lb | ||
| Josie | 50lb | ||
| Corey | 115lb | ||
| PM – Level 1 | |||
| Mr. T | S | ||
| Natalia | S | ||
| Egan | S | ||
| Cody | S | ||
| Krista | S | ||
| Rita | S | ||
| Stormye | S | ||
| Jamey | S | ||
| Alan | S | ||
| Andrew | S | ||
| Duffy | S | ||
| Pokerface | S | ||
| Jeff | S | ||
| Missy | S | ||
| Janet | S | ||
| C2 | S | ||
| Murray | S | ||
| Denise | S | ||
| Linda | S | ||
| Matthew | S | ||
| George | S | ||
| Lauren | S | ||
| Rachel | S | ||
| Alyson | S | ||
| Jo | S | ||
All Levels
Colleen
Mile Run
1 Pull-up
20 Box Jumps (24″, 20″)
40 Wall Balls (20lb, 14lb)
1200m Run
2 Pull-ups
15 Box Jumps (24″, 20″)
30 Wall Balls (20lb, 14lb)
800m Run
3 Pull-ups
10 Box Jumps (24″, 20″)
20 Wall Balls (20lb, 14lb)
400m Run
4 Pull-ups
5 Box Jumps (24″, 20″)
10 Wall Balls (20lb, 14lb)
5 Pull-ups
*Team WOD Optional
Announcements:
| AM – All Levels | ||
| Darlene | 33:25 | Rx |
| Vanessa + Lauren | 35:24 | (MOD) |
| Jackie | 38:39 | (10lb, Band) |
| Andrew | 41:26 | (Jump) |
| Martin | S | |
| AG | 37:07 | Rx + 20lb |
| Colleen | 33:08 | (10lb, Band) |
| Jeff | 38:05 | Rx |
| Mischka | 40:34 | (Band) |
| Lane | 28:19 | Rx |
| Lance | 31:21 | Rx |
| Sparker | 35:42 | (Band) |
| TowMatt | 39:31 | Rx |
| Jables + Crash | 38:18 | (Rx/10lb) |
| Fernando | 45:50 | (Jump) |
| LG + Jill | 39:57 | (Band/10lb) |
All Levels
A. Back Squat x5x5 @ 70% Rest 2:00
B. Hill Sprint x1x5 @ 80% Rest 2:00
then…
4 Rounds
200m
10 TnG Deadlifts
10 Kipping Pull-ups (Unbroken)
Cash out
BB Hip Thrusts x 8 x 3 Rest 1:00
Hanging L Raises x 10 x 3 Rest 1:00
“Knowing is not enough; we must apply. Willing is not enough; we must do.” – Johann Wolfgang von Goethe
The Other 23 Hours
*Post thoughts to comments
Announcements:
| All Levels – AM | |
| Jo | 9:41 |
| Janice | 8:50 |
| Erica | 8:28 |
| Valyn | 9:13 |
| Dusty | 9:14 |
| Natalie | 8:31 |
| Teeny | 9:41 |
| Can2 | 8:51 |
| Rob | 7:15 |
| Tow | 9:01 |
| Chris | 7:37 |
| Wade | 10:15 |
| Schittone | 8:02 |
| Guthrie | 8:39 |
| Jenna | 7:58 |
| Walker | 8:21 |
| Ray | 6:42 |
| Linda | 8:45 |
| Helen | 8:29 |
| Alan | 7:41 |
| Tristy | 8:54 |
| C2 | DNF |
| Jenny | 8:27 |
| Mer | 9:58 |
| Thurst | 9:56 |
| Kiehl | 7:54 |
| Tasha | 8:51 |
| Lance | S |
| Lane | S |
| Nic | S |
| Danny | S |
| 12p – All Levels | |
| JV | 8:41 |
| G | 9:33 |
| Andy | 7:35 |
| Tim | 10:02 |
| Laila | 7:35 |
| Beth | DNF |
| Mrs. Fro | 11:56 |
| Desiree | 10:12 |
| Stefan | 10:08 |
| Nicole | 7:43 |
| Lindsey | 9:35 |
| Greg | 10:14 |
| Fro | S |
| Amy | S |
Level Two
A. Clean to thruster x3x6 Rest 2:00
B1. Hang Snatch High Pulls x3x4 Rest 1:00
B2. Box Dips 5-5-5-AMAP-2 Rest 1:00
C1. Box Jumps x4x4 Rest 1:00
*Highest Box attainable with good quality
Cash Out:
Right/Left Side Planks x 45 sec x 3 Rest 1:00
Lateral Wall Walks x 10ft/ea way x 3 Rest 1:00
Level One (Day 11)
Skill
Knees to Elbows/Toes to Bar
Handstands
Box jumps
WOD
10-Minute AMRAP
5 Toes to Bar
5 Box Jumps (step down)
5 Push-ups
20 Single Jumps
*Total completed rounds + additional reps recorded
“Great spirits have always encountered violent opposition from mediocre minds.” – Albert Einstein
You Need More Sleep
*Post thoughts to comments
Announcements:
| AM – Level 1 | ||
| Loren | 7 | |
| Andrew | 7 | |
| Zach | 8 | |
| Natalie | 8 | |
| Am – Level 2 | ||
| Charlie | S | |
| 9AM | S | |
| Bubbles | S | |
| Janice | S | |
| MegO | S | |
| Sparker | S | |
| JV | S | |
| Raquel | S | |
| Cindy | S | |
| Haley | S | |
| Sarah | S | |
| Ballet | S | |
| Michael | S | |
| Valyn | S | |
| Erica | S | |
| Irl | S | |
| Sandy | S | |
| Tim | S | |
| Schittone | S | |
| Can2 | S | |
| Dusty | S | |
| Paul | S | |
| Ray | S | |
| Hector | S | |
| Lexi | S | |
| Chris | S | |
| Mikey | S | |
| Danimal | S | |
| AM – Ladies’ | ||
| Josie | S | |
| Jenny | S | |
| Emily | S | |
| 12P – Level 1 | ||
| Brock | 9 | |
| Fernando | 5 | |
| Alan | 7 | |
| Monk | 9 | |
| Melissa | 9 | |
| Todd | 7 | |
| PM – Level 2 | ||
| Rob | S | |
| Tristy | S | |
| Danny | S | |
| Randy | S | |
| Brittani | S | |
| Kristin | Mon | 11:01 |
| Gary | S | |
| Justin | S | |
| 2toned | S | |
| Colleen | S | |
| Andy | Wed | 18:20 |
| Angela | S | |
| Parnell | S | |
| Wood | S | |
| Vanessa | S | |
| Leah | S | |
| Darlene | S | |
| Pinkie | S | |
| Ruffino | S | |
| LaRosa | S | |
| Jenna | S | |
| Elizabeth | S | |
| Sting | S | |
| PM – Level 1 | ||
| Kristen | 7 | |
| Jennifer | 8 | |
| Stefan | 6 | |
| Connor | 8 | |
| Stephen | 7 | |
| Mischka | 5 | |
| Jeff | 7 | |
| Denise | 6 | |
| George | 8 | |
| Mr. T | 6 | |
| Melanie | 5 | |
| Janet | 6 | |
| Pam | 5 | |
| Melissa | 7 | |
| Eric | 7 | |
| Tony | 7 | |
| Brandon | 8 | |