All Levels Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups… *This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Announcements:
It’s the last week of the Open! Learn more here. Don’t forget to enter your score into the website for Wes to validate!
Coach Aaron’s 6-Week 5K Training Program starts this week! Learn more here.
Level Two A. Press 3-3-3+ @ 85-90% RPE 8,9 Rest 3:00
B. Sumo DL x2x6 @ 75-85%
C1. Squat x10x3 (10 RM, 95%, 90%)
C2. Strict Chin-ups x3-5×3 @ 50X2
Cash out:
2 Rounds
10 Y’s
10 Single Leg Glute Bridges/leg
10 Clams/leg
Level One (Day 5) Skill Ring Dip Progressions
Wall Balls
WOD 4 Rounds: 3:00 on/ 1:00 off
10 Wall Balls
10 Tic Tacs
200 M Run
*Total rounds recorded
*When the 2nd round starts, athletes should start where they finished in the 1st round
“It takes time to succeed because success is merely the natural reward for taking time to do anything well.” – Joseph Ross
Why are so many people stuck in an unhealthy situation? Take a cue from the dancing man and venture out on your own, carve a new path… a healthy one, and help those around you see that there’s a better way. (A word of warning: you must watch the entire video at the end)
We all have our comfort zones. Humans are social creatures. Functioning as a cohesive group is a central aspect of what has sustained us as a species. Our “fitness” (defined here as the ability to stay alive and reproduce – not perform sets of preacher-curls in front of the mirror) has been dependent for generations on us playing together nicely and performing our role within society. As such, we all have an overwhelming natural tendency to stick with the status-quo, and not rock the boat.
Unfortunately, for most of us, the status-quo is not necessarily a healthy environment. We live in an era of Happy Meals and Shake-weights.
Whether just getting started, or well on your way, at CrossFit Austin we are all on similar journeys to improve our health and overall fitness. In order to make the necessary changes in nutrition and lifestyle, you may find yourself going against the norm.
Will I look like a fool if I don’t eat a cupcake at my friend’s birthday party? What will my date think if I don’t order a drink with Dinner? Will my training partner, Franz, disown me if I suggest we do a set of squats instead of our standard calf-raises?
Don’t let the natural instinct to stick with the norm dissuade you. You have a unique opportunity here to step out on your own, and set an example for those around you.
Making a positive change is an awesome thing, although it can initially be lonely as you are forced to step out on your own.
Don’t fear this position in the front, but embrace it. You have the unique ability to be an example… and make a positive change in your life, and in the lives of countless others around you. Improved health, fitness, and confidence are awesome things – and THEY’RE HARD TO HIDE. As those close to you notice the progress in your journey, chances are good that you won’t be alone for long… (now watch the video – feel free to dance along)
then…
800 M Run 10 Rounds
3 DB Deadlifts/3 DB Hang Clean to Thruster
(Goal Total DB weight 45% of Bodyweight)
800 M Run *DB Weight and Time recorded *Rx= DB @ 45% of BDWT *30-Minute cap
Level One (Day 4)
Skill Rowing
Team WOD 3 Rounds
350 M Row
12 Walking Lunges
*Total time recorded
*2 person teams Partner B can’t move on until Partner A has finished exercise
“Your spirit is the true shield.” -Morihei Ueshiba
Congratulations to EVERYONE who participated in our 2012 COA Challenge! You all made huge gains and made us so very proud with all of your hard work! It has been so inspiring to everyone in the gym to see the changes that you have all made in your performance, appearance and lifestyles!
So the wait is over…here are the winners of the 2012 COA Challenge:
Best Overall Performance Male: 1st Place: Kirk Garza 2nd Place: Mikey Muna 3rd Place: David Can2
All Levels Open WOD 12.4 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (M: 20lbs to 10′ target; W: 14lbs to 9′ target)
90 Double-unders
30 Muscle-ups
Announcements:
The Open is here! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
Congratulations to all of our Circle of Awesomeness Challengers on their amazing accomplishments over the past 6 weeks – y’all are truly awesome!
Coach Aaron’s 6-Week 5K Training Program starts next week! Learn more here.
Unfortunately, for most of us, the status-quo is not necessarily a healthy environment. We live in an era of Happy Meals and Shake-weights.
