All Levels
Partner WOD: “Leave No Man Behind” 4 Rounds: 10 KB Swings American
10 KB Goblet Squat
10 MB Sit up throws to Partner (10 Feet Apart)
10 ea side/ MB Tic Tac Throws to Partner (10 Feet Apart)
100m Farmer Walks (each Partner walks 50m then switches)
*Team of 2…Perform all exercises together.
Announcements: – Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! They’ll be starting up again next week and will now be held onTuesdays at 5:30pm and 6:30pm. Sign up here! – – CFA will have a CrossFit Games Marathon viewing party on New Year’s Day (tomorrow!) at Third Base. Learn more here! – – – The Circle of Awesomeness Challenge is coming! Sign up now to get the “Early Bird” discount! – – – – Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up.
All Levels Partner WOD “MB 2x400m Relay”
4 Rounds per Partner:
Med Ball Complex
– 25 Yards of Lunges (hold at chest not overhead)
– 25 Deadlifts
– 25 Tic Tacs (total)
400m Run
*Partner 1 will run 400m while Partner 2 is performing the MB Complex. When finished, Partner 1 will tag Partner 2 and switch.
*Each Partner will perform 4 rounds.
Announcements:
– Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! They’ll be starting up again next week and will now be held onTuesdays at 5:30pm and 6:30pm. Sign up here! – – CFA will have a CrossFit Games Marathon viewing party on New Year’s Day at Third Base. Learn more here!
– – – The Circle of Awesomeness Challenge is coming! Sign up now to get the “Early Bird” discount! – – – – Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up.
“If you look good, you feel good, If you feel good, you play good, If you play good, they pay good.”
-Primetime
Ah, yeah! If we’re quoting the patron saint, it can only mean one thing… CrossFit Austin’s annual “Circle of Awesomeness Challenge” is just around the corner. 2012 is here, so it’s time once again to crank things up to 11! Just like Neon Deion said, looking good, feeling good, and playing good is the motto around these parts, but sometimes we need a goal and proper motivation to keep us inside the “awesome.” So, once again, we are excited to present the Circle of Awesomeness Challenge (from January 28th – March 10)!
The COA Challenge consists of 3 Primary Competitions over the course of 8 Weeks(January 28th-March 10th):
Fitness Challenges
Nutritional/Body Transformation Challenge
Fun, random, weekly challenges
Fitness Challenges:
Challengers will be tested and retested in 3 different categories of fitness challenges. Each catagory is comprised of 3 tests, for a total of 9 tests.
The categories are:
Work Capacity
Power
Athleticism
Each test will be scored on initial top performance as well as most -improved on all tests. The tests will be announced on Jamuary 28th at the Challenge Kick off.
The initial test will be on the following days:
Saturday 1/28: Tests 1 & 2
Tuesday 1/31: Tests 3,4, & 5
Thurday 2/2: Tests 6 & 7
Saturday 2/4: Tests: 8 & 9 *You will be able to make up any and all tests if you can’t make it to the gym on these days. However, it will decrease your total training time between tests.
Nutritional and Body Composition Challenges:
Challengers will be tested and retested on body composition and nutritional accountability. Challengers will be scored for most improvement in the body comp score and best adherence to nutritional and lifestyle guidelines, as set forth in the initial Challenge Kick Off Seminar on Saturday, January 28th.
What’s in it for you?
You can win:
1st Place – $225 cash + 1 month of FREE group classes
2nd Place – $100 cash + 1 FREE advanced assessment and consultation + 2 FREE one-on-one training sessions
3rd Place – $75 cash, 1 FREE advanced assessment and consultation
Bonus Prizes (Think Awesome CFA Merchandise Packages) include: Most Improved Male and Female Top Male and Female Performances Most Accountable
More bonus prizes for will be awarded for to the winners of 3 fun, bonus challenges
You get:
A Kick-off “Success Seminar” with the CrossFit Austin staff
2 Body Composition Assessments
An official CrossFit Austin Nutrition Guide, complete with shopping guides and healthy recipes
Before and After Photos (not required, but recommended!)
Comprehensive conditioning tests with analysis
Comprehensive strength tests with analysis
Weekly Food Log analysis
6 weeks of accountability, motivation, and lots of fun(!!!)
How it works
Once again, you will be able to score points by initial score, improvement, and “effort” bonus points.
3 ways to score:
Initials Scores, Most improved, and Bonus Points
Primary points: Top performances on initial tests
For each test, the challengers will be ranked according to performance. They will then receive a corresponding amount of points according to their rank amongst there fellow challengers.
Primary Points: Most Improved
Challengers will be ranked for the most improvement by pounds, reps, or seconds. They will then receive a corresponding amount of points according to their rank amongst there fellow challengers.
Bonus points: Accountability Challenge
Challengers will be awarded bonus points for their participation in the Accountability Challenge. Each week, challengers will have the opportunity to earn up to 16 bonus points by adhering to the guidelines of the Accountability Challenge.
Total Score
The final score will consist of adding primary points (initial tests) + primary points (most improved) + bonus points.
The entire scoring system will be explained in full detail at the January 28th Challenge Kick-off.
Success Seminar and Challenge Kickoff January 28th Schedule of Events
10:00am – 10:30am: Fitness Test 1 Initial Body Composition Testing “Before” Pictures
10:30am – 11:00am: Fitness Test 2
11:00am – Noon: Challenge Success Seminar Detailed explanation and Q & A on Challenge Scoring System Detailed explanation and Q & A on Accountability Guidelines and Scoring System “Keys to Success” Seminar
Announcements: – Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! They’ll be starting up again next week and will now be held onTuesdays at 5:30pm and 6:30pm. Sign up here! – – CFA will have a CrossFit Games Marathon viewing party on New Year’s Day at Third Base. Learn more here!
Level Two 3 Rounds
10 Deadlifts (40-50% of DL)
400m
15 Unbroken Renegade Rows (Pulls Only, no push-ups)
200m
20 Total Plate Hold Reverse Lunge (25 lb, 10 lb)
100m
*Record Time
Level One (Day 5) Skill Ring Dips
WOD 4 Rounds: 3:00 on/ 1:00 off
10 Wall Balls
10 Tic Tacs
200 M Run
*Total rounds recorded
*When the 2nd rounds starts, athletes should start where they finished in round one
We see things not as they are, but as we are. – H. M. Tomlinson
Announcements: – Chad Vaughn’s Olympic Lifting Classes will be starting up again next week. They will now be held on Tuesdays at 5:30pm and 6:30pm. Sign up here! – – CFA will have a CrossFit Games Marathon viewing party on New Year’s Day at Third Base. Learn more here!
Looking for something fun to do on New Year’s Day?
Join your CrossFit Austin family as we get together to watch the CrossFit Games Marathon!
We’ll be setting up camp at Third Base in South Park Meadows from 2pm to 6pm on January 1st. Hope to see you there!
When: 01.01.12 Where: Third Base (South Park Meadows) When: 2:00pm – 6:00pm
Travel WOD (No Class) Hip & Glutes
Fire Hydrants x 10 ea leg
Double Leg Hip Bridge x 10
Lateral Leg Raises x 10 ea leg
SL Hip Bridge x 10 ea leg
Knee Circle, Forward x 10 ea leg
Hip Bridge March x 10 ea leg
Knee Circle, Backward x 10 ea leg
Donkey Kicks x 10 ea leg
WOD 21-15-9
Burpees
Lunge Walks
Sumo Side to Side
200m
Announcements: – Happy holidays from your CrossFit Austin family! We hope everyone has a safe and happy holiday! We’ll be back in action on tomorrow (Tuesday, 12/27) – see you then!
Travel WOD (No Class) “Myrtle” Routine (10 reps ea leg):
Clams
Lateral Leg Raises
Donkey Kicks
Donkey Whips
Fire Hydrant
Knee Circle, Forward
Knee Circle, Backward
Hurdle Trail Leg, Forward
Hurdle Trail Leg, Backward
Lateral Leg Swings
Linear Leg Swings
Linear Leg Swings, Bent Knee
WOD 5 Rounds
200m Run
10 x Squat Jumps
200m Run
10 x Push ups (Scale up to Clapping Push ups)
Announcements: – Happy holidays from your CrossFit Austin family! We hope everyone has a safe and happy holiday! We’ll be back in action on Tuesday, 12/27 – see you then!
Announcements: – Happy holidays from your CrossFit Austin family! We hope everyone has a safe and happy holiday! We’ll be back in action on Tuesday, 12/27 – see you then!
– – Congratulations to Matt “Macaroni” Ronne on his 36th place finish at the 12/03 Texas Super Spartan Race (even with an injury!)! Amazing job, Macaroni!!!
