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WOD 11/12

All Levels
“Dirty Thirty” Partner WOD
300 M Run
30 DB Thrusters
30 Lunges
300 M Run
30 Pull-ups
30 Swings
300 M Run
30 Burpees
30 Squats
*Time recorded

Announcements:
– Congratulations to Coach Chad Vaughn for placing 16th at the World Championships of Weightlifting! You’re awesome!
– – Running Classes will meet at Circle C Metro Park on Saturdays @ 8 AM , click here for sign up .
– – – Girl Power Classes are here! Click here for more information. Sign up here.
– – – – From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.

AG/Jerry 23:40
Martin/Dan 22:05
Jackie/Lana 24:45
Jesse/Mel 23:05
Leah/Patrick 24:10
Jon/Boone/Shane 19:05
G/Betsy 18:30
KT/Jenna 23:10
Walker/Mango 19:40
Tristy/Megan 16:50
Cat/LG 28:30
Mike/Andy 23:55
Albert/Kristin 22:00
Danny/David 18:25
in Workout of the Day 1 comments

WOD 11/11

All Levels
WOD
15 min AMRAP:
5 Hanging Muscle Snatch
5 OH Squat
5 ea Single leg RDL
200 M Multi directional Movement:
– 50m Forward Run
– 50m Lateral Shuffle
– 50m Forward Run
– 50m Lateral Shuffle

5 “SureFire” Steps to Setting Goals
*Post thoughts to comments

If there is to be any peace it will come through being, not having. –Henry Miller

Announcements:
– Congratulations to Coach Chad Vaughn for placing 16th at the World Championships of Weightlifting! You’re awesome!
– – Happy Veteran’s Day to all of our former and current Service Members. Thank you for your passion, service, and dedication! 
– – – Running Classes will meet at Circle C Metro Park on Saturdays @ 8 AM , click here for sign up .
– – – – Girl Power Classes are here! Click here for more information. Sign up here.
– – – – – From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.

AM

Rob

 6
Janice 6
MGJ 4
Valyn 4
Veronica 4
Mego 4
Kristin 5
Erica 4
Lawrence 4
Michele 4
Teeny 4
Walker 6
Ray 6
Eric 6
Peter 5
Danya 7
Cynthia 6
in Workout of the Day 4 comments

WOD 11/10

Level Two
Skill
A1. Kip Pull-ups x8-10×3 Rest :60
A2. Push-ups x4-6×3 Rest :60
A3. Row 200 M @ 80-85% effort (focus on perfect strokes)

WOD
8 Minute AMRAP:
5 Strict Pull-ups
5 Box Jumps (step down)
5 Handstand Push-ups or Seated DB Presses
5 Double Unders

Level One (Day 9)
Skill
Snatches

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

Paleo Diet Interview w/our very own Mel “Melicious” Joulwan
*Post thoughts to comments

“If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them.” – Henry David Thoreau

Announcements:
– TONIGHT! (11/10) is Men’s Night at Green Mesquite BBQ. Click here for more information.
– – Running Classes start up this week with Coach Aaron! To find more information and sign up for these classes, click here.
– – – Congratulations, Janice Trinidad! You rocked those PRs at Wodapalooza this weekend! Way to go lady!
– – – – Girl Power Classes start this week! Click here for more information. Sign up here.
– – – – -From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.

Snatch Practice Session

Level 1 – AM
Haley S
Jessica S
Melanie S
Laura S
Albert S
Bubbles S
Charlie S
Becky S
LaLa S
Level 2 – AM
J.V. 6
Janice 7
Elizabeth 4
Turk 7
9AM 5
Valyn 4
Cindy 4
Kevin 4
Kavi 4
Eric 5
Paddy 4
Peter 3
Mer 5
Anita 5
Level 1 – 12P
Jennifer S
Josh S
Level 2 – PM
Sherman 5
G 8
Betsy 9
Gilbert 7
Sanchez 6
Lance 8
Dan 4
Danny 7
Tristy 9
Amy 7.5
Carissa 3.5
Jackie 6.75
Corey 5
Mego 5
Jonothan 4
Elena 4
AG 4.5
Jesse 7
Sleeves 5.5
Ryan 4.5
Stacey S
Lamar S
Paddy Ice S
Jennifer S
Melissa S
Gregoire S
Bones S
Geck S
in Workout of the Day 229 comments

CFA Food Drive 2011

CrossFit Austin will be collecting food for the Capital Area Food Bank for the holiday season!

When: Now through Tuesday (11/22)
Where: CrossFit Austin’s Box
What: *See below*

The mission of the Food Bank is “To nourish hungry people and lead the community in ending hunger”. 
For every five pounds of food donated, CAFB can provide the equivalent of FOUR meals!

Possible food donations can include:

  • Healthy, non-perishable food
  • Items with intact, un-opened, consumer or commercial packaging
  • Items with non-breakable packaging (no glass, please)
  • Food within the expiration date on the packaging

Most requested items include:

  • Canned meats like tuna, stew and chili (pop-tops preferred)
  • Canned vegetables
  • Pasta & pasta sauce
  • Beans
  • Healthy cereals
  • Peanut butter

 

*Thanks to Ruth Untermeyer for volunteering to help with this project!
Questions? Contact us at info@crossfitaustin.com or talk to us!

in Announcements / Events / Workout of the Day 5 comments

WOD 11/9

Level Two
Skill
Power Snatch+Snatch Pull-under x3+2×5
Rest 2:00-3:00 Minutes
*Snatch Pull-under Determines Weight
*Post notes and weights to comments

WOD
10 Min AMRAP:
5 Heavy Deadlifts
10 Renegade Rows (per arm, alternating)
10 Single Arm OH Step ups (10 Total) (Same Arm, Same leg. Do all 5 on one side, then alternate)
200m Run

Level One (Day 8 )
Skill
Kipping Pull-Ups
Burpees
Thrusters

WOD
5 Minute AMRAP:
5 Jumping Pull-ups
5 DB Thrusters
5 Burpees
*Total completed rounds recorded

Announcements:
– Thursday night (tomorrow, 11/10) is Men’s Night at Green Mesquite BBQ. Click here for more information.
– – Running Classes start up this week with Coach Aaron! To find more information and sign up for these classes, click here.
– – – Congratulations, Janice Trinidad, for your awesome PRs at Wodapalooza this weekend! Way to go lady!
 – – – – The Girl Power (Women Only) Classes start this week! Click here for more information. Sign up here.
– – – – – From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.

Level 1 – AM
Canada 5
Tiffany 4 2/3
Lawrence 4
Lola 4
Level 2 – AM
MegO 2
J.V. 3
Kristin 4
Rhea 3
Elizabeth 3
Mike 3
Veronica 2
MGJenny 2
Michele 3
Michael 4
Ballet 3
Kavi 3
Caitlyn 2
Erica 4
Paddy 4
Eric 5
Bryan 3
Walker 3
Level 2 – 12P
Shane 4
Tristy 3
Zoom 3
Jeff 4
Thurst 2
Dayna 4
Ryan 3
Davis 4
Lance 3
Senator 2
Level 2 – PM
Winner 3
G 3
Jesse 3
Mikey 3
Blake 3
Sherman 2
Cat 3
Crash Mod
Can2 3
Jenna 4
Mad Dog 3
AG 3 1/4
Anthony 3 1/4
Eric 3 1/2
Katie 2 3/4
Chrissy 3 1/4
Geno 3 1/4
Sanchez 3 3/4
Jon 4 1/2
Amy 2 3/4
Tony 2 1/2
Big Shug 2 1/4
LEVEL 1 – PM
Gary 5 (15lbs)
Ana 4(10lbs)
Chris H. 5 (15lbs)
Chris 4 (15lbs)
Tierra 4 (10lbs)
Tina 4 (10lbs)
Cynthia 4 (10lbs)
Debbie 4
Bones 5
Paddy Ice 4
Jen 3
Margarita 4
MLS 6
Ryan 4
Brenda 3
Melissa 4
Jerry 4
Andy 4
in Workout of the Day 283 comments

Girl Power (Women Only) Classes

These all-level classes are a great opportunity for women to get in shape in a safe and supportive environment. All ladies, moms, and little ones are welcome! If there are enough mothers interested, we will try to facilitate a rotating schedule where the moms can take turns watching the kids for the group.

Classes meet on Tuesdays and Thursdays at 9:00am and are a part of your CrossFit Austin membership!

Please contact us for more information and to get signed up.

in Events 0 comments

WOD 11/8

Level 2
WOD
A. Press x2x6 @ 75-80% Rest :30
B. Squat x10x3 (Set 1: increase 5-10 lbs from last week, Set 2: 95%, Set 3: 90%) rest 2:00
C. DL x4x3 @ 80% Rest :90
D. Ab Circuit

Level 1 (Day 8 )
Skill
Kipping Pull-Ups
Burpees
Thrusters

WOD
5 Minute AMRAP:
5 Jumping Pull-ups
5 DB Thrusters
5 Burpees
*Total completed rounds recorded

Sleep: Why it’s essential
*Post thoughts to comments

“Not all of us can do great things.  But we can do small things with great love.” – Mother Theresa

Announcements:
– Tonight is LADIES’ NIGHT at 5:30pm at Opal Divine’s on South Congress! Click here for more information! Hope to see you there…
– – Thursday night is Men’s Night at Green Mesquite BBQ. Click here for more information. 
– – –  Running Classes start up tonight (11/8) with Coach Aaron! To find more information and sign up for these classes, click here.
– – – – Congratulations, Janice Trinidad, for your awesome PRs at Wodapalooza this weekend! Way to go lady!

Kickin’ it old school…

Level 1 – AM
Martin 6
Gaddi 4
Albert 3
Bubbles 3
Laura 2
Sarah 3
Buck 3
Jordan 7
Melanie 4
Charlie 6
Becky 3
Level 2 – AM
Kevin S
Erica S
MGJ S
Cindy S
Turk S
Valyn S
Michele S
Alexis S
9AM S
Janice S
Ballet S
MegO S
Paddy S
Tony S
Eric S
Michael S
Jenny S
Level I – Noon
Anita 4
Meredith 4
Lamar 4
Jo0sh 4
PM Classes
Fro S
Ryan S
Ross S
Elena S
Jennifer S
Zoom 165 (45lb)
Corey S
Dane S
Jenna S
Can2 S
in Workout of the Day 2 comments

WOD 11/7

Level Two
Skill
A. Single leg Wall Ball x5/leg x4 rest :30
B. Hip+Full Clean x3+2 x4 rest :30
C. Double Unders x10-15 x4 rest :60

WOD
5 Rounds:
2:00 AMRAP:
5 Cleans
5 Kip Pull up
5 Wall Ball
1:00 Active Rest (Double Unders)
1:00 Full Rest
*Total reps recorded

Level One (Day 7)
Skill
Hip Clean
Press
Push Press

WOD
1 Mile Run Time Trial (15:00 Cap)

Announcements:
– We’re updating our records and would love to include a picture of your smiling face! Come by Caitlyn’s desk or email a picture to her (caitlyn@crossfitaustin.com)
– – We hope you’ve marked your calendars for this week’s Ladies’ Night (11/8) and Men’s Night (11/10) – both events are sure to be a lot of fun!
– – – Running classes start up tomorrow (11/8) with Coach Aaron! To find more information and sign up for these classes, click here.

MGJenny has been throwing the weights around a lot lately!

Level 1 – AM
Charlie 6:34
Haley 8:29 (Row)
Lawrence 8:35
Canada 8:20
Becky 9:13
Laura 17:03
Level 2 – AM
Cynthia 82
Beast 73
Courtney 82
Mikey 91
Mike 76
Kristin 100
Kevin 70
Liz 80
Michele 105
Cindy 100
Kavi 96
9AM 121
Valyn 101
Ballet 133
MGJenny 76
Ray 112
Eric 98
Rob 84
Bryan 96
Level 2 – 12P
Shane 125
Tristy 151
Cat 134
Turk 158
Blake 115
Davis 155
Jables 150
Heather 87
Thurst 123
G 130
Lance 129
Level 2 – PM
Marco 83
Macaroni 117
Danny 110
Coy 84
Betsy 145
Emily S
Aaron 111
Sanchez 123
Big Shug 103
Jerry 147
Christy 137
Sleeves 141
ross 143
Young 126
KT 103
Geno 109
Zoom 127
Megan 150
Jeff 147
Amy 136
Jewels 141
Carissa 115
Can2 110
Ty 132
Level 1 – PM
Martin 5:45
Jordan 6:24
Jorge 6:35
Josh 5:42
Christina 8:42
Jonathan 9:14
Leah 10:17
Mel 9:35
Pinkie 8:03
Megan 9:07
Ana 7:59
Cory 8:25
Lola 8:39
Bryan 7:00
Hollister 6:56
Cat 12:09
Melissa 10:25
Tiffany 7:23
Jerry 8:05
in Workout of the Day 277 comments

November Athlete of the Month: Erica Cuellar

State your Name and/or Nickname please.
Erica Michele Cuellar

Occupation?
On my journey to pursuing a new and exciting career in health and fitness. 

Words to live by?
Strong Body, Strong Mind, Strong Soul

What is your fitness background?
Since childhood my family has always been involved in fitness activities. As a young child, I remember being outside jump roping and hitting the punching bag with my dad or in the weight room with my mom. I also played volleyball, basketball, and ran track in middle school and most of high school, but I can honestly say that I was not very good at any of them. However, running is what I have always loved to do. I have ran two half marathons and I’m currently training for my first full this coming February.

How long have you been CrossFitting?
I came across CrossFit about 8 months ago.

What’s your favorite part of CrossFit?
I LOVE everything about CrossFit but I truly enjoy the feeling of completing such intense and at times painful WOD’s alongside such AWESOMENESS!! CFA’s community provides such a unique environment and I feel so fortunate to be surrounded by such strong, positive, and motivating individuals on a daily basis.

What are your training goals?
I definitely want to reach my goal of being on the Chic’s with Chin-ups Board and I also want to continue setting PR’s on my lifts.  Plus, I want to get to the point were I can perform muscle-ups and handstand push-ups.  Ok, really, this list can go on forever so bottom line is I have a lot of fun, hard work ahead of me. 🙂

Favorite sport or activity?
CrossFit of course but I must say, I am also a runner at heart.

Recent adventure you’re planning?
Nothing currently planned but my husband and I usually do an annual beach vacation somewhere in Mexico.

Tell us something we don’t know about you?
I have a 115 lb, 20 month old son named Sumo … Our fun and loving Rottie

Longhorns or Aggies?
If I have to choose, Longhorns. In all honesty, I am really just one of the girls who likes to watch championship games or live games when my husband and I have the opportunity to attend one.

Best quote that you’ve said within the walls of CFA that was never recorded on the quote board!?
None that I can think of.

Leave the fine folks of CrossFit Austin with some parting words?
I am so excited and happy to have been chosen CFA’s athlete of the month. CrossFit has provided me with so much more than I could have ever imagined. I joined with the simple goal of losing weight but have walked away with so much more. CrossFit has not only reshaped me in a physical sense but it has also reshaped my life. I have gained the foundation to start living a “true” healthy and fit life. CFA has allowed me to conquer my fear of failure, which has given me a sense of confidence that I have never experienced before. And for that, I am so thankful to all our CFA coaches and to the wonderful community I am surrounded by, you have all inspired me and have made an impact in my life in one way or another.

~ Courage is resistance to fear, mastery of fear – not absence of fear ~ Mark Twain

in Athlete of the Month / Workout of the Day 309 comments

WOD 11/5

All Levels

WOD 1:
400 M Prowler Push (weight=90lbs)
*As a team, the prowler must be pushed around the building one time. Every time a team member comes off the prowler and another member starts pushing, the entire team must stop and perform 5 burpees
*Each team member must push the prowler a minimum of 2 times

WOD 2:
500 Plank Straight Leg Lifts
300 Push ups
200 Partner Pull-ups
*must complete movements in order (ie. all planks must be completed before moving on to push ups)
*only one team member works at a time

WOD 3
400 M Frog Hops

**Each workout will be timed independently, so each team will have 3 scores**

Announcements:
– We’re updating our records and would love to include a picture of your smiling face! Come by Caitlyn’s desk or email a picture to her (caitlyn@crossfitaustin.com) 
– – Sunday Yoga Classes are back this Sunday (11/6) at 11:00am with Yoga enthusiast and member Leah Alter! To find out more, click here.
– – – We hope you’ve marked your calendars for next week’s Ladies’ Night (11/8) and Men’s Night (11/10) – both events are sure to be a lot of fun!
– – – – Running classes start up next week (11/8) with Coach Aaron! To find more information and sign up for these classes, click here.

Feel like this man is watching you in class? That’s because he’s our new Coach – Shane Stephens!
Welcome Shane – happy to have you back!

9:00 am Prowler Plank, Push, Pull Frog
4 Dudes & 3 bada$$  Ladies 5:46 22:16 7:25
Overachievers 6:40 20:35 5:26
10:00 am
Slaves to the Burpees 5:20 15:13 6:38
Prowler Howlers 4:44 15:01 5:19
in Workout of the Day 0 comments