Genevieve

WOD 9/24

A. 15:00 Kip Pull-up Practice

B. Reverse Tabata Kip Pull-up:
8 Rounds
:10 Kip Pull-ups
:20 Rest

C. 400 M Run
600 M Run
800 M Run
600 M Run
400 M Run

*Goal is to maintain 1 mile PR Pace through all the runs, manage your rest in a fashion that allows you to do so.
*Total Time recorded

**Extra Credit**

4 Rounds
10 Banded Face Pulls
5 Hollow Rocks
rest :60

“Success is almost totally dependent upon drive and persistence. The extra energy required to make another effort or try another approach is the secret of winning.” –Denis Waitley

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WOD 9/23

A. 16:00 E202
Pause Front Squat + Split Jerk x1+1×5 @ 60-90% of Split Jerk
*:02 Pause in bottom of Front Squat

then…

Split Jerk x1x3 @ 90%+

B. In 20:00
1. Power Clean x2x10
2. :04 Negative HSPU x1x10

Power Cleans:

*Sets 1-7 build up
*sets 6-10 stay at the same load, your heaviest load of the day

HSPU:

*Goal is to Resist acceleration for :03 – :04 seconds
*Scale “Depth” 3abmat -> 2abmat -> 1 abmat -> Flat Ground -> Create Deficit w/ Plates

**Extra Credit**

20 Pike Push-ups
*use a “Pike Push-up variation that allows you to complete @ 20 reps without stopping

“If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high but so are the rewards.” –Paul Bryant

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WOD 9/22

A. 15:00 Kip Pull-up Practice


B. 21:00 EMOM
Min 1: 2-6 Strict Pull-up
Min 2: 3 DL @ 225 / 155
Min 3: 8 Step-ups / Leg

then immediately..

3 Rounds
6 DL @ 225 / 155
8 Kip Pull-ups
10 Box Jumps @ 24/20

*time recorded

**Extra Credit**

3 Rounds
8 Barbell Curls
8 Hollow Rocks

“A gentle word, a kind look, a good-natured smile can work wonders and accomplish miracles.” –William Hazlitt

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WOD 9/21

A .20:00 E202
Snatch Lift off + Snatch x1+1×5
then…
Snatch x1x5

B. 10:00 E202
OVHD Squat x3x5 @ 80% w/ :02 Pause


C. 5 Rounds
200 M Run
10 Fronts Squats @ 115/75
15 Double Unders
*Time Recorded
*10:00 Cap

**Extra Credit**

4 Rounds
:30-:60 Wall Facing HS Hold
5 Hollow Rocks
rest :60

“The strength of a nation derives from the integrity of the home.” –Confucius

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WOD 9/19

In teams of 3-4, conga style
1K Row
30 Burpees
20 Toes To Bar
600 M Run  

Team SuperFit Games @ CrossFit Austin
*Athletes, Volunteers, Judges* We need em’ all!

{Join us}

superfitwods

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WOD 9/18

A .5 Rounds for quality
3-5 Banded Strict Pull-up (reduce tension if you hit 5)
8 TnG DL by feel
12 Seated DB Press by feell

B. 3 Rounds
8/leg Step-ups holding/hugging Medball
8/leg Lateral Band Step-overs
8/arm KB/DB OHS
Max Dead Hang Hold

A statement from a prior Prepster on his experience:

“I’m just finishing up the August Prep course, I highly recommend it for anyone trying to get into CrossFit! Best thing I’ve ever done for myself.”

Treat yourself with something more than Halloween candy this October. Join us for The Prep!

[Register Here]

prepoct

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Get Prepped at CrossFit Austin || September 28

prepoct

The next cycle of The Prep at CrossFit Austin will start on Monday, September 28th
REGISTER HERE

Want to get started right away? Join our Private Prep course!
REGISTER HERE

THE PREP COURSE

[what]    What we like to call “The Prep” is designed to introduce new clients to the fundamentals and essential movements often seen in our group classes. The Prep is a course that teaches proper movement, recovery, mobility strategies, and a crash course on nutrition & lifestyle. This beginners program ultimately gives our clients the tools to make their time at CrossFit Austin life changing. We’re not just movers and shakers at CrossFit Austin – we’re thinkers, too. Producing athletes that train smart, work hard and also know their stuff is what we’re all about.

Train Smart | We’ll teach you to lift & move proficiently
Dedicated time working on the technique of CrossFit Movements over the course of 12 classes, with technical consistency being a focus. Regular exposure to the movements will adequately prepare each client for success in the group class environment. Quality over quantity in your movement is our goal.

Work Hard | We’ll teach you to recover effectively
The body repairs and strengthens itself in the time between workouts. It’s in this time that the body adapts to the stress of exercise and the real training effect takes place. Learning what and how to fill this time outside of the gym is our goal.

Think Well | We’ll teach you to eat efficiently
The individuality and uniqueness of our clients are what makes our community a phenomenal place to thrive in their training. Nutrition can’t be ‘cut and paste’ for each individual – there’s no cookie cutter way to properly eat. Revolutionize the way you view nutrition and eat over the course of 12 classes and learn what works best for your ID.

[structure]    The Prep = 1 Month of CrossFit Austin

If there’s one thing we take seriously, it’s quality over quantity. Yes, we care about each and every person who walks through our doors on a deeper level. You aren’t a dollar sign or a name on a sheet. You’re a member of our family. In our opinion, there’s no way to teach anyone new to CrossFit quality movement and technique in a short amount of time. Thus, our introductory course that isn’t a cram session squeezed into a few day’s time. It’s an investment of a month on both ends. You meet with your coach 3x/week for 4 weeks, learning the ins & outs of what CrossFit and CrossFit Austin is all about.

1 month | 12 Sessions
Just show up; we’ll do the rest. The Prep course you enroll in will meet 3x/week for 4 weeks.  Structured like a CrossFit Class, your Prep course classes will be at the same time each day throughout the course length for 1-hour. Just show up, we’ll do the rest (we mean it!) –  Your coach leads you through the hour class, from welcome, to warm-up, to workout with the learning in between.

1 Coach | 6 athletes
The Prep Course is limited to 6 clients per course to ensure everyone gets quality, semi-private coaching, and our coaches can focus on teaching instead of managing.

With limited space in each course, wait-list opportunities are available.

>>Click here<<  to see a schedule of our upcoming  Prep Courses

Learn more about the CrossFit Austin coaches leading The Prep here.

PRIVATE PREP COURSE

[what]     For those that can’t make our available Prep Course classes  or would prefer a more private introduction to CrossFit, we offer the “Private Prep”. You get all the great resources and coaching we provide in the Prep Course in one-on-one, private training with a coach. Due to the smaller more flexible setting we are able to expedite The Prep process  and get you through the material quicker.

[structure]     The Private Prep = 5 Private Sessions

No different than our regular Prep Course, the Private Prep focuses on quality instruction. Structure is a bit different though – You and your coach will meet for 5 private training sessions based on your scheduling. Each session runs for one-hour.

2 Weeks | 5 Sessions
Just show up; we’ll do the rest. 5 private session over the course of 2 weeks scheduled at your convenience.  Your coach leads you through the hour’s session, from welcome, to warm-up, to workout with the learning in between.

1 Coach | 1 Client
The Private Prep Course is a one-on-one private introduction to CrossFit. Your coach will take you through the Prep Course curriculum in 5 private sessions, and  tailor the program to your individual needs.

>>Click Here<< to enroll in a Private Prep Course and we will contact you within in 24 hours to schedule your sessions with your coach

Pricing:
Group Prep Option:  $200
Private Prep Option: $250

Course Times:
{6:30 am on M/W/F} or {6:30 pm on M/W/Th}
September 28 – October 23

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WOD 9/17

A. 15:00 HSPU Practice

B. 1200 M Run @ 1 mile PR pace

Rest 10:00

During rest time
20 HSPU
20 Hollow Rocks
*split up in any fashion

Then..
1200 M Run @ 1 mile PR pace

“My great hope is to laugh as much as I cry; to get my work done and try to love somebody and have the courage to accept the love in return.” –Maya Angelou

***Tutu optional 😉

in Workout of the Day 1,987 comments

WOD 9/16

A. 15:00 E303
Front Squat x1+1×5 :02 Pause + Normal tempo, by feel, increase from last week
5 Partner Assisted Chin-ups (partner assists just enough to ensure athlete completes rep)

B. In 20:00

Power Clean + Squat Clean + Split Jerk x1+1+1 x10
*Hold Split Position for :02, by feel
*Sets 1-7 build up
*sets 8-10 stay at the same load, your heaviest load of the day
**Extra Credit**
Barbell Curls x8-12×3

“Remember when life’s path is steep to keep your mind even.” –Horace

 

 

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The Prep at CrossFit Austin || September 28th

prepoct

The next cycle of The Prep at CrossFit Austin will start on Monday, September 28th
REGISTER HERE

Want to get started right away? Join our Private Prep course!
REGISTER HERE

THE PREP COURSE

[what]    What we like to call “The Prep” is designed to introduce new clients to the fundamentals and essential movements often seen in our group classes. The Prep is a course that teaches proper movement, recovery, mobility strategies, and a crash course on nutrition & lifestyle. This beginners program ultimately gives our clients the tools to make their time at CrossFit Austin life changing. We’re not just movers and shakers at CrossFit Austin – we’re thinkers, too. Producing athletes that train smart, work hard and also know their stuff is what we’re all about.

Train Smart | We’ll teach you to lift & move proficiently
Dedicated time working on the technique of CrossFit Movements over the course of 12 classes, with technical consistency being a focus. Regular exposure to the movements will adequately prepare each client for success in the group class environment. Quality over quantity in your movement is our goal.

Work Hard | We’ll teach you to recover effectively
The body repairs and strengthens itself in the time between workouts. It’s in this time that the body adapts to the stress of exercise and the real training effect takes place. Learning what and how to fill this time outside of the gym is our goal.

Think Well | We’ll teach you to eat efficiently
The individuality and uniqueness of our clients are what makes our community a phenomenal place to thrive in their training. Nutrition can’t be ‘cut and paste’ for each individual – there’s no cookie cutter way to properly eat. Revolutionize the way you view nutrition and eat over the course of 12 classes and learn what works best for your ID.

[structure]    The Prep = 1 Month of CrossFit Austin

If there’s one thing we take seriously, it’s quality over quantity. Yes, we care about each and every person who walks through our doors on a deeper level. You aren’t a dollar sign or a name on a sheet. You’re a member of our family. In our opinion, there’s no way to teach anyone new to CrossFit quality movement and technique in a short amount of time. Thus, our introductory course that isn’t a cram session squeezed into a few day’s time. It’s an investment of a month on both ends. You meet with your coach 3x/week for 4 weeks, learning the ins & outs of what CrossFit and CrossFit Austin is all about.

1 month | 12 Sessions
Just show up; we’ll do the rest. The Prep course you enroll in will meet 3x/week for 4 weeks.  Structured like a CrossFit Class, your Prep course classes will be at the same time each day throughout the course length for 1-hour. Just show up, we’ll do the rest (we mean it!) –  Your coach leads you through the hour class, from welcome, to warm-up, to workout with the learning in between.

1 Coach | 6 athletes
The Prep Course is limited to 6 clients per course to ensure everyone gets quality, semi-private coaching, and our coaches can focus on teaching instead of managing.

With limited space in each course, wait-list opportunities are available.

>>Click here<<  to see a schedule of our upcoming  Prep Courses

Learn more about the CrossFit Austin coaches leading The Prep here.

PRIVATE PREP COURSE

[what]     For those that can’t make our available Prep Course classes  or would prefer a more private introduction to CrossFit, we offer the “Private Prep”. You get all the great resources and coaching we provide in the Prep Course in one-on-one, private training with a coach. Due to the smaller more flexible setting we are able to expedite The Prep process  and get you through the material quicker.

[structure]     The Private Prep = 5 Private Sessions

No different than our regular Prep Course, the Private Prep focuses on quality instruction. Structure is a bit different though – You and your coach will meet for 5 private training sessions based on your scheduling. Each session runs for one-hour.

2 Weeks | 5 Sessions
Just show up; we’ll do the rest. 5 private session over the course of 2 weeks scheduled at your convenience.  Your coach leads you through the hour’s session, from welcome, to warm-up, to workout with the learning in between.

1 Coach | 1 Client
The Private Prep Course is a one-on-one private introduction to CrossFit. Your coach will take you through the Prep Course curriculum in 5 private sessions, and  tailor the program to your individual needs.

>>Click Here<< to enroll in a Private Prep Course and we will contact you within in 24 hours to schedule your sessions with your coach

Pricing:
Group Prep Option:  $200
Private Prep Option: $250

Course Times:
{6:30 am on M/W/F} or {6:30 pm on M/W/Th}
September 28 – October 23

in Events 1,544 comments