A. 12:00 E202
Split Jerk x1x6 @ 90-100%
B.10:00 E202
Snatch DL x3x5 by feel
C. 3 Sets
Max Strict Pull-ups
1 Squat Clean + 3 Front Squat
Rest 3:00-5:00
“Only those who will risk going too far can possibly find out how far one can go.” –T. S. Eliot
A. 20:00 E202
2 Power Cleans x 6 sets by feel
then…
3 Clean Deadlifts x 4 sets by feel
*goal is to increase gradually every set
B.10:00 AMRAP
12 Pull-ups
9 Power Cleans @ 115/75 lbs
6 Box Jumps @ 24/20
“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” –Arnold Schwarzenegger
A. 12:00 E202
OVHD Squat x1x6 @ 90% w/ :02 Pause
B. 12:00 E202
2-4 HSPU + `5-10 DUs.
C. 200 M Run
10 Burpees
20 DUs
400 M Run
8 Burpee
16 DUs
600 M Run
6 Burpees
12 DUs
400 M Run
4 Burpees
8 Dus
200 M Run
2 Burpees
4 DUs
“I don’t focus on what I’m up against. I focus on my goals and I try to ignore the rest.” –Venus Williams
Two Person teams
10 Rounds
3 Squat Clean to OVHD @ 165/105
4 Box Jumps @ 24/20
*One partner works at a time partners alternate each round, both will complete 10 rounds
Congrats to our October AOM Janet Harris!!
Check out her Interview
A. 20:00 EMOM
Min 1 – 3 TnG Muscle Cleans + 3 Front Rack Reverse Lunge/leg @ 115/75
Min 2 – :04 Negative HSPU
HSPU:
*Goal is to Resist acceleration for :03 – :04 seconds
*Scale “Depth” 3abmat -> 2abmat -> 1 abmat -> Flat Ground -> Create Deficit w/ Plates
B. 5 Rounds for quality
10 Russian KB Swings
10 Lateral Box Step-ups (total)
100 M SA Farmer Walk (Same weight as KBS)
**Extra Credit**
4 Rounds
10 Banded Face Pulls
5 Hollow Rocks
:30-:60 Wall Facing HS Hold
Next Weekend! SuperFit Games >> Check it out!
Friday, Oct. 9 – evening Open Gym (5:00 pm and later) cancelled for event set up
Saturday, Oct. 10 – Group classes & Open Gym cancelled for event
Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.
Our October Athlete of the Month is Janet Harris! Janet bounces between the later morning classes, and the noon and 4:30 classes. She joined us back in March of 2012 and has consistently improved in her time here. She may be quiet in class, but she’ll sneak up and crush you in a workout. She’s always surprising us and we love to see each little win she has in class. She’s always got a great attitude and no matter what is on the board, she’s just happy to be here. Come hang out with her and you’ll see why she’s our AOM! Congratulations Janet! We are thrilled to have you as this month’s Athlete of the Month.
State your Name and/or Nickname please:
Janet
Words to live by?
“Know better, do better.”
“Work hard, stay humble.”
“To laugh at yourself is to love yourself.” -Mickey Mouse
What is your fitness background?
I have always LOVED being active. I dabbled in a bunch of different sports throughout the years (field hockey, softball, lacrosse, soccer, basketball*the best*, cross-country, track & field, crew) but I’m not a very competitive person so being on sports teams was always fun but nothing really ‘stuck.’ When I wasn’t on a sports team I loved taking classes at the gym (spinning, kickboxing, yoga) or doing my mom’s old aerobics tapes, and jogging has always been a constant love.
How long have you been CrossFitting?
On and off for a few years.
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
My friend’s friend was training him out of his garage and he brought me one time. The workout included a bunch of air dyne sprints at the end. During the workout I remember thinking “this is fun” but then I felt pretty nauseous after and wondered if I was crazy for ever finding it fun, but once that wore off I realized that I wasn’t crazy, and indeed that WAS a ton of fun, and I wanted more. I thankfully found Crossfit Austin shortly after. Today I fully welcome the fun-crazy-fun cycle, but instead of feeling crazy I just feel like I worked as hard as I should have worked.
What’s your favorite part of CrossFit Austin?
Everything! I love the programming and could not choose a more genuinely supportive/encouraging/awesome group of coaches and people to take on those workouts with.
Current Training Goals/PRs?
Nothing specific–every workout I just try to push my body and challenge myself, but also listen to my body and appreciate whatever it allows me to do each day. I’m motivated to workout because I think the workouts are fun and I love the effect is has on my mood and my energy for the day and getting stronger/faster/learning new skills are just awesome and totally appreciated side effects of the workouts.
What is the most valuable thing you’ve learned so far in your training with us?
Definitely the importance of stretching, mobility, and having proper form.
Tell us about a moment you felt most proud of yourself during a workout.
I don’t know. I rarely make it to the Saturday morning workouts so I’m pretty happy whenever I do, or if I make a lift after I missed it a few times that always feels super awesome.
If you could create a WOD and name it for yourself, what would it be?
I like being surprised by the workouts and just showing up and doing whatever is on the board that day too much to ever want to create a WOD. That being said, I prefer to see a lot of barbell work/walls balls/running and prefer not to see push-ups.
You’re a CFA vet at this point. What has kept you here?
I guess it just makes me feel too good to ever think about stopping.
What are your hobbies, interests and/or talents outside of CrossFit?
I love doing ANYTHING OUTSIDE, going to concerts, dancing, basketball season, turning everything into a drinking game, traveling & exploring, and everything with family and friends.
Tell us something we don’t know about you…
Before I moved to Austin I spent about 6 months traveling around the backcountry of Chile (NOLS: Patagonia) and my two best friends that I met down there and I have pretty much been dreaming about when we call all go back down there and explore again ever since.
Longhorns or Aggies?
HOOK ‘EM FOR LIFE!
Leave the fine folks of CrossFit Austin with some parting words…
Thank you to everyone who works/works out at CFA for helping make it the awesome place I know and love–I appreciate you all! And when in doubt, sweat it out 🙂
A. Kip Pull-up Practice
B. 1200 M Run @ 1 mile PR pace
20 Pull-ups
800 M Run @ 105-110% of PR Mile pace
20 HSPU or Pike Push-ups
800 M Run @ 105-110% of PR Mile pace
20 Horz. Ring Rows
1200 M Run @ 1 mile PR pace
*Total time recorded
*Rest long enough to hold goal paces
“Leadership and learning are indispensable to each other.” –John F. Kennedy
It is so exciting for us to see so many of our folks getting out into the community to compete! We had a handful of folks get out and compete in September we couldn’t be more proud. Great job on all your accomplishments CFA! Keep up the great work!
Kristy Marsillo, Emma Junkin, and Christina Gustavson
These ladies teamed up with some gals and competed in the MissFit Mayhem competition on September 26. Gorgeous gals having fun! What could be better??
My favorite thing about this month’s PRs is that many were written, crossed out and then updated with a new PR shortly after! These are the numbers from the board. Great work!
Tim – 295# Jerk – 402# Back Squat – 5K Row @ 18:58 || Josh Harris -365# Front Squat – 420# Back Squat || Kiehl – 325# 2RM Back Squat || Bev – 60Kg Jerk || Leigh – 170# Snatch – 310# Back Squat || Lee Perry – 407# Back Squat || Vy – Strict HSPU || Leah – 100K/220# Back Squat ||
Isaiah 315# Back Squat
Amazing work team. If you are interested in setting up a consultation to discuss your goals and make a plan to reach them, contact Coach Tim and we’ll get you scheduled! Tim@crossfitaustin.com
A. In 12:00
Hip Snatch + Hang Snatch x1+1×6 by feel
B. In 16:00
Hang Squat Clean + Power Clean x1+1×8
+
Accumulate 30 Strict Pull-ups in your rest time in sets of 2-6
*Last 3 sets goal is to be at heaviest set from last week.
“It’s never crowded along the extra mile.” –Wayne Dyer
A. 16:00 E202
Power Jerk + Split Jerk x2x8 @ by feel
B. HSPU Skill Work
C. 10-9-8-7-6-5-4-3-2-1
HSPU
DL @ 225/ 155
Double Under
*Time recorded
“With self-discipline most anything is possible.” –Theodore Roosevelt
