9:00 am –
In Teams of 2-4 complete
100 Hang Power Cleans @ 115/75
100 Pull-ups
100 Push Press @ 115/95
100 Russian KBS @ 32K / 24K
*time rec.
10:00 am – Free Community WOD – REGISTER HERE
Next Saturday! Women’s WOD + WINE
In teams of two, alternating complete rounds.
25:00 AMRAP
200 ft Farmers (heavy)
10 Jump Squat @ 45/35
10 Jump Lunges
Join us tomorrow at 10:00 am for our Free Community WOD!
{Details & Registration}
Work hard | Sweat hard | Play hard
Come join us on Saturday, June 13 @ 10:00 am for a free workout with the CrossFit Austin community!
Community workouts are open to everyone and a great way to find out what CrossFit is all about.
All skill levels welcome.
Current members: Bring a friend
First timers: Meet a friend
CrossFit Austin now has a Facebook event page for our Free Community WODs! Keep up with the news and upcoming WODs!
{REGISTER HERE}
CrossFit Austin will be hosting Murph Day Saturday (7/4/2015) honoring the memory of Navy Lieutenant Michael Murphy and all fallen veterans. Liutenant Murphy was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he named it “Body Armor”. We will honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
“Murph”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
*Partition the pull-ups, push-ups, and squats as needed.
**Teams of 2, 3, or 4 are welcome.
***All movements can be scaled.
****Be sure to wear your twenty pound vest or body armor if you have it.
Our annual MURPH Day is coming up! Join us on July 4th to celebrate Independence Day, honor the memory of Lieutenant Michael Murphy, and raise some money for the flood relief efforts in Central Texas!
THEN stick around for some BBQ & B-Ball!
Potluck style BBQ will begin after the last heat.
BYOB and a dish to share.
Don’t forget your b-ball skills (or hanging out drinking brews skills)
**Burgers & dogs provided, but feel free to bring any other meat you’d like to throw on the grill
EVENT SPECIFICS:
Event Registration + Shirt will be open from June 10th until June 19th.
- $40 for participating athletes
- Athlete entry fee includes registration & t-shirt costs and donations
Event Registration without Shirt will be open from June 19th until July 3rd.
- $20 for participating athletes
- Athlete entry fee includes registration costs and donations
***T-Shirt ONLY (non-participant) orders may be placed through June 19th as well.
- This event is open to all – members and non-members
- Athletes must arrive at 7:00am to warm-up, sign-in, and pick up shirts
- Heats times start at 8 am, 9 am, and 10am
- Spectators are welcome
- Donations are welcome and can be made through eventbrite, Navy SEAL Foundation,Barnabas Connection, or on site during the event.
- You may choose whether you’d like your donation to go toward the Navy SEAL Foundation or The Barnabas Connection in aid to the flood relief efforts.
In the past, our annual MURPH Day has benefited the Navy SEAL Foundation. Last year, we decided to band together and help out a member of our own community. This year, we’d like to continue strengthening our community by opening donations to The Barnabas Connection.
The Barnabas Connection provides access to health & human services, client advocacy, and community education. Services focused in Wimberley and Hays County include advocacy with local service providers; annual events that provide for specific community needs, and encouraging education and discussion among community leaders about the issues of poverty.
The Barnabas Connection is working in coordination with local and state officials to respond to the devastating rain and flooding that impacted the Wimberley Valley on Saturday night, May 23, 2015.
We have seen an outpouring of generosity with donations and volunteers from CrossFit Austin aiding in the flood relief efforts and we are honored to be able to continue that effort.
Learn more about the relief efforts here. Learn more about The Barnabas Connection here.
Upon registration you may specify which cause you would like your donation to go to. We will also be taking donatons on site for both charities. In addition, you may donate directly to either foundation through Navy SEAL Foundation or Barnabas Connection
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” – Vince Lombardi
Cook-out/potluck will take place directly after the event!
A. 4 Rounds
in 4:00
400 M Run
Amrap
5 TTB
5 Burpees
Rest 2:00
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” – Vince Lombardi
Registration for MURPH Day 2015 is now open!
A. 20:00 E202
2-3 Front Squats
1 Rope Climb
B. 16:00 E202
4 DL @ 60%
1 Pistol / Leg\
“You’ve got to work hard for your success and you’ve got to have a steady presence. That’s the secret.” –Kid Rock
When many of you read Coach Leigh’s Achilles article you might have been wondering what the best way to “prep” the Achilles might be, or how to increase ankle/calf mobility in general. Well, here are some answers!
Release
I love a good foam rolling session, but I always think of the roller as a toothbrush; the lacrosse ball is like dental floss and can be used for more detailed mobility. That said, one of the first – and easiest – things you can do to work out tension in the calf is to sit down, extend the leg, and set the muscles right on top of the ball. If it’s uncomfortable, you know you need some work in that area. Maintain pressure – or slow movement of either the position of the ball, or the foot/ankle itself – until the sensation of pain subsides. You can also add pressure to either side of the Achilles itself (two lacrosse balls taped together, AKA a “peanut” is perfect for this). Stack the other leg on top if you need more pressure. Two to three minutes is all you need.
Stretch
Next up you’ll want to stretch. (**It’s best to do any release work prior to stretching. Picture a rope with a knot in the middle; if you just pull on either sides of the rope, it’s certainly not going to get rid of the knot!)
The easiest stretch for the calf is a two part one: In a slight lunge, place one foot behind you, keeping the back leg straight. You want to feel a stretch high up on the calf. Hold for 30-60 seconds. Next, bend the back leg and you’ll feel the stretch move down the calf. Hold for 30-60 seconds.
A favorite ankle mobility exercise of mine is the “11-12-1.” (Great for squats too!) Stand in a shallow lunge with the front foot about 2-4 inches from the wall. Slowly bend the knee straight ahead (12 o’clock) until it touches the wall. (If your heel comes up, move closer to the wall; you want it to be a challenge.) Repeat this movement towards the 11 o’clock angle, and again at the 1 o’clock angle, for a total of three reps. Repeat 5 times. Get competitive, the more you do this, the further you can place the foot from the wall as your mobility increases.
Stabilize
Three-way calf raises are quick and effective. Though you could do these on the floor, ideally you should do these over an edge of some sort (a stair or step, a box, a bumper plate, a hardcover book, whatever!). Place the feet under the hips and facing straight ahead, with the ball of foot securely on the surface and your heel hanging off. Slowly sink deeply into your heels, then slowly raise as high onto your toes as you can go. For the next set, bring your heels together, and toes facing out; repeat the movement. For the final set, bring the toes together, and have the heels facing out. Start with sets of 8, work up to 12 or 15.
The above takes all of 5 minutes and can have a big impact. Git after it!
-Coach Walker
Images courtesy of Top End Sports, PopSugar, and Marshall Total Fitness.
A. 4 Rounds
Max Handstand Walk / Hold
10/leg DB Walking Lunges by feel
6-8 Ring Push-ups
*For quality
B. 4 Rounds
200 M Run
10 KBS @ 24/16K
10 Box Jump Step/down @ 24/20
“What do we live for, if not to make life less difficult for each other?” –George Eliot
We are very excited to announce that Austin Weightlifting members Beverly Lopez, Leah Alter, Nick Piacente, and Wes Kimball rocked it this past weekend at the Naturally Fit Olympic Weightlifting Meet! Bev and Leah both had PRs while Leah and Wes both placed 2nd in their divisions! Way to go guys! We are so proud of all of you!
Bev – Total: 100K (220) Snatch: 42K (92.4) Clean & Jerk: 58K (127.6) PR**
Leah – Total:110K (242) Snatch: 46K (101.2) Clean & Jerk: 64K (140.8) meet PR**
Nick – Total: 225K (495) Snatch: 100K (220) Clean and Jerk: 125 (275)
Wes – Total: 267K (587.4) Snatch: 119K (261.8) Clean and Jerk: 148K (325.6)
A. 16:00 E202
1 Hang Power Snatch + 1 OHS
*Build over the course of 8 sets
B. 10:00 AMRAP
5 CTB Pull-ups
10 Strict Presses @ 50%
15 Wall Balls 20/14
“It is only in adventure that some people succeed in knowing themselves – in finding themselves.” –Andre Gide
