A. 20:00
Squat Clean & Jerk
Progressions/Work/ Practice
B. E202
Clean Deadlift x4x4
by feel, build each set
C. 3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
Rest 3:00
3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
“Progress lies not in enhancing what is, but in advancing toward what will be.” -Khalil Gibran
A.
20:00
Kip Pull-up
Progressions/Work/ Practice
B. 4 Rounds
Every 6:00
Run 400 M Meters
15 Power Snatches @ 75/55
CTB Pull-ups 10/5
Run 200 Meters
*rest remaining time in the 6:00
*Avg Time recorded
A. OVHD Squat x3x5 w/ :03 pause on each rep, by feel, build each set.
*weight recorded
B. 10 Rounds
:30 Max Burpees
:30 Rest
:30 Max Wall balls
:30 Rest
*Wall Ball and burpee reps recorded
“One way to get the most out of life is to look upon it as an adventure.” -William Feather
J-Rod representing CFA in a beautiful way! 
TEST WEEK
20:00 AMRAP
10 HSPU
20 Power Clean to OVHD 135/95
30 TTB
40 Ball Slams
50 Wall Balls 20/14
*Max Cal Row for remainder of time
Test Week is Over!
TEST WEEK
Active Recovery or Make Up Day
5 Rounds for Quality
1:00 Row
1:00 Bear Crawl
1:00 Slam Ball
1:00 Rest
*At and easy to moderate pace.
Next weekend! Free Community WOD
TEST WEEK
4 Rounds
15 Ground to Overhead @ 75 lb, 55 lbs
30 Double Unders
400 M Run
*Time Cap 30:00
TEST WEEK
“OPT 3”
A. 3 RM Front Squat
B. 2 RM Snatch
C. Max Reps of CTB Pull-ups (1 set)
*Record results for all 3 tests and add together for your “OPT 3” score
Test Notes:
For some additional background on why I like the front squat and snatch for testing purposes take a look back at this article I wrote back in April. In that article I address the raw physical benefits of the two tests, but today I’d like to expound on an additional point.
Seeing improvements in the snatch and front squat can be made by simply improving movement quality. In fact, at a certain point, improving the snatch and the front squat will only happen if your mechanics and movement quality are dialed in. In lifts such as the squat, bench, and deadlift athletes can get by with ugly mechanics, and in some cases may be able to do more weight with poor movement quality. However this is not the case with the front squat and the snatch as precision, and flexibility are equally important as speed, strength, and power in these lifts.
Lastly we continue with this theme with the chest to bar pull-ups, the standard is clear so there is no chicken necking or shorting the standard. Also doing pull-up to the chest expresses the full range of motion in the pull-up.
OPT (who has always influenced how we do things around here) put this combination of tests together back in ‘08 or ‘09 and its easy see that he felt like these 3 test were simple indicators as to how someone would perform in the “Sport of Fitness” and I agree.
– Coach Wes
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas A. Edison
In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series. Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. This month we have chosen the one and only Jeanette Guerrero!
State your Name and/or Nickname please:
Jeanette at CrossFit Austin at work it’s TOP
Words to live by?
“Rank does not confer privilege or give power. It imposes responsibility.”
What is your fitness background?
Flag football, Softball, basketball, volleyball, 5 k, 10 k, 15 k, Marathons and 1/2 Marathon. Played sports since JR high.
How long have you been CrossFitting?
November 2010, took a year off after my neck surgery in February 2012. Can’t keep me down..
What’s your favorite part of CrossFit Austin?
The comradery, no one gets left behind on a WOD. Since retiring from the Army I’ve missed the comradery of my Army brothers and sisters. CrossFit Austin has filled that void.
What are your training goals?
Due to my neck injury I have nerve damage in my hands and the pain prevents me from lifting heavy, but I don’t let the pain keep me from doing what I love to do. So with that said my training goal is to keep my body fit for as long as I’m able to.
Favorite sport or activity?
Basketball/Running
Recent adventure you’re planning?
Vacation trip back to Hawaii.
Tell us something we don’t know about you…
In 2003 they discovered a mass in my right lung so I had the 3rd lobe of my right lung removed. Y’all should all feel bad when I pass you up on our running WOD’s, just kidding. Also, I’m a Disable Veteran, Retired Army, 1SG, 27 years of services. HOOAH!!
Longhorns or Aggies?
Breath, eat and bleed Burnt Orange
Leave the fine folks of CrossFit Austin with some parting words…
Thank you CFA coaches for always scaling the WOD for my medical needs, but still making the WOD fun and challenging. I may not be able to lift heavy or ever be a part of the CF games, but I do feel like a part of CFA family and with that I could never go back to a gym. It’s been a privilege meeting and working out with great people. I feel honored to be selected CFA Athlete of the Month. CROSSFIT PROUD!!!
Test Week
Active Recovery Day
20:00 for Quality
10 Russian KB Swings
10 KB Tic Tacs
10 Goblet Squat
10 Lunges (no weight)
10 Push-ups
400 M Run
OR Make Up Day
Hey folks! Starting this month we are making a slight adjustment to our class schedule. We have opened up the 9:00 am ladies class to all levels/genders and moved it to 8:30 am. This class will meet on Tuesday & Thursday in addition to our already scheduled Friday 8:30 am class. We hope this better accommodates your schedule and gives more folks an opportunity to come in and sweat with us!
