Performance
A. E202
HSC x2x6 @ 80% of Today
B.Front Squat x2-3 x4 Sets AHAP
Back Squat x5x1 @ Today’s FS Weight
Rest :90-2:00
C. Bench Press x1-2×2 @ 90-95%
CGBP x5x2 @ 75-80%
Rest :90-2:00
“For success, attitude is equally as important as ability.” -Walter Scott
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 will spotlight a different CFA athlete. This month we have chosen the lovely Vy Mai!
State your Name and/or Nickname please:
Just Vy (vee) XD
Words to live by?
“Life is always what you make it, but it is up to you to take what you deserve. Let’s go for broke!”- David So
What is your fitness background?
I practiced Vietnamese martial arts for about 10 years when I was little and in high school I was on the cross country team for 3 years, was part of a summer league swim team and played badminton. I honestly only enjoyed badminton, and hadn’t found a passion for fitness/ active lifestyle until crossfit.
How long have you been CrossFitting?
This July 17th will be my 10th monthiversary, almost a year! *Shoutout to Matt for getting me into crossfit in the first place!*
What’s your favorite part of CrossFit Austin?
As many have said before I love the people! The coaches and the athletes who work by my side, everyone is so encouraging and inspiring. The CFA community is always there not just as a liability to each other’s goals and commitments, but also as a support system during our struggles.
What are your training goals?
I want to learn more about my body’s potential. I’m often too scared to push myself, or I don’t know how to pace myself correctly. I wish to overall improve in my fitness level, decrease body fat and learn new skills to become a more well rounded athlete.
Favorite sport or activity?
I am terrible at any sport that involves a ball, so favorite sport is most definitely crossfit!!! (Though I struggle with wallballs) I also enjoy music a lot, listening to it, playing it, singing it, dancing to it, and all that fun stuff.
Recent adventure you’re planning?
Everyday is an adventure! I don’t have anything planned, but I get really excited about the little things, so my upcoming adventure shall be something spontaneous and probably new to me!
Tell us something we don’t know about you…
I was born in Italy and spent most of my life there, I then went to high school in California and I’m now here in Austin for college! I’m quite culturally confused at this point.
Also, for anyone who has ever taken the enneagram, or knows about it I’m a 5. So I might appear a bit distant sometimes, but I actually really admire/care about/like you!
Longhorns or Aggies?
These are football teams right?
Leave the fine folks of CrossFit Austin with some parting words…
I am oh so honored and excited to be athlete of the month. I’m truly so thankful for CrossFit Austin, you guys have made a life-changing impact on me. Thank you so much for coaching me, encouraging me and embracing the suck with me!
Performance
10:00 AMRAP
10 Box Jump Overs 24/20
10 TTBs
10 Double Under
Foundations
10:00 AMRAP
10 Lateral Step ups 24/20
10 V-ups
10 Double Under
“The key is to keep company only with people who uplift you, whose presence calls forth your best.” -Epictetus
| Performance & Foundations – AM | |
| Matthew | 187 |
| Vy | 155 |
| Janet | 160 |
| Kate | 159 |
| Gage | 152 |
| Joshua | 220 |
| Lee | 135 |
| Fernando | 125 |
| Braden | 130 |
| Jessie | 154 |
| Mr.T | 126 |
| Ballet | 164 |
| Jose | 204 |
| Silas | 155 |
| Lashit | 190 |
| Jillian | 180 |
| Jables | 158 |
| Lane | 135 |
| Page | 170 |
| Tow Matt | 153 |
| Kristi | 90 |
| Mesgana | 120 |
| Schittone | 150 |
| Dayna | 183 |
| Nicole | 156 |
| Mercy | 152 |
| Fro | 150 |
| Michele | 145 |
| Jenny | 210 |
| Erica | 170 |
| Ladies Class | |
| Mer | 156 |
| All Levels – Noon | |
| Gil | 230 |
| Mark | 230 |
| Troy | 183 |
| Omar | 195 |
| Brooks | 210 |
| Performance- PM | |
| Sydney | 165 |
| Marc | 199 |
| Kline | 150 |
| Amber | 140 |
| Jeanette | 145 |
| Morgan | 140 |
| Sean | 90 |
| Vince | ? |
| Steph | 215 |
| Chad | 160 |
| Carrie | 150 |
| Ashley | 97 |
| Sarah | ? |
| Rahul | 200 |
Performance
A. E303
Thruster x2x6 @ 85% of Best Thruster
*Accumulate 20 CTB Pull-up in sets of 2-3 during rest time.
*From the floor
B. 8 Sets
9 UB Power Snatch @ 75/45
9 Burpees over bar
in 1:00 or less
Rest remaining time + :60
*if you don’t complete under 1:00 start where you left off on previous set.
*Avg Time Recorded
Foundations
A. Clean to Thruster work for 20:00
*go over progress and build up by feel
B.8 Sets
5 Hip Power Snatch
5 NPU Burpees
Rest remaining time + :60
*if you don’t complete under 1:00 start where you left off on previous set.
*Avg Time Recorded
**Extra Credit**
Accumulate 3:00 in bottom of a Ring Push-up
“Be happy with what you have and are, be generous with both, and you won’t have to hunt for happiness.” -William E. Gladstone
| Foundations & Performance – AM |
| Brian |
| Kate |
| Jessica |
| Lee |
| Josh |
| Janet |
| Melanie |
| Mitch |
| Adrian |
| Vy |
| Matthew |
| Ballet |
| Page |
| Roland |
| Jose |
| Gilbert |
| Jillian |
| Kristi |
| Megan |
| Nick |
| Kerri |
| Dayna |
| Lane |
| Ray |
| Mercy |
| Mer |
| Fro |
| Danielle |
| Erica |
| Dustin |
| Kevin |
| Jenny |
| All Levels – Noon |
| Gil |
| Shanon |
| Brooks |
| Giulia |
| Shelby |
| Mark |
| Beverly |
| Marco |
| Foundations & Performance – PM |
| LaShea |
| Syd |
| D |
| Steph |
| Jessica |
| Nole |
| Carrie |
| Chandan |
| David |
| Rahul |
| Joseph |
**No Regular Class Times Today**
*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.
Performance & Foundations
A.8:00 EMOM
3 DLs @ 60-65% not TnG
B. 6 Rounds
3-5 UB Power Cleans @ 65%
3-5 UB Toes to bar
Rest 2:00
*Sets must be :30 or under
C.1K Row TT
*Time Recorded
**Extra Credit**
Accumulate 3:00 Ring L-Sit Hold
“When you can’t make them see the light, make them feel the heat.” -Ronald Reagan
Performance
A. Build to a Challenging single in Hang Squat Clean 10:00
B. E202 (Every 2:00 on the 2:00)
Hang Squat Clean x3x5 @ 75% of Today
C.Front Squat x1w/ :03 Pause +2 normal Temp x 4 Sets @ 90% of best Clean
Back Squat x5x1 @ 100% of best clean
Rest :90-2:00
D. Bench Press x3x3 @ 85%
CGBP x5x2 @ 75-80%
Rest :90-2:00
Foundations
A. Hip + Hang Squat Clean (6-12 sets including progressions)
B. Front Squat x1w/ :03 Pause +2 normal Tempo x 5 Sets by Feel Rest :90-2:00
C. Push-ups x5-10×3
**Extra Credit**
Accumulate 3:00 Chin Over Bar Hold
“A leader is one who knows the way, goes the way, and shows the way.” -John C. Maxwell
| Reed Arledge | Shelby Clark | Daniel Freeman |
| Emma Junkin | Joshua Holmes | Jonathan Haynes |
| JB McCluskey | Kristen Orakwue | Joseph Schmitt |
| Jesse Martinez | Jessica Williams | |
Welcome guys! We’re happy to have you on the team!
*If you are a new member and haven’t had your picture taken, please talk to your coach!
Performance
15-12-9-6-3
Power Snatch @ 75/45
Pull-ups
*For Time
Foundations
15-12-9-6-3
Hip Power Snatch
Pull-ups
*For Time
**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR
“Life can only be understood backwards; but it must be lived forwards.” –Soren Kierkegaard
| Foundations & Performance – AM | |
| Matthew | 6:29 |
| Vy | 6:04 |
| Reed | 7:17 |
| Mel | 5:20 |
| Joshua | 6:33 |
| Ivan | 5:56 |
| Brooks | 7:18 |
| Suzy | 6:17 |
| Adrian | 8:27 |
| Brian | 7:20 |
| Kate | 5:55 |
| Humberto | 6:25 |
| Gage | 5:44 |
| Janet | 6:42 |
| Dayna | 6:56 |
| Page | 7:03 |
| Matt | 8:28 |
| Jose | 7:21 |
| LaShea | 6:19 |
| Jessie | 6:40 |
| Gilbert | 5:52 |
| Nick | 8:36 |
| Laura | |
| Kerri | 6:19 |
| Ryan | 6:33 |
| Ballet | 6:24 |
| Lane | 9:23 |
| Jason | |
| Valeria | |
| Mercy | 7:10 |
| Ray | 5:17 |
| Dylan | 4:57 |
| Nicole | 6:55 |
| Fro | 10:46 |
| Sissy | 7:07 |
| Erica | 6:28 |
| Ladies Class | |
| Malia | 6:09 |
| Bev | 5:25 |
| Sarah | 6:22 |
