A. 14:00 EMOM
Min 1 – 2 Front Squat
Min 2 – 1-2 Strict HSPU (Deficit if able)
*Build each set, goal is to work to a heavy challenging weight, but does not have to be a max
B. 5 rounds
12 single arm OHS @ 45 / 30 / 15
80′ SA OH Carry (same)
8 Box Jumps @ 24 / 20 / 12
*Time recorded
New post on the blog from Coach Wes! Here’s what to expect in our upcoming cycle!
Goodness! Happy June people! May flew by and summer is upon us! I want to give everyone a quick update on programming for the next 30 days, and what to be looking out for. Before we start, remember we have a few basic themes you’ll see (and you’ve seen) with the programming:
Strength & Skill Focus for May
Today was actually the culmination of our Power Snatch cycle and I’m excited to see the Power Snatch PRs go up on the board! The rest of the month will be focused on Jerks and Split Squats until we do our overlap again with a pretest for the “Front Box Squat” tentatively scheduled for Wednesday, June 21st!
One thing to keep in mind as we work through the Jerk / Split Squat cycle is not to blow off the split squats. I know they’re not always fun, and can be tedious. However they do a great job of building balanced leg strength that will really pay off on your other squatting lifts, as well as help keep you knees and back healthy. So again make sure you challenge yourself on the split squats!
Conditioning Test in June
Below is the tentative schedule for conditioning tests in June. Some may shift by a day or two as the weeks get put together, but all of these test will be seen in June.
Heavy – “Isabell” Monday 6/12 (last tested 1/2/2017)
Light – “Fight Gone Bad” Wednesday 6/14 (last tested 10/31/2016)
Bodyweight – “Baseline” Friday 6/23
Long – “ Murph” Saturday 7/1 (last tested as Team Saturday 5/27/2017)
We also will be doing some Murph specific buildup work in our Wednesday Cash outs as well as this Saturday and next (6/10 & 6/17) for those of you that need some extra running work to get prepared. If pull-ups or push-ups are your nemesis with Murph schedule a hybrid session with your CFL so they can get you on a specific individual plan to improve one or both of those movements in preparation for our big event!
That’s it folks! Embrace the heat, and drink lots of water!
A. In 20:00 Find a 1RM Power Snatch
b. For time
21 power snatch @ 95 / 65 / 35
9 lateral burpees over bar
15 snatches (same)
15 lateral burpees over bar
9 snatches (same)
21 lateral burpees over bar
*Time recorded
Scaling Guide:
– 6 – 12 minutes.
– Scale Up: 135/85lb bar
Optional ‘Cash Out’:
2 rounds
15 wall ball
30 cal row
FRIDAY JUNE 23
Women’s WOD + WINE with Coach Gen
Men’s Mary Moore + Moontower with Coach Tim
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 June Athlete of the Month is Kristy Marsillo! Kristy joined our family in December of 2014. She’s primarily a noon gal, but you see her bouncing around whenever her busy schedule allows! No matter what, she always makes time to come in and move. Kristy has put in some serious work in her time here! She has made some clear goals for herself and taken the steps to make those happen. In addition to her group classes, Kristy meets with Coach Tim on a regular basis to work 1-on-1 on her specific goals. Not only is Kristy a great example of how drive and determination can guide you, she’s also an amazing member of this community. She makes a point of welcoming new faces and making sure everyone knows they’re a part of the family. We’ve enjoyed Kristy’s positive attitude and watching her continuous growth and we’re excited to see her continue to progress for many more years! We won’t see Kristy in the gym for a bit, but we’ll be watching her social media for pics of her amazing trip to Peru as she heads out to hike Machu Picchu! Kristy, we are proud to have you as our June Athlete of the Month and as an awesome part of this community. Thanks for your infectious smile and all your hard work! Congratulations!
State your Name and/or Nickname please:
Kristy Marsillo
Words to live by?
It is only with the heart that one can see rightly; what is essential is invisible to the eye. –Antoine de Saint-Exupery, The Little Prince
What is your fitness background?
I danced starting at age 5 through high school and played softball. I always had some kind of exercising routine. I did a rookie triathalon and started with a trainer about 7yrs ago.
How long have you been CrossFitting?
Maybe 3 years, I started learning the moves while working with a trainer and then transitioned to a crossfit gym a little under 3 years ago.
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
It was definitely intimidating. I had at least learned some of the moves through my previous trainer, but the gymnastics component I had never been exposed to. I realized how much I needed to learn and how important form was and how weak I was in many areas. I realized that there was a ton of work involved in mastering all of the moves.
What’s your favorite part of CrossFit Austin?
My favorite part of Crossfit is definitely the people. The camaraderie is amazing. The workouts can be so tough and when you
have other people struggling and cheering you along it really makes you realize why you are there.
Current Training Goals/PRs?
I currently have 3. I really want to get double unders…man those are frustrating. I want to be able to do a full work out with KIP pullups and maybe a few handstand pushups:)
What advice do you have for folks just starting out in CrossFit?
There are so many moves to learn. You can’t go in at the top. We all started somewhere. Start slow..get your form. The rest comes in time.
What is your cheat meal go to?
I eat pretty healthy most of the time but I love French Fries (esp Sweet Potato fries) and good wine has always been my vice.
How do you use your fitness outside of the gym?
I do a lot of traveling, and being able to hike/run/climb definitely has helped!
Tell us about a moment you felt most proud of yourself during a workout.
When I finally strung together a bunch of kipping pullups during a WOD. Also, during the Open in 2015 there was a clean and jerk ladder and I lifted 11 times a weight I didn’t even know I could lift!
If you could create a WOD and name it for yourself, what would it be?
GSD (get shit done)
5 rounds:
400m Run
10 Box jumps
10 hang cleans
10 DL
400m run
and a celebratory drink after!
What are your hobbies, interests and/or talents outside of CrossFit?
I love to travel, I have been all over the world and still have so many places I want to go. Some of my favorite places include Africa, New Zealand, Italy and Argentina. I am headed to Peru to hike Machu Picchu in just s few days. I love hiking and exploring with my dog 
Guinness, who is always up for an adventure. Animals are so important to me, I spend as much time as I can with them. I take a hip hop spin class once a week that I love. I am also a foodie and wine lover and enjoy eating and hanging out at the newest and trendiest restaurants. I also cherish so many good friends and love the time we spend together laughing and hanging out.
Tell us something we don’t know about you…
I love to read books and I collect Christmas ornaments from every country/place I travel to.
Longhorns or Aggies?
Neither..I am a Kentucky Wildcats fan all the way!
Leave the fine folks of CrossFit Austin with some parting words…
You can always learn something new and interesting from the people surrounding you. Watch and listen. You can find so many amazing things from your peers…also you may make some really cool friends.
A. Skill Practice Warm Up: Spend 10 minutes working on 3-4 sets of strict toes to bar progressions.
B. 5 rounds
12 back squats @ 135 / 85 / 55
8 chest- to-bar pull-ups (Scale: band assisted)
12 DB hang power snatch @ 45/30/20 (total)
12 “Bootlegger Burpees – burpee + 20 foot shuttle run, must face your lane (no laying down sideways)
1:00 rest
*time recorded
Scaling Guide:
– 20 – 30 min, about 5 min per round including the rest.
– Scale Up: 155/105 lb bar, 5/4 bar muscle ups instead of c2b, 53/35lb kb hang power snatch
A. 20:00 AMRAP
Station 1 – 20 Burpees
Station 2 – 20 Wall Ball Shots
Station 3 – 20 Abmat Sit-Ups
Station 4 – Rest
*reps recorded
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one.
REGISTRATION FOR MURPH IS OPEN!!
A.Skill Practice Warm Up: Spend 10 minutes working on handstand, handstand walking, and kipping handstand push up drills.
B. 5 rounds.
25 Push Press @ 75 / 55 /45
50 Double Unders (Scale: 100 singles or 100 reps every DU completed = 2 reps)
Scaling Guide:
– 9 – 17 minutes, about 2:30 per round.
– Scale Up: 95/65lb bar
Optional ‘Cash Out’:
5:00 AMRAP
20 cal row
15 hollow rocks
50m farmer carry
MARK YOUR CALENDARS! MURPH DAY 2017 IS JULY 1st! REGISTRATION OPENS THIS WEEK
A. 14:00 EMOM
Min 1 – 2 Jerk @ 65-75%
Min 2 – 4/arm DB Split Squats
*Sets across for both exercises
B. 7:00 AMRAP
7 toes-to-bar
30′ walking lunge
14 OH KBS @ 24/16/12
*Time recorded
Scaling Guide:
– 4 – 7 rounds, about 1:15 per round,
– Scale Up: overhead lunge with kettlebell.
Optional ‘Cash Out’: 15 wall ball, 200m run, 3 rounds
A. Skill Practice Warm Up: Spend 8 minutes working up to a challenging pause (pause 3 seconds at or just below the knee) power clean
B. 5 rounds (FGB Style)
1:00 DB weighted pull up @ 25 / 15 / Band
1:00 ‘heavy’ power clean @ 155 / 95 / 65
1:00 Box Jumps @ 24 / 20 / 12
1:00 Cal Row or Air Bike
1:00 rest
Scaling Guide: 200 – 300 reps, about 50 reps per round. Scale Up: 45/30lb pull ups, 30/24 in box jumps.
Mark your calendars! Murph Day 2017 is July 1st!
A.
Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings)
B. 12:00 E202
Power Snatch x1-2×6 @ 90% (Sets across)
*goal is 2 reps / set
C 12-10-8-6-4-2
DB ground to overhead @ 45 / 30 /15
20′ out, 20′ back lateral shuffle x 3 round trips between DB sets.
Scaling Guide:
– 5 – 10 minutes,
– you should be done with the first two rounds in 3-4 min.
Optional ‘Cash Out’:
max calorie row or airbike, 4 minutes