Genevieve

WOD 12/29

A. In 10 minutes working up to a challenging single in the Power clean and jerk (80-90%)

Then..
7:00 EMOM
3 Power  clean and jerk @  50-60%

B.14 minute AMRAP
8 Clean and jerk @  135lb / 85lb / 55lb
40′ Overhead Plate Lunge @  45lb / 25lb / 15lb
40 Double unders* (Health: 4 singles + 1 DU attempt x 10)
*reps  recorded

Scaling Guide:
3-6 Rounds
Scale Up: 155/105 clean and jerk

“Every human has four endowments – self awareness, conscience, independent will and creative imagination. These give us the ultimate human freedom… The power to choose, to respond, to change.” – Stephen Covey

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WOD 12/28

A. In 12:00 Minutes Work up to 80-90% of your split jerk in the Behind Neck Split Jerk

B. 15:00 EMOM
Min 1- 3 OVHD Squats (as narrow as possible) x 5 sets
Min 2 – 5-10 Perfect Push-ups (Super strict form)
Min 3 – Rest
*build up each set in the OVHD squats to a challenging weight

C. “Death by 10m going prone”
*Total rounds recorded

**Start by laying chest down on the ground.
– minute 1 –  stand up and sprint 10 meters.
– minute 2 –  stand up and run 10m, lay down, then stand up and run 10m.
– Minute 3 – stand up and run 10m and lay down three times.
Continue until you are not able to complete the allotted number of 10m sprint intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.

Optional ‘Cash Out’:
3 rounds
15 Russian kb swings
25 cal row

Scaling Guide:
9 – 14 rounds

Welcome to the world little Kannon Kimball! We are excited to announce that Wes and Jamie welcomed their son, Kannon, on Christmas Eve! 

Image may contain: 2 people, people smiling, people sitting and baby

 

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Congratulations To Our Award Winners!

Well, 2016 is coming to a close and we are so honored to have these incredible humans filling our space (and our hearts!) day in and day out! It is impossible to express our gratitude for our community’s support and hard work over the years, but we must be doing something right to continue having that support 8 years in! We have some exciting things coming up in 2017 and hope to see continue progress and growth in our community as well!

But first…. We have to recognize the winners of our 2016 Bitter Burpee awards and honor the always coveted Push Up Man and Push Up Woman of the year winners!

Our Push Up Man and Push Up Woman of the Year awards go to Michael Page and Leah Alter! 

THANK YOU for representing our little South Austin community so wholeheartedly. We are honored to have you two in this role and hope to continue supporting your journeys for many more years.

Image may contain: 10 people, people smiling

“The Push-up Man and Woman of the Year exemplify everything that we love about our athletes, our community, and the human spirit. Not only do these people walk through the doors of CFA day in and day out, and work hard to improve themselves; they go out of their way to lift up everyone around them. They make their friends and families a priority over themselves. They lead and encourage by words, actions, and example. They represent the burning spirit of what makes our little South Austin gym unique and special. We at CrossFit Austin can humbly bestow no greater honor and we give our utmost heartfelt thanks that you both have chosen to make our gym, business, family, and lives a better place!”

 

***Stay tuned for an in depth interview from both of these folks after the new year. We can’t wait to hear all about what makes them tick!

 

 

 

Bitter Burpee Awards – As we all know.. Burpees suck, and so do these awards 😉 Image may contain: 25 people, people smiling, indoor

Golden Shoe Award (Kicks on point!)
Matt Milldrum

Blood, Sweat, & Cheers
(Most Accident Prone, Sweatiest, and Cheerleader)

Blood – Matt Carlson
Sweat – Austen Dyer
Cheers – JoAnna Brand

Mighty Mouse Award (May be small, but they pack a big punch!)
Kim Peabody

“Mr. & Mrs. Liftmas” (Gym Couple)
Lauren & Bobby

“Old Balls” (Veteran Members of the year)
Lane Lowke & Mr. T

“Yoda” (Mentor Member)
Brian Wei

 

 

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WOD 12/27

Welcome back!

A. 4 Sets
:10 – :30 L-Sits
Rest :30 – :60

B. 12:00 EMOM
Min 1 – 2 Squat Clean @ 70-80%
Min 2 – 3-4 Strict Handstand Push-ups or Progression
*Sets across on both movements

C. 7:00 AMRAP
10 Power Snatches @ 75lb / 55lb /35lb
3 Bar Muscle-ups* (Athletic: 5 chest to bar pull ups, Health: 5 Jumping Chest-to-bar Pull-up)
*reps  recorded

Optional ‘Cash Out’:
4:00 AMRAP
100m farmer carry
40 double unders

Scaling Guide:
3-8 rounds

“The most worth-while thing is to try to put happiness into the lives of others.”- Robert Baden-Powell

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12/24 – Gym Closed

CFA is closed, but here’s a little ditty for ya!

 

“Christmas Burpees“

Complete 120 Burpees working for 30 Seconds On and 30 Seconds Off until all burpees are complete.

 

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WOD 12/22

A. 16:00 EMOM
Min 1 – 3 BB Single Leg DL / leg (AHAP)
Min 2 – Rest
*Weight Recorded

B. 5 rounds
8 Deadlifts @  225lb / 155lb* / 85lb
8 ring push ups
40′ unweighted walking lunge
18 Wall ball @ 20lb/10ft / 14lb/9ft /  10lb/8ft
1 min rest
*total time recorded

Scaling Guide:
– 17 – 23 min, about 4 min per round including rests.
– Scale Up: 275/175 deadlifts, Ring dips instead of push ups

holiday-hours

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WOD 12/21

A. 15:00 EMOM
Min 1- 3 Back Squats
Min 2 – 5/ arm Single Arm Ring Rows
Min 3 – Rest
*build up each set in the back squats to a challenging weight

B. 8-10 Minute of Kipping Pull-ups Practice

C. 8:00 EMOM
Min 1- 5-8 Kip Pull-ups  
Min 2- Rest
*scale-up CTB –> Bar Muscle-up

D. 4:00 Max Cal Row.
*Cals recorded

Finding balancing through the holidays can be difficult, but Coach Wes has some wise words to help! 

Image result for national lampoon's christmas vacation

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