A. Test 3
In 10:00 Build to a max weight Strict Pull-up
B. Test 4
15:00 AMRAP
200m run with MedBall @ 20/14/10
6 db weighted pull-ups, @ 30 / 10 / Ring Row (kipping allowed)
12 push-ups
24 Abmat sit-ups (butterfly)
*Rounds + reps recorded
“Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.”- Bradley Whitford
Hosted by CrossFit Austin, this year’s Iron Bromance is an Olympic style weightlifting based competition for those who love the barbell. It’s the only barbell competition intended to test both the strength and muscular endurance capacities of an athlete. Brought to you by Texas Barbell and Weightlifting Wise you KNOW there will be lots of heavy lifting combined with follow up barbell challenges.
Format: In weightlifting competition there are typically weight classes, and following suit, the Iron Bromance will be divided into three weight classes for each gender category. There will be weigh-ins for each of the three weight classes prior to the beginning of the competition.
Women’s Lightweight – 135 lbs and under
Women’s Middleweight – 136 lbs – 165 lbs
Women’s Heavyweight – 166 lbs and over
Men’s Lightweight- 175 lbs and under
Men’s Middleweight- 176 – 205 lbs
Men’s Heavyweight – 206 lbs and over
The Events: There will be 3 workouts, one for each of the major Olympic weightlifting style movements: Snatch, Clean, and Jerk. Each heavy lifting event will be coupled with a barbell challenge which serves as a muscular endurance test.
Workout 1: Each athlete will be given 8 minutes to find a 1RM in the snatch. ANY snatch variation is acceptable. The movement must be completed within the 8×8 perimeter marked off. The athlete will have a 2 minute rest in which time he/she must load their bar to 50% of the max snatch they just achieved. The athlete will then be signaled to start part 2 of the first workout. The athlete must take the bar from the ground to overhead and the perform as many overhead squats in the 1 minute time allowed for the challenge.
Score for workout 1: (snatch max x 5) + (50% snatch x number of reps of overhead squats completed in one minute)
Workout 2: Each athlete will be given 8 minutes to find a 1RM in the clean. ANY clean variation is acceptable. The movement must be completed within the 8×8 perimeter marked off. The athlete will have a 2 minute rest. The athlete will then be signaled to start part 2 of the second workout which is max reps deadlifts in 30 seconds performed with the 1 rep max clean just achieved.
Score for workout 2: (clean max x 4) + (number of reps of deadlifts completed with clean max in 30 seconds)
Workout 3: Each athlete will be given 8 minutes to find a 1RM in the jerk from the rack. ANY jerk variation is acceptable. The movement must be completed within the 8×8 perimeter marked off. The athlete will have a 2 minute rest in which time he/she must load their bar to 50% of the max jerk they just achieved. The athlete will then be signaled to start part 2 of the third workout. The athlete must take the bar from the ground to the chest and the perform as many push presses or presses from the chest in the 1 minute time allowed for the challenge.
Score for workout 3: (jerk max x 3) + (50% jerk x number of reps of push press/press completed in one minute)
Who wins? The person who lifts the most total tonnage all events combined. There will be a cash award for the winner of each of three weight class categories for each gender.
There will additionally be prizes for the strength tests portions as well as the muscular endurance portions.
Grand Prize Winners: 1k purse; Nike Romeleo 2 Weightlifting Shoes. For GP winners and Overall Strength and Muscular Endurance Winners: Rogue American Apparel; Harbinger Lifting Accessories; Caffeine and Kilo gift card and coffee; Gym Gypsy Journals; Invader Coffee
Scaling guide:
-3:30 – 7:00 – about 1:45/round
-Scale Up: 4 rounds – DL weight appx. 65-75% of max
Saturday, February 4th: Weightlifting Wise and CrossFit Austin present: Iron Bromance: A weightlifting competition that tests both strength and muscular endurance.
A. In 20:00 As a team build up to a max Squat Clean and Jerk *combined weight recorded B.6 Rounds 12 shoulder to overhead @ 135lb / 85lb* / 45lb 24 box step ups @ 24” / 20” / 12” 100m Farmer Carry @ 32K / 24K / 16K *Split work between partners, except for the farmer carry each partners must complete 100 m FC / round one partner working at a time.
MOBILITY WORKSHOP
Join AIRROSTI’s Dr. Sarah Rachel for an interactive workshop where
you’ll learn specific exercises and techniques to help prevent pain and enhance
athletic performance. Through guided instruction, you’ll discover new ways
to strengthen and stretch, while improving mobility and stability. Plus, get
your pain and injury prevention questions answered by an Airrosti Provider.
Airrosti providers are experts at eliminating chronic pain and resolving most soft-tissue injuries, typically within 3 visits. Visit Airrosti.com for more info on Airrosti
or talk to your Health & Fitness Staff for more info on the session.
A. 15:00 EMOM Min 1- 3 Front Squat Min 2- 3 Supine Ring Rows Min 3- Rest *build up each set in the front squat to a challenging weight, try to complete as many sets as possible at or above your squat clean max *Snatch Weight recorded B. “CrossFit Open 14.2 / 15.2”
For Reps In 3 minutes perform: 10 overhead squats 10 chest to bar pull-ups 10 overhead squats 10 chest to bar pull-ups
If you complete all 40 repetitions, move on to the next ‘round’**. You will have 3 additional minutes to perform:
12 overhead squats 12 chest to bar pull-ups 12 overhead squats 12 chest to bar pull-ups
On Tuesday, we shared with you the words from our Push Up Woman of the Year, Leah Alter. Today, we’d like to introduce and give you the pleasure of getting know our 2016 Push Up Man of the Year, Michael Page!
“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!”
When did you join the CFA community? I started CFA 6 years ago.
What is one of your most memorable moments from your early days at CFA? At the old CFA building they had the best WOD times and lifts on the wall. The Great Wall of Records was intimidating, but also inspiring. As one of the “old guys” in the gym, I knew it would be challenge, but I was determined to get on that wall amongst the young whipper snappers. One day “Karen” was the WOD, and if you don’t know Karen she’s mean, ugly and known to make men cry. But that morning I somehow fought back the tears and pain and scored a time worthy of the wall.
Any ‘newbie’ stories you’d like to share? I bent a barbell while doing box squats. Pretty sure that’s never been done before.
What is it about CFA that you love or that is different from other sports/programs you’ve tried? What I love about CFA is how it’s an individual sport that’s achieved by a group effort. Everyone shows up to work on their own fitness goals, but we motivate and encourage one another to accomplish the challenge.
What advice would you give yourself if you could go back in time to when you first started CrossFit? I would say, “Hey, focus more on correct form than throwing up big weight.” But then my pride would probably say, “Whatever. I’m going for two PRs.” Then we would exchange countless insults.
How did you create long term fitness/CrossFit success for yourself? I had to be consistent with my workouts. Coming in 4 times one week then once the next week doesn’t work for me. I realized staying fit was not easy. It’s a job. And I was ready to put in the work.
What keeps you motivated? Being healthy for my wife and daughter keeps me motivated. My family has a history of heart disease and strokes at an early age. My brother, who’s an avid Crossfitter and only 40 years old, recently had a stroke. I’m pushing 39 and hell bent on beating the genetic card I’ve been dealt.
What makes you come in and train on days when you don’t want to? Mornings I don’t want to come in usually involve a workout I hate. But I make myself do it anyway, because you can’t get better at something while sleeping in.
Recent PRs? Fran. I owe it all to my coaches. They convinced me to change up my strategy and just like that – my time dropped dramatically.
Current training goals? There are two movements I have yet to achieve: Butterfly pull-ups and muscle ups. Those are my goals this year.
Tell us about an obstacle you have had to work through in your training. How did you work through it? I’ve battled a low back injury for the last 2 years. I had it worked on at Airrosti, picked up a few stretching movements from my coaches and corrected a few lifting movements that might have caused it over the years.
What is your cheat meal go to? Cheat meal or meals? To be honest, I’m really good at eating healthy during the week, but the weekends are brutal. It’s so hard to ignore queso when it’s staring you in the face. But since we’re talking about one meal, I would say a Mighty Fine cheeseburger and fries.
What does the Push Up Man title mean to you? It’s a great honor. I see so many people killing it in the gym. Making great improvements. To be recognized amongst them is quite the achievement.
Thoughts upon winning the title? Honestly, I was completely shocked. Especially since I couldn’t make the party. So when my wife put me on FaceTime to accept the award over the phone I was stunned. Speechless. And needed a drink.
How will you use your new found Push Up Man glory? I’ve tried to use it at home with my wife. I get as far as saying, “Hey, I’m the freaking Push Up Man! I’m kind of a big deal! So there’s no reason I should clean the dishes!” It has yet to work.
Leave the fine folks of CFA with some parting wisdom. When life shuts a door… open it again. That’s how doors work.
A. Spend 10-15 minutes reviewing progressions for TTBs or Box Jumps depending on greater need of the group B. “Open WOD 12.3” 18 minute AMRAP 15 box jumps @ 24” / 20” / 12” 12 push presses @115lb / 75lb / 55lb 9 toes-to-bar
“In order to carry a positive action we must develop here a positive vision.” – Dalai Lama
If you missed the CFA Holiday/8th Anniversary Party, you might not have heard about our 2016 Push Up Man and Push Up Woman of the Year! We offer our sincerest congratulations to Leah Alter and Michael Page for their outstanding actions that lead to being the recipients of our Push Up Man and Push Up Woman of the Year awards. We are honored to present to you a look into the lives of these two beginning with Leah’s interview. Stay tuned for an inside look at Michael Page later this week!
“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!”
When did you join the CFA community? September 2011
What is one of your most memorable moments from your early days at CFA? Any ‘newbie’ stories you’d like to share? My very first day at CFA and the workout was a 1 mile time trial. It was about 104 out. Miguel was the coach and I was the ONLY person in class. As you can imagine this day did not go well for me. Miguel was very encouraging even though I couldn’t even run 1 mile. I couldn’t wait to come back as I was determined to never get back to that place again in my life. What is it about CFA that you love or that is different from other sports/programs you’ve tried? CFA is just a special place. No matter what is happening in life, I know I can go to the gym and sweat it out with great friends. I always feel better when I leave.
What advice would you give yourself if you could go back in time to when you first started CrossFit? Check the ego at the door. How did you create long term fitness/CrossFit success for yourself? What I love about Crossfit and weightlifting is that you can always get better…
stronger, faster, smarter. I am always learning and that keeps me hooked.
What keeps you motivated? Long-term health. I’m turning 40 in March and I am the strongest I have ever been in my life.
What makes you come in and train on days when you don’t want to? Shout out to the ladies of CFA! I absolutely love training with you. We push each other but most of all are each other’s cheerleaders. It’s awesome! No offense to you gentleman, you’re all badass too J
Recent PRs? Squat clean, front squat (those pause box squats work, y’all!) Current training goals? Train without pain 🙂
Tell us about an obstacle you have had to work through in your training. How did you work through it? I have unfortunately been injured a couple of times. It’s hard because in many cases it is when you are hitting your stride in a training cycle or training for a competition. But I think the most important thing is to find something you CAN do while injured and get better at that. It has taught me to be adaptable, which helps in and out of the gym.
What does the Push Up Woman title mean to you? To me, the answer to this question is about the Push Up Women who have be awarded it before me. They are all smart, strong, passionate women who have given a lot of themselves to this community. I am so honored to be included in this group.
Thoughts upon winning the title? It’s pretty swell. What is your cheat meal go to? It’s never the same meal. I just like food too much to only have one meal. Top 3? Burger, fries and milkshake (post weightlifting meet), Pizza or chips and queso.
Leave the fine folks of CFA with some parting wisdom. My resolution for 2017 is to be more present. I want to spend less time on my phone/computer and more time connecting with people. This community gives me that opportunity every day and I am so thankful for you all.
A. 14:00 EMOM Min 1 – 1 Squat Clean @ 80-90% Min 2 – 3-4 Strict Handstand Push-ups or Progression
*Sets across on both movements
B. In 18:00 Minutes: Run 1200 M (Scale 800 m) (8:00 cap)
Then at the 8:00 Mark 10:00 AMRAP Strict Pull-ups @ 6/3/3 w/ band 3 strict knees to elbows @ scale kip / knee raises 60′ unweighted walking lunge 8 ‘bootlegger’ burpees 30′ (run each rep) *1200 M time and AMRAP reps recorded Cash Out: 500m row Rest 2 min 400m row Rest 2 min 300m row
“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” – Swami Sivananda
