Make up / Active Recovery
A.80 yd Max Weight Farmer Carry / hand in 10:00 (3 attempts only)
*Weight recorded
B. 80 yd Max Weight Waiter Carry / hand in 10:00 (3 attempts only)
*Weight recorded
C.2 Rounds
In 5:00
800 M Run
100 M Unweight Walking Lunge
Rest 3:00 + remainder of cap time
Shirts are in! Big props to New Standard Manufacturing for the new threads!
If you pre-ordered, pick up on the table up front. We will have additional inventory for sale by Tuesday afternoon!
Test 1
A. In 15:00
Build to 1 RM Back Squat w/ :02 Pause
*Weight recorded
Test 2
“Toe, Toe, Toe, your boat”
B. 30-20-10
Box Jumps @ 24/20
Toes to Bar
Thrusters @ 95/65
*15:00 Time Cap
*Time or reps recorded
“If you’re walking down the right path and you’re willing to keep walking, eventually you’ll make progress.” -Barack Obama
In teams of 2…
10-9-8-7-6-5-4-3-2-1
Power Snatch @ 95/65
Box Jumps @ 24/20
Ring Dips / Push-ups @ 24/20
Example
Partner 1: Round of 10
Partner 2: Round of 9
Partner 1: Round of 8
Partner 2: Round of 7
Partner 1: Round of 6
Partner 2: Round of 5
Etc..
Next week is post-test week! The end of the cycle is near!
Happy Friday, All! I just want to give a quick shout out to Chris Williamson! This guy has been doing PT with me once a week for the last few months and he’s made huge improvements along the way. He comes in to group class 3-4 times a week and works with me 1 time a week. We’ve worked everything from mobility to technical break downs and he’s done a great job carrying our personal work over to group class. I see him doing his homework and getting great results. Kudos to you Chris for putting in the hours and making a solid commitment to your health and fitness journey.
Thanks for all your hard work and great company!
-Coach Gen
In teams of two…
A. 2K Row Relay Race
(switch every 500 M)
10:00 Cap
Rest 5:00 then
B. 2 Mile Relay Race
(Switch every 400 M)
10:00 Cap
Rest 5:00 then
C. 50 Strict Pull-ups
*switch every 2 reps
*times of A, B, and C recorded
August Athlete of The Month: Gilbert Nevarez!!
Check out his interview
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 August Athlete of the Month is Gilbert Nevarez! Gilbert became a member at CFA back in September of 2013 and I still remember when he started! He has always been such a friendly face! Gilbert is a devout 6:30 am guy. Like clockwork, he walks in with a smile and says “Good morning!” He gives his all in every single workout and it’s been a pleasure watching him grow in his years here. We’re excited to watch him continue to progress for many more years! Gilbert, we are proud to have you as our August Athlete of the Month and as an awesome part of this community. Congratulations!
Words to live by?
Treat others how you would like to be treated.
What is your fitness background?
Before CFA, running around town lake, mountain bike riding the greenbelt, and cycling.
How long have you been CrossFitting?
Going on 3 years
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
Felt a little intimidated at first, with all the bad ass athletes around this gym. It took me a while to realize that I was not competing with anyone but myself. Looking back, I have also realized that the soreness never goes away. Every workout is a challenge and awesome!
What’s your favorite part of CrossFit Austin?
The coaches and the members! It is such an awesome environment. Never a boring moment here. Always a great time!
Current Training Goals/PRs?
Finish a Spartan Beast in October.
What advice do you have for folks just starting out in CrossFit?
Listen to your body. Do what only your mind and body can handle. Hove lots of fun while your doing your workout. Remember that you are only in competition with yourself.
What is your cheat meal go to?
Whataburger with cheese all the way! I have tried them all in Austin. Even though there are a few excellent ones out there, Whataburger is old school! Born
and raised in Texas and consistently good. And don’t ever tell me In and Out is better!
Tell us about a moment you felt most proud of yourself during a workout.
Finishing my first Karen!
If you could create a WOD and name it for yourself, what would it be?
It would be one that makes me feel like my heart feels like it is going to jump out of my chest! I absolutely love heart throbbing work outs! Probably name it Heart Attack or something like that.
What are your hobbies, interests and/or talents outside of CrossFit?
Traveling out near the beach as much as possible.
Tell us something we don’t know about you…
I enjoy doing volunteer work in other countries at least once a year. After volunteering my first time 10 years ago, I was hooked! It was so fulfilling to help the less fortunate. It opened my eyes to see that we have it made here! It definitely puts me back in check every time I go out.
Longhorns or Aggies?
Definitely a Longhorn! Even though I don’t get to make it out to many games as much as I used to, I am a Longhorn at heart! Hook Em!
Leave the fine folks of CrossFit Austin with some parting words:
Shout out to all you awesome coaches! If it wasn’t for the awesome coaching skills, I would not have been here almost 3 years. I am honored to be a member at CFA! I am honored to have been chosen this month AOM!
3 Rounds
Run 400 meters
15 TTB
9 Front Squats @ 135 / 95
*Time recorded
Snag a spot in the last session of this Expert Series with Ursula Garza Papandrea! This Saturday 10 am -12 pm!
Details and Registration
A. In 15:00 build to 90% of your 1 RM Squat Clean
B. Clean DL x3x6 @ 90-110% of Max Clean
C. Build to In 10-15 minutes build to a heavy Single in the Box Squat
New Blog Post! David Henderson addresses the Strict Muscle Up
Check It Out!
In today’s video CFA Gymnastics expert David Henderson Jr. and CFA 2016 Regional Competitor Stacey Magnesio work on the attributes needed to master the strict muscle-up.
Phases of a Strict Muscle-ups
1. “The Support” the stronger the support the easier it is to get to the top of the rings. Focus on squeezing the
the body as one piece while stretching the head to the ceiling and the feet towards the ground. Maintain the rings in a parallel position.
2. “The False Grip” hook the knobby bony part of the wrist at the bottom of the rings. Athlete’s must be able to maintain this grip hanging with a fully extended elbow. The most common mistake is to “choke up” to much on the rings causes the athlete to push away from the support position during the transition.
3. “Pulling phase” maintain the rings in a parallel position and keep them as close to the center line of your body as possible, pulling as high as possible.
4. “Transition phase” maintain rings as close to the body’s center line as possible while continue to move upward. Must maintain continuous upward movement during the transition.
Tips for improving or achieving a strict Muscle up.
1. Develop a picture perfect support position at the top of the rings.
2. Strengthen your wrists in the false grip so you can comfortably hang from the rings with a proper false grip.
3. Use negatives to train the transition phase of the strict muscle-up and improve your ability to keep the rings close to your centerline.
8:00 AMRAP
5 Deadlifts @ 225 / 135
10 Step-ups @ 24/20 (total)
15 Double Unders
*Round + reps recorded
“To sustain longevity, you have to evolve.” – Aries Spears
