A. 15:00 EMOM Min 1: 8 Goblet Step-ups (Right use MB) Min 2: 8 Goblet Step-ups (Left use MB) Min 3: 3/arm SA OH Squats (Use KB or DB) *box should be above knee height
B. Run 800 Meters @ 60-70% effort Run 400 Meters @ 80-85% **Switch** Run 800 Meters @ 60-70% effort Run 400 Meters @ 80-85% **Switch** Run 800 Meters @ 60-70% effort (Cool down, may need to be performed after class has finished)
*Alternate with a partner, this is not an all as fast as you can go effort the goal is to be consistent with the effort and leave enough in the tank to push hard on the last 400 m. Both partners do all the work.
“Positive thinking will let you use the ability which you have, and that is awesome.” – Zig Ziglar
A.In 20:00 complete 8-10 Sets of: Snatch x 2 *Full squat if athlete is able with proper mechanics *Work up no heavier than 80%
B. Test 1 For Completion: 10:00 EMOM 3 TnG UB Power Snatches @ 135/95 *Complete unbroken Repetition recorded *Recommended Scaling 95/65 –> 75 / 45 *Scale up 165 / 110 on recomended if you’re max snatch is 225+ / 155+
B. Test 2 “Helen” 3 Rounds 400 M Run 21 KBS @ 24/16 12 Pull-ups *Time recorded *Recommended scaling: 15 KBS @ 20/12 8 Banded Pull-ups
**Extra Credit**
10:00 EMOM Min 1- 5/leg Back Rack Reverse Lunge Min 2- 10 Banded Face Pulls Min 3- Rest
“Life has no smooth road for any of us; and in the bracing atmosphere of a high aim the very roughness stimulates the climber to steadier steps, till the legend, over steep ways to the stars, fulfills itself.” -W. C. Doane
A. 50 OVHD Squats @ 95/65 60 Burpees 70 Thrusters @ 95 / 65 80 Cal Row *complete in teams of 2-3 athletes, athletes will split up the work of each movement however they see fit
New cycle begins Monday – Get ready for test week!
A. AMRAP in 9:00 15 TTB 10 Deadlifts @ 115/75 5 snatches @ 115/75 *Total reps recorded
Test 3 in 6:00 3 RM Front Squat from the floor *You may squat clean the first rep **One Continuous 15:00 clock will run for the duration of part A. and B.
“When the going gets weird, the weird turn pro.” – Hunter S. Thompson
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 April Athlete of the Month is Zachary Perl! Zach joined the CFA community back in October. You’ll typically find him here in theafternoons, cracking jokes and givingthe coaches a hard time (all in good fun). He brings an awesome energy to his classes and to the community as a whole. He’s a hard worker and we are excited to watch him continue on the positive path he’s on. Who knows what this guy is going to accomplish?! We’re so happy to have Zach as our April Athlete of theMonth. Congratulations Zach!
State your Name and/or Nickname please:
Zachary Perl (Perl, Zoltan, Doctor Perl)
Words to live by? “When the going gets weird, the weird turn pro.” – Hunter S. Thompson
What is your fitness background? My fitness background used to consist of lifting the Xbox controller and eating pop tarts, but eventually I fell in love with weightlifting and football in middle school. Later, I went on to make the Rugby/Keg Race team in college.
How long have you been CrossFitting? I’ve been at it for a little over a year so far.
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today? Let’s just say it was painful. I moved down to Texas and I had spent about 2 months sleeping on a concrete floor. These are not ideal conditions before your first WOD.
What’s your favorite part of CrossFit Austin? The knowledge. CFA has so much to offer if you want to learn about the body, the movements, and the techniques. Being an athlete is one thing, but being able to properly teach athletes is what makes CF Austin elite.
Current Training Goals/PRs? For the 2017 Open I’d like to finish in the top 15%…that or defeat a black bear in hand-to-hand combat.
What advice do you have for folks just starting out in CrossFit? Just breath (literally and figuratively). I’ve had so many days where I’ve said, “Okay that’s it… I quit. I’ll never be as good as [insert athlete’s name here]” but it’s really not about that. It’s all about the community, and it’s all about being happy with you. If you can finish just one WOD, you’re doing more in one hour than most Americans do in one month.
What is your cheat meal go to? Pretty much anything that has cheese and bacon melted on top of it. Extra love if you add Sriracha sauce.
Tell us about a moment you felt most proud of yourself during a workout. One of my proudest moments was finishing my first competition. It was 10 minutes of Push Press, 50ft sled pulls, and then pushes. I almost died. Some little old lady came over and gave me a cookie after it was over and it all sunk in.
If you could create a WOD and name it for yourself, what would it be? It would be called Gold’s Gym Gone Bad. It would be a 15-min AMRAP of gym selfies, bicep curls, and protein shakes. Extra credit: Take one mirror-pic with your homie EMOM.
What are your hobbies, interests and/or talents outside of CrossFit?
I’m lost somewhere in limbo between being a hillbilly and a nerd. I spend most of my time outdoors: Hiking, hunting, fishing, camping, snowboarding and drinking (on a patio of course). When I’m inside I play the guitar, read (usually Stephen King novels and comic books), play video games, and watch Bob’s Burgers.
Tell us something we don’t know about you… I’m pretty much an open book, but I did set a couch on fire once…
Longhorns or Aggies? HAH! I bleed gold & blue…and moonshine. Let’s Goooooooo, Mountaineers!
Leave the fine folks of CrossFit Austin with some parting words… Thanks for having me CFA. I joke a lot but I’m beyond serious when I say you’ve become my family. Thanks for all of the support and patience on my journey through Crossfit. Much love, y’all.
It is so exciting for us to see so many of our folks getting out into the community to compete! We had a handful of folks get out and compete in March and we couldn’t be more proud. Great job on all your accomplishments CFA! Keep up the great work!
Sarah Dacy and Nick Piacente represented Austin Weightlifting at the Iron Cat Open.
Nick: 6/6, hit both a Snatch and Clean & Jerk PR-109/135!!!
Sarah: 5/6 & hit a Clean & Jerk PR – 42/60!!
Kim Peabody and Nicole Seltman partnered up to conquor The Horrible Hundred!
The ladies finished 6th out of 23 teams!
We especially want to congratulate everyone who participated in The Open. We saw so many folks get PRs, firsts of this or that, and just become all around badasses. Thank you guys for reminding us how awesome our community really is. Congrats!
If we missed anyone please be sure to shoot us a message. If you have an event coming up in April, let us know!
Contact info@crossfitaustin.com with your competition details!
State your Name and/or Nickname please:
