Check out these mobility tips from Coach Tim!
**WLC participants – please choose either today or tomorrow to do you retest!**
A. 16:00 EM0M
Min1: 3 Power Clean @ 65-75%
Min2: 5 Box Jumps step down @ 24/20
B. 6:00 AMRAP
8 Toes to Bar
16 Wall Balls @ 20/14
Rest 6:00
6:00 AMRAP
Row for Calories
*half starts on row other half starts on couplet
OR
15:00 AMRAP
400 m or 800 M run
5 Hand release Push-ups
10 Burpees
15 Reverse Lunges (total)
20 Air Squats
25 Butterfly situps
30 Flutter Kicks (Total)
*run counts as 1 rep, only run once
*total reps recorded
“To change ones life: Start immediately. Do it flamboyantly.” -William James
March 25th
Athlete Check-In at 6:30 pm
Athlete Check-In at 6:30 pm
First heat starts at 7:00 pm
Join CrossFit Austin and Airrosti for the biggest and best Friday Night Lights celebration. Come to cheer on your fellow CrossFitters participating in 16.5 and enjoy great music, food, beer, wine and enter win free swag provided by Airrosti. The first 20 participants to register for heats receive a free Airrosti t-shirt. Hope to see you there!
A. 12:00 E2O2
1 Front Squats @ 90% or above
B.18:00 EMOM
Min 1: RDL x5x6 by feel
Min 2: 3-5 Seated DB Press
Min 3: Rest
C. 18:00 EMOM
Min 1: 5/leg KB WTD Walking Lunges
Min 2: :30 Tic Tacs
Min 3: Rest
“Start where you are. Use what you have. Do what you can.”- Arthur Ashe
A. 12:00 E202
Snatch DL x3x6 @ 100-110% of 1 RM Clean
B. 3 Rounds
7 Pull-ups
15 Hang Power Snatch @ 75 / 55
30 Double Unders
*12:00 Cap
*Time or Total Reps completed recorded
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” -Lou Holtz
A. 4:00 EMOM
1 Press + 1 Push Press + 1 Push Jerk
6:00 E202
1 Push Press + 1 Push Jerk + 1 Split Jerk
10:00 E202
1 Spilt Jerk by feel
*Weight Recorded
B.
800 M Run
then…
3 Rounds
8 Burpees
8 Box Jumps @ 24”, 20”
then…
800 M Run
*Time recorded
“The future belongs to those who believe in the beauty of their dreams.” – Eleanor Roosevelt
***IMPORTANT – PLEASE READ***
If you are planning to do 16.2 with us tomorrow, you MUST register for class.
https://clients.mindbodyonline.com/ASP/home.asp…
If you are planning to drop in, please follow the instructions below to reserve your spot or contact Genevieve at frontdesk@crossfitaustin.com by 5:00 pm Friday 3/4.
If you have not registered and we reach capacity, unfortunately we will not be able to accommodate you Saturday morning.
Please arrive a little early and be ready to go at the top of the hour. Good luck!!
*Drop ins – Our drop-in rate is $25
To register click here:https://clients.mindbodyonline.com/ASP/home.asp…
You’ll be prompted to create a quick profile with us and the system will walk you through the rest!
We’ll need a quick waiver from you and we’d like to introduce you to the coach prior to jumping into your first WOD so if you can come a few minutes early we will get you taken care of.
Workout 16.2
4-min. AMRAP + bonus time:
25 toes-to-bars
50 double-unders
15 squat cleans*
Time extends 4 minutes each time a round is completed.
* Reps decrease. Load increases.
A. 16:00 E202
Push Press x2x8 @ 75%
B. 20:00 AMRAP
800 M Sled Drag
400 M Med Ball Run
200 M Farmers Walk
100 M OVHD KB Carry
Join us next Saturday (3/12) for our Free Community WOD. This time we’ll be up at Fringe Sport!
{Check it out}
A. 16:00 EM0M
Min1: 3 Front Squats @ 65-75%
Min2: 20 Double Unders
B. 7:00 AMRAP
5 Power Snatch @ 115/75
10 DL @ 115/75
15 Box Jumps @ 24/20
Rest 7:00
7:00 AMRAP
10 Front Squat @ 115/75
10 TTB
20 Double Unders
*total reps / AMRAP recorded
See you at 6:45pm!
{Details}
We are now officially in CrossFit Open season. Whether you care about the CrossFit as a sport or not, your life (at the very least your Facebook feed) is now a buzz with the ups, downs, trials, and tribulations of thousands of people competing against one another in an online exercise competition. I personally like the Open because it amplifies all the things good and bad we experience as a community dedicated to self improvement. So today’s article isn’t really about the Open, it’s about how we operate on a day to day basis with each other and how we can make those experiences continue to be fulfilling.
It’s ok to be competitive
For better or worse, CrossFit is based on competition. You compete against yourself, and you compete against those around you everyday. If you have a goal you’re trying to achieve, you are competing against that asshole in your head that says you’re not good enough and you can’t do it. It’s healthy to want to beat the negative voice inside your head, it’s good to aspire to be like the athlete in class that’s been training consistently for the last five years, and it’s good to see your name move up or down on the leaderboard each week. Competition is the nudge out of the comfort zone that most of us need to seek fulfillment in what we do in life.
Don’t be overly competitive
However, there is an ugly side to competition. The side that rears its head when competing and becomes all consuming. When it’s your only motivation, the only thing you put value in, then it becomes a problem. The only purpose you have at the gym or in life, and in this example, your only reason for doing the Open. This is a problem because ultimately the joy of accomplishment is fleeting, the moment will pass. Stress, anxiety, and general unhappiness will engulf you if you only seek fulfillment from your accomplishments.
Focus on you, and enjoy the process
We all fail, and we all struggle. The goal is to not fail permanently, to take pride in who we are win or lose. To enjoy what you do, and do it to serve a bigger purpose and bring value to yourself and those around you. Love the process, help those around you, and bring good energy to the space you you occupy. The pursuit of self improvement gives us pride, confidence, and a purpose that can’t be quantified by a leaderboard or a trophy. So give yourself the opportunity to enjoy what really matters.
-Coach Wes