Weekly Buy In/Cash Out 2x AMRAP Push-ups
2x AMSAP Front Plank
Take 15 Minutes to find a 1 Rep Max in the Front Squat
Rest 10 Minutes (Work hip mobility during this time)
Reduce the weight to 85% of your new 1 RM, and do as many reps as possible
*1 RM, and 85% Rep Max Recorded
then…
7 Rounds
Sprint Across the Parking lot and back
5 Step-ups/ leg unweighted
*Post time to comments
Announcements: – Save your spot for the Mohican Warrior Challenge round 1, This Saturday July 31st!
– Free Workout! This Saturday @ 11 AM!
– August 7th POSE clinic with Boone postponed, new time TBA
The before picture… Come in today and check out the new digs!
Huge thanks to Alex, Aubrey, Blake, Cody, Darlene, Jamie, Laura, Tristy, and Walker!
We couldn’t have come close to do what we did without you guys!
Weekly Buy In/Cash Out Split Squats 2×15/leg
50 Double Unders
Work to a heavy but manageable weight in the clean
One Clean Cluster 1.1.1.1.1
*Clean Weight recorded
then…
3 Rounds
8 Unbroken Kip Pull-ups (Scale volume so set can be completed unbroken)
:30 Rest
1 Clean to Overhead (Cluster Weight)
:30 Rest
400 M Sprint
:30 Rest
*Time Recorded
To bring one’s self to a frame of mind and to the proper energy to accomplish things that require plain hard work continuously is the one big battle that everyone has. When this battle is won for all time, then everything is easy. – Thomas A. Buckner
CrossFit Austin is proud to announce the Mohican Warrior Challenge! A 6 week workout challenge open to all CrossFit Members, and athletes in the greater Austin fitness Community! See below for more details.
What? The challenge will consist of two workouts within an hour time limit: Workout 1- A strength based workout designed to test: strength, coordination, and power. Workout 2- A metabolic conditioning based workout, designed to test: speed, stamina, endurance, and basic body weight moves.
Both workouts will be announced Wednesday July 29th, along with options for the “Scaled” division
When? The preliminary event will be held on Saturday, July 31st (Click here for times), and the final event will be held on Saturday September 11th. Your entry fee is for both events, or can be applied to just the final event.
*To be eligible for the “Most Improved”, participation in both events is necessary.
*To be eligible for “Top Performance” participation in just the final event is necessary.
What’s in it for you? We will have prize packages for male and females in the following catagories:
– “Top Performer” in the Rx division
– “Most improved” in the Rx, and scaled divisions
– “Best Costume”
Prize packages have not been finalized yet, but will include the following:
– Free 4 Week Olympic Weightlifting classes with 2 Time Olympian Chad Vaughn
– CrossFit Austin merchandise
We are also working with local merchants to secure more prize packages. Those will be announced as they become available!
The event will be $20 for CrossFit Austin Members, and $40 for non members.
CrossFit Austin is proud to announce the Mohican Warrior Challenge! A 6 week workout challenge open to all CrossFit Members, and athletes in the greater Austin fitness Community! See below for more details.
What? The challenge will consist of two workouts within an hour time limit: Workout 1- A strength based workout designed to test: strength, coordination, and power. Workout 2- A metabolic conditioning based workout, designed to test: speed, stamina, endurance, and basic body weight moves.
Both workouts will be announced Wednesday July 29th, along with options for the “Scaled” division
When? The preliminary event will be held on Saturday, July 31st (Click here for times), and the final event will be held on Saturday September 11th. Your entry fee is for both events, or can be applied to just the final event.
*To be eligible for the “Most Improved”, participation in both events is necessary.
*To be eligible for “Top Performance” participation in just the final event is necessary.
What’s in it for you? We will have prize packages for male and females in the following catagories:
– “Top Performer” in the Rx division
– “Most improved” in the Rx, and scaled divisions
– “Best Costume”
Prize packages have not been finalized yet, but will include the following:
– Free 4 Week Olympic Weightlifting classes with 2 Time Olympian Chad Vaughn
– CrossFit Austin merchandise
We are also working with local merchants to secure more prize packages. Those will be announced as they become available!
The event will be $20 for CrossFit Austin Members, and $40 for non members.
We are now offering Free Saturday Workouts twice a month at 11 AM at our facility on S. Congress. The focus of these sessions will be fundamental movements, mobility, and an introductory workout for those interested in trying CrossFit. They are open to current, and prospective members. For current members they will not count against your monthly allotment of class sessions, and for prospective members they are 100% free. Mark your calendars if you’ve been waiting to try CrossFit July 31st is your chance! Get more info and sign up here.
In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series. Each month we will spotlight a different CFA athlete. This month we have the stylish Aaron “Fro” Douthit….
State your Name and/or Nickname please.
– Aaron “Fro” Douthit
Occupation?
– Software Developer at the Texas General Land Office
Words to live by?
“That which doesn’t kill us makes us stronger” — Friedrich Nietzche
“The unexamined life is not worth living.” — Socrates
“The Dude abides.” — Jeffrey “Dude” Lebowski
What is your fitness background? – I’ve always been active, playing pick up basketball and tackle/touch football with friends and family. I was in competitive athletics (mostly football and wrestling) until high school, and took a sabbatical from fitness until college. During and after college I became a normal gym rat, doing chest/tri’s/bi’s workouts with leg workouts separating them. I continued with that format up until a year or so before I joined CFA.
I enjoy road races up to 10ks and have recently become hooked on adventure racing, having run in the Warrior Dash a couple months back in Fourney.
How long have you been CrossFitting?
– Since mid February, so about 4 1/2 months.
What’s your favorite part of CrossFit?
– I love working out and hanging with my fellow CFA’ers and coaches.
What are your training goals?
– My goals are to be able to do a muscle-up by the end of the year, compete in next year’s sectionals, finish a 10 mi obstacle course race in February, and reach the Half-ton club.
Favorite sport or activity?
– Pick-up basketball. Honorable mentions to ping pong, ultimate frisbee, and competitive eating at Fogo de Chao (I know I can eat more than 2lbs and 4 oz of steak).
Recent adventure you’re planning?
– MudQuest in West, TX on the 2nd of October (6.5 mi course with with 30+ obstacles) and Tough Mudder in Austin (actually Taylor) on the 5th of February (10 mi course with 18 obstacles)
Tell us something we don’t know about you?
– I studied and played the Viola growing up.
Longhorns or Aggies?
– Neither. Sic ’em, Bears!!! (Please, stop laughing. We might actually make a bowl game this year. Crap, now you’re laughing harder, aren’t you?)
Does your lack of a mustache hinder your performance in your chosen profession, and when are we going to see the true manifestation of your nickname (Fro)?
– I want to say yes. However, the closest I’ve ever come to rocking a mustache was when I sported what I dubbed the Conquistador look: mustache with soul patch extending to the chin. I quickly removed it after a friend of my informed me he loved my “70’s porn ‘stache”. So, I’m pretty certain that’s not the image I’m wanting to promote. As for my namesake, once the weather starts getting cooler, I’m going to forsake haircuts until I’ve restored my afro to its former glory. I’m feeling frisky enough that I might even throw down the gauntlet and challenge wes to a Fro off.
Leave the fine folks of CrossFit Austin with some parting words?
– It’s funny to think that I’ve only been a member of CFA for the past 4-plus months when I consider some of the on-ramp goals that I’ve already accomplished. I’ve seen an amazing shift in my body’s tissue composition, adopted a Paleo dietary lifestyle (which has rubbed off on some of my family members who are in turn seeing results), dropped ~35 pounds, met Fran and Helen, and discovered what I’m physically capable of when encouraged/goaded on by the coaches and when applying my will.
Also, in that short time, I’ve had the pleasure of meeting all of the amazing people involved with the gym, especially getting to spend quality (if sometimes agonizing) time getting know Tristy, Boone, and Wes. CFA could have been just another gym I joined that had atypical exercise equipment and interesting programming. Instead, it is my daily fitness Mecca because of every CrossFitter I’ve had the pleasure of sharing the pain with during my time with CFA, who have pushed me to my physical limits because they are doing the same to themselves. Keep it up, CFA!!
Snatch Cluster 1.1.1.1.1 (Do same weight as last week)
(Do one Snatch, rest exactly 30 seconds, continue until you’ve reached 5 reps)
Rest 3:00
Snatch Cluster 1.1.1.1.1 (add 5 to 10 lbs from last cluster)
(Do one Snatch, rest exactly 30 seconds, continue until you’ve reached 5 reps)
*Cluster weights recorded
then…
3 Rounds
15 Russian Swings
10 Wall Balls
200 M Run
1:00 Rest
When you are through changing, you are through. -Bruce Barton
Announcements:
– Next round of Oly Classes start this Wednesday, 3 PM, 6:30 PM, and 7:30 PM sign up now!
– Wes will be doing free assessments during the 7:30 AM and 4:30 PM Class on Tuesday and Thursday this week, Thursday’s 7:30 AM class will be assessments only.
Weekly Buy In/ Cash out
12-15 Ring Dips @ 31X1 Tempo (split into as many sets as needed) or 5 Muscle-ups/Muscle-up attempts
80 Single Arm DB Snatches (Total not per arm)
70 Push-ups
60 Goblet Squats
50 Jumping Pull-ups
40 DB Power Cleans
400 M Farmers Walk
M:35 lb W:20 lb
*Two person teams, one set of DBs, one person works at a time, total team reps are listed above
Courage is the greatest of all the virtues. Because if you haven’t courage, you may not have an opportunity to use any of the others. -Samuel Johnson
