Workout of the Day

Performance & Foundations
4 Rounds
6 Deadlifts
6 Hang Power Clean
6 Push Press
6 Back Squats
6 Pull-ups
400 M Run

M: 95 lb, W: 65 lb

*Barbell should not be dropped until all barbell movements are complete each round

“Tell me and I forget. Teach me and I remember. Involve me and I learn.”-Benjamin Franklin

Performance & Foundations

A. Snatch DL + Hang Power Snatch x2+1×5 Rest 2:00
B. Front Squat x3x5 @ 80% Rest 2:00
C1. Scap Pull-ups x5x3 (:04 hold)
C2. Hollow Rock x8x3

“Freedom comes from strength and self-reliance.” -Lisa Murkowski

Shout out to Dr. Askey: Still showing some CFA pride with the Push Up Man!

Performance & Foundations
Two Person Teams
100 Double Unders
80 Russian KBS @ 24K/16K
60 Burpees
*One person works at a time Work can be split in any fashion

then immediately begin

Rowing Ladder
500 M – 400 M – 300 M – 200 M – 100 M
*Each athlete will row each distance one athlete works at a time

*Total time recorded

“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” –Bruce Lee

From CFA Management:

CrossFit Austin is proud to introduce the newest member of our Coaching Staff, Mark Grande.  Previously an athlete and Coach at CrossFit Kyle, Mark joins our team with years of professional and athletic experience! We’ll let him tell you more about himself… but we’re excited to add another seasoned and experienced coach at CrossFit Austin! Mark will be joining our evening Coaching crew – Welcome Mark to the CrossFit Austin community next time you see him!

About Mark:

Mark attained a B.S. degree in Kinesiology from Kansas State University as well as a M.Ed. degree in Exercise and Sports Science from Texas State University. Mark is currently a full-time lecturer and director of The Physical Fitness & Wellness program at Texas State University. He is also CrossFit Level 1 and Kids certified. Mark has years of experience with kids, being an uncle to 6, which sparked his desire to work with children and teens. He has developed and successfully implemented a CF Kids program for over a year during his time of coaching at CrossFit Kyle.

A Message from Mark:

I have been a competitor and athlete for as long as I can remember, and CrossFit has the unique ability to fill that desire to train for a purpose. I have battled to overcome knee and shoulder surgeries from previous athletic injuries for many years. I am now completely healthy and mobile because CrossFit has become my form of rehabilitation. However, nothing is more rewarding than seeing the individual gains that are accomplished daily from the people I coach. CrossFit provides a mastery motivational climate in which individuals can achieve levels of personal fitness that were otherwise thought unachievable or impossible. I also have a strong desire to see today’s youth develop into tough, confident, and determined young men and women. I believe that CrossFit Kids can influence and create a foundation of fitness for a lifetime. To me, nothing is more rewarding than teaching and coaching because of the positive impact it can make in a person’s life.

Performance & Foundations

A.10:00 EMOM
5 UB Thrusters By Feel

B.  10-9-8-7-6-5-4-3-2-1
Pull-ups
Wall Balls @ 20 lb/14 lb
*Time recorded

“Man is a universe within himself.” -Bob Marley

Performance
Row 20 calories
30 Burpees
40 ground-to-overhead @ 95 lbs, 65 lbs
50 Wall Balls @ 20 lb, 14 lbs
400 M Run

Foundations
Row 20 calories
18 No Push-up Burpees
24 DB Snatches @ 25 lbs, 15 lbs
30 Wall Balls @ 10 lb, 6 lbs
400 M Run

Free Community WOD | 9:00 am

Bring a friend || Meet a friend
Register Here

Performance & Foundations
3 Rounds @ 1:00 / Station
1. Russian Swings
2. Single Jumps
3. Turkish Get-ups
4. Lateral Slides (Redline to Redline)
5. Ring Toes to Bar

or

Make up Test day

Tests 3 & 4

2K Row

&

Row 20 calories
30 Burpees
40 ground-to-overhead @ 95 lbs, 65 lbs
50 Wall Balls @ 20 lb, 14 lbs
400 M Run

When:
Thursday 4/10
Saturday 4/12

What kind of test:
Max Aerobic Power (Cyclical) – 2K Row
Max Aerobic Power (Mix Modal) – Chipper

What to expect:
One of the cool things about testing fitness is we get to compare more traditional means of fitness testing like a 2K row, with a more unconventional “Chipper” style CrossFit test.  Both tests should fall somewhere in the range of 7-10 minutes for most of our athletes. However while the 2K row will be primarily limited by our aerobic capacity, rowing efficiency, and structure (height and weight). The chipper could be limited by multiple factors including strength endurance, aerobic capacity, movement efficiency, flexibility, strength, and technical efficiency in the five different movements.

What is the Goal:
As stated above both of these tests should fall somewhere in 7-10 minute range which gives us some insight into you max aerobic power.  To understand aerobic power we need to understand aerobic capacity or what’s commonly referred to as V02 max. Aerobic capacity is basically the maximum amount of energy or effort that can be fueled by oxygen during physical activity. Therefore when we test aerobic power we are seeing how well or to what degree you are able utilize your aerobic capacity for a given task. To the degree you can produce power by utilizing your aerobic capacity, the more work you will be able to perform using less effort. This translates into being able to work longer and harder over time.

-Coach Wes

Performance & Foundations – Pre-Test Week

2K Row for Time

“We are what we believe we are.” -C. S. Lewis

Tests 2 & 3
1 RM Power Snatch
1 RM Front Squat @ 30X0

When:
Wednesday 4/9

What kind of test:
Front Squat – Maximal Strength or Force
Power Snatch – Speed or Velocity

What to expect:
The only thing out of the ordinary may be the tempo of the front squat. We like this because it gives us a better “control” test which ensures greater accuracy in the test/retest process.  By controlling the variable of tempo we get a more accurate picture of the specific improvement made over our training period.

What is the Goal:
The Front Squat and Power Snatch represent the ying and yang of the force velocity curve.

When we look at the generic term of “strength” there are many attributes to account for. However to simplify you can separate your strength abilities into two categories maximal strength and speed. Max strength will be obtained when you apply the most force as possible into the bar and maximal speed is achieved when apply the most velocity to the bar. Additionally we’re able to test the anterior posterior balance in an athlete with these two lifts. The front squat is primarily powered by our anterior chain, while the primary movers in Power Snatch make up the posterior chain.  Lastly, both movements demand great joint range of motion. For the Front Squat hip, ankle, and thoracic mobility are very important while external rotation in the shoulder and good hamstring length define a great power snatch. These additional mobility demands give us a few more areas to attack when look at improving over the next 6 weeks.   So to wrap things up, as coaches we will get a robust picture of our athletes strength abilities with these two test which will carry over to many other strength movements we utilize on a daily basis.

-Coach Wes