Workout of the Day

WOD 9/3

Performance – Week 1 of 8 Strength and Aerobic Base
A.
21:00 Alt. EMOM
1. 3-5 Push-up @ 60X0
2. 3-5 Russian KB Swings
3. 3/leg Walking Goblet Lunges (Slow and controlled
B.
8 Minute AMRAP
500 M Row
20 Step-ups / Leg
*Rounds Recorded
C.
5 Rounds
:30 Deadbugs
:30 Rest
:30 Shin on Wall Stretch
:30 Rest

Foundations
Skill
Deadlift, Box Jumps

A1. Deadlift x5x4 @ work up Rest :30
A2. Box Jumps x8x4 Rest :90

B1. Push-ups x6-8×4 Rest :30
B2. MB Chest Pass w/ Partner x10x4 Rest :90

Partner Relay
10 Min AMRAP
50m Sprint
3 Burpees w/0 Push-up
50m Sprint
*1 Person works at a time

Test
:90 sec Front Plank

“Every time you eat or drink you are either feeding disease or fighting it.” – Heather Morgan

amber

Amber and the Push-Up Man visit Canada!

Foundations – AM
Team Awesome 6
Awesome 3 6
Knock out 2
Damf 5
B&H 5.5
JT Experience 6.5
MJ 5
B&M 4.5
Performance – AM
Kristi 1+row+20
Shelby 2
Ken 1+row+11
Janet 1+row+30
Sarah 2+30m
Ivan 2+100m
Mitch 2
JV 2+row+8
Silas 1+row+10
Lisa 1+row+5
Page 2+200m
Josh 2+220m
Juan Carlos 2
Gwar 1+row+11
Dayna 2
Steve 1+row+32
Andre 2
Roland 1+row+24
Jose 2+20m
Jeff 2+100m
Ray 2+1m
Mercy 1+row+10m
Mark 2
Dallas 1+row+27
Michele 1+row+20
Ladies Class
Josie 1+row+24
Jill 2
Mer 2+65m row
Foundations – Noon
Jared 8
Performance – PM
Gil 1+row+30
Gabriel 1+row+18
Kevin 2+150m
Jonathan 1+row
Aaron 1+row+12
Ed 1+row+20
Sean 1+row+15
ABC 1+row+15
Ryan 2
KT 1+row+6
Pam 1+row+12
Evil 1+row+15
Heather 1+row+16
Andy 1+row+6
Larry 2+170m
Phillip 2+50m
Sanchez 2+100m
Kristin 1+125m
Jillian 2
KJ 1+295m
Missy 1+23
Ian 2+400m
Paul 2+400m
Allyson 1+345m
Leah 2+400m
Cassie 1+145
Bianca 1+345
Rahul 1+365
in Workout of the Day 289 comments

WOD 8/31

All Levels
Tester (done as individuals, partners judge each other)
“13.4”
7:00 AMRAP
3-6-9-12-15…..
Clean and Jerk @ 135 lb, 95 lbs
TTB

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All Levels – AM
Lane 43 Rx
Kara 74
Josh 56
Gabi 68
Dixie 25
Jackie 75
Jillian 87
Brian 58
Amanda 89
Sanchez 53 Rx
Jenny 52
Sean 46 Rx
Casey 88
Maureen 75
Nicole 37
Ryan 51
Chris 49
Kevin 37
David 65
KJ 45
Greg 73 Rx
Kristin 53
Bruce 54
Aaron 42
in Workout of the Day 241 comments

WOD 8/30

All Levels
Makeup Day or Active Recovery Day

A.
CFA – B Warm-Up

B.
6 Rounds for Quality
5 OVHD Walking Lunges @ 45 lb, 25 lbs
5 Wood Choppers @ 45 lb, 25 lb
5/arm 1/2 Kneeling DB/KB Press
5 Horizontal Pull-ups
5 Supermans

[youtube]http://youtu.be/MHLwTVOWFFY[/youtube]
All Levels – AM
Kara
Mitch 210 (thurs make up)
Maureen
Sissy
Humberto
Jose
Sarah
Andre
Page 125, 2:27 (wed make up)
Tow Matt 17:32 (mon make up)
Suzi
Yvonne
Mercy
Michele
Gabrielle
All Levels – Noon
Avtar
Gil
Chet
in Workout of the Day 259 comments

CFA Welcomes Our Newest Coach: Andrew Key!

andrew key

From CFA Management:

CrossFit Austin is proud to introduce the newest member of our Coaching Staff Andrew Key.  Andrew has made the move to Austin from Dallas, where he’s spent the last 2.5 years coaching at CrossFit Dallas Central.  We’re excited to add another seasoned and experienced coach at CrossFit Austin, expect to see Andrew on bright and early on Tuesday and Thursday mornings in September!

About Andrew:

Andrew found CrossFit after his days of college football at Texas A&M and has enjoyed its benefits ever since. Through this newfound community he learned about better movement, true nutrition, and his passion. After college (and 2 years in the business world), Andrew knew this was the place for him. He’s been coaching CrossFit for over 2 years and is excited to hit the ground running with CFA!

A note from Andrew:

Since graduating from Texas A&M, I’ve become a husband and father. I enjoy drinking fine scotch, coffee and red wine. I like helping people discover the positive power that quality food possesses. I cannot wait to travel the world much more. I use fitness to keep me lethal on the sand vball court. I’m super pumped to be at CFA!

in Workout of the Day 2,485 comments

WOD 8/29

Performance – Week 8 of 8 Test Week
Tester
A.
Find 1 RM in the Front Squat in 20 Minutes
*Use 6-8 sets to find your new Max

B1. DL x1x6 @ 90% Rest :60
B2. WTD Strict Pull-ups x1x6 @ Find a new 1 RM Rest :90

Foundations
Skill
Handstand

20:00 AMRAP
500 M Row
5 V-ups
5 Box Jumps
*Rounds recorded

“If it doesn’t challenge you, it doesn’t change you. – Fred Devito

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Foundations – AM
Humberto 5
Jim 4
Jonathan 6
Chad 4
Bryan 4
Jackie 3
Daniel 4
John 3
Scott 6
Chris 4
Casey 4
Yvonne 5
Courtney 5
Michele 6
Performance – AM
Kristi
Sissy
Gage
Ivan
Ian
Janet
Big Spoon
Lia
Tineke
Sarah
Lee
Ed
Steve
Joseph
Tow Matt
Jose
Lisa
Roland
Ray
Mercy
Michele
Ladies Class
Jenny
Valeria
Heather
Jill
Foundations – Noon
Jared 6
Andrea 5
Julia 5
Shelby 6
Meridith 5
Foundations – PM
Sydney 5
Kelcey 4
Simon 6 +row
Jason 6
Emmy 5
Max 5 +row
Vance 4 +row
Lauren 5 +row
Rahul 6
Performance – PM
Chet
Sanchez
Coco
ABC
Ryan
Kristin
Michael
Sean
Ed
Pam
Jeri
Frank
Kayleen
Kristin
Cassie
Larry
Paul
KJ
Allyson
Missy
Nicole
Carrie

 

 

in Workout of the Day 2 comments

WOD 8/28

Performance – Week 8 of 8 Test Week
A. In 10 Minutes Work to a 2 RM Hang Clean
*Best Clean Recorded

B. PREVIOUS RESULTS
2 Rounds
800 M Run
10:00 Rest
*Best 800 Recorded

Foundations
Skill
Kip Swing/Jumping Pull-up Progression

A.
EMOM Alternating for 10:00
Even 5 DB/KB Front Squats
Odd 5 Kip/Jump Pull-ups

B.
EMOM Alternating for 10:00
Even: 3/ea Leg Step ups
Odd: 5 Burpees

C. 800 M Run
*Record 800 M Time

“I’m not in competition with anybody but myself. My goal is to beat my last performance.” – Celine Dion

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Foundations – AM
Michael 5:13
Brian 3:16
Humberto 4:01
Courtney 5:57
Meridith 4:21
Yvonne 4:08
Performance – AM
MegO 85 4:01
Jillian 100 3:33
Janice 95 3:32
Sissy 75 3:24
Ed 120 3:05
Rulin 115 2:46
Mitch mod 3:18
Gage 155 4:00 (1k row)
Carlos mod 3:00
Lee 145 3:12
Jose 115 3:35
Sarah 70 3:45
Tow Matt 175 3:24
Silas 125 3:21
Gabi – 3:05
Mercy 72 5:38
Ray 185 2:58
Performance – Noon
Jared 165 3:08
Tineke 80 3:54
Mer 95 3:40
Foundations – PM
Avtar 3:34
Kelcey (ad) 4:00
Josh 3:02
Sydney 3:37
Simon 2:50
Jason 3:20
Jessica 4:10
Emmy 4:08
Daniela 4:42
Shelby 3:15
Lauren 3:33
Andre 2:53
Maddie 3:50
Vance 3:50
Performance – PM
Dixie 115
Gil 145 3:20
Jonathan 130 3:40
Jeri 85 3:12
Ed 85 3:49
Pam 85 4:34
Andrew 275 2:57
Larry 145 2:39
Paul 135 3:04
Carrie 95 4:48
Bianca 75 3:55
Cassie 65 3:14
in Workout of the Day 235 comments

CrossFit Austin: The Catalyst for Personal Evolution

what is your mission?Over the course of the last two month’s the staff at CrossFit Austin has been on a mission to better define our mission :).  We started back in July with the goal of “creating a mission statement” and ended last week with not only that, but a great set of guiding principles, or “Core Values”.   The process was great for me because what we came up with wasn’t just a directive from me and Boone, the owners of CFA, but a collective result of what the coaches and staff personally believe in, as well as their own personal missions.  So without any further ado I will present our mission statement and core values with a brief descriptor of each. Over the coming weeks I will go in depth into each core value so the members of CFA can get a deeper picture as to what we as staff ultimately want for each and every one of you.

Mission Statement
CrossFit Austin: The Catalyst for Personal Evolution

Catalyst : an agent that provokes or speeds significant change or action
Evolution: a process of change in a certain direction

No one would walk through the doors of CrossFit Austin if they didn’t want to grow or make a positive change in their life.  We believe that growth and change ultimately must happen intrinsically and that our job is to be the agent that increases the speed and significance of that change. In short, your job is to decide you want to be better, and our job is to give you the tools to get there.

Core Values

  • Purposeful Training – Having sound reasoning and intention for every action we take, and every action we ask our athletes take.
  • Community – Creating a group of people that share the common goal of improving not only their own lives but also the lives of those around them.  A safe environment where folks can challenge themselves amongst friends, not strangers.
  • Excellence – Doing the little things that others won’t to build coaches, athletes, and programs that cannot be duplicated. Pushing everyone around us to be the best version of themselves, everyday.
  • Integrity – Always doing what’s right even if it’s not easy. We are here to make people better and improve lives, not provide a quick fix.
  • Fun – Don’t take ourselves too seriously. We train because we love it, and we love the people we surround ourselves with. There is no room for egos here, and our priority is to make CFA a fun and welcoming place.


As I mentioned above, I’m excited to dive deeper into each core value over the next several weeks. I want to thank all the coaches for their hard work on this and  let it be known that I’m simply the messenger conveying their words and thoughts to CFA as a whole. I’d also like to give a special thank you to Sharon for pushing us to take on this project. Finally I’d like to challenge each one of you to think about the core values and see if your actions align with what we want to embody as a community, and thank you for challenging and inspiring us to be better daily!

-Wes Kimball

in Coaches' Articles / Workout of the Day 2,539 comments

WOD 8/27

Performance – Week 8 of 8 Test Week
Makeup Day or Active Recovery Day

A.
CFA – A Warm-up

B.
6 Rounds for Quality
5 KB Goblet Squat
5 KB Russian Swings
5 Push-ups
5 Ring Rows
5 Sit-ups


Foundations
Skill
Rowing, KB Swings

A1. x3x5 Press
A2. x3x5 Strict Pull-ups

B.
10:00 AMRAP
20 Air Squats
10 Ring Rows
10 KBS
200m Run
*Record Rounds

“Get going. Move forward. Aim High. Plan a takeoff. Don’t just sit on the runway and hope someone will come along and push the airplane. It simply won’t happen. Change your attitude and gain some altitude. Believe me, you’ll love it up here.” ― Donald Trump

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Foundations – AM
John 3.25
Beto 4
Performance – AM
Janice 15:40
Ivan 15:36
Page 11:39
Kara 15:34
Ray 20:00 Rx
Ladies Class
Jenny 17:19 Rx
Jill 19:43
Foundations – Noon
Madison 5.25
Sydney 3.5
Meridith 3.75
Andrea 3
Performance- PM
Chet 20:03
ERod 20:36
Jeanette 20:15
in Workout of the Day 250 comments

WOD 8/26

Performance – Week 8 of 8 Test Week
A. Hang Snatch x2x5 Rest :90
*By feel

Tester – Previous Results
B.
“Nancy”
5 rounds
400 meter run
15 Overhead squat 95 lb, 65 lb
*Time recorded

Foundations
Skill
Snatch

A.
5 Rounds for Quality
3 Hip Power Snatch
5-8 Push ups

B.
4 Rounds
10 DB Thrusters @ 35 lb, 20 lbs
300 M Run
* Times Recorded
*15:00 Cap

[youtube]http://www.youtube.com/watch?v=wctFvEdcUqo[/youtube]

SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

CLICK HERE TO DONATE

Foundations – AM
Jim 13:30 (-300)
John 14:16
Humberto 8:58
Chad 12:56
Jonathan 12:25
Chaz 8:46
Matt 11:00
Jannica 13:00
Meridith 9:27
Emily 10:52
Chris 11:11
Yvonne 10:53
Andre 7:52
Performance – AM
Bradley 11:45 Rx
Ian 12:34 Rx
Gabi 15:05 Rx
Mitch 14:46
Sissy 19:00
Kristi 16:20
Ed 16:06
Jillian 16:13
Wood 16:37 Rx
Sarah 16:13
Red 17:09
Roland 17:54
Jose 17:09
Joseph 15:11
Michele 20:26
Performance – Noon
Gerald 23:42 Rx
Mer 18:12
Jared 16:48
Foundations – PM
Jason 7:23
Paige 16:22
Daniela 12:38
Jessica 11:45
Lauren 10:54
Simon 11:07
Max 12:19
Scott 10:38
Performance – PM
Ryan 16:31
Larry 16:43
Sean 17:10
Matt 20:36
Ed 21:59
Coco 21:53
Jeri 16:17
Kevin 16:42 Rx
Gil 16:10
Andrew 20:50
KJ 15:59 Rx
Missy 16:52
Phillip 15:12
Shug 22:30
Andy 22:00
Amanda 17:02
Chris 14:14
Mercy 18:10
Sanchez 18:17
in Workout of the Day 291 comments