Workout of the Day

Performance – Week 6 of 8 Power / Lactate Endurance Week
A. Front Squat x3x3@RPE 8-9 Rest 2:00
B.
3 Rounds of 1 min AMRAP
6 Deadlift 115#, 95#
6 Sprawls
Rest 3 min (1 min Rest, 45 sec R Plank, 45 sec L Plank, 30 sec rest)
Rest 5 mins
C.
3 Rounds of 1 min AMRAP
6 DB/KB Squat Jumps
3 Pull ups
Rest 3 min (1 min Rest, 1 min Front Plank, 1 min Rest)
*Record Total Completed Rounds of B and C

Foundations  (Test)
Skill
Kip Pull-ups
A.
EMOM alternating for 16:00
2-4 Kip Pull-ups
2-4 Push-ups
B.
25-20-15
Wall Ball
No Push up Burpees
*Time recorded

“When you’re a beautiful person on the inside, there is nothing in the world that can change that about you.” -Sasha Azevedo

Murph 07.06.2013 

CrossFit Austin will be hosting Murph on Saturday (7.6.2013) honoring the memory of Navy Lieutenant Michael Murphy and all fallen veterans. This event is open to everyone (no membership required), teams are welcome, and heats will start at 8am. All proceeds will be donated to the Navy Seal Foundation (aside from t-shirt costs). Registration closes on 6.21.2013. Donations are welcome up until the date of the event!
Click here for more details!

This event will also mark the beginning of our Friends&Family Event. During this event,  CFA will host classes at 6:30am and 6:30pm on  Tuesday (7.9) and on Thursday (7.11) for F&F to come and join in on all the fun!  Click Here To Register! 

Performance – Week 6 of 8 Power / Lactate Endurance Week
A. Power Clean & Jerk x2x4@55-75%, x1x4@80-85% Rest 90 sec
B. RDL x6x3 Rest 1:00

6 Rounds:
100m Hill Skips for Height w/ walk back recovery

Foundations
Skill
Jump Progressions (Ankle Bounce, Pogo, rocket,  box jumps)

A.
20:00 Minutes
10 Box Jump w/ Step Down
10 Push-ups
10 MB Deadlift
10 KB Swings
400 M Run
*Rounds recorded

CONGRATULATIONS to Liz Yankiver for competing and bringing home the bronze medal at this weekend’s Pan American Championship!!

Notes from this Saturday’s Snatch Skill Session!

Murph 07.06.2013 

CrossFit Austin will be hosting Murph on Saturday (7.6.2013) honoring the memory of Navy Lieutenant Michael Murphy and all fallen veterans. This event is open to everyone (no membership required), teams are welcome, and heats will start at 8am. All proceeds will be donated to the Navy Seal Foundation (aside from t-shirt costs). Registration closes on 6.21.2013. Donations are welcome up until the date of the event!
Click here for more details!

This event will also mark the beginning of our Friends&Family Event. During this event,  CFA will host classes at 6:30am and 6:30pm on  Tuesday (7.9) and on Thursday (7.11) for F&F to come and join in on all the fun!  Click Here To Register! 

All Levels
Partner WOD
For Time:
800m BB Yoke Walks 135#, 95#
100 Pull ups
800m DB Farmer Carries 75#, 55#
*Partners will share the work.
*One Partner works at a time.

“If what you did yesterday seems big, you haven’t done anything today.” -Lou Holtz

Murph 07.06.2013 

CrossFit Austin will be hosting Murph on Saturday (7.6.2013) honoring the memory of Navy Lieutenant Michael Murphy and all fallen veterans. This event is open to everyone (no membership required), teams are welcome, and heats will start at 8am. All proceeds will be donated to the Navy Seal Foundation (aside from t-shirt costs). Registration closes on 6.21.2013. Donations are welcome up until the date of the event!
Click here for more details!

This event will also mark the beginning of our Friends&Family Event. During this event,  CFA will host classes at 6:30am and 6:30pm on  Tuesday (7.9) and on Thursday (7.11) for F&F to come and join in on all the fun!  Click Here To Register! 

All Levels – Week 5 of 8
4 Rounds
Partner A
500m Row

Partner B
AMRAP
5 TTB
5 Push ups
5 Tic Tac
*Both partners will do 4 rounds of A & B
*AMRAP Time is dependent on Partner A Row
*Record total Time

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” -Aristotle

With that said, Ike will be here on Wednesday (6.19) to share the AWESOMENESS of Progenex with us!

Performance – Week 5 of 8
A. Back Squat x2x5@RPE 8 Rest 2:00
B. DB Press x2x5@RPE 8 Rest 2:00
C. WTD Chin up 1.1.1×3@RPE 8  Rest :30 b/t reps, :90 b/t sets
D. DB SLDL  8/ legx2 Rest :90
*RPE 8= Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left

Foundations
Skill:
Press, Push Press, Jerk

A.
Build to a Heavy 4 in Press
Build to a Heavy 3 in Push Press
Build to a Heavy 2 in the Jerk
*Press weight recorded on test out sheet

B.
10:00 AMRAP
5 Box Jump w/ Step Down
5 Burpees
200 M Run
*Rounds recorded

“Kindness is a language, which the deaf can hear, and the blind can read.” -Mark Twain

Performance – Week 5 of 8
20 min Every min on the min (Alternate)
Odd- 2 Clean and Jerk @ 65-70%
Even- L-Sit Hold for :20 sec

4 Rounds
300m MB Run
10 Kipping Pull ups
5 MB Russian Triangles/side
*Record Time

Foundations (Test Day)
Skill: Row

A. 3 x 500 M Row Rest appx 2:00
*record best split
B.  25 Wall Balls
25 Push-ups
25 KB Swings
25 Jump Pull-ups
*Time Recorded

Why Youth Strength and Conditioning Matters
*Post thoughts to comments

“I never allow myself to become discouraged under any circumstances. The three great essentials to achieve anything worthwhile are first, hard work, second, stick-to-ittiveness, third, common sense.” – Albert Einstein

Performance – Week 5 of 8 Anaerobic Work
A. Front Squat x3x5@RPE 8 Rest 2:00
B.
5 Rounds
15 Wall Ball
Rest :30
200m Run
Rest :30
10 Burpees
Rest :30
*Record Time

Foundations
Skill: Clean

A. Hip/Hang Clean + Push Press  x1-3×5
B. Back  Squat x3x5
C. RDL x3x5
D. Front/Side Planks x :90 / position
*Back Squat Recorded (On test sheet and Board)

Early Sport Specialization Not A Good Idea, Expert Says
*Post thoughts to comments

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” – Joshua J. Marine

CFA’s Youth Fitness Program Launches Tomorrow at 9:00am and 5:30pm! Click here to learn more!

Performance – Week 5 of 8
A. Snatch x2x4@55-75%, x1x4@80-85% Rest 90 sec
B. RDL x8x3 Rest 1:00

4 Rounds
150m Row@100% (Damper 6 for Women, 8 for Men)
Rest 2 min
100m Skips for Height
Rest 2 min

Foundations
Skill: Kip Pull-ups

EMOM alternating for 20:00
3-6 Ring Rows / Half Kneel DB Press
3-6 Reverse Lunges

5:00 AMRAP
5 Kip Pull-up
10 Sit-ups
*Total Reps recorded

Dear Mark: The Purpose of Body Hair and the Non-Essentiality of Dietary Cholesterol
*Post thoughts to comments

“The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching.” – Anson Dorrance

KJ GETTING AFTER MAY’S CF CLASSICS!

All Levels
200 Wall Ball
200 Double Unders
100 Pull ups
*2 Partner Teams
*Record Time

Here’s a little Double Under motivation!
[youtube]http://youtu.be/010KyIQjkTk[/youtube]

Performance – Week 4 of 8 Mid-Cycle Test Week
20 min Dynamic Warm Up

5 Rounds for Quality
5-8 Kipping Pull ups
5-8 Candlestick Rocks 
5-8/ea arm DB Snatch
5-8 V-Ups
5-8 Supermans

Wheat Contains Over 23,000 Potentially Harmful Proteins
*Post thoughts to comments

“The will to win is important, but the will to prepare is vital.” – Joe Paterno