Workout of the Day

All Levels
Strength, Anaerobic Power Intervals:
A. Work to a challenging 3 in the Thruster
B. 7 Rounds @ a steady pace
3 UB Thrusters @ 70% of today
10 Tic Tacs
30 Double Unders or Single Jumps
*Time recorded

Why I Gave Up Trying to Eat Perfect
*Post thoughts to comments

“All glory comes from daring to begin.” -Alexander Graham Bell

Level 2 – Week 5 of 8, Week 2 Work Capacity Focus
Strength
A. Press x3-5 x5 @ 2010 Rest 3:00
B1. Back Squat 5 RM – x5@ 95% – x5 @ 90% Rest 3:00
C1. Deadlift x5x4 @ 2010 Rest :30
C2. Ring Push-up x5-7×4 @ 2010 Rest :60

Level 1 (Test Day) – Conditioning Week
MQ x8x4 Push-ups, RDLs

Skill:
Kip Swing/Jumping Pull-up

Workout
Ladder 1-10
KB Swings
Burpees
Tic Tacs
10:00 Cap

Test:
Front Plank

What’s Your Healthy Tipping Point
*Post thoughts to comments

“Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.” -Mother Teresa

Level 2 – Week 5 of 8, Week 2 Work Capacity Focus
15-20 Minute Aerobic Warm-up

Anaerobic Power Intervals
6 Rounds
:60 Max Calorie Row @ 100% Effort
Rest 5:00
*Avg. Cals Recorded
*Practice a gymnastic skill of choice during rest time

Level 1 – Conditioning Week
Skill
Hip Clean Progression

A. Hip Power Clean+Front Squat x1+3 x5

Strength (Remainder of Class):
B.PressL x3x5
C1. Horz. Ring Rows x3-5×5
C2.DB Reverseg Lunges x5/leg x5
*adjust rest time to account for time left post Skill Session

Tip 585: Do Full Squats: How & Why To Squat For Strength, Muscle & Fat Loss
*Post thoughts to comments

 “If you don’t build your dreams, someone else will hire you to help build theirs.” – Unknown

A huge congratulations to the 2013 CrossFit Austin Team!

Level 2 – Week 5 of 8, Week 2 of Work Capacity Focus
20 Minute Aerobic Warm-up

Skill Day
Touch and Go Power Cleans
Handstand Review

Skill Practice
Unbroken TnG Power Clean Pyramid for Quality
3-6-9-9-6-3
Rest 3:00
*Practice Handstands During Rest
*Record Best Unbroken set

Level 1 – Conditioning Week 
MQ x10x3 – RDLs, and Partner Pull-ups

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

Workout
3 Rounds
12 Push ups
12 DB Squats
400 M Run

Think About What You Drink
*Post thoughts to comments

“If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.” – Win Borden

Level 2 – Week 5 of 8, Week 2 of Work Capacity Focus
Bar Warm-up (Bar up to 95 lbs):
2 Rounds
3 Hip Power Snatches
3 Hang Power Snatches
3 SDL + Hang Power Snatch (Add Weights)

A. Power Snatch Cluster x1.1.1.1.1 x 3 Rest :30 b/t Reps 2:00 b/t sets
*appx. 75% – 80% – 85%, Goal is no misses
*Recorded Best Snatch Cluster Weight w/no misses

B. 6 Rounds
On a 3:00 clock:
300 M Run @ 90% effort
3 Unbroken Strict Pull-ups
*Rest remainder of time
*Record best Pull-up Weight

Level 1 – Conditioning Week
(Test Day)
MQ: x6x4 include Lunges

 Strength:
A1. KB Deadlift x8x4
A2. KB or DB Push Press x8x4
A3. Ring Row x8x4
*Work to a challenging weight on all exercises except Ring Rows and KB Deadlifts, Move through quickly appx :30 rest b/t exercises

Skill:
Rowing

Workout (Test):
3 Rounds
500 M Row
Rest 3:00
*Record Best Time

The Mindset of an Olympian
*Post thoughts to comments

“Before you can win, you have believe you are worthy.” – Mike Dikta

All Levels
“4 Person Relays”
Race 1:
24 Rounds
5 Front Squats @ 135 lb, 95 lb (Scale up to TnG Full Cleans)
300 M
*1 person goes at a time, Each team member will complete 6 rounds

Race 2:
200 burpees for time
*1 person works at a time

“200 burpess for time.” – Wes Kimball

Thank you to all the CFA members that were able to make it to our first Town Hall Meeting last night!  As promised, here is the video.

Pub Run time!  Dress like a Rock Star and meet all of CFA at Town Lake  (by the water coolers on Riverside and 1st) at 6:45 p.m.!
*Don’t worry, we won’t be running for time*

All Levels
At a steady pace:
2 Rounds
2:00 Wall Balls
2:00 Rest
2:00 Kip Pull-ups
2:00 Rest
2:00 Unweighted Step-ups
2:00 Rest
2:00 Push Press @ 75 lb, 55 lb
2:00 Rest
2:00 Singles
2:00 Rest
*Record total reps for each exercise

Counter Point – Debunking Paleo, a Wolf’s eye view
*Post thoughts to comments

“Failure is the condiment that gives success its flavor.” – Truman Capote

The Beal’s, making CrossFit a family affair!

Level 2
A. Hang Clean Work to a Challenging 3 in 10 minutes
B. Back Squat 5 RM – x5 @ 95% – x5 @ 90% Rest 3:00
C1. Horizontal Pull-ups x3-5×4 @ 2010  Rest :30
C2. Ring Push-up x5-7×4 @ 2010 Rest :60

Level 1
MQ x8x4

Skill:
Press, Push Press, Jerk
(Push Press Progression Sheet)
(Press Progression Video)
(Push Press Progression Video)

Strength:
Build to a Heavy 6 in Press
Build to a Heavy 4 in Push Press
Build to a Heavy 2 in the Jerk

Workout:
10:00 AMRAP
10 KB Swings
10 Ring Rows
20 B Step-ups(Total)

Point – Debunking the paleo diet: Christina Warinner at TEDxOU
*Post thoughts to comments

“We cannot advance without new experiments in living, but no wise man tries every day what he has proved wrong the day before.” -James Truslow Adams

**Attention Members: From 6:30-10:30 a.m. FOX7 will be filming live at CFA.**
**ANNOUNCEMENT: If you are not going to be able to make it to the Town Hall Meeting tomorrow night at 7:30pm, and you have questions..no problem! Email your questions to wes@crossfitaustin.com and he will get them answered. We will be video taping the meeting and then we will post it to FB and the website for everyone.

Level 2
Skill Review:
Kipping Pull-ups
**Add CTB this week**
**Level 1 and Level 2 classes will be combined for the skill session**

Workout:
7 Rounds for Quality
1-3 Kip Pull-ups
10-20 DU
3/leg Single Leg DL

Level 1
Skill:
Kip Swing/Jumping Pull-up
**Level 1 and Level 2 classes will be combined on this day for the skill session**
*3-5 sets of 3-5 reps practicing Pull-ups / Swings

Strength (Remainder of Class ):
A. Front Squat x3x5
B1. RDL x5x3
B2. Push-up x3-5 x3
*adjust rest time to account for time left post Skill Session

 Sugar High: Linking Sugar and Addictive Behavior
*Post thoughts to comments.

“Do not wait to strike till the iron is hot; but make it hot by striking.” – William B. Sprague

Coach Erica. ALL! DAY!