Level 2 A. 5 Rounds @ 80-90% Max Aerobic Effort
:30 Sprawls (no push-up burpees)
:30 Double Unders/Singles
:30 Air Squats
:30 Double Unders/Singles
2:00 Rest
*Choose Double-Unders or Singles Based on Consistency
B. 5 Rounds
2:00 Run @ 80-90% Max Aerobic Effort
2:00 Run @ 50% effort
Level 1 (Test Day) MQ: x10x3 – include MB DL, Ring Row
Alas, the Open has come to a close! As I think back on the last five weeks and the journey that the Open has taken all of us on, three things stand out in my mind…
1. Comradery
Starting with week one, every Saturday felt like “Cheers” at CrossFit Austin. AM and PM athletes met for the first time. Strangers cheered for and judged one another. By the end of each heat those once strangers, became friends. Athletes that have been with CrossFit Austin for a month and those that have been around for all four years equally drove one another to be better, faster, and stronger than ever.
2. Fearlessness
A funny thing about the Open is that it likes to punch fear right in the nose. The weight is a little heavier than expected, the pace is pushed a few seconds faster, and the comfort zone is nonexistent. That environment does not lend itself to cowardice, but to good people; good people setting aside their self-imposed limits and conquering their fears.
3. Confidence
This is the big one! I love the confidence that people bring with them to the Open. When someone commits to that fearless effort (regardless of the outcome), they find that anything is possible. They face those fears and slowly realize that there was nothing to be afraid of in the first place. Once a person starts to believe they can do the things that they focus their mind on, slowly a beautiful flower of confidence starts to bloom. Above everything you physically do in the gym, your self-confidence, or lack thereof, will determine your future successes!
So, I’d like to congratulate all of the Open participants and everyone that is moving on to Regionals! Also, a big thanks to all the folks that came out on Saturdays to cheer on the competitors! Onward and upward we go, CFA!
Level 2 A. In 15 Minutes Build to a heavy single in the Power Snatch
*Best Weight Recorded
B. 3 Rounds
3:00 AMRAP
5 Russian KB Swings
5 Burpees
3:00 Active Rest (300 M Jog)
*Try to maintain steady pace just under the redline
*Total Reps recorded
C. 3 Rounds
3:00 AMRAP
5 Goblet Lunges/Leg
5 Abmat Sit-ups
3:00 Active Rest (300 M Group Jog)
*Try to maintain steady pace just under the redline
*Total Reps recorded
Level 1 Skill: Hip Snatch Progression
A. Hip Power Snatch x3 x 5
Workout: 5 Rounds
5 Jumping/Kipping Pull ups
5 Squats
5 Push ups
100m Power Skip
Rest 2 mins (Practice Jump Rope Skills for 1 min)
“If I have seen further than others, it is by standing upon the shoulders of giants.” – Isaac Newton
Blake Johnson, a guiding force in the CFA community, exemplifying mental-toughness and grace.
Please help the CrossFit Austin team in congratulating Erica Cuellar as our Coach of the Quarter! Erica is always the first person to step up and offer to help if an extra hand is needed. She goes out of her way to encourage, uplift and create a positive environment for everyone she is around. Erica has been an invaluable addition to our coaching staff and as part of our CFA family! Her smiling face and infectious positive attitude represents everything that we want CrossFit Austin to stand for!
Here are a few things that our clients had to say about Erica:
Oh my gravy, what an inspiration! Your smile ignites the gym and it has been such a pleasure to watch you go from student to COACH with such ease. Thank you for all of your encouragement throughout my journey at CFA. Love you long time. -Valyn
Erica is such a sweet person and an amazing coach. I am so happy to have met her through CFA and have the opportunities to attend her classes. She is always smiling at the gym and starts/ends her classes with energy and I love that about her! Erica, thanks for all the advice and encouragement that you have given me, and CONGRATULATIONS ON COACH OF THE QUARTER! Well-deserved girl! 🙂 -Missy
Erica and I started our first day of On Ramp together. Back then she was a runner that didn’t lift, and I was an injured lifter that couldn’t squat. Those first two weeks were the hardest weeks I have ever had in my life, but Erica encouraged me through every class. Our first couple of “big kid” classes were very intimidating. We stuck together and stuck it out. No matter how hesitant I was or how much I doubted my own abilities, Erica was always there with a “You can do this!”. Even after finishing a WOD, she always went out to bring in the last person (usually me). She is selfless and caring. Her positive attitude is infectious (and extremely helpful to get me thru Fran or Karen). Now she is one of my coaches, and is paying the gift of CrossFit and her wonderful attitude forward. I am so lucky to get to begin again with Erica. I don’t have to be intimidated this time around. When doubt starts creeping in (*cough* box jumps *cough*), I look up and see Erica already telling me, “You can do this, Jen!” And I do. That is truly awesome. Coach of the Quarter is well-deserved. Congratulations Erica! -Machine Gun Jenny
Level 2 A. Hip Power Snatch Work to a Challenging 5 in 10 minutes
B. Back Squat 10 RM – x10 @ 95% – x10 @ 90% Rest 3:00|
C1. Single Arm DB Row x5-7/armx4 @ 3010 Rest :30
C2. Ring Push-up x5-7×4 @ 3010 Rest :60
Level 1 Skill: Hip Clean Progression
A. Hip Clean x3 x 5
Strength (Remainder of Class):
C1. Step ups x5/leg x 5
C2. Seated DB Press x3 x5
C3. DB Bent over Row x3x5 @ 3010
State your Name and/or Nickname please: My name is Josie, but I do have several nicknames that have followed me throughout the years; JoJo, Jo, Wanda and JD.
Words to live by? Fool me once, shame on you. Fool me twice, shame on me
What is your fitness background? I wouldn’t really say I have a “fitness background”. Growing up I used to BMX bike race and play softball. I’ve been a member of several gyms throughout the years, gone to Boot Camp classes and practiced yoga. Until CrossFit I wouldn’t say anything has “stuck” the way this programming has. It truly is addicting and the results are amazing.
How long have you been CrossFitting? I joined CrossFit in August 2011, so 4 months shy of 2 years 🙂
What’s your favorite part of CrossFit Austin? My favorite part of CrossFit is the unity amongst fellow CrossFitters. I can legitimately say that I have established life-long friends from joining CrossFit Austin and established a new way of thinking when it comes to health and nutrition.
What are your training goals? Overall better health and performance improvement are always the most important goals to me.
Favorite sport or activity? My favorite sport is football!!!
Recent adventure you’re planning? I’m going to Chicago to check out the windy city with my mom and sister in 3 weeks!
Tell us something we don’t know about you… I saved my sister from drowning in a pool when I was about 5 years old and she was 4.
Longhorns or Aggies? Neither, Go DAWGS!!!
In addition to winning the Accountability portion of our COA Challenge every year, you were also awarded the “Ear Muffs” award for 2012. Can you give us a little insight as to how you managed to secure this prestigious award? Hey, you forgot that my team also won the 2011 Turkey Challenge. HA! I don’t know if I would consider the “ear muffs” award prestigious, but it is my favorite award to date. If you have been around me in the gym, you know that I’m a “tell-it-like-it-is” type of person and cuss like sailor. As far as the challenges go; If you put the work in the gym, follow a healthy dietary plan, manage stress triggers and get enough sleep; the sky is the limit! Thanks to CFA I have learned how to do all of these things and I’m truly grateful for it.
Leave the fine folks of CrossFit Austin with some parting words… I was genuinely shocked when I received this email. For a second I thought it was an April Fool’s joke 🙂 It is such an honor to be chosen to be the Athlete of the Month. Thank you all for your continuous support and encouragement.
