Workout of the Day

Level 2
Skill Day
Skill Review Kipping Pull-Ups

5 Rounds for Quality
7 Box Jumps
5 Hollow Rocks
7 KB Swings
5 Wall Walks

Level 1
Skill:
Rowing
Wall Ball Review

3 Rounds
500 M Row
Rest :60
25 Wall Balls
Rest :60
*Record Split for Wall Balls and Rows

How Sitting Too Much Is Making Us Sick and Fat–And What to Do About It

“The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking.” -Mia Hamm

CrossFit Austin will be hosting this month’s CrossFit Classics Friday night (3/12)
Sign up HERE! *Space is limited*
Time: 6:30pm
WOD: 13.3
After party : Moontower Saloon

**We will be running Open 13.3 redo’s and a Team WOD on Saturday Morning @ 9, 10, 11 AM**
 

CrossFit Classics is taking place this Friday (3/22) at CrossFit Austin! Come tackle 13.3 with athletes from all over Austin!  Click here to sign up today! Space is limited! 
The event starts at 6:30 pm and will be followed by an after party at Moontower Saloon! Everyone is welcome!!
*Members: Saturday’s 9 am and 10 am WOD will also be 13.3, there will be no 11 am. 
Level 2
3 Rounds
400 M Run
15-20 UB Wall Balls
*Steady continuous, Time Recorded

Rest 10:00

4 Rounds
500 M Row
5-10 Push-ups
15-20 Double Unders
*Steady continuous pace, Time Recorded

Level 1 (Test)
Skill:
Kip Swing/Jumping Pull-up

15:00 AMRAP
6 Air Squats
6 DB Push Press
6 Ring Rows
200 M Run
*Steady continuous, Total Rounds Recorded

Test: Plank

The Carb Back Load
*Post thoughts to comments

“It is our duty as men and women to proceed as though the limits of our abilities do no exist.” – Pierre Teilhard De Chardin

Level 2
A1.  Strict Chin-ups x8-10×3 @22×1 Rest 1:00
A2. Single Arm Front Rack KB Reverse Lunges x6/leg x3 Rest :00 (switch hands half way through)
A3. Russian KB Swings x8-10×3 Rest :90

B.
8 Rounds
8 Burpees AFAP
Rest 2:0

*Monthly Challenge*

Level 1
Skill:
Hip Clean Progression
A. Hip Clean x1-3 x5

B1. Front Rack Reverse Lunges x3x5
B2. Strict chin-ups x3x5
C1. RDL x3x5
C2. Push-ups x3-5×5

Why Humans Like Taking the Easy Way out
*Post thoughts to comments

“The richest man is not he who has the most, but he who needs the least.” -Unknown

Great work to all the athlete’s that took on 13.2 with us!

The Final Tally of Scores for the gym is HERE

Check out how our athlete’s and team’s are fairing a The Reebok CrossFit Games Website

Remember to join us for CrossFit Classics this Friday for Open WOD 13.3!

11 AM, 13.2, CFA

ANNOUNCEMENTS

•  Following Saturday’s 13.2 WOD we will be heading downtown for some SXSW festivities. Good friends of CrossFit Austin, Ivan & Alyosha will be playing at the Stage on Sixth (3/16) at 3:30pm! RSVP: Here!

• CrossFit Classics will be hosted at CFA Next Friday (3/22) at 6:30pm
• The WOD: 13.3
  After party: Moontower Saloon
  Sign-up: HERE!
• Strength + Beauty Kicks-off on March 24th! For details click HERE!
• First CFA Town-Hall Meeting scheduled for Thursday, April 11thTopic: Programming. What to expect & why.
• Pub Run, anyone?
  When: Friday, April 12th
  Theme: Rockstars

All Levels
13.2

“Don’t practice until you get it right.  Practice until you can’t get it wrong.” – Unknown

ANNOUNCEMENTS

• Following Saturday’s 13.2 WOD we will be heading downtown for some SXSW festivities. Good friends of CrossFit Austin, Ivan & Alyosha will be playing at the Stage on Sixth (3/16) at 3:30pm!
• CrossFit Classics will be hosted at CFA Next Friday (3/22) at 6:30pm
  The WOD: 13.3
  After party: Moontower Saloon
  Sign-up: HERE!
  
• Strength + Beauty Kicks-off on March 24th! For details click HERE!
• First CFA Town-Hall Meeting scheduled for Thursday, April 11th.
• Topic: Programming. What to expect & why.
• Pub Run? You ask, we deliver!
• When: Friday, April 12th
  
• Theme: Rockstars

All Levels
A1. American KB Swings x10x4 Rest :30
A2. Staggered Push ups x4-6/ea posx4 Rest 1:00

10 min AMRAP
20 Thrusters 65#/45#
30 Tic Tacs
40 Step ups
*No Rest or Stopping

5 Recovery Secrets of Endurance Athletes
*Post thoughts to comments

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

ANNOUNCEMENTS

• Following Saturday’s 13.2 WOD we will be heading downtown for some SXSW festivities. Good friends of CrossFit Austin, Ivan & Alyosha will be playing at  the Stage on Sixth (3/16)  at 3:30pm!
  RSVP: Here!
  
• CrossFit Classics will be hosted at CFA Next Friday (3/22) at 6:30pm
  The WOD: 13.3
  After party: Moontower Saloon
  Sign-up: HERE!
• First CFA Town-Hall Meeting scheduled for Thursday, April 11th
  Topic: Programming. What to expect & why.
• Pub Run!  You ask, we deliver!
  When: Friday, April 12th
  Theme: Rockstars!

Level 2 
A. Back Squat x3x6@80% Rest 2:00
B1. DB Bench x4x4@80% Rest :30
B2. WTD Horizontal Ring Rows x4x4 Rest 1:00
C. DB Farmer Walks x50mx4, Rest 1:00

Level 1
MQ x12x3 Including Goblet Squats

Skill:
Headstand to Handstand Holds, Wall Walks, Kick Up

Strength
A1. RDL x10x3
A2. Push-ups x10x3
A3. Jumping/Kip Pull-up x10x3
*focus on mechanics and techniques not weight

Workout
1K Row
20 Wall Balls
750M Row
15 Wall Balls
500M R0w
10 Wall Balls
*15 Time Cap

The Number One Thing You Can Do to Feel Better
*Post thoughts to comments

“To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine

Congratulations, Liz!

Level 2
“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull ups

Level 1
Skill:
Burpees

Workout:
4 Rounds
6 Lunge and Twist w/ MB
100 M Lateral Slide
6, 5-Step Burpees
100m Run
6 Box Jumps w/ Step Down

Ten Benefits of Coffee for Health, Performance & Body Composition
*Post thoughts to comments

“The mind has exactly the same power as the hands: not merely to grasp the world but to change it.” – Colin Wilson

Level 2
A. Power Snatch x3x7@75% Rest 1 min
B1. Lunges x8/stepsx4@Heavy Rest :30

6 Rounds
50m Resisted Runs
8 Box Jumps
Rest 2 mins

Ab Circuit “Coaches Choice”

Level 1 
Skill:
Hip Snatch Progression
A. Hip Power Snatch x1-3 x 5

Strength:
B1. Snatch RDL x5x3 @3211
B2. Push-up x3-5 x 3
C1. Front Squat x3x5
C2. Strict Pull-ups x3x5

Kitchen Cheat Sheet Guide on Basic Cooking Techniques
*Post thoughts to comments

“Failure happens all the time.  It happens every day in practice. What makes you better is how you react to it.”  -Mia Ham

The CrossFit Austin Strength & Beauty Challenge starts up again March 24th, 2013! Past sessions have led to some amazing results, some of which we just have to share with you! This week’s athlete is Colleen Legge.

Meet Colleen! Before & After her Strength & Beauty Challenge!

STATS
Lost 3.3% Body Fat
Down 13.5 Inches
Dropped 17lbs

Quote from Colleen: “The group sessions were extremely helpful. Hearing where people struggled and found success made you feel not alone. It was a group effort…… So numbers don’t lie……I could feel this is in my clothes, and I could certainly feel that every time I stepped onto my yoga mat. Since then I have taken off another 5 pounds on the scale and I am more than ever committed to my daily practice of yoga.”

Link to Colleen’s Blog: http://sportivocantate.blogspot.com/2013/03/comeback-33-aka-strength-beauty.html

To Learn More About CrossFit Austin’s Strength & Beauty Challenge Click Here!

 Register Here!