**Don’t forget Happy Hour tonight at Little Woodrows in Southpark Meadows at 7pm!**
Level Two A1. Front Squat x3x5 @ 60% w/ :03 Pause Rest :30 A2. Pull-ups x1-3×5 @ 3010 Rest :90 B. Deadlift x1x5 @ 60% Rest as needed C. Step-up x5/leg x 3 w/empty bar Rest :60
Level One(TEST DAY) A. Deadlift 3RM B. Press 3RM C. Back Squat 3 RM D. 500m Row
Level Two A. In 20:00, Complete 2 Rounds of CFA Warm-up A B. In 20:00, Complete 5 Rounds for Quality 3-5 UB Double Unders 3 DB Snatches/Arm @ 60% 3 Broad Jumps
then… C. Ab Circuit Plank Complex x:30/ex x 3 Rest 1:00 *Front, Side, Side, Behind
January brought a great group of new members who are tackling 2013 with a healthy start! In case you haven’t had the chance to get sweaty with them yet, we wanted to take a moment to introduce the newest members in the Circle of Awesomeness…
Carlos Casas
Dustin D’Amalfi
Cat Schuetzle
Abby Elliott
Caitlin Meany
Ebelia Salazar
Devin Lee
Brian Pedersen
Ed Robinson
Kristin Chandler
Nicole Savage
Dabney Barrett
Kristan Lovelace
Andrew Lockwood
Ryan Chandler
Sadie Carstensen
Dan Wilcox
Jack Crowley
Paula Atkinson
Chris Kephart
Ashley Jacobi
Carolina Hernandez
Morgan Irving
Taylor Pease
Ana Gomez-Sanchez
Erin Mumy
Dallas Zamora
Jake Kretzschmar
Ruth Cazares
Peter Roe
Adrienne Patterson
Ben Copstead
Russell Moldenhauer
Alex Rodriguez
Maureen Nelligan
Vanessa Lopez
Andrew Miller
Welcome, new members! We’re so happy to have you here! We hope to see each of you at this Thursday’s CFA Happy Hour so we can get to know you better!
Level Two 3 Rounds for Quality 5 Push-up 5 Strict Pull-up 5 Goblet Squats 5 Russian Swing 5 Lunges and Twist With Medball 5 Walking Tree Tops 5 MB DL to OVHD
3 Rounds of Core Routine Seated Chops x10 Rotational lunges, walking x10 each direction Dead bugs x10 Superman x15 Diagonals x10 each direction superman w/ twist x10 each direction Rotational lunge and reach x10 each leg Strict Toes to Bar x5-10 Hanging leg raises x20 with MB inb/t feet
3 Rounds of Cool-Down Stretch
1:00 Shin on the Wall (:30 / leg)
1:00 SL Hip Extension Hold (:30 / leg)
Level One Skill Kip Swing/Jumping Pull-up
6 Rounds 5 Kip/Jumping Pull ups 10 Wall Ball 20 Step ups (20”,16”) 100m Shuffle *15:00 cap
Fight Gone Bad *In this workout you move from each of five stations after 1:00. This is a 5:00 round from which a 1:00 break is allowed before repeating.
*The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
State your Name and/or Nickname please: just Leah, people have tried to give me nicknames over the years but nothing has ever stuck
Words to live by? If you are friends with me on Facebook, you know that I throw a lot of quotes up there that inspire me. The one that has stuck with me through the years is “In the middle of difficulty, lies opportunity” – Albert Einstein
What is your fitness background? I was a competitive swimmer as a kid, even made it to the Jr. Olympics one year. I think I came in last, but it was an awesome experience. I discovered yoga in NYC and still incorporate it in with my mobility work. When I moved to Austin I trained for a few races (running) and did the Danskin Tri but I was still looking for that “thing” that pushed me to move every day. Then I found CFA and the rest is history!
How long have you been CrossFitting? About a year and half
What’s your favorite part of CrossFit Austin? It’s really hard to narrow it down to 1 favorite thing. The community is beyond anything I could have ever expected. I have made lifelong friendships with some amazing people. I am inspired on a daily basis by the other athletes and they make me want to be not only a better CrossFitter, but a better person. In those moments when you’ve just PR’d or you’ve just completed your first workout RX, or you thought you couldn’t finish but did: it’s amazing to get to share that with the other athletes at CFA. I have learned so much about myself and what we are all truly capable when we put our hearts & minds into something. And of course the coaches. They have helped and supported me in and out of the gym in more ways than they even know.
What are your training goals? I have to say it out loud?! Eeek! I’d really like to compete in The Athlete Open and The Fittest Games. I’ve officially been bitten by the competition bug.
Favorite sport or activity? Other than CrossFit, I also play roller derby and softball. I also love spending time with my dogs. I try and take them for a hike as often as possible. I also LOVE watching and talking sports- especially football!
Recent adventure you’re planning? I moved to Austin from NYC 7 years ago and haven’t been back for fun in many years. This spring I am planning a much overdue trip back. I can’t wait to see friends, eat at all my favorite restaurants and drop in to a box in the city.
Tell us something we don’t know about you…
I produced a feature film called “Cook County” that won the Audience Award at SXSW.
Longhorns or Aggies? I think most people know the answer to this….NEITHER! I’m an Arkansas girl to the bone! Go Hogs Go! WPS!
Can you reveal your plan to maintain your 1st place standing in the 2013 COA Challenge? First and foremost, sticking with eating clean, getting plenty of water and sleep. Otherwise, just working on getting stronger and faster so I can improve on all the tests. The COA Challenge is the hardest and most rewarding thing I’ve ever done. Last year’s challenge truly changed my life. No matter what happens this year, I know that I am setting myself up for a great year focused on living a healthy, happy life.
Leave the fine folks of CrossFit Austin with some parting words… It is such an honor to be chosen as Athlete of the Month, thank you! I always love reading the bios every month and the nuggets of wisdom that everyone shares. I can’t wait to see what we all accomplish this year, 2013 is looking up to be an awesome one!
then… 6 Rounds of 3:00 AMRAP 10 Touch Jump Touch 20 Tic Tacs/Side 30 Double Unders 2:00 Active Recovery *1:00 Jump Rope / 1:00 Walk
Level One Skill Handstand Push-up Progressions
then… 2 Rounds of 3:00 AMRAP 5 Wall Balls 5 Push ups 10 Tic Tacs Rest 3:00 *During Rest Accumulate 20 Pull-ups (Any Kind Strict Kip, Partner) 16 Things You Should Have Never Stopped Doing *Post thoughts to comments “Give me the splendid silent sun with all his beams full-dazzling.” – Walt Whitman
