Workout of the Day

WOD 12/13

Level Two
A. 10:00, every minute, on the minute: 3 TNG Power Cleans@65%
B. 4:00, every minute, on the minute: Front Squat x4 @80%

then…
2 Rounds for Quality
Max Horizontal Ring Rows
Max Strict Toes to Bar
Rest 3:00
*Record Total Reps

Level One (TEST DAY)
Skill
Hip Snatch (to Squat or Power Pos.)
Deadlift

Workout
A. Hip Snatch x2x6
B. Deadlift x2-3×5 @ 3111
C. Step-up x8/leg x3

Top 9 most important foods to buy organic
*Post thoughts to comments

“Don’t be afraid of failure. This is the way to succeed.” – Lebron James

AM – Level 1 Hip Snatch DL Step
Eugenia 25lb 35lb 20lb
Hannah 25lb 35lb 15lb
Andre 85lb 135lb 35lb
Kayleen 15lb 55lb 20lb
Silas 15lb 35lb –
AM – Level 2 RR TTB
Leah 3 6 (KTE)
Can2 8 9 Rx
Nicole 6 6 Rx
Guthrie 10 6 Rx
Shug 14 (MOD) 3 (KTE)
Alex 12 (MOD) 15 (KTE)
MegO 12 (MOD) 0
Big Spoon 12 12 Rx
Ken 5 15 (KTE)
Jessie 6 6 Rx
Kristi 5 (MOD) 8 (KTE)
Mitch 8 10 Rx
Marissa 10 (MOD) 12 Rx
Brad 15 5 Rx
Tow Matt 8 12 Rx
Michael 12 10 Rx
Michele 8 (MOD) 12 (KTE)
Ray 16 20 Rx
King 12 5 Rx
12P – Level 1
Joe S
Snick S
LT S
Ken N S
Stefani S
PM – Level 2
Crash 15 (MOD) 8 (KR)
Jables 13 (MOD) 14 (KR)
Jenny 21 (MOD) 7 Rx
Josie 18 (MOD) 15 (KR)
Melissa 20 (MOD) 9 (KTE)
Mer 25 (MOD) 20 (KR)
Jamey 19 8 Rx
Linzi 10 8 (KTE)
G 2 2 Rx
Gil 12 10 Rx
David S 7 9 Rx
Sanchez 7 9 Rx
Erica 6 12 Rx
Robert 11 MOD
Walker 10 12 Rx
Marky Marc 10 7 Rx
Danimal 16 12 Rx
Zac 12 10 Rx
Bryan 13 6 Rx
Evil 15 21 (KR)
AG 18 22 Rx
Ivan 22 22 Rx
Adrian 16 10 Rx
George 27 16 Rx
Schittone 25 14 Rx
Missy 15 22 (KR)
C2 19 29 (KTE)
Debbie 13 14 (KR)
Denise 26 30 (KR)
PM – Level 1
Jacinda S
Justin S
Michelle S
Valerie S
Ruben S
Her S
Christian S
Tristan S
MNM S
in Workout of the Day 323 comments

Strength + Beauty Athlete Profile

The CrossFit Austin Strength + Beauty Challenge starts up again January 13th, 2013! Past sessions have led to some amazing results, some of which we will be sharing with you over the next few weeks. This week’s athlete is Jenny Moore.

Jenny’s Results
Over the course of the 4-week Challenge, Jenny…

  • Lost 12 pounds
  • Lost 8 inches total
  • Lost 4.4% body fat

About Jenny
Jenny was part of the first Strength and Beauty Challenge held at CrossFit Austin in September 2012. I was so blessed to have her. She is always uplifting, funny, positive and sweet! Her beauty on the inside matches the beauty on the outside, you can see it in her performance, confidence, spirit and so much more. – Coach Alex

A word from Jenny
“I’m super motivated to continue this healthier lifestyle, but the results make me even more pumped up! Coach Alex, thank you for all your hardwork. You have no idea the difference you’ve made in my life! ” – Jenny Moore

Learn more about the Strength + Beauty Challenge.

Registration for the January-February Session opens January 2nd
and the Challenge will run from 01/13/13 – 02/10/13.

in Announcements / Testimonials / Workout of the Day 294 comments

WOD 12/12

Level Two
Mobility WOD
2 Rounds of 20M (Length of the gym)
Elephant Walks
Spiderman Walks
Bear Walks
Squat Walks w/ MB

Partner WOD
Mile Run
Tire Pull for Distance (45lb, 25lb)
*Each Partner will complete 4 laps, running a 1 lap at a time, while switching from the run to tire pull.
*Record total time and Distance (completed 100M) achieved.
*Distance =
1st Dumpster ~100M
Mid-point on the Back side ~ 200M
2nd Dumpster ~300M
Black Line ~ 400M

Level One (TEST DAY)
Skill
Jumping Pull-ups

Workout
A1. Press x 3-5 x 5
A2. Jumping Pull-up x3-5 x 5

then…
3 Rounds
8 Ring Rows
20 M Lunge (10 M down and Back)

Myths about high-protein diets
*Post thoughts to comments

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

Happy birthday, Coach Wes!

AM – Level 1 Press WOD
Kristi 75lb 4:07
Dave 105lb 4:25
Sarah 40lb 4:05
Jillian 55lb 3:13
AM – Level 2
Mikey + George 1400M
Mitch + Mike 1600M
Janice + Rocky 1100M
Jessie + Alex 1700M
Eric H + King 1200M
Marissa 700M
12P – Level 2
Avtar 400M
49er 500M
E-Rod 300M
PM – Level 2
Kavi + Gil 800M
Cat + Kiehler 1800M
Blake + Robert 1300M
Mego + Shug 1200M
Erica + Jeanette 1000M
KT + Melissa + Holly 1400M
Parnell + Sean 1500M
Adrian + Nicole 1400M
C2 + Evil 1300M
PM – Level 1
Snoop 63lb 4:06
Joe 80lb 3:02
Darryl 85lb 3:15
Valerie 45lb 2:49
Ruben 75lb 2:53
Big Easy 105lb 2:22
Jacinda 45lb 3:15
Mustansir 55lb 3:20
Arwa 35lb 3:29
Michelle 55lb 2:57
Justin 105lb 2:42
Jimmy 103lb 3:17
Carlo 125lb 2:31
MNM 165lb 2:47
in Workout of the Day 215 comments

Welcome, Intern “Toonie”!

CrossFit Austin is excited to welcome our newest intern, Alex “Toonie” Tanton! Toonie will be shadowing and assisting our staff as he learns the “ins and outs” of CFA in December and January.

Haven’t had a chance to meet him yet or want to know more about? Read more below…

Alex “Toonie” Tanton

About Toonie:
At the age of 22, I thought my athletic career was over. I had been a competitive swimmer for 14 years – dedicating much of my life to early morning practices, swim meets far away from home, and trying to get the smell of chlorine out of my hair. After my career as a collegiate athlete, I moved to Austin, Texas and fell in love with football. It was always disconcerting to me when I thought about how I would never again be as fit or athletic as the people I saw on TV. In September of 2010, upon returning from a trip to Southeast Asia (quite soft and out of shape), I met up with an old swimmer friend of who told me about CrossFit. He told me that CrossFit was all about short, high-intensity workouts. As I was out of shape at the time, the word “short” definitely appealed to me. I had no idea that the next few months would change my life so drastically. My first workout was Cindy (A 20-Minute AMRAP of 5 pull-ups, 10 push-ups, 15 air squats). I thought the name was wimpy and I thought, “this sounds like a piece of cake!”. After only 6 rounds (jumping pull ups-with a band, and knee pushups), I nearly died! I laid on the ground for about 20 minutes trying to hold back pukie. I was hooked. I joined New Braunfels CrossFit in November of 2010 and fully committed to the sport.

I love coaching and learning with people who are curious about CrossFit and fitness. My own journey to being fit has taught me a lot about commitment, drive, focus, success, and failure. I think that even if going to the CrossFit games is not on your bucket list, being healthy and maintaining functionality is incredibly important to enjoying life fully outside of the gym – no matter how old you are!

“If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.” – Win Borden
in Announcements / Workout of the Day 1,502 comments

WOD 12/11

Level Two
400m Run
10 TNG Deadlifts (185lb, 155lb)
20 Lateral Box Jumps (20”, 16”)
100 DUs
800m Run
10 TNG Deadlifts (185lb, 155lb)
20 Box Jumps(20”, 16”)
100 DU

Level One (TEST DAY)
Skill
Rowing
Burpees

then…
500m Row
5 Rounds
5 Burpees
20 Single Jumps
500m Row
*15:00 cap
*Record Each 500m Split

What do you have in common with a Pez dispenser?
*Post thoughts to comments

“All life is an experiment. The more experiments you make, the better.” – Ralph Waldo Emerson

AM – Level 1 Split 1 Split 2 Total
Andre 1:49 2:15 9:10
Dallas 2:07 2:13 7:48
April 2:41 2:47 9:58
AM – Level 2
Big Spoon 12:58 Rx
Janet 12;35 (125lb, S)
Alex 13:52 (65lb, S)
Sparker 13:19 (115lb, S)
Brad 9:10 (S)
Marissa 10:16 (S)
Erich 10:09 (125lb, S)
Kyle 11:42 Rx
Ballet 12:13 (S)
Ryan 12:52 Rx
Kavi 12:56 (155lb, S)
Tow Matt 15:17 Rx
Todd 14:10 (135lb, S)
Mikey 12:32 Rx
Ray 13:47 (135lb)
AM – Ladies’
Linzi 12:30 (125lb, S)
Mer 13:49 (95lb, S)
12P – Level 1
Ken 1:34 1:50 6:25
Snick 1:53 2:11 10:31
Anne 2:25 2:30 10:25
Kinchen 1:38 2:45 11:10
Dixie 1:59 2:21 11:00
PM – Level 2
Tara 15:47 (65lb, S)
Smitty 12:13 (55lb, S)
Blake 14:06 Rx
Kiehler 12:04 (155lb, S)
Danimal 13:30 (S)
Anthony 16:43 (135lb, S)
Bryan 13:04 (155lb, S)
Jamey 14:07 (S)
Robert 13:57 (135lb, S)
G 15:26 (65lb)
Jables 16:03 (135lb)
Dayna 13:54 Rx
Henry 16:20 Rx
KT 19:35 (95lb, S)
MegO 14:59 (95lb, S)
AG 16:02 Rx
Gary 14:58 (155lb, S)
Lane 13:30 (S)
Melissa 14:40 (55lb, S)
Shug 16:35 (105lb, S)
Marky Marc 12:55 135lb, S)
Cat 15:11 (135lb, S)
Phillip 13:19 (S)
Kline 16:31 (135lb)
LG 20:15 (115lb)
Leah 11:52 (105lb, S)
Missy 15:12 (95lb, S)
C2 15:40 (75lb, S)
Sanchez 17:41 Rx
Evil 14:07 (135lb, S)
Clint 13:20 (S)
Schittone 14:53 Rx
Chrissy 13:57 (135lb, S)
Elizabeth 15:13 (45lb, S)
in Workout of the Day 1 comments

WOD 12/10

Level Two
20:00 to find Olympic Lift Total (Technical)
Snatch
Clean & jerk
*No press-outs
*Technique determines weight progression

then…
40 Wall Balls
20 Pull-ups
30 Wall Balls
15 Pull-ups
20 Wall Balls
10 Pull-ups
*For time

Level One
Strength
A1. Front Squat + Press x3-5×5
*1 Front Squat + 1 Press = 1 Rep
A2. Lat + Pec Stretch
A3. Kneeling Founder x:15/:15×5

then…
5 Rounds
5 Box Jumps w/ step-down
10 Push-ups

The physical benefits of positive emotions
*Post thoughts to comments

“It is hard to fail, but it is worse never have tried to succeed.” – Theodore Roosevelt

9 AM (aka the "Sweat" winner of the "Blood, Sweat, & Cheers" Trio) and his lovely Julies! Thanks to everyone who came out for another wonderful Holiday Party!

AM – Level 1
Kristi 4:07
Dallas 2:54
Joe 3:08
Sara 3:38
Ashlee 4:33
AM – Level 2 Snatch C+J Time
Janet 55lb 65lb 9:09
Rulin’ 75lb 75lb 8:49
Sparker 50lb 80lb 8:48
Mike 125lb 155lb 8:33
Can2 155lb 205lb 9:46
Ken 100lb 135lb 10:06
Eileen 30lb 30lb 9:01
Jessie 50lb 50lb 8:51
Mitch 75lb 75lb 9:53
Marissa 95lb 120lb 8:30
Tow Matt 105lb 165lb 9:28
Kyle 135lb 195lb 6:34
Michele 75lb (MOD) 95lb 9:09
Ballet 115lb 145lb 8:19
Michael 155lb 175lb 6:44
Ray 135lb 175lb 6:09
Mikey 155lb 215lb 8:06
Josie 55lb 65lb 9:20
12P – Level 2
Cameron 95lb 145lb 10:14
49er 105lb 125lb 7:46
Mer 75lb 95lb 8:21
E-Rod 115lb 125lb 8:01
PM – Level 2
Tasha 60lb 90lb 9:34
Gil 105lb 145lb 9:36
Bryan 115lb 165lb 8:30
Robert 95lb 145lb 8:41
Jables 80lb 105lb 9:11
Dan 115lb 165lb 7:48
Tara 70lb 90lb 9:52
Smitty 45lb 55lb 9:52
Crash 70lb 80lb 8:36
Dayna 100lb 128lb 6:22
Erica 100lb 128lb 7:28
Walker 100lb 110lb 6:24
Melissa 35lb 45lb 6:49
Ryan 125lb 185lb 8:18
AG 185lb 225lb 7:51
Marky Marc 95lb 145lb 8:12
Cowboy 85lb 145lb 8:40
Sean 135lb 165lb 5:53
Kaz 115lb 155lb 8:49
Zac 105lb 165lb 8:14
Shug 70lb 100lb 8:03
MegO 70lb 100lb 8:30
PM – Level 1
Carlo 2:52
MNM 3:00
Andre 3:29
Eugenia 3:40
Hannah 3:40
Jimmy 3:48
Tristan 4:31
Lisa 3:57
Ruffino 4:29
Pinky 4:00
Darrell 4:12
Amanda 4:25
German 3:07
Jillian 3:39
Christian 2:23
in Workout of the Day 280 comments

WOD 12/8

All Levels
Elastic Endurance Circuit
10:00, on the minute
180 Jumps
Speed Skaters
*Alternate movements, :30 on :30 off

4 Rounds Partner WOD
20 Pull-ups
20 TNG Deadlifts (155lb, 115lb)
400m Run
*Partners split reps up as needed, but run together

Startin' 'em early!

AM – All
Sparker + LG + LT 21:02
Blake + Sanchez 13:24
EJ + Ryan 14:43
Dixie + King 23:35
MegO + Shug 20:34
Mikey + AG 14:09
Kavi + Jeff 17:45
Cat + Reid 20:11
MNM + Michael 16:36
Darlene + Mer 19:06
Debbie + Smitty 21:28
in Workout of the Day 372 comments

WOD 12/7

All Levels
A.
Every 1:30 for 14:00
10 BW Squats
8 Push ups
5 Pull ups
*Always start at the top of the round

B.
Partner Sprints, on-the-minute for 12:00
50M Resisted Sprints (35lb, 25lb)
*Partners Alternate each minute

5 holiday diet tips that don’t suck
*Post thoughts to comments

“To think is easy. To act is hard. But the hardest thing in the world is to act in accordance with your thinking.” – Johann von Goethe

*Good luck to Jeff and Judy McElroy at this weekend’s All Cities Open in Dallas!

in Workout of the Day 2,702 comments

WOD 12/6

Level Two
A. 2-Position Power Clean x1x15 @65% Rest :45
B. Front Squat x4 @80% every :90 for 5:00

then…
3 Rounds for Quality
10 Ring High Fly’s (T’s)
10 Partner Leg Toss
45 sec Finger tip Hang

Level One
Skill
Wall Balls

Strength
A1. Hip Hinge Y, T, L , W (Plates) x5/ea pos.x4 Rest :30
A2. 3-step Pull ups x5x4 Rest 1:00

Partner Workout
25 Wall Balls (tester)
50-Yard Farmers Walk
1 Gasser (50yrds x4)
15 Wall Balls
50-Yard Farmers’ Walk
1 Gasser
5 Wall Balls
50-Yard Farmers’ Walk
1 Gasser
*Record Total Time and if 1st wall-ball set is UB

4 Push-up variations you haven’t tried
*Post thoughts to comments

“One must develop an instinct for what one can just barely achieve through one’s greatest effort.” – Albert Einstein

AM – Level 1
Carlo 7:24
Jimmy 9:11
AM – Level 2
Duran S
Ivan S
Guthrie S
Rocky S
Alex S
Janice S
Valyn S
MegO S
Leah S
Big Spoon S
George S
Ken S
Jessie S
Ryan V S
Kyle S
The King S
Michele S
Gary S
Ray S
AM – Ladies’
Irl S
Jenny S
Mer S
Linzi S
12P – Level 1
Ken N 5:41
Jonathon 8:47
Kayleen 8:18
LT 8:12
Dixie 9:49
PM – Level 2
Jonathan S
EJ S
David S S
Danimal S
Sanchez S
Robert S
Avtar S
in Workout of the Day 295 comments

Training on the Edge

Physical training in the pursuit of self-improvement is an incredibly rewarding experience. Eventually, however, we all reach a point in our training lives when the PRs, successes, and rewards seem to transform into utter frustration and even a feeling of failure. If you have trained for long enough, you know exactly what I’m talking about. Most folks go through around 9 – 12 months of training where they can do absolutely no wrong. PRs come early and often and the sky seems to be the limit. Generally, this is followed by a period of plateaus, frustration, and slower progress. Congratulations, you are no longer a beginner!

Enter training on the edge. Training on the edge is a balancing act of pushing yourself to do more, go heavier, or go faster combined with the awareness in order to perform within or even beyond the edge of your current abilities. In the book The Talent Code, Daniel Coyle calls this “reaching” the act of stretching just slightly beyond your ability toward a target. Training on the edge requires you to position yourself between two states of mind: comfort and desperation.

Comfort in training is characterized by a lack of challenge: the weight will go up whether you try or not. The pace ensures the smallest of struggles and the exercises or activities are always the most familiar. In short, success is guaranteed and effortless.

Desperation in training is characterized by a complete lack of awareness. Technique and fundamentals are thrown out the door in pursuit of heavier weights, faster times, and complex skills. Motivation is seeded in a desire to outperform an opponent rather than outperform one’s self.  Failures outnumber and outmatch successes by a wide margin.

However, when you train on the edge you challenge yourself for something that is just barely out of reach. You build the fundamentals first and chip away at those big, audacious goals. Frustration, difficulty, and challenge are matched with alertness, awareness, and constructive feedback (internally and externally) so the next attempt inches you a little closer to the goal.

This is the three-pronged fork in the road for many athletes: Sit back, stay comfortable, and avoid additional challenges? Desperately thrust at others’ successes and ultimately get “lucky” or fail?  Embrace a process and commit to a long-term challenge and continued growth?  It’s easy to stay comfortable or to pretend that you should be able to magically do something instead of working for it. It’s hard to commit to a long-term or, even better, a lifelong pursuit of being a little tiny bit better everyday.

In Coyle’s book he closes a chapter with this quote from Albert Einstein: “One must develop an instinct for what one can just barely achieve through one’s greatest effort.” I couldn’t agree more.

– Coach Wes

in Coaches' Articles / Workout of the Day 263 comments