Workout of the Day

Level Two
4 Rounds
:30 Burpees
:30 MB TIc Tacs
:30 Double Unders
:30 Squats
:30 Box Jumps
:60 100M Sprint (AMRAP)
Rest 3:00
*Record # of completed 100m Sprints

3 Rounds of MB Lunge Complex
5 Lateral Lunges R/L
5 Lunges
5 Reverse Lunges
5 Cross-over Lunges R/L

Level One
Skill
Hip Snatch

Strength
A. Hip Power Snatch x3x6 (add weight each set) Rest 2:00
B. Deadlift x2-3×7 @ 3111

2 Rounds of Ab Circuit
:90 Front Plank Hold
10 Tic Tacs/ Side
20 Bird Dogs

The work you love is waiting for you
*Post thoughts to comments

“Whatever you are, be a good one.” – Abraham Lincoln

Level Two
Partner WOD
4 Rounds 
500M Row (Partner A)
while Partner B does AMRAP
5 Pull ups
10 Swings
20 Double Unders
*Partners Switch, 1 Round = Both athletes complete all movements
*Record overall time & combined rounds completed

Level One
Skill
Jump Progressions

Strength
A1. Back Squats x5x4 (Work up in Weight) Rest :10
A2. Supermans x5x4 Rest 2:00

1:00 AMRAP (6 Rounds)
6 Step-ups (20”,16”)
6 Touch-Jump-Touch Intervals
Rest 1:00
*Record Total Reps
*Jump Rope Practice (Singles) during rest time

Principles of power
*Post thoughts to comments

“Dwell in possibility…” – Emily Dickinson

Congratulations to Shane, Laila, Linzi, and Aaron on their 2nd-Place Finish in this past weekend's CrossFit Scavenger Hunt!

Level Two
A. In 15:00 mins, find 1RM Power Snatch +1 OHS
B. Max UB Wall Ball
C1. Grip Plate Exchanges (35lb, 25lb) x16/Touchesx3 Rest :30
C1. BB Hip Bridges x10x3 Rest :30
*Record A and B

Level One (TEST DAY)
Skill
Press

Strength
A1. Press x8x3 (Work up in Weight) Rest :30
A2. Ring Rows x8x3 Rest :30
A3. Kneeling Founder x :10/:10 x 3 Rest :60

Workout
1 Mile Time Trial
*Time Recorded

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

“In essence, if we want to direct our lives, we must take control of our consistent actions. It’s not what we do once in a while that shapes our lives, but what we do consistently.” – Tony Robbins

All Levels
Partner “Filthy 100”
100 Box Jumps (24”, 20”)
100 Pull ups
100 KB Swings
100 Walking Lunges
100 Toes to Bar
100 DB Push Press (45 lb, 25 lb)
100 DB Front Squats
100 Double-Unders

Today, I’m going to take a few minutes to recognize Coach Shane. Shane is the type person whose accomplishments are easy to miss. This is not due to the magnitude of his success, but rather his humble nature.   Shane joined the staff almost a year ago, and thus began one of the greatest years of training I have ever witnessed at CrossFit Austin. Shane’s dedication is a shining example of what can be accomplished through consistency and dedication. Below are some of his CrossFit accomplishments in 2012….

• Snatch from 155 lb to 205 lb
• Clean from 265 lb to 300 lb
• Jerk from 255 lb to 305 lb
• C&J from 265 lb to 285 lb (something tells me this is going up soon)
• Back Squat 435 lb to 455 lb
• Press from 175 lb to 185 lb
• Deadlift 500 lb to 520 lb
• Max Handstand Push ups 13 reps to 21 reps
• Diane 14:00 to  5:45
• Grace 2:26 to 1:45

That, my friends, is an impressive body of work. Shane’s accomplishments are less a reflection of any specific program he follows but rather his ability to consistently stick to a plan, train smart, and work hard.  These are (in my opinion) his keys to success:

– A great attitude everyday, never too high, never too low; always positive (don’t underestimate this)

– He did not waiver or look for excuses when he hit plateaus (and there were plateaus), he simply put his head down, went back to work, and searched for ways to improve himself.

– He invested himself in the effort and embraced the process, not the outcomes.  Not surprisingly, the outcomes took care of themselves.

– He took care of the little things; foam rolling, stretching, corrective exercises, proper nutrition, etc. were done voluntarily in addition to the work, and never used as an excuse.

– And, most important of all, he worked his butt off every single day in some form or fashion.

So if you see Coach Shane this weekend, tell him you’re proud of him, because I damn sure am! CrossFit Austin is lucky to have Shane as a coach, athlete, and most importantly as a friend.

All Levels
Every 2:00, for 20:00
10 BW Squats
8 Push ups
5 Pull ups

3 Rounds
300m Partner Resisted Runs w/ Tire (45lb, 25lb)
Rest 3:00 
*Each Partner Sprints w/ tire for 150m then switches at the corner

Context matters
*Post thoughts to comments

“I’d rather be a failure at something I love than a success at something I hate.” – George Burns

Level Two
A. Clean x1x20 @65% Rest :30
B. Front Squat x4 every 2:00 @80% for 8:00

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

Level One (TEST DAY)
Skill
Hang Clean (Squat or Power Variant)
Deadlifts

Workout
A1. Deadlifts x2x10 (Build weight up each round as needed)
A2. DB Weighted Step-up x8/hand x3
*Step-ups after every 3rd round of Deadlifts
*Record 2 RM DL, 3 RM weighted step

Why you should drink cold water during exercise
*Post thoughts to comments

‎”All you need is one person to look at you, just to believe in you …” – Will Johnson

Kiehler after a hike on his cruise around the Caribbean!

Level Two
6 Rounds
400m Run
15 KB Swings
40 Double Unders
Rest 2:00

3 Rounds of MB Lunge Complex
5 Lateral Lunges R/L
5 Lunges
5 Reverse Lunges
5 Cross-over Lunges R/L

Level One
Skill
Rowing

Partner Workout
250- 500 – 750 – 1000 M Row
*Record total time & overall row meters
*Partners must complete 10 Jumping Pull-Ups while Partner Rows

Lose weight, sleep better
*Post thoughts to comments

“Knowledge has to be improved, challenged, and increased constantly, or it vanishes.” – Peter Drucker