Workout of the Day

WOD 2/20

Mobility of the Day

Level Two
Skill
Push Press 5 @ 75% – 5 @ 80% – AMRAP @ 85%
Rest 3:00 b/t sets
*Weight and reps recorded

WOD
3 Rounds
400 M Run
7:00 Active Rest (Practice Jump Rope Skills)
*Record best Run time

Cash out:
Accumulate :90 seconds in an L-Sit Hold in as few as set as possible

Level One (Day 4)
Skill
Rowing

Team WOD3 Rounds
250 M Row
10 Walking Russian Lunges (total)
10 Partner Chin-ups
*Total time recorded
*2 person teams Partner B can’t move on until partner A has finished exercise

“The shortest answer is doing.” – Lord Herbert

The Essential Anabolics
*Post thoughts to comments

Announcements:

  • Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA. Workouts start next week!
  •  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!
  • Congratulations to all of our competitors who ran in this weekend’s Austin Marathon & Half Marathon! Way to go!

Congratulations and best wishes to the newly-wed Mr. and Mrs. Danny Gomez! 

Level 1 – AM
Jordan/Vanessa 10:05
Doug/Faraon 9:16
Eileen/Sandy 11:25
Raj/Wade/Adam 8:57
Level 2 – AM
Janice 6x75lb 1:36
Beast 5x95lb 1:13
MegO 2x75lb 2:10
Chris 6x125lb 1:04
Mikey 4x165lb 1:10
Michael 12x135lb 1:04
Ballet 8x135lb 1:07
Can2 4x200lb 1:18
Becky 5x77lb 1:52
Valyn 5x77lb 1:37
Rob 5x165lb 1:14
TowMatt 4x155lb 1:22
Charlie 3x145lb 1:15
Kirk 5x165lb 1:05
Schittone 5x125lb 1:10
Eric 3x160lb 1:06
Ray 5x135lb 1:08
Walker 5x95lb 1:20
Level 2 – 12P
Amy 5x55lb 1:50
Mer 3x75lb 1:53
Ryan 4x145lb 1:22
JJ 5x135lb 1:40
Lane 5x145lb 1:12
Dayna Team
Lance 5x135lb 1:06
Jess 4x115lb 1:24
G 5x75lb 1:31
Wood 7×137 1:12
Christina 5x60lb 1:43
Chaz 6x147lb 1:09
Level 2 – PM
Kristin 5x100lb 1:25
Chrissy 10x70lb 1:33
Crash 3x70lb 1:34
Randy 4x155lb 1:18
Greg 5x155lb 1:02
Anthony 5x115lb 1:10
Jables 8x80lb 1:23
Sherman 5x165lb 1:23
KT 6x70lb 1:39
Winner 5x75lb 1:35
Nic 7x165lb :58
ABC 3x105lb 1:19
David MOD 1:07
Kaz 3x110lb 1:09
Blake 7x205lb 1:19
Jeff 3x165lb 1:12
Veronica 3x75lb 1:41
Elena 1x70lb 1:52
Tasha 2x55lb 1:13
LG 7x75lb 1:38
Shug 1x80lb 1:39
Cat 5x105lb 1:43
Gary 5x105lb 1:11
Sanchez 7x155lb 1:10
Aaron H 1x145lb 1:00
Shemo 4x155lb
Monk 6x135lb 1:32
Helen 5×155 1:14
AG 3x200lb 1:05
Marco 7x150lb 1:26
Andy 1x135lb 1:17
Level 1 – PM
Denise/George 13:35
Peter/Paul/Adrian 14:50
Pam/Gadi 14:12
Raquel/Liz G 15:35
Cooey/Linda 16:02
Hector/Odindu 12:42
Stefan/Angela 14:03
Andrew/Alan 12:55
Mel/Matthew 13:51
Ronnie/Desiree 13:53
in Workout of the Day 283 comments

WOD 2/18

All Levels
Team Murph
1600m Run
100 Pull ups
200 Push ups
300 Squats
1600m Run

Announcements:

  • Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA. Workouts start next week!
  •  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!
  • Best of luck to all of our competitors in this weekend’s Austin Marathon & Half Marathon! 

All Levels
9am/Anthony 47:38
Dan/Cat 34:38
Ronnie/Vanessa 22:50
Snooki/Janice 35:23
AG/Can2 37:33
Mikey/Marcus 44:23
Faraon/Doug 35:24
Rob/Ivan 28:17
Danny/Lane 28:18
Erin/Carmen 42:22
Chaz/Can2 33:58
Nic/Tasha 29:25
Mischka/Ty 32:23
KT/Nicole 35:23
Chapel/Beth/Pam 37:45
The Fro’s 46:40


in Workout of the Day 271 comments

WOD 2/17

All Levels
Skill
Power Snatch + OVHD Squat x2+3×5

WOD 
800m
10 DB Thrusters (55 lb, 35 lb)
400m
5 Hand stand push ups
200m
10 DB Thrusters (55 lb, 35 lb)
100m
5 Hand Stand Push ups

Announcements:

  • Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA. Workouts start next week!
  •  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!
  • Best of luck to all of our competitors in this weekend’s Austin Marathon & Half Marathon! 

All Leves – AM
Mike 10:51
Beast 10:33
Mikey 9:45
MegO 14:23
Prof 11:34
Kristin 10:36
Lane 9:13
Ballet 8:39
Rob 9:22
Faraon 11:11
Sherman 11:28
Raj 11:07
Schittone 10:37
Jason 9:43
Wade 9:44
Caitlyn 11:13
MGJ 12:04 (Row)
Valyn 11:18
Tow Matt 10:45
Kiehler 8:54
Hector 9:17
Lee 9:35
Snooki 9:11
Blake 9:22
Ray 9:22
Emily MOD
Alan 10:38 (Row)
Mer 10:06 (Row)
All Levels – 12P
Laila 8:52
Gabriel 9:53
Ed 11:24
Monk 12:04
Melissa 10:08
Trixsi 8:54
Jenn 11:09
Rocky 11:50
Desiree 11:43
Anna 11:18
in Workout of the Day 336 comments

WOD 2/16

Level Two
Strength Day / Make Up Day
A. Cleans x2x6 75-85% or 8 RPE Rest 2:00
B. CDL x4x4 62-66% of DL Rest 2:00
C1.Front Box Squat x5x3 Rest :90
C2. DB Jerk Unders x5x3 Rest :90

Level One (Day 3)
Skill
Back Squat

WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

Use what talents you possess; the woods would be very silent if no birds sang except those that sang best.” – Henry van Dyke

8 Reasons Why You Act Against Your Own Better Judgment
*Post thoughts to comments

Announcements:

  • Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA. Workouts start next week!
  •  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!

Level 1 – AM
Austin S
Doug S
Mischka S
Sandy S
Professor S
Faraon S
Edward S
Dusty S
Level 2 – AM
Ivan S
MegO S
Bubbles S
Albert S
Beast S
Brandon S
JV S
Celi S
Elizabeth W S
Janice S
Lane S
9AM S
Cindy S
Sarah S
Haley S
Can2 S
TowMatt S
Schittone S
Gabriel S
Valyn S
Kirk S
Danimal S
Chris S
Chaz S
Liz S
Christina S
MGJ S
Michael S
Ray S
Ladies’ – AM
LV S
Caitlyn S
Trixsi S
Jenny S
LaRosa S
Emily S
Traci S
Snooki S
Meg S
Chapel S
Josie S
Level 1 – 12P
Brittani S
Stefan S
Megan S
Taylor S
Melissa S
Level 2 – PM
Boone S
Reis S
Mad Dog S
Kiehler S
Bryan S
Sanchez (Wed) 11:19 Rx
Marissa (Wed) 12:26 Rx
Chrissy S
Irl S
Jordan S
Shug S
Monk S
Gary S
Leah S
Colleen S
David S
ABC S
Shanahan S
Veronica S
Crash S
JJ S
Helen S
Greg S
Andy S
Charlie S
Wood S
Elena S
Level 1 – PM
Robby S
Colleen S
Zach S
Raquel S
Liz G S
Vanessa S
Angela S
Cooey S
Flury S
Mel S
Inline S
Matthew S
Hector S
in Workout of the Day 251 comments

WOD 2/15

Level Two
WOD
40-20-10
Abmat Sit ups
DB Overhead Step-ups (20 lb, 10 lb)
400m
* Record time and DB weight

Cash-out
2 Rounds
:60 Front Plank Hold
:60 Super Man Hold
:60 PVC Waiters Bend
:60 Rest

Level One (Day 2)
Skill
Strict Chin-Ups

WOD
6 Rounds
100 M Run
5 Step-ups/Side
10 Tic Tacs/Side
*Time Recorded

Announcements:

  • Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA!
  • We will have a New Member Orientation Seminar TODAY (Wednesday, 2/15). Learn more and sign up here!
  •  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!

Level 1 – AM
Sandy 6:57 (6lb)
Eileen 11:31 (6lb)
Raj 11:00 (10lb)
Matthew 9:42 (14lb)
Wade 8:34 (14lb)
Adam 8:31 (10lb)
Level 2 – AM
Charlie S
Mikey 11:01 Rx
Steven 11:03 Rx
Mike 13:38 Rx
Jackie 14:24 MOD
Celi 19:27 MOD
JV 15:14 Rx
Elizabeth 13:43 Rx
Bryan 12:23 Rx
Gwar 13:31 Rx
JJ 17:04 (10lb)
Schittone 13:29 (15lb)
Ballet 10:22 Rx
Erica 12:41 Rx
Kavi 13:54 Rx
Christina 15:44 Rx
Lee 14:46 Rx
Chris 12:11 Rx
Colleen 12:25 Rx
Walker 14:04 Rx
Level 2 – PM
Sherman 13:28 Rx
G 14:44 Rx
Ruffino 15:35 (5lb)
Cat 14:59 Rx
ABC 17:17 (15lb)
Cory 16:03 (MOD)
Heather 14:56 Rx
Gary 15:29 (15lb)
Leah 11:14 (MOD)
Shug 16:28 (10lb)
Jackson 10:14 Rx
Tasha 12:29 Rx
Nic 10:28 Rx
Geck 14:30 Rx
Veronica 15:27 Rx
KT 14:54 Rx
Jenna 11:47 Rx
LaRos 15:13 Rx
Lane 11:06 Rx
Wood 12:55 Rx
Marco 13:47 Rx
Clapper 13:52 Rx
Greg 10:53 Rx
Helen 12:18 Rx
Level 1 – PM
Cooey 10:45
Ronnie 9:22
Harm 5:20
Desiree 8:01
David 6:33
Odindu 6:56
Meg 6:14
Laila 6:13
Inline 9:12
Matt 9:06
Hector 4:10
Mike 7:42
Jason 6:32
Pam 8:46
Raquel 6:03
Denise 7:37
Brittani 6:07
Alan 7:16
Adrian 8:00
David 6:36
Beth 5:35 (3RD)

in Workout of the Day 3 comments

Testimonial Tuesday: Jennifer “Machine Gun Jenny” Felps

People love a before and after weight loss story. Magazine covers screaming about, “Half Her Size!” or “Big Bride Loses It All For Big Day” inevitably accompanied by a picture of the smiling subject standing in one leg of the tent-like elastic waist Mom jeans she used to call home. This is not one of those stories.

My story is the story of a globo-gym regular that was told they were not CrossFit material. I was overweight, but more than that, I couldn’t move anymore after babying a knee injury for years per doctor’s advice. Because I stopped moving, I couldn’t really breathe well. Luckily, this is also the story of a girl too stubborn to care what people say. I wanted something challenging. I wanted something hard. I knew it wouldn’t be easy, and I knew I needed help. So I gathered all the courage I could muster and called CFA. Boone did not miss a beat when I told him I was fat and injured. He said come in. I have never looked back.

The two weeks of On Ramp classes were the hardest two weeks of my life. Rob and Walker encouraged me constantly and answered all of my many questions, while calling me on my questionable form. It was early, it was cold, and it took every ounce of strength I could muster to get through those 3 hours a week. I couldn’t bend my knees to parallel. I couldn’t do a push-up. I was like a deer in headlights during Oly lifting lessons. But as soon as my two weeks were up, I signed up for unlimited classes. On Ramp ended on Thursday and I was back on Monday. I didn’t give myself a single reason to lose momentum. My 3 days a week became 4, and then 5 as I got back in shape.

And I just kept coming back. I was always the slowest time on the board. I had to mod nearly every WOD. But I never finished alone. Someone would come over and encourage me every single time I struggled. It was amazing. And I got better. I got stronger. Lots stronger. The key was deciding to believe the coaches. When Tristy told me I was stronger than I realized, I believed her. When Wes said I could do more weight, I put it on the bar. I take the cues and advice and really try to get better with every WOD. CrossFit Austin is the leap of faith I finally took.

And now, 10 months later, I’m a CrossFitter. While I will never be a super-fast runner or a super-high jumper, I can lift. I remember looking up at the Quarter Ton Board many times and thinking, “How is that even possible? How can I ever get from here to there?” And now my name is on it. I no longer look at the WOD on the board and think that I can’t do it. Now it’s a challenge. I know I will do it. Every time. Even if I’m last, and even if I mod, I will finish the WOD. And if anyone is still working at it when I do, I cheer them on and pay it forward. No matter how strong we are as individuals, we are stronger together. I feel that every time I walk in the doors.

So my “after” picture doesn’t have inspirational fat pants. My picture would be my husband who has a more relaxed wife, my son who has a happier mom. It would include my whole CFA family and all of the coaches. My muscles are bigger for sure, but so is my confidence, my pride, and my heart. I’m excited about my future, not afraid of my limitations. There is no greater inspiration than that.

in Testimonials / Workout of the Day 316 comments

WOD 2/14

Level Two
Skill
A1. Muscle-up Wave 5-3-1-5-3-1 Rest :60
A2. TnG Power Cleans Wave 5-3-1-5-3-1 @ 75-80% Rest :60
*Post notes to comments

WOD
4 Rounds
200m
10 DB Walking Lunges/leg
5 Burpee Pull-ups
5 Ring Toes to Bar
* Record Time and DB Weight

Level One (Day 2)
Skill
Strict Chin-Ups

WOD
6 Rounds
100 M Run
5 Step-ups/Side
10 Tic Tacs/Side
*Time Recorded

Success is more permanent when you achieve it without destroying your principles.” – Walter Cronkite

MILEstones
*Post thoughts to comments

Announcements:

  • Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA!
  • We will have a New Member Orientation Seminar this Wednesday (2/15). Learn more and sign up here!
  •  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!

Level 1 – AM
Faraon 7:23
Suzi 7:47
Lexi 5:41
Professor 8:15
Ed 7:39
Paul 9:02
Jamiee 9:23
Mischka 8:50
George 8:10
Zach 5:32
Austin 5:32
Level 2 – AM
Turk 11:15 45lb Rx
Shanahan 14:20 20lb Rx
Janice 12:32 20lb
MegO 13:33 20lb
9AM 15:56 40lb
Mikey 15:26 55lb
Elizabeth 13:18 20lb
Beast 14:58 25lb Rx
Brandon 16:01 35lb
Michael 11:45 35lb Rx
Kirk 12:27 35lb Rx
Bryan 12:45 35lb
Valyn 13:12 10lb
Becky 13:12 10lb
Erica 13:28 10lb Rx
Schittone 14:12 25lb Rx
Can2 14:21 45lb Rx
TowMatt 14:51 30lb
Sarah 16:15 UW
Michele 17:05 UW
MGJ 17:28 UW
Ballet 13:08 35lb Rx
Chris 12:36 35lb Rx
Ray 12:42 30lb Rx
Blake 13:31 45lb Rx
Jess 15:15 20lb
Emily 17:05 15lb
Ladies’ – AM
Chapel 20:46 10lb
Meg 15:33 15lb
Josie 20:50 8lb
Level 1 – 12P
Taylor 9:35
Stefan 8:47
Melissa 9:14
Bianca MOD
Angela 7:19
Anna 9:28
Jenn 8:46
Level 2 – PM
Winner 15:26 20lb
Crash 18:57 15lb
Eric 14:53 35lb Rx
Dan 13:57 35lb
Randy 15:31 25lb
Chaz 11:56 35lb Rx
Marissa 12:24 25lb
Heather 14:05 15lb
Sherman 15:05 30lb Rx
Shemo 15:05 35lb Rx
AG 13:47 35lb Rx
ABC 18:44 25lb
Ruffino 17:22 15lb
Pinkie 14:43 20lb
Stephen 15:24 35lb Rx
LG 15:38 15lb
Sleeves 10:44 45lb Rx
Uzi 11:16 25lb Rx
Greg 10:01 35lb Rx
Ryan 12:53 20lb Rx
Sanchez 11:15 30lb Rx
Nicole 12:36 15lb
Dillard 12:54 40lb Rx
in Workout of the Day 1 comments

COA Challenge Fiesta 3/10

In honor of the final day of the Circle of Awesomeness Challenge (March 10th), we are excited to announce 3 Bonus Challenges that will happen as the challenge comes to a close. More details will be announced as the day draws nearer, but get excited for…

  • Bonus Challenge #1: Paleo Pizza Cook-Off
    For the culinary creators in the group,  we will have a Paleo Pizza Cooking Contest. Participants must follow two rules: 1) No grains and 2) No sugar or sweeteners. The winner of this challenge will be awarded a copy of Mel Joulwan’s Well Fed Cook Book for even more cooking adventures. Please let us know if you are planning to participate in the cook-off!
  • Bonus Challenge #2: Best-Dressed Challenger
    Do you like to work out in style? Do you have a flare for fashion? Come dressed in your best CrossFit attire and work that work out! Winner of the Best Dressed Award will receive $50 worth of our ever-so-popular CrossFit Austin Merchandise – and look good doing it!
  • Bonus Challenge #3: Dodge Ball
    Dodge, Duck, Dip, Dive and… Dodge your way to victory in the CFA Dodge Ball Game! Along with bragging rights, the winner will receive a copy of Dodgeball: A True Underdog Story (movie).
Want to know the full schedule of Retest dates? Click here and scroll to the bottom.
in Announcements / Events / Workout of the Day 267 comments

WOD 2/13

Level Two
Skill
Push Press
5-5-5-5
Rest 3:00 b/t sets
*appx 73-80%, RPE 8-9, keep all working sets within 5-10 pounds
*Weight recorded

WOD
5 Rounds
5 Sumo DL High Pull (95 lb, 75 lb)
5 HSPU
5 DB Snatch/Arm (35 lb, 20 lb)
*Post results to comments

Cash out:
Accumulate :60 seconds in an L-Sit Hold in as few as set as possible

Level One (Day 1)
Skill
Squats
Push-Ups
Body positioning holds

WOD
3 Rounds
:45 50 yard Shuttle runs
:15 Rest
:45 5 Push-ups/5 Squats
:15 Rest
*Record number of runs

The way a team plays as a whole determines its success.  You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime. – Babe Ruth

Change
*Post thoughts to comments

Announcements:

  • Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA!
  • We will have a New Member Orientation Seminar this Wednesday (2/15). Learn more and sign up here!
  •  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!

Level 1 – AM
Dusty 11
Jordan 16
Adam 15
Sandy 4
Mischka 9
Edward 12
Professor 14
Place 13
Eileen 4
Level 2 – AM
Kristin 90lb
Ivan 165lb
Rocky 115lb
Christina 55lb
Elizabeth 60lb
Janice 60lb
Beast 85lb
Brandon 115lb
MegO 70lb
Mikey 135lb
Can2 175lb
Jackie 65lb
Becky 67lb
TowMatt 115lb
Ballet 125lb
Cindy 65lb
Sarah 45lb
MGJ 75lb
JJ 125lb
Kirk 145lb
Eric 130lb
Michael 135lb
Valyn 65lb
Colleen 80lb
Ray 125lb
Level 2 – 12P
Mer 65lb
Lana 45lb
Ryan 135lb
Jess 75lb
Wood 140lb
Melody 55lb
Dillard 135lb
Chapel 55lb
Level 2 – PM
G 65lb
Sherman 165lb
Turk 165lb
Pinkie 65lb
Cat 120lb
Blake 200lb
Randy 115lb
Chaz 145lb
Walker 90lb
Leah 63lb
Winner 75lb
Lane 145lb
Jackson 175lb
Elena 45lb
Aaron 135lb
Gary 90lb
Shug 75lb
Fro 170lb
AG 175lb
Vero 55lb
Helen 45lb
KT 55lb
Jenna 55lb
Nicole 70lb
Jordan 95lb
Josie 60lb
Sanchez 145lb
David 145lb
LaRos 60lb
Anthony 105lb
Andy 115lb
Geno 190lb
Zoom 55lb
Level 1 – PM
Paul 12
Peter 19
Desiree 12
Zach 17
Mel 15
Hector 19
Odindu 16
Dale 10
Ronnie 9
Nikolle 14
Bianca 12
Matt 11
Angela 15
Wade 21
George 18
Denise 14
Elizabeth 7
Adrian 12
Cooey 11
Mrs. Fro 9
Alan 13
Pam 10
in Workout of the Day 229 comments

WOD 2/11

Mobility of the Day

All Levels
Partner WOD
20 Minutes (:30 on/:30 off)
MB Wall Ball
MB Sit up throws to Partner
MB Supermans
Push ups
* Record Reps and MB weight

Announcements:

  • Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA!
  • We will have a New Member Orientation Seminar next Wednesday (2/15). Learn more and sign up here!
All Levels – AM
Brangela 547, 10lb
Superman 382, 10lb
Newbies 320, 6lb
A-Team 360, 6lb
Wall Ballers 431, 10lb
Ouch 715, 10lb
BTY 656, 10lb/6lb
Honey Badgers 476, 6lb
CG 516, 10lb
Figsam 606, 14lb
KB 573, 6lb
MJ 522, 6lb
Balls 2 the Wall 604, 14lb

 


 

in Workout of the Day 284 comments