All Levels Deadlift Practice
Deadlift: On the minute for 10 Minutes @ 60% or 5-6 RPE
WOD 400 M Run
100 Kip Pull-ups
100 Lunges (Total)
100 DB Power Snatches (Total)
400 M Run
*3-4 person teams: Split Reps between team members
*Total time recorded
Announcements:
– We will have a FREE all-levels class TODAY at 11:00am. Tell your friends/family/co-workers/strangers and sign up here!
All Levels 2 Rounds
:30 MB Stationary Russian Lunge
200m MB Run
:30 Ring Rows
200m MB Run
:30 MB Flutter Kicks
200m MB Run
:30 Burpees
200m MB Run
:30 MB Sit up
200m MB Run
M: 20 lb W:14 lb
*Reps and Total Time Recorded
Announcements: – Thanks to everyone who came out to last night’s CFA Holiday Party! A big thank you to the Shanahans for hosting such a great event!
– – If you left anything at the Shanahan’s, leave a note in the comments section and we’ll get it back to you! – – – We will have a FREE all-levels class this Saturday (tomorr0w) at 11:00am. Tell your friends/family/co-workers/strangers and sign up here!
Announcements: – – Our Holiday Party is TONIGHT at 7:00pm! Check out the eVite for more information here. Hope to see you there! – – – We will have a FREE all-levels class this Saturday at 11:00am. Tell your friends/family/co-workers/strangers and sign up here!
Level Two Skill
A1. Front Rack Lunge x4-6×3 rest :45
A2. Power Clean x5x3 Rest :45
*Same weight for both movements, based off of Front Rack lunges
WOD 5 Rounds 500 M Row
Appx. 2:00 Active Rest
*During Rest complete the following
10 Russsian KB Swings
10 Goblet Squats
100 Single Jumps on jump rope (50 side to side, 50 Front to back)
*Average row time Recorded
Level One (Day 11) Skill
Knee to Elbows/Toes to Bar
Handstand Holds
Box Jumps
Keep on going and the chances are you will stumble on something, perhaps when you are least expecting it. I have never heard of anyone stumbling on something sitting down. – Charles F. Kettering
Announcements: – Congratulations to our CFA members and friends who competed at the All Cities Open this past weekend! Jon 52nd, Stacey 8th, Leigh 9th, and our good friend Alex Janns 20th! Way to represent! – – Our Holiday Party is this Thursday night at 7:00pm! Check out the eVite for more information here. – – – We will have a FREE all-levels class this Saturday at 11:00am. Tell your friends/family/co-workers/strangers and sign up here!
Level Two A. Squat x1x5 @ 95%+ Rest appx 4:00-5:00 between sets
*Warm up quickly, do not count sets until you’ve reached correct RPE
B. Rack/Box DL Cluster 1-2×3 100%+ DL Rest :30 b/t reps 85-90% 3:00 minutes b/t sets
*work to a challenging weight w/ all sets at the same weight.
C. Auxiliary Circuit: 6-8 reps of each exercise, 3-5 rounds:
– Hip Thrusts (add moderate weight if comfy)
– Strict Toes to Bar
– Supermans
*No rest between sets but quality reps, this is not for time
Level One (Day 11) Skill
Knee to Elbows/Toes to Bar
Handstand Holds
Box Jumps
Announcements: – Congratulations to our CFA members and friends who competed at the All Cities Open this past weekend! Jon 52nd, Stacey 8th, Leigh 9th, and our good friend Alex Janns 20th! Way to represent! – – Our Holiday Party is this Thursday night at 7:00pm! Check out the eVite for more information here. – – – We will have a FREE all-levels class this Saturday at 11:00am. Tell your friends/family/co-workers/strangers and sign up here!
Announcements: – Congratulations to our CFA members and friends who competed at the All Cities Open this weekend! Jon 52nd, Stacey 8th, Leigh 9th, and our good friend Alex Janns 20th! Way to represent!
– – Our Holiday Party is this Thursday night and our Free Workout is this Saturday at 11:00am. Be sure to check out our events section for more information.
All-Levels Skill Deadlift Practice
On-the-Minute for 10 Minutes
*Beginner to Intermediate: 80-85% of 1 RM
*Intermediate to advance: Red Band DL or DL off metal plate increase 5-10% from last week
WOD 4 Rounds of :30 on/:30 off Overhead Squat (M: 95 lbs, W: 65 lbs) Rest 1:00
4 Rounds of :30 on/:30 off
Step-ups (M: 95 lbs, W: 65 lbs) Rest 1:00
4 Rounds of :30 on/:30 off
Toes to Bar
*Partner WOD, 1 person works while the other rests, Total Reps = Score
Announcements: – Good luck to Stacey, Leigh, Jon, Shane, and Mikey at the All Cities Open in Dallas TODAY! We’re cheering for y’all all the way from Austin! – – Coach Chad is back! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign-up process has changed: his classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us. – – – December is a month full of fun activities and we hope you’ll join us! Be sure to check out our events section for information and updates!
All-Levels WOD “Dirty Dancing” 400m
20 Push ups
20 DB Power Snatch (Total)
2x Cowboy “Texas Two Step”
200m
10 Push ups
10 DB Power Snatch (Total)
2x Cowboy “Texas Two Step”
100m
5 Push ups
5 DB Power Snatch (Total)
2x Cowboy “Texas Two Step”
*Time Recorded
Use what talents you possess; the woods would be very silent if no birds sang except those that sang best. – Henry van Dyke
Announcements: – Coach Chad is back! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign-up process has changed: his classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us. – – December is a month full of fun activities and we hope you’ll join us! Be sure to check out our events section for information and updates!
Announcements: – Coach Chad is back! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign up process has changed: his classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us. – – December is a month full of fun activities and we hope you’ll join us! Be sure to check out our events section for information and updates!
Words to live by? “The U.S. Constitution doesn’t guarantee happiness, only the pursuit of it. You have to catch up with it yourself.” – Benjamin Franklin
What is your fitness background?
Almost none. A little running here and there. I’d do just enough to pass the fitness test at work.
How long have you been CrossFitting?
I’ve been with CFA since February.
What’s your favorite part of CrossFit Austin?
The best part of CFA is the community and what it has meant to Jonathan. Nothing beats listening to him talk about WODs, getting stronger and his next fitness goals (rowing team, marathon).
What are your training goals?
Finishing the next WOD. Fran Rx before my 1 year anniversary.
Favorite sport or activity?
I’m a big fan of Yankees baseball and the UFC.
Recent adventure you’re planning?
Jonathan and I would like to snowboard this winter. I’ve never been so it would be an adventure.
Tell us something we don’t know about you?
I was an interrogator in the Army.
Longhorns or Aggies?
New York Yankees.
You and Jonathan are our only father son duo, what’s the smack talk at the dinner table like?
We’re like everyone else at CFA. We support and root for each other so there’s no smack talk right now but I’m sure Jonathan will get a little louder with a few more months of CrossFit under his belt. Then he’ll have to find another ride to the box.
Leave the fine folks of CrossFit Austin with some parting words?
Thanks. It’s a privilege to be around all the awesomeness and people that are CFA.
