Workout of the Day

Level Two

Skill
Press 5-5-3-3-3
Rest 2:00-3:00 b/t sets
*Note and post final weight to comments

WOD
In teams of 2
4 Rounds
7 Goblet Squats (50lbs, 35lbs)
7 Ring Rows
300 M Run
*Team Time Posted

Level One (Day 1)

Skill
Squats
Hollow Position
Push-ups

WOD
5-7 Minute AMRAP
100 M Run
5 Push-ups
100 M Run
5 Squats
*Record Total Rounds

Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success.  -Dale Carnegie

Da Price is Right

Announcements:
– TODAY our morning Level One Class will be canceled due to coaches flying back from the CrossFit Games in CA.  The morning classes on Monday will be All Levels Classes, so feel free to sign up for any of the morning classes. 
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

Our very own, Darlene Price, seconds before finishing first place in the last workout of the 2011 CrossFit Games!!  This workout moved her from 4th place all the way into the 2nd place spot!  She is officially the 2nd Fittest Woman in the World in the 55-60 division!!!  Go Darlene!

In Honor of our very own CrossFit Games 2011 Competitor, Darlene Price, we will be doing the same workout she did yesterday in our in Cali today!  Her official time: 6:36

“Solidarity”
21 Overhead Squats
21 Hand-release Push-ups
150 yard Shuttle Run
15 Overhead Squats
15 Hand-release Push-ups
100 yard Shuttle Run
9 Overhead Squats
9 Hand-release Push-ups
50 yard Shuttle Run
*2-3 person teams
*One person works at each station and cannot pass the person in front of them
*There can be multiple bars per team
*All team members will complete all reps

Announcements:
– Monday, August 1st, our morning Level One Class will be canceled due to coaches flying back from the CrossFit Games in CA.  The morning classes on Monday will be All Levels Classes, so feel free to sign up for any of the morning classes. 
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

Skill
Clean Review

then…

20 Minute AMRAP
400 M Run
4 Cleans
6 CTB Pull-ups
8 Touch and Go Deadlifts (Clean Weight)
10 Medball Anchored Sit-ups (20lbs, 10lbs)
*Total Rounds Recorded

Scaling for Cleans:
Men
275+: 185
245-274: 165
225-244: 145
205-225: 135
165-204: 115
135-164: 95
95-134: 75
95-:65

Women
175+: 115
155-174: 105
135-154: 95
115-134: 80
95-114: 75
85-94: 65
75-84: 45
75-:35

Do not seek to follow in the footsteps of the wise. Seek what they sought. -Matsuo Basho

Watch Darlene live here at 10:40 AM and 4:20 PM (Central) #dapriceisright

Announcements:
– Monday, August 1st, our morning Level One Class will be canceled due to coaches flying back from the CrossFit Games in CA.  The morning classes on Monday will be All Levels Classes, so feel free to sign up for any of the morning classes. 
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

We are all cheering you on from the ATX this weekend, Darlene!!

Level Two

Skill
20 Minutes of Pose Running Practice

then…

WOD
20 Minutes on the Minute
1-3 Muscle-ups—>Assisted Dips—>Dips—>Push-ups
2-4 Toes to Bar—>KTE—>Straight Leg Raises
*Total Reps of each movement recorded

Level One (Day 12)

Skill
KB Swings
Handstand Push-ups

WOD
A. Hip/Hang Snatch x2x3  rest :90
B. Clean & Jerk x1x3  rest 2:00
C. Deadlift x3x3  rest 2:00
D. Back Squats x5x3  rest 2:00

If fear is cultivated it will become stronger, if faith is cultivated it will achieve mastery. -John Paul Jones

15% Rule
*Post thoughts to comments

Announcements:
– Monday, August 1st, our morning Level One Class will be canceled due to coaches flying back from the CrossFit Games in CA.  The morning classes on Monday will be All Levels Classes, so feel free to sign up for any of the morning classes. 
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

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Level Two

A1. Row @60% x250 M x4  (Focus on perfect stroke)  Rest :30
A2. Unbroken Double Unders 35-30-25-20 (3 attempts each set) Rest :30
A3. Handstand Push-ups x10-15×4  (Scale to seated DB press if needed)  Rest :30
B1. Russian KB Swing x12-15×3  Rest :30
B2. Band Pull-through x6-8×3  Rest :30
B3. L-Sit Hold :20-:40×3  Rest :30

Level One (Day 11)

Skill
Handstand
Toes to Bar
Jump Rope

WOD
10 Minute AMRAP
5 Toes to Bar
5 Box Jumps (Step Down)
5 Push-ups
20 Singles

For they conquer who believe they can. -John Dryden

Time in the sun
*Post thoughts to comments

Announcements:
– Monday, August 1st, our morning Level One Class will be canceled due to coaches flying back from the CrossFit Games in CA.  The morning classes on Monday will be All Levels Classes, so feel free to sign up for any of the morning classes. 
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

Level Two

Make-up Day

or

Strength WO:
A1. Split Squats x6-8×3 @30×0  rest :90
A2. Strict Chin-up x10-12×3 @20×0  rest :90
B1.  DB Bench Press x6-8×3 @30×0  rest :60
B2.  DB Ext. Rot. x10-12×3 @30×0  rest :60
C1.  Snatch Grip RDL x6-8×3 @4111  rest :30
C2.  Powell Raises x10-12×3 @30×0  rest :30
C3.  Partner Glute Ham Raises x6-8×3  rest :30

Level One (Day 11)

Skill
Handstand
Toes to Bar
Jump Rope

WOD
10 Minute AMRAP
5 Toes to Bar
5 Box Jumps (Step Down)
5 Push-ups
20 Singles

Never desert your own line of talent.  Be what nature intended you for, and you will succeed. – Greer Garson

Strength training superior for body comp
*Post thoughts to comments

Announcements
– Happy Hour is next TONIGHT at 7:00pm at Red’s Porch on South Lamar.
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

Mikey rockin a push-up man in Seattle!

Level Two

Skill Work
Snatch Progression

then…

A. Snatch x2x3  Rest 2:00
(Build up and take 3 doubles at a challenging but not max weight)
B1. Ring Dips or Push-ups x10-12×3  Rest :30
(Strict for as long as possible.  Kip if needed to finish set, scale up by starting each set with 2-4 muschle-ups then finish to rep ranges with dips)
B2. Hollow Rocks or Holds :30 x3  Rest :30
B3. Frankenstein Squat x6-8×3 @4022  Rest :30
C1. Supermans x6-8×3 @4022  Rest :10
C2. Tic Tacs :60 x3  Rest :10
C3. Side Plank Holds :30/side  Rest :30

Level One (Day 10)

Skill
Jerk

WOD
3x 500M Row
Rest 5:00
*Jerk skill practice during rest

There are no shortcuts in evolution. -Louis D. Brandeis

Bad Moods
*Post thoughts to comments

Announcements
– Happy Hour is next Tuesday, July 26th at 7:00pm at Red’s Porch on South Lamar.
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30.   The 6:30 class will be for vets or folks who are already pretty proficient in the movements.  Sign up here to reserve your spot.

Congrats to Stephen “Turk” DePizzo and Jennifer “Pinkie” LaTouf on their engagement!!!

Level Two

“Cindy”
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Level One

“1/2 Chelsea”
15 Minutes on the Minute
5 Pull-ups
10 Push-ups
15 Squats

Announcements:
– Friends and Family WOD today!  If you want to bring your friends and family to try out CrossFit, sign them up here for the 11:00am WOD.
– Happy Hour is next Tuesday, July 26th at 7:00pm at Red’s Porch on South Lamar.

15 Rounds
200 M Run @80%
Alternate Each Round
5 Lunges/Leg
5 Russian Swings
:30 Side Plank Holds
*Keep Pace/Effort up on the runs, catch your breath on the exercises

Attitude is a little thing that makes a big difference. -Winston Churchill

Practice Makes Permanent
*Post thoughts to comments

Announcements:
– Friends and Family WOD this Saturday, July 23rd!  If you want to bring your friends and family to try out CrossFit, sign them up here for the 11:00am WOD.
– Happy Hour is next Tuesday, July 26th at 7:00pm at Red’s Porch on South Lamar.

Level Two

Warm-up/Skill Session
Double Under Progression
Rowing Review

WOD
7 Rounds
:40 Row for Meters @ 90-95% Effort
:20 Rest
:40 Double Unders or Jump Rope Practice
:20 Rest
:40 Hollow Hold or Rock
:20 Rest
*Avg. Meters Rowed Recorded

Level One

Skill
Hip Snatch Progression

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3
B2. RPU/Dips
C1. Step-ups x5x3
C2. Kip Pull-ups x4-6×3

The Strong Survive?
By Wes Kimball

Sometimes it amazes me the caliber of people we get to work with here at CrossFit Austin.  As most of you know our very own Olympic Weightlifting Coaches Chad and Jodi Vaughn won national championships this past weekend.  For Chad its his 6th title(not to mention being the number 2 rated Olympic Weightlifter in the entire country) and Jodi’s second. Additionally your very own Wednesday AM and Saturday Coach Blake Johnson took home gold in the Raw division of a national level Powerlifting meet this weekend, with 400+ Squats and a 500+ Deadlift.

What gives? Whats their secret?  Its really quite simple… a consistent dedication to their craft. For Chad and Jodi it means practicing the snatch and clean and jerk 5-10 times a week for the last 20 years, while simultaneously spending countless hours squatting, pressing, and pulling to build the strength. For Blake it meant taking 2 months to focus on the squat, deadlift, and bench press, along with a lifelong pursuit of strength.

Whats all this mean for you? Well its no surprise that the folks that routinely turn in the top times day to day are also the ones that sit atop our “Leaders in Strength” board.   Training to be strong gives you the most “bang for your buck” when it comes to be an athlete. Increased flexibility, speed, power, and coordination  are all by products of training to be stronger. If there’s one thing I can attribute my athletic success to, its walking in to dingy old weight room and picking up a barbell when I was 14 years old and never looking back. So starting tomorrow we will be posting a  strength workout for Mondays, Wednesdays, and Fridays/Saturdays that can be done in liu of the WOD .  Thursdays will be reserved for oly class, and I can’t recommend Chad’s Oly class enough. The man’s a 2 time Olympian for pete sake! Its time to get better folks!

Strong people are harder to kill than weak people, and more useful in general. Strong people are harder to kill than weak people, and more useful in general. – Rip

Announcements:
– Don’t forget to sign up for Chad’s Olympic Lifting Class TODAY at 3:00, 6:30 or 7:30pm!  Sign up here.
– Friends and Family WOD this Saturday, July 23rd!  If you want to bring your friends and family to try out CrossFit, sign them up here for the 11:00am WOD.
– Happy Hour is next Tuesday, July 26th at 7:00pm at Red’s Porch on South Lamar.