Workout of the Day

Level Two

Relative Upper Body Strength Test
Take 15 Minutes to find a max set of handstand push-ups or max seconds in a handstand hold
*reps or second recorded

then…

800 M Run
Handstand Push-ups @70%-75% of today’s max, pick one number don’t go to failure
10 Toes to Bar
400 M Runs
Handstand Push-ups @70%-75% of today’s max, pick one number don’t go to failure
10 Toes to Bar
300 M Runs
Handstand Push-ups @70%-75% of today’s max, pick one number don’t go to failure
10 Toes to Bar

*Scaling:
HSPU—->5 Pike Push-ups—->5 Standard Push-ups
10 TTB—->10 KTE—->20 V-ups
*Total Time recorded

Level One

Skill
Kipping Pull-up Progression
Burpee Progression

WOD
5 Minute AMRAP
10 DB Thrusters
5 Burpees

Learn to… be what you are, and learn to resign with a good grace all that you are not. -Henri Frederic Amiel

400,000 Hour Body
*Post thoughts to comments

Announcements:
– Don’t forget to sign up for Chad’s Olympic Lifting Class tomorrow at3:00, 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.

Level Two

Strength, Flexibility, Speed, and Strength Endurance Test
“OPT 3”
In 60 Minute find:
3RM Front Squat

then…

2 RM Snatch 
(if you are not comfortable snatching, sub overhead squats and get into Chad’s class so you’ll be comfortable snatching)

then…

Max Rep Pull-ups
*1 attempt
*Weight in lbs for each, and total pull-ups recorded
*Convert to kilos and add everything up, then compare here: http://optimumperformancetraining.blogspot.com/2010/07/sat-july-31-2010.html

or

Make-up Day

Level One

Skill
Kipping Pull-up Progression
Burpee Progression

WOD
5 Minute AMRAP
10 DB Thrusters
5 Burpees

Discontent is the first step in the progress of a man or a nation. -Oscar Wilde

Simple Food
*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.

Congrats to Jessica “G” Gloria and Ray Trujillo on their engagement!

Level Two:

Take 20 minutes to find a technical 1RM Jerk

then…

Alactic Endurance Test
5 Rounds
:20 of Burpees (jump and touch pull-up bar just above your reach)
2:40 Rest
*Total burpees recorded

Level One:

Skill
A. Hip Clean + Press x3x2 rest 1:00
B. Hip Clean + Push Press x2x2 rest 1:00
C. Hip Clean to Thruster x2x2 Rest 1:00

WOD
1 Mile Run Time Trial (15:00 cap)

There are no shortcuts in evolution -Louis D. Brandeis

10 Commandments of Recovery
*Post thoughts to comments

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Skill Practice
Snatch Review

Lactic Endurance Test
“Isabel Relay Race”
30 Snatches for time (135lbs, 95lbs)
2-4 people/team
*One person completes all 30 reps then the next teammate goes until all teammates have completed the workout.

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Skill Practice
Jerk Progressions

WOD
3 Rounds
400 M Run
5 Presses
5 Stationary Barbell Lunges/Leg
400 M Run
5 Handstand Push-ups
5 Walking Lunges
(M: 95lbs, W: 75lbs)
*Time Recorded

Vitality shows in not only the ability to persist but the ability to start over. -F. Scott Fitzgerald

When to eat?
*Post thoughts to comments

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Tune in at 1 PM Tomorrow to watch Coach Chad compete at the 2011 Weightlifting National Championships!

also… Good luck to Coach Blake this weekend at the South Texas Open Powerlifting meet

Level Two:

Skill Practice
Muscle-ups x2x5  rest 3:00
or
Muscle-up Progressions (rings to ribs, rings to hips + transition) x1+1+1×5 rest 3:00
*Post notes to comments

then

Strength Endurence
7 Rounds
5 DB Push Press (55lbs, 35lbs)
5 Kip Pull-ups
*Time recorded

Level One:

Skill Practice:
Frank Squats @32×3
Deadlift Progressions

WOD
A1. Lift off x5x3  rest 1:00
A2. Unweighted Step-ups x5/leg x3  rest 1:00
B1. Front Squats x3x3 @32×3  rest 1:00
B2. Chin-ups x1-3×3  rest 1:00
C1. Back Squats x5x3  rest 1:00
C2. Chin-ups x1-3×3  rest 1:00

All serious daring starts from within. -Eudora Welty

Building Awareness
*Post thoughts to comments

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Level Two:

Skill Practice
Clean Progressions

Lactic Power Test
4 Rounds
400 M
Rest 4:00-5:00
*During rest, complete:
1-2 Cleans @65-75%
3-5 Strict Toes to Bar

Level One:

Skill Practice
5 Rounds
Ring Static Hold :30 (Bottom, Top, Leaning)
3 Wall Balls

WOD
4 Rounds
3:00 on/ 1:00 off
10 Wall Balls
10 Tic Tacs
200 M Run
*Completed Rounds recorded

Life is a zoo in a jungle. -Peter De Vries

Move Greasy Fast
*Post thoughts to comments

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Level Two:

Make-up/Skill Day

Strength
A1. Front Squat x2-3×5 @21×1 (80-90%) rest 1:00
A2. Hip Bridges x10/leg x5 rest 2:00
B1. Snatch DL x3x3 @x310 (80-90%) rest :45
B2. V-ups x10-12×3 rest :45
B3. Glute Ham Raises x6-8×3 rest :45

Level One:

Skill Practice
5 Rounds
Ring Static Hold :30 (Bottom, Top, Leaning)
3 Wall Balls

WOD
4 Rounds
3:00 on/ 1:00 off
10 Wall Balls
10 Tic Tacs
200 M Run
*Completed Rounds recorded

Life is about timing. -Carl Lewis

Riding your own bike
*Post thoughts to comments

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD! Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be July 26th at 7:00pm. The location is to be announced.

Level Two:

Upper Body Strength Test
A1. Close Grip Bench Press x3x5  Rest 1:00
*Try to find a new 3 RM
A2. Lateral Monster Walks x:60×5  Rest 2:00
*CGBP Recorded

then…

3 Rounds
10 Burpees
10 Hip Power Snatches
*Time Recorded

Level One:

Skill Practice
Rowing Progressions

WOD
Team Workout
3 Rounds
350 M Row
12 Walking Lunges
*2 person teams
*Partner B cannot move on until Partner A has finished exercise (both partners can work at the same time)

Virtue is the fount whence honour springs. -Christopher Marlowe

3 tips for better meals
*Post thoughts to comments

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Push-up Man being represented by Letty’s husband, Gerry Martin, at Petra!

Team WOD
400 M Run
100 Pull-ups
400 M Run
200 Squats
400 M Run
300 Flutter Kicks
*Team of 3-4

Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD!  Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.