Workout of the Day

Skill Practice
Double Under Progression

Aerobic Training
“The Double Russian”
5 Rounds
20 Russian KB Swings (24K, 16K)
20 Double Unders (or singles x2)
20 Russian Step-ups (total)
20 Double Unders

To achieve, you need thought. You have to know what you are doing and that’s real power. -Ayn Rand

CrossFits a funny thing
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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
3 Sets
6-10 Kipping Pull-ups
rest 1:00
Clean Pull-under
rest :90
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then…

Lactic Power Training
5 Rounds
250 Meter Row
appx. 2:00 rest
*4-6 Toes to Bar during rest
200 Sprint or Airdyne
appx. 2:00 rest
*4-6 Overhead Squats during rest
*Slowest Run and Row recorded

Level One :

Skill Work
3 Sets
5 Step-ups
5 Frank Squats @3212
5 Waiters Bends @2020

then…

A1. Back Squats x5x3 @32×1  rest :30
A2. Seated DB Ext. Rotation  rest 1:00
B1. DB Press x5x3  rest 1:00
B2. DB RDL x5x3 @4111  rest 1:00

Everywhere is within walking distance if you have the time. -Steven Wright

Winner Speech
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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.

4 Rounds
3 Deadlifts (build to 80% of your 1 RM) 
rest :30 
5 Dips 
Rest 2:00

then…

4 Rounds 
10 Deadlifts @ 135 lb, 95 lb
15 Push-up 
20 Double Unders

Action may not always bring happiness; but there is no happiness without action. –Benjamin Disraeli

Flavor
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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.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Make-up Day/Strength Day

A1. Front Squat x4x3 @ 2212 70-75% rest :30
A2. Walking Lunges x10/leg x3  Rest 1:00
B1. Snatch DL x5x3 @ 4010, 70-75% rest :45
B2. Strict Chin-ups 10-12×3  @ 20xo rest :45
B3. Seated DB Press x6-8×3 @ 2020 rest :45

Announcements:
– Free workout tonight at 7:00pm with Coach Walker Fenz.  Sign up here to reserve your spot!
– Our Lakefront Boot Camp starts again tomorrow morning at 6:00am at AMLI South Shore!  Sign up here to reserve your spot!
– 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.
– Our next CrossFit Austin HAPPY HOUR will be  July 26th at 7:00pm.  The location is to be announced.

Patriotism is easy to understand in America. It means looking out for yourself by looking out for your country.
-Calvin Coolidge

Save money, eat well with mini fridge
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Huge thanks to everyone that came out on Saturday!
We raised over $1,500 for LIVESTRONG and celebrated the lives of some great people!

Team WOD:
500 M R0w
21 Burpees
21 Toes to Bar
400 M Row
15 Burpees
15 Toes to Bar
300 M Row
9 Burpees
9 Toes to Bar
*One person works at a time
*Everyone completes all the reps
*Total time recorded

Happy Independence Day!!

I can’t begin to express how honored I am to play a small part in this momentous anniversary for Colleen. When Colleen approached me about creating this workout, I knew there had to be a tremendous amount of meaning in every aspect of the workout. My hope is that I have created something that embodies the fighters spirit, unyielding resolve, and endless perseverance of those who’ve faced cancer in the past, and those who live with it everyday.

The name of the workout is “Colleen”, because Colleen is our survivor, our friend, our family member, our colleague, and our neighbor. But Colleen represents all of our friends, family members, colleagues, and neighbors who have faced this terrible disease.  -Wes Kimball

“Colleen”

1600 M Run
1 Pull-up or Weighted Pull-ups
20 Box Jumps
40 Wall Balls

1200 M Run
2 Pull-ups or Weighted Pull-ups
15 Box Jumps
30 Wall Balls

800 M Run
3 Pull-ups or Weighted Pull-ups
10 Box Jumps
20 Wall Balls

400 M Run
4 Pull-ups or Weighted Pull-ups
5 Box Jumps
10 Wall Balls

5 Pull-ups

*There are no Rx weights or heights, everyone must fight their own personal battle. Strive to attack this workout harder every time you face it.

Significance:
The Run: A strength to rely on when times are tough
The Box Jump: A seemingly insurmountable obstacle that is conquered overtime with perseverance
The Wall Ball: Finding joy and hope in temporary pain
The Pull-ups: Turning weakness into strength
The Weighted Pull-up: Carrying the burden for those around us that need it most
5 Pull-ups: For Colleen’s first 5 years, and to many more!

A1.  Handstand Holds x:30 x5  rest 1:00
A2.  DB Snatches x3-5/Arm x5  rest 1:00
B1.  Ring Static Holds x:30 x4  rest 1:00
B2.  Russian Step-ups x10/leg x4  rest 1:00
C.     15 Minute Recovery Row (Easy Pace)
*Post notes to comments

Announcements:
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here! We have opened a new 8:00am heat!
– July 4th, we will be running a limited schedule. We will have a 10:00am class.
– July 5th, free WOD at 7:00pm. Bring your friends and family and sign them up here.

5 Rounds
:10 Box Jumps (challenging height)
1:50 Rest
:10 Dips
1:50 Rest
:10 Air Squats AFAP
1:50 Rest
:10 Burpees AFAP
1:50 Rest
* Box Jump Height, total Burpees+Air Squat reps recorded

I can, therefore I am. -Simone Weil

Getting Back on the wagon
*Post thoughts to comments

Announcements:
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!  We have opened a new 8:00am heat!
-July 4th, we will be running a limited schedule.  We will have a 10:00am class.
-July 5th, free WOD at 7:00pm.  Bring your friends and family and sign them up here.

A1.  Row 250 M @ 60% (focus on skill, perfect strokes) x5  rest :30
A2.  Weighted strict chin-ups x5x5 @20×2  rest :30
A3.  Walking lunges x10/total x5  rest :30
B1.  Horizontal pull-ups x5x5  rest 1:00
B2.  Split squats x3-5×5  rest 1:00
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Food for thought
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Have no fear of perfection – you’ll never reach it. -Salvador Dali

Announcements:
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here! We have added a new 8:00am heat.
-July 4th, we will be running a limited schedule.  We will have a 10:00am class.
-July 5th, free WOD at 7:00pm.  Bring your friends and family and sign them up here.

Make-up/Skill Day

Strength WOD
A1. Press x10x3 @60%  rest 1:00
A2. Kip Pull-up x6-8×3  rest 1:00
B1. Squat x8x3 @60%  rest 1:00
B2. Trap 3 Raise x6-8×3  rest :90
C1. Deadlift x6x3 @60%  rest 1:00
C2. Powell x6-8×3  rest 1:00

A 10 Minute Mind Clearing

It is not enough to have a good mind; the main thing is to use it well.  –Rene Descartes

Announcements:
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!
-July 4th, we will be running a limited schedule.  We will have a 10:00am class.
-July 5th, free WOD at 7:00pm.  Bring your friends and family and sign them up here.

OH yeah!  Dance party with the 6:30am crew!  Yet another reason to CrossFit in the morning!