Workout of the Day

“MURPH DAY 2011”

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Lieutenant Michael P. Murphy “Murph”
May 7, 1976-June 28, 2005
Today we honor a hero!

10 Minutes Pose Running Practice
*Post notes to comments

then…

Clean Practice (end by working up to a heavy 2)
*Prettiest 2 Rep Clean recorded

Not For Time
3 Rounds
10 Perfect Ring Rows
15 Hollow Rocks
*Post notes to comments

Doubt whom you will, but never yourself. –Christian Bovee

Sleep boosts your game
*Post thoughts to comments

Announcements:
-MEAT FEST is here again!  CrossFit Austin’s Men’s Day will take place this Sunday at Salt Lick in Driftwood at 1:00pm.  Sign up here to attend!
-Free YOGA classes coming to CFA!  Starting Sunday, June 5th at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who the mystery Yogi is!
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Patty Cake Air Squats!!!

A. Handstand Practice
B1. Partner Wall Facing Handstand Push-up x3x5 rest 1:00
B2. DB RDLs x5x5 rest 1:00

C.
5 Rounds
:15 DB Push Press
:45 Rest
:15 Box Jump
:45 Rest
:15 DB Snatch (1 Arm/round)
:45 Rest

Some cause happiness wherever they go; others whenever they go. -Oscar Wilde

Training Extensors
*Post thoughts to comments

Announcements:
-MEAT FEST is here again!  CrossFit Austin’s Men’s Day will take place this Sunday at Salt Lick in Driftwood at 1:00pm.  Sign up here to attend!
-Free YOGA classes coming to CFA!  Starting Sunday, June 5th at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who the mystery Yogi is!
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

10 Rounds
:30 Double Unders
:30 Rest

then…

4 Rounds
1:00 Row @ 80% Effort
1:00 Rest
1:00 Russian Step-ups
1:00 Rest
1:00 V-Ups
1:00 Rest

I am Large, I contain multitudes – Walt Whitman
*Post thoughts to comments

Announcements:
-Free YOGA classes coming to CFA!  Starting Sunday, June 5th at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who the mystery Yogi is!
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

CrossFit Austin is now offering a new outdoor Bootcamp right off of beautiful Town Lake behind the new AMLI South Shore!

Save your spot for the entire Bootcamp starting on June 6th, and get more info here!

CrossFit Austin’s Lakefront Bootcamp is a 4 week program that meets Mondays, Wednesdays, and Fridays at 6 AM behind the brand new AMLI South Shore (1620 E. Riverside). Sessions will be performed in a closely-coached small group setting and will last for one hour. Workouts focus on improving endurance, flexibility, strength, and appearance by implementing a variety of functional movements, running drills, plyometrics, and calisthenics. Additionally participants will learn and develop functions that apply to any sport, as well as everyday life.

Make Up/Skill Day

Strength WOD:
A. CGBP x5x3 @70% Rest 4:00
B. Squats x10x3 (Set 1: Set a new 10 RM by 5-10lbs, Set 2 95% of 10RM, Set 3 90% of 10RM) Rest 3:00
C1. DL x5x3 @60% Rest 1:00
C2. DB Muscle Snatch x6-8×3 Rest 1:00

The greatest way to live with honor in this world is to be what we pretend to be. -Socrates

Does sitting shorten your hip flexor
*Post thoughts to comments

Announcements:
-Free YOGA classes coming to CFA!  Starting Sunday, June 5th at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who the mystery Yogi is!
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

May’s PR Board…let’s make this twice as big in June!

Pose Running drills

Then…

On the minute:
Minute 1: 1 Pull-up
Minute 2: 2 Pull-up
Minute 3: 3 Pull-up
*Continue for as long as possible

then..

On the minute:
Minute 1: 1 Burpee
Minute 2: 2 Burpee
Minute 3: 3 Burpee…….
*Continue for as long as possible

With the tears a Land hath shed their graves should ever be green. -Thomas Bailey Aldrich

Memorial Day
*Post thoughts to comments

Announcements:
– MEMORIAL DAY SCHEDULE: We will be open for a limited schedule on Memorial day this year.  Our class times will be 7:30am, Noon, and 6:30pm.
-Free YOGA classes coming to CFA!  Starting Sunday, June 5th at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who they mystery Yogi is!
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Buy In/Cash Out
Hip Bridges x10x3 @3023

Helen Meets Grace
3 Rounds
400 M Run
21 KB SWings (24K, 16K)
12 Pull-ups

then…

30 Ground to Overhead

*Each team gets one pull-up bar, 1 kettle bell and 1 bar.  Team completes Helen, then completes Grace afterwards.  They can tag in and out, but both athletes must complete the 400 M runs in Helen.  Score is total time it takes the team to complete both workouts.

Announcements:
– MEMORIAL DAY SCHEDULE: We will be open for a limited schedule on Memorial day this year.  Our class times will be 7:30am, Noon, and 6:30pm.
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Buy In/Cash Out
Hip Bridges x10x3 @3023

1 Mile Run
5 Rounds
5 Toes to Bar
10 Box Jumps
15 Overhead Squats (65lbs, 45lbs)
1 Mile Run

Adventure is worthwhile in itself. -Amelia Earhart

Fat vs. Carbs
*Post thoughts to comments

Announcements:
– MEMORIAL DAY SCHEDULE: We will be open for a limited schedule on Memorial day this year.  Our class times will be 7:30am, Noon, and 6:30pm.
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Buy In/Cash Out
Hip Bridges x10x3 @3023

A1. DB Snatch x3/arm x7 rest :30 (Try to increase from last week)
A2. :20 of Air Squats AFAP x7 rest :90

then…

4 Rounds
:15 DB Thrusters (use a heavier weight)
:45 rest
:30 Row
:30 Rest
:45 Double Unders
1:15 Rest
*Thruster weight and reps recorded

If you can’t stand the heat, get out of the kitchen. -Harry S. Truman

Kids getting weaker
*Post thoughts to comments

Announcements:
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

It’s a dancing sweat angel!!