Workout of the Day

Buy In/Cash Out
Accumulate 2:00 of Monster Walks

Strength WOD
A. Press+Push Press x1+2×5 by feel (increase from last week)
B. Squat x2x5 @85%
C. Deadlift x2x5 @75-80%
*1-3 Chest to bar strict chin-ups @ 2012 b/t squat and deadlift sets (add weight if needed)

Give to every human being every right that you claim for yourself. -Robert Green Ingersoll

Nuts
*Post thoughts to comments

Announcements:
– Its finally here CrossFit Austin MENS night.  TODAY,  April 12 at Fogo de Chao $35 all you can eat meat Please sign up in MBO by NOON TODAY, so we can make a reservation.
-The next round of OLYMPIC LIFTING classes with Chad Vaughn starts this Thursday, April 14th.  Sign up here!
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Watch out!  The ladies of CFA showin their guns!

Buy In/Cash Out
Accumulate 2:00 monster walking

Hip Snatch Waveload
3-2-1-3-2-1-3-2-1
*:90 Rest b/t rep sets
*Try to increase weight each rep scheme
*Post notes to comments

then…

10 Rounds
200M Run @ 85-90% Pace
3 Shoulder to overhead @55-65% of Jerk 1RM
*Loads and time recorded

Life isn’t a matter of milestones, but of moments. -Rose Kennedy

Strict always much more important than the kip
*Post thoughts to comments

Announcements:
– Its finally here CrossFit Austin MENS” night.  Next Tuesday April 12 at Fogo de Chao $35 all you can eat meat Please sign up in MBO by noon tomorrow, so we can make a reservation. 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

CC WOD:
Do Friday’s workout if you did not come in on Friday or are not doing the sectional workout.  If you have done both workouts, choose a skill to work on, but do not do any energy system training.

Regular WOD:
Skill Session
3 Sets
Deadlift Clusters 1.1.1.1.1.1 @ 55-65% (rest :30 b/t reps)
(Move up in weight if possible between sets and rest :90 between sets)
**No scores given, this is individual skill work

Team WOD
5 Rounds
:30 Squats
:30 Rest
:30 Push-ups
:30 Rest
:30 DB Snatches (55lbs, 20lbs)
:30 Rest
*Post team total reps to comments

Announcements:
– Its finally here CrossFit Austin MENS night.  Next Tuesday April 12 at Fogo de Chao $35 all you can eat meat Please sign up in MBO so we can make a reservation. 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

MG Jenny In Action

5 Rounds
15 Unbroken CTB Kip Pull-ups (Scale volume to allow for Unbroken)
15 American Swings (24K, 16K)
rest :20
200 M Sprint
20 Anchored Sit-ups
rest :20
*Time recorded

Don’t fight the problem, decide it. -George C. Marshall

Fat-en-u
*Post thoughts to comments

Announcements:
– Its finally here CrossFit Austin MENS night.  Next Tuesday April 12 at Fogo de Chao $35 all you can eat meat Please sign up in MBO so we can make a reservation. 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Congrats to the Circle of Awesomness Challenge Female top 3!
1. Carissa Stith
2. Darlene Price
3. Stacey Magnesio

4 Rounds
Dips 6-8 
rest 1:00 
Split Squats 6-8 
rest 1:00

then…

Announcements:
– Its finally here CrossFit Austin MENS night.  Next Tuesday April 12 at Fogo de Chao $35 all you can eat meat Please sign up in MBO so we can make a reservation. 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Sectional WOD:

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 110 lb)
Jerk (165lb / 110 lb)

Simplicity is the ultimate sophistication. -Leonardo DaVinci

Unclutter
*post thoughts to comments

Announcements:
-CrossFit Austin Ladies’ night will be moving to Wednesday in April.  TONIGHT IS LADIES’ NIGHT at 7:00pm at Ginger Harvey and Stephanie Stinson’s house at 712 West Annie Street Unit B, Austin 78704.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Strength/Skill/Make-up Day

Strength WOD

A. Press+Push Press: x2+3×4 by feel (increase from last week)
B. Squat: x2x5 @ 80%
C. Deadlift x3x4 @ 70-75%
*1-3 Chest to bar strict chin-ups @ 2012 b/t squat and deadlift sets (add weight if needed)

Whatever satisfies the soul is truth. -Walt Whitman

The Biggest Obstacle to Perfect Health is your mind
*post thoughts to comments

Announcements:
-CrossFit Austin Ladies’ night will be moving to Wednesday in April.  It will be held April 6th at 7:00pm at Ginger Harvey and Stephanie Stinson’s house at 712 West Annie Street Unit B, Austin 78704.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

The one and only Turk! Rocking the push-up man with his SAW 249!

Weightlifting Class with Jodi Vaughn tonight @ 5:30 and 6:30 PM Sign up here!

Snatch Clusters
2.2.2.2.2.2 @ 60% rest :30 seconds
2.2.2.2.2.2 @ 65% rest :45 seconds
*post weights and notes to comments

Buy In/Cash Out
Gymnastics WOD or 3 sets of a L-Sit Hold (:10 accumulated/set minimum)

Team WOD

15 Minutes on the Minute
3 Perfect Push-ups (KPU=1 pt, Standard=2 pts, Ring PU=3 pts)
6 Perfect Squats (Air Squats=3 pts, Pistols=6 pts)
*Points recorded

then…

10:00 AMRAP
100 M Sprint
Max UB Double Unders
*Total Double Unders Recorded
*Points+Double Unders=Total Score

CC WOD

In 10 minutes complete:
10-15 Reps of Muscle-up Progression of your choick
*broken up however you see fit, but do not hit failure

then…

In 20 Minutes find:
1 RM Clean and Jerk

then…

3 Rounds
15-12-9
OVHD Squats (135, 125, 115)
Burpees

Make-up Sectional WOD

Announcements:
-April 5th is our next free workout at 7:00pm at CFA.  Invite all your friends and family to come check it out.  Sign up here.
-CrossFit Austin Ladies’ night will be moving to Wednesday in April.  It will be held April 6th at 7:00pm at Ginger Harvey and Stephanie Stinson’s house at 712 West Annie Street Unit B, Austin 78704.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Buy In/Cash Out
Gymnastics WOD or 3 sets of a L-Sit Hold (:10 accumulated/set minimum)

3 Rounds
ALAP Strict Chin-ups Every 5 Seconds
1:00 Rest
6-8 Split Squats/Leg
1:00 Rest

then…

3 Rounds
20 Russian KB Swings (32K, 24K)
:30 Rest
400 M Sprint
:30 Rest
20 Double Unders
:30 Rest

One man with courage is a majority. -Thomas Jefferson

Paleo 2.o
*Post thoughts to comments

Announcements:
-Monday,  we start a new round of Weightlifting Classes w/ Jodi Vaughn 2004 Olympic alternate click here to sign up!
-April 5th is our next free workout at 7:00pm at CFA.  Invite all your friends and family to come check it out.  Sign up here.
-CrossFit Austin Ladies’ night will be moving to Wednesday in April.  It will be held April 6th at 7:00pm at Ginger Harvey and Stephanie Stinson’s house at 712 West Annie Street Unit B, Austin 78704.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information