Workout of the Day

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Gymnastics WOD or Side Planks 3 x :60/Side

2 Attempts
Max Reps Perform 1 Push Up every 5 seconds
*You must hold your hollow/plank position at the top between Push Ups – any break in your back, butt up, or knees down to rest and you’re done!

then…

Max REPS Dead Hang Pull Ups:Perform 1 Pull Up every 5 seconds
You must hang in an active hollow body position between Pull Ups – let go of the bar and you’re done!
*Total Team Reps recorded
*Thanks to Carl from Gymnastics WOD for today’s skill session!

then…

20 Minutes AMRAP
20 Partner Wall Balls
30 Partner Ball ABMAT Sit-ups
Ball Carry Hill Sprint
*Total reps Recorded
*Score= Skill Session Reps+ WOD Reps

Announcements:
-Make sure you get your body comp retested this week!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Baby Anna FTW

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Gymnastics WOD or Side Planks 3 x :60/Side

5 Sets
Power Jerk+Split Jerk 2+1
Rest 3:00
*Post Weight, Notes to comments

then….

3 Rounds
10 HSPU
15 American KB Swings
*Times recorded

Your life is what your thoughts make it. -Marcus Aurelius

Primal Tools
*Post thoughts to comments

Announcements:
-Make sure you get your body comp retested this week!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Push-up Baby

3D Push-up Man

Times Square Push-up Man
Cast your votes in the comments!

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Gymnastics WOD or Side Planks 3 x :60/Side

5 Rounds
3-5 Strict Pull-up (Rings, or Bar)
rest 1:00
6-8 Supermans @ 4022
rest 1:00

then…

4 Rounds
400 M Run
15 Push-ups
10 Front Squats (135 lb, 95 lb)

Athletic competition clearly defines the unique power of our attitude. -Bart Starr

Cooking with fats
*Post thought to comments

Announcements:
-Make sure you get your body comp retested this week!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Entry 3 Kavi’s Classic Times Square Push-up Man

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Gymnastics WOD or Side Planks 3 x :60/Side

Challenge Make-up Day/Sectional Day

Sectional WOD
10:00 AMRAP
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
*Total Reps Recorded

Full WOD Description (Please watch)

Judging Standards (Everyone Please Watch)

If you haven’t signed up yet you still can!!!

The first step in the acquisition of wisdom is silence, the second listening, the third memory, the fourth practice, the fifth teaching others. -Solomon Ibn Gabirol

Against the Grain
*Post thoughts to comments

Announcements:
-Make sure you get your body comp retested this week!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Entry #2: 3D Push-up Man!

Body Comp Retest start today through the end of the week!

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Gymnastics WOD or Side Planks 3 x :60/Side

“CrossFit Total”
1 RM Press
1 RM Back Squat
1 RM Deadlift
**You will have 20 minutes to find your one rep max in each of these movements.  We encourage everyone to get to the gym 10-20 minutes early to warm up, since class time will be limited.

Happiness depends more on the inward disposition of mind than on outward circumstances. -Benjamin Franklin

Recovery Methods
*Post thoughts to comments

Announcements:
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Entry Number 1 for the Best Push-ups Man Photo
(Extra credit for the mustache and cuteness combination)

Buy In/Cash Out
Gymnastics WOD or Side Planks 3 x :60/Side

“CrossFit Total”
1 RM Press
1 RM Back Squat
1 RM Deadlift
**You will have 20 minutes to find your one rep max in each of these movements.  We encourage everyone to get to the gym 10-20 minutes early to warm up, since class time will be limited.

or

3 Rounds
5 RDLs
1:00 Rest
5/leg Step-ups w/ DBs
1:00 Rest

then…

On the Minute for 20 Minutes
2 Kip Pull-ups
4 Push-ups
6 Russian KB Swings (24K, 16K)

Nobody can give you wiser advice than yourself. -Marcus Tullius Cicero

Cost of Healthy living
*Post thoughts to comments

Announcements
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Congrats to Cody the Mustache Champion!!

Mustache and Southern Do Contest today after the 10 AM Class, Be there!

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Supermans 3x 10 @ 1024
Band Tricep Pushdowns 3×10 @ 2020

Fight Gone Bad or Team Fight Gone Bad
*Team FGB is 2-3 people/ team  one person working at a time, team split “working” time however they see fit.

CC WOD
20 Minutes on the Minute
1-3 Pistols/Leg

then…

3 Rounds
5/3 Muscle-ups
15 Squat Snatches @ 75lbs/55lbs
25 Double Unders

Announcements
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Mustache and Southern Do Contest tomorrow after the 10 AM Class, Be there!

Buy in/Cash out
Supermans 3x 10 @ 1024
Band Tricep Pushdowns 3×10 @ 2020

“Fight Gone Bad” (Challengers only)
3 Rounds
1:00 Wall Balls (20lbs, 15lbs, 10ft. target)
1:00 Sumo Deadlift High-pull (55lbs, 75lbs)
1:00 Box Jumps (20″)
1:00 Push Press (75lbs, 55lbs)
1:00 Row
1:00 Rest
In this workout, you move from each of the 5 stations after a minute. This is a 5 minute round from which a 1 minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is 1 point.

or

20 Minutes on the Minute
1-3 perfect Kip Pull-ups

then…

7 Rounds
3 Presses (95lbs, 65lbs)
1 Gasser

For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer. -Arnold Schwarzenegger

Avoiding Burnout
*Post thoughts to comments

Announcements
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Buy in/Cash out
Supermans 3x 10 @ 1024
Band Tricep Pushdowns 3×10 @ 2020

5 Rounds
10 Ring Push-ups or dips @2020
:30 Rest
300 M Run (maintain a pace that allows you to focus on POSE TECHNIQUE)
:30 Rest
10 DB Muscle Snatches/Arm @2022
:30 Rest
:30 L-Sit hold
:30 Rest
10 Single Arm OVHD Lunges/Leg
:30 Rest
*No times recorded-focus on perfect reps and post notes to comments

The art of being wise is knowing what to overlook.-William James

Electronics at Bedtime
*Post thoughts to comments

Announcements
– Sign up for the CrossFit Austin Sectional Team! Everyone can contribute we will be doing the sectional workouts every Wednesday during class and have make-up/redo workouts on Saturdays!
–Happy Hour aka Steak night at Little Woody’s, tonight at 7 PM!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Miranda joining the ladies of CFA for a quick push-up man!

Sign up for the CrossFit Austin Sectional Team! Everyone can contribute we will be doing the sectional workouts every Wednesday during class and have make-up/redo workouts on Saturdays!

Buy in/Cash out
Supermans 3x 10 @ 1024
Band Tricep Pushdowns 3×10 @ 2020

Maximal Strength and Power Test
Take 20:00 to find a 1RM Clean
*Weights recorded

then…

Anaerobic Endurance Test
“Fran”
21-15-9
Thrusters (95lbs, 65lbs)
Pull-ups
*Time Recorded
**Scaling Chart will be posted on the whiteboard

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. -Buddha

Carbs or Cocaine?
*Post thoughts to comments

Announcements
– Happy Hour aka Steak night at Little Woody’s, Thursday night at 7 PM!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

2009 CrossFit Games Champion, Miko, and Walker bustin’ out a push-up man!