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.Hereis more information.
State your Name and/or Nickname please:
Name: Liz Yankiver, aka: the Lizerator, Lizzie, Lizina, Lizard
Occupation?
Paramedic at Austin-Travis County EMS, aka: life saver, ride giver, ass kicker.
Words to live by?
“Well-behaved women seldom make history”-Laurel Thatcher Ulrich
My mom always told be to treat others the was you would like to be treated. That has stuck in both my personal and professional life.
What is your fitness background?
I was “Daddy’s little linebacker” until my little brother was old enough to fill that position. I am/was a swimmer, and started competing at age 4. It was my first love, and will always remain a big part of who I am. I swam in high school, did the athletic training thing, and played a bit of softball.
How long have you been CrossFitting?
I have been at CrossFit Austin for one year. Holy cow, time flies when you are having fun!
What’s your favorite part of CrossFit Austin?
I couldn’t pick one thing that is my favorite. I love the community that is CFA. I love being a little nervous (still) everytime I walk through the doors. It is certainly the people that make me want to come everyday. And, I love my ladies…
What are your training goals?
I would like to continue my weight loss(at 70 lbs now), continue to get PR’s on my lifts, and eventually do some lifting meets.
Favorite sport or activity?
CrossFit, swimming, being at the lake, Yankees baseball, and generally being outside!
Recent adventure you’re planning?
My best buddy and I are going to a shooting school in Vegas at the end of the month…I’m going to learn how to be a ninja! (and learn to defend myself with my firearm)
Tell us something we don’t know about you?
Well, some of you know that I play the bagpipes…others don’t. Yep- Stupidest. Instrument. Ever. Also- I want to be a doctor and am planning on that goal fairly soon.
Longhorns or Aggies?
Hands down- Longhorns. Is that even really a question?
The Mustache, and Southern Do contest is weekend. Who’s the favorite? Whats your game plan?
On the ‘stache front, I have to say it will be close between David and Cody. David has the “I’ll build her a cake or something” going on, and Cody- well, his is just rad. As for the hair- I have it in the bag. We have all seen the ‘fro that I can rock, second only to Wes.
Leave the fine folks of CrossFit Austin with some parting words?
You CAN do anything you set your mind to. When you decide for yourself that things will change, the only person that stands in your way is you. Surround yourself with supportive people and get it done.
Buy in/Cash out
Supermans 3x 10 @ 1024
Band Tricep Pushdowns 3×10 @ 2020
3 Rounds
2 Snatches (Focus on speed)
rest :30
10 DB Push Press
rest :30
12 Toes to Bar
rest 2:00
*Post notes to comments
then….
4 Rounds
400 Run
10 Overhead Squat (95 lbs, 65 lb)
10 Box Jumps (24″, 20″)
*Times Recorded
Don’t look for the big, quick improvement. Seek the small improvements day at a time. That’s the only way it happens — and when it happens it lasts. – John Wooden
Strength Endurance Test
5 Rounds
5 Deadlifts @ 70% of your 1RM (CFT here)
Max Push-ups
Men: Handstand Push-ups, Women: Standard
Score=Total Push-ups
Announcements:
-CrossFit Austin is now offering a number of Nutrition Services. Check them out!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar.Hereis more information.
For those of you interested in watching Coach Chad Vaughn and Coach Wes Kimball compete in the Arnolds Weightlifting meet this weekend, Follow the webcast linked here. Wes lifts in the 10:30 AM session on Saturday, and Chad lifts in the 4:30 PM Session on Saturday.
Announcements:
-CrossFit Austin is now offering a number of Nutrition Services. Check them out!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar.Hereis more information.
Announcements:
-CrossFit Austin is now offering a number of Nutrition Services. Check them out!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar.Hereis more information.
Announcements:
-CrossFit Austin is now offering a number ofNutrition Services. Check them out!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar.Here is more information.
Strength WOD
Press: 3-2-1 @ 20×0
Squat: 6×2 @30×0 (comfortable 2 RM, don’t take to failure)
Deadlift Clusters:
1.1.1.1 @75%, rest :30 b/t
1.1.1.1@ 80-85%, rest :75 b/t
1.1.1.1 @90%, rest :90 b/t
*Attempt 1-3 handstand push-ups or standard push-ups in between reps
PM CC WOD 5 Rounds
200 M Sprint
6 Power Snatches @ 115 lbs, 85 lbs
8 Ring Dips
Perseverance is more prevailing than violence; and many things which cannot be overcome when they are together, yield themselves up when taken little by little.– Plutarch
Announcements: -CrossFit Austin is now offering a number ofNutrition Services. Check them out!
-CFA Ladies’ night will beTONIGHT at 7:00pm atLittle Woodrows in Southpark Meadows.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Hereis more information.
5 Sets
1+2 Power Clean + Clean Pull-under
:30 Rest
AMRAP (-3) Kipping Pull-ups
*Scale to a difficulty that allows no more than 10 pers set
*Folks without a single kipping pull-up scale to lightest band possible, and finish with 2 negatives @50×5
2:00 Rest
then…
5 Rounds
:30 Max Push-ups
15 Unbroken Box Jumps
:30 Max Abmat Sit-ups
10 OVHD Walking Lunges (total)
:30 Rest
Announcements: -CrossFit Austin is now offering a number ofNutrition Services. Check them out!
-CFA Ladies’ night will be Tuesday, March 1st at 7:00pm atLittle Woodrows in Southpark Meadows.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Hereis more information.
