Workout of the Day

October Athlete of the Month Jessica Gloria

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we will spotlight a different CFA athlete.  This month we have our 4:30 superstar G…

State your Name and/or Nickname please

Jessica “G” Gloria

Occupation?

Teacher (Pre-K)

Words to live by?

“You never get a second chance to make a first impression.” – Idk

What is your fitness background?

I played volleyball and a little basketball in middle school and high school, some intramural volleyball after college and bowling!

How long have you been CrossFitting?

A little over one year, but I only count the time since I started at CrossFit Austin…. so one year this month!

What’s your favorite part of CrossFit?

The 4:30 ladies…and everyone else too. The atmosphere, the community, the programing…it’s just FUN!

What are your training goals?

1. Do a chin-up!
2. Do the splits, both ways!

Favorite sport or activity?

CrossFit

Recent adventure you’re planning?

Costa Rica or Guatemala with Rene and my new sister in-law, Claire! Hopefully after Christmas, we’re still in the planning process.

Tell us something we don’t know about you?

I once broke my jaw, broke some ribs, and fractured my back.

Longhorns or Aggies?

Longhorns

As a long time member of the 4:30 PM crew you’ve had a chance to work with all of the CFA coaches, in your opinion who sports the most ridiculous footwear?

Nugget, with the mismatched shoes and socks and everything else. It reminds me of something one of my students would wear when they dress themselves.

Leave the fine folks of CrossFit Austin with some parting words?

Today you are you! That is truer than true! There is no one alive who is you-er than you! – Dr. Seuss


in Athlete of the Month / Workout of the Day 273 comments

WOD 10/12

Buy In/Cash Out:
Spend 10 minutes practicing a picture perfect kip swing

3 Sets
4-6 Power Snatches (Hold for :03 in the top position, take plenty of time to set-up)
Rest :30
Dips (see chart on the board)
Rest :30
6-8 RDL’s @ 4111
Rest 1:00
*Post weights and notes to comments

then…

15 Minutes AMRAP
10 Burpee Box Jumps
Hill Loop
*Time recorded

Most people run a race to see who is fastest. I run a race to see who has the most guts. -Steve Prefontaine

Abs

Announcements:
-CFA is changing our morning class times!!  Starting Monday, October 18th, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
–Happy Hour at Little Woodrows in Southpark Meadows on Thursday, October 14th at 7:30pm!!




Nice face, L.G.



AM Results  
Melicious 4 Rx
Taylor 5 Rx
Mike 5 Rx
Andrew 4 Rx
Eddie 4 Rx
Danny 5 Rx
PM Results  
Cat 4 Rx
Blake 5 Rx
Stefan 4 Rx
Juan Carlos 5 Rx
David 4 Rx
 Chris  5 Rx
 Winner  5 Rx
 Kristin  4 Rx
 “G”  5 Rx
Stacey 6 Rx
Kristie 5 Rx+ 24″
Kavi 4 (20″)
Skipper 6 Rx
Jenn 5 Rx
Sherman 5 (20″)
Melly 4 (12″)
J.J. 4 (20″)
Kirk 6 Rx
Heather 4 Rx



 

in Workout of the Day 257 comments

WOD 10/11

Buy In/Cash Out:
Spend 10 minutes practicing a picture perfect kip swing

3 Sets
6-8  Back  Squats @ 4010
Rest 3:00
*Post reps and weights to comments

then…

5 Rounds
5 Power Cleans (135 lb, 95 lb)
200 M Run
10 Wall Balls (20 lb, 15 lb)
Rest 1:00
5 Push Press (135 lb, 95 lb)
200 M Run
10 Push-ups
Rest 1:00
*Total time and weight recorded

Freedom means the opportunity to be what we never thought we would be. -Daniel J. Boorstin

Naked Factor a Bonus

Announcements:
-CFA is changing our morning class times!!  Starting Monday, October 18th, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
–Happy Hour at Little Woodrows in Southpark Meadows on Thursday, October 14th at 7:30pm!!

AM Results  
Taylor 24:45 (65lbs HPC, 15lb)
Prince 17:34 3 RNDS (65lbs, 10lbs)
Walker 26:32 (55lbs)
Joel 25:27 (75lbs, 15lbs)
Ray 23:32 (65lbs, 15lbs)
Julie 28:53 (35lbs, 6lbs, EKPU)
Jennifer 24:10 (65lbs)
Noon  
Shanan 25:53 (75lbs)
Curby 27:26 Rx
Stephen 26:51 (95lbs)
Betsy 24:28 (75lbs, KPU)
Arnie 31:04 (75lbs, 10lbs, KPU)
PM Results  
Boone 21:27 Rx
Blake 21:44 Rx
Juan Carlos 22:57 (115lb)
G 25:11 (55lb, KPU)
Christie 25:16 (45lb, 10lb, KPU)
Julie 27:16 (45lb, 10lb, KPU)
Schittone 25:08 (4Rnds)
Patrick 22:54 Rx
Chi-Mike 24:32 Rx
David 26:46 (105lb)
Christy 22:09 (45lb, 10lb, KPU)
Tristy 25:22 (KPU)
LG 29:25 (55lb, KPU)
Meli 29:41 (35lb, 6lb, KPU)
Aubrey 24:52 (65lb, KPU)
Darlene 25:20 (65lb, KPU)
Liz 27:06 (75lb, KPU)
Stefan 29:33 (75lb)
Zoom 26:13 (45lb, 10lb, KPU)
Jordan 31:20 (35lb, 10lb, KPU)
On Ramp  
Zayra 10:41
Chris DNF
Debbie 10:40
Katie 11:03


in Workout of the Day 285 comments

WOD 10/9

Team Challenge
5:00 Max Kip Pull-up
1:00 Rest
5:00 Max Push-ups
1:00 Rest
5:00 Max DB Push Press (35 lb, 20 lb)
1:00 Rest
5:00 Max Flutter Kicks
*1 Person Works at a time
*3 Person minimum per team
*Score = total team reps

Most of the things worth doing in the world had been declared impossible before they were done. -Louis D. Brandeis

Announcements:
-CFA is changing our morning class times!!  Starting Monday, October 18th, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
-Our lost and found box will be emptied on tomorrow, October 10th!  Please look through it and take your belongings:)
–Happy Hour at Little Woodrows in Southpark Meadows, October 14th at 7:30pm!!

in Workout of the Day 264 comments

WOD 10/8

3 Sets
RDL 6-8 @ 4111
Rest :30
2 Power Clean + 5 Presses @ 3010 (tempo for presses)
Rest :90
*Post weight to comments

then….

7 Rounds
2 Power Snatches (Choose a challenging weight, can be increased)
:30 AMRAP Air Squats
:30 Single Jumps
1:00 Rest
*Weight and time recorded

Success is largely a matter of Holding on after others have let go. -William Feather

Sleep

Announcements:
-CFA is changing our morning class times!!  Starting Monday, October 18th, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
-Our lost and found box will be emptied on Sunday, October 10th!  Please look through it and take your belongings:)
–Happy Hour at Little Woodrows in Southpark Meadows on Thursday, October 14th at 7:30pm!!

AM Results
Mike 13:57 (95lbs)
Melicious 15:58 (55lbs)
CC 16:45 (25lbs)
Joel 15:55 (75lbs)
Bill 16:02 (45lbs)
Stephanie 16:10 (65lbs)
Ray 15:02 (65lbs)
Dana 16:20 (15lbs)
ChiMike 15:18 (125 lb)
Heather 16:01 (40 lb)
in Workout of the Day 337 comments

Barbells for Boobs!

Join CFA in supporting Barbells for Boob’s “Amazing Grace” fundraiser!
 
“Amazing Grace” began as a small, local fundraising event to help fund mammograms for the young women of Southern California who couldn’t afford one themselves. Thanks to a ton of support (and sweat!) from the local CrossFit community, they were able to raise $4000 and fund the very first mammogram. Now just one year after the inaugural event, over 150 CrossFit Affiliates from all over the world will be participating in this fundraiser to benefit Mammograms in Action. MIA is a non-profit organization whose mission is to provide funding for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer.
 
On Tuesday, October 26th, the WOD for all sessions will be “Grace”: 30 reps, ground to overhead, for time M: 135lbs, : 95lbs (Scaling allowed) If you’d like to participate, you can simply show up and do the WOD.  However, if you’d also like to donate to the cause (and get a nifty t-shirt), you can do so here any time this month. (Note:  Register as an INDIVIDUAL unless there are more than one of you donating with a single credit card.)

100% of the proceeds of “Amazing Grace” will be donated to Mammograms In Action.
 
Hope to see you there!  PINK attire is highly encouraged for both Ladies and Gents!
 

in Workout of the Day 281 comments

Barbells for Boobs!

Join CFA in supporting Barbells for Boob’s “Amazing Grace” fundraiser!

“Amazing Grace” began as a small, local fundraising event to help fund mammograms for the young women of Southern California who couldn’t afford one themselves. Thanks to a ton of support (and sweat!) from the local CrossFit community, they were able to raise $4000 and fund the very first mammogram. Now just one year after the inaugural event, over 150 CrossFit Affiliates from all over the world will be participating in this fundraiser to benefit Mammograms in Action. MIA is a non-profit organization whose mission is to provide funding for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer.

On Tuesday, October 26th, the WOD for all sessions will be “Grace”: 30 reps, ground to overhead, for time M: 135lbs, : 95lbs (Scaling allowed) 

If you’d like to participate, you can simply show up and do the WOD.  However, if you’d also like to donate to the cause (and get a nifty t-shirt), you can do so here any time this month. (Note:  Register as an INDIVIDUAL unless there are more than one of you donating with a single credit card.)

100% of the proceeds of “Amazing Grace” will be donated to Mammograms In Action.

Hope to see you there!  PINK attire is highly encouraged for both Ladies and Gents!

in Announcements / Events / Workout of the Day 1 comments

WOD 10/7

Make-up Day

Jump High, and Run Fast
Chest and Tri’s
Don’t Stop

The whole point of getting things done is knowing what to leave undone. -Oswald Chambers

Sugar the bitter truth

Announcements:
-CFA is changing our morning class times!!  Starting Monday, October 18th, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
-Our lost and found box will be emptied on Sunday, October 10th!  Please look through it and take your belongings:)
–Happy Hour at Little Woodrows in Southpark Meadows on Thursday, October 14th at 7:30pm!!

AM Results          
Michelle :30 :30 :31 20:06 (Band)  
Andrew :09 :12 :09 22:00 (Band)  
Eddie 12:18 (24″+)        
PM Results          
Betsy 11:25 (45lbs)        
Cat 11:28 (22″)        
Joan 10:42 (48lbs)        
David 11:29 (24″)        
“G” 11:44 (30lbs)        
Patrick 12:32 (65lbs)        
Kirk 11:14 (28″)        
Stacey 15:30 Rx 4 CU 5 CU 5 CU  
Christy 17:44 Rx 2 CU 2 CU 2 CU  
Cara 11:36 Rx        
Skipper 10:43 (35lbs)        
Megan 10:55 (15lbs)        
J.J. 11:35 (33lbs)        
           
           
           


in Workout of the Day 227 comments

WOD 10/6

3 Sets
AMRAP Strict Chin-ups @ 3010 or Static Hang or Ring Rows @ 3010
rest :60
Power Clean+ Clean Pull Under 3x 3+2 @ 3010
Rest :90
*Chin-ups recorded, post PC+CPU #’s to comments

then…

800 M Run
7 Rounds
5 Box Jumps
5 Russian Unweighted Step-ups/ Leg
800 M Run
7 Rounds
5 Jump Switch Lunges/Leg
5 Kip Pull-ups
*Focus on perfect mechanics during the run, Maintain constant motion during the movements
*Total time recorded

Don’t go through life, grow through life. -Eric Butterworth

Monthly Motivation from Chad

Announcements:
-CFA is changing our morning class times!!  Starting Monday, October 18th, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
-Olympic weightlifting class is back! Join Chad today at 3 PM, 6:30 PM (sold out) or 7:30 PM (1 Spot)
-Our lost and found box will be emptied on Sunday, October 10th!  Please look through it and take your belongings:)
–Happy Hour at Little Woodrows in Southpark Meadows on Thursday, October 14th at 7:30pm!!

AM Results          
  RND 1 RND 2 RND 3 WOD  
Eddie :40 H :30 H :34 H 21:42 (Band, 400M)  
Joel 1 CU :15 H :16 H 19:29 (20″, Jump)  
Ray 12 CU 8 CU 6 CU 16:21 (20″)  
Stephanie :35 H :35 H :36 H 18:35 (Band)  
Dana :03 H 7 RR 6 RR 22:04 (MOD)  
Bill :08 H 10 RR 10 RR 19:52 (MOD)  
Danny 6 CU 8 CU 9 CU 20:09 (20″)  
Noon          
Rob 7 CU 7 CU 6 CU 16:07 Rx  
PM          
Juan Carlos 8 8 8 21:40 Rx  
Stefan 3 4 3 24:11 Rx  
Winnie 6 6 5 16:24 Rx  
Betsy :30 :30 :25 18:18 Rx  
Cat :10 :07 :06 24:28 Rx  
David :10 :09 :07 25:22 (20″, Band)  
Patrick 8 5 4 20:52 Rx  
Winner :31 :28 :25 22:22 Rx  
LG :12 :20 :30 24:17 (Band)  
G :20 :26 :31 18:54 Rx  
Sleeves 8 7 5 15:04 Rx  
Julie 6 RR 6 RR 5 RR 26:12 (MOD)  
Kristin :30 :34 :20 26:01 (Band)  
Stephen 5 5 4 22:07 Rx  
ChiMike 5 6 5 17:50 Rx  
Abbie :25 :25 :32 18:59 (Band)  
Zoom :16 :30 :33 21:20 (Band)  
Crash :09 :07 :08 22:50 (Jump)  
Skipper 6 5 5 18:12 Rx  
Jenn :30 :11 :26 20:15 (Band)  
Darlene :30 :30 :34 23:05 (Band)  
Kavi :24 :22 :07 23:38 (Band)  
Anthony :45 :20 :20 23:09 (Band)  
in Workout of the Day 271 comments

Happy Hour!

Come get your FUN on with the good folks at CrossFit Austin.  Meet the characters from the other classes, see the strange creatures who wake up in time for the 6:30am class, or the twilight crew (not those sexy vampires) who frequent the 7:30pm class.  Come on out and share a few drinks and a great time.

We’ll be meeting at Little Woodrow’s, in the South Park Meadows shopping center.  Boone will be there promptly at 7:30pm, come early to prevent him from sitting by himself and crying in the corner, or drop by anytime thereafter.  Feel free to bring your friends & family and hit us up if you have any questions.  Look forward to hanging with you all!

in Announcements / Events / Workout of the Day 0 comments