Workout of the Day

Weekly Buy In/Cash Out
2 Sets of 20/leg
Clams, Jackhammers, and Fire Hydrants

Make up/Skill Day/Squat Day

No Squat day today (I bet no one thought that would ever come out of my mouth), we reconvene with squat programs next week.

Make-up
Monday: Conditioning
Tuesday: More Conditioning
Wednesday: Conditioning again, disgusting

Adversity is the state in which man mostly easily becomes acquainted with himself, being especially free of admirers then. -John Wooden

A little motivation from CFA’s very own Chad Vaughn

Announcements-
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!

Weekly Buy In/Cash Out
2 Sets of 20/leg
Clams, Jackhammers, and Fire Hydrants

Tabata the following:
Swings
Sumo Deadlift High Pull (75 lb, 45lb)
Double Unders
Jumping Pull-ups
*Tabata= :20 of Work, :10 of Rest x 8 sets
*Complete full tabata set for each MVMT before moving to the next
*Total Reps for each movement will be recorded

It is during our darkest moments that we must focus to see the light. -Aristotle Onassis

The Push Up

Announcements-
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!

Weekly Buy In/Cash Out
2 Sets of 20/leg
Clams, Jackhammers, and Fire Hydrants

20 Minutes AMRAP
400 M Run
20 Wall Balls
10 Push-ups

We need a clinic on how to catch the wall balls -Jerry Everhard

Hangover Cures

Announcements-
Gymnastics Clinic with Walker August 21st Sign up here.

July PRs!!!!

We put to rest the original CFA quote board!
We’ll start over today, and maybe your quote will live in CFA infamy, like Jerry’s!

5 Rounds
10 Dips
15 Box Jumps (24″, 20″)
20 Sit-ups
200 M Run
3:00 Rest
*Total time recorded

It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not. -James Gordon

Good thoughts on the Nike Ad for women

Announcements:
– Ladies Night Monday tonight @ Liz Yankiver’s house: 3109 Jeanne Marie Ct. Austin 78745
– August 7th POSE clinic with Boone postponed, new time TBD

Mohican Challenge Results on the way today!

Mohican Warrior Challenge

Workout 1:

Chingagook
Take 7 Minutes to work to a heavy Clean and Jerk
For 10 Minutes on the Minute
Complete 1 Clean, or 1 Clean and Jerk (Push or Split Jerk allowed)
*Weight can be increased ONLY 2 times during the workout, it can not be decreased 
*For every completed Jerk a 2 lb bonus will be added to your final weight
*For every missed clean, a 2 lb penalty will be subtracted from your final weight
*Score= Final Weight +/- bonuses and penalties

Workout 2:

Hawkeye
2 Rounds
15 Thrusters (M: 95 lb, W: 65 lb)
15 Lateral Jump Burpees
400 M Run
10 Overhead Squats (M: 95 lb, W: 65 lb)
10 Pull-ups (M: Chest to bar, W: Chin over bar)
400 M Run
*25 Minute Cap
*Score= total time, or 25 minutes+numbers of rep not completed

Final Scoring for the event will be as follows:
Total Seconds in “Hawkeye” – Total Weight in “Chinagook”= Final Score
Goal is the lowest final score possible

Scoring Example:
Hawkeye: time 18:13 or 1093 Seconds. Score: 1093 Points
Chingagook: Highest weight cleaned 245 lb, made 8 jerks for 16 bonus lbs, missed one clean -2 lbs penalty.  Score: 245+16-2= 259 points
Final Score: 1093-259= 834

8 AM Has 6 Spots Left
9 AM Has 5 Spots Left
10 AM is Sold Out

Volunteers
We’re looking for  counters.  If you’re not going to be competing, but still would like to be a part of the event  we can use your judging Skillz! You can also come early, or stick around after your heat! Shoot me an email if you’re interested!

Competitors
If you haven’t emailed me your division, and opening clean weight make sure and do that today! Email me or post to the comments
-Make sure you arrive early, heats will start on the hour exactly, and there will be no general warm-up
– There will be no additional scaling within your division. You will do the EXACT movements, and weights listed for your division. 
– You can move up in division for the final workout on September 11th, but you will be ineligible for the “Most Improved Prizes”

Workout Questions
-Cleans:  Power, or Squat Cleans will be allowed. Reverse curls will not.
-Jerks: A full lockout overhead, with your feet together will constitute a “Jerk” so Press, Push Press, Push/Power Jerk, and Split Jerk will all be counted.
-There will be no racks used
-You can squat clean your first thrusters
-Squat snatches count as an overhead squat

If anyone has additional questions please post to the comments so I can answer them for everyone! Thanks!

Weekly Buy In/Cash Out
2x AMRAP Push-ups
2x AMSAP Front Plank

Clean Skill Work
Jerk Skill Work

then…

4 Rounds
Push ups :15 on :45 off
Swings :30 on :30 off
Unbroken wall balls :45 on :15 off
Split squats 1:00 on 1:00 off (switch legs at :30)

To fear love is to fear life, and those who fear life are already three parts dead.-Bertrand Russell

Look to Move

Announcements:
– Save your spot for the Mohican Warrior Challenge round 1, Tomorrow July 31st!
– Free Workout! Tomorrow @ 11 AM!
– Ladies Night Monday Night @ Liz Yankiver’s house: 3109 Jeanne Marie Ct. Austin 78745
– August 7th POSE clinic with Boone postponed, new time TBA

This is an incomplete list, as we will be gathering more prizes for the final event of the challenge on Saturday September, 11th. Additionally all prizes will be awarded after the final event in Saturday September, 11th.

The following are the people that will be eligible for prizes:

and of course a prize for best costume (Best Costume will be judged on September 11th.)

Prizes Donated:

Lululemon Athletica:
Gift Cards good for 3 Lululemon tops, and 1 Lululemon top and bottom combo.

Airrosti Rehab Centers:
2 Complimentary visits, and 2 foam rollers

CrossFit Austin:
4  Olympic Weightlifting classes, 2 personal training sessions, 8 T-shirts

We’re also working with Massage Envy,  Snap Kitchen, and a few others for additional prizes, stay tuned!

Big Thanks to everyone that has already contributed prizes!

Weekly Buy In/Cash Out
2x AMRAP Push-ups
2x AMSAP Front Plank

Make-up/Skill Day
Monday: Front Squats, and Car Dodges
Tuesday: Sprint, Pull-up, Press, Repeat
Wednesday: Hello Knees, these are my friends “Elbows”

Skill Suggestions:
*Do Mondays Skill Session (Not a suggestion, if you haven’t done it do it)
*Squat Program
*Jerks
*Pistols

Efficiency is doing things right.  Effectiveness is doing the right things. -Zig Ziglar

Leisure Time

Announcements:
-Happy Hour tonight at Little Woodrows
– Save your spot for the Mohican Warrior Challenge round 1, This Saturday July 31st!
– Free Workout! This Saturday @ 11 AM!
– Ladies Night Monday Night @ Liz Yankiver’s house
– August 7th POSE clinic with Boone postponed, new time TBA