A. 3 Rounds
10 KBS Swings 24/16
30 Double Unders
200 M Run
Rest 2:00
B. 5 Rounds
10 Hollow to Superman
Farmer Walk (Heavy, one lap around the gym)
*Rest as needed
“Correction does much, but encouragement does more.” –Johann Wolfgang von Goethe
Scores:
A. 20:00
Kip Pull-ups
Progressions/ Work / Practice
B. Karen
150 Wall Balls
*For time
“Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.” –Thomas Carlyle
scores:
We’re excited to welcome everyone to the brand new CrossFitaustin.com! We’ve been working on our new updated website for almost 3 months now! Below you find a diagram of how to navigate the new site from your desktop. As with any new website there maybe issues that pop up, if you notice something or have a question please email us at info@crossfitaustin.com. For the remainder of the month we’ll be adding to and tweaking the site as we see fit. Enjoy!
A. 16:00 E2O2
3 Clean & Jerk @ appx. 70% (not TnG)
B. Front Squat x2x5 @ 80-85% Rest 2:00
C. Extra Credit
Accumulate 200 seconds in a L-sit hang
“With the new day comes new strength and new thoughts.” -Eleanor Roosevelt
Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.
Our February Athlete of the Month is LaShea Itz! She’s an early bird and can be found sweating it out in the 5:30 or 6:30 am hours. We’ve watched this girl work hard from day one and make some amazing progress in her time with us. Get to know Lashea a little more in her interview below. If you can crawl out of bed in the wee hours of the morning, come meet this hard-working gal for yourself. Congratulations LaShea! We are thrilled to have you as this month’s Athlete of the Month.
State your Name and/or Nickname please:
LaShea Itz or lashitz…. (Thank you coaches!)
Words to live by?
Count your blessings not your worries 🙂
What is your fitness background?
My fitness background… I was a Cheerleader, Basketball player (seemed more like football at times), and Hurdler all four years of high school!
How long have you been CrossFitting?
I had my one year anniversary January 8 of this year 🙂 it was super special!! Was gifted with a workout that made me want to throw up…
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
Ha, my first day… I remember Dayna Lowke busting out her burpee box jumps like it was nothing. SUPER INTIMIDATING. And Jillian English dancing in a random corner… Nothing has changed!
What’s your favorite part of CrossFit Austin?
The people. Everyone that I workout with are so motivating, fun, and down to earth! The coaches, wow YALL ARE INCREDIBLE!! Always so helpful and encouraging! People always ask how I am able to go and workout at 5:30 or 6:30 in the morning every day? And it’s because I’m excited to see everyone!! Having a family like this is so amazing!
Current Training Goals/PRs?
Goals and PRs… To stay healthy and toned! I haven’t felt this in shape in a while… Maybe ever!!
Tell us about a moment you felt most proud of yourself during a workout.
Hm… When I didn’t need my inhaler after wall balls!! Haha
If you could create a WOD and name it for yourself, what would it be?
For time:
Run to Walmart
Buy a 12 pack of Reeses
Buy a bottle of wine (your choice of wine)
Eat the Reeses
Drink the bottle of wine
Run back to the gym
Name: Cheat day 🙂
What are your hobbies, interests and/or talents outside of CrossFit?
Well.. I am a hairstylist so I LOVE playing with hair and making people feel pretty! Thursday nights I have no life and I’m not ashamed of it! Me and my sister have a date with the TV (Greys Anatomy, Scandal, and How To Get Away With Murder). But I love being outdoors and staying active, what better city to do that in than Austin?!
Upcoming adventure you’re planning?
Going to Orange County, California for the birth of my cousins baby in early April or whenever she is ready to meet the world 🙂
Tell us something we don’t know about you…
Well… I am kind of an open book… When I was 7 my dad told me I needed to go to smiling lessons because apparently I didn’t know how to smile, 11 years later my senior year I was nominated “Best Smile”. Braces are a life changer HA. Thanks dad! (I didn’t go to smiling lessons)
Longhorns or Aggies?
Go Irish?! I’m a Notre Dame fan since my cousin Cam McDaniel played for them the past 4 years and is now working for the next level of football!! Yay Cam!
Leave the fine folks of CrossFit Austin with some parting words…
Embrace the suck 🙂
LOVE MY CROSSFIT FAMILY SO MUCH 🙂
A. Partner Interval
3 Rounds
10 Power Snatches @ 95/65
500 M Row
*One partner works at a time. Both partner will complete 3 rounds
*Team Time Recorded
B. 25 Strict Chin-ups / Pull-ups
20 Push-ups or Handstand push-ups
100 Double Unders
*For quality, rest as needed, complete the exercises in any fashion you wish
“Nothing ever becomes real till it is experienced.” -John Keats
A. 12:00EMOM
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean (by feel)
B. DL x2x5 @ 80-85% Rest 2:00
C. 21-15-9
Back Squat @ 135/95
Russian KB Swing 24/16
*Time recorded
“The future belongs to those who prepare for it today.” -Malcolm X
15:00 AMRAP
5 Jerks
10 DL
15 Box Jumps / Step-ups
M: 115 lb
W: 75 lb
*partners alternate rounds
{Whole Life Challenge Seminar with Coach Ben: Nutrition 101 at 11:00 am!}
Join Austin Weightlifting from 9:00 am – 11:00 am for a Free Oly Open Gym Session!
{Register Here}
A. 3 Rounds
10 Front Squat
15-30 UB Double Unders
Rest 2:00
*front squat weight recorded
B. 4 Rounds w/ Partner
500 M Row
Double Farmers hold
– one partner holds kb’s or DB’s while the other rows.
– There is a 5 burpee penalty for every time the DB/KBs are dropped (they may be dropped to switch partners)
– At the end of the workout both athlete’s must have rowed a total of 2000 M
– time is recorded when athlete’s have completed all the penalty burpees
A. 20:00 Work on Rowing Mechanics
B. 7:00 AMRAP
3 DB Thrusters @ 45/20
3 TTB
6 DB Thrusters @ 45/20
6 TTB
9 DB Thrusters @ 45/20
9 TTB
12 DB Thrusters @ 45/20
12 TTB
etc…
Total reps recorded, continue increasing reps by 3 until time is done.
“We choose our joys and sorrows long before we experience them.”-Khalil Gibran
