A. 9:00 EMOM
Min 1 – 4-8 Strict HSPU or 3 Negatives w/ 4 second descent
Min 2- 2-4 L-Sit Chin-up or :30-:40 L-SIt Hold / Hang
Min 3 – 10 total Corner Wipers
B. Strict Press
x5 reps x3 sets @ 50, 60, 70%
x3x3 @ 85-90% (choose the same wt for all 3 sets, no failed reps)
x10x1 @ 55-65%
Rest :90-2:00 between sets
C. E2O2
Back Squat x3x6 by feel
*Try to improve 3-5% from last week
then..
1 Set Max Reps @ 5 RM, 20X1
*Strictly adhere to tempo, 2 down right back up, one breath at the top and right back down
Extra Credit / Cool Down
3 Rounds
10 Supermans
10/leg Back Plank w/ leg lifts
“Every accomplishment starts with the decision to try.” –Albert Einstein
A. 18:00 EMOM
Min 1- 6-8 UB Power Jerks
Min 2- 6-8 UB PL Shoot Throughs
Min 3- 10-15 UB Wall Balls
B. 4 Rounds @ 90-100% effort
8 UB Hang Squat Cleans
300 M Run
Rest 2:00
*Build weight each set, must be unbroken
*Weight Recoreded
Extra Credit / Cool Down
15:00 Walk/Run, Row, Bike (easy effort)
3 Rounds
5 Scap Pull-ups
5 Ws, Ys, and Ts
“In order to excel, you must be completely dedicated to your chosen sport. You must also be prepared to work hard and be willing to accept destructive criticism. Without 100% dedication, you won’t be able to do this.” –Wilson Mizner
Team WOD
3-4 Person Teams
12 Rounds
5 Hip Power Snatch
10 Burpee Box Jumps
200 M Run
*One person works at a time
*Total team time recorded
Last Chance to get the Back To School deal on our September Prep Cycle! Have a friend that is interested in starting CrossFit? The Prep is the way to go. $50 off for September cycle only!
Well, we’re finally ALL IN in our new facility. What we mean by that is, we’re no longer dependent on the old building for showers, water and toilets. What we don’t mean by this is, everything has its place and we’re all settled. With that, we’d like to extend a huge THANK YOU!
THANK YOU for the time you gave, helping move us from one space to another THANK YOU for the patience you continue to maintain while the dust (literally) settles THANK YOU for excusing our mess while we learn the new space and find homes for everything THANK YOU for your continued belief in our programming, direction and drive for CrossFit Austin THANK YOU for grin and bearing the stagnant air in our new space while we obtain new fans and find the best space for them to move the air THANK YOU for making the CrossFit Austin community what it is THANK YOU for your feedback on our survey regarding the move and new facility
We received a decent amount of feedback from the survey, both constructive and praise, and we couldn’t be more thrilled. Keep it coming! We’re making strides in addressing some of your feedback, such as:
Cleanliness– while the dust settles we’ve increased the cleaning crew and given them directives to make sure the floors are prioritized! Organization– there’s a lot of space left to be utilized and items that still need homes. Much of our equipment has found a home and we thank you for keeping things organized by putting items back where you got them.
We are still learning what works and what doesn’t though, so if you go to find an item and it’s been moved – you aren’t going crazy! We’re trying to make the most efficient use of the space and effective layout possible. Equipment– We’re outfitting the new space in a series of phases. Phase 1 is complete! Our new rig, new bars, new plates and misc. other items are here! Look forward to Phase 2 & 3 by the end of 2014, to include: social seating area (think couches & coffee), OLY lifting platforms, Eleiko & Chad Vaughn bars & plates, Blocks, additional ‘female’ bars, Rowers, Slam Balls, Onnit Supplements & Equipment… to name a few
With all that said, 2014 will close with a BANG! and 2015 will be our greatest year, yet!
A. 9:00 EMOM
Min 1 – 4-8 Strict HSPU or 3 Negatives w/ 4 second descent
Min 2- 2-4 L-Sit Chin-up or :30-:40 L-Sit Hold
Min 3 – 10 total Corner Wipers
B. Strict Press
x5 reps x3 sets @ 50, 60, 70%
x3x3 @ 85-90% (choose the same wt for all 3 sets, no failed reps)
x10x1 @ 55-65%
Rest :90-2:00 between sets
C. E2O2
Back Squat x3x6 by feel
then..
1 Set Max Reps @ 5 RM, 30X1
*Strictly adhere to tempo, 3 down right back up, one breath at the top and right back down
Extra Credit / Cool Down
3 Rounds
10 Supermans
10/leg Back Plank w/ leg lifts
“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” -Aristotle
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 chosen the amazing Kat Bevel!
State your Name and/or Nickname please: Kat
Words to live by: “Let yourself be vulnerable… The part of you that is going to be the best is the part of you that you want to most deny.” -John Cusack “Ask yourself what makes you come alive and do that. Because what the world needs is people who have come alive.” -Howard Thurman
What is your fitness background? I did gymnastics between the ages of 7-17. More recently, before crossfit, I did a lot of yoga and I’ve dabbled in a little of everything growing up from wrestling to rock climbing.
How long have you been CrossFitting? 18 months
What’s your favorite part of CrossFit Austin?
The people! CrossFit has really changed my life and my perspective on so much. There are so many things that CrossFit and it’s community of people, especially the women, have taught me. I’ve finally found not only an outlet I was missing since my gymnastics days, but also a group of people who continually inspire me, support me and others, and are genuinely interested in seeing their peers meet goals. CrossFit has completely solidified my viewpoint that people and relationships matter most in life. It’s amazing what one can accomplish when surrounded by people who challenge and uplift you, people who show up everyday to their own life for betterment. It’s incredible watching others get back up after they fall, keep pushing towards their own goals and never give up on themselves and ultimately life. I’m so grateful to know such incredibly motivated, determined, strong people.
What are your training goals? I would love to be able to be considered for a regionals team next year! Also, string together multiple muscle ups, and to close the gaps between my weaknesses and strength and to definitely work on aerobic capacity. Favorite sport or activity? Yoga, anything gymnastics related, wake surfing, and cooking!Recent adventure you’re planning? I love traveling! I’m a wedding photographer and I have an elopement in Scotland coming up, so I’m making a vacation out of it too and tacking on Iceland. I leave in just a couple weeks and I couldn’t be more excited! I’m also pretty excited about Costa Rica in November, and Tulum in April of next year for my 30th birthday. 🙂
Tell us something we don’t know about you… I have a goal of visiting 6/7 continents and volunteering for a couple of orphanages and animal sanctuaries/rescues along the way before I’m 35.
Longhorns or Aggies?Admittedly, I’m not much of a football fan, but I’m an Austinite through and through so if I had to choose, it’d be Longhorns.
Leave the fine folks of CrossFit Austin with some parting words… I may be a bit distant/quiet but I have a huge love capacity and I’m truly wowed and inspired by every single person at CFA. It’s been an amazing journey so far, and I’ve learned so much from all my peers and coaches. I’m endlessly grateful for all of you and the way CrossFit has changed my life.
