WOD 7/21

Level Two

Warm-up/Skill Session
Double Under Progression
Rowing Review

7 Rounds
:40 Row for Meters @ 90-95% Effort
:20 Rest
:40 Double Unders or Jump Rope Practice
:20 Rest
:40 Hollow Hold or Rock
:20 Rest
*Avg. Meters Rowed Recorded

Level One

Hip Snatch Progression

A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3
B2. RPU/Dips
C1. Step-ups x5x3
C2. Kip Pull-ups x4-6×3

The Strong Survive?
By Wes Kimball

Sometimes it amazes me the caliber of people we get to work with here at CrossFit Austin.  As most of you know our very own Olympic Weightlifting Coaches Chad and Jodi Vaughn won national championships this past weekend.  For Chad its his 6th title(not to mention being the number 2 rated Olympic Weightlifter in the entire country) and Jodi’s second. Additionally your very own Wednesday AM and Saturday Coach Blake Johnson took home gold in the Raw division of a national level Powerlifting meet this weekend, with 400+ Squats and a 500+ Deadlift.

What gives? Whats their secret?  Its really quite simple… a consistent dedication to their craft. For Chad and Jodi it means practicing the snatch and clean and jerk 5-10 times a week for the last 20 years, while simultaneously spending countless hours squatting, pressing, and pulling to build the strength. For Blake it meant taking 2 months to focus on the squat, deadlift, and bench press, along with a lifelong pursuit of strength.

Whats all this mean for you? Well its no surprise that the folks that routinely turn in the top times day to day are also the ones that sit atop our “Leaders in Strength” board.   Training to be strong gives you the most “bang for your buck” when it comes to be an athlete. Increased flexibility, speed, power, and coordination  are all by products of training to be stronger. If there’s one thing I can attribute my athletic success to, its walking in to dingy old weight room and picking up a barbell when I was 14 years old and never looking back. So starting tomorrow we will be posting a  strength workout for Mondays, Wednesdays, and Fridays/Saturdays that can be done in liu of the WOD .  Thursdays will be reserved for oly class, and I can’t recommend Chad’s Oly class enough. The man’s a 2 time Olympian for pete sake! Its time to get better folks!

Strong people are harder to kill than weak people, and more useful in general. Strong people are harder to kill than weak people, and more useful in general. – Rip

– Don’t forget to sign up for Chad’s Olympic Lifting Class TODAY at 3:00, 6:30 or 7:30pm!  Sign up
Friends and Family WOD this Saturday, July 23rd!  If you want to bring your friends and family to try out CrossFit, sign them up
here for the 11:00am WOD.
– Happy Hour is next Tuesday, July 26th at 7:00pm at
Red’s Porch on South Lamar.

AM Results
Dana 169
Marsha 179
Courtney 173
JV 174
Mego 139
9am 183
Mel 182
Senator 202
Cody 228
Tow Matt 221
Tony 203
Michael 189
Ivan 216
Zayra 163
Ginger 167
M&M 184
Dayna 180
Yoon Sin 144
PM Results
Cat 174
Stacey 173
Betsy 182
Sanchez 193
Jables 186
“G” 170
Geno 228
Tristy 205
Lance 173
Jeanette 167
Mike 198
Turk 220
Pinkie 170
Skipper 190
Elena 141
Young 184
Schittone 175
Ross 197
Level One
Emily S
Mark S
Mr. T S
Vanessa S