WOD 7/21

Level Two

Warm-up/Skill Session
Double Under Progression
Rowing Review

WOD
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

Skill
Hip Snatch Progression

WOD
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

Announcements:
– Don’t forget to sign up for Chad’s Olympic Lifting Class TODAY at 3:00, 6:30 or 7:30pm!  Sign up here.
– 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.