TEST WEEK
4 Rounds
15 Ground to Overhead @ 75 lb, 55 lbs
30 Double Unders
400 M Run
*Time Cap 30:00
“Pursue one great decisive aim with force and determination.”-Carl von Clausewitz
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 spotlight a different CFA athlete who stands out and shows just how awesome they are. This month we have chosen the one and only Jeanette Guerrero!
November AOM: Jeanette
State your Name and/or Nickname please:
Jeanette at CrossFit Austin at work it’s TOP
Words to live by?
“Rank does not confer privilege or give power. It imposes responsibility.”
What is your fitness background?
Flag football, Softball, basketball, volleyball, 5 k, 10 k, 15 k, Marathons and 1/2 Marathon. Played sports since JR high.
How long have you been CrossFitting?
November 2010, took a year off after my neck surgery in February 2012. Can’t keep me down..
What’s your favorite part of CrossFit Austin?
The comradery, no one gets left behind on a WOD. Since retiring from the Army I’ve missed the comradery of my Army brothers and sisters. CrossFit Austin has filled that void.
What are your training goals?
Due to my neck injury I have nerve damage in my hands and the pain prevents me from lifting heavy, but I don’t let the pain keep me from doing what I love to do. So with that said my training goal is to keep my body fit for as long as I’m able to.
Favorite sport or activity?
Basketball/Running
Recent adventure you’re planning?
Vacation trip back to Hawaii.
Tell us something we don’t know about you…
In 2003 they discovered a mass in my right lung so I had the 3rd lobe of my right lung removed. Y’all should all feel bad when I pass you up on our running WOD’s, just kidding. Also, I’m a Disable Veteran, Retired Army, 1SG, 27 years of services. HOOAH!!
Longhorns or Aggies?
Breath, eat and bleed Burnt Orange
Leave the fine folks of CrossFit Austin with some parting words…
Thank you CFA coaches for always scaling the WOD for my medical needs, but still making the WOD fun and challenging. I may not be able to lift heavy or ever be a part of the CF games, but I do feel like a part of CFA family and with that I could never go back to a gym. It’s been a privilege meeting and working out with great people. I feel honored to be selected CFA Athlete of the Month. CROSSFIT PROUD!!!
Test Week
Active Recovery Day
20:00 for Quality
10 Russian KB Swings
10 KB Tic Tacs
10 Goblet Squat
10 Lunges (no weight)
10 Push-ups
400 M Run
OR Make Up Day
“Failure will never overtake me if my determination to succeed is strong enough.” -Og Mandino
Test Week
A.
In 15:00
Clean Complex
1 Hang Clean (Power or Squat)
1 Full Squat Clean
1 Front Squat
1 Jerk (any variation, push press is allowed but not recommended)
*After warm-up with a partner start with an empty barbell, and build up to as heavy as weight as possible.
Notes:
Complexes such as this one allow us to train the ability to do more technical power movements under fatigue. They also force the athlete to be more precise and proficient in various elements of a given movement while maximizing training time. The increase physical and mental demands of this complex will allow us to simulate a 95-100% effort clean and jerk without actually putting that load on the bar.
B
7:00 AMRAP
7 Burpees
7/arm Alt. DB Snatch @ 35 / 20
*Total reps recorded
Notes:
This amrap falls in the aerobic power zone (think 1 mile time trial) for the majority of our athletes. As with a good deal of our tests this cycle managing the work and being precise and efficient with movements will be the key to a good score. With a “short” time domain and high turnover movement athletes must find a pace that is aggressive but also sustainable which is no easy task. This is a great test to see what end of the anaerobic / aerobic spectrum you fall in so pay attention to what your limiters are and refine for your approach during retest week!
“Right now, your competition is training” – Uknown
2 Person Relay
15-12-9
Squat Cleans @ 135/95
TTB
Burpees
*Partners alternate rounds
Don’t forget to change your clocks!
Happy Halloween!
A. Build to a Heavy Deadlift in 20 min
B. 3 Rounds
15 Russian KB Swings
15 Pull-Ups
Bear Crawl (length of gym & back)
Don’t forget your costumes!!!
(*ahem – costumes or burpees?)
A. 5 sets
2 OHS
3-5 Pistols
*rest as needed
B. 8:00 AMRAP
12 Front Squats @ 135/95
15 Burpees over bar
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A1. Rope Climbs x2x5 Rest :30
A2. Heavy Russian KBS x5x5 Rest :60
B. 6 Sets
2 Power Clean x2x6
2-5 HSPU
*Rest as needed
“The pain you feel today is the strength you’ll feel tomorrow” – Unknown
5 Rounds
200 M Run
30 Step-ups (total)
30 Wall Balls 20/14
*Time Cap 30:00
“I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” – Jack LaLanne
A. Build to a heavy jerk
B. 5 Rounds
10 TTB
25 Double unders
“Never give up, for that is just the place and the time that the tide will turn.” -Harriet Beecher Stowe
