Performance
A. Build To a Tough Single in the Power Clean in 10:00

B. 10:00 Alt. EMOM
3 Power Cleans @ 85%
5-7 Push-ups (Scale up to plyo push-ups)

C.7:00 AMRAP
3 CTB Pull-ups
6 Box Jumps @ 24” 20”
9 Back Squats @ 135 lb, 95 lb
*Total rounds recorded

Foundations
Skill: Deadlift

A1. Deadlift x1-2×6
A2. Push ups  x4-6×6
B. SL RDL w/ KB x 8×3

Test
Mile

“Each of us has a fire in our hearts for something. It’s our goal in life to find it and keep it lit.” — Mary Lou Retton

All Levels
10 Rounds
9 Shoulder to Overhead @ 135 lb, 95 lb
15 Push-ups
21 No Push-up Burpees
*2 person teams, alternate rounds, each team member will complete 5 rounds

VIDEO: Amy Purdy – “Making Team USA”

All Levels
A.3-3-3-3-3
Hang Clean to Thruster

B. 5 Rounds
5 Deadlifts @ 135 lb, 95 lbs
10 Box Jump Step Down
15 Wall Balls @ 20 lb, 14 lb
*Time recorded

In honor of Valentine’s Day, here is a little something sweet from www.primalpalate.com

Performance
A. Press x1x6 @ 90% Rest 2:00
B1. Back Squat x2x6 @ 85% Rest :60
B2. Weighted Pull-ups x2-3×6 Rest :60
C1. DL x2x3 @ 85% Rest :60
C2. DB Bench Press xNickels x3 Rest :60

Foundations
Skill: Kip Swing/Jumping Pull-up

Ladder 1-10
KB Swings
Burpees
Ab Mat Sit ups
10:00 Cap

Test:
Front Plank

“Life is a song – sing it. Life is a game – play it. Life is a challenge – meet it. Life is a dream – realize it. Life is a sacrifice – offer it. Life is love – enjoy it.” -Sai Baba

Performance
A.25 Rope Pulls For Time
*3 person teams

B.
2K Row
5 Rounds
3 Kip Pull-ups
10 No Push up Burpees
20 Step-ups  @ 20”, 16”
*Time recorded

Foundations
Skill: Clean

A. Hip Power Clean+Front Squat  x1+3 x5
B1.Press x2x5 20X2
B2. Pull ups  x2x5 30X0
C.DB Reverse Lunges x5/leg x5 

“The greatest of follies is to sacrifice health for any other kind of happiness.” –Arthur Schopenhauer

Performance
A1. Push Press x3x5 Rest :30
A2. DB Reverse Lunge x8/leg x5 Rest :60

B.10 Rounds
In 2:00…..
5 Box Jumps @ 24”, 20”
5 Hip Power Snatches @ 75 lb, 45 lb
Hill Sprint
Rest remainder of 2:00
*Avg time / round recorded

C.5:00 EMOM
2-5 Plyo Push-ups

Foundations
Jump Progressions
(Ankle Bounce, Pogo, rocket,  box jumps)

4 Rounds
8 Push ups
8 DB Squats
400 M Run

“Wherever you go, go with all your heart.” -Confucius 

Even in beautiful Costa Rica, Aaron keeps the Push Up Man in his heart!

Performance
A.10:00 EMOM
1 Power Cleans @ 90%
5 Double Unders

B.12:00 Alt. EMOM
even: 4-6 Kip Pull-ups
odd: 5 Back Squats @ 60-70%

C.5 Rounds
7 Front Squat @ 135 lb, 95 lb
7 Ring Rows
*Time Recorded

Foundations
A1. KB Deadlift x8x4
A2. KB or DB Push Press x8x4
A3. Ring Row x8x4

(Teach rowing before workout)

Test:
3 Rounds
500 M Row @95%
Rest 3:00
*Record Best Time

“Take care of your body. It’s the only place you have to live.” – Jim Rohn

It’s Progenex Day @ CFA! Look for Ike today to get all the info you need on the Progenex line up!

**Regular Classes have been replaced by the “Sweat with your Sweetheart” Free Community WOD!

Sign Up Here!

400 M Run
50 Wall Balls
50 Partner Pull Ups
50 Medball Partner Sit ups
400 M Run

We’re excited and proud to announce that we’ve promoted Adrienne “Power Ade” Rampaul to General Manager of CFA operations! Ade has impressed us from  day one with her tireless work ethic and enthusiasm and she’s  already been working incredibly hard behind the scenes to make CFA a better place for our coaches and clients.  Below you’ll find a message from Ade that perfectly describes who she is and why we’re so excited to expand her influence at CrossFit Austin. – Wes and Boone

A Note to my CFA Peeps….
During the summer, I get toads and frogs in my yard. I think it’s because I’m one of the few houses on the block with a sprinkler system. Every summer, my nutcase dog Cooper will run into the house like a wild horse (who put a nickle in him!?), foaming at the mouth.

That’s the tell; the foam.

He’s got one.

The poor frogs that love the water in my yard should start a committee that warns other frogs about Cooper. “He’ll snatch you up and keep you in his mouth. He’ll bring you into the house and, if you’re a lucky frog, he’ll spit you out and patiently wait for you to give off sign of life.”

The first time it happened, the frog was dead. I opened Cooper’s mouth and took out a lifeless frog. My heart sank.  What did I do? I put him in a paper bag and set it on the countertop determined to bury him the following morning. What felt like 10  minutes later, the paperbag was jumping around on the countertop. What the hell? ZOMBIE FROG!!

Smart frog: Play dead.

Now, when Cooper brings in a slimy creature, I’ve told myself the best thing to do is fill the sink with water and place it in there to bring down it’s stress level and allow life to refill those green veins. (*I don’t claim to know that’s the best thing to do. Nor do I know if their veins are actually green… but this is MY story).

“Really Adrienne?!” Is what I’ve been scolded by housemates in the past…

My answer: Yes, really.

Here’s the thing. If there’s one thing I know about myself, it’s that I’ve always had a passion for helping others (creatures and humans alike – call me a hippie if you want). Helpless frog needs a soothing pool of water? Done. Volunteer with Easter Seals for the weekend to provide a kickass weekend ‘camping’ experience to the campers? There.

It’s only in the last 5 years that I’ve honed into this characteristic and realized that my purpose is to serve. And leadership is my avenue.

I’ve spent my last 8 years in leadership with 2 organizations (one in San Diego, one here in Austin). I had the honor of leading a staff ranging from 10-30. To me, leadership is not a rank. Leadership is not a position.  Leadership is a decision. Leadership is a choice. It has nothing to do with your position in the organization. If you decide to look after the people to your left, if you decide to look after the people to your right, you have become a leader. At CrossFit Austin, there are leaders all around. It’s in our community. It’s in our coaches.

There’s nothing that I want more than to feel that my work matters and for those who want to inspire others to feel the same; to strive to bring out the best in others. I believe in the ripple effect; people follow passion. Passion is energy. Pay it forward.

I take coaching very seriously in that I want nothing more than for each of you to gain. Gain what? Well, that varies from class to class, athlete to athlete. Be it movement quality, mental strength, muscle mass, stress relief…

CrossFit Austin has been a family to me since I walked through the bay door January of 2013. Starting as a client,  growing into a coach… I’m honored to be a part of the team where I’m surrounded  by other leaders and I can raise the bar (pun intended) with each accomplishment of every one of you. Coaching is a phenomenal platform for helping others achieve.

Thanks for a great year so far as a client and coach – here’s to the struggles, fights, failures and wins in 2014!

Adrienne

All Levels

A.3-3-3-3-3
Hip Power Snatch

B. 5 Rounds
5 Ring Rows
10 Walking Lunges / Lunges
15 Sit-ups
300 M Run
*Time recorded

Paleo Creamy Bacon Brussels Sprouts courtesy of Miss Leah Alter!