Announcements

All Levels – Week 1 of 8 Strength and Aerobic Base

30:00 AMRAP
100 Walking Lunges @ 35 lb, 20 lb
100 DB Thrusters @ 35 lb, 20 lb
100 DB Snatches @ 35 lb, 20 lb
100 Box Jumps w/ Step down  @ 20 lb, 14 lb

*1 pair of DB’s per team, 1 person works at a time
*Every 2 minutes athlete run 100 M together
*Workout is over after 30 Minutes or all reps are complete

[youtube]http://youtu.be/p7V-8v8tOJQ[/youtube]

All Levels – AM
Michele	15:24
Jenny & Dayna	19:09
Lowkes & Kandace	21:34
Double “S”	23:57
Maureen & Kara	25:05
Krebs	25:35
Jamie & MegO	25:42
Team Awesome	28:00
The Beal Boyz	355 reps
Chandlers	30:00
Aaron, Frank, & Chaz	29:34
Jillian & Nicole	29:02
Heather & Rick	29:11
E-Rod & Bryan	25:25
Kristi & Jackie	29:27

All Levels – Week 1 of 8 Strength and Aerobic Base
A.
10:00 Alt. EMOM
Even: 5 Goblet Squats @ 60X0
Odd: 5 Ring Rows @ 60X0

B.
10:00 Alt. EMOM
Even: 5/leg SLDL
Odd: V-ups

C.
14:00 Alt. EMOM
Even: 250 M Row
Odd: 3 5 Step Burpees

D.
5 Rounds
:30 Deadbugs
:30 Rest
:30 Shin on Wall Stretch
:30 Rest

All Levels – AM

Gage

Sissy

Bradley

Jeff

Maureen

Chad

Lee

Sarah

Humberto

Mick

Dayna

Velvet

Page

Tow Matt

Sydney

Morgan

Shelby

Red

Jose

Silas

Roland

Valeria

MegO

All Levels – Noon

E-Rod

Denise

Jared

Jeanette

Meridith

Vance

Tineke

Sean

Performance – Week 1 of 8 Strength and Aerobic Base
A. Hang Clean + Clean x2+1×5 Rest :90
*build to a challenging but not max weight
B. DB Split Squats x5/legx4 @ 30X0 Rest :90
C1. RDL x5x5 @ 3111 Rest :60
C2. WTD Push-ups x5x5 @ 60X0 Rest :60

Foundations
Skill
Hip Snatch

A. Hip Power Snatch + (OHS Mobility Allows) x3x5
B. Press x5x3 @ work up
C. Back Squat x5x3 @ work up

4 Rounds
Resisted Sprints w/ Tire 50m (Tire Only)
Rest 1 min
:20 sec Speed Skaters
Rest 1 min

“Nobody’s a natural. You work hard to get good and then work hard to get better.” – Paul Coffey

Foundations – AM
Jonathan
Michael
Josh
Humberto
Daniel
Tim
Yvonne
John
Jannica
Kenyon
Mayela
Casey
Performance – AM
Kristi
Jenny
Gage
Kara
Sissy
Tineke
Lee
Big Spoon
Ken
Carlos
Gwar
Red
Jessie
Page
Steve
Tow Matt
Shelby
Jose
Lisa
Sarah
Silas
Bianca
Marky Marc
Chet
Ray
Michele
Mercy
Ladies Class
Kristan
Mer
Foundations – Noon
Gerald
Avtar
Miller Time
Foundations – PM
Jackie
Sydney
Daniella
Vance
Julia
Jason
Max
Lauren
Madison
Performance – PM
Kinchen
Sanchez
Andy
Gil
Michael
ABC
Dixie
Evil
Matt
Pam
Jeri
Kristin
Ryan
Kristin
Phillip
KJ
Carrie
Emily
Cassie
Keith
Nicole

Performance – Week 1 of 8 Strength and Aerobic Base
Warm-up
10:00 Alt. EMOM
Even: 4 Goblet Squats @ 60X0
Odd: 4 Ring Rows @ 60X0

A. Push Press x3x5 Rest :90
*Weights recorded
B.
3 Rounds
10 Pull-ups
20 Wall Ball
C.
5 Rounds
:30 Band Walks (alt. Forward and Lateral)
:30 Rest
:30 Pigeon Stretch :15/leg
:30 Rest

Foundations
Skill
Kip Pull-ups

A. 5 mins of 30 sec Kip or Jumping Pull-ups / 30 sec Jump Rope

B. 5 mins of 30 sec DB/KB OH Reverse Lunges / 30 sec Jump Rope

Test
1 Mile Run

Core
TGU (Hip Bridge Only) x4/ea side x3

“Exercise in the morning before your brain figures out what you’re doing.” – Unknown

Foundations – AM
Chad	8:14
Erin	12:14
Dawn	9:44
Humberto	10:12
Jim	row
Yvonne	8:31
Jannica	11:04
Meridith	8:50
Performance – AM
MegO	85	6:03
Gage	135	3:10
Mitch	95	4:35
Ed	95	5:00
Lee	135	4:32
Rulin	105	4:09
Ivan	155	3:21
Sissy	75	5:41
Carlos	85	4:24
Shelby	80	5:45
Jillian	80	4:29
Page	115	3:44
Tow Matt	135	5:02
Dayna	95	4:33
Kevin	75	5:26
Jose	85	4:40
Sarah	65	4:10
Ryan	135	4:35
Ray	125	3:09
Juan Carlos	115	3:01
Andre	95	4:36
Performance – Noon
Dixie	85
Dallas	155	7:50
Eric	155	4:20
Chet	165	6:44
Avtar	85	4:52
Gerald	155	4:51
Jared	155	4:46
Tineke	70	5:14
Taylor	105	5:48
Mercy	65	4:13
Foundations – PM
Sydney	10:03
Scott	8:43
Madison	9:06
Kristy	8:13
Jason	8:08
Max	4:50
Lauren	4:40
Julie	4:40
Page	5:17
Kelcey	4:49
Performance – PM
Jeri	85	5:13
Lane	145	4:21
Laurel	35	5:56
Sanchez	145	5:14
Ian	155	3:02
Gil	145	3:50
Matt	125	4:29
Pam	70	4:45
Jeanette	55	4:47
KT	70	5:17
Ed	85	5:40
Sean	95	5:51
Larry	115	4:11
Rahul	125	7:00
Keith	155	5:56
Frank	95	6:25
Brooke	85	7:00
Chad	135	5:45
Velvet	75	5:46
Carolyn	70	7:58
Kristin	80	5:30
Bianca	80	5:37
Allyson	85	6:03
Nicole	95	5:46
Keith	125	5:04
Carrie	70	9:01

 

Performance – Week 1 of 8 Strength and Aerobic Base
A.
21:00 Alt. EMOM
1. 3-5 Push-up @ 60X0
2. 3-5 Russian KB Swings
3. 3/leg Walking Goblet Lunges (Slow and controlled
B.
8 Minute AMRAP
500 M Row
20 Step-ups / Leg
*Rounds Recorded
C.
5 Rounds
:30 Deadbugs
:30 Rest
:30 Shin on Wall Stretch
:30 Rest

Foundations
Skill
Deadlift, Box Jumps

A1. Deadlift x5x4 @ work up Rest :30
A2. Box Jumps x8x4 Rest :90

B1. Push-ups x6-8×4 Rest :30
B2. MB Chest Pass w/ Partner x10x4 Rest :90

Partner Relay
10 Min AMRAP
50m Sprint
3 Burpees w/0 Push-up
50m Sprint
*1 Person works at a time

Test
:90 sec Front Plank

“Every time you eat or drink you are either feeding disease or fighting it.” – Heather Morgan

Foundations – AM
Team Awesome	6
Awesome 3	6
Knock out	2
Damf	5
B&H	5.5
JT Experience	6.5
MJ	5
B&M	4.5
Performance – AM
Kristi	1+row+20
Shelby	2
Ken	1+row+11
Janet	1+row+30
Sarah	2+30m
Ivan	2+100m
Mitch	2
JV	2+row+8
Silas	1+row+10
Lisa	1+row+5
Page	2+200m
Josh	2+220m
Juan Carlos	2
Gwar	1+row+11
Dayna	2
Steve	1+row+32
Andre	2
Roland	1+row+24
Jose	2+20m
Jeff	2+100m
Ray	2+1m
Mercy	1+row+10m
Mark	2
Dallas	1+row+27
Michele	1+row+20
Ladies Class
Josie	1+row+24
Jill	2
Mer	2+65m row
Foundations – Noon
Jared	8
Performance – PM
Gil	1+row+30
Gabriel	1+row+18
Kevin	2+150m
Jonathan	1+row
Aaron	1+row+12
Ed	1+row+20
Sean	1+row+15
ABC	1+row+15
Ryan	2
KT	1+row+6
Pam	1+row+12
Evil	1+row+15
Heather	1+row+16
Andy	1+row+6
Larry	2+170m
Phillip	2+50m
Sanchez	2+100m
Kristin	1+125m
Jillian	2
KJ	1+295m
Missy	1+23
Ian	2+400m
Paul	2+400m
Allyson	1+345m
Leah	2+400m
Cassie	1+145
Bianca	1+345
Rahul	1+365

All Levels
Tester (done as individuals, partners judge each other)
“13.4”
7:00 AMRAP
3-6-9-12-15…..
Clean and Jerk @ 135 lb, 95 lbs
TTB

All Levels – AM
Lane	43 Rx
Kara	74
Josh	56
Gabi	68
Dixie	25
Jackie	75
Jillian	87
Brian	58
Amanda	89
Sanchez	53 Rx
Jenny	52
Sean	46 Rx
Casey	88
Maureen	75
Nicole	37
Ryan	51
Chris	49
Kevin	37
David	65
KJ	45
Greg	73 Rx
Kristin	53
Bruce	54
Aaron	42

All Levels
Makeup Day or Active Recovery Day

A.
CFA – B Warm-Up

B.
6 Rounds for Quality
5 OVHD Walking Lunges @ 45 lb, 25 lbs
5 Wood Choppers @ 45 lb, 25 lb
5/arm 1/2 Kneeling DB/KB Press
5 Horizontal Pull-ups
5 Supermans

[youtube]http://youtu.be/MHLwTVOWFFY[/youtube]

All Levels – AM
Kara
Mitch	210 (thurs make up)
Maureen
Sissy
Humberto
Jose
Sarah
Andre
Page	125, 2:27 (wed make up)
Tow Matt	17:32 (mon make up)
Suzi
Yvonne
Mercy
Michele
Gabrielle
All Levels – Noon
Avtar
Gil
Chet

From CFA Management:

CrossFit Austin is proud to introduce the newest member of our Coaching Staff Andrew Key.  Andrew has made the move to Austin from Dallas, where he’s spent the last 2.5 years coaching at CrossFit Dallas Central.  We’re excited to add another seasoned and experienced coach at CrossFit Austin, expect to see Andrew on bright and early on Tuesday and Thursday mornings in September!

About Andrew:

Andrew found CrossFit after his days of college football at Texas A&M and has enjoyed its benefits ever since. Through this newfound community he learned about better movement, true nutrition, and his passion. After college (and 2 years in the business world), Andrew knew this was the place for him. He’s been coaching CrossFit for over 2 years and is excited to hit the ground running with CFA!

A note from Andrew:

Since graduating from Texas A&M, I’ve become a husband and father. I enjoy drinking fine scotch, coffee and red wine. I like helping people discover the positive power that quality food possesses. I cannot wait to travel the world much more. I use fitness to keep me lethal on the sand vball court. I’m super pumped to be at CFA!

Performance – Week 8 of 8 Test Week
Tester
A.
Find 1 RM in the Front Squat in 20 Minutes
*Use 6-8 sets to find your new Max

B1. DL x1x6 @ 90% Rest :60
B2. WTD Strict Pull-ups x1x6 @ Find a new 1 RM Rest :90

Foundations
Skill
Handstand

20:00 AMRAP
500 M Row
5 V-ups
5 Box Jumps
*Rounds recorded

“If it doesn’t challenge you, it doesn’t change you. – Fred Devito

Foundations – AM
Humberto	5
Jim	4
Jonathan	6
Chad	4
Bryan	4
Jackie	3
Daniel	4
John	3
Scott	6
Chris	4
Casey	4
Yvonne	5
Courtney	5
Michele	6
Performance – AM
Kristi
Sissy
Gage
Ivan
Ian
Janet
Big Spoon
Lia
Tineke
Sarah
Lee
Ed
Steve
Joseph
Tow Matt
Jose
Lisa
Roland
Ray
Mercy
Michele
Ladies Class
Jenny
Valeria
Heather
Jill
Foundations – Noon
Jared	6
Andrea	5
Julia	5
Shelby	6
Meridith	5
Foundations – PM
Sydney	5
Kelcey	4
Simon	6 +row
Jason	6
Emmy	5
Max	5 +row
Vance	4 +row
Lauren	5 +row
Rahul	6
Performance – PM
Chet
Sanchez
Coco
ABC
Ryan
Kristin
Michael
Sean
Ed
Pam
Jeri
Frank
Kayleen
Kristin
Cassie
Larry
Paul
KJ
Allyson
Missy
Nicole
Carrie