Announcements

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

Performance – Week 8 of 8 Test Week
A. In 10 Minutes Work to a 2 RM Hang Clean
*Best Clean Recorded

B. PREVIOUS RESULTS
2 Rounds
800 M Run
10:00 Rest
*Best 800 Recorded

Foundations
Skill
Kip Swing/Jumping Pull-up Progression

A.
EMOM Alternating for 10:00
Even 5 DB/KB Front Squats
Odd 5 Kip/Jump Pull-ups

B.
EMOM Alternating for 10:00
Even: 3/ea Leg Step ups
Odd: 5 Burpees

C. 800 M Run
*Record 800 M Time

“I’m not in competition with anybody but myself. My goal is to beat my last performance.” – Celine Dion

Performance – Week 8 of 8 Test Week
Makeup Day or Active Recovery Day

A.
CFA – A Warm-up

B.
6 Rounds for Quality
5 KB Goblet Squat
5 KB Russian Swings
5 Push-ups
5 Ring Rows
5 Sit-ups

Foundations
Skill
Rowing, KB Swings

A1. x3x5 Press
A2. x3x5 Strict Pull-ups

B.
10:00 AMRAP
20 Air Squats
10 Ring Rows
10 KBS
200m Run
*Record Rounds

“Get going. Move forward. Aim High. Plan a takeoff. Don’t just sit on the runway and hope someone will come along and push the airplane. It simply won’t happen. Change your attitude and gain some altitude. Believe me, you’ll love it up here.” ― Donald Trump

Performance – Week 8 of 8 Test Week
A. Hang Snatch x2x5 Rest :90
*By feel

Tester – Previous Results
B.
“Nancy”
5 rounds
400 meter run
15 Overhead squat 95 lb, 65 lb
*Time recorded

Foundations
Skill
Snatch

A.
5 Rounds for Quality
3 Hip Power Snatch
5-8 Push ups

B.
4 Rounds
10 DB Thrusters @ 35 lb, 20 lbs
300 M Run
* Times Recorded
*15:00 Cap

[youtube]http://www.youtube.com/watch?v=wctFvEdcUqo[/youtube]

SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

CLICK HERE TO DONATE

All Levels – Week 7 of 8 Work Capacity
A.
10 Rounds
500 M Row
10 Burpees
*Partner alternates rounds, each partner will complete a total of 5 rounds
*Time recorded

B.
3 Rounds
:60 Weighted Front Plank Hold
:90 Rest
*Increase plate weight each round

All Levels – Week 7 of 8 Work Capacity
A.
3 Rounds for Quality
10 SA OVHD Lunges
10 Ring Rows
10 Goblet Squat
*Slow and controlled on all movements

B.
20:00 AMRAP
400 M Run
5 Push-ups
10 KBS @ 24K, 16K
15 V-ups
*Rounds Recorded

Performance – Week 7 of 8 Work Capacity
Warm-up: Medball Get-ups x5/leg x2
*Narrow as possible

A.Front Squat x1x5 @ 90-95% by feel Rest 3:00
B1. DL x2x6 @80% Rest :60
B2. WTD Dips x3x6 @ rest :90
B3. WTD Strict Pull-ups x3x6 Rest :90

Foundations
Strength
A. Back Squat x3-5×5 @ 30×0
B. Press x2-3×4
C1. RDL x6-8×4
C2. Ring Rows x6-8×4

“There is no passion to be found playing small – in settling for a life that is less than the one you are capable of living.” -Nelson Mandela

[youtube]https://www.youtube.com/watch?feature=player_embedded&v=aPkyPdubqDs[/youtube]

Performance – Week 7 of 8 Work Capacity 
A.
In 10 Minutes work to a 2 RM Hip Snatch or Hip Power Snatch
Then:
5:00 EMOM 2 Hip Snatch or Power Snatch @ 90% of today
*Best Snatch Recorded

B.
7 Rounds
:30 Max DB Power Snatch @ 55 lb, 35 lb (From Ground)
:90 Rest
*Max Reps recorded

C.
3 Rounds
400 M Sprint
5:00 Rest

Foundations
Skill:
Kip Pull-ups

A.
EMOM alternating for 12:00
odd: 2-4 Kip/Jump Pull-ups
even: 2-4 Goblet Squat

B.
4 Rounds (Partner Workout)
250 M Row
8 Push-ups
*1 Person works at a time
*Record total time

“Disciplining yourself to do what you know is right and important, although difficult, is the highroad to pride, self-esteem, and personal satisfaction.” – Margaret Thatcher

Congratulations to Judy and Blaz on winning 1st place at the Africa Partner Competition!

Performance – Week 7 of 8 Work Capacity
A.
For Quality
5-4-3-2-1
Front Squats @135 lb, 95 lb
CTB Kip Pull-ups

B.
8 Rounds
5 Lunges/leg
5 V-ups
5 Push-ups
100 M Suit Case Carry
*Time Recorded

Foundations
Skill:
Hip Cleans

A. Hip Clean + Push Press
B.
10:00 AMRAP
8 KB Swings
8 DB Push Press
300 M Run
C. Ring High Fly’s Ys & Ts x8/ea pos. x2

“Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.” – Muhammad Ali