Announcements

Performance – Week 7 of 8 – Power / Lactate Endurance Week
1 Power Clean + 2 Push Press x 5  Rest 2:00
*Add weight each set
*Record Weight

Broken Set Mile
4 Rounds
400m Run
1 min rest
*Record Total Work Time

Foundations
Skill
Kip Pull-ups

A.
EMOM alternating for 16:00
Odd: 2-4 Kip/Jump Pull-ups
Even: 2-4 Goblet Squats
B.
4 Rounds (Partner Workout)
250 M Row
10 Push-ups

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” -Vince Lombardi quotes

CrossFit Classics is this Friday at CF Central Downtown. We’ll see y’all there!

Performance – Week 7 of 8 – Power / Lactate Endurance Week
A.
20:00 Skill Work
Pistols
Kip Pull up
B.
12 min AMRAP
50 Back Squats 115#,85#
40 Dips
30 Front Squats 95#, 65#
20 Push Ups
10 OH Squats 45#, 35#
5 HSPU
*Record Total Reps out of 155 Total
*Men – Bar + 25’s and 10’s, Women – Bar + 15’s and 10’s

Foundations
Skill
Hip Cleans

A1. Hip Clean + Press x3x5
*Any press variation acceptable
A2. RDL x4x5
B.
10:00 AMRAP
5 Ring Rows
5 DB Push Press
5 Reverse Lunges
200 M Run

Plate Shoulder Series
C1. Bentover Ys x10x2 rest :10
C2. Bentover Ts x10x2 rest :10
C3. Bentover Ls w/ X x10x2 rest :10
*2.5-10 lbs plates for all exercises

“Strength doesn’t come from what you can do. It comes from overcoming the things you couldn’t.” – Rikki Rogers

The Athlete Open 2013 Is Right Around The Corner

Performance – Week 7 of 8 Power / Lactate Endurance Week
A.
EMOM for 10:00
1 Power Snatch @75%
10 DU

B.
6 Rounds
Row 150m@95%
8 Burpees AFAP
2 min Rest
*Record time

Foundations
Skill
Wall Balls

A1. Strict Pull-ups x3x5
A2. Wall Balls x6x5
B. 1 Mile Time Trial
C.
2 Rounds
:90 Front Planks
10 Single Leg Hip Extensions /leg

Exercise turns on the good stuff 

“Good players inspire themselves. Great players inspire others.” – Unknown

The ageless wonder at it again!

Performance – Week 6 of 8 Power / Lactate Endurance
Partner WOD (Teams of 2)  Obstacle Course
2 Rounds
100m MB Relay over Barrier
20 Partner Alternating Deadlift total (Games Standard) 3 Burpee Penalty per no rep
15 Pull ups for each partner
50 Partner Alternating Wall Ball (3 burpee Penalty per drop ball)
Rest will be built in with Heats (approx. 6-10 mins)
*Record fastest round
*MB Relay over barriers. Cone off Front Parking lot. 3 Lanes, 3 barriers made by 3 boxes across. 1 Partner performs down and back at a time. MB has to touch 50m line. Athletes have to have at least one hand on the box as they clear the barriers.
*Bars  are set for Deadlift before heats begin. Games Standard= hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
*Pull ups, each partner working at the same time
*Partner Alternating Wall Ball = Partners switch in and out without dropping ball

 “Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind.” -Bruce Lee

All Levels
10 min Dynamic Warm up
10 min DU Skill Work

6 Rounds of
250m Row @95%
20 DU
Rest 2:00
*Record Fastest Row and Speed Difference (in Secs) from Fastest to slowest split
*Ex:1:00, +10 secs

8 Ridiculous Nutrition Myths Debunked
*Post thoughts to comments

“Learn to smile at every situation.  See it as an opportunity to prove your strength and ability.”  ~Joe Brown

Friday!!

Performance – Week 6 of 8 Power / Lactate Endurance Week
A. Thruster x2x5@RPE 8 Rest 2:00
*Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left
B. WTD Chin up x1x6@RPE 8-9 Rest :90
C. T’s x5x3 30X3 Rest 1:00
D. DB Lunge Good Mornings x6/ea legx2 :90

Foundations
Skill
Handstand

20:00 AMRAP
500 M Row
6 KB Swings
:30 Handstand Hold or 1-3 HSPU
*Rounds recorded

“Persistence can change failure into extraordinary achievement.” – Matt Biondi

Performance – Week 6 of 8 Power / Lactate Endurance Week
A. Hip Snatch+Hang Snatch x1+1×7@ Work up weight Rest 90 secs
*Record Weight

4 Rounds For Quality
400m Run @75%
1 min DeadBug
200m Agility (50m Side Shuffle R, 50m Side Shuffle L, 50m Cross over R, 50m Crossover L)

Foundations
A. DB/KB Front Squat x3-5×5
B. DL x1-3 x5
C1. Front/Side Planks x :90 / position x5 (Alternate each set)
C2. Weighted Pull-ups x1-3×5
*Deadlift Weight recorded board and test out sheet

Why Fat Is GREAT For You: Seven Tips For Eating Fat So You Lose Fat
*Post thoughts to comments

“Be decisive. A wrong decision is generally less disastrous than indecision.” – Bernhard Langer

Performance – Week 6 of 8 Power / Lactate Endurance Week
A. Front Squat x3x3@RPE 8-9 Rest 2:00
B.
3 Rounds of 1 min AMRAP
6 Deadlift 115#, 95#
6 Sprawls
Rest 3 min (1 min Rest, 45 sec R Plank, 45 sec L Plank, 30 sec rest)
Rest 5 mins
C.
3 Rounds of 1 min AMRAP
6 DB/KB Squat Jumps
3 Pull ups
Rest 3 min (1 min Rest, 1 min Front Plank, 1 min Rest)
*Record Total Completed Rounds of B and C

Foundations  (Test)
Skill
Kip Pull-ups
A.
EMOM alternating for 16:00
2-4 Kip Pull-ups
2-4 Push-ups
B.
25-20-15
Wall Ball
No Push up Burpees
*Time recorded

“When you’re a beautiful person on the inside, there is nothing in the world that can change that about you.” -Sasha Azevedo

Murph 07.06.2013 

CrossFit Austin will be hosting Murph on Saturday (7.6.2013) honoring the memory of Navy Lieutenant Michael Murphy and all fallen veterans. This event is open to everyone (no membership required), teams are welcome, and heats will start at 8am. All proceeds will be donated to the Navy Seal Foundation (aside from t-shirt costs). Registration closes on 6.21.2013. Donations are welcome up until the date of the event!
Click here for more details!

This event will also mark the beginning of our Friends&Family Event. During this event,  CFA will host classes at 6:30am and 6:30pm on  Tuesday (7.9) and on Thursday (7.11) for F&F to come and join in on all the fun!  Click Here To Register! 

Performance – Week 6 of 8 Power / Lactate Endurance Week
A. Power Clean & Jerk x2x4@55-75%, x1x4@80-85% Rest 90 sec
B. RDL x6x3 Rest 1:00

6 Rounds:
100m Hill Skips for Height w/ walk back recovery

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

A.
20:00 Minutes
10 Box Jump w/ Step Down
10 Push-ups
10 MB Deadlift
10 KB Swings
400 M Run
*Rounds recorded

CONGRATULATIONS to Liz Yankiver for competing and bringing home the bronze medal at this weekend’s Pan American Championship!!

Notes from this Saturday’s Snatch Skill Session!

Murph 07.06.2013 

CrossFit Austin will be hosting Murph on Saturday (7.6.2013) honoring the memory of Navy Lieutenant Michael Murphy and all fallen veterans. This event is open to everyone (no membership required), teams are welcome, and heats will start at 8am. All proceeds will be donated to the Navy Seal Foundation (aside from t-shirt costs). Registration closes on 6.21.2013. Donations are welcome up until the date of the event!
Click here for more details!

This event will also mark the beginning of our Friends&Family Event. During this event,  CFA will host classes at 6:30am and 6:30pm on  Tuesday (7.9) and on Thursday (7.11) for F&F to come and join in on all the fun!  Click Here To Register! 

All Levels
Partner WOD
For Time:
800m BB Yoke Walks 135#, 95#
100 Pull ups
800m DB Farmer Carries 75#, 55#
*Partners will share the work.
*One Partner works at a time.

“If what you did yesterday seems big, you haven’t done anything today.” -Lou Holtz