Announcements

Performance – Week 4 of 8 Mid-Cycle Test Week
800m Run Time Trial
*Record Time

15 min AMRAP
:30 Right Plank
:30 Left Plank
100m Farmer Walks
20 Double Unders

Foundations
Skill
Handstands

A.
EMOM Alternating 10:00
Odd – 6 Deadlifts
Even – :20-:30 Handstand Hold

B.
3 Rounds
8 DB Push Press
8 Ring Rows
400 M Run

“At one point in your life you either have the thing you want or the reasons why you don’t.” – Andy Roddick

Gwar’s baby girl representing CFA!

Performance – Week 4 of 8 Mid-Cycle Test Week
A1. Deadlift x2x5@RPE 8-9  rest 1:00
A2. WTD Chin ups x2x5@RPE 8-9 rest 2:00

8 Rounds
150m Hill Sprints
w/ 2 min Rest  (Walk Back Recovery)

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

Workout:
A1. Box Jumps w/ Step Down x10x4
A2. Strict Pull-ups x10-12×4
A3. Wall Balls x10x4
A4. SLDL  x10x4
B.
DB Step-ups build to a 5 RM

The ‘F’ Word
*Post thoughts to comments.

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.” -Dan Gable

All Levels
20 min Partner AMRAP
2 Pull ups
4 Burpee Box Jumps
8 KB/DB Swings
*1 Partner Works at a time

Mmm, Paleo.

All Levels
“Nancy”
5 Rounds
400m Run
15 OH Squats (95#,65#)

Achieving Optimal Body Composition: Carnivores Vs. Vegetarians

Performance – Week 3 of 8 – “Aerobic/Strength Foundation”
A. Back Squat x1x6@RPE 9-10 Rest 3:00
B. Bench x2x8@70% 30X0 Rest 1:00
C. WTD Horizontal Ring Rows x4x6 Rest :90
D. DB Front Rack Walking Lunges x30/stepsx2 Rest :90

Foundations
Skill
Kip Pull-up

A.
EMOM for 21:00
1.  Airdyne :15 @100% effort, very hard
2. 3-5 Kip Pull-up
3. 3-5 Back Squat

“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” – Jerry Rice

Performance
A. 15:00
Partner MB Toss Circuit
4 Rounds
8 OH Back
8 UH Forward
8/side Rotational Throws
8 OH Forward
8 Chest Pass

B.  10:00
1:00 Row/Jog/@Z1
1:00 Rest

C. 10:00
Flow Mobility

Foundations
Skill
Row

A. 3 x 500 M Row Rest appx 2:00
*record best split

B.
Partner WOD
60 Burpees for Time
*1 person works at a time until all 60 burpees are complete

[youtube]http://youtu.be/J-I2eScPkEw[/youtube]

“Age is no barrier. It’s a limitation you put on your mind.” – Jackie Joyner-Kersee

Performance
A1. Push Press x2x5@RPE 8-9 2 min rest
A2. PVC Circuit (Pass thrus, Wide Rotations, Snatch Grip Rotations) x4  (During Rest)

4 Rounds
2min AMRAP
15 UB Wall Ball
15 UB Ring Rows
Rest 2:00
*Record Complete Rounds

Foundations
Skill
Hip Clean Progression

A.
EMOM alternating for 10:00
Even: 1-3 Hip/Hang Clean
Odd: 2 Ring Rows

B.
5 Rounds
3 Front Rack Reverse Lunges
3 Deadlifts
3 Strict Press
200 M Run
*Weight used is recorded, FRR Lunge, DL and Press all the same weight.

“Of all the hazards, fear is the worst.” -Sam Snead

Omar
10 Thrusters, 95/65 lbs
15 Burpees
20 Thrusters, 95/65 lbs
25 Burpees
30 Thrusters, 95/65 lbs
35 Burpees

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Open Gym
For Time:
5 Rounds
5  Sumo Deadlift (75#, 55#)
5 Shoulder To OverHead (75#, 55#)
10 Lateral Jump o/ Bar
200m Run

Rest 2:00

2 Rounds
Row 1k
15m (D-B) Push up To Walks

Game day!

[youtube]http://youtu.be/SuPLxQD4akQ[/youtube]

Performance – Week 2 of 8  Aerobic/Strength Foundation
A. Back Squat x2x5@RPE 8-9 Rest 2:00
B. Push Press x3x6@RPE 7 Rest :90
C. Horizontal Ring Rows xMax Reps x3 Rest :90
D. Good Mornings x10x3 Rest :90

Foundations
Skill:
Hip Snatch Progression

A.
5 Rounds for Quality
1-3 Hip Power or Full  Snatch
3 Front Rack Reverse Lunges/ Leg
*Snatch and Lunge weight are the same
B.
Partner WOD
4 Rounds w/ Partner
5 Burpees
10 Thrusters
300 M Run
*Relay race style 1 partner completes a round then the next partner go until both partners complete 4 rounds
*Team Times Recorded 

 “Winning isn’t everything, but the will to win is everything.” – Vince Lombardi

CrossFit Austin Regionals 2013 from CrossFit Austin on Vimeo.