Announcements

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.

Performance – Week 2 of 8  Aerobic/Strength Foundation
A. EMOM for 20:00
Even- Power Clean & Jerk x2@65%
Odd- KB Cross Chops x4/ea side

B. EMOM for 20:00
Even- Resisted Bear Crawlsx 20secs (75#, 50#) *Outside Gym*
Odd- (Down Crab Walk) (Back Elephant Walks) *Inside Gym*

Foundations – Strength
Skill:
Kip Swing/Jumping Pull-up
*Go through Progression

A1. Kip Pull-ups x1-3 x5
A2. Front Squat x1-3 x5
*Best Front Squat Weight Recorded

B.
5 Rounds
:30 FLR on the Rings
5 DB Walking Lunges / Leg
50 Singles on the jump rope

Why you should strength train
*Post thoughts to comments

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.” – Picabo Street

Performance – Week 2 of 8 – Aerobic/Strength Foundation
A. WTD Chin Up x2x7@RPE 7-8 Rest :90

2 Rounds
1:00 SA DB Snatch alternating
1:00 Rest
1:00 DU
1:00 Rest
1:00 Tic Tacs
1:00 Rest
1:00 TGU 1/1
1:00 Rest
1:00 Max 50m Suicides
Rest 3
*Record Total completed 50m suicides

Foundations
Skill:
Press, Push Press, Jerk

A.
20:00 EMOM
1 Push Press + 1 Jerk
3/leg DB Step – up
*Best PP+Jerk weight recorded

“The more you sweat in practice, the less you bleed in battle.” -Author Unknown

Performance
A. Deadlift x2x7@RPE 8 Rest 2:00
100 Burpee Challenge
10 Rounds
:20 Burpee
2:40 Rest (Down and Back Spiderman Walk during rest)
*Record Total Burpees
*Can scale to Sprawls

Cash Out
Plate Rotational Walks (Short Arc) x20/stepsx4

Foundations
Skill
Rowing

Workout
20:00 AMRAP @ 80-90% of Aerobic Max, For Quality
500 M Row
10 Medball  Abmat Situps
10 Medball DLs
10 Tic Tacs
10 Ring Rows
*Total Rep Recorded

How to live long and prosper
*Post thoughts to comments

“Being defeated is often a temporary condition. Giving up is what makes it permanent.” – Marilyn vos Savant

All Levels
(2 Partner Teams)
2 Rounds
300m Run
50 KB Swings
*Partner A  will Sprint 300m, while Partner B Rests.
*Partner B will Sprint 300m, while Partner A rests.
*Once Partner B is done, both partners can complete 50 KB swings however necessary between them.
*Repeat the process for the second round
*Record time

Rest 5 min

then…
Team 400m Heavy Farmer Walks
*Record Weight

Rest 5 mins

then…
2 Rounds
300m Run
50 Burpees
*Partner A  will Sprint 300m, while Partner B Rests.
*Partner B will Sprint 300m, while Partner A rests.
*Once Partner B is done, both partners can complete 50 Burpees  however necessary between them.
*Repeat the process for the second round
*Record time

All Levels
8:00 AMRAP
400m Run
10 KB Russian Swing
10 UB Push ups
Rest 2:00

8:00 AMRAP
500m Row
10 KB Russian Swings
5 UB Push ups
*80-90% of Max Aerobic Effort
*Record Total Rounds on both AMRAP’s separately

Evolution of Mahdi Te Heuheu (Article from yesterday’s podcast)
*Post thoughts to comments

“I don’t believe you have to be better than everyone else. I believe you have to be better than you ever thought you could be.” -Ken Venturi

Regionals 2013 in 1 week!

Performance (Level 2) – Week 1 of 8 “Aerobic/Strength Foundation”
A. Back Squat x3x5 Rest 2:00
*Work to a weight where the last rep is tough, but still 1 rep left in the tank
B. Bench Press x2x8 @ 65% 30X0 Rest 1:00
C. Horizontal Ring Rows x10-15×3 Rest :90
D. Front Rack Walking Lunges x20/stepsx2 Rest :90

Foundations (Level 1) – Strength
Skill:
Hip Clean Progression

Strength (Remainder of Class):
A.
EMOM for 10:00
Even: 1-3 Hip Clean
Odd: 3 Partner Pull-ups
B.  RDL +  Front Squat Complex x3+3×5 Rest as needed
*work to a challenging weight, weight recorded

Today’s article really resonates with me. I’ve had the same experience coaching and participating in sports, training, and fitness my entire life.  Ultimately whether you’re a beginner or a seasoned athlete just showing up is half the battle. Add focus, a great training environment,  and  the humility to be coachable and you’ve got your magic pill. – Coach Wes

5 Traits of Successful Athletes
*Post thoughts to comments 

“Don’t run away from a challenge. Instead, run toward it, cause the only way to escape fear is to trample it beneath your feet.” -Nadia Comaneci

Youth Fitness Program Preview Event starts at 10am this Saturday!

Performance (Level 2) – Week 1 of 8  “Aerobic/Strength Foundation”
A. EMOM for 20:00
Even – Hang Clean x2 @ 65-75%
Odd – Toes to Bar x4-6
B. EMOM for 20:00
Even – Handstand Holds or Walks x15-20 secs
Odd – Kipping Pull-ups x2-4
*Record total time of handstand hold or walks

Foundations (Level 1)
Strength:
A1. DL x3x10  Rest :30
A2. Push -up x2-5×10 Rest :30
*DL Weight Recorded

Workout
30 Wall Balls
20 Push Press
15 Ring Rows
400 M Run
*Time Recorded

Week 2 of Pull-up Month
*post thoughts to comments

“Life is not about how hard you can hit, but how much you can get hit & still keep moving forward.”  -Rocky Balboa

Show your support for our regional competitors with the Regionals 2013 t-shirt!  Design courtesy Gary Kanning.  Available in limited quantities.  Post a comment to reserve yours.

Performance (Level 2) – Week 1 of 8  “Aerobic/Strength Foundation”
A. Push Press x6x4 Rest 2:00
*Choose a weight that moves quickly when maximal force is applied to the weight.
*PVC Circuit During Rest (Pass thrus, Wide Rotations, Snatch Grip Rotations)
B.
3 Rounds
:30 Wall Ball
:30 Rest
:30 Abmat Sit-ups
:30 Rest
:30 Burpee
:30 Rest
1:00 Row Max Meter
2:00 Rest
*Record Total Max meters

Foundations (Level 1) (Test)
Skill:
Kip Swing/Jumping Pull-up Progression

Conditioning
Test:
A.  1 Mile Time Trial  (15 Minute Cap)
*Time Recorded
B.
4 Rounds for Time
6 Kip/Jump Pull-ups
8 DB Walking Lunges (Total)
20 Single Jumps
*Total Time Recorded

 “If you accept the expectations of others, especially negative ones, then you never will change the outcome.” -Michael Jordan