Level Two
8 Min Work Capacity Test
8 minute of :30 on/:30 off
Power Clean to Overhead @ 40-45% of Body Weight
Refer to 11.21.11 for past test results

Level One (Day 7)
Skill
Hip Clean
Press
Push Press

WOD
1 Mile Run Time Trial (15:00 Cap)

New Year’s Day is every man’s birthday. –Charles Lamb

Making Resolutions not goals
*Post thoughts to comments

Announcements:
– Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Classes start this Tuesday (tomorrow!) at 5:30pm and 6:30pm. Sign up here! 
– – We hope everyone had a safe and happy start to 2012! It was great to see everyone that came out to yesterday’s CF Games Marathon Party!
– – – The Circle of Awesomeness Challenge is coming! Sign up now to get the “Early Bird” discount!
– – – – Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up.  

We have had an incredible year in 2011 – a new expansion, the addition of some great new coaches, and so many AWESOME new members!

Part of what makes CrossFit Austin great is the amazing community we have. Each of you has come to CrossFit Austin in a unique way and we would love to have you share your CrossFit story with us. Your story may help someone else start or continue to work on their own health and fitness goals.

We will be collecting testimonials and pictures  to post on the website to inspire others to follow in your footsteps. Feel free to bring in your pictures and testimonials or send them to us via email (caitlyn@crossfitaustin.com or tristy@crossfitaustin.com). Have questions? Just let us know and we’ll be happy to help.

Happy New Year CrossFit Austin!

All Levels
Partner WOD: “Leave No Man Behind”
4 Rounds:
10 KB Swings American
10 KB Goblet Squat
10 MB Sit up throws to Partner (10 Feet Apart)
10 ea side/ MB Tic Tac Throws to Partner (10 Feet Apart)
100m Farmer Walks (each Partner walks 50m then switches)
*Team of 2…Perform all exercises together.

Announcements:
– Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! They’ll be starting up again next week and will now be held on Tuesdays at 5:30pm and 6:30pm. Sign up here!
– – CFA will have a CrossFit Games Marathon viewing party on New Year’s Day (tomorrow!) at Third Base. Learn more here!
– – – The Circle of Awesomeness Challenge is coming! Sign up now to get the “Early Bird” discount!
– – – – Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up. 

All Levels
Partner WOD
“MB 2x400m Relay”
4 Rounds per Partner:
Med Ball Complex
– 25 Yards of Lunges (hold at chest not overhead)
– 25 Deadlifts
– 25 Tic Tacs (total)
400m Run
*Partner 1 will run 400m while Partner 2 is performing the MB Complex. When finished, Partner 1 will tag Partner 2 and switch.
*Each Partner will perform 4 rounds.

Nothing is easy to the unwilling.-Thomas Fuller

Live to Give
*Post thoughts to comments

Announcements:
– Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! They’ll be starting up again next week and will now be held on Tuesdays at 5:30pm and 6:30pm. Sign up here!
– – CFA will have a CrossFit Games Marathon viewing party on New Year’s Day at Third Base. Learn more here!
– – – The Circle of Awesomeness Challenge is coming! Sign up now to get the “Early Bird” discount!
– – – – Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up. 

Level Two
Skill
10 Minutes, on the Minute
2-4 Handstand Push-up
*Post reps to comments

WOD
10 Minute AMRAP
10 Box Jumps
10 Abmat Sit-ups
10 Air Squats
10 Double Unders
10 Burpees
*Rounds Recorded

Level One (Day 6)
Skill
Front Squats
Dead Lifts

WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45

We are exactly where we have chosen to be. -Vernon Howard

Another Plank World Record That We Can All Learn From
*Post thoughts to comments

Announcements:
– Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! They’ll be starting up again next week and will now be held on Tuesdays at 5:30pm and 6:30pm. Sign up here!
– – CFA will have a CrossFit Games Marathon viewing party on New Year’s Day at Third Base. Learn more here! 

Level Two
3 Rounds
10 Deadlifts (40-50% of DL)
400m
15 Unbroken Renegade Rows (Pulls Only, no push-ups)
200m
20 Total Plate Hold Reverse Lunge (25 lb, 10 lb)
100m
*Record Time

Level One (Day 5)
Skill
Ring Dips

WOD
4 Rounds: 3:00 on/ 1:00 off
10 Wall Balls
10 Tic Tacs
200 M Run
*Total rounds recorded
*When the 2nd rounds starts, athletes should start where they finished in round one

We see things not as they are, but as we are. – H. M. Tomlinson

Level Two
WOD
A1. OVHD Squat or Frank Squat x12-15×2 @ 20X0 Rest :45
A2. Rings Rows x12-15×2 @ 20X2 Rest :45
B1. Long Stroke Split Squats x10-12/Leg x3
B2. DB Bench Press x10-12×3
C1. DB Ext. Rot. x12-15/arm @3010 x2 Rest :30
C2. Hollow Hold x:30-:60×2 Rest :30

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds
350 M Row
12 Walking Lunges
*Total time recorded
*2-person teams: Partner B can’t move on until partner A has finished exercise

Belief creates the actual fact. – William James

Exercise and Migraines
*Post thoughts to comments

Announcements:
– Welcome back ! We hope everyone had a great holiday!

Travel WOD (No Class)
Hip & Glutes
Fire Hydrants x 10 ea leg
Double Leg Hip Bridge x 10
Lateral Leg Raises x 10 ea leg
SL Hip Bridge x 10 ea leg
Knee Circle, Forward x 10 ea leg
Hip Bridge March x 10 ea leg
Knee Circle, Backward x 10 ea leg
Donkey Kicks x 10 ea leg

WOD
21-15-9
Burpees
Lunge Walks
Sumo Side to Side
200m

Announcements:
– Happy holidays from your CrossFit Austin family! We hope everyone has a safe and happy holiday! We’ll be back in action on tomorrow (Tuesday, 12/27) – see you then!

Travel WOD (No Class)
“Myrtle” Routine (10 reps ea leg):
Clams
Lateral Leg Raises
Donkey Kicks
Donkey Whips
Fire Hydrant
Knee Circle, Forward
Knee Circle, Backward
Hurdle Trail Leg, Forward
Hurdle Trail Leg, Backward
Lateral Leg Swings
Linear Leg Swings
Linear Leg Swings, Bent Knee

WOD
5 Rounds
200m Run
10 x Squat Jumps
200m Run
10 x Push ups (Scale up to Clapping Push ups)

Announcements:
– Happy holidays from your CrossFit Austin family! We hope everyone has a safe and happy holiday! We’ll be back in action on Tuesday, 12/27 – see you then!