Announcements

Level Two
Skill
A1. Snatch DL x2x5 Rest 2:00
A2. Handstand Push-up+Handstand Hold x2+:15-:30×5 Rest :45
*Work to a challenging, but not max, 2
*Post weights to comments

WOD
15 Minutes, On-The-Minute:
4 Push Press
4 WTD Step-ups (Total)
*M: 135 lb W: 95 lb

Level One (Day 12)
Skill
KB Swings
HSPU

WOD
A. Hip/Hang Snatch x2x3 rest :90
B. Clean x1x3 Rest 2:00
C. DL 3×3 rest 2:00
D. Back Squat x5x3 rest 2:00

If the world seems cold to you, kindle fires to warm it. -Lucy Larcom

Meal Management
*Post thoughts to comments

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too!
– – – – The Tour de Turkey Challenge starts 11/28! Have you signed up? Learn more here.

Level Two
Skill
A1. RDL x10x3 Rest :45
A2. CTB Pull-ups x4-6×3 Rest :45

WOD
8 Rounds
1:00 Row or Airdyne for Cals
1:00 Active Rest (3-5 Challenging DB Presses)
1:00 Wall Ball for reps @ 20 lb, 14 lb
1:00 Active Rest  (3-5 Hip Clean @ 135 lb, 95 lb)
*Record calories and wall ball reps

Level One (Day 11)
Skill
Handstand
Toes to Bar
Box Jumps

WOD
5 Rounds:
5 Box Jumps (Step-Down)
20 Singles
5 TTB
20 Singles
*Total time recorded

Things start out as hopes and end up as habits. -Lillian Hellman

Gateway Foods
*Post thoughts to comments

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too!

Level Two
A. Press 5-4-3 Rest 2:00 (*Start set of 5 with weight from last week, then move up)
B1. Back Squat x5x5 @ 80-85% Rest :60
B2. Weighted Chin-ups x5-8×5 Rest :90
C. Deadlift @ 80% x5-6×3 Rest 2:00
D. Ab Circuit

Level One (Day 11)
Skill
Handstand
Toes to Bar
Box Jumps

WOD
5 Rounds:
5 Box Jumps (Step-Down)
20 Singles
5 TTB
20 Singles
*Total time recorded

When we are motivated by goals that have deep meaning, by dreams that need completion, by pure love that needs expressing, then we truly live life.” – Greg Anderson

Top 12 Tips to Improving Chin-Ups
*Post thoughts to comments

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too!

Saturday’s WOD had a surprise dance party!

Level Two
Skill
A1. Frankenstein Squats x5x5 @ 3310 Rest :30
A2. Double Unders x15-20×5 Rest :90
*Post notes to comments

WOD
3 Rounds:
20 KB Swings (24K, 16K)
20 Ring Dips 
20 DB Thruster (35 lb, 20 lb)
200m Run
*Time Recorded

All Levels
“Dirty Thirty” Partner WOD
300 M Run
30 DB Thrusters
30 Lunges
300 M Run
30 Pull-ups
30 Swings
300 M Run
30 Burpees
30 Squats
*Time recorded

Announcements:
– Congratulations to Coach Chad Vaughn for placing 16th at the World Championships of Weightlifting! You’re awesome!
– – Running Classes will meet at Circle C Metro Park on Saturdays @ 8 AM , click here for sign up .
– – – Girl Power Classes are here! Click here for more information. Sign up here.
– – – – From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.

All Levels
WOD
15 min AMRAP:
5 Hanging Muscle Snatch
5 OH Squat
5 ea Single leg RDL
200 M Multi directional Movement:
– 50m Forward Run
– 50m Lateral Shuffle
– 50m Forward Run
– 50m Lateral Shuffle

5 “SureFire” Steps to Setting Goals
*Post thoughts to comments

If there is to be any peace it will come through being, not having. –Henry Miller

Announcements:
– Congratulations to Coach Chad Vaughn for placing 16th at the World Championships of Weightlifting! You’re awesome!
– – Happy Veteran’s Day to all of our former and current Service Members. Thank you for your passion, service, and dedication! 
– – – Running Classes will meet at Circle C Metro Park on Saturdays @ 8 AM , click here for sign up .
– – – – Girl Power Classes are here! Click here for more information. Sign up here.
– – – – – From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.

Level Two
Skill
A1. Kip Pull-ups x8-10×3 Rest :60
A2. Push-ups x4-6×3 Rest :60
A3. Row 200 M @ 80-85% effort (focus on perfect strokes)

WOD
8 Minute AMRAP:
5 Strict Pull-ups
5 Box Jumps (step down)
5 Handstand Push-ups or Seated DB Presses
5 Double Unders

Level One (Day 9)
Skill
Snatches

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

Paleo Diet Interview w/our very own Mel “Melicious” Joulwan
*Post thoughts to comments

“If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them.” – Henry David Thoreau

Announcements:
– TONIGHT! (11/10) is Men’s Night at Green Mesquite BBQ. Click here for more information.
– – Running Classes start up this week with Coach Aaron! To find more information and sign up for these classes, click here.
– – – Congratulations, Janice Trinidad! You rocked those PRs at Wodapalooza this weekend! Way to go lady!
– – – – Girl Power Classes start this week! Click here for more information. Sign up here.
– – – – -From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.

Snatch Practice Session

Level Two
Skill
Power Snatch+Snatch Pull-under x3+2×5
Rest 2:00-3:00 Minutes
*Snatch Pull-under Determines Weight
*Post notes and weights to comments

WOD
10 Min AMRAP:
5 Heavy Deadlifts
10 Renegade Rows (per arm, alternating)
10 Single Arm OH Step ups (10 Total) (Same Arm, Same leg. Do all 5 on one side, then alternate)
200m Run

Level One (Day 8 )
Skill
Kipping Pull-Ups
Burpees
Thrusters

WOD
5 Minute AMRAP:
5 Jumping Pull-ups
5 DB Thrusters
5 Burpees
*Total completed rounds recorded

Announcements:
– Thursday night (tomorrow, 11/10) is Men’s Night at Green Mesquite BBQ. Click here for more information.
– – Running Classes start up this week with Coach Aaron! To find more information and sign up for these classes, click here.
– – – Congratulations, Janice Trinidad, for your awesome PRs at Wodapalooza this weekend! Way to go lady!
– – – – The Girl Power (Women Only) Classes start this week! Click here for more information. Sign up here.
– – – – – From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.

Level 2
WOD
A. Press x2x6 @ 75-80% Rest :30
B. Squat x10x3 (Set 1: increase 5-10 lbs from last week, Set 2: 95%, Set 3: 90%) rest 2:00
C. DL x4x3 @ 80% Rest :90
D. Ab Circuit

Level 1 (Day 8 )
Skill
Kipping Pull-Ups
Burpees
Thrusters

WOD
5 Minute AMRAP:
5 Jumping Pull-ups
5 DB Thrusters
5 Burpees
*Total completed rounds recorded

Sleep: Why it’s essential
*Post thoughts to comments

“Not all of us can do great things.  But we can do small things with great love.” – Mother Theresa

Announcements:
– Tonight is LADIES’ NIGHT at 5:30pm at Opal Divine’s on South Congress! Click here for more information! Hope to see you there…
– – Thursday night is Men’s Night at Green Mesquite BBQ. Click here for more information. 
– – –  Running Classes start up tonight (11/8) with Coach Aaron! To find more information and sign up for these classes, click here.
– – – – Congratulations, Janice Trinidad, for your awesome PRs at Wodapalooza this weekend! Way to go lady!

Kickin’ it old school…

Level Two
Skill
A. Single leg Wall Ball x5/leg x4 rest :30
B. Hip+Full Clean x3+2 x4 rest :30
C. Double Unders x10-15 x4 rest :60

WOD
5 Rounds:
2:00 AMRAP:
5 Cleans
5 Kip Pull up
5 Wall Ball
1:00 Active Rest (Double Unders)
1:00 Full Rest
*Total reps recorded

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

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

Announcements:
– We’re updating our records and would love to include a picture of your smiling face! Come by Caitlyn’s desk or email a picture to her (caitlyn@crossfitaustin.com)
– – We hope you’ve marked your calendars for this week’s Ladies’ Night (11/8) and Men’s Night (11/10) – both events are sure to be a lot of fun!
– – – Running classes start up tomorrow (11/8) with Coach Aaron! To find more information and sign up for these classes, click here.

MGJenny has been throwing the weights around a lot lately!