A. Skill Practice Warm Up:
Perform 3 sets of 5 ‘ring outs’ (think ‘ab wheel’ on the rings). Adjust the ring strap angle so you can do a 3 second hold at full extension each rep.
B. For time.
5 Rounds (scale: 4 Rounds)
12 front squat @ 135 / 85 / 55
12 Hand release push-up
24 wall ball @ 20lb/10ft, 14lb/9ft, 10lb/8ft,
200m run
*time recorded
*30:00 Time cap
Scaling Guide:
– 17 – 24 minutes, about 4 min per round.
– Scale Up: 105/155lb bar, 12 ring dips (instead of push ups)
A. In 20:00 Find a 1RM Split Jerk
*Weight Recorded
B. In 9:00
Row @ 1200m /1000m / 800m
then max rounds with the remaining time:
10 push press @ 135 / 85 / 65
40′ SA OVHD DB lunge @ 45 / 30 / 15
15 sit-ups
*Rounds recorded
Scaling Guide:
– 2 – 4 rounds. About 4.5 minutes for the row, and then 1:30 per round after.
– Scale Up: 165/105 push press, 35/50lb db (or kb) walking lunge, 15 GHD sit ups
Optional ‘Cash Out’:
4 Rounds
10 goblet squats
10 Russian Kb swings
5 burpees
A. 10:00 EMOM
Min 1 – 3 Front Box Squat @ 50-60%
Min 2 – 5 Strict Pull-ups (add weight or bands as needed)
*Sets across for both exercises
B. 15 ‘high’ box jumps @ 30”24”/20”
10 squat snatches –power snatch to OHS is acceptable- @ 135 / 85 / 55
15 clean and jerks (same)
*time recorded
*Time cap 10:00
Scaling Guide:
– 5 – 9 minutes (10 min time cap).
– Scale up: 36/30″ Box
Compare to: December 1, 2016
Optional ‘Cash Out’:
5:00 AMRAP
100m farmer carry
20 wall ball
Every year around Independence Day our community gathers to give back to those who protect our freedom as well as our local South Austin Community. And we have a ton of fun doing it! #MurphDay #South #Austin #FireFighters #NavySealFoundation #SummerAtCFA
Posted by CrossFit Austin on Friday, July 7, 2017
A. Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) clean and jerk (power clean or squat clean).
B.“Triad-Athelon”
For time. 3 rounds
Row, 500 m
21 Burpees
Run, 400 m
*time recorded
*Time cap 25:00
Scaling Guide:
– 16 – 22 min, about 6 minutes per round.
– Scaled: 3RFT: 250 Row / 12 Burpees / 200 M run
A. In teams of three, alternate rounds to complete
10 rounds each for time of:
3 Goblet Squat @ 32K / 24K / 16K
6 Burpees
12 Russian KBS (Same)
*team time recorded
*40 minutes cap
Scale up: 40K / 32K
YOGA! Saturday morning at 11 am with Taylor
A. 10:00 EMOM
Min 1 – 3 Power Clean
Min 2 – 3 Strict Static Dips (Rings if able to do 3 strong static dips)
*Build each set, goal is to work to a heavy challenging weight but does not have to be a max
B. For time. 5 rounds
Kipping HSPU @ 8 / 6 to one abmat / 8 seated DB Press
12 DB hang power clean @ 45/30/20
16 box jumps @ 24 / 20 / 12
*time recorded
Scaling Guide:
– 7 – 11 minutes, about 1:45 per round.
– Scale Up: Kipping HSPU at a 2/4″ deficit, and 35/50lb dbs.
Welcome July guest Coach REBECCA BLACK
CFA is excited to announce that we will be hosting another guest coach for the month of July! Rebecca has been a client of or Coach Wes Kimball’s for almost 5 years now. More importantly she’s been coaching and training people to achieve their fitness goals for over 14 years! “RB” is currently a full time CrossFit coach at CrossFit Optimistic, and has been involved with CFO for the past 7 years. Rebecca will cover Monday evenings for us in the month of July!
In her “first life” Coach Rebecca worked in the networking field for companies such as Lockheed Martin, Qwest and MCI. Unhappy with the instability of the field, she made the leap from geek to jock, and left the tech world to pursue a passion for fitness and nutrition full time. She has over a decade of fitness experience and has been a certified trainer since 2003. Rebecca loves, and is quite good at helping people incorporate fun, daily activity and healthful nutrition into their lives. She started CrossFitting in April 2010 and has found her calling, and her true home in the CrossFit community.
Rebecca holds the following certifications: CrossFit Level I and II, CrossFit Olympic Lifting, CrossFit Rowing, CrossFit Kettlebell, ISSA Certified Physical Trainer, ISSA Performance Nutrition Specialist.
A. 18:00 EMOM
Min 1 – 3 Jerk @ 90-100%
Min 2 – 5/leg DB Split Squats
Min 3 – Rest
*Sets across for both exercises
*Split Jerk weight recorded
B. In 8:00: .
500m row
then max rounds with the remaining time:
10 dumbbell push jerk @ 45/30/20
5 ‘heavy’ power cleans @ 155 /105/65
10 back squats (same)
*rounds + reps recorded
Scaling Guide:
– 3 – 5 rounds, about 2 minutes for the row, then 1:30 per round.
– Scale up:35/50lb db and 125/185lb bar
Optional ‘Cash Out’:
4 rounds
16 suitcase lunge steps
16 wall ball
Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.
Our July Athlete of the Month is Daniel George! Dan joined our family in September last year. He’s an evening guy hitting up the 6:30/7:30 pm classes. Not only is Dan a great example of how drive and determination can guide you, he’s also an amazing member of this community. He’s a hard worker and a friendly face for new folks coming into the gym. Dan’s always on board for a good time with social events and has been holding it down at Tailgate Thursday 😉 We’ve enjoyed Dan’s positive attitude and watching his continuous growth and we’re excited to see him continue to progress for many more years! Dan, we are proud to have you as our July Athlete of the Month and as an awesome part of this community. Thanks for your all your hard work! Congratulations!
State your Name and/or Nickname please:
Dan
Words to live by?
Never ever ever give up
What is your fitness background?
I swam some in high school, but It wasn’t until college that I started to care about physical fitness. I had to get into shape for the Marine Corps, so I started running, doing push ups, pull ups and crunches. From there I wanted to learn more about fitness and that’s where I came across the crossfit website.
How long have you been CrossFitting?
I’ve been crossfitting since 2009-ish. I actually started at a military affiliate, Crossfit Cherry Point, where it was all donated equipment and volunteer coaches. We had a really tight community and we were constantly learning from each other. I even got my level one certification while there!
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
My first experience with crossfit was at the military affiliate at Marine Corps Air Station Cherry Point. I’ve attempted CF workouts on my own before that, but I had no idea what I was doing. So I would show up and get smoked checked daily. Eventually I was able to do a proper deadlift or over head squat or whatever. I think my brain has pushed out some of the more painful memories of trying to learn everything.
I will always compare my home box with the community and passion I experienced at Crossfit Cherry Point. I’m lucky to report that CFA has that same community and spirit.
What’s your favorite part of CrossFit Austin?
The community. That is the not so secret ingredient to the wild success of “Crossfit”. It encourages you, pushes you, keeps you in-check and keeps you going. I honestly wouldn’t push myself nearly as hard as when a fellow athlete is sweating and suffering alongside me or a coach not letting you give up
Current Training Goals/PRs?
I’m actually beginning to reach a few plateaus that I’ve hit already in my crossfit career. Generally, I want to break through all of that, i.e get a body weight snatch, DL 400+…really just all around strength and endurance improvements across the board.
What advice do you have for folks just starting out in CrossFit?
Refer back to my words to live by. NEVER EVER EVER GIVE UP. Also enjoy good beer on your off days.
What is your cheat meal go to?
Pizza and lots of beer.
How do you use your fitness outside of the gym?
I like to run and hike.
Tell us about a moment you felt most proud of yourself during a workout.
Doing murph this past weekend….it was hot…my the callous on my hand tore…I was reaching muscle failure but I didn’t give up and I completed Murph ‘straight through’. A fellow crossfitter even ran the last mile with me and kept me moving.
If you could create a WOD and name it for yourself, what would it be?
Dirty Dan
100 D/L at 225
100 C&J at 155
100 Push press at 135
100 D/Us
What are your hobbies, interests and/or talents outside of CrossFit?
I love to travel (its a life long pursuit), being on a beach, and scuba diving.
Tell us something we don’t know about you…
I love heavy metal music! If it was up to me, I’d blast Metallica, Lamb of God, and other heavy shit out the speakers during WODs.
Longhorns or Aggies?
Longhorns I guess!
Leave the fine folks of CrossFit Austin with some parting words…
Choose yourself. Its easy to accept meritocracy or bad things that life might through at you. But you can choose to invest in yourself and become a better all around person.
A. Skill Practice Warm Up:
Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ with a 2-3 second pause (think of an ‘ab wheel’ on the rings).
B.
12:00 EMOM
Min 1 – 2 Front Box Squat @ 50-60%
Min 2 – 4 Strict Pull-ups (add weight or bands as needed)
*Sets across for both exercises
C.
“Holbrook”
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
10 rounds For Time:
5 Thrusters @ 115 / 75 / 45
10 Kipping Pull-ups @ 5 reps / 10 ring rows
100 m Sprint
Rest 1:00
*time recorded
*30:00 Cap
Scaling Guide: 18 – 28 min including the rest, about 2:20 per round including the rest. Record total time without rests (subtract 9 minutes from time after last sprint