A. 4 rounds
5 Overhead Squat @ 115/ 75 / 55
10 Power clean and jerk (same)
15 abmat sit-up
15 lateral burpee-over-bar
1 min rest
*time recorded
*Repeat workout, refer to 10/6/2016 for previous time
Scaling Guide:
– 12 – 20 minutes, about 4:30 per round including the rest.
– Scale Up: 135/85lb barbell
CrossFit Austin is excited to announce that we’ll be hosting the 2017 Central Texas Weightlifting Championships! Come join us on February 19th!
A. Skill Practice Warm Up: Spend 8 minutes working on kipping drills geared toward pull ups and bar muscle ups.
B. 15:00 EMOM
Min 1 – 3 Front Squats
Min 2 – 3/arm Single Arm DB Push Press
Min 3 – Rest
*Build up each set
*Front Squat Weight Recorded
C. Open 11.1 / 14.1“
10:00 AMRAP
30 double unders* (Novice: 15 attempts)
15 power snatches @ 75 / 55 / 35
*“Women’s bars” count as 35lbs in the Open.
*Masters Men 55+: 65lbs,
*Masters Women 55+: 45lbs.
**Ground to overhead (clean and jerks) are allowed for today’s workout.
*Total Reps recorded
Scaling Guide: 3 – 8 rounds
Congrats and THANK YOU to everyone who came out and competed, volunteered, cheered, etc. at the Iron Bromance Competition this weekend! Lots of PRs and high fives!
A. 10:00 EMOM
Min 1 – 1 Deficit DL @ 70-85%
Min 2 – 5 Weighted Ring Dips (or progression)
*all sets across % or progression
B. 5 rounds
8 squat clean thrusters @ 115 / 75 / 35
4 reps of 20′ out 20′ back shuttle run
*time recorded
Optional ‘Cash Out’: 4 min max cal row or assault bike
Scaling Guide:
– 6 – 11 min, about 1:30 per round.
– Scale Up: 135/85lb bar, 1 20 ft handstand walk and then 3 shuttle runs each round instead of 4 shuttle runs.
“You can never plan the future by the past.” – Edmund Burke
Come join us to watch some badass athletes compete in a competition that combines strength and endurance!
A.
15:00 EMOM
Min 1 – 5 Back Squats
Min 2 – 3 WTD Pull-ups
Min 3 – Rest
*Build up each set
*Back Squat Weight Recorded
B.
3 rounds
10 back squats @155/95/65
10 burpees
200m run
1 minute rest
Scaling Guide:
– 6:00 – 10:00 minutes
– about 2:00 per round NOT including the rest.
Tomorrow! (No group classes) but come hang out and cheer on your friends!
IRON BROMANCE
“Open 16.2ish”
4 rounds
1 min max toes-to-bar
1 min max double unders – 5 DUs count as 1 ‘rep’
1 min max squat cleans @ 135 / 85 / 55 cleans count for 3 ‘reps’ each
1 min rest
Scaling Guide:
– 100 – 160 ‘reps’. 5 double unders = 1 ‘rep, 1 clean = 3 ‘reps’.
Congrats to our February Athlete of the Month
Colette LaPorte
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 February Athlete of the Month is Colette LaPorte! She started with fundamentals back in June of 2016 and has been in group classes since July. You’ll usually find her with the 6:30 am crew, but she occasionally pops into noon as well. Colette has been a natural since she walked in the door. It’s been really exciting to see the progress she’s made on top of such a solid foundation. She puts the work in during class and pays close attention to taking the proper steps to reach her goals. All that work has certainly paid off in her time here! We’ve enjoyed Colette’s infectiously positive attitude and watching her continuous gains over the last few months and we’re excited to see her continue to progress for many more years! Colette, we are proud to have you as our February Athlete of the Month and as an awesome part of this community. Thanks for all your hard work and the smiles you bring us on a regular basis! Congratulations!
Colette
My dad would say to me growing up “just do your best, no matter what that is” and I always try to apply that to my life.
I played soccer as a kid and have always been a runner. I got into weight lifting about 4 or 5 years ago.
I started training with Gen in June of 2016
The camaraderie and the competition. It’s nice to meet like-minded people and to have them push you harder than you would working out alone.
That not everyone is critiquing you or watching what you’re doing like you might think. Focus on progress, not perfection!
Pizza – it’s my love language
Anytime I push myself harder than I thought I could. Whenever I do more weight, reps, whatever more than I originally thought I could going into the workout.
“Let’s get this over with”
I’m fluent in French and my fingers are double jointed so I can twist my hand into a pretzel.
Can I plead the 5th? I went to OU…
A. 10:00 EMOM
1 Turkish Get-up / Side
B.In 10:00 work to a heavy
OVHD Squat w/ :02 pause in the bottom
C. 18:00 EMOM
Min 1 – 1 Deficit DL @ 65-75%
Min 2 – 2 Weighted Ring Dips (or progression)
*all sets across % or progression
D.10:00 EMOM
Min 1- 5 GH Raises
Min 2- 5 Strict Hanging Straight Leg Raise
Optional ‘Cash Out’:
4:00 AMRAP
8 db thrusters
8 burpees
“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” – Ralph Waldo Emerson
Hero WOD
“Wittman“
7 rounds
15 kettlebell swing @ 24K / 16K / 12K
15 power cleans @ 95 lb / 65 lb / 45 lb
15 box jump 24”/20”/12”
Scaling Guide:
– 19 – 26 min, about 3 min per round.
– Scale Up: 115/75lb power cleans
“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.” – Harriet Tubman
Skill Practice Warm Up:
5 rounds
30s of hollow rocks, 30 seconds rest
A. 21:00 EMOM
Min 1 – 2 Squat Snatch (or Power Snatch + OHS)
Min 2 – 40′ farmer carry (use dumbbells, kettlebells, or barbells if needed)
Min 3 – Rest
*Build up each set
*Snatch Weight Recorded
B. For Time
18 – 14 – 10 Jumping Chest-to-bar pull-ups
9 – 7 – 5 Hang power snatch + OHS or Squat snatch @ 95 / 65 / 35
*Time recorded
Scaling Guide:
– 5 – 8 minutes.
– Scale Up:
Amanda
9-7-5
Muscle-up
Squat Snatch @ 135/ 95
Optional ‘Cash Out’:
3 Rounds
4 Turkish get ups,
15 Russian kb swings
THIS SATURDAY – FEB 4th – IRON BROMANCE COMPETITION
Check It Out!
