A. 21:00 EMOM Min 1 – 1 Squat Cleans @ 95%+ Min 2 – 3-5 Strict Handstand Push-ups or progression Min 3 – Rest
*all Sets within listed range on both movements
B. 7:00 AMRAP 12 SA dumbbell hang power snatch @ 45-55 lb / 30 – 40 lb / 15 8 single arm dumbbell overhead squat (same as above) **Every time you put the dumbbell down, you have to suitcase carry it 40’ before your next set *Time recorded
Scaling Guide: – 4 – 7 rounds, about 1:20 per round. – Scale Up: 53/35lb kettlebell
10:00 AMRAP 5 Shoulder to OVHD @ 115 / 75 10 DL (Same) 15 Box Jumps @ 24/20 *partners alternate after full rounds
Rest 2:00
30 Burpees 30 Snatches @ 95/75 20 Burpees 20 Snatches @ 135/85 *split workup however you see fit.
Next Saturday (1/21) MOBILITY WORKSHOP
Join AIRROSTI’s Dr. Sarah Rachel for an interactive workshop where
you’ll learn specific exercises and techniques to help prevent pain and enhance
athletic performance. Through guided instruction, you’ll discover new ways
to strengthen and stretch, while improving mobility and stability. Plus, get
your pain and injury prevention questions answered by an Airrosti Provider.
Airrosti providers are experts at eliminating chronic pain and resolving most soft-tissue injuries, typically within 3 visits. Visit Airrosti.com for more info on Airrosti
or talk to your Health & Fitness Staff for more info on the session
B. 10:00 E202 Power Snatch x1x5 up to 80% C. 3 Rounds for Quality 400 M Run 80′ dumbbell suitcase carry (20′ out and back two times) @ 24K / 16K / 12K 10 left single arm kettlebell swings (same) 10 right single arm kettlebell swings (same) 10 goblet squats (same)
We’re looking for a handful of volunteers to help with the Iron Bromance competition! If you can help, shoot us an email to frontdesk@crossfitaustin.com so we can put you on the list! Good times will be had 🙂 Event Details
“Snowcapped“ 4 Rounds 7 Power clean @ 155/105/65 40′ racked kettlebell lunge -20′ per arm- @ 24K/16K/12K 40′ bear crawl 20 wall ball @ 20lb/10ft, 14lb/9ft, 10lb/8ft *Time recorded
Scaling Guide: – 11 – 16 min, about 3.5 min per round Scale up: 185/125lb power cleans and OH kb lunges
Join us on Saturday, January 28th for a gymnastics workshop class with David Henderson! Get prepped for the Open and get working on those skills! Register Here
C. 8:00 EMOM Min 1- 12 suitcase lunge steps (Total) Min 2- 12 Russian Kb swings
Scaling Guide: – The shoulder press will be the limiting factor here. When you are choosing a weight, make sure to choose a weight where you will be able to do 5 shoulder press unbroken for at least first round or two. – A full “rep” of a bumper plate burpee requires you doing a burpee, and then finishing with the plate over your head.
“No matter what you’re going through, there’s a light at the end of the tunnel and it may seem hard to get to it but you can do it and just keep working towards it and you’ll find the positive side of things.”- Demi Lovato
A. Test 3
In 10:00 Build to a max weight Strict Pull-up
B. Test 4
15:00 AMRAP
200m run with MedBall @ 20/14/10
6 db weighted pull-ups, @ 30 / 10 / Ring Row (kipping allowed)
12 push-ups
24 Abmat sit-ups (butterfly)
*Rounds + reps recorded
“Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.”- Bradley Whitford
Scaling guide:
-3:30 – 7:00 – about 1:45/round
-Scale Up: 4 rounds – DL weight appx. 65-75% of max
Saturday, February 4th: Weightlifting Wise and CrossFit Austin present: Iron Bromance: A weightlifting competition that tests both strength and muscular endurance.
A. In 20:00 As a team build up to a max Squat Clean and Jerk *combined weight recorded B.6 Rounds 12 shoulder to overhead @ 135lb / 85lb* / 45lb 24 box step ups @ 24” / 20” / 12” 100m Farmer Carry @ 32K / 24K / 16K *Split work between partners, except for the farmer carry each partners must complete 100 m FC / round one partner working at a time.
MOBILITY WORKSHOP
Join AIRROSTI’s Dr. Sarah Rachel for an interactive workshop where
you’ll learn specific exercises and techniques to help prevent pain and enhance
athletic performance. Through guided instruction, you’ll discover new ways
to strengthen and stretch, while improving mobility and stability. Plus, get
your pain and injury prevention questions answered by an Airrosti Provider.
Airrosti providers are experts at eliminating chronic pain and resolving most soft-tissue injuries, typically within 3 visits. Visit Airrosti.com for more info on Airrosti
or talk to your Health & Fitness Staff for more info on the session.
A. 15:00 EMOM Min 1- 3 Front Squat Min 2- 3 Supine Ring Rows Min 3- Rest *build up each set in the front squat to a challenging weight, try to complete as many sets as possible at or above your squat clean max *Snatch Weight recorded B. “CrossFit Open 14.2 / 15.2”
For Reps In 3 minutes perform: 10 overhead squats 10 chest to bar pull-ups 10 overhead squats 10 chest to bar pull-ups
If you complete all 40 repetitions, move on to the next ‘round’**. You will have 3 additional minutes to perform:
12 overhead squats 12 chest to bar pull-ups 12 overhead squats 12 chest to bar pull-ups
On Tuesday, we shared with you the words from our Push Up Woman of the Year, Leah Alter. Today, we’d like to introduce and give you the pleasure of getting know our 2016 Push Up Man of the Year, Michael Page!
“The Push-up Man and Woman of the Year exemplify everything that we love about our athletes, our community, and the human spirit. Not only do these people walk through the doors of CFA day in and day out, and work hard to improve themselves; they go out of their way to lift up everyone around them. They make their friends and families a priority over themselves. They lead and encourage by words, actions, and example. They represent the burning spirit of what makes our little South Austin gym unique and special. We at CrossFit Austin can humbly bestow no greater honor and we give our utmost heartfelt thanks that you both have chosen to make our gym, business, family, and lives a better place!”
When did you join the CFA community? I started CFA 6 years ago.
What is one of your most memorable moments from your early days at CFA? At the old CFA building they had the best WOD times and lifts on the wall. The Great Wall of Records was intimidating, but also inspiring. As one of the “old guys” in the gym, I knew it would be challenge, but I was determined to get on that wall amongst the young whipper snappers. One day “Karen” was the WOD, and if you don’t know Karen she’s mean, ugly and known to make men cry. But that morning I somehow fought back the tears and pain and scored a time worthy of the wall.
Any ‘newbie’ stories you’d like to share? I bent a barbell while doing box squats. Pretty sure that’s never been done before.
What is it about CFA that you love or that is different from other sports/programs you’ve tried? What I love about CFA is how it’s an individual sport that’s achieved by a group effort. Everyone shows up to work on their own fitness goals, but we motivate and encourage one another to accomplish the challenge.
What advice would you give yourself if you could go back in time to when you first started CrossFit? I would say, “Hey, focus more on correct form than throwing up big weight.” But then my pride would probably say, “Whatever. I’m going for two PRs.” Then we would exchange countless insults.
How did you create long term fitness/CrossFit success for yourself? I had to be consistent with my workouts. Coming in 4 times one week then once the next week doesn’t work for me. I realized staying fit was not easy. It’s a job. And I was ready to put in the work.
What keeps you motivated? Being healthy for my wife and daughter keeps me motivated. My family has a history of heart disease and strokes at an early age. My brother, who’s an avid Crossfitter and only 40 years old, recently had a stroke. I’m pushing 39 and hell bent on beating the genetic card I’ve been dealt.
What makes you come in and train on days when you don’t want to? Mornings I don’t want to come in usually involve a workout I hate. But I make myself do it anyway, because you can’t get better at something while sleeping in.
Recent PRs? Fran. I owe it all to my coaches. They convinced me to change up my strategy and just like that – my time dropped dramatically.
Current training goals? There are two movements I have yet to achieve: Butterfly pull-ups and muscle ups. Those are my goals this year.
Tell us about an obstacle you have had to work through in your training. How did you work through it? I’ve battled a low back injury for the last 2 years. I had it worked on at Airrosti, picked up a few stretching movements from my coaches and corrected a few lifting movements that might have caused it over the years.
What is your cheat meal go to? Cheat meal or meals? To be honest, I’m really good at eating healthy during the week, but the weekends are brutal. It’s so hard to ignore queso when it’s staring you in the face. But since we’re talking about one meal, I would say a Mighty Fine cheeseburger and fries.
What does the Push Up Man title mean to you? It’s a great honor. I see so many people killing it in the gym. Making great improvements. To be recognized amongst them is quite the achievement.
Thoughts upon winning the title? Honestly, I was completely shocked. Especially since I couldn’t make the party. So when my wife put me on FaceTime to accept the award over the phone I was stunned. Speechless. And needed a drink.
How will you use your new found Push Up Man glory? I’ve tried to use it at home with my wife. I get as far as saying, “Hey, I’m the freaking Push Up Man! I’m kind of a big deal! So there’s no reason I should clean the dishes!” It has yet to work.
Leave the fine folks of CFA with some parting wisdom. When life shuts a door… open it again. That’s how doors work.
