A. In 10 minutes working up to a challenging single in the Power clean and jerk (80-90%)
Then.. 7:00 EMOM 3 Power clean and jerk @ 50-60%
B.14 minute AMRAP 8 Clean and jerk @ 135lb / 85lb / 55lb 40′ Overhead Plate Lunge @ 45lb / 25lb / 15lb 40 Double unders* (Health: 4 singles + 1 DU attempt x 10) *reps recorded
Scaling Guide: 3-6 Rounds Scale Up: 155/105 clean and jerk
“Every human has four endowments – self awareness, conscience, independent will and creative imagination. These give us the ultimate human freedom… The power to choose, to respond, to change.” – Stephen Covey
A. In 12:00 Minutes Work up to 80-90% of your split jerk in the Behind Neck Split Jerk
B. 15:00 EMOM Min 1- 3 OVHD Squats (as narrow as possible) x 5 sets Min 2 – 5-10 Perfect Push-ups (Super strict form) Min 3 – Rest *build up each set in the OVHD squats to a challenging weight
C. “Death by 10m going prone” *Total rounds recorded
**Start by laying chest down on the ground.
– minute 1 – stand up and sprint 10 meters. – minute 2 – stand up and run 10m, lay down, then stand up and run 10m. – Minute 3 – stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m sprint intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.
Well, 2016 is coming to a close and we are so honored to have these incredible humans filling our space (and our hearts!) day in and day out! It is impossible to express our gratitude for our community’s support and hard work over the years, but we must be doing something right to continue having that support 8 years in! We have some exciting things coming up in 2017 and hope to see continue progress and growth in our community as well!
But first…. We have to recognize the winners of our 2016 Bitter Burpee awards and honor the always coveted Push Up Man and Push Up Woman of the year winners!
Our Push Up Man and Push Up Woman of the Year awards go to Michael Page and Leah Alter!
THANK YOU for representing our little South Austin community so wholeheartedly. We are honored to have you two in this role and hope to continue supporting your journeys for many more years.
“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!”
***Stay tuned for an in depth interview from both of these folks after the new year. We can’t wait to hear all about what makes them tick!
Bitter Burpee Awards – As we all know.. Burpees suck, and so do these awards 😉
Golden Shoe Award (Kicks on point!) Matt Milldrum
Blood, Sweat, & Cheers (Most Accident Prone, Sweatiest, and Cheerleader)
B. 12:00 EMOM Min 1 – 2 Squat Clean @ 70-80% Min 2 – 3-4 Strict Handstand Push-ups or Progression *Sets across on both movements
C. 7:00 AMRAP 10 Power Snatches @ 75lb / 55lb /35lb 3 Bar Muscle-ups* (Athletic: 5 chest to bar pull ups, Health: 5 Jumping Chest-to-bar Pull-up) *reps recorded
A. 15:00 EMOM Min 1- 3 Back Squats Min 2 – 5/ arm Single Arm Ring Rows Min 3 – Rest *build up each set in the back squats to a challenging weight
B. 8-10 Minute of Kipping Pull-ups Practice C. 8:00 EMOM Min 1- 5-8 Kip Pull-ups Min 2- Rest *scale-up CTB –> Bar Muscle-up D. 4:00 Max Cal Row. *Cals recorded
Finding balancing through the holidays can be difficult, but Coach Wes has some wise words to help!
