A. 21:00 EMOM Min 1- 2 Squat Snatch build to challenging weight Min 2- 2 Dip Progressions Min 3- Rest
B. 10:00 E2O2 Split Jerk x3x5 by feel *appx 55-75% of max, build up each set
C. 6:00 AMRAP Barbell Complex 8 Deadlift @ 135 / 85 / 55 lb 6 Hang Power cleans (same) 4 Front Squats (same) *goal is to approach as an EMOM or E :30 O :30, pace the workout with a specific number of rounds in mind
Scaling Guide:
– 3.5-7 rounds. – Scale Up: 155 lbs / 95lbs
TODAY IS THE DAY!
*Remember, please do not park in the two spots front and center of the gym – That’s where they’ll be setting up!*
A. Spend 8-10 minutes working on kip progressions toward kipping pullups and/or bar muscle ups.
B. 14:00 EMOM Min 1 – 1 Tempo Front Box Squat @ 45-55% of max FS Min 2 – 3 Kip Pull-ups *Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat try to increase FS weight by 5-10% of last week. *Practice great kip swing mechanics, and great body position,
C. 6 rounds 8 strict burpees 12 Russian KBS @ 24K / 16K / 12K *Time recorded *15:00 Cap
“When you are discontent, you always want more, more, more. Your desire can never be satisfied. But when you practice contentment, you can say to yourself, ‘Oh yes – I already have everything that I really need.'”- Dalai Lama
With a partner, one person working at a time. 10 shoulder-to-overhead (Performance: 135lbs, Athletic*: 95lbs, Health: 65lbs) 20 front squats (same) 30 push-ups 40’ walking lunge (done by both partners together)
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 November Athlete of the Month is Irene Kirschenbaum! Irene has been with CFA since September of 2015. You’ll typically find Irene putting in the work in the afternoons/evenings. This girl’s attention to detail and her dedication to doing it right is incredible. She kicked off her CFA career with some very focused personal training and she has set herself up for success in so many ways. If you want a good example of how doing your homework can help you succeed, she’s it 😉 Not to mention she’s just super fun to have in class! We’ve enjoyed watching Irene make continuous gains over the last year and we’re excited to watch her continue to progress for many more years! Irene, we are proud to have you as our November Athlete of the Month and as an awesome part of this community. Congratulations!
State your Name and/or Nickname please: Irene
Words to live by?
Be kind. Be joyful. Be present.
What is your fitness background? I’ve always been fairly active, but have never played sports or done any kind of training before.
How long have you been CrossFitting?
A little over 1 year
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today? Because of my neck (car accident and severe whiplash), I started out with personal training sessions for about a month before the prep course, which happened to be just me that month. By the time I jumped into a class, I’d been working one-on-one with coaches for over 2 months. I remember being so excited to be moving with the group, and also realizing how much I had to learn. I still feel pretty similarly, but I’m a lot less scared. I’m getting stronger, and starting to feel more capable and confident.
What’s your favorite part of CrossFit Austin?
The people. This is such a terrific community of people — genuinely supportive and encouraging of each other. And the coaches are such an invaluable resource — knowledgable, patient and willing/available to help.
Current Training Goals/PRs?
My goal is to just keep putting in the work. I’m totally fine with slow, incremental gains as long as I’m making progress and my form keeps getting better. (Also, to hit bodyweight on all my lifts.)
What advice do you have for folks just starting out in CrossFit?
Show up. Just keep coming. And know that the people around you are glad you’re there and are ready to cheer you on.
What is your cheat meal go to? Definitely queso… or, does whiskey count as a meal?
Tell us about a moment you felt most proud of yourself during a workout. Anytime I hit a PR, even when it’s tiny, is pretty fantastic. Honestly though, my biggest challenge is around the mental game. I’m most proud of myself when I get out of my head and out of my own way, and trust myself.
If you could create a WOD and name it for yourself, what would it be?
Wow, I have no idea! Except that it would be for quality, not for time 🙂
What are your hobbies, interests and/or talents outside of CrossFit? Music is a big part of my life too; I currently sing in two different choirs. I love anything that gets me outside, especially hiking. I’m also a proud cat-mom to my Benny, and will gladly tell you all about him any time!
Tell us something we don’t know about you…
I have a birthmark “L” on my left foot.
Longhorns or Aggies?
O-H-I-O! Go Buckeyes!
Leave the fine folks of CrossFit Austin with some parting words…
Who I am is what fulfills me and what fulfills the vision I have [for the] world. Commitment is a big part of what I am and what I believe. How committed are you to winning? How committed are you to being a good friend? To being trustworthy? To being successful? How committed are you to being… a good teammate, a good role model? There’s that moment every morning when you look in the mirror: Are you committed, or are you not? – LeBron James
A. 6:00 EMOM Hang Squat Snatch + OHS @ Bar to 50-60% :02 pause in the bottom orn each
B. 10:00 E202 Squat Snatch + OHS build to a challenging Weight in 5 sets
C. 21:00 EMOM Min 1- 2 Power Cleans build up by feel Min 2- 2 Heavy Seated DB Press or Strict Deficit HSPU Min 3 – Rest
Optional Cash out Min 1- :30 TTB :30 Rest Min 2- :30 Max Wall Balls @ 30 / 20 :30 rest
“There is little that can withstand a man who can conquer himself.”- Louis XIV
A. 10:00 EMOM Min 1 – 3 Tempo Front Box Squat @ 40-50% of max FS Min 2 – 5 Strict WTD Pull-up *Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat
B. 5 Rounds 12 KBS @ 32 / 24 / 16 40 DUs
Optional ‘Cash Out’: 3 Rounds 100m dumbbell farmer carry 10 burpees
“A smile is happiness you’ll find right under your nose.”- Tom Wilson
