A.5:00 EMOM
2 Hip Snatch + 1 Hang Snatch build to 55-60%
B.10:00 E202
Pause Squat Snatch x2x5 @ 65% (pause just below knee and pause in the bottom or squat)
C. 10:00 E202
Snatch DL x3x5 @ 90-95% of Snatch
D.10:00 E202
3 Segment Clean x2x5 @ 50-60%
*Stops:
– Below Knee
– Hip
– Squat
Optional ‘Cash Out’:
4 Rounds
6 toes to bar (strict if you can)
40 double unders
October Athlete of The Month – Bobby Nussbaumer
Check out his interview
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 October Athlete of the Month is Bobby Nussbaumer! Bobby became a member at CFA back in April of 2015! He’s part of the 5:30 am die-hards, starting his day off the best way we know how 😉 but you’ll also catch him in the evening Oly classes. He may be quiet, but trust us, there’s a fire burning in there and you’ll see it when that clock hits 3, 2, 1! We’ve enjoyed watching Bobby make continuous gains over the last year and a half and we’re excited to watch him continue to progress for many more years! Bobby, we are proud to have you as our October Athlete of the Month and as an awesome part of this community. Congratulations!
State your Name and/or Nickname please: First name is actually Robert, but I’ve always gone by Bobby.
Words to live by?
KCCO
Man of a few words 😉
What is your fitness background?
I played football from 3rd grade to the end of high school. So, most of my fitness/training was built around that. I worked out on my own for a couple years but never made much progress.
How long have you been CrossFitting?
Crazy to say but it’s been about a year and a half now.
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I showed up about 10 minutes early to an evening class with no clue where to start. I remember the workout had push press and a shit ton of double unders. Two movements I had never done before. I was extremely nervous and lost. Now I feel right at home.
What’s your favorite part of CrossFit Austin?
The gym is my ideal place to start the day and a great way to relieve stress. I’ve never been the most talkative or outspoken person but the people I’ve met really make the experience that much better.
Current Training Goals/PRs?
Back squat 315. Deadlift 405. The usual. GAINS.
What advice do you have for folks just starting out in CrossFit?
Don’t be shy. Ask questions. Have fun.
What is your cheat meal go to? 
Mexican vanilla with Reese’s peanut butter cup from Amy’s Ice Cream.
Tell us about a moment you felt most proud of yourself during a workout.
Hitting a 20 pound PR at Night of Champions was pretty sweet. I was pumped after that.
If you could create a WOD and name it for yourself, what would it be?
Das Nuss
50- DUs
30- KB swings …lbs(idk, the heavy one?)
10- Power Cleans 155/85lbs
Four rounds for time.
What are your hobbies, interests and/or talents outside of CrossFit?
I’m usually playing other sports like dodgeball or flag football but I get hurt too often with those 🙁
Tell us something we don’t know about you…
I’ve lived in Texas for most of my life and I still don’t know how to 2-step
Longhorns or Aggies?
Longhorns!
Leave the fine folks of CrossFit Austin with some parting words…
Keep your chin up. Never mind what Billy Badass is doing over there, just focus on your goals and make your self better each day.
A. 14:00 EMOM
Min 1 – 2 Front Squats
Min 2 – 2 Strict Pull-ups (add weight as needed)
*Build up throughout the sets
B. “Stan” (Squat Only Fran)
21-15-9
Front Squats 95 / 65 / 35
Pull-ups
*10:00 Cap
*time recorded
Optional ‘Cash Out’:
3 Rounds
12 Burpees
100 M Farmers Walk
Scaling Guide:
– Goal – 2:30 – 7:00
“Looking after my health today gives me a better hope for tomorrow.” – Anne Wilson Schaef
A. 18:00 EMOM
Min 1- Push Press x2x6 @ 80-85%
Min 2 – DB / KB Split Squats x3/leg x6
Min 3 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.
B. 5 Rounds
7 Deadlifts @ 135 / 85 / 55
7 Shoulder to OVHD @ 135 / 85 / 55
30 Double Unders
*10:00 Cap
*Time recorded
Optional ‘Cash Out’:
3 Rounds
:20 L-sit / Hang
20 Cal Row
Scaling Guide:
– 6 – 8 minutes Goal time
– scale up:DUs Must be UB, 155 / 105
– Only scale up if you think you can go sub 6 minutes
“Nothing is so strong as gentleness, nothing so gentle as real strength.” -Saint Francis de Sales
A. 2 Person Team WOD
30:00 AMRAP
100 M kb suitcase carry (50M / hand) @ 24K / 16K / 12K
8 Box jumps 24 / 20
8 left/8 right SA KBS @ 24K / 16K / 12K
8 TTB
16 burpees
*rounds + reps recorded
*Partners rotate after each exercise, everyone does all the work each round
A. 10:00 EMOM
Min 1- 5 Single Leg DL (right)
Min 2- 5 Single Leg DL (Left)
B. 14:00 EMOM
Min 1- Push Press x1x7 @ 80-85%
+
DB / KB Split Squats x2/leg x7
Min 2 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.
C. 4 rounds
15 hang power snatches @ 95 lbs / 65 lbs / 16K KBS
30 double unders
*time recorded
Optional ‘Cash Out’:
3 Rounds for Quality
15 Russian Kb swings
100m kb suitcase carry
Scaling guide:
DUs: 20 reps including attempts –> 15 attempts + 15 Singles –> Singles
Scale up: 115/75lbs and 50 double no scale up if you’re not confident you could do listed WOD in 4:00 or less.
A word from Wes:
We’re excited to announce that we’ve brought on Travis Reeves as regular coach on our morning schedule. Travis has been a major behind the scenes contributor at CFA since last spring. Most of you have seen him in the gym taking photos for our website, but he also spearheaded the renovation of the oly area and has been managing general maintenance and up keep of the gym.
Travis’s skills go far beyond handy work. He’s is a long time CrossFit coach that has earned his CrossFit Level 1 and Level 2 certification, as well as his USAW Sports Performance Certificate. Before he and his wife moved to Austin, Travis coached, programmed, and operated a small non-profit CrossFit Box in Patterson, NY.
Needless to say, we’re quite excited for Travis to begin his coaching career with us here at CFA. He will be primarily coaching the AM classes that were previously coached by Zach, and be filling in for Ben’s classes while he’s on another IFly adventure. Welcome to the team Travis!
-Coach Wes
About Travis:
Travis has always enjoyed hard work, mostly in the field of construction and maintenance – Functional fitness has been the best way to stay prepared for any task – roofing in 110 degree weather, digging trench for plumbing, or whatever may be on the punch list that day.
It’s been a love of fitness, CrossFit in particular, that has lead him down the path to become a personal trainer and coach. He really enjoys the deep sense of accomplishment in helping others achieve things they never thought they could be capable of doing.
Travis is an ACE Certified Personal Trainer; as well as CrossFit Level 2 Trainer and has a USA Weightlifting Level 1 Sports Performance Certificate. He reads everything he can get his hands on to stay current on sports science and truly enjoys diving into research on the “why” and “how” of biomechanics and fitness programming. Troubleshooting the more complex weightlifting movements is another passion of his. Sometimes Travis tends to be quiet and drift toward the background of large groups, but once you get him talking, especially one on one, he just might talk your ear off.
A word from Travis:
Just keep keeping on – enjoy the journey – it’s all about putting in the work and you will get results! Training with a wide a variety of people has been a wonderful experience – Their stories are not so much my successes but really their own triumphs – great and small. It’s been awesome to accompany good friends on their path to fitness and now I’m looking forward to new friendships and joining you on your fitness journey!
Contact Travis at Travis@crossfitaustin.com
A. 1 set of Max UB Kip pull-ups
B. 50-40-30-20-10
Double unders
Abmat sit ups
*Time recorded
Rest 10:00
C. 800 M Run Time Trial
*Time recorded
Check out the standards for this Friday’s Night of Champions competition!
A.5:00 EMOM
2 Hip Power Snatch + 1 Hang Power Snatch build 50-55%
B.16:00 E202
Power Snatch x1x8 build to 80-85%
C.15:00 EMOM
Min 1 – 3 Back Squats or Box Squat
Min 2 – 3/ arm SA Ring Row
Min 3 – Rest
*Build up throughout the sets
D. 8:00 EMOM
Min 1: 3-4 Handstand Push-up for Quality
Min 2: 5 GH Raises
Optional ‘Cash Out’:
2 Rounds
15 wall ball
200m run with medball
Farewell & Good Luck to Coach Zach!
You’ll be missed!
Today, we have a bittersweet announcement to make. This will be coach Zach Lane’s final week at CFA as he is making a move to Boise, Idaho. Zach has been a huge part of the CFA team for the last two years. His most visible role has been as a coach, but he’s also played a huge role in improving our social media presence, and also been a consistent part of our community as an athlete. Zach has always gone out of his way to work hard, and go above and beyond for the CFA community and for that we’re truly thankful for the time he’s spent with us.
While we’ll miss Zach, were excited for the new opportunity and journey ahead of him in Boise. Zach’s not one to bring attention to himself, but he did want leave you guys with a few words below.