20:00 AMRAP
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
Irene
Words to live by?
Be kind. Be joyful. Be present.
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.
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
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.
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.
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.)
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.
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?
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.
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 🙂
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!
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.
I have a birthmark “L” on my left foot.
Longhorns or Aggies?
O-H-I-O! Go Buckeyes!
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.21:00 EMOM
Min 1 – 1 Split Jerk by feel
Min 2 – 3 Pistols / leg
Min 3 – Rest
B.5 Rounds for Quality
10 DB push press @ 40-50 / 20-30 / 15
8/leg DB Reverse Lunges (Same)
6 Supine Ring Rows
A. 10 – 15 Working on Ring Dip or Ring MU Progressions
B. 17:00 AMRAP
7 ‘heavy’ power clean @ 155lbs / 95lbs / 55lbs
Ring dips 7 reps / 4 reps / 7 push ups
14 bumper plate burpees 45lbs / 25lbs / 15lbs
400m run
1 minute rest
Scaling Guide:
– 2 – 4 rounds, about 5:20 per round including the rest.
– Scale Up: 4/2 ring muscle ups instead of the ring dips.
“There is no such thing as a great talent without great will power.”- Honore de Balzac
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
“Fright Gone Bad”
1:00 Wall Balls @ 20 / 14 / 10
1:00 SDHP @ 75 / 55 / 45
1:00 Box Jumps @ 20 / 20 / 12
1:00 Push Press @ 75 / 55 / 45
1:00 Row for Calories
1:00 Rest
*total reps recorded
“Grace”
30 Clean & Jerks for time 135/95 lb
*Time recorded
CrossFit Austin will be holding a fundraising event to help raise money for Barbells for Boobs! Join us on Saturday, October 29th where we will complete “Grace,” the official Barbells for Boobs workout, during the regular 9 & 10 am classes. We have created a CrossFit Austin Fundraising team where you can make a donation or join our team and help us fund raise to meet our goal!
Stick around after the classes for a Halloween Celebration! Last year our “Boo”runch was AWESOME. If you missed it, Wes made pancakes while wearing a hotdog suit and it was the best thing ever. Wear your costumes for the WOD and stick around after for a brunch feast and mimosas!
Donate to or Join Team CrossFit Austin HERE.
Why are we fundraising for Barbells for Boobs?
So that together we can take action, raise funds and help detect potentially life-threatening breast cancer occurrences. Barbells for Boobs is dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40.
Where does my donation go?
All fundraising efforts support much needed detection services in local communities across the country. Remember that the funds raised to support Barbells for Boobs mission are vital to those who may not have the means or access to critical detection services.
Here’s how you can help:
Make a donation of any amount on our fundraising team page or an individual team members page. For every $80 raised, ONE more person will know if they are living with breast cancer.
Additionally, you can spread the word and help us reach our goal by sharing this page on Facebook, Instagram and Twitter. Or even better, send an email to friends you think might be interested in contributing and include a link to our page.
Together, with one unified voice we can make a difference.
Together we can help. Because… Everyone Has a RIGHT to Know.
A. 21:00 EMOM
Min 1- 1-2 Strict Press
Min 2- 5 Single Leg DL
MIn 3- 3 DB Step-ups @ 24 / 20
B. 7:00 AMRAP
12 burpees
8 dumbbell thrusters @ 40-50 / 20-30 / 15
6 CTB Pull-ups (Scale: jumping CTB pull-ups)
Optional ‘Cash Out’:
400m run with medball
400m Farmers Walk
TOMORROW! Barbells for Boobs and BOOrunch! Join us for some fun!
Don’t forget to wear your costumes!
A. 15:00 EMOM
Min 1- 1 Power Clean + 2 Power Jerks |
Min 2- 1-2 Rope Climbs
Min 3 – Rest
B. 5 rounds
In 3:00 AMRAP
6 Jerks 155lb / 95lb / 55lb
6 Wall Balls 20 / 14 / 10
6 Box Jumps @ 24” / 20” / 12”
2:00 Rest
“Either you decide to stay in the shallow end of the pool or you go out in the ocean.” -Christopher Reeve
