A. 14:00 EMOM Min 1- Power Clean x1x7 @ 75-80% Min 2 – Ring Dips / Ring Push-ups / Push-ups on KBs x3x7 *Pick a weight and scale and do all sets at that % / scale.
B. 6 rounds for quality 6 WTD Pistols / leg @ 35lb / 15lb / one legged box squat 6 weighted pull up – kipping allowed @ 35lb / 15lb / band assisted 60 double unders / 120 single unders *20:00 Cap
Scaling Guide : *Performance / Athletic / Health *Athletic” weights and reps = Women’s Rx
Final day for The Expert Series with David Henderson is TOMORROW! Check It Out
Words to live by? “That which does not kill us, makes us stronger.” – Nietzsche
What is your fitness background? I’ve played volleyball since I can remember. It pretty much ran my life for about 10 years all the way through college, and I loved it. After that, I dabbled in the general gym arena, but it never much caught on. I love to hike and be out doors.
How long have you been CrossFitting? 2.5 years. How time flies!
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today? I don’t remember the first day as much as I do the introduction class. I started when I still lived in California, so I wasn’t at CFA yet. I remember I felt pretty confident, definitely wanted to get stronger, and slightly intimidated…okay very intimidated. Everything was going along relatively smoothly until I had to do a clean. Let’s just say the execution was….awkward. Since then, I like to think things have gotten a little less awkward – although there are moments. Once I realized the only person I was competing with was myself, I was able to get a lot more comfortable with the workouts.
What’s your favorite part of CrossFit Austin?
My favorite part of Crossfit Austin is the people. From the amazing coaching staff to the evening workout crew. They’re the best!
Current Training Goals/PRs?Working out 5 days a week. Most of it’s done with Crossfit, but I make sure to squeeze in a run or a hike, as well. I travel a lot for work so between that and a desk job, staying active when I can is very important.
What advice do you have for folks just starting out in CrossFit? Technique, technique, technique. If you are not comfortable with the movement, go a little lighter with the weights – even too light. There is plenty of time to build up. And listen to your body, sometimes it just says ‘no’ or ‘I’m a little slower today’. It doesn’t mean don’t go out there and give it your all, just be mindful when you do it.
What is your cheat meal go to? Would you like the full list or should I just seem like a normal person and name one thing? Let’s go with chocolate…it’s the root of all my weaknesses anyway. 🙂
Tell us about a moment you felt most proud of yourself during a workout. I don’t have one moment. I have a lot of moments, which is why I think Crossfit is awesome. The more you work at it the more you succeed and achieve those wins, even the little ones. It’s an amazing feeling and it’s why I keep coming back for more!
If you could create a WOD and name it for yourself, what would it be?
Tall Person WOD
500 meter row
40 wall balls
500 meter row
20 wall balls
500 meter row
10 wall balls
What are your hobbies, interests and/or talents outside of CrossFit?
I love hiking and exploring new places.
Tell us something we don’t know about you… I have no boundaries when it comes to my animals. I share my breakfast, lunch and dinner with them. They hang out with me all day in my office. They take over the bed at night. And they come with me pretty much everywhere.
Longhorns or Aggies? Ummmmmm baseball? SF Giants all the way.
Leave the fine folks of CrossFit Austin with some parting words…
Thank you to everyone for making CFA an amazing and fun place to sweat it out!
A. 18:00 AMRAP Rope climb @ 2 / 1 / 4 rope lay to stands 60 ft Unweighted walking lunge 8 ‘bootlegger’ burpees (Burpee + 30 ft run) each rep *Rounds + Reps recorded B. 1500 M Row for Time
Scaling Guide : *Performance / Athletic / Health *Scale Up: 1 legless every round for men, women do two rope climbs per round. *Athletic” weights and reps = Women’s Rx
“It is not how much we have, but how much we enjoy, that makes happiness.”- Charles Spurgeon
A.15:00 EMOM
Min 1- Power Clean x3x5 @ 80-90%
Min 2 – Static Dips or Support Hold x5 /:10 x5
Min 3 – Rest
*Pick a weight and scale and do all sets at that % / scale
B. 7 minute AMRAP
7 hang power snatches 95lb / 65lb / 35lb or (OVHD kettlebell swing)
7 TTB
14 box jumps 24” / 20” / 12”
*Rounds + reps recorded
Optional ‘Cash Out’:
3 Rounds for Quality
100m farmer carry
10 burpees
Scaling Guide :
*Performance / Athletic / Health
*Scale-up: 4 bar muscle ups (instead of ttb) for as many rounds as you can without chicken winging.
*Athletic” weights and reps = Women’s Rx
*Goal Rounds 4-7 Rounds
“Reading is to the mind what exercise is to the body.”- Joseph Addison
A. 14:00 EMOM Min 1 – Push Press build to a Max Min 2 – 3 Pistols (or pistol progression)
B. 8:00 AMRAP 6 Dumbbell Push Press @ 40-50 / 20-25 / 15 14 Wall Balls @ 20 / 14 / 10 50 M Plate Farmer’s Walk @ 45 / 25 / 15 *Rounds + reps recorded
Optional ‘Cash Out’: 400 M Medball Run
Scaling Guide : *Performance / Athletic / Health *Scale-up 24K / 16K KBs *Athletic” weights and reps = Women’s Rx *Goal Rounds 3-6 Rounds
“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
30 clean and Jerks (Performance: 135lb / Athletic: 95lb* / Health: 65lb) At minute 5, start:
Partner Cindy AMRAP in 20 min 5 pull-ups 10 push-ups 15 air squats *Women’s “Performance” weights and reps (Rx) Scaling Guide: Grace 3 – 5 min, Cindy: 12 – 20 rounds. Scale Up: Each team member does Grace as an individual, then partner up for Cindy
We will be closed on Monday, September 5 for Labor Day
A. 18:00 EMOM Min 1- Power Clean x2x6 build to 85% Min 2 – Ring Dip / Push-ups x4x6 Min 3 – Rest B. With a Partner 500 M Row 400 M Row 300 M Row Rest 2:00 b/t intervals or the time it takes your partner to row. *total team time recorded
Cash out – 800 m run
Day 2 of The Expert Series – Gymnastics with David Henderson is tomorrow! Reserve your spot
