A. 20:00 EMOM
Min 1 – 8 High Pulls / arm by feel
Min 2 – 50 M Waiters Walk Right Arm
Min 3 – 50 M Waiters Walk Left Arm
Min 4 – :20 Nose to Wall HS Hold
Min 5 – :20 Pull-up Bar Hang
B. 3 Rounds for Quality
10 Strict Pull-ups
10 Deadlifts @ 225 / 135
10 Lateral Step-ups / leg
10 Ring Rows
Registration for The Expert Series – Session 2 with Ursula Garza Papandrea is now open!
Details
A. 16:00 EMOM
Min 1 – 8 Single Arm Press / arm @ 8 RM
Min 2 – Rest
Min 3 – 75 M Farmers Walk @ by feel
Min 4- Rest
B. 20:00 EMOM
Min 1: 6 Hang Power Clean to Ovhd @ 135 / 95
Min 2: 200 M Run
Min 3: 18 Unweighted Walking Lunges (total)
Min 4: 24 Double Unders
*Exercises must be finished under :40. Record completed round under :40
“Let my soul smile through my heart and my heart smile through my eyes, that I may scatter rich smiles in sad hearts.” – Paramahansa Yogananda
A. 14:00 E202
Box Squat x1x7 @ 70% of 1 RM Back Squat, same weight for all sets
B. 6:00 E202
Tempo Back Squat x 5 reps @ 42X1
Rest as needed @ 70% (:04 down, :02 in bottom)
C. 12:00 E202
3-5 Partner Assisted Strict Pull-ups
*Partner can assist by holding 2 feet, 1 foot or at the waist
*Perform weighted pull-ups you are able to do 5 strict pull-ups
D. 9:00 EMOM
Min 1- 8-12 Barbell Curls
Min 2- 10-12 Banded Face Pulls
Congrats to our July Athlete of The Month – Jenni Demske!
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 July Athlete of the Month is Jenni Demske! Jenni joined CrossFit Austin back in June 2015, so she’s been with us just over a year! She’s an early bird, working out with the 5:30 am crew. She’s a sweet little thing on the outside, but she’ll sneak up and crush you in a workout! This girl is in the last few weeks of her pregnancy (wow!), still hanging in there like a champ. We can’t wait to meet the little push-up man! She is one of the hardest working and friendliest athletes in our crew and we’re so happy to have Jenni as our July Athlete of the Month and as an awesome part of this community. Congratulations Jenni!
State your Name and/or Nickname please:
Jenni
Words to live by?
I am a firm believer in YOLO. You only live once. Live the best life you can.
What is your fitness background?
High school sports were soccer and swimming. I love the occasional hike and bike these days and of course.. crossfit 🙂
How long have you been CrossFitting?
Just over a year~ time flies when you’re having fun
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
Well I didn’t do a prep course, but I highly recommend it! The first time I picked up a barbell, I literally just tried to copy what everyone else was doing. Once I figured out some techniques to the lifts, it became more fun. The workouts haven’t changed for me really. I try to put everything I have into a workout and leave the gym feeling like I did just that. It’s the best!
What’s your favorite part of CrossFit Austin?
I met my future hubby, made lifelong friends and have worked next to some of the strongest/coolest people I know. You can go anywhere in the world and find a crossfit box, but it’s the people that make the experience. CFA has some of the best.
Current Training Goals/PRs?
Oh boy. 9 months ago I would have a different answer. My goal is to come back smarter, work hard and listen to my body.
What advice do you have for folks just starting out in CrossFit?
Just go out there, do your best and have fun. Work hard, be proud and practice patience.
What is your cheat meal go to?
Ice cream. All day, every day (literally for the past 9 months)
Tell us about a moment you felt most proud of yourself during a workout.
Doing the 2015 open. My coach had to show me what a clean and jerk was right before. It was terrifying, but I came back for the rest of them and loved every minute. This year I was 6 months pregnant for the open… bring on 2017 🙂
You are 37 weeks pregnant. How has this journey with training and growing a tiny human been for you? What does it feel like to be such a strong mama?!
This journey has been a wild ride. Apart from the physical challenges of pregnancy, the mental game has been my true challenge. It’s the hardest thing watching your friends get better, faster, stronger while I’ve taken a step back. I’ve learned to listen to my body and do what feels good. Growing a human is the most amazing, hardest thing I’ve ever done and I wouldn’t change it for the world.
If you could create a WOD and name it for yourself, what would it be?
I want to give 16.5 another shot without baby. 21-18- 15-12- 9-6- 3 Bar facing burpees and thrusters. Bring it on!
What are your hobbies, interests and/or talents outside of CrossFit?
Currently… eating spicy food, lots of squats, long walks….
Tell us something we don’t know about you…
I don’t bathe frequently
Longhorns or Aggies?
Who??! GO GREEN, GO WHITE!! MSU all the way
Leave the fine folks of CrossFit Austin with some parting words…
Leave it all on the floor 🙂 like when your water breaks.
A. In 15:00 minutes build to a 3 RM Hip Squat Clean & Jerk
B. 6:00 E202
1 Hip Squat Clean & Jerk @ 100% of today’s 3 RM
Followed immediately by…
6:00 E202
3 Hip Squat Clean & Jerk @ 80% of today’s 3 RM
Followed immediately by…
5 Hip Clean & Jerk x 5 reps @ 70% of today’s 3RM
C. For time:
75 Bar Facing Burpees
*10:00 Cap
*reps / time recorded
“To give anything less than your best, is to sacrifice the gift.” – Steve Prefontaine
CrossFit Austin is closed today. We will resume normal classes tomorrow, July 5th. Get outside and play!
Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
A. 20:00 EMOM
Min 1 – 6 High Pulls / arm by feel
Min 2 – 50 M Waiters Walk Right Arm
Min 3 – 50 M Waiters Walk Left Arm
Min 4 – :20 Nose to Wall HS Hold
Min 5 – :20 Pull-up Bar Hang
B. 4 Rounds
:30 Double Unders
:30 Rest
:30 Lateral Slide
:30 Rest
:30 Reverse Lunge
:30 Rest
:30 Single Arm Suitcase DL @ 24/20
(Change arms each round)
Join us Saturday for Murph Day 2016!
A. 10:00 E202
5 Negative Pull-ups
*Jump so chin is above the bar, and lower yourself for :03.
*add weight between ankles if negatives aren’t challenging
B. 18:00 EMOM
Min 1: 16 Step-ups @ 24/20 Total
Min 2: 12 Shoulder to Overhead @ 115 / 75
Min 3: 8 Toes to Bar
*Exercises must be finished under :40. Record completed round under :40.
C. DB Curls x8-12×3
“Life’s most persistent and urgent question is, ‘What are you doing for others?'” -Martin Luther King, Jr.
A. 16:00 E2O2
Sets 1 – 6: Build to 5 RM Hip Clean
Set 7: 5 Hip Cleans @ 95% of 5 RM
Set 8: 5 Hip Cleans @ 90% of 5 RM
B. In 10:00 build to 1 RM Front Squat
Then. . .
9:00 E3O3
Tempo Front Squat x 3 reps @ 42X1
Rest as needed
*Perform Front Squats @ 65-75% of today heavy Squat
C. 9:00 EMOM
Min 1- 6-8 Partner Glute Ham Raises
Min 2- 15 Band Pull Throughs
Min 3- 20 Banded Good Morning
“Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” – Leah LaBelle
