A. In 15:00
1 Power Clean + Power Jerk by feel, 6-8 sets
B. 10:00
1 Squat Clean + Split Jerk by feel, 4-5 sets
C. Deadlift 18:00 E3O3
x2-4×6 @ 110% of 6 RM
“A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results.” Wade Boggs
A. 12:00 E202
2 Sets of 8-12 Pike Push ups, then 4 sets of 1-2 Negative HSPU (w/:04 descent)
B. 7 Rounds
7 Box Jumps @ 24/20
7 Hand Release Push-ups
21 Double Unders
*time recorded
“My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.” -Maya Angelou
A.15:00 EMOM
2 UB TnG Power Snatch
*Build up to a challenging weight
B. 5 Round w/ 3:00 CAP (20:00 total time)
200 M Run
20 Russian KBS @ 24/16
10 Pull-Ups
Rest 2:00
*rest remaining time under 3:00
“Life is a series of natural and spontaneous changes. Don’t resist them – that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” – Lao Tzu
A. Two Person Team
20:00 AMRAP
55 Double-Unders
15 Bar Facing Burpee
5 Hang Power Cleans @ 135/95
*One team works at a time. Teammate alternate after complete rounds
***REMINDER – the gym will be closed on Friday 5/13 to allow our folks to go up to Dallas and watch Stacey compete!
A. 12:00 EMOM
Min 1: Front Rack Step-ups x5 / leg @ AHAP
Min 2: 10 Wall Balls w/ :03 pause in the bottom
Min 3: 10 Feet Elevated Push-ups
Min 4: Rest
B.15:00 for Quality
400 M Run
20 Slam Balls
10 Single Arm KB Swing / arm @ 24/16
5 Burpees
#ChasingStacey – Road to Regionals Video – Check it out!
A. 10:00 EMOM
Min 1: 1 Negative HSPU (:04 descent)
B. In 12:00 Minutes
Strict Press x3x4 @ 90-95% of 3 RM
then…
Strict Press x10x1 set @ 70-75% of 3 RM
C. Row 1000 Meters
50 Hang Power Clean @ 95/65
30 Pull-ups
*time recorded
A. 16:00 E202
2 Front Squats + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Build up to 90% of your 1 RM
B.16:00 E202
Clean Lift Off w/ :02 Pause AK + Power Clean
*by feel
C. 15:00 E303
Deadlift x3x5 @ 105% of 6 RM
Join us tonight at 6:30 to celebrate Stacey as she prepares for Regionals! Also – get me your shirt orders ASAP
(email or FB Genevieve for details – genny@crossfitaustin.com)
Chasing Stacey – Send Off To Regionals
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 May Athlete of the Month is Lauren Fritz! Lauren started her journey with us just over a year ago! You’ll typically find her here with the chicken o’clock (5:30 am) crew, starting her day the best way we can think of! This purple haired beauty brings an awesome energy to the community. She’s a hard worker and we’ve loved watching her grow and progress this far. Every day she makes new strides and we’re excited to see just how far she will go. We’re so happy to have Lauren as our May Athlete of the Month. Congratulations Lauren!
State your Name and/or Nickname please:
Lauren Fritz (Fritz, Fritzi)
Words to live by?
Animals are friends, not food ☺
What is your fitness background?
Danced up until college, then drank whiskey
How long have you been CrossFitting?
Literally one year- Just had my CFA anniversary <3
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
Before signing up for The Prep I went to a night class where Nole was coach. I didn’t have double unders so I had to do 300 singles and then some running, pretty sure it was an AMRAP… somehow I still ended up signing up for The Prep even though I couldn’t walk for about a week.
What’s your favorite part of CrossFit Austin?
The recreational drinking at the events I love to watch.
Current Training Goals/PRs?
Now that my faith has been restored in my ability to do DUs, I’d say to get more efficient at them and string more than 3 together.
What advice do you have for folks just starting out in CrossFit?
It can be intimidating at first… and even a year later… but CFA really is the best community out there. I can’t imagine ever switching.. well, unless everyone else leaves and CFA gets all new coaches/members. I probably wouldn’t like them as much.
What is your cheat meal go to?
queso, mac and cheese, BBQ pizza… I’m drooling
Tell us about a moment you felt most proud of yourself during a workout.
2016 Open, I was able to do some of the work outs RX, when usually I take pride in scaling 🙂
I also have a whole new crossfit attitude since The Open, I am positive that no workout can suck as bad as 16.4 and 16.5. 
If you could create a WOD and name it for yourself, what would it be?
My favorite exercise is a cross between a lunge and a crunch. Its called lunch.
What are your hobbies, interests and/or talents outside of CrossFit?
I enjoy the sun and being outside, but I can spend hours on the couch watching TV.
Tell us something we don’t know about you…
I lack a competitive nature at the gym… but when it comes to board/card games, shit gets real.
Longhorns or Aggies?
Hook’em
Leave the fine folks of CrossFit Austin with some parting words…
I complain, a lot, but thank you to the coaches and members for pushing me and believing in me, even when I don’t. Ya’ll are amazing.
A. 12:00 EMOM
Min 1: 3-5 Pike Push-ups
Min 2: 3-5 Seated DB Press
Min 3: 10-30 Double Unders
B. 21:00 EMOM
Min 1 – 100 M Run
Min 2 – 10 UB Thrusters @ 45/35
Min 3 – 10 UB KBs @ 24/16
*goal is to keep work at :30 or under
“Exercise should be regarded as tribute to the heart.” – Gene Tunney
