FRIDAY NIGHT LIGHTS || 16.5 Presented by Airrosti

friday night light
March 25th
Athlete Check-In at 6:30 pm

First heat starts at 7:00 pm

REGISTER HERE

Join CrossFit Austin and Airrosti for the biggest and best Friday Night Lights celebration. Come to cheer on your fellow CrossFitters participating in 16.5 and enjoy great music, food, beer, wine and enter win free swag provided by Airrosti. The first 20 participants to register for heats receive a free Airrosti t-shirt. Hope to see you there!

WOD 3/9

A. 12:00 E2O2
1 Front Squats @ 90% or above

B.18:00 EMOM
Min 1: RDL x5x6 by feel
Min 2: 3-5 Seated DB Press
Min 3: Rest

C. 18:00 EMOM
Min 1: 5/leg KB WTD Walking Lunges
Min 2: :30 Tic Tacs
Min 3: Rest  

“Start where you are. Use what you have. Do what you can.”- Arthur Ashe

WOD 3/8

A. 12:00 E202
Snatch DL x3x6 @ 100-110% of 1 RM Clean

B. 3 Rounds
7 Pull-ups
15 Hang Power Snatch @ 75 / 55
30 Double Unders

*12:00 Cap
*Time or Total Reps completed recorded

“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” -Lou Holtz
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WOD 3/7

A.  4:00 EMOM
1 Press + 1 Push Press + 1 Push Jerk

6:00 E202
1 Push Press + 1 Push Jerk + 1 Split Jerk

10:00 E202
1 Spilt Jerk by feel
*Weight Recorded

B.
800 M Run
then…
3 Rounds
8 Burpees
8 Box Jumps @ 24”, 20”
then…
800 M Run
*Time recorded

“The future belongs to those who believe in the beauty of their dreams.” – Eleanor Roosevelt
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WOD 3/5

***IMPORTANT – PLEASE READ***

If you are planning to do 16.2 with us tomorrow, you MUST register for class.

https://clients.mindbodyonline.com/ASP/home.asp…

If you are planning to drop in, please follow the instructions below to reserve your spot or contact Genevieve at frontdesk@crossfitaustin.com by 5:00 pm Friday 3/4.

If you have not registered and we reach capacity, unfortunately we will not be able to accommodate you Saturday morning.

Please arrive a little early and be ready to go at the top of the hour. Good luck!!

*Drop ins – Our drop-in rate is $25

To register click here:https://clients.mindbodyonline.com/ASP/home.asp…

You’ll be prompted to create a quick profile with us and the system will walk you through the rest!

We’ll need a quick waiver from you and we’d like to introduce you to the coach prior to jumping into your first WOD so if you can come a few minutes early we will get you taken care of.

 

Workout 16.2

4-min. AMRAP + bonus time:

25 toes-to-bars
50 double-unders
15 squat cleans*

Time extends 4 minutes each time a round is completed.

* Reps decrease. Load increases.

 

WOD 3/4

A. 16:00 E202
Push Press x2x8 @ 75%

B. 20:00 AMRAP
800 M Sled Drag
400 M Med Ball Run
200 M Farmers Walk
100 M OVHD KB Carry

Join us next Saturday (3/12) for our Free Community WOD. This time we’ll be up at Fringe Sport! 
{Check it out}

WOD 3/2

A. 12:00 E2O2
2 Power Jerk @ by feel

B. 18:00 EMOM
Min 1: 3 Strict Press by feel  
Min 2: 2-3 Weighted Pull-up
Min 3: Rest

C. 18:00 EMOM
Min 1: :30 L-Sit Hang
Min 2: :30 Hollow Body Hold / Rock
Min 3: Rest

“In order to carry a positive action we must develop here a positive vision.”- Dalai Lama

March Athlete Of The Month – Nicole Seltman!!

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 March Athlete of the Month is Nicole Seltman! Nicole has been with us since 2012! She’s an evening gal, having dance parties during her rest time with the late night crew :). Nicole is an incredibly hard worker, always giving her best and making the rest of us look bad (just kidding, only some of us ;), but she’s awesome). She is focused and has a wonderful competitive energy. She’ll make you push yourself a little harder too. We’re so happy to have Nicole in our community and we’re extremely proud of all of her accomplishments, including being this month’s Athlete of the Month. Congratulations Nicole and thanks for all you do!

State your Name and/or Nickname please: nicole 3
Nicole or Seltman

Words to live by?
Do what you like. Like what you do. I don’t stop till the mission is done, I don’t stop till they tell me I’ve won.

What is your fitness background?
I grew up playing competitive soccer all my life. In high school I played soccer and also
lacrosse. I continued to play soccer and lacrosse at the club level in college.

How long have you been CrossFitting?
I think it’s been 4 years!

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
Oh my gosh, I remember when I came to do the initial visit. I was sooooo intimidated. It was like 6:30 or 7:00 at night and CFA was in the old building. I was freaking out in the car because here I am walking up to what looks like an old warehouse, in the dark, and there are all these barbells hitting the ground and people screaming. I was like “oh man, what did I get myself into? Maybe I should just go back to 24 hr fitness, but I just took a deep breath and walked in. I have never looked back once.

What’s your favorite part of CrossFit Austin?nicole

I love everything! CFA really feels like home to me- and the people are my family. I love our community, the welcoming atmosphere when you step into the gym, and of course the coaches. For me, it is great to have a place I can come to where I can forget the stress of my day. I love being able to put it all out there, focus on what I want to focused on, get coached to do better. Plus to be surrounded by people who push me, challenge me and care about me as an athlete and as a person- what more can you ask for? CrossFit is my therapy.

Current Training Goals/PRs?
Well of course I have goals to increase my weights on all my lifts. In addition to that I really just want to continue to get stronger and faster. Now that I’m not training for the half anymore, I can get back to lifting and really upping those numbers, so that is where I’m focusing right now. Everyday my goal is just to do better than before- whether that’s 1 more rep, one less second, or 1 more pound.,

Oh, and I’d also like to be able to complete all the Open workouts Rx!

What advice do you have for folks just starting out in CrossFit?
Don’t be intimidated by the grunting, big plates, or crazy movements. Just know we were all starting out at some point. Leave your ego at the door, say hi, introduce yourself and smile. Remember it’s about having fun and making CrossFit what you want it to be for yourself. Who cares what your time is or what your score was…you came in and you got work done (and hopefully had fun) and that is what matters. Oh and of course, ask for help – we are all here to make this the best experience for you that it can be!

What is your cheat meal go to?
It’s probably pizza- I have been trying various places around Austin and am still on the search for the BEST pizza out there. But then again, there is also Kerbey Queso, or chocolate covered almonds with melted almond butter…oh man…

Tell us about a moment you felt most proud of yourself during a workout.17040844545_8ed2d892f1_z
I think last year completing 15.5 was one of my most proud moments. I HATE rowing and of course thrusters aren’t really all that fun either. I was so nervous- but I just got out there and gave it my all. I remember everyone cheering me on and pushing me to keep going. At the end I collapses to the floor and felt completely wiped out (see attached photo). But at the same time, I knew I had put it all out there and I felt really proud of that!

If you could create a WOD and name it for yourself, what would it be?

The Seltman:

Max plank hold 🙂

What are your hobbies, interests and/or talents outside of CrossFit?
I really like to run- hence my Instagram posts for #sundayrunday. I just ran my 6th half (PR’ed baby!) and I’m sure there will be more to come. I tend to be competitive so anything involving winning intrigues me 🙂 I am a huge soccer player and love to do anything on the water- kayak, paddleboard, swim, etc.23625455642_c03de25c65

Tell us something we don’t know about you…
I can imitate a dolphin whistle 🙂

Longhorns or Aggies?

I’m actually from NY and went to college at Johns Hopkins where no one really cared about football- it was all about lacrosse for us (our homecoming was in the spring!). So I’m not a huge football fan. However, since moving to Austin I have become more interested in the sport and that being said, I have to go with the Longhorns!

Leave the fine folks of CrossFit Austin with some parting words…
Thank you so much for selecting me as AOM. I am really honored to be a part of CFA’s Community. I love our gym and I love the people that are a part of it. I really consider myself lucky to be surrounded by such an awesome family. Thank you for pushing me to do better and be better every day.

 

WOD 3/1

A. 12:00 E202
Clean DL x3x6 @ 100-110% of 1 RM Clean

B. For Time
1K Row
50 Wall Balls @ 20 / 14
40 Slam Balls @ 10 lb
30 HPC @ 95/65
800 M Run
*20:00 Cap
*Time or reps completed recorded

“When you reach the end of your rope, tie a knot in it and hang on.” – Franklin D. Roosevelt
isaiah