Announcements

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

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Fringe Sport + CrossFit Austin || Free Community WOD 3/12

We are teaming up with Fringe Sport for our Free Community WOD this month! 

Address: 3725 Drossett Dr, Austin, TX 78744

Keep up with announcements on the Facebook Event Page!

fringe

Work hard | Sweat hard | Play hard

Come join us on Saturday, March 12 @ 10:00 am for a free workout at Fringe Sport with the CrossFit Austin Community! 

Community workouts are open to everyone and a great way to find out what CrossFit is all about.

All skill levels welcome.

Current members: Bring a friend

First timers: Meet a friend

REGISTER HERE

Want to learn more about the awesome gear you can get at Fringe Sport, visit their website here! 

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WOD 2/29

A.  4:00 EMOM
1 Hip Muscle Clean + 1 Hip Power Clean  + Front Squat

6:00 E202
Hang Power Clean + Front Squat

10:00 E202
1 Hang Power Clean by feel
*Weight Recorded

B. 3 Rounds
400 M Run
21 Double Under
12 Toes to Bar
*Time recorded

“Fitness is not about being better than someone else… It’s about being better than you used to be.” -Khloe Kardashian

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WOD 2/27

***IMPORTANT – PLEASE READ***

If you are planning to do 16.1 with us tomorrow, you MUST register for class. Due to limited space for the 25′ walking lunges, we’ll be capping classes at 22 people with wait list space available. ALL MEMBERS MUST register!!

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 2/26.

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.

WOD

16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

 

 

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WOD 2/26

A. 10:00 EMOM

Min 1: 1-3 HSPU
Min 2: 5 Hollow Rocks

B. 5 Rounds for quality
10 Russian KB Swings
10 Lateral Box Step-ups (total)
100 M SA Farmer Walk (Same weight as KBS)
200 M Run

The Prep starts Monday (2/29) 
JOIN US!

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Movement Of The Week || Muscle Ups Part 2

On our final installation of #movement videos for the #crossfitopen, we’re bringing you another #muscleup skill/strength builder. These are sure to be #intheopen! Good luck this weekend and for the next 5! We’re rooting for you! @crossfitgames #crossfit #gymnasty #gymnastics #rings #crossfitopen2016 @txtim3 Muscle-up pt. 2 Arch / Hollow Kip Swing (On Rings) A tight compact kip swing is important to correctly perform dynamic gymnastics movements. Even more so on the the rings as they present a less stable apparatus than the bar. The swing should be initiated with the shoulders, the elbows must remain locked out, keep the belly tight in both the arch and hollow position, and keep the heels together and toes pointed. “Big Ring Swings” The goal here is to try to increase the range of the swing so the body rises up parallel to the floor.  The swing starts like the smaller arch / hollow swing but the athlete will lead by swinging  the feet high and continue the swing by driving the hips towards the ring. Perfecting this swing allows the athlete to “feel” weightless at the apex of the swing, so they know when to pull and turnover the rings Hips to RIngs This is a natural continuation of the previous swing. The athlete must be patient and allow the hips to rise as high as possible then pull the rings to the hips or ribs.  The goal is to maintain a tight body position throughout and keep the eyes on the toes during the pull.  This helps teach athletes to pull the rings lower to allow for an easier turnover. Jumping Muscle-ups This is a good practice drill for the “dynamic” turnover. Set the rings at highest position possible still allowing the turnover to be successful.  Performing sets of 8 to 10 reps will help athletes get comfortable catching and supporting their bodyweight in a low ring dip. The low ring dip catch position is common for an athlete’s first muscle-up. Muscle-up Once strong enough to perform a kip muscle-up timing, rhythm, and fluidity become the limiting factors for most in a muscle-up. The initial swing must be fluid and keep tension in the body and rings throughout. Athletes must be patient and let the hips rise while they pull the ring

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WOD 2/24

A. 12:00 E2O2
2 Front Squats @ 85-90%

B. 18:00 EMOM
Min 1: 5/leg KB WTD Walking Lunges
Min 2: 3-5 Horzontal Pull-up
Min 3: Rest

C. 18:00 EMOM
Min 1: 3-6 WTD Dips
Min 2: :30 Hollow Body Plank
Min 3: Rest  


Extra Credit

9:00 E3O3

Toe Nail Muscle-up Transitions x5x3
or
3×5 Strict Dips (on boxes)

Join us Thursday evening at 6:45 for our Open Announcement watch party! BYOB and come hang out!
{Details Here}

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Movement Of The Week || Muscle Up Drills

Who's ready for the #crossfitopen?! We sure are! Make sure to get your #muscleup #practice in this week! Check out some of our tips and strength building exercises to help you get and stay #efficient! #CrossFit @crossfitgames #muscleups #hollowbody #intheopen Muscle-Up Transitions -Rings to Sternum Position yourself below the rings. Grab the rings and establish active shoulders and a tight midline. With a slight lean back, pull the rings toward each other and to your sternum (bottom of chest). Variations/extensions to this exercise could include a static hold at the top of the pull and/or employing a tempo on the eccentric (lowering) phase, like a negative. -Toe-nail Muscle-up Transition Position yourself below the rings. Similar to the rings to sternum drill,  but with the top of the feet touching the floor. Grab the rings and establish active shoulders and midline. With a slight lean back, pull the rings toward each other and to your sternum. Pushing through the toes, utilize as much assistance as needed to maintain proper pulling mechanics. Once the rings are to your sternum; continue the pull tracing the bottom of your chest until the rings are at your armpits, with shoulders over the rings. Variations/extensions of this drill could be done the same way with toes on a box. -Band Assisted Hip Extension with Pull This drill can be used to help understand hip extension while maintaining good body position as well as reinforce the proper timing of the pull. Set-up a band on the rings as you would in a banded ring dip. Place the band at the crease of the glutes, as if sitting on a swing. Starting point will be approximately parallel to the ground, in a hollow body position . From this position, you will squeeze your glutes and drive your heels down, eliciting an extension of the hips. The band will assist in the rise of your center of gravity. At the apex of the rise, you will practice the timing of the pull by driving your elbows behind you toward the floor and bringing the rings to your torso. Begin by focusing on one good rep at a time. Stringing these together can take time and is not necessary to receive the benefit of the drill. -Band Assisted Hip E

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WOD 2/23


A. 20:00 Build to 1 RM Power Clean and Power Jerk

B. 20:00 AMRAP
10 Power Snatches @ 75/55
10 OHS @ 75/55
10 Pull-ups
400 M Run

*rounds/reps recorded

“Stand up to your obstacles and do something about them. You will find that they haven’t half the strength you think they have.” Norman Vincent Peale

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