Announcements

WOD 2/3

A. 18:00 EM0M
Min 1: 3 Power Cleans @ 80%
Min 2: Max time CTB Hold  (no longer than :60)
Min 3: Rest

B. 18:00 EM0M
Min 1: 3 Clean DL @ 95-105% of clean
Min 2: 2-3 Deep Ring Dips (add weight if 3 is easy)
Min 3: Rest

C. 3 Rounds
10 Toes to KB
:15 Plank Hold (on hands not elbows)

Extra Credit

9:00 E3O3
Toe Nail Muscle-up Transitions x5x3

or

2:00 of Max Kip Dips (on boxes)
*Good clean reps come off the boxes before you hit failure

“Happiness is not something ready made. It comes from your own actions.” –Dalai Lama

in Workout of the Day 1 comments

Movement of the Week || Toes To Bar

Our first #Open #movement post includes one of the most notorious bad boys in the #crossfit world…duh duh duh…#toestobar…eeeekkk Check out Coach @txtim3 as he walks you through some skill building #exercises and #progressions of the swing portion of the movement: Swing Progression 1. Arch / Hollow Kip Swing A tight compact kip swing is important to correctly perform dynamic gymnastics movements. 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. 2. Kipping Knee Raise Small Swing Initiate the movement with a tight compact arch/hollow kip swing. On your back swing (hollow) drive hard against the bar with straight arms and pull your knees up above your waist.  Practice connecting knee raises until you can successfully connect 8-10 reps consistently. This will help you learn the rhythm of connecting kip TTBs 3. Kipping Knee to Chest Initiate the movement with a tight compact arch/hollow kip swing. On your back swing (hollow) drive hard against the bar with straight arms and pull your knees up as high as possible. Work mastering singles and doubles of the knee to chest before trying to string more together. Once you can consistently connect 2-3 reps getting your knees to your chest you’re ready to start focusing on TTBs. 4. Kipping TTB Initiate the movement with a tight compact arch/hollow kip swing. On your back swing (hollow) drive hard against the bar with straight arms, pull your knees up as high as possible and kick your toes to the bar. Initially, focus on being consistent with singles then work to set of 2-3 at a time. The key to connecting TTBs is a great arch/hollow kip swing, so continue to practice kip swings and kip knee raises even once you accomplished your first TTB.

A video posted by CrossFit Austin (@crossfitaustin) on

in Blog 256 comments

WOD 2/2

A. 5:00 EMOM
2 Front Squat @ 60-80%

then..

10:00 E202
1 Front Squat @ 80-90%

B. 3 Rounds
9 Pull-ups
6 Burpees over the bar
3 Thrusters @ 115/75
*6:00 Cap
*Time recorded

“A person has two hands, one for helping himself, and one for helping others.” -Unknown

Screen Shot 2016-02-01 at 5.56.05 PM

in Workout of the Day 259 comments

WOD 2/1

A. 20:00 E202
10,9,8,7,6,5,4,3,2,1
Power Snatch + OHS @ 60% of best snatch

B. 12:00 AMRAP
5 Shoulder to OVHD @ 115/75
10 DL @ 115/75
15 Wall Balls @ 20/14

Extra Credit

10:00 EMOM
2 Jump to Bottom of Ring Dip

or

10:00 EM0M
Ring Dip Negative x1x10
*Lower to the bottom for :03, stay in the bottom for :02 you do not have to press out of the bottom position

“I surround myself with positive, productive people of good will and decency.” –Ted Nugent

 

Screen Shot 2016-01-31 at 8.07.52 AM

in Workout of the Day 382 comments

The CrossFit Open 2016 || February 25 – March 28

 
cf1a
CrossFit Austin is registered for The CrossFit Games 2016 Open! 
To Join our team:
1. Click link below
2. Select CrossFit Austin as your affiliate
3. Select Team CrossFit Austin 1 as your team!More info to come on this year’s Open at CFA!
Five Weeks | Feb. 25 – March 28, 2016
16.1: Feb. 25 – 29
16.2: March 3 – 7
16.3: March 10 – 14
16.4 March 17 – 21
16.5 March 24 – 28
We will be holding watch parties every Thursday through the Open for the
announcement of each Open 2016 WOD! BYOB and join us! The Open WODs will be programmed
during our Saturday morning classes.
in Blog / Workout of the Day 260 comments

WOD 1/30

**Two person teams**

A. Build to Heavy Single in the Snatch

B. 4 Rounds
15 Snatches @ 115/75
10 CTB Pull-ups
*Athlete’s alternate each round, both athletes will complete all 4 rounds

**Extra Credit**

Spend 10:00 Making attempts at a Muscle-up

or

Static Dip x3-5×4 rest 2:00
*add weight if you can complete 5 through full ROM

The Prep starts Monday!
Join Us!

 getting started

in Workout of the Day 344 comments

WOD 1/29

A. 16:00 EMOM
Min 1 – 2-4 Strict CTB Pull-ups
Min 2 – 10 Laterals Lunge / leg
Min 3 – :50 M Double KB OVHD Carry
Min 4 – 5 Toes to KB

B. Team 400 Cal  Row
2 person teams
rotate every 50 cals  

Good Luck to All of our Athletes competing in The Fittest Games!
{Competition Schedule}

desire

 

in Workout of the Day 2 comments

THE FITTEST GAMES SCHEDULE || Good Luck CFA Competitors!

{SPECTATOR TICKETS}

TOMORROW starts The Fittest Games! We want to wish our folks the very best of luck as they go out to compete this weekend. Austin Coover, Isaiah Rosario, and Matt Milldrum will be competing as Individuals and Team CrossFit Austin will have Stacey Magnesio, Leigh LeGare, Josh Harris, and Tim Garland. Go get ’em guys!

Below is the schedule for Friday and Saturday. Let’s get out there and show them some love!

 

Friday
AM
8:00 – 8:20 /Team CFA / Pad 2, Gym Dense
8:20 – 8:50 /Austin Coover/ Pad 3, OHS Ladder
10:00 – 10:20 /Team CFA/ Pad 1, Cardio Density
10:50 – 11:00 /Isaiah Rosario/ Pad 2, Gym Dense

PM
12:05 – 12:15 PM /Matt Milldrum/ Pad 2. Gym Density
12:30 – 1:10 PM /Team CFA / Pad 3, OHS
1:03 – 1:33 PM /Austin Coover/ Pad 1, Cardio Density
2:20 – 2:30 PM /Matt Milldrum/ Pad 3, OHS
3:30 – 3:40 PM /Austin Coover/ Pad 2, Gym Density
3:40 – 4:10 PM /Isaiah Rosario/ Pad 3, OHS

Saturday
AM
8:50 – 9:10 /Isaiah Rosario/ Pad 1, Double Fugly
9:17 – 9:25 /Austin Coover/ Pad 2, Kong 2.0
10:30 – 10:50 /Matt Milldrum/ Pad 1, Double Fugly
11:20 – 11:40 /Team CFA/ Pad 2, Fattly Gymnasty

PM
12:53 – 1:01 PM /Isaiah Rosario Pad 2, Kong 2.0
1:48 – 2:06 PM /Matt Milldrum/ Pad 2, Kong 2.0
2:30 – 5:00 PM /All/ Finals

in Blog 262 comments

WOD 1/28

A. 5 Rounds for Time
400 M Run  
15 Wall Balls @ 20/14 lbs
15 Double Unders
*20:00 Time Cap
*Time recorded
B. Coach’s / class’s choice gymnastics skill practice

Tomorrow & Saturday!! Go out and support our folks competing in The Fittest Games!
{Spectator Tickets}

in Workout of the Day 210 comments

WOD 1/27

A. 18:00 EM0M
Min 1: 3 Front Squats @ 80%
Min 2: Max time CTB Hold  (no longer than :60)
Min 3: Rest

B. 18:00 EM0M
Min 1: 3 Snatch DL @ 95-105% of Snatch
Min 2: 2-3 Deep Ring Dips (add weight if 3 is easy)
Min 3: Rest

C. 3 Rounds
10 Toes to KB
:15 Plank Hold (on hands not elbows)

Extra Credit
9:00 E3O3

Toe Nail Muscle-up Transitions x5x3

or

2:00 of Max Kip Static Dips (on boxes)
*Good clean reps come off the boxes before you hit failure

“The soul should always stand ajar, ready to welcome the ecstatic experience.” –Emily Dickinson

in Workout of the Day 272 comments