Test Day 2
A. 1RM Power Snatch
B. 1RM DL
C. 1 RM Floor Press
“Knowledge will give you power, but character respect.” –Bruce Lee
Recovery / Make-up Day
A. 4 Sets for Quality
15/arm KB Upright Row
15/Leg Single Leg DL
B.
20:00 for Quality
20 Ball Slams
200 M Farmers Walk
20 KB Swings @ 20/12
200 M run
“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” – Michael Phelps
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 November Athlete of the Month is Matt Milldrum! Matt is typically a morning guy, getting his day started in the 6:30 or 7:30 am classes. He joined CrossFit Austin just shy of 5 months ago and already, he has established himself as a proud member of our crew. He’s always working towards a goal and shares his progress openly so we can all join in his awesome journey! He’s always got a great attitude and is the first to jump on board for the CFA social events! Come hang out with him and you’ll see why he’s our AOM! Congratulations Matt! We are thrilled to have you as this month’s Athlete of the Month.
State your Name and/or Nickname please:
- Matt Milldrum
Words to live by?
- Check yo self before you wreck yo self
What is your fitness background?
- Played football and basketball in high school.
- For a brief time I was your basic gym bro at 24 HR Fitness before I knew better.
- CF Level 1 Certified
How long have you been CrossFitting?
- 3 years – ish
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
- Did a one day free trial thing and was put in with the foundations class. There was loud rock music blasting on the speakers. The WOD was 4 rounds of 20 wall balls and 400 meter runs. Some small dude was crushing the workout and beat me. That pissed me off. I was hooked from that point.
What’s your favorite part of CrossFit Austin?
- The community. Everyone has been welcoming since day one. Love the events and that people at the box get together outside of the box. Heading into CFA is definitely the highlight of my days.
Current Training Goals/PRs?
- Have had a goal in place of hitting a 225# snatch before 2016. I want 2 beef patties on each side of the bar. Also looking to hopefully compete in the Fittest Games. {UPDATE: He qualified!!!}
What advice do you have for folks just starting out in CrossFit?
- Greg Glassman had some great quote I can’t remember it, but basically don’t be afraid of looking stupid. In the beginning I always avoided things I didn’t think I could do or didn’t want to embarrass myself in front of everyone. Embrace the journey and sometimes that means epically failing in front of your box.
What is your cheat meal go to? (We know about your Whataburger fixes 😉 )
- Whiskey. Whataburger. Pizza. Crackers and cheese. Anything that I can fit into my face. Cheat days get real.
Tell us about a moment you felt most proud of yourself during a workout.
- Hitting a 255# overhead squat. Previous PR had been 225#, but saw someone on the whiteboard had hit 255#, so just decided to try and match it. Probably something I would have never attempted had I not seen that someone else had already done it.
If you could create a WOD and name it for yourself, what would it be?
- 5 rounds for time: 400 m row, 10 power snatch @ 95# and 10 GHD sit ups.
What are your hobbies, interests and/or talents outside of CrossFit?
- HA! Interests outside of Crossfit. That’s a good one.
Tell us something we don’t know about you…
- I have Katy Perry and Ellie Goulding on my workout playlist. That’s right. #NoShameInMyGame
Longhorns or Aggies?
- Bobcats
Leave the fine folks of CrossFit Austin with some parting words…
- “This is how we do. Yeah. Chillin’ laid back straight stuntin’. Yeah we do it like that.” -KP
Test Day 1
A. In 15:00 find a
1 RM Back Squat w/ :03 Pause
*Weight recorded
B. Fran
21-15-9
Thrusters @ 95/65 lb
Pull-ups
*time recorded
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.”– Arnold Schwarzenegger
Two Person Team
31 Burpees
31 KB Walking Lunges
31 Wall Balls @ 20/14
31 DUs (per person)
31 HR Push-ups
31 Abmat Sit-ups
31 KB Swings (per person)
31 Toes To Bar
31 KB Walking Lunges
31 Burpees
*Split work b/t partners unless noted otherwise
Are you ready for some costume fun in class and a “Boo”runch with CFA????
{Details}
A. 3 Rounds for Quality
8 DB Hang Clean to Press
8 Strict Horizontal Pull-ups
8 Lateral Plate Raises
B. For Quality
1K Row
30 KB Suitcase DLs (Total)
30 KBS
200 M Double OVHD KB Carry
Join us tomorrow at 11 am for a “BOO”runch!
Don’t forget to wear your costumes to class!
{Details}
A. 20:00 AMRAP
7 Box Jumps @ 24/20
7 Front Squats @ 135/95
7 Double Unders
7 Step-ups / leg @ 24/20
200 M Run
“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
Every month we have new folks walk through our doors and join our amazing community. Well guess what new members! November is for you! All month long we’ll be dishing out specials and highlighting our newer folks.
All month long New Members that sign up with us by November 30th will enjoy 15% OFF the first month of any 3 or 12 month membership!
To take advantage of this deal you can [Click Here] to purchase.
Just use code NEWNOVEMBER15 to apply the discount!
You can view all of our membership options [HERE]
Feel free to contact Genevieve at frontdesk@crossfitaustin.com with any questions
A. 18:00 E202
Set 1-3: 3 Push Press
Set 4-6: 2 Power Jerk
Set 7-9: 1 Split Jerk
*By feel
B. In 18:00
Bench Press x3x6 by feel
C. 3 Rounds for Quality
8 Strict Pull-ups
8/ Leg KB Walking Lunge
:45 KB OVHD Carry
“People grow through experience if they meet life honestly and courageously. This is how character is built.” -Eleanor Roosevelt
A. 24:00 EMOM
Min 1: 3 Back Squat @ 75%
Min 2: 8 Burpees
Min 3: Rest
Min 4: Rest
B. 4 Rounds
10 Hang Power Cleans @ 135/95
20 Wall Balls @ 20/14
Rest 2:00
*time / Round recorded
*2:00 Cap / Rounds
“You’ve done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination.” –Ralph Marston
