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Folks we are officially half way through this cycle as of the today. Well done to all our athletes for putting in a ton of effort and hard work over the past 3 weeks, and being willing to “grind” through things that may feel a bit tedious or boring.  Doing the not so “sexy” work is how we continue to progress over the long haul. With that said, over the next 3 weeks sexy is back and we get to compete and have a ton of fun in the gym. We’ll still make time to practice our skills over the next 3 weeks, while we challenge ourselves to push past our limits both mentally and physically.

Once again a quick review on how we run our training cycles:

Week 1: Test Week
Week 2-7: Training
Week 8: Retest Week
Weeks 9 & 10: Transition weeks

We break our training weeks into two phases, a 3 week Base Phase which we just finished, and 3 week Peak Phase which begins on Monday.

In the peak phase my goals are:

• Work Olympic and strength lifts in the 85% range to prepare for the final strength tests
• Improve efficiency in specific test movements
• Work moderate range conditioning efforts (8-12 minutes) via traditional CrossFit “Metcons” and mix modality aerobic power intervals

The schedule for the peak phase is less structured than the base phase, but you will still see either a strength lift of olympic lift or both on Monday’s and Wednesdays. We will continue work static gymnastics position as extra credit, and our conditioning work will be different depending on the day.

One thing to do now is to reflect. Go back and look at the test week, and remind yourself what you’re working for. If there is something in those tests that you know is a major weakness talk to your coach and let them help you start moving towards improvement. That might mean taking the time to go to Oly class, working one on one with a coach on a gymnastic movement, spending some extra time improving your movement with mobility work, or simply showing up more consistently. We give you the big plan to move the whole community forward, but you get to decide what to attack to make YOU better.

Looking forward to another great week! #UDGUDE

 –Coach Wes  

ALWAYS WAITING for the “perfect time” to get started on new projects? To learn a new skill? To eat better? To exercise more?

If so, here’s something to think about.
When I get a different job.
When things are less busy.
When I find a workout partner.
When I find the right equipment.
When I feel less awkward in the gym.
When I lose 20 lbs.
When I get the right workout routine.
When my fridge is full of the right foods.
Tomorrow. Next week. Never.

There is no perfect time. There never will be. However, there is a perfect moment. There is actually always a perfect moment.

That perfect moment is now. Here. Today. The living, breathing sliver of time that you have in this precise second. Because that is all you ever have: right now.

Seize your moment. Join us for The Prep starting Monday, May 4.

Designed to introduce new clients to the fundamentals and essential movements often seen in our group classes, The Prep is a course that teaches proper movement, recovery, mobility strategies, and a crash course on nutrition & lifestyle. This beginners program ultimately gives our clients the tools to make their time at CrossFit Austin life changing.
{Learn More}

Types of Athletes and The Three Little Pigs?

If you’ve spoken with Aaron Davis, you’ll know for programming purposes, he separates his athletes (after testing) into two categories:

 Power athletes: Hard chargers. Strong, fast and can usually handle high amounts of pain. They feel most comfortable leading early and trying to hang on late. Weakness is pacing and fatigue towards the end of competitions/workouts. They lack patience.

 Stayer athletes: Endurance minded, strategic and has moderate pain thresholds. Most comfortable in even paces and knowing what to expect. Weakness is playing it safe.

I’m a ‘stayer.’ Those I train with have labeled me ‘Rain Woman.’ I number crunch, come up with splits based on rep schemes/my abilities, and strategize as soon as a workout is released. I pace myself at the beginning of a workout and ramp up as it progresses. Sometimes I play it too safe, compromising my overall time/results.

I didn’t realize how hard wired I was as a stayer until I met with my supervisor last week. I found myself using Aaron’s definition of a ‘stayer’ to define my work ethic. While it has worked for me and gave my supervisor some perspective, I could tell he wanted me to take on some traits of the power athlete. Not play it so safe and lead early.

Cue introspective thinking, past conversations with Aaron, and being reminded of ‘The Three Little Pigs’ (random). The stayer athlete (me) is like the third pig. This pig builds his house on a foundation and out of bricks. He’s strategic and has a plan. It may take longer to build but it’ll sustain. The power athlete is like the first pig. He builds his house out of straw. He does this quickly and without a plan. He comes out fast and strong while throwing caution to the wind (get it? Wind? 😉 ).

The traditional moral of the story states the third pig as the overall winner. But for our purposes, both pigs come out on top. The task was to build a house and they achieved that. However, both have their drawbacks. The ‘stayer pig’ took much more time to complete the project. Yes, it will last longer but if he keeps this mindset for every task (or workout) assigned to him, the time spent being strategic, sometimes costs him valuable time in producing results. The ‘power pig’ took less time and even if his house gets ruined, it doesn’t affect him. He’ll continue to fight/hang on until the job is done or redone.

However, if this is the only way he operates, he sets himself up for quicker fatigue, burn out, and fewer results. Take this blog in whatever way you perceive it but can you classify yourself as one of these athletes? In the gym and/or life? If so, some of us stayers can afford not to be so strategic/safe. In return, producing results faster than we’re used to seeing. While the ‘power pigs’ could afford slowing down a bit and having the patience/plan for more substantial gains. Maybe we can emerge as the second pig and houses made of sticks will be the perfect plan? 😉

Train smart, live smarter, CFA!

–Coach Leigh

What is up my fellow omnivores,

Changing it up from last time and hitting my favorite food spots in the ol’ ATX in this blog post because you have to be able to go out with your friends and family and enjoy yourself and not stay cooped up in your kitchen and cook the same chicken and broccoli for every meal . You need to go out and experience new food which could spark some interest in trying to make that food at home, thus expanding your recipe book from two items to three items.

Numero uno: Independence Fine Foods (Manchaca & Slaughter)

This lovely little spot is on my way to the gym every day so it reels me in when I really need something to eat. At breakfast you cannot go wrong with a gluten free sweet potato waffle which will rock your world and it goes great with a nice cappuccino for those coffee lovers out there. At lunch they have different selections which could range from pork tenderloin to chicken with plenty of sides which will make your mouth water. Dinner is special every night, but they usually roast something and it will be out on the carving block which they cut right in front of you and pair with two delicious sides.

Numero dos: Picnik (South Lamar)

If haven’t heard of this place you’re living in a hole. Home of butter coffee which is known for leaving you full of healthy fat and caffeinated for the day. They also have wonder meals you can pick up for the day which are paleo.

Numero tres: Bouldin Creek Café (S. First)

Even though they do not serve meat on their menus they make some delicious food packed with fresh veggies and interesting combos which can make any omnivore happy.

Numero cuatro: District Kitchen (West Slaughter)

A quick read over this menu will have you thinking 2 things. 1st everything sounds delicious and 2nd more than 50% of the menu is gluten-free, vegan or paleo.  That’s all I have to say about that.

Numero cinco: Bananarchy (West Live Oak)

Frozen bananas covered with some yummy toppings could only mean happiness for your tummy. If you are craving something sweet why not make it something we eat for extra potassium. Joe Banana is a must have. You’ll get your coffee fix for sure.

So onward, Omnivores! Go out and eat well.

Do you you have a favorite spot to chow down in Austin? Share your knowledge!

-Coach Ben

Linzi Newth, Founder of the new Non-Profit Organization, GingerCare needs some help getting her program off the ground. She’s been an awesome member of CrossFit Austin since 2012 and we are very excited to be donating proceeds from the Spring Cleaning Competition to her cause.

GingerCare specializes in matching homeless pets with the elderly in a mutually beneficial relationship that allows for stimulation and companionship amongst both, all while providing the necessary medical care for the pet. This is to include regular visits by a veterinarian or technician whom helps to assist and educate the client in caring for their pet. When the client can no longer properly care for the animal, GingerCare aids in the intake process in order to prepare the pet for a new home.

***We also have raffle tickets available! Enter for a chance to win an awesome prize pack for your furry friend! $5 per ticket – See a coach for details!

Join us on Saturday, May 9th from 9 am – 12 pm! Details and Registration >>>> HERE

Last day to register with your t-shirt size guaranteed is Monday, April 27th by 9:00 am! Spread the word and let’s pack the house!

Three years ago, I was preparing for Regionals, pulling two-­a-­days and eating for all sorts of Gainz (carb back loading, it was awesome). I woke up thinking about training, and went to bed recapping the day of training. Life was awesome, I really didn’t have many worries besides staying healthy, working out, coaching and prepping meals…er eating Chipotle.

I was living a life perfect for maintaining my health and pursuing fitness the best way I knew how. My perspective was narrow, and because of this, I was the narrow­minded jerk. I didn’t understand why other athletes and members didn’t have time for the gym, meal prepping, or exercise generally.

Fast forward to today and I’m lucky if I get to do 3 workouts or classes in a week. My fitness is no longer measured by my Fran time, in fact I don’t really measure my fitness at all. I’m not any less in love with CrossFit, and I’m not over continuing to pursue fitness competitively, but circumstances have changed.

A year ago, I started Must B Nutty, a grain­free Mexican food company with my sister Veronica Garza. Since then, my life has been turned upside down; I now wake up at 6am daily (Wes knows this isn’t normal). I honestly don’t know how any of you parents out there have kids and maintain sanity. While I’m still trying to figure out how to make a busy life fit into maintaining my health and fitness, I’ve found these 5 things to be very helpful in making sure I can make the most out of the gym:

1. Prioritize your time​­ – I learned this from my good friend, mentor and CFA member David Kline. I now make sure and schedule a time slot in my calendar reserved for the gym. When I prioritize this and put it in my gmail calendar, it just makes it that much easier to wake up at 6am and workout with the crazies (Jillian, Dayna, “Janss” ­ wifey, Bradley, Page, LaShitz, TOW Matt, Lane, Steven, Jose and Mr. T) at 6:30.

2. Be Intentional -​­ This applies to many different things. For me it means that I have to be intentional about showing up and listening to the coaches.

3. Become a morning person -­ ​I know not all of us can be morning people. Believe me, I used to hate waking up any earlier than 8am. Now it’s become a habit and if I can get a workout in before e­mails come flooding in, life is better. I can control when my day starts, but rarely when it ends.

4. Sleep well, eat right -​­ I’m a big believer in controlling what you can. For me this means getting the best sleep possible and eating as well as I can (insert Must B Nutty shameless plug here). I can’t always plan or meal prep, but I make the best decisions I can within my control. First sleep, then eat quality foods. Not always simple, but refer back to #2 (Be Intentional).

5. HAVE FUN ­ ​Most of our lives are filled with stress, and the exercise we do adds more stress (Refer to Train Adapt Evolve for good nuggets on this). Therefore, I suggest while you’re at the gym you should work hard and HAVE FUN. You’re surrounded by a community that will lift you up on bad days and cheer you on for showing up. Make friends with the other members, and make the most out of your time. Smile always.

These 5 tips are what I’ve used to help me get into the gym more often and make the most out of my time. I’d love to hear of any tips you folks out there have on how you get it done.

Show up, work hard, have fun, and sleep well.

– Coach Miguel Garza