WOD 5/30

A.
Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings)

 

B. 12:00 E202
Power Snatch x1-2×6 @ 90% (Sets across)
*goal is 2 reps / set

 

12-10-8-6-4-2
DB ground to overhead @ 45 / 30 /15
20′ out, 20′ back lateral shuffle x 3 round trips between DB sets.

Scaling Guide:

– 5 – 10 minutes,
– you should be done with the first two rounds in 3-4 min.

 

Optional ‘Cash Out’:
max calorie row or airbike, 4 minutes

WOD 5/29 – Memorial Day Hours

CrossFit Austin will only be running 9 &10 am classes today. Come hang out with Coach Wes!

DT

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

*Time recorded.

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WOD 5/27

PRACTICE FOR INDEPENDENCE DAY MURPH EVENT! – Stay tuned next week for registration and details for our annual Independence day Murph event. This year it will be on Saturday, July 1st. Save the date!

Murph

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

OR

“Team Murph”
With a partner, split the full Murph workout up to finish in the fastest time possible.

*Pre test
*time recorded

Scaling Guide:
– 40 – 70 minutes
– Scale-up: 20 lb vest (must bring your own)

 

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WOD 5/26

A. In 15:00
Build to 90-100 for a single in the Power Snatch

B. With a Partner
Row Relay
500 M Row
400 M Row
300 M Row
*Rest the amount of time if takes your partner to finish their row. Every one completes all the rows.
*Time Cap 15:00
*Total time recorded

rest  1:00 (+any remaining time under the time cap)

4:00 AMRAP
12 db snatches
6 TTB
100m run

 

3 “Force Multipliers” to increase your Fitness Now || Coach Wes

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Force multiplication, A capability that, when added to and employed by a combat force, significantly increases the combat potential of that force and thus enhances the probability of successful mission accomplishment

– Official definition of the United States Department of Defense term force multiplier.

Force Multipliers are tools that help you Amplify your effort to produce more output. A hammer is a force multiplier. Investing in Force Multipliers means that you’ll get more done with the same amount of effort. Generally, the only good use of debt or outside capital is when it gives you access to Force Multipliers that you wouldn’t be able to access any other way.

– Josh Kaufman “The Personal MBA”

So what does increasing the combat potential of soldiers and utilizing outside capital to stimulate business growth have to do with your fitness? Just like you can multiply efforts in those arenas you can dramatically improve your fitness efforts by finding simple force multipliers to include in your regiment. Here are three that have a great track record of success.

 

Sleep

Now, as a father of two young children I understand that getting good sleep is sometimes completely out of our control. However, if you have the luxury of full control of your sleep you should aim to get a minimum of 8 hours a night. Sleep amplifies all the “good” hormones that contribute to our ability to lose body fat, build muscles, optimize a nervous system for maximum strength, and just feel good and motivated in general.  So while training and great nutrition are going to have the most direct impact on your fitness, sleep sets the stage for you to take full advantages of your efforts in those areas.

 

Daily dedication to mobility, stability, flexibility aka “movement quality”  

I can’t count how many times I’ve seen people plateau or sustain a setback like an injury because they don’t move well.  This can manifest itself in many forms (the reason I didn’t simply say mobility)  and honestly, all of them are intertwined so it behooves some to get assessed by a professional to see where they need the most work.  So many times the results are staggering, I’ve seen people improve snatch maxes by 20 lbs by improving core stability,  shave minutes off their Fran time by improving the rack position, and actually be able to perform and overhead squat by improve ankle dorsiflexion.  The take home message here is that it not only improves your performance, but hedges against the things that tank motivation or keep us out the gym.


Private Coaching

This is something that most people will overlook, or blow off as not worth the cost. However, having an objective professional to evaluate your fitness needs and help you create an efficient plan to achieve your true potential is invaluable. The reality is that no amount of internet searching can replace the experience, time, and money that a professional coach has invested in understanding fitness. Lucky for you guys we make it easy to get assessed by a professional coach, all you have to do is schedule one of your built in hybrid sessions.  

In closing the important thing to take from this is to evaluate your efforts and think outside of the box. Conventional wisdom tells us we need to add or subtract when it comes to fitness. Add more volume, subtract food groups, etc. The reality is there’s plenty of habits we can implement to multiply the effort we already have in place.
Enjoy your holiday weekend and come join me on Monday for a great Memorial day hero WOD: DT!

-Coach Wes

WOD 5/25

A.
16:00 EMOM
Min 1 – 1 Jerk @ 65-75%
Min 2 – 3/arm DB Split Squats
*Sets across for both exercises

B. “Open 11.6 / 12.5”
7:00 AMRAP
3 Thrusters @ 100 / 65 / 35
3 Chest to bar pull ups (scale: Ring rows)
6 Thrusters
6 Chest to bar pull ups
9 thrusters, 9 c2b, 12 thrusters, 12 c2b, etc…
*total reps recorded

Optional ‘Cash Out’:
4:00 AMRAP
100m farmer carry,
15 wall ball

WOD 5/24

A. 10:00 E202
5 pos. Squat Clean x2x5
*build to 50-60%

*5 Positions:
1. Below Knee
2. Above the Knee
3. Hip
4. Power
5. Squat

B. 5 rounds
4 squat cleans @ 135 / 85 / 55 (power clean to front squat acceptable)
8 Ring push-up
100m farmer carry @ 45 / 25 / 20
16 burpees
*time recorded

 

June Guest Coach: Forrest Martinez!

As most of you guys know everyone’s favorite cat lover, Coach Ben Wells, is quite the world traveler! Since we 100% support folks going on adventures, we always do our best to make due without Coach Ben while he teaches folks how to skydive on a boat.  That said, it does present scheduling challenges for us so we decided to think outside the box for the upcoming month of June.

I’d like to give a warm welcome to our guest coach Forrest Martinez.  I’ve known Forrest for almost 6 years now and he has always been a very impressive young man. Forrest helps run his family box CrossFit Optimistic in San Antonio, and is fellow Texas Aggie set to graduate next fall with a degree in Chemistry. Forrest has been an individual client of mine, and has been coaching CrossFit from a very young age. He will take over the bulk of Ben’s schedule starting in June until Ben’s returns in early July!  

– Coach Wes

A message from Forrest:

I’m a senior at Texas A&M studying Chemistry and will graduate this December. I’ve  been involved in the CrossFit community for almost 7 years, and earned my CrossFit Level 1 certification in 2012. I enjoy coaching athletes of all ages for the past 5 years at my family’s box in San Antonio, TX: CrossFit Optimistic.  I’ve also had the opportunity to volunteer at the South Central Regional (2012-2014), California Regional (2015), and the Crossfit Games (2014-2015).

When I’m not at the gym, I love spending time with my family and brewing coffee. I can’t wait to share my passion for CrossFit with the fine folks of CFA, and I promise a positive workout experience for everyone!

WOD 5/23

A. 18:00 E3O3
Power Snatch x1-3×6 @ 90-100%
*Use the same weight as Thursday goal is 3 but stay at 1-2 reps if 3 gets sloppy.

B. 6 minute AMRAP
8 Left hand dumbbell Power Snatch @ 45 / 20 / 10
30’ Left Hand dumbbell Overhead Lunge (Same)
8 Right Hand dumbbell Power Snatch (Same)
30’ Right Hand dumbbell Overhead Lunge (Same)
100m Sprint
*rounds + reps recorded

Scaling Guide: 2.5 – 5 rounds, about 1:45 per round

WOD 5/22

A. Skill Practice Warm Up: Spend 8 minutes working up to a challenging Thruster out of the rack (80-90%).

14:00 EMOM
Min 1 – 2 Front Squat
Min 2 – 3 Strict WTD Pull-ups
*Build each set, goal is to work to a heavy challenging weight but does not have to be a max

B. GI Jane
100 Burpee Pull-ups for Time
*time recorded
*Cap 15:00

Scaling Guide:
– 10-15 minutes, about 8 reps a minute.
– Scale to 75 then 50 total reps.
– Jump or kip only no bands today

Optional ‘Cash Out’:
3 Rounds
15 Heavy Russian KBS
15 box jumps

NEXT WEEK – MONDAY, MAY 29
CFA WILL BE OPERATION 9 & 10 AM CLASSES ONLY

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