Tasty Tuesday || Portobello Mushroom Tacos

Happy Tuesday! I hope everyone’s week is off to a great start and that your meal prep game is on point 😉 I have been prepping my meals for the week on Sundays for a few years now. When I first started, I kept it simple and pretty much ate the same thing (or a variation of the same thing) every week…. until I got so dang sick of chicken breast I couldn’t stand it!

So, this past year especially, I’ve gotten braver and more creative with my meal prep dishes and it’s been awesome! In an effort to keep you from eating boring food, I wanted to share one of my favorite go-tos that is great for weekly prep, but also perfect for a quick weeknight meal. I’ve made this one several times and the nice thing is, you can really dress these however you like! They are super easy, super fresh, and super delicious. Without further adieu, let’s get into this lovely recipe for Portobello Mushroom tacos.

(I also love the name of this blog – Gimme some oven? Come on!)

Enjoy!
-Coach Gen

ROASTED PORTOBELLO TACOS

Don’t judge my plating… I don’t have anyone to impress 😉

These Roasted Portobello Tacos are quick and easy to make, naturally vegetarian, and so hearty and delicious!

Roasted Portobello Taco Ingredients:

  • 3 large portobello caps, stems removed
  • 1 Tablespoon olive oil
  • salt and pepper
  • 1 batch corn salsa (see below)
  • 1 Package tortillas (I like whole wheat or the always tasty almond flour tortillas from our friends at Siete Foods!)
  • 1 large ripe avocado, peeled, pitted and sliced
  • ½ cup chopped fresh cilantro leaves
  • ½ cup crumbled cotija cheese

Corn Salsa Ingredients:

  • 1 ½ cups whole-kernel corn
  • ⅓ cup finely-diced red onion
  • ¼ cup chopped fresh cilantro leaves
  • ½ teaspoon ground cumin
  • ½ teaspoon salt
  • 1 jalapeno, seeded and finely-diced
  • juice of one lime (about 2 tablespoons)

DIRECTIONS:

How To Make The Roasted Portobello Tacos:

  1. Heat oven to 400°F.  Line a large baking pan with parchment paper.
  2. Slice the portobello mushroom caps into long, thin strips.  Place in a medium mixing bowl along with the olive oil, and gently toss until the mushrooms are evenly coated with the oil.  Lay the mushroom strips out in an even layer on the prepared baking sheet, and sprinkle evenly with a few generous pinches of salt and pepper.  Bake for 12 minutes, until the mushrooms are cooked through and soft.  (If you would like them more firm, you can bake for less time.)  Remove and set aside.
  3. Rinse out the mixing bowl, then prepare the corn salsa in it as directed below.  Set aside.
  4. If you would like to toast your tortillas, heat a large saute pan over medium-high heat until hot.  Then place a single tortilla flat in the pan and let it cook for 10-20 seconds per side, or until the tortilla begins to brown and bubble.  Immediately transfer the tortilla to a separate plate, and repeat with the remaining tortillas.
  5. To assemble the tacos, place 2-3 mushroom slices in the center of a tortilla, followed by 1-2 slices of avocado, a large spoonful of corn salsa, then sprinkle with fresh cilantro and cheese.  Serve immediately.

How To Make The Corn Salsa:

  1. Toss all ingredients together until combined.  Use immediately.

001 || Diaries of a Coach

Oh, hello.Image may contain: 1 person, smiling

 

Welcome to… (queue drumroll)

 

Diaries of a Coach!

 

Erica here, hopefully I have met most of you but those I haven’t, nice to meet you and welcome to my diary! I have to say, I am incredibly excited about this opportunity. Writing has been an outlet for me for awhile now and when this idea was thrown out, I knew in my gut I needed to say yes. (Ever get that oh-crap-I-know-I’m-supposed-to-do-this-but-I’m-HELLA-nervous feeling? That.)

 

Anyways, this is the new place to be. Right here, on my public diary! My hope is simply this: I want to make you laugh, bring a smile to your face. I want to tell you some stories, let you in on the life of a coach. I want to be real. I don’t know about you, but a big ol’ dose of realness in my day is always good for the soul. While my life and experience will be far from perfect, let’s connect over the struggles, the pains, the joys, the laughs, the highs and the lows that we all experience in this crazy CrossFit world we share.

 

So post numero uno commences… Right. Now.

 

A few months ago, Coach Jared and I did a video on our “why”. If you haven’t seen that, you should probably check it out (What’s your why)! If you watched that video, a huge part of the reason I train and am so passionate about coaching others comes from my own experience, growing up immersed in a lifestyle that very minimally valued proper nutrition and adequate movement, if at all. As I got older and realized the unhealthy and deeply rooted habits I had adopted, it became clear to me that I was to change a very prominent generational pattern in my family, or else I was headed down a slippery slope toward countless health risks and limitations.

 

Fast forward to the present, living in a city where health and fitness are cultural norms, working in an industry that is inundating me with new training methodologies daily and being borderline addicted to my own training and progress, people from my past stepping into this world might not even recognize me. So when my family came to visit last week, this was in many ways the case. My life is centered around something that lives on the very outskirts of theirs at best. So over the course of the last week, I found myself asking, “How do I encourage those around me to move, to take ownership of what and how and why they eat, to care about their health with the decisions they make daily?”

 

Odds are, if you’re reading this, you are engaged in a training program, hopefully here at CFA with me. (If not, holla at ya girl! erica@crossfitaustin.com) So more than likely I don’t need to encourage you to move consistently. But maybe, like me, you care deeply about someone, or multiple someones, that haven’t tasted the goodness of pushing physical limits, of eating a meal with the sole purpose of fueling the body for work, of gaining confidence from achieving a long term goal in the gym. This is my heart for most of my family. I want them to not only live long and healthy lives, I want them to have the ability to do the things they love, I want them to live pain free, and I want them to accomplish things they never thought possible.

 

Here’s what I would say after a week of contemplating all of this, of encouraging and sometimes violently pushing the people I care most about (let’s be honest, sometimes we all need a loving but violent push). Keep loving what you do, who you are and how you feel when you finish a workout every day. Aren’t you so glad to have a community of people in it with you?  But let’s also invite people in. Let’s talk about it like we adore it, because we really do. It gives us life, literally. So many haven’t found something that keeps them going, that challenges them, that provokes healthy change both physically and mentally, and people to do it with. Maybe it’s simply initiating a conversation about the struggles of fitness and nutrition, or inviting someone on a walk, or bringing them to CFA (shameless plug, nailed it). How can you, today, share your fitness? Y’all, someone’s life might depend on it!

-Coach E

October Athlete of The Month – Illianna Degollado!

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 October Athlete of the Month is Illianna Degollado! I remember the day this gal came to the gym! She walked in wearing a shirt that said “Dope” and I knew she’d fit in. Illianna joined us a couple years ago with a solid group of folks led under Coach Ben. Over the years she’s progressed into an impressive little athlete! She’s always looking to improve and seeks out the guidance and tools to make that happen. She has a solid drive and a hardworking attitude to match. Illianna is a key part of the community aspect at CFA too! If there’s a social event, you better believe she’s there and the life of the party! Illianna, the CFA Team is proud to honor you as our October Athlete of the Month and as an awesome part of this community. Thanks for your all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

 

State your Name and/or Nickname please:Illianna Maria Degollado
Nickname: ILLI or ILL

 

Words to live by?
“There is no FORCE more POWERFUL than a WOMAN determined to SUCCEED”

What is your fitness background?
Track, Basketball, and Cheerleading

 

How long have you been CrossFitting?
2 ½ years

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
It was a warm Saturday morning in July, at approximately 8:45 a.m. I entered CFA a nervous wreck. CFA had a community WOD going on, and I met my friend Chelsea at the gym. Leigh was coaching at the time, and if you know Leigh, she is the definition of a CrossFit Coach; she’s strong, athletic, and confident. Chelsea and I looked at each other and just stared into each other’s souls like, “Why did we think this was a good idea?” Leigh asked us to group up and then the fun began. The workout consisted of wall balls, burpees, and goblet squats, if I remember correctly. When we had to burpee over each other…. I was in a group with Chelsea and Becca, and I’m sure we looked like nerds trying to jump over each other. Leigh kindly instructed us through that part of the WOD, and prevented us from hurting each other. Long story short, I never sweated and hurt so much in my life, that’s when I fell in love with this sport.

What’s your favorite part of CrossFit Austin?
The community. The community is the heart and soul of any CrossFit gym. I know we all say that, but it truly is. It is why we ALL endure these insane workouts, and push each other every day. This is my second family, and even though some of us leave, there are friendships made here that become long lasting friendships.

Current Training Goals/PRs?
Right now, I’m part of the Oly crew and working with our awesome Weightlifting Coach, Dylan. He’s going to get me to a solid 200lb back squat and 100lb+ snatch. Now, just overall getting stronger and being proficient on my weightlifting technique, but a 100+ snatch would be chill too.  


What advice do you have for folks just starting out in CrossFit?
We all started somewhere, and everything you see around the gym took years to learn, well for me at least. Don’t psych yourself out because you’re not good at one movement or a skill; come in everyday and make small goals to work on. Either way you came in and did your part, you’re stronger today then you were before.

What is your cheat meal go to?
OMG…. I LOVE breakfast! I could eat it all day, with that said, pancakes, bacon, eggs, hash browns, biscuits and gravy, and to wash it all down with a mimosa or bloody mary. Mmmmm, just all the carbs!

How do you use your fitness outside of the gym?
I have a Boxer puppy, so she has an infinite amount of energy and makes the best running partner. We run for about a mile, and then I’ll do some body weight movements like air squats and push-ups. If I’m feeling ambitious, I’ll put a weight vest on throughout all of that.

 


Tell us about a moment you felt most proud of yourself during a workout.
During the OPEN last year, Dave Castro announced 17.5, and my first thought was, “Crap, double unders.” At the time I was living in Houston, and I was going to a CrossFit gym there called Urban Animal. I was going to scale it because I really didn’t have my double unders, well maybe like a good five and then I would have to go back to singles. After a week of pure pressure from my friends at the gym, I decided to do it RX. The week leading up to Friday I worked so hard on them, and I got 10 in one day and then 15. When Friday came, I knew I wanted to do well, so I took my time on the thrusters, and collected myself before starting my double unders. The first two rounds were just me feeling it out, and pacing myself for this 10-round madness that I signed up for. I tripped up every now and then, but I completed 17.5 RX!!! I was beyond proud of myself, and there’s nothing more satisfying than getting a consistent 30 dubs under your belt.

 

 

If you could create a WOD and name it for yourself, what would it be?
“Time to Get ILL” cue Beastie Boys song!

For Time
800m Run
50 walking lunges
25 snatches
15 strict pull-ups
800m Run

What are your hobbies, interests and/or talents outside of CrossFit?
I like volunteering for events in Austin. I’m from this city, so I love giving back to it.

Tell us something we don’t know about you…
I have my own personal CrossFit Coach that lives with me and goes to CFA too!

Longhorns or Aggies?
“Eat’em up Cats”

 

 

Leave the fine folks of CrossFit Austin with some parting words…
Today we’re setting the foundation for…… our bar muscle ups, PR snatches, walking handstands, strict pull-ups, and everything else. You’re one day stronger than you were yesterday, keep going!

The Importance of a Youth Strength Program

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Time and time again we have all seen bad lifting habits in youth athletes, especially in a high school weight room. The consistency of these bad habits, most of the time, leads to an unneeded and avoidable injury. Therefore, it is imperative that we instill good habits having to do with form, posture, and technique from a young age. Here at Crossfit Austin we are implementing a youth strength program addressing these issues while also aiming to create a strong and explosive young athlete.

I was blessed to have started the sport of Olympic Weightlifting at age 10 with a great coach. I competed in the sport, while also used the movements to make me a better football player. My coach instilled in me, from the very start, the importance of good posture and using that to lift properly. When high school football rolled around, it was obvious the difference in my lifting habits versus most of the other players. This is where my passion of making athletes explosive, and them looking good doing it, developed. Now since I have left high school, that passion has only increased. I am very thankful for this opportunity at Crossfit Austin to pass on to today’s youth, what my coach instilled in me.

In our program, our youth athletes will properly learn how to do the Olympic lifts while also doing other strength exercises to make them strong and explosive for their respective sport. We will focus on getting explosive through the hips and having a strong core. This will all serve as a proper base for when they reach high school athletics. Whether they are a basketball, volleyball, or softball player, etc., they will encounter exercises such as the power clean, squat, and bench. We want to send them into that setting with the proper knowledge and mechanics of those movements to best be utilized for their sport. Most importantly, we are going to have fun doing it!

The goal is to create good lifting habits, be explosive and strong, and ultimately help our young athletes succeed and have fun. Here at Crossfit Austin, we all share this passion, we are committed to it, and we want to invite y’all to share this lifestyle with us!

-Coach Dylan

September Athlete of The Month: Zac Pettiette!

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 September Athlete of the Month is Zac Pettiette! Zac just joined the CFA family in April of this year, but he’s no newbie to CrossFit. He came to us with a couple of years of experience under his belt and has fit right in! Zac pushes himself and gives the rest of the class some ammo and a little friendly competition with his drive. He definitely has a fire in him and we can see his hard work! We’ve thoroughly enjoyed Zac’s positive attitude and friendly smile in class. Zac, the CFA Team is proud to honor you as our September Athlete of the Month and as an awesome part of this community. Thanks for your all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

 

State your Name and/or Nickname please:
Zac Pettiette

Words to live by?
Don’t worry about the mule, just load the wagon!! #mulestrong

What is your fitness background?
I played high school football, powerlifted, and “bro gym” for many years.

How long have you been CrossFitting?
I started on my 40th birthday, over 2 ½ years ago.  I had an early mid-life crisis.

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I remember my first day vividly.  Started at 5 a.m. with heavy sled pushes and ended with lots of heavy power cleans and box jumps. When I got home I collapsed on the closet floor and cried to my wife “I am never going back again” Once I figured out there was a scaled workout, I was able to finish the WOD’s and start to get better.  There were so many movement I could not do at first, so I would come 30 mins early or stay late and practice, practice, practice, and watch hours of youtube videos.

What’s your favorite part of CrossFit Austin?
Prior to joining CF Austin, I had only been to one Crossfit box.  Because of the great introduction and the awesome community it was hard to leave.  My biggest concern was if another Box could be as good as the last? Since the first day at CF Austin I was welcomed with open arms into their community and have gained many new friends.  The fellowship and support at CF Austin has been outstanding even for an “over the hill” athlete such as myself.

Current Training Goals/PRs?
Currently I am working hard to prepare for the Fittest Games qualifier and 2018 Crossfit Open.  

What advice do you have for folks just starting out in CrossFit?
Crossfit is not for everybody, but if you are serious about making a life changing decision and improving your health, it is the right one.  Everyone is not in the same physical condition or have the same fitness goals.  Crossfit takes your strengths and weaknesses and formulates a workout program that will best fit your needs and skill set.  Everyone has an opportunity to get fitter!!  

What is your cheat meal go to?
That’s an easy question for me!!  Most definitely my 2 a.m pan of chocolate brownies, washed down with a large cold glass of milk.

How do you use your fitness outside of the gym?
My two daughters keep me very busy.  Both are very good athletes, so I am either playing catcher for my youngest daughter that’s a softball pitcher or hitting a volleyball back and forth with my oldest.

Tell us about a moment you felt most proud of yourself during a workout.
Anytime you finish a WOD Rx and still alive, that’s a great feeling.  Crossfit teaches you the impossible is possible. Finishing Murph is my proudest moment by far.

If you could create a WOD and name it for yourself, what would it be?
My strength is most definitely anything Should to Overhead.  So the best way to describe my WOD would be what would not be involved.  No burpee’s of any form, running, muscle ups, or snatches.  So basically just a lot of strict should to overhead, handstand pushups, and kettlebell movements.  

What are your hobbies, interests and/or talents outside of CrossFit?
At this point in my life I work full time, crossfit daily, and be a Dad.  My kids are 13 and 12 and they keep me very busy, so I don’t have time for hobbies just yet.

Tell us something we don’t know about you…
This is the toughest question.  I played the saxophone in middle school and I love watching  American Pickers and Judge Judy.

Longhorns or Aggies?   
Texas A&M for sure!!!  Class of ’97.  Not a big fan of burnt orange.  I missed the annual football rivalry and hope it will be restored soon!!

Leave the fine folks of CF Austin with some parting words
I think I have met a majority of the members but if we haven’t met come introduce yourself.  I am either there sweating at 12 noon or 5:30 pm.  It’s not hard to spot me in the box; I am the one right in front of the big fan during every workout.

Adventure Series || Liz Ronco || Grand Teton

Here at CFA our goal is to push people outside their comfort zone to pursue a great life. While there are many factors to achieving a great life we believe we can have a meaningful impact in three primart areas. Providing a supportive community of fun likeminded people, a lifelong pursuit of fitness that improves ones physical, mental, and spiritual being, and an attitude of adventure to explore this world. Today we continue our “Adventure Series” to highlight members that embody that spirit of adventure, and use the tools they hone daily in the gym to explore the beauty and tranquility of this world!

Adventure Series || Liz Ronco || Grand Teton National Park

Hello CFA community! The next chapter of the Adventures Series has arrived. Earlier this month, while visiting friends out in Jackson Hole, we took the time to hike the Grand Teton National Park. It’s a typical thing for us. The best vacation, in my mind, is a little relaxation mixed with adventure and exploration; or as CFA would say, “functional fitness”. It was only a short few days, but that is never an excuse to not push the limits of experience.

The Grand Teton Park is beautiful yet mostly forgotten national park by the average vacationer. It sits just south of the famous Yellowstone National Park and is often overlooked in favor it’s even more southerly neighbors, Zion and The Grand Canyon. But I can tell you, this 18 mile hike from Jenny Lake through the Cascade Canyon and ending at Lake Solitude, is breathtaking. Literally, there were parts I couldn’t breathe; hiking up a glacier will do that to you.

Hiking has always been an activity I’ve enjoyed. Its freedom from an ordinary routine. And there is nothing as fresh or as therapeutic as mountain air. I’ve never experienced a runner’s high, but I’ve experienced a hiker’s high and its awesomely rewarding. Hiking is also a good benchmark. I can tell when I get on the trail how good my conditioning is and CrossFit absolutely transfers in my benefit. It’s great to be 5 hours in and still have fresh legs under you. To feel the dividends of all squats and met-cons. But it’s also level sets your stability, flexibility and breathing. When your making your way up a mountain on loose or shear rock, how good is your balance? Are your hip flexors getting tight? Are you shoulder or belly breathing? It’s fun to remember how my body feels and where I can improve.

 

But getting back to this particular experience, we started at Jenny Lake trail head where the first part of the trail twists and turns next to the lake. Then you take a left hand turn and shoot straight up for about a mile finally landing in the Cascade Canyon where you are surrounded by enormous mountains on all sides. The next 5 miles are rather tame as the trail takes you up a slow incline towards Cascade Falls. Then the fun begins. The last 3 miles are a fairly arduous climb up to the lake. And when you finally think you are there, the last half a mile is across slushy, compact snow that ultimately lands you next to a glacial lake and a very inviting sandwich (self provided). Rest for a little bit and then head back down.

Hiking is our family thing. Its allows us to experience a place in a unique way. Its therapeutic. Its affordable (once you’re stocked with gear). And it’s challenging in a different way than everyday fitness. Maybe it isn’t for you. Maybe cycling or running or skiing is your thing. Whatever it is, use it. Use it to stay healthy. Use it to have fun. And use it to challenge yourself.

Until next time! Adventure on fellow CrossFitters.

August Athlete of The Month: Darien Nuckols!!

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 August Athlete of the Month is Darien Nuckols! Darien joined our family with fundamentals in August last year. She’s primarily an early bird with either the 5:30 or 6:30 am classes. Not only is Darien a great example of how drive and determination can guide you, she’s also an amazing member of this community. She’s had an incredible transformation since her inception at CFA. Darien’s lost close to 40 pounds and is down 4 sizes in her clothes.

It’s not all about the aesthetic measurements, but she has worked so hard for those results and in addition to looking great, she’s stronger than ever! We’ve enjoyed Darien’s positive attitude and infectious smile in class. Darien, the CFA Team is proud to honor you as our August Athlete of the Month and as an awesome part of this community. Thanks for your all your hard work! Congratulations!

State your Name and/or Nickname please:

Darien / D

Words to live by?

“My goal is not to be better than anyone else, but better than I used to be.”- Wayne W. Dyer

What is your fitness background?

Grew up playing water polo and surfing

How long have you been CrossFitting?

I started classes last year. I think it was in October 2016?

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

After my shoulder surgery I had not been able to work out so I was a bit intimidated but, I knew CrossFit was something I had to do (or at least try).  I thought I was going to die during my first group workout. Once I finished I was surprised how proud and accomplished I felt. I remember asking if CrossFit got easier with time. The answer was no, (not the answer I was looking for) but they told me that I would start to get used to the hard workouts and really start to love it. Ha! I totally understand now, its so true! I still fell like I’m dyeing during a workout but I love it, my day doesn’t feel complete without it. I am also stronger, healthier, have way more energy and confidence now!

What’s your favorite part of CrossFit Austin?

The amazing people! From the coaches to the members, everyone of you guys are so unique, It really makes CrossFit Austin a great place to be!
Oh and shout out to the morning crew, thanks guys for all the support.

Current Training Goals/PRs?

My main goal is to be consistent with my workouts, listen to my body and really make an effort to keep track of my max weights and progress.
I have also been working on my handstands!

What advice do you have for folks just starting out in CrossFit?

Whenever in doubt go to the work out. I’ve never gone to a workout and regretted going after!

What is your cheat meal go to?

Anything from Gourdoughs

How do you use your fitness outside of the gym?

I love hiking and swimming. Also lifting puppies (see picture for details). Haha

Tell us about a moment you felt most proud of yourself during a workout.

The first time I RX’d a workout I definitely felt like a badass.

If you could create a WOD and name it for yourself, what would it be?

The Dino-Sore…..
100 singles
50 step ups (25 each leg)
40 butterfly sit ups
30 Russian catelbell swings
20 deadlifts
10 toes to bar
1 rope climb

What are your hobbies, interests and/or talents outside of CrossFit?

I’m a big art nerd, I do lots of studio art and could spent a whole day in a museums. I also really enjoying learning, getting out of my comfort zone and traveling.

Tell us something we don’t know about you…

I could swim (float and go under the water) before I was walking!

Longhorns or Aggies?

Longhorns

Leave the fine folks of CrossFit Austin with some parting words…

You guys are all super inspirational! Keep up the hard work!

August 2017 Programming Overview

Let me be the first to congratulate you on surviving the dog days of summer (so far). While there’s no immediate relief from this heat coming, we can at least rejoice that football returns this month. Also a new treat for functional fitness fans, the CrossFit Games makes its August debut this weekend.  I’ll be tagging along with my wife to the games this weekend, and I’m hoping to get an Adventure Series video in beautiful Madison, WI this weekend. Meanwhile a new month means a new programing update! As always a brief rundown of our general structure….

  • Strength and skill focuses run on a 6 week calendar, and are coupled together to maximize the time we have in class.  The goal is to get consistent touches at light, medium, and heavy loads in each lift and skill to create a level of mastery we can’t achieve by putting these movements in the programming randomly and sporadically.
  • Skills focuses throughout the year are designed to build on top of one another and safeguard against injury. What this looks like in practice is a simple to complex movement progression, and single limb to double limb progressions in most cases. An example is: doing single arm ring rows and single arm presses to eventually progress into strict pull-ups and handstand push-ups.
  • The conditioning work we do progresses from longer work when the strength progression is in a lighter phase, and shorter more intense workouts when we’re lifting heavier in the progression. If you prefer one side of the coin more than the other just be patient it will show back up after a few weeks.
  • We also include conditioning “tests” every other week or so. These tests will be retested in the future.  I will keep folks apprised of when a test or retest is happening and whether it falls into the category of long, light, heavy, bodyweight, or team focused.
  • Finally there will be other elements including cashouts, skill warm-ups, and additional strength / skill work peppered in to round out the program. However the above represents the core work that will keep folks moving forward over the long term (2+ years).

Strength & Skill Focus for August

We are deep in the heart of our front box squat cycle. Things have and will continue to get heavier over the next three weeks.  That said remember percentages are not absolute rules, if you need to hang back at a lower percentage to perform the reps with the proper mechanics that’s perfectly alright. Additionally don’t let your strict pull-ups be an afterthought. All your reps should be performed with a nice tight hollow body, and no chicken necking! Don’t add weight or reduce your band tension unless you’re accomplishing these things!

We close the book on this front box squat cycle at the end of the month and turn the page to snatches and dips.  Both of these movements benefit tremendously from mobile ankles, shoulders, and thorax (upper back).  Do yourself a favor and get ahead of the game by work on your mobility in those areas now, before you start tossing a barbell over your head. If you’re not sure  how to attack it, contact your CFL and they will get you setup with a game plan!

Conditioning Test in July

Below is the tentative schedule for conditioning tests for August.  Some may shift by a day or two as the weeks get put together, but all of these test will be seen in the coming weeks.

Heavy:
Monday August 7th
“Open WOD 11.3”
Max reps in 5:00
Squat Clean & Jerk
@ 165lb / 110 / 75
*last tested 1/18/2016

Heavy:
Thursday, August 17th
“DT“
5 rounds for time.
12 Deadlifts @ 155 / 105 / 75
9 Hang power clean (same)
6 Push jerk (same)
*last test on January 17, 2017

Bodyweight:
Thursday, August 10th
100 Burpees

Team:
Saturday, August 19th
“Jackwagon”
5 rounds
20 deadlifts @ 225 / 155 / 75
(one person works at a time)
20 DB push press @ 45-55 / 25-35 / 15
(one person works at a time)
10 Synchro Bar Facing burpees
(in unison over one bar)
400m run
(run together)
*Two Person Team

Long:
Tuesday, August 25th
Open WOD 14.5 /16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Here’s to a great August at CFA! Don’t forget we also have free Weightlifting classes all month! Stay tuned for some great community events, and get those summer adventures in before school starts back again!

Introducing Coach Dylan Wall

Sports and the weight room have always been a huge part of Dylan’s life. He started lifting and competing at the age of 10 in the sport of Olympic Weightlifting under the tutelage of  USA Senior International coach Tim Swords. By the age of 13 Dylan was competing at the national level and gained his USAW Level 1 coaching certification. Since then he’s had the opportunity to coach many athletes at local and national level competitions. In 2012 Dylan received an internship opportunity with the Olympic sport strength and conditioning program at Texas State University under Leo Seitz. He’s now currently the head Graduate Assistant for the Strength and Conditioning program under coach Seitz,  and is pursuing his degree in exercise and sport science.

Dylan leads the Strength and Olympic Weightlifting Program at CFA

A Message from Dylan:

Lifting, competing, sports, the weight room have all been in my life as long as I can remember. Through the process I have found a passion for coaching that far surpasses my love for even lifting! I didn’t achieve all what I dreamed of in Weightlifting but my love for it has allowed me to turn that passion into helping others achieve their dreams. Nothing is better than seeing someone else succeed because of my help. I want to help others. I want to see good posture/technique. I want to help create explosive athletes. I believe in it, I believe for it, and I know that it is so.

-Dylan

WOD 7/22

For time:
3 rounds

15 partner deadlifts @ 185 / 125 / 95
30 partner wall ball -each ‘shot’ to the target is one rep- (Health:10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
30 American kettlebell swings -one partner at a time- @ 24K / 16K / 12K
30 burpees over partner
800m run together

Scaling Guide:
– 24 – 32 minutes, about 9 min per round. – Scale Up: 155/225 bar. Partner planks while burpees are being done over them

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