CrossFit Austin is proud to announce a new challenge for you hard trainin’, fine folks of CFA! Being mean, lean, and clean in 2010 sufficed, but this year we’re laying down the gauntlet – we want you folks to be the epitome of CrossFit Austin. We want you to look good, feel good, and play good. From January 12 to March 14th, while improving your health and performance, you’ll have the chance to compete for prize packages including free memberships and cash, along with weekly mini-challenges and prizes. Full info here.
CrossFit Austin is proud to announce a new challenge for you hard trainin, fine folks of CFA! The New Year is here and we are cranking it up to 11 (literally!) this year! Being mean, lean, and clean in 2010 sufficed, but this year we’re laying down the gauntlet – we want you folks to be the epitome of CrossFit Austin. We want you to look good, feel good, and play good. We want you to LIVE in “The Circle of Awesomeness”! So I present to you “The 2011 Circle of Awesomeness Challenge”! Keep reading for the down and dirty…
The COA Challenge consists of 3 Primary Competitions over the course of 8 Weeks (January 12-March 14th)
A Fitness Challenge (Feel Good, Play Good)
A Nutritional/Body Transformation Challenge (Look Good, Feel Good)
And fun random weekly Challenges (Look Good, Feel Good, Play Good)
The Fitness Challenges (Feel Good, Play Good)
Challengers will test and retest in 5 different fitness categories:
Anaerobic Power
Anaerobic Endurance
Maximal Strength and Power
Relative Strength Endurance
Maximum Aerobic Output
Each category will be tested and retested in a multi-modal setting (think CrossFit), and in a single mode setting (think NFL combine sprint, lift, jump, etc). Challengers will be scored on top performances and most improved in all tests.
Nutritional/Body Transformation Challenges (Look Good, Play Good)
Challengers will be tested, and retested on a body composition summation score, and nutritional accountability. Challengers will be scored for most improved in the body comp score, and best adherence to our nutritional guidelines. Bonus points will awarded to the best male and female body comp scores.
Weekly Challenges (Look good, Feel Good, Play Good)
The Weekly Challenges will serve as bonus points for the 2 Primary Challenges, or offer a bonus prize. They will be announced at the first of the week, and may run through the day, week, month, or duration of the Challenge. The only thing we can divulge about the weekly challenges is they will make you look spicy, feel feisty, and play nicely!
What’s in it for you?
1st Place – 40% of the cash prize pool (split between male, and female), 1 month free CFA unlimited group classes
2nd Place – 20% of the cash prize pool (split between male, and female), 3 free individual skill specific training session with a CFA coach w/ supplementary individual programming
3rd Place – 10% of the cash prize pool (split between male, and female), 1 free individual assessment w/ supplementary individual programming
*Bonus Prizes throughout the course of the challenge
Scoring
3 ways to score
Initials Scores, Most improved, and Bonus Points
Primary points: Top performances on initial tests
For each test the challengers will be ranked according to performance, they will then receive a corresponding amount of points according to their rank amongst there fellow challengers. In the case of ties all challengers tied will receive the top possible points, and the first person below the tie will be given points according to his/her placement away from the top spot not score. example: There are 12 men competing in the challenge, first place in any test will receive 12 points, second place 11 points etc. David and Sleeves tied in the CFT w/ 795 lbs, they both receive 12 points for first place. Geno came in next with a 780 lbs he will receive 10 points for 3rd place. .
Primary Points: Most Improved
Challengers will be ranked for the most improvement by pounds, reps, or seconds. Points will be reward in the exact same manner as the system described above..
Bonus points: Accountability Challenge
Challengers will be awarded bonus points for their participation in the accountability challenge as outlined in the “accountability challenge section”.
Total Score
The final score will consist of adding primary points (initial tests)+primary points (Most improved)+Bonus Points.
Schedule
New point totals will be tabulated, recorded, and posted (in the gym and comments) on Friday afternoons.
Women’s points will be based off of 14 challengers participating.
Men’s points will be based off of 12 challengers participating.
Schedule and Sign-up
The full schedule of primary challenges will be announced Monday, January 3rd but you will be able to make up any challenge you miss. $40 puts your hat in the COA ring, sign up here in MBO!
ReTest Schedule
2/26. Aerobic : 12:00 Row for max meters
3/2. Anaerobic : 30 Thrusters in 1 Minute for maximal weight
3/3. Anaerobic Power: 200 M sprint for time Strength Endurence: Max kip pull-ups for reps
3/5. Power: 3 attempts at a maximum Vertical Jump Strength Endurence: 5 Rounds of 5 Deadlifts, and Max Push-ups M: Handstand, W: Standard (score is reps achieved in the push-ups)
3/9. Strength and Power: 1 RM Clean Anaerobic: Fran
3/11 or 3/12. Aerobic: Fight Gone Bad
3/15. Strength: CrossFit Total
*If you can not make any of the above retest please contact us so we can arrange for you to make them up before hand.
Weekly Accountability Challenges for Bonus Points: (January 17th-March 5th) As part of our upcoming Circle of Awesomeness Challenge, we will be holding you accountable for 10 different things each week. You will receive one point for each thing on the list. The list is as follows:
1. Consume NO grains (you will get 1 point for the week if you you go without grains-so, there is potential for 1 point each week)
2. Consume NO dairy (you will get 1 point for the week if you go without dairy-so, there is potential for 1 point each week)
3. Consume NO sugar (you will get 1 point for the week if you go without sugar-so, there is potential for 1 point each week) *Addendum we will be following the Whole 30 guidelines for the NO Sugar bonus point.
From Whole9Life: “Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in all kinds of ways.” *This includes sweeteners in protein powders (sorry Geno), but does not include the natural fructose in fruit, and/or glucose in vegetables such as squash, sweet potatoes, and yams.
4. Consume NO alcohol (you will get 1 point for the week if you go without alcohol-so, there is potential for1 point each week)
5. Sleep a minimum of 8 hours (you will get 1 point for the week if you accumulate 8 hours of sleep within each 24 hr. day-so, there is potential for 1 point each week)
6. Complete your required weekly WODS per your contract (2x a wk=2 WODS, 3x a wk=3 WODS, unlimited=4 WODS-so, you have potential for 1 point each week)
7. Log in your exercise journal (you will get 1 point for the week if you log in your journal every day that you work out-so there is potential for 1 point each week)
8. Log in your food journal (you will get 1 point for the week if you log in your journal every day-so, there is potential for 1 point per week) NOTE: The exercise and food journal can be combined or separate. You can leave them at CFA or take them home, but they MUST be on the CFA bookshelf by 7:30pm on Mondays in order to get credit for the previous week’s logging. The journals will be returned to the bookshelf on Tuesday morning,s so you can pick them up to continue logging.
9. Try a new recipe (you will receive 1 point for trying at least 1 new recipe a week-additional recipes do NOT give you extra points, but they will make your belly happy!)
10. Stretch for 10 minutes per day or complete the daily mobility WOD @ mobilitywod.blogspot.com (you will get 1 point for the week if you complete the required stretching every day-so, there is potential for 1 point each week)
***The maximum points you can receive for one week is 10 points***
***We will keep a running score on a board in the gym, so everyone can keep up with their points. Points will be tallied and recorded on Monday evenings for the previous week***
Your success and happiness lies in you. Resolve to keep happy, and your joy and you shall form an invincible host against difficulties. -Helen Keller
15 Ways to Fight Stress
*If you have a strategy for combating stress post it to the comments
Announcements: -New Years Eve Weekend Schedule: Normal Hours
-New weightlifting classes w/ Chad start next Thursday 1/6 (yes they’re on a new day!) Sign up here!
–CrossFit Total Day, January 8th sign up here!
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount good until next Wednesday’s Gorilla Gathering!
Our very own, Rob Wykoff, representing CFA with Joe Paterno
Squat Program
A. Dumbell Split Squats 3×10/Leg @ 3030 (Back foot not raised)
B. Back Squat 7×3 @ 30X0
C. Narrow Grip Overhead Squats 3×5 @ 32X2 or Snatch Grip Push Press to Overhead Squat 3×5+5 (Squat @ 32X0)
Good people are good because they’ve come to wisdom through failure. We get very little wisdom from success, you know… One who doesn’t try cannot fail and become wise. -William Saroyan
Announcements:
CrossFit Austin Holiday Schedule:
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla RunJanuary 22nd! Grab a registration form at the gym for a 10% discount!
Colleen and Darlene recovering from the Christmas Eve WOD
Next Wednesday from 5-7:30 PM get ready to be welcomed to the Jungle! The Gorillas from Austin Gorilla Run are going to be joining CFA for some good times, and Gorilla CrossFitting! Come out to get a 10% discount off our your Gorilla Run entry fee, and 10% off any CrossFit Austin intro class!
For more info on the Gorilla Run check out there website HERE.
For direction to CrossFit Austin and more info click HERE.
Saturday Janury 8th in liu of our normal team workouts we will be testing everyone’s CrossFit Total (CFT)! The CFT is a test of basic strength, and work capacity in three of our core lifts. Testing will be held from 8 AM to 12 Noon. Register for your time slot HERE.
The CrossFit Total will consist of 1 rep max on the following lifts:
-Back Squat
-Deadlift
-Press
Each lift will have specific tempos, range of motion standards, and attempts.
Please do your best to attend this event, as it allows assess your progress, and will serve as a kickoff event for our first 2011 challenge “The Circle of Awesomeness Challenge” (more details to come). Please contact wes@crossfitaustin.com with any questions.
Here at CFA we’ve been tossin out the weak sauce since 2008, come join the party!
Buy In/Cash Out
Muscle-ups/Muscle-up Transitions 3×5
or assisted Chin-ups work to a total of 12
7 Rounds
:20 Unbroken Thrusters (Start at your last Fran weight, try to increase each round but maintain unbroken sets)
:30 Rest
200 M Sprint
:90 Rest
*Weight, reps, and total time recorded
Announcements: -New Years Eve Weekend Schedule: Normal Hours -New weightlifting classes w/ Chad start next Thursday 1/6 (yes they’re on a new day!) Sign up here! –CrossFit Total Day, January 8th sign up here! –Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount good until next Wednesday’s Gorilla Gathering
Mel ready to take on the CrossFit 12 Days of Christmas
Announcements:
CrossFit Austin Holiday Schedule:
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla RunJanuary 22nd! Grab a registration form at the gym for a 10% discount!
1/2 cup dried cranberries (or fresh if you desire)
1/2 cup pecans
Heat oven to 350 degrees. Mix all of the dry ingredients, then add the vanilla, eggs. Add the pumkin and then mix/fold in the nuts and cranberries. The batter will be a little wet, but that’s ok…it makes the muffins super moist. Place batter in cupcake liners and bake for 20-25 minutes.
Let them cool a little and enjoy!
I also did some adaptation and instead of pumpkin used very ripe bananas, fresh raspberries, and walnuts. Sub cinammon for pumpkin pie spice and you are all set.
Buy In/Cash Out
Muscle-ups/Muscle-up Transitions 3×5
or assisted Chin-ups work to a total of 12
Take Ten Minutes to build to a technical 5 rep max in the Push Press
*Post notes to comments
then…
5 Rounds
1 Power Clean
5 Push Press (@ 90% of skill session weight)
10 Burpees
Rest appx 2:30 Minutes
*First :90 active rest practice spidermans, and hollow rocks
*Last :60 total rest
*Weight and best split time recorded
You don’t get older, you get better. -Shirley Bassey
CrossFit Austin is proud to announce a new challenge for you hard trainin’, fine folks of CFA! Being mean, lean, and clean in 2010 sufficed, but this year we’re laying down the gauntlet – we want you folks to be the epitome of CrossFit Austin. We want you to look good, feel good, and play good. From January 12 to March 14th, while improving your health and performance, you’ll have the chance to compete for prize packages including free memberships and cash, along with weekly mini-challenges and prizes. Full info here.
