What: CrossFit Austin goes to the movies in the park! Everyone is welcome to join us for the screening of Ghostbusters at 7:30pm! Three unemployed parapsychology professors set up shop as a unique ghost removal service. *Be sure to bring your blankets/chairs.
When: October 24th. We will meet at CFA and carpool at 6:30pm. Movie starts at 7:30pm.
About: Movies in the Park is a series of free films brought to you by the Austin Parks Foundation and the Alamo Drafthouse. Each year, APF and the Drafthouse bring you totally free movies right in downtown Austin at Republic Square Park. Austin residents and visitors bring their blanket or lawn chairs (and often a picnic dinner!) for a fun and relaxing evening under the beautiful Austin night sky.
Dogs, picnics, and lawn chairs are welcome. Alcoholic beverages, glass and styrofoam are not permitted in the park. We do provide recycling bins, but ask that you help us out by packing out all of your own trash. Smoking is also prohibited in the park, per city law.
No matter how flat the pancake, there’s always two sides. – words of wisdom from my great aunt Gaye
What is your fitness background?
I tried almost every sport when I was younger but never stuck with one. I danced/cheered and ran a little bit of track in high school. Just the occasional recreational sport and normal gym stuff after that.
How long have you been CrossFitting?
1 year
What’s your favorite part of CrossFit Austin?
I love the community. Everyone is so supportive and encouraging. No one makes you feel inadequate if you can’t do something, they just try to help you improve. I also love the programming. It seems like the coaches are really invested in us as athletes and put a lot of effort into giving us the best programming possible.
What are your training goals?
I would like to get to a place where I can be competitve locally/regionally.
Favorite sport or activity?
Hiking, I love the outdoors.
Recent adventure you’re planning?
Hawaii in November, Big Bend National Park in January and hopefully a hiking trip to Peru in the spring.
Tell us something we don’t know about you…
I recently founded a nonprofit organization called Gingercare (named after a dog, not my hair color). Its purpose is to adopt adult shelter animals and place them with independent living senior citizens and then help them care for their new pet through weekly visits. All medical care, food, etc will be free and if something happens to the person, the pet comes back to us so we can re-home it. The goal is to give these senior citizens companionship and comfort while removing the financial burden and the worry of what will happen to their beloved pet if they can no longer care for it. It’s super overwhelming right now but I hope to be taking donations and client applications by the first of the year. If anyone has any experience in this field, advice is welcomed.
Longhorns or Aggies?
Come on now…..I know y’all have seen my truck.
Linzi, you have the distinct honor of being the only females in the 6:30 PM Competition Group, give us some insight into surviving all the manliness (or lack there of) each evening!
Manliness? I haven’t noticed any of that hanging around. No seriously, the guys have been incredibly encouraging. They’ve helped me make tremendous strides in the last few months. I’m extremely lucky to have such accepting and supportive friends to work with.
Leave the fine folks of CrossFit Austin with some parting words…
Be kind, you never know what others may be going through. Life is too short not to leave a positive imprint on others.
Performance – Week 2 of 8 Strength and Aerobic Base A. Hang Clean + Front Squat x1+2×5 Rest :90
*build to a challenging but not max weight
B. DB Split Squats x5/legx4 @ 30X0 Rest :90
C1. RDL x3x5 @ 3111 by feel Rest :60
C2. WTD Push-ups x5x5 @ 30X0 Rest :60
Foundations Skill Jump Progression
A.
6 Rounds
3 Deadlift (UB Weight, Light Perfect Reps)
5 Box Jumps
100m Sprint
Rest 1 min
B. Mobility 4x 20m
Elephant Walks
Bear Walks
Inch Worms
“Have patience. All things are difficult before they become easy.” – Saadi
Performance – Week 2 of 8 Strength and Aerobic Base Warm-up
10:00 Alt. EMOM
Even: 4 Goblet Squats @ 30X0 Odd: 4 Ring Rows @ 30X0
A. Push Press x5x5 Rest 2:00 *Weights recorded B.
30 Burpee Pull-ups for Time
*time recorded
C.
5 Rounds
:30 Band Walks (alt. Forward and Lateral)
:30 Rest
:30 Pigeon Stretch :15/leg
:30 Rest
Foundations Skill Jerk
A. In 10 min Work up to a Technical 2RM
B. Press x3x4
C.
3 Rounds
400m Run
8 Push-Ups
100m Side Shuffles (50m/50m)
8/ea leg OH Plate Lunges
You sink in the hook grip, take a deep breath and squeeze your chest high. The bar starts to move off of the ground, your knees come back and your chest stays over the bar as you prepare to rip it in half. The bar flows, picking up speed as it meets the top of your thighs at the exact moment you extend explosively straight up. Keeping your chest back, you keep pulling as your body drives like a bullet under the bar whipping your elbows around as you simultaneously rack the bar and plant your feet. With your elbows up through the clouds, you drive your feet into the ground and stand the bar up like Zeus rising from the clouds. Then you drop the bar back to the ground, look up with satisfaction at Coach Aaron as he says “Good, now add 5kg”. You add the weight and do it all over again.
The clean is a widely used weightlifting movement in both the strength and conditioning and CrossFit world, for good reason. Not to mention that the clean is an explosive movement that requires vicious hip, knee, and ankle extension. It also has a much shorter learning curve than the alternative, the Snatch, because of the receiving position and length of bar path. So, if you are looking to improve the Clean, here are some easy tips to get the bar moving.
Hand Position
Hand position in the Clean is just as important as it is in its counterpart, the Snatch. When you take a look at where your hands are located you have to take three things into consideration: The position of the bar at the hip, turnover, and rack position.
Most of us will not have the bar sit in our hip pocket, however, we want the bar as close to that position as possible for a couple of reasons. The closer the bar is to the hip the closer we get the bar to our center of gravity when it meets the body. This will obviously make the finish and receiving the bar much easier.
Now, for the turnover. I tend to disagree what a lot of coaches preach. I do not believe that widening your grip will automatically speed up your turnover. If you look at it from a pure scientific standpoint, then theoretically the bar would turnover faster with as wider grip, but I believe that you are stronger and can pull the bar around quicker with a slightly narrower grip. This is why many Weightlifters clean with a narrow grip and readjust the bar with a wider grip if they prefer to jerk that way. The trick is to find out what is most comfortable for you. Start with your grip at the same as your front rack position. If you feel that you are hitting too low and it does not affect your turnover or rack position, then widen your grip. Make sure you take small, finger width jumps each time.
When you are adjusting hand position you must consider your rack position. If you widen your grip out too much your rack position will be affected, and if you cannot rack and receive the bar then the width is counterproductive. A comfortable and strong receiving position is imperative to being successful in the clean.
Lastly, here is a quick little tip I will leave you with. Tilt your wrists slightly back towards the bar before you initiate the lift. This will help keep the bar back into the body through the 2 and 3 position. Make sure to catch Part II of the Clean where I will be covering the pull and changes you will see in the weightlifting warm-ups for Foundations and Performance.
Performance – Week 2 of 8 Strength and Aerobic Base A1. Walking DB Lunge 8-6-4-3-2 rest :00
A2. Box Jump w/ Step Down 8-6-4-3-2 Rest :60
*For lunge weight start at 20-30% of FS, and move up each set
B.
5 Rounds
500 M Row
10 total Alt. DB Snatches @ 35 lb, 20 lb
20 total Unweighted Step-ups
*Time recorded, with partners
C.
5 Rounds
:30 Deadbugs
:30 Rest
:30 Shin on Wall Stretch
:30 Rest
Foundations Skill Row
Every 2 mins for 18 mins do
200m Row @90%
4 x 40 sec of Work Jump Rope / 20 sec rest
Rest 2 mins
4x 30 sec of Work Tic Tacs / 30 sec rest
Rest 2 mins
4×20 sec of Rocket Jumps / 40 sec Ring Rows 40X0
“People rarely succeed unless they have fun in what they are doing.” – Dale Carnegie
Coach Sharon and the Push-Up Man hanging out on Vancouver’s shore!
The Pink Bra Tour is more than just a fundraiser, it’s a collective of athletes embarking on a journey across the country with one purpose; to join forces with the community and raise awareness of breast cancer and proactive healthcare. https://vimeo.com/54543738
CrossFit CenTex is honored to once again host the Barbells for Boobs Amazing Grace fundraiser on Saturday October 5th. This event raises money for Mammograms in Action which helps to provide funding for qualified women and men who need screening and/or diagnostic procedures in the prevention of breast cancer in our community. By supporting Barbells For Boobs, we help low-income and uninsured individuals to get the examinations they need in order to stay cancer free!
Want to help? Support Barbells for Boobs by making a donation to the CrossFit Austin team. Or, if you want to be a real all-star, join the team! The process is fast, easy, and secure… and you can be sure that it will benefit a great cause!
Here is how it works…
1. Create your Fundraising Page
2. Join Team CrossFit Austin
3. Start Fundraising
4. Show up on Saturday October 5th and kick Grace’s Butt!
Performance – Week 2 of 8 Strength and Aerobic Base Warm-up:
For Quality
3 Rounds
5 Wall Squats @ 32X0
5 Goblet Squats @ 30X0
10 Air Squats @ 30X0:90 FLR
A. Build to a Heavy Double in the Clean in 10:00
B. RDL x3x4 @ 100%+ of today, 3111
C.
3 Rounds
8 Power Clean to Press @ 95 lb, 65 lb
50 M Farmers Wallk @ 55 lb, 35 lb
Foundations Skill Hip Clean
A. Work up to a Technical 2RM Hip Clean in 10min
B. Back Squat x3x4
C.
For Time
Partner 80 Burpees
“A genuine leader is not a searcher for consensus but a molder of consensus.” – Martin Luther King, Jr.
August brought in a great group of new members and just in case you haven’t had the chance to get sweaty with them yet, we would like to introduce:
Larry Albers
Mayela Barreda
Matthew “Beadles” Beadles
Paige Bowman
Daniel Brake
Jessica Brubaker
Jim Brummer
Julia Cuaderes
Scott Griffin
Sydney Horton
Jackie Juarez
Jonathan Krebs
Vance Loftis
Yvonne Mills
Bianca Mireles
Jared Nelson
Rahul Neulkar
Kenyon Odell
Erin Parsons
Meridith Rozell
Dawn Sarnecky
Casey Sheafe
Chad Shepler
Madison Smith
Michael Trujillo
Ashu Verma
Shelby Wallace
Kristy Wisdom
New members:The CFA community is full of awesome people and fun events! We encourage you to keep an eye out for upcoming events and join us tonight for one of our legendary Pub Runs!Come dressed as your favorite Superhero or Villain and don’t worry, you don’t have to run, walking is fine!
Current members:Be sure to introduce yourself to any new faces, learn names, make friends, and remember, we don’t workout with strangers!
