Performance – Week 1 of 8 Strength Eccentric Conditioning A.
Skill Work
EMOM Alternating for 30:00
0:00 – Double Unders Practice
1:00 – Russian KB Swing
2:00 – :20-:30 Hollow Hold
………..
*Continue in this sequence through the, entire 30:00
B.
Row
4 Rounds
2:00 @ highest consistent effort possible
2:00 Rest
*consistency over intensity today, walk around during rest time
*Avg Interval time recorded
time allowing:
C.
Scap Pull-ups x10x3
Conditioning
A.
1 Mile Time Trial (Test)
*15 Minute Cap
*Time Recorded
B.
5 Rounds for time
6 Kip/Jumping Pull ups
6 DB Push Press
6 DB Lunges
6 V- ups
Total Time Recorded
“Only those who dare, truly live.” -Ruth P. Freedman
Performance – Week 1 of 8 Strength A1. RDL x5-6×3 @ 50X0 Rest :30
A2. DB Push Press x6-8×3 Rest :30
A3. DB Walking Lunge x6/leg x3 Rest :60
B.
2 Sets
6:00 AMRAP
6 DB Thrusters @ 55 lb, 35 lbs
6 Push-ups
6 Box Jump (step down) @ 24”, 20”
Rest 3:00
*Jump Rope practice during rest no DU/s
*Best Time Recorded
Time allowing:
C2. Kneeling Founders :30 hold x4 Rest :30
C3. DB Hip Thrust x6-8×4 @ 30X0 Rest :30
Liutenant Murphy was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he named it “Body Armor”. We will honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
“MURPH”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
BBQ/Potluck to follow!
Congratulations & a huge THANK YOU to ALL the athletes that participated in this year’s MURPH!
All Levels Make up Day:
Monday – Max Snatch, Back Squat
Tuesday – 20:00 Aerobic Capacity Test
Wednesday – 2400m Run
or
Aerobic Recovery:
Aerobic Warm-up
30:00
Zone 1 – Walk, Row, Bike
[youtube]http://youtu.be/hEVDNZg33FE[/youtube]
Tomorrow we honor Lt. Michael P. Murphy and all veterans. Come join us tomorrow (7/6/2013) starting at 8:00am as we take on MURPH.
Test week is in full swing and today we face a 2400m Run for time. I know its a silly distance, but the truth is, the 2400m Run is a standard test designed by exercise scientists to test Aerobic Efficiency.
Why is this important?
It is important because all maximal effort activity past 45 secs is primarily fueled by the Aerobic system (Oxygen). Since all benchmark WODs or Open WODs are longer than 45 secs, the aerobic system plays an extremely important role for athletes trying to extend their work capacity in CrossFit.
Exercise Science
Our body’s fuel is ATP (Adenosine Triphosphate). For muscles to contract you need ATP present in the muscle cells. Depending on the duration of the activity, ATP can be supplied in 3 ways.
Creatine Phosphate (Alactic) System (ATP stored in Muscle Cell at rest)
Anaerobic System (ATP supplied without Oxygen)
Aerobic System (ATP supplied with Oxygen)
Each system regenerates ATP depending on exercise duration.
Alactic System 0-15 secs
Anaerobic System 15-45 secs
Aerobic System 45sec – 2 Hours +
Think of it as…
Alactic = Lifting and Sprinting
Anaerobic = Row Sprints, 1 min Burpee Challenge, etc.
Aerobic = 2 mile Time Trial, or Longer WOD’s
VO2 Max
When testing Aerobic efficiency we will get a VO2 Max number. VO2 is Volume of Oxygen Max. The Higher the VO2 the more efficient you are utilizing your aerobic system. For example, soccer player David Beckham has a score of 67.6. Former cyclist Lance Armstrong 84, and the average American has a score of 35. After today you will know your score. Below is a chart with times and the corresponding VO2 score. After your 2400m Time Trial, find your score and write it down. If we really want to expand our limits. We must always improve our strength numbers in the weightroom and VO2 Max.
Estimated Maximal Oxygen Uptake(VO2max) for the 1.5-Mile Run Test
State your Name and/or Nickname please: Robert (sometimes Wes will call me “Double R” since my last name is Reyes)
Words to live by? “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” -Michael Jordan
“Life is 10% what happens to me and 90% of how I react to it.” -John Maxwell
What is your fitness background? I grew up playing soccer and baseball as a kiddo and in high school I played JV tennis, golf, and soccer. In college, I played intramural soccer and occasionally would go to the gym. Over the years I let myself get way out of shape. When I moved to Austin I knew I had to change my sedentary lifestyle and that’s when I found CFA.
How long have you been CrossFitting? It will be exactly one year on July 6.
What’s your favorite part of CrossFit Austin? The coaches, community, and, of course, the programming. Over the course of a year, I have seen some amazing changes in my fitness. The most dramatic being that I started at a 40″ waist and in about 8 months I was down to a comfortable 34″ waist and approximately 50lbs lighter, which is where I am currently. In addition to the physical changes, I have more energy and I think I am generally happier! (much happier after a WOD than just before HAHA) I credit my success thus far to FANTASTIC coaches who teach, encourage, and challenge us to complete sometimes daunting WODs and to break personal records, leaving us with a renewed self confidence and an awesome sense of accomplishment! In addition to the coaching staff, the community of friends at CrossFit Austin has been essential to my enthusiasm for showing up day after day. It’s great to work out with friends who motivate you and give you pointers for success along the way! The CFA community has been a huge part of my life both in and out of the box since moving to Austin a year ago. Thank you all for your friendship and positive energy!
What are your training goals? This will sound pretty typical, but I would like to continue getting stronger, build muscle, and lower my percent body fat. Kipping pull ups, or pull ups in general, are my arch nemesis and I hope to get better at them in time! I very recently joined the South Side Strength program led by Coach Wes in an effort to get stronger, and I really enjoyed my first class! My short term goals are a 300lb Back Squat, 250lb Front Squat, and 230lb Bench Press. A year ago these numbers would have sounded absolutely ridiculous to me, but now I believe they’re within my reach!! We’ll see how it goes.
Favorite sport or activity? CrossFit is my favorite athletic activity. I also enjoy playing golf, soccer, and tennis, but I haven’t had many opportunities to do so lately.
Recent adventure you’re planning? Colorado Snow Skiing! I’ve gone on an annual ski trip with my family for the last couple of years and I enjoy each year more than the previous one. It’s pretty cool getting to spend quality time with my family in such a beautiful environment; I hope I can join them again next ski season.
Tell us something we don’t know about you… In addition to English and Spanish, I speak French conversationally. I’ve studied abroad in France and really enjoyed learning the language in high school and college. I don’t use it very often, but it’s fun when I get a chance.
Longhorns or Aggies? I went to college in New York City so I can’t identify with either team the way others can, but since I live in Austin I feel obligated to support the local team, even if they’re not performing as well as they have in the past. Go Longhorns! HAHA In addition to being a student, going out of your way to get to know everyone in the gym, and taking an active part in the CFA community, you also currently hold the record for the person who has gotten locked in the gym the most to date. What would you say is the key to not getting locked in the gym? First off, I’d like to say that I am honored to receive such recognition for being the CFA-wide record holder in this category! 🙂 Just for the record, I’ve only been locked in twice. What can I say, I can’t get enough of CFA!! The key to not getting locked in the gym is to get out of the shower before the last class of the day ends. In the past, I would try to squeeze in a shower at the end of the last class of the day without letting the staff know. This, of course, did not end well, so I have since modified my routine. Experience is the greatest teacher!
Leave the fine folks of CrossFit Austin with some parting words… CFA’ers, you guys rock!! Thanks to you I have been able to achieve some awesome goals and improve the quality of my life! I am so grateful for your friendship and support, and I hope that I, too, have been a source of positive energy for you guys! I look forward to continue WODing alongside you and keeping the tradition of community encouragement alive for any new CFAers who may join us.
“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” -Maya Angelou
A.
EMOM Alternating for 10:00
Even 3 DB/KB Front Squats @ 33X1
Odd 3 Kip/Jump Pull-ups
B.
EMOM Alternating for 10:00
Even: 3 Step ups
Odd: 3 DB RDLs
C.
800 M Run
*Record 800 M Time
“A good education is not so much one which prepares a man to succeed in the world, as one which enables him to sustain a failure.” -Bernard Iddings Bell
June brought a great group of new members to CFA! In case you haven’t had the chance to get sweaty with them yet, we wanted to take a moment to introduce the newest members to the entire CrossFit Austin Community!
Mercy Anozie
Crystal Braun
Nelly Esparza
Maureen Farelli
Krista Betzing
Chase Brice
Vincent Farelli
Michael Flournoy
Monica Gonzalez
Brandon Haines
Timothy “Timmer” Jackson
Ian Kai
Ashlee McBride
Jeff McCarthy
Amy Minor
Benjamin Monzingo
Kellie Packwood
Niraj Patel
Genevieve Schmidt
Josh Shelton
Betsy Spang
Shaum Srinivas
Hang Tran
Amanda Veltri
Emily Wilder
Cassie Wilson
Paul Wilson
Zach Wolff
Welcome, new members! We’re so happy to have you here! We hope to see each of you at this weekend’s MURPH BBQ/Potluck so we can get to know you better!
