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Performance  – Week 4 of 8 Mid-Cycle Test Week
A. Power Snatch 15 mins to Find 1RM
B. Front Squat 15 mins to Find 1RM
C. Bench 15 mins to Find 1RM

Foundations
Skill:
Hip Snatch Progression
Hip Snatch x1-3×5

A1. Front Squats x1-3×5
A2. Weighted Pull-up x1-3×5
B. RDL x1-3 x5
C. Front/Side Planks x :90 / position
*Hip Snatch Weight Recorded

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” – Unknown

CrossFit Austin is proud to announce and welcome the newest addition to our coaching staff, Thomas Lower! Thomas has an extensive background and will be an incredible resource and coach for all of us! Thomas will be coaching group classes, individual clients as well as Specialty classes.  He is a great resource that we can all learn from.  Thomas currently holds American Records, CrossFit at the Regional level, and Olympic Weightlifting at the National Level.  We are so excited to have such a passionate, well-rounded, and talented individual join our team!

Here are a few words from Thomas:

What a great opportunity to be a part of the CrossFit Austin team!   Strength and Conditioning has been my passion for as long as I can remember.  I am excited to share my experiences to help our athletes excel, as well as expand my own knowledge from the coaching staff to continue becoming a great coach.  I am looking forward to meeting the whole CrossFit Austin Family!

Performance – Week 4 of 8 Mid-Cycle Test Week
Make Up / Aerobic Recovery Day
30:00
Zone 1 – Walk, Row, Bike

Foundations (Test)
Skill
KB Swings

A. EMOM alternating 20:00
Even: 3 KB Swings
Odd: 3 Push-ups
B. 1 Mile Run cap 12:00 (Test)
*Mile Times Recorded

Ask Coach: Gluten…
*Post thoughts to comments

“The pain of discipline is far less than the pain of regret.” –Sarah Bombell

Should I? How will I?

Today’s article is a short one discussing a simple concept. In Rory Vaden’s book, “Take the Stairs”, Vaden dedicates an entire chapter to the art of decision making. In life, and in training, decisions have to be made every single day. Those decisions take focus, and cost lots of emotional energy. That said, a simple shift in how you frame the decision will pay big dividends in your ability to make progress. Today, I give you examples of how to re-frame your thoughts so decisions no longer weigh you down, but rather help you progress.  Simply change your language from “Should I do this?” to “How am I going make this work?”

Examples:

Should I start exercising? —>How will I make this training program help me achieve my goals?

Should I start a diet? —> How will I eat healthier to improve the way I look, feel, and perform?

Should I get better at the Olympic lifts? —> How will I get better at snatching?

Should I work on flexibility or mobility? —> How will I improve my hip and ankle mobility so I can squat better?

You get the point.

People ask or tell me what they “should” do all the time. What they don’t realize is that  when they say this, they’ve already admitted that they need to take action. By switching the question to “How will I” you commit yourself to action, and action is the key to progress.  Remember:

Action > Inaction

Wrong Action > Inaction

Even if you don’t get it right, you’ve done something to move your progress along.  At the very least you can learn from a mistake. What is there to learn from doing nothing?

Performance – Week 4 of 8 Mid-Cycle Test Week
800m Run Time Trial
*Record Time

15 min AMRAP
:30 Right Plank
:30 Left Plank
100m Farmer Walks
20 Double Unders

Foundations
Skill
Handstands

A.
EMOM Alternating 10:00
Odd – 6 Deadlifts
Even – :20-:30 Handstand Hold

B.
3 Rounds
8 DB Push Press
8 Ring Rows
400 M Run

“At one point in your life you either have the thing you want or the reasons why you don’t.” – Andy Roddick

Gwar’s baby girl representing CFA!

Performance – Week 4 of 8 Mid-Cycle Test Week
A1. Deadlift x2x5@RPE 8-9  rest 1:00
A2. WTD Chin ups x2x5@RPE 8-9 rest 2:00

8 Rounds
150m Hill Sprints
w/ 2 min Rest  (Walk Back Recovery)

Foundations
Skill:
Jump Progressions (Ankle Bounce, Pogo, rocket, box jumps)

Workout:
A1. Box Jumps w/ Step Down x10x4
A2. Strict Pull-ups x10-12×4
A3. Wall Balls x10x4
A4. SLDL  x10x4
B.
DB Step-ups build to a 5 RM

The ‘F’ Word
*Post thoughts to comments.

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.” -Dan Gable

All Levels
20 min Partner AMRAP
2 Pull ups
4 Burpee Box Jumps
8 KB/DB Swings
*1 Partner Works at a time

Mmm, Paleo.