All Levels
“Nancy”
5 Rounds
400m Run
15 OH Squats (95#,65#)
Achieving Optimal Body Composition: Carnivores Vs. Vegetarians
| All Levels – AM | |
| Sissy | 20:57 |
| Carlos | 22:33 |
| Gage | 17:39 (airdyne) |
| Vanessa | 17:40 |
| Sarah | 18:46 |
| Mitch | 17:20 Rx |
| Gabrielle | 17:20 Rx |
| Lee | 21:49 |
| Phillip | 20:57 Rx |
| Maureen | 19:51 |
| Brad | 12:29 Rx |
| Jose | 19:59 |
| Kyle | 16:44 |
| Page | 14:33 |
| Velvet | 17:26 |
| Ed | 19:13 |
| Michele | 21:12 |
| Ryan | 18:05 Rx |
| Heather | 17:30 |
| Tow Matt | 15:10 |
| Erica | 17:33 |
| Denise | 18:33 |
| Blake | 18:46 Rx |
| Mer | 20:26 |
| Chaz | – |
| Vegas | 23:17 |
One of my favorite sayings is: the only way to punish a CrossFitter is make them warm-up longer. Why? Because you can’t tell all your friends about a warm-up PR, and there’s no beating your gym mate in a warm-up. In short, warm-ups are acts of little to no glory. So, in turn, we tend to view them as tedious and boring. However, the great John Wooden famously said:
“The true test of a man’s character is what he does when no one is watching.”
So, let’s shift our thoughts from warm-ups being tedious, to warm-ups adding character and integrity to our training. Now, we all know that your coach is going to give you a great warm-up once the clock flips to 30 minutes past the hour, but what you may not know is that you can improve your athletic performance tremendously if you show up 15 minutes before class and do these few simple things:
1) Foam Roll
Foam rolling is the first step. It opens up the connective tissue, or fascia, that surrounds your muscles. This tissue stiffens up around the muscles as we sit or remain sedentary throughout the day. It can also become stiff from previous days of training. Foam rolling starts to increase flexibility and blood flow in the muscles so you can progress to more advanced mobility pieces throughout your warm-up.
2) Monostructural Movement
Airdyne, Jump Rope, Row, Jumping, Run, and the list goes on. Your goal here is to continue increase of blood flow to you muscles, and increase your heart rate. This is basically telling your body that its time to go to work by priming its fueling mechanisms.
3) Active mobility
We will define this as dynamic mobility (see below) that remains stationary. Some examples of this are leg swings, iron crosses, scorpions, bridge ups, sumo side to sides, squat to stands, and the list goes on. If you haven’t noticed, we are progressively challenging the soft tissue, and muscle length more and more with each step. Step 3 is basically getting you ready for step 4.
4) Dynamic Mobility
Dynamic simply means in motion. So you can think of dynamic mobility as stretching, or mobilizing while in motion. A great example of this is our sequences that we do across the gym floor (elephant walks, bear crawls, spidermans, etc.) and/or the flow work we did yesterday in class.
5) Joint Mobility
To put it simply this is where you put your Mobility WODs and static stretching. These are the most difficult, and taxing elements of pre training mobility. All the fun stuff that Kelly Starrett teaches should be implemented after spending some time progressing through the steps above. This progressive approach will increase the effectiveness of something like a mobility wod, static stretch, or yoga poses.
Now you have the simple outline to implement a great warm-up warm-up, but what are the details? Below is a simple example of this approach that can be utilized before tomorrow’s class in preparation for “Nancy”
:00 – :05
Foam Roll – Calves,Hamstrings, upper thorax, lats, hip flexors/Psoas, Quads
:05 – :07
200 M Row
:07-:08
15 leg swings/ direction/ leg forward, back, and side to side
:08 – :10
Length of the gym once non stop
Elephant Walk, Spiderman, Prisoner Walk
:10 – :15
Perform one Mobility WOD for Squatting, and one for running
*Instructions are on the posters by the drink fridge
Boom! You’re ready to get warmed-up, and more importantly you’re taking more ownership of your training and progress. That’s character folks! Try it out tomorrow and let me know how it goes in the comments below!
Coach Wes
Performance – Week 3 of 8 – “Aerobic/Strength Foundation”
A. Back Squat x1x6@RPE 9-10 Rest 3:00
B. Bench x2x8@70% 30X0 Rest 1:00
C. WTD Horizontal Ring Rows x4x6 Rest :90
D. DB Front Rack Walking Lunges x30/stepsx2 Rest :90
Foundations
Skill
Kip Pull-up
A.
EMOM for 21:00
1. Airdyne :15 @100% effort, very hard
2. 3-5 Kip Pull-up
3. 3-5 Back Squat
“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” – Jerry Rice
| Foundations – AM | |
| Raj | |
| Toanna | |
| Emily | |
| Lisa | |
| Steve | |
| Silas | |
| Nathan | |
| Kevin | |
| Laila | |
| Performance – AM | |
| AG | |
| Kristi | |
| JV | |
| Janice | |
| Sissy | |
| Gage | |
| Ken | |
| Kara | |
| Maureen | |
| Carlos | |
| Lee | |
| Mitch | |
| Patrick | |
| Ballet | |
| Ed | |
| Bradley | |
| Kyle | |
| Jose | |
| Mr. T | |
| Michael | |
| Michele | |
| Walker | |
| Dario | |
| Vanessa | |
| Ray | |
| Ladies’ Class | |
| Jenny | |
| Helen | |
| Kristan | |
| Josie | |
| Mer | |
| Foundations – Noon | |
| Meggie | |
| Stephanie | |
| Anna | |
| Veronica | |
| Michele | |
| Foundations – PM | |
| Esteban | |
| Jill | |
| Performance – PM | |
| Brian | |
| Caro | |
| ABC | |
| LV | |
| Miller Time | |
| Amber | |
| Gil | |
| Jacob | |
| Evil | |
| Chazzy D | |
| Robert | |
| Sanchez | |
| MegO | |
| Shug | |
| Veronica | |
| C2 | |
| Pinky | |
| Desiree | |
| Gwar | |
| Michael | |
| Kristin | |
| Ryan | |
| Can2 | |
| JJ | |
| Steel | |
| Sadie | |
| Kerry | |
| Andy | |
| Elena |
Performance
A. 15:00
Partner MB Toss Circuit
4 Rounds
8 OH Back
8 UH Forward
8/side Rotational Throws
8 OH Forward
8 Chest Pass
B. 10:00
1:00 Row/Jog/@Z1
1:00 Rest
C. 10:00
Flow Mobility
Foundations
Skill
Row
A. 3 x 500 M Row Rest appx 2:00
*record best split
B.
Partner WOD
60 Burpees for Time
*1 person works at a time until all 60 burpees are complete
[youtube]http://youtu.be/J-I2eScPkEw[/youtube]
“Age is no barrier. It’s a limitation you put on your mind.” – Jackie Joyner-Kersee
| Foundations – AM | ||
| Meggie | 2:11 | 5:15 |
| Emily | 2:00 | 5:15 |
| Ruth | 2:01 | 3:15 |
| Tineke | 2:18 | 5:20 |
| Eric | 1:48 | 5:20 |
| Dan | 1:45 | 5:20 |
| John | 1:55 | 3:09 |
| Page | 1:43 | 3:09 |
| Kevin | – | 4:06 |
| David | 2:15 | 4:19 |
| Maryhelen | 2:21 | 3:49 |
| Whitney | 2:21 | 3:49 |
| Nathan | 1:57 | 4:00 |
| Heather | 2:25 | 4:19 |
| Dario | 1:40 | 4:30 |
| Laila | 2:30 | 4:30 |
| Velvet | 2:14 | 3:49 |
| Performance – AM | ||
| Rulin | ||
| Jakcie | ||
| Brian | ||
| Sissy | ||
| Janice | ||
| Kara | ||
| Maureen | ||
| Carlos | ||
| Lee | ||
| Mitch | ||
| Jessie | ||
| Kyle | ||
| Vanessa | ||
| Jose | ||
| Ed | ||
| Mr. T | ||
| Sarah | ||
| JJ | ||
| Ballet | ||
| Foundations – PM | ||
| Matt | 1:53 | 5:16 |
| Jill | 2:07 | 5:26 |
| LuLu | 2:27 | 6:16 |
| Ed | 2:09 | 8:03 |
| Anna | 2:13 | 3:50 |
| Snoop | 2:13 | – |
| Evan | 1:41 | – |
| Dinorah | 2:05 | 5:05 |
| Esteban | 2:06 | – |
| Christianna | 2:16 | 7:50 |
| Sean | 2:00 | 5:15 |
| Pat | 1:49 | – |
| Joe | 1:59 | – |
| Omar | 1:58 | – |
| Sindy | 2:11 | – |
| Keith | ? | ? |
| Performance – PM | ||
| Pinky | ||
| Kinchen | ||
| Turk | ||
| Robert | ||
| Sanchez | ||
| G | ||
| Amber | ||
| Kiehler | ||
| David | ||
| Simon | ||
| AG | ||
| Caro | ||
| Lori | ||
| Christopher | ||
| Kristin | ||
| Ryan | ||
| Jeri | ||
| Desiree | ||
| Miller Time | ||
| Sadie | ||
| Steel | ||
| Leah | ||
| KJ | ||
| Kerry | ||
| Evil | ||
| Andy | ||
| Denise | ||
| Nicole |
Performance
A1. Push Press x2x5@RPE 8-9 2 min rest
A2. PVC Circuit (Pass thrus, Wide Rotations, Snatch Grip Rotations) x4 (During Rest)
4 Rounds
2min AMRAP
15 UB Wall Ball
15 UB Ring Rows
Rest 2:00
*Record Complete Rounds
Foundations
Skill
Hip Clean Progression
A.
EMOM alternating for 10:00
Even: 1-3 Hip/Hang Clean
Odd: 2 Ring Rows
B.
5 Rounds
3 Front Rack Reverse Lunges
3 Deadlifts
3 Strict Press
200 M Run
*Weight used is recorded, FRR Lunge, DL and Press all the same weight.
“Of all the hazards, fear is the worst.” -Sam Snead
| Foundations – AM | |
| Toanna | 7:03 |
| Eric | 6:52 |
| Tineke | 7:09 |
| Silas | 7:45 |
| Lisa | 7:58 |
| Steve | 6:56 |
| Nathan | 6:42 |
| David | 7:15 |
| Maryhelen | 8:13 |
| Foundations – Noon | |
| Anna | 11:44 |
| Esteban | 8:50 |
| Whitney | 12:00 |
| Stephanie | 12:00 |
| LuLu | 11:29 |
| Performance – AM | |
| Gage | 8 |
| Mitch | 6 |
| Carlos | 6 |
| Gabi | 5 |
| Sissy | 5 |
| Kristi | 6 |
| Ballet | 6 |
| Michael P | 6 |
| Michele | 5 |
| Diana | 4 |
| Paddy | 4 |
| Mr. T | 6 |
| Ed | 5 |
| Jose | 5 |
| Jessie | 6 |
| John | 4 |
| Chaz | 6 |
| Kyle | 6 |
| Tow Matt | 4 |
| Rob | 4 |
| Ray | 7 |
| Ladies’ Class | |
| Jenny | 12:08 |
| Mer | 12:48 |
| Kristan | 12:38 |
| Elorra | 11:53 |
| Caitlin | 12:31 |
| Performance – PM | |
| Amber | 4 |
| Andrew | 4 |
| John | 6 |
| Jonathon | 4 |
| Smitty | 5 |
| Gil | 4 |
| Dayna | 7 |
| J-Mo | 6 |
| Can2 | 6 |
| Jessica | 4 |
| Heather | 4 |
| Cat | – |
| Pinky | 8 |
| AG | 6 |
| Melissa | 6 |
| Lori | 5 |
| Robert | 4 |
| David | 6 |
| LV | 6 |
| Meg | 4 |
| Leah | 6 |
| Kat | 7 |
| Steel | 5 |
| Chris | 5 |
| Michael | 7 |
| Jake | 6 |
| Jillian | 6 |
| C2 | 6 |
| Liz | 4 |
| Adrian | 4 |
| KJ | 6 |
| Taylor | 5 |
| Phillip | 6 |
| Missy | 5 |
| Nicole | 5 |
| Evil | 4 |
Omar
10 Thrusters, 95/65 lbs
15 Burpees
20 Thrusters, 95/65 lbs
25 Burpees
30 Thrusters, 95/65 lbs
35 Burpees
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
Open Gym
For Time:
5 Rounds
5 Sumo Deadlift (75#, 55#)
5 Shoulder To OverHead (75#, 55#)
10 Lateral Jump o/ Bar
200m Run
Rest 2:00
2 Rounds
Row 1k
15m (D-B) Push up To Walks
Game day!
[youtube]http://youtu.be/SuPLxQD4akQ[/youtube]
Today is our first ever CrossFit Austin podcast! In today’s episode Coach Wes and Coach Aaron talk about preparing individual athlete’s for the Regionals competition. Coach Aaron goes in-depth into the preparation of Mahdi Te Heuheu for the Australian Regional, and our very own Judy McElroy’s prep for the South Central Regional. Here is a link to an article Coach Aaron wrote about Mahdi’s training leading up to regionals: Evolution of Mahdi Ti Heuheu
Performance – Week 2 of 8 Aerobic/Strength Foundation
A. Back Squat x2x5@RPE 8-9 Rest 2:00
B. Push Press x3x6@RPE 7 Rest :90
C. Horizontal Ring Rows xMax Reps x3 Rest :90
D. Good Mornings x10x3 Rest :90
Foundations
Skill:
Hip Snatch Progression
A.
5 Rounds for Quality
1-3 Hip Power or Full Snatch
3 Front Rack Reverse Lunges/ Leg
*Snatch and Lunge weight are the same
B.
Partner WOD
4 Rounds w/ Partner
5 Burpees
10 Thrusters
300 M Run
*Relay race style 1 partner completes a round then the next partner go until both partners complete 4 rounds
*Team Times Recorded
“Winning isn’t everything, but the will to win is everything.” – Vince Lombardi
CrossFit Austin Regionals 2013 from CrossFit Austin on Vimeo.
| Foundations – AM | |
| Tineke | 5:35 |
| Raj | 7:40 |
| Toanna | 5:35 |
| Lisa | 5:45 |
| Steve | 7:00 |
| Kevin | 6:45 |
| Dario | 4:44 |
| Maryhelen | 5:35 |
| Page | 4:43 |
| Velvet | 4:50 |
| Silas | 5:30 |
| Nathan | 5:25 |
| Performance – AM | |
| Gage | |
| Sissy | |
| Joe Dan | |
| Ken | |
| Nicole | |
| Maureen | |
| Bigspoon | |
| MegO | |
| Mitch | |
| Diana | |
| Kyle | |
| Ed | |
| Jessie | |
| Patrick | |
| Jose | |
| Sarah | |
| Michael | |
| Ismael | |
| Walker | |
| Michele | |
| Patrick | |
| Vanessa | |
| Kayleen | |
| Ray | |
| Ladies’ Class | |
| Jenny | |
| Jill | |
| Stefani | |
| Jose | |
| Mer | |
| Foundations-PM | |
| Elorra | 5:52 |
| Kristen | 5:52 |
| Matt | 4:06 |
| Esteban | 4:00 |
| Max | 4:11 |
| Eric | 4:36 |
| Gwar | 5:48 |
| Keith | 5:48 |
| Kristen | 5:40 |
| Tara | 5:40 |
| Performance-PM | |
| Pinky | |
| David | |
| Brian | |
| Robert | |
| AG | |
| Evil | |
| Lane | |
| Simon | |
| Chris | |
| Michael | |
| George | |
| Can2 | |
| Liz G | |
| Eileen | |
| Steel | |
| KJ | |
| Leah | |
| Andy | |
| Missy | |
Performance – Week 2 of 8 Aerobic/Strength Foundation
A. EMOM for 20:00
Even- Power Clean & Jerk x2@65%
Odd- KB Cross Chops x4/ea side
B. EMOM for 20:00
Even- Resisted Bear Crawlsx 20secs (75#, 50#) *Outside Gym*
Odd- (Down Crab Walk) (Back Elephant Walks) *Inside Gym*
Foundations – Strength
Skill:
Kip Swing/Jumping Pull-up
*Go through Progression
A1. Kip Pull-ups x1-3 x5
A2. Front Squat x1-3 x5
*Best Front Squat Weight Recorded
B.
5 Rounds
:30 FLR on the Rings
5 DB Walking Lunges / Leg
50 Singles on the jump rope
Why you should strength train
*Post thoughts to comments
“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.” – Picabo Street
| Foundations – AM | |
| Tineke | 75 |
| Eric | 145 |
| Maria | 75 |
| Meggie | 35 |
| Silas | 135 |
| Dario | 155 |
| Whitney | 55 |
| Laila | 55 |
| Nathan | 135 |
| Performance – AM | |
| Jo | |
| Joe Dan | |
| Janice | |
| Lee | |
| Mitch | |
| JV | |
| Sissy | |
| Carlos | |
| Brian | |
| Kevin | |
| Ruhlin | |
| Maureen | |
| Mego | |
| Diana | |
| Sarah | |
| Vanessa | |
| Ismael | |
| JJ | |
| Ballet | |
| Page | |
| Ed | |
| Kyle | |
| Blake | |
| Jose | |
| Patrick | |
| Performance – Noon | |
| E-Rod | |
| Sadie | |
| John | |
| Ginny | |
| Josie | |
| Kayleen | |
| Miller Time | |
| Performance – PM | |
| Pinky | |
| Marc | |
| Dave | |
| Robert | |
| Lori | |
| David | |
| Jeri | |
| Coco | |
| Adrian | |
| Foundations – PM | |
| Matt | 65 |
| Ed | 55 |
| Toanna | 30 |
| Dinorah | 95 |
| Kathleen | 35 |
| Sindy | 35 |
| Lori | 45 |
| Pat | 205 |
| John | 95 |