WOD 11/20

Performance  – Week 1 of 2 Base Stabilization Phase
20:00 AMRAP
400 M Run
20 OVHD KBS @ 24K, 16K
20 Headcutters @ 24K, 16K
20 Burpees
*Time recorded

Foundations
Skill
Clean

A. Clean x3x5
B. back squat x5x5

then…
5 rounds
50 m tire sprints
6 Sprawls
Rest 2 mins

“A trophy carries dust. Memories last forever.”– Mary Lou Retton

Kirstin

Foundations – AM
Joe
Janice
Vy
Melanie
Adrian
Chad
Jenna
Logan
Mike
Vince
Brandon
Performance – AM
Mitch 2+400
Gage 2+ovhd kb
Kerri 2+400
Red 2+200
John 3+400
Matt 2+400
Jonathan 2+12 kb
Lee 2+400
Sissy 2+400
Ivan 2+kb
Janet 2+400
Dawn 2+400
Brooks 2+2 burpees
Emily 2+400
Tom 2
Jillian 2+12 headcutters
Robert 2+400
Jose 2+3 headcutters
Courtney 2
Silas 2+400
Ed 2
Jannica 2
Mercy 2
Jenny 2+20 headcutters
Mer 2+19 headcutters
Performance – Noon
Jared 2+15 hc
Brian 2+6 kbs
Josh 3
Avtar 2+12 kbs
Foundations – PM
Julianne
Steven
Brad
Emmy
Malia
Performance – PM
Ian 3+400m
Kyle 3+7 kbs
Tow Matt 2+5 hc
Jessica 2+16 hc
Gil 2+7 burpees
Austen 2+12 kbs
2 Chain 3
Carolyn 2+4 hc
Maddie 2+10 hc
Missy 2+17 hc
JRod 2+5 hc
Rahul 2+9 burpees
Max 2+12 hc
KJ 2+13 burpees
Courtney 2+5 burpees
Simon 2+20 hc
ERod 2+20 kbs
Julia 2+10 kbs

WOD 11/19

Performance  – Week 1 of 2 Base Stabilization Phase
A1. Jerk x3x5 Rest :30
A2. DB/KB Front Rack Reverses Lunge x5/leg x5 Rest :90

B.
5 Rounds
:30 AMRAP Snatches @ 75 lb, 45 lb (Any Kind)
Rest :60

C.
5 Rounds
:30 AMRAP Wall Balls @ 20 lb, 45 lb
*Jerk, Total Snatches, Total Wall Balls Recorded

Foundations
Skill
Press

A. Press x8x3
B. Single leg step ups x8x3

then…
6 rounds
200m run
30 single jump rope
6 burpees
Rest 1 min

“Age is no barrier. It’s a limitation you put on your mind.” – Jackie Joyner-Kersee

Ed

Ed Prettyman takes the Push-Up Man to the US Capital!

 

Foundations – AM
Cindy 14:30
Vy 14:15
Adrian 17:41
Daniel 18:26
Daniela 18:05
Vince 13:30
Leslie 18:34
Performance – AM lb wb snatch
Steve 95 14 8
Lisa 65 10 6
Jannica 65 10 8
Meridith 75 17 9
Healy 90 14 6
Jillian 90 14 10
Jose 105 13 7
Michele 85 9 12
Billy 115 7 13
Mercy 85 10 15
Chance 90 8 12
Ray 105 9 14
Ladies Class
Mer 85 12 13
Sydney 75 11 14
Foundations – Noon
Steven 15:01
Courtney 15:01
Dustin 13:00
Brandon 20:45
Mary 15:58
Emmy 17:42
Malia 15:30
Performance – PM
Tow Matt 155 14 9
Brooks 185 12 15
Gerald 200 10 10
Jackie 75 48 57
Brian 125 50 72
Gil 125 57 67
Andy 135 53 57
ABC 110 35 73
Jeanette 35 44 88
Brian 125 41 74
Amy 55 38 77
Sean 115 39 72
Fry 115 50 81
Austen 185 55 74
Melissa 35 51 83
Mike 95 59 70
Paul 145 51 77
Cassie 85 45 76
Velvet 85 39 60
Rachael 45 40 72
KJ 45 53 67
Rahul 75 40 67
George 75 39 75

WOD 11/18

Performance – Week 1 of 2 Base Stabilization Phase
A. Clean x3x5 by feel (appx. 80-85%)
*Clean weight recorded

B.
2 Rounds
6:00 AMRAP
500 M Row
10 Push-ups
Rest 3:00
*Total meters recorded

Foundations
Skill
Deadlift

A. Deadlift x4x6

WOD
15 mins
8 KB swings
8 burpees
100m Run

“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

IMG_7025

Matthew’s Monday morning routine!

Foundations – AM
Dawn 6
Vy 10
Melanie 7
Courtney 8
Chad 6
Bryan 5.5
Adrian 5
Jenna 7
Performance – AM
Jonathan 2450
Janet 2340
Sarah 2032
Allyson 2298
Kara 2095
Humberto 2250
Mitch 2310
Jeff 2638
Emily 2000
Ivan 2604
Mayela 2053
Sean 2580
Matt 2410
Jose 2609
Jessie 2050
Gwar 2506
Red 2022
Silas 2050
Paige 2819
Tom 2723
Jose 2500
Billy 2618
Ray 2414
Chance 2691
Mercy 1848
Michele 2022
Mer 2171
Performance – Noon
Jared 2536
Brian 2580
Jessica 2298
Dixie 2040
Foundations – PM
Malia 9
Brian 9
Amy 8
Brandon 8
Kalie 6
Melissa 11
Simon 6
Brad 6
Matthew 4
Jessica 10
Performance – PM
Brooks 2915
Kevin 2017
Kristin 2167
Ryan 2423
Gil 2814
Ruhlin 2509
Andy 2166
Sean 2632
Liz 1688
Eric 2603
Leah 2292
Velvet 2342
Denise 2054
Maddie 2111
Morgan 2295
Kristin 2132
John 2721
Max 2100
Julia 2241

WOD 11/16

All Levels
8 Rounds
800 M Run
20 Wall Balls @ 20 lb, 16 lb
20 Box Jump w/ Step down
20 Pull-ups
*2 person teams, each athlete will complete a total of 4 rounds, Athletes alternate after each round is complete
*Total team time recorded

[youtube]http://youtu.be/fRscYVvEFt8[/youtube]

WOD 11/15

All Levels
A.
EMOM Alt. for 16:00
5 Front Rack Walking Lunges / Leg
5 Dumbbell Push Press

B.
8 Rounds
200 Row
5 Burpees
5 KB Swings @ 24K, 16K
Rest 2:00

C.
2 Rounds
Front Planks :60
Rest :60

mego crash

Hands up for the weekend!

All Levels – AM
Gage
Kara
Allyson
Mitch
Maureen
Vy
Matt
Jonathan
Humberto
John
Ivan
Jeff
Jenna
Jose
Mexico
Tom
Kevin
Gilbert
Red
Jillian
Velvet
2 Chains
Mer
Robert
Silas
Madison
Steven
Chance
Julia
Brian
Missy
All Levels – Noon
ERod
Jared
Brian
Malia
Buffy
Courtney
Kayleen
Alisa
Gil
Rebecca
Jason

WOD 11/14

Performance – Week 3 of 3 Strength Phase
A. Power Snatch by feel x1x10 Rest :60
B. Deadlift by feel x5x5 Rest :30
C. Weighted Pull-ups by feel x3x5 Rest :90

Foundations
Skill
Press

A1. Press x8x3
A2. Ring Rows x8x3

5 Rounds AFAP
8 KB Swings
8 KB Squat Jumps
8 KB Headcutters
Rest 1 mins

“The more difficult the victory, the greater the happiness in winning.” – Pele

Strength Day is always a good day!

Strength Day is always a good day!

 

Foundations – AM
Courtney 3rd
Daniel 2nd
Vy 1st
Chance 1st
Performance – AM
Jenny
Emily
Gage
Ivan
Ian
Tineke
Jim
Sarah
Humberto
Ken
John
Matthew
Lee
Gwar
Tow Matt
Red
Jessie
Jose
Silas
Lisa
Steve
Corn Dog
Billy
Ray
Michele
Ladies Class
Sydney
Lulu
Foundations – Noon
Courtney 10:48
Ivy 11:20
Dustin 11:30
Foundations – PM
Pinky
Malia
Kalie
Alex
Performance – PM
Eric
Brooks
Brian
Taylor
Gil
Kristin
Ryan
George
Matt
Ed
Sean
Madison
KJ
Cassie
Paul
Julia
Liz G
Evil
Nicole
Leah

WOD 11/13

Performance – Week 3 of 3 Strength Phase
50 Wall Balls
40 MedBall Swings
30 MedBall Tic Tacs (Total)
20 MedBall Thrusters
10 Med Ball Overhead Lunges (/leg)
*200 M Ball Run between each exercise
*M: 20 lb W: 14 lb
*Time Recorded

Foundations
Skill
Snatch

A. Snatch x3x5
B. Walking Reverse Lunges x20/stepsx3

3x4min AMRAP w/ 2 min rest
8/ea Arm DB Hang Snatch
50m R/L Shuffles
8 Burpees
100m Run

“You can’t live a perfect day without doing something for someone who will never be able to repay you.” – John Wooden

ade coaching

Foundations – AM
Victor 5+16
Melanie 5+16+v+3
Adrian 4
Vy 7+16+v+4
Brian 6
Chad 4+16+v
Amy 4+4
Chance 6+16+v+7
Vince 6+12
Brad 3+16+v+3
Performance – AM
Jim 21:40
Ruhlin 13:37
John 12:04
Matt 16:56
Jonathan 15:20
Lee 12:23
Emily 13:54
Red 16:27
Humberto 12:14
Gilbert 13:01
Tow Matt 13:22
Jose 14:04
Meridith 11:47
Sarah 12:35
Corn Dog 13:15
Jillian 12:21
Dayna 12:17
Mercy 16:34
Billy 14:43
Performance – Noon
Mer 13:11
Jared 12:57
Gil 14:35
Avtar 15:14
Rebecca 14:48
Julia 15:57
Brian 16:44
Foundations – PM
Kai 3+ 50 m
Courtney 4+2 b
Alex 4+4 b
Steven 4+50m/100m
Ivy 4+50m/100m
Julianne 5+8 db
Daniela 5+6 b
Courtney 5+8 db
Performance – PM
Ian 10:29
Ryan 15:18
Jeanette 14:54
Matt 15:38
Kristin 15:19
Jessica 12:14
Max 13:09
Lauren 13:24
Leah 12:36
Jenny 14:40
ERod 16:38
Eric 14:46
Allyson 11:26
Morgan 11:53
Nicole 12:33
Kline 13:10
Missy 12:53
Cassie 13:15
Paul 13:32
KJ 13:33
Austen 9:44

Do Your Research!

What makes a person an expert?

There are constant seminars, podcasts and articles with individuals stating that they have the key.  Whether that be helping you move better,  keeping you healthy, or getting you stronger, how do you figure out what is good information and what is just a sales pitch to get you to buy the product?

I was recently coaching a USA Weightlifting Level 1 Sports Performance Coach Certification.  We normally see all ranges of professionals, from Collegiate Strength and Conditioning Coaches to CrossFit Coaches, but regardless of their background they all usually have some type of background in the Olympic Lifts.  During the lecture Ursula asked if anyone knew John Garhammer since a majority of the research that she was quoting was from John, not one person raised their hand.  I casually asked who knew of Jon North, and everyone raised their hands.  This, my friends, is a problem.

So, what is it that makes an expert an expert? And who gets to decide?  First thing, if someone states that their way is the only way, RUN!  Not only is this a sign of pure ignorance, it’s down right dangerous.  Second, just because a company states that someone is an expert, means absolutely nothing.  Third, you need to do some of your own research.  This is essential if you are serious about becoming more educated and a better athlete.  I have always been a huge advocate of educating my athletes. I want them to not only understand what they are doing, but why.  I believe that making this connection is a valuable tool for any coach/athlete.  Now this does not mean that all information coming from  self proclaimed experts is wrong, but you must be critical (even skeptical) of  anything that is presented in a dogmatic fashion.

I’ve specialized in Strength and Conditioning with a focus on the Olympic Lifts for a long time ago, so that is what I feel the most comfortable giving people advice on.  If you’re needing work on CrossFit specific work capacity or sprinting technique, I am going to send you to Coach Aaron.  The same goes for Aaron when one of his athletes needs work on weightlifting.  That is what makes a great coach, being able to know what your knowledge is and not letting your pride get in the way of giving your athletes the best overall package.  I pride myself on the fact that for nearly nine years I have been in this industry and I have constantly surrounded myself with coaches that are better than me.  That way I have a lot of professionals that I can reach out to if need be.

I want to challenge all of you at CrossFit Austin/SouthSide Athletics to empower yourselves.  Do your research, and makes sure that the research you read is thoroughly proven.  Below I’ve included some fantastic articles/research on the Olympic Lifts that I wanted to make available.

-Coach Thomas

Garhammer, J. and B. Takano. “Training For Weightlifting”. In: Strength and Power in Sport  (P.V. Komi, ed.), THE ENCYCLOPEDIA OFSPORTSMEDICINE, Volume 3, Blackwell Scientific Publications, Oxford, England. Chapter 16, pp. 357-369, 1992.

http://www.csulb.edu/~atlastwl/Training_for_WL.pdf

** Garhammer, J. “Weight Lifting & Training” (Chapter 5, pp.169-211). In: Biomechanics of Sport

http://www.csulb.edu/~atlastwl/Biom_WL&Wt_Training1989.pdf

WOD 11/12

Performance – Week 3 of 3 Strength Phase
A. Jerk x1x7 by feel Rest 2:00
*Weight Recorded
B.
400 M Sled Drag @ 45 lb, 25 lb
*every minute 5 Clap Push-ups
*Total Push-ups recorded

Foundations (Test)
Skill
Kip/Jumping Pull ups

5 Rounds
200m Sprint (Start at the corner)
5 Burpee Pull ups
Rest Walk back

Test
Front Plank + Slow inch Worm  x60 secs + 1 (Focus on heels down early)x 3

“Find the good. It’s all around you. Find it, showcase it & you’ll start believing in it.” – Jesse Owens

What's your best Snatch story?

What’s your best Snatch story?

Foundations – AM
Bryan 12:04
Vy 12:07
Melanie 12:11
Kevin 12:48
Courtney 13:51
Adrian 14:59
Daniel 15:28
Kavi 14:14
Performance – AM
Tineke 75
Red 75
Matt 185
Mitch 165
John 155
Ken 145
Robert 165
Jim 175
Humberto 85
Gage 195
Healy 80
Jose 125
Gwar 155
Meridith 85
Dayna 115
Ed 125
Tommy 275
Steve 175
Josh 175
Brooks 205
Corn Dog 75
Jannica 75
Lisa 80
Tow Matt 155
Billy 155
Mercy 85
Michele 105
Ray 195
Kayleen 105
Ladies Class
Mer 90
Sydney 80
Lulu 105
Foundations – Noon
Mary
Malia
Dustin
Alex
Performance- PM
Eric 165/35
Gil 130/30
Pam 100
Coco 95
Andy 165
Taylor 125
Jessica 85
ERod 195/15
Paul 215/15
Cassie 105/20
Jillian 105/20
Morgan 90/15
KJ 105/25
Nicole 105/20
Carolyn 85/30
Page 195/10
Velvet 95/20
Evil 85/15

WOD 11/11

Performance – Week 3 of 3  Strength Phase
A. Clean x1x5 by Feel (appx 90+)

B.
2 Rounds
10 Strict Pull-ups
15 Box Jumps w/ Step Down @ 24”, 20”
20 No Push-up Burpee
25 Back Squats @ 95 lbs, 65 lbs
30 Double Unders
*Total Time recorded

C.
30 Hollow Rocks

Foundations
Skill
Jerk

A. Jerk x3x5
B. Back Squat x8x3

4 Rounds
250m Row
50m Tire Sprint (M-45#, W-25#)
8 DB Thrusters

“Life’s battles don’t always go to the stronger or faster man. But sooner or later the man who wins, is the man who thinks he can.” -Vince Lombardi

veterans-day

 

A huge thank you to all the veterans at CFA and everywhere today

 

Foundations – AM
Vy 9:48
Adrian 14:16
Dawn 11:33
Mel 11:07
Sid
Jenna 10:12
Vince 9:29
Performance – AM
Humberto 11:56
Red 13:52
Matt 11:09
Ivan 14:03
Robert 12:16
John 8:58
Kerri 13:45
Jeff 10:34
Lee 13:50
Ruhlin 13:45
Page 9:31
Roland 15:44
Silas 14:21
Ed 12:20
Jose 11:46
Sarah 11:36
Dayna 10:18
Tom 14:33
Ray 9:03
Michele 14:22
Mercy 13:57
Gilbert 10:50
Kara 9:55
George 11:40
Performance – Noon
Jared 9:21
Rebecca 10:36
Jeanette 11:36
Tanner 11:41
Gerald 12:30
Avtar 12:25
Lulu 18:00
Mer 11:01
Foundations – PM
Pinky 10:19
Kai 11:31
Brian 10:50
Emmy 10:21
Cindy 12:00
Malia 11:35
Amy 11:36
Kalie 12:33
Performance – PM
Gil 9:45
Julia 14:00
Chandler 12:39
Madison 12:20
Jerry 17:34
Sean 12:52 Rx
Kline 14:06 Rx
Coco 13:59 Rx
Andy 13:58 Rx
Jessica 11:52 Rx
Melissa 8:44
Christopher 12:09 Rx
Eric 10:43 Rx
Leah 10:37
Missy 10:56
Allyson 10:35
Nicole 10:18
Denise 11:58
Patrick 11:57
Velvet 10:55
Lauren 12:09