Fun

“Working out is just not fun…I can’t get excited about going to the gym!”  Someone said that to me recently and it got me thinking. Most of us at CrossFit Austin don’t think like this at all; to us, the word “fun” is synonymous with CFA.  We look forward to the “big reveal” when the workout is posted on the website every morning.  We can’t wait to tell everyone at the office what torture we’ve already endured that morning before coming in to work, or what awaits us when we get off.  We don’t even mind the “are you crazy” looks we get from folks when we tell them about our workout and say, “it looks like fun!”  We get excited thinking about coming into the gym and seeing our CrossFit family and taking on the workout with them.  Some people might say we have a skewed definition of “fun.”  To us, lifting, throwing, dragging, squatting, pulling and pushing heavy objects is “fun.”  Seeing your name go up on the board with “Rx” next to it or seeing your name on the leader board for the first time is “fun.” Getting sweaty with our friends and running around the building is “fun.” But what happens when that stops being fun?

Time and time again, those of us who have been around CrossFit for a while see this happen. People are so pumped up when they first start out and they can’t get enough.  They are facebooking, tweeting and telling anyone who will listen about their workouts and how awesome it was even though it made them want to throw up.  They are determined to convert the world to a caveman/paleo lifestyle and send websites with information on the Paleo Diet to everyone in their address book.  They try to beat the system by taking a different coach’s class every day so the coach won’t notice that they haven’t had a rest day in 2 weeks (“Really coach, I was going to take today off, but the workout just looks so FUN, I couldn’t miss it!  I promise I will take it easy!”)  Then the inevitable lull happens.

At some point in your CrossFit journey, you will be less than excited about it.  I know it’s hard for some of you to imagine now, but for those of us who have been around for a while, we can tell you that this will happen. You will wake up one morning and turn off the alarm clock and go back to sleep or go to Happy Hour instead of the 5:30 workout…and then that will happen more often. You will stop posting pictures and status updates on your social media of choice.  Your friends and family will start spending time with you again because you are able to talk about something other than CrossFit and eating meat and veggies.  So what do we do then?  Give up?  Of course not!

If it ever gets to the point where you just aren’t enjoying coming to the gym like you used to, here are 4 helpful hints to spice things up and keep it FUN!

  1.  Find a Workout Buddy.  I know what you are thinking… ‘I already work out with a group, why do I need a buddy?’ It helps to have one person who you meet up with at the gym and with whom to work out.  You can hold each other accountable, motivate one another and set goals together.  It’s always helpful to have that person by your side saying, “just one more rep… you can do it!”
  2. Add variety.  Don’t feel like you are “cheating” on CrossFit if you mix things up a bit.  Go for a run, take a dance class, join a kickball team, sign up for a triathlon or 5K fun run.  Don’t be scared to try something new and different or just mix up your CF training.  If you always pick up a kettlebell for swings, try a dumbbell one day.  If you are still picking up the 15lb bar on deadlift day, next time try going for a 35lb or 45lb bar instead and see how that feels.
  3. Set Goals.  When working out stops being fun, sometimes it’s because we have lost focus and are not motivated anymore.  Try setting some attainable goals and making a plan to reach those goals.  I emphasize attainable because it will just make you frustrated if you goals are not reachable.  So, if you can’t do a strict pull-up and you can’t do a strict ring dip, then muscle-ups probably shouldn’t be your goal.  Instead, your goal should be to get a pull-up, and then put in the work to make that happen.  When you reach your goal, reward yourself!  You did something awesome, so indulge!
  4. Play!  Don’t be afraid to revisit your inner child and play.  Maybe that means joining in on a pick-up game of basketball or taking a cue from Walker and Darlene and busting out a jig in the middle of a workout when the music makes your hips want to move!

During my own CrossFit adventure, there have been highs and lows.  There have certainly been times when it just wasn’t as fun. But, I took my own advice and found ways to bring back the charm. I took Chad’s class and fell in love with Olympic lifting, so I found a buddy and we trained for 4 months doing just Olympic Lifting.  We went to Zumba on our active recovery days and shimmied our hips with the best of them. When I went back to CrossFitting regularly, it was fun again. Then, after many more months, it wasn’t.  So, I found another buddy who motivates me and keeps me accountable.  He also indulges me when I want to keep things interesting and helps me push my car around the building (for time, of course!)!

Just remember: keep it fresh and that will keep it FUN!

Coach Tristy

 

WOD 4/20

All Levels
A1. MB OH Back throws x 3 x 5 Rest :30
A2. Back Squat x 5 x 5 @ 75% RPE 8 Rest :30

8 min AMRAP
5 Deadlift (185/125)
100m Lateral shuffles
10 Toes to Bar

Cash Out
Heavy BB Hip Bridges x 5 x 3

Announcements:

  • We will have a modified class schedule next week. For more details, click here.
  • The lovely ladies of CFA will have a brunch this Sunday (4/22) at Jack Allen’s. More details here.
  • Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!
  • All items in the Lost & Found will be donated on Monday 4/23. Come check them out before they’re gone!

AM – All Levels
Kristin 4
Janice 4
Denise 3
Beast 4
Jo 4
Doug 4
Charlie 7
Albert 6
George 4
Chris 8
Sean 4
Dusty 5
Michele 4
Mrs Fro 4
Valyn 4
Hector 4
Guthrie 4
Schittone 4
Ray 4
Alan 4
Linda 3
Fro S
Ballet S
Michael S
Laila 7
Thurst 6
Amy 5
Mer 6
12P – All Levels
Tasha 5
Nic 7
Amber 5
Blake 5
Randy 4
Todd 4
Loren 5
Odindu 6
Lance 5
Emily 4
Brittani 4
Dan 5
Fernando 5
Lauren 4
Sherman 6

WOD 4/19

Level Two
A. Power Jerk x2x8 @ 85%-90% Rest 2:00
B. Hang Power Clean x4x4 Rest 1:00
C1. Horizontal Ring Rows x10x4 Rest 1:00
C2. Mountain Climber Burpees x5x3 Rest 1:00 

Cash Out
Strict Toes to Bar x 10 x 2

Level One (Day 4)
Skill

Rowing

Team WOD
3 Rounds

1:00 Max Meter Row
1:00 6 Stationary Lunges (total) / 5 Push-ups
1:00 Rest
*Partner A starts on Row & Partner B waits for 1:00. When Partner A moves on to lunges, Partner B starts row
*Combined Meters and Reps recorded

Put a grain of boldness into everything you do. – Baltasar Gracian

Is your job killing you?
*Post thoughts to comments

Announcements:

  • We will have a modified class schedule next week. For more details, click here.
  • The lovely ladies of CFA will have a brunch this Sunday (4/22) at Jack Allen’s. More details here.
  • Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!
  • All items in the Lost & Found will be donated on Monday 4/23. Come check them out before they’re gone!

AM – Level 1
Team Lindsalie 1392m
Team Slaughter 2360m
AM – Level 2
Ivan S
Beast S
Chris S
Guthrie S
Albert S
Bubbles S
Doug S
Charlie S
Eileen S
Becky S
Schittone S
Tow Matt S
Erica S
Valyn S
Jables S
Sandy S
Irl S
Paul S
Bryan S
9AM S
Mikey S
Zach S
Thurst S
Ray S
Gary S
AM – Ladies’
Mer S
Michelle S
LV S
Emily S
Jenny S
12P – Level 1
Fernando + Brock 1550m
Kara + Tanya 1415m
Stefan + Money 1334m
Alan + Melissa 1368m
Missy + Murray 1328m
PM – Level 2
Kiehl S
Shug S
Sanchez S
Can2 S
Mad Dog S
Randy Mon
G Mon
Boone Tue 6:20 Rx
Colleen Tue
AG S
2-Tone S
Parnell S
KT S
Pinky S
Leah S
Jenna S
Lane S
Danny S
Nic S
Heather S
Kiehl S
Danimal S
Wood S
Chrissy S
Elena S
Vanessa S
LaRosa S
Veronica S
Greg S
Rocky S
Mischka S
Janice S
MegO S
PM – Level 1
Jennifer + Caitlin 1239
Eric + Duffy + Jon 2016
Team Bada$$ 1416m
Team Cowboys 1539m

WOD 4/18

Level Two
“Jerry”

1 Mile Run
2k Row
1 Mile Run

Cash Out:
1 Round of Mobility
Wall Int. Rot. (HIRT) 1:00
Pigeon Ext. Rot. :30 /leg
Squat x5-10
Crime scene  :30 /side
Behind Neck Press x5

Level One (Day 3)
Skill

Frankenstein Squats
Back Squats

WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

When any fit of gloominess, or perversion of mind, lays hold upon you, make it a rule not to publish it by complaints.” -Samuel Johnson

Vegetarian Chickens, BCAA’s, and Grass Fed Beef
*Post thoughts to comments

Announcements:

  • We will have a modified class schedule next week. For more details, click here.
  • The lovely ladies of CFA will have a brunch this Sunday (4/22) at Jack Allen’s. More details here.
  • Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!
  • All items in the Lost & Found will be donated on Monday 4/23. Come check them out before they’re gone!

Sunday Morning Yogis

AM – Level 1
Cam S
Linda S
Jamey S
JP S
AM – Level 2
Kristin 27:54
Mikey 22:48
Janice 27:17
JV 27:42
Brandon 24:13
Mike 23:35
Bubbles 31:07
Albert 24:58
Tow Matt 25:04
Can2 26:15
Tim 28:29
Jackie 30:46
Mrs. Fro 33:54
Fro S
Ballet S
Michael S
Christina 32:29
Cooey MOD
Jeff 26:38
12P – Level 2
Colleen 26:54
Lance 24:11
Jables 28:11
Jess 27:55
PM – Level 2
Cat 33:19
Sanchez 26:33
G 28:42
Sherman 30:38
Shug 35:13
Jackson 20:58
Ryan 26:30
Jordan 27:41
LG 30:33
Pam 34:53
Greg 22:36
Sleeves 20:32
Angela 24:59
AG 23:49
Andy 22:54
Laila 26:16
Hector 24:27
Monk 31:05
LaRosa 31:21
Josie 35:24
Mischka 28:04
Chrissy 30:03
MegO 34:25
PM – Level 1
Loren S
Mike S
Kristen S
Connor S
Sean S
Brandon S
Jeff S
Tony S
Natalia S
Rachel S
Alyson S
Janet S
Jo S
C2 S
Matthew S
Lauren S

 

 

 

WOD 4/17

Level Two
A1. Strict Chin-ups x3-3-3-3 AMRAP Rest 2:00
A2. Press x5x5 @ 75%, RPE 8 Rest 1:00

21-15-9
Wall Balls (20lb, 14lb)
Double-Unders
200m Run (Lateral Slide 100m, Skipping 100m)

Cash Out
Good Mornings x 6 x 3 Rest 1:00
3 Rounds: Front, Right, Left Plank Holds x :30 seconds (Hips Never Drop)

Level One (Day 3)
Skill
Frankenstein Squats
Back Squats

WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

Silence is the mother of truth.  -Benjamin Disraeli

Change
*Post thoughts to comments

Announcements:

  • We will have a modified class schedule next week. For more details, click here.
  • The lovely ladies of CFA will have a brunch this Sunday (4/22) at Jack Allen’s. More details here.
  • Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

 CrossFit Austin’s and Bayou City’s Games Teams met up for some friendly competition this weekend.

AM – Level 1
Eric S
Natalie S
Jen S
AM – Level 2
Janice 8:40 Rx
JV 8:45 (S, 10lb)
Brandon 8:16 (S)
Charlie 8:15 Rx
Albert 7:35 (S)
Mikey 6:53 Rx
Doug 8:06 Rx
Guthrie 8:43 (S)
Kristin 10:17 Rx
Bubbles 8:42 (S, 10lb)
Beast 9:26 (S)
Caitlyn 8:57 (S, 10lb)
Valyn 8:57 (S, 6lb)
Jess 8:06 (14lb)
Can2 8:20 (S)
Michael 7:09 (S)
Ed 8:55 (S, MOD)
Irl 10:05 (S, 10lb)
Sherman 8:52 (S)
9AM 8:55 (S)
Bryan 7:27 (S, 14lb)
Erica 7:15 Rx
Ballet 7:03 (S)
Ray 7:18 Rx
Gary 7:24 (S, 14lb)
Dusty 8:30 (S, 10lb)
Christina 8:30 (S, 10lb)
12P – Level 1
Desiree S
Angela S
Brock S
Alan S
Kara S
Heather S
Tanya S
Melissa S
Amber S
Todd S
PM – Level 2
Randy 7:01 (S)
Anthony 7:45 (S)
Jables 6:46 Rx
G 8:14 Rx
Mad Dog 6:44 (S, 10lb)
Ronnie 9:21 (S, 6lb)
Shug 8:55 (S)
Cat 8:43 (S)
Dan 6:30 (S)
Leah 8:49 (S, 10lb)
Lexi 8:31 (S)
Chrissy 7:33 (S, 10lb)
Nicole 7:18 (S, 10lb)
Sanchez 7:15 (S)
Andy 8:24 (S)
Kline 7:33 Rx
Greg 6:21 Rx
Wood 6:56 (S)
Parnell 11:12 Rx
Paul 13:55 (S)
MegO 9:29 (S, 10lb)
Vanessa 11:06 (S, 10lb)

Modified Class Schedule 4/26-4/28

Next week, CFA will have a modified class schedule as our team #paintsitpink at The CrossFit Games Regionals Competition (whoop whoop!). Classes will be adjusted as follows:

  • Thursday (April 26th): All PM Level 2 Classes will be Open Gym classes (Level 1 Classes will be coached as usual)
  • Friday (April 27th): 5:30PM Open Gym has been cancelled.
  • Saturday (April 28th): All classes have been cancelled.

WOD 4/16

Level Two
20 min to find 1RM Power Snatch

then…
3 Rounds
5/ leg OH Snatch Grip Reverse Lunges (65lb/45lb)
10 Renegade Rows
300m Row
2:00 Rest

Level One (Day 2)
Skill
Chin Ups

WOD
300 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
200 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
100 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
*Time Recorded

12 Things Happy People Do
*Post thoughts to comments

Happiness comes of the capacity to feel deeply, to enjoy simply, to think freely, to risk life, to be needed. – Storm Jameson

Announcements

  • Mark your calendars! The ladies of CFA will have a brunch on Sunday, April 22nd… details coming soon!
Super cool wristbands now in stock! Get your sweat on!
AM – Level 1
Natalia 7:04
Egan 7:09
Cam 7:01
Allison 7:05
Andrew 7:07
AM – Level 2
Mikey 165lb
Charlie 120lb
Celi 35lb
Guthrie 155lb
Jackie 60lb
Eileen 35lb
Sandy 35lb
Reis 165lb
Tim 180lb
Erica 85lb
Cindy 75lb
Irl 55lb
Ray 135lb
Thurst 85lb
Two-Toned 95lb
Colleen 70lb
Jeff 130lb
Christina 60lb
Walker 98lb
Angela 65lb
Michele 55lb
12P – Level 2
Mike 105lb (Hang)
Cat 98lb
Sherman 135lb
Lance S
PM – Level 2
Rich 125lb
Desiree 70lb
Ruffino 50lb
Pinky 65lb
Danimal 115lb
Gabriel 135lb
Ryan 135lb
David 135lb
Crash 70lb
Jables 90lb
Tasha 70lb
Pam 55lb
Josie 50lb
Leah 73lb
Marissa 105lb
LaRosa 65lb
Randy DNF
Greg 145lb
Elena 50lb
Adrian 125lb
Sameer 105lb
KT 70lb
Jenna 55lb
Liz G 40lb
Stephanie 66lb
Nicole 65lb
ABC 85lb
Paul 95lb
Hector 135lb
Parnell 165lb
PM – Level 1
Jamey 5:35
Loren 5:34
Bradon 5:20
Stormye 6:31
Tanya 6:06
Linda 6:44
Flury 6:44
Duffy 6:28
Eric 6:43
Alyson 8:27
Jo 5:54
Rachel 7:27
Denise 6:17
George 5:33
Janet 5:48
C2 7:06
Lauren 7:26
Money 7:08
Matthew 7:22
Kara 6:12
Missy 6:18

WOD 4/14

All Levels
Partner WOD
50-30-20
Thruster (95lb/75lb)
400m Run
Ring Rows (Horizontal)
400m Run
*Partners will split the reps and do the run together

Announcements

  • The CFA Regionals team will be having a little friendly competition today with the lovely folks from the Bayou City CrossFit Team. Come out to watch the WODs at 10:00am and 11:30am!
  • Mark your calendars! The ladies of CFA will have a brunch on Sunday, April 22nd… details coming soon!

WOD 4/13

All Levels
A1. Back Squat x 5 x 5 @ 70-75% RPE 8 Rest 1:00
A2. MB Under Hand Throws (Height) x 2 x 5 Rest 2:00

3 Rounds
50m Broad Jumps
400m
15 KB Swings American

Cash Out
V-ups x 10 x 4 Rest 1:00
Partner GH Raises x 4 x 4 Rest 1:00

Announcements

  • The CFA Regionals team will be having a little friendly competition tomorrow with the lovely folks from the Bayou City CrossFit Team. Come out to watch the WODs at 10:00am and 11:30am!
  • We’ve started a new morning and evening bootcamp at 1379 Running @ Arbor Trails! Learn more here.
  • Get those tube socks out! TONIGHT is our “Risky Run” Pub Run! We hope to see you there… More details here. 

AM – All Levels
Gabriel 11:02
Steven 10:25
Sean 10:30
Mikey 9:51
Janice 10:33
Jo 11:54
Michele 11:58
Valyn 11:33
Erica 10:32
Teeny 11:49
Schittone 9:32
Hector 10:56
Holland 9:38
Rob 10:07
Tow 10:31
Can2 WTF
Reis 10:40
Guthrie 10:46
Amy C 9:44
Kiehl 9:37
Walker 11:35
Michael S
Lee 10:23
Alan 9:42
Ray 10:05
Mer 12:24
Michelle 11:01
Jeff 9:51
Jenny 9:50
12P- All Levels
Lane Team 42:55
Lance Team 42:55
Danny Team 42:55
Cat 13:30
Jamey 11:15
Heather 12:04
Thurst 12:01
Snooki 15:00
Stefan 14:10
Fernando 13:41
Melissa 13:59
Janet 10:30
Desiree 13:28
Todd 12:35
Angela 10:18