To all of our Circle of Awesomeness Challengers:
Test/Re-Test points and rankings have been posted in the gym on the Sales Office window. Please check the spreadsheet to verify your scores. If there are any errors, please contact Coach Aaron at aaron@crossfitaustin.com
Final results and winners will be announced on Saturday!
Every time we lift weights, we get warmed up so we are physically prepared to lift weight. No time is this more important than when we are lifting for a max effort single rep. In that we are trying to lift, push or pull the absolute most weight our body can handle for a single rep. Our CNS (Central Nervous System) must be primed and ready, as it is taxed to its extreme. Technique must be there and all needed muscled groups must be activated and firing on all cylinders. Would you walk into the gym cold and try to lift a max effort squat with no warm up? The answer is no. That would most likely not end well and no doubt result in a failed lift. We are all well aware of this coming into the gym. That is why athletes get prepared to lift, either by stretching, rolling out or taking warm up sets. We go to great lengths to get our bodies physically prepared to lift. So if you were going to get physically prepared to lift big weights, then why wouldn’t you get mentally prepared to do the same? Getting yourself mentally “warmed up” if you will for making a big lift. All to often this aspect of lifting is partly or completely absent from the lifters preparation.
Think about it, the term max effort. You’re going physically give 100% when making such an attempt, so lets give the same from the mental standpoint. This is just as important to making the lift, if not more, as the physical ability to lift the weight. I would say that in most missed max effort lifts lack of mental attitude and/or focus is the main culprit. If the right mental attitude and/or focus is not present…you’re at a huge disadvantage before you ever touch the bar. All to often on CrossFit Total day or any other where we are doing max effort work I see this occur. To put it plainly, you cannot go from talking to your fellow athletes at the gym about what you did last weekend one second to lifting a maximal effort load of weight the next. The mental preparation is just not there. As well if you walk up to a heavy deadlift and the last thing out of your mouth or thought in your head is…”I’m not sure” or ”I don’t know, this looks really heavy”. Guess what…. it is heavy and if you think or talk like that it’s not coming off of the floor. There can be no doubt inside of your head; it is the enemy. Do not let it enter your mind.
At least one minute out, if not more, a switch needs to flip in your brain. Thus the process starts, coming to a head as you touch the bar. From this point on you should only be thinking of is the lift…more so, making the lift. This is all that should be on your mind. There is no room for focus on anything but the lift. This is also something that others around the athlete about to lift must respect. This meaning that you don’t walk up to your buddy who is about to un-rack a max effort squat and ask them to check out you new innov-8s or speed rope. Outside encouragement from other athletes is great for the lifter, as long as it is specific to them making the lift. The process of getting mentally ready to lift can best be described as being two part. First is more the focus aspect. Shutting out all outside stimulus not relevant to the lift and you making the lift. Focus of the technique specific to the lift must be there. If you have trained right, you know what you’re supposed to do. Mentally walk through the entire process. Visualize yourself making the lift, from start to finish.
The second aspect is that of mental attitude or readiness. Getting psyched up. Look… you’re about to lift, push or pull a large amount of weight for a single lift. Your CNS is going to be pushed to the extreme. If you go into this with a humdrum attitude…you are not mentally ready. This is best done by use and manipulation of emotion and perception. Use these two powerful things to your advantage. Convince yourself the weight is light, that the only outcome possible is a successful lift. Yes, the weight you are lifting is heavy. However, if you think it will “feel” heavy it no doubt will, but if you think it will “feel” you have accomplished mentally altering your perception of the weight you are about to lift. Convince yourself there no way you can miss…that it is not even an option. Get yourself fired up. Different people use different techniques, some external and some internal. It can be audio stimulus, positive self-talk or physical stimulus. All of these things aid in getting the mind psyched up and reaching that heightened mental state. I have heard this referred to scientifically as arousal control. I like to refer to it as controlled mental aggression …get mad at the bar. Walk up to the bar and do bad things to it. Let it know you are in control. Let the adrenalin flow within and get outside of you head. Accomplishing this will have both physiological and psychological effects, both to your advantage. Being in this highly stimulated and focused mental state puts you in the right place to lift heavy things.
You must find what is right and works for you, trial and error. Watch what other athletes do and talk to them about what works for them. We are not all the same. When you find how and what works for you, make it a ritual. Have that exact moment a minute or two out from the lift to begin you process and let no one interfere. In some it will have a more outward appearance, while in others it will be more internal. How we get there and what it looks like is not that important…but that we get there is. I don’t care how big and strong you are, if your mind is not in it you’re at a disadvantage. You also are not giving a true “max effort” all around. Now go get your mind right and lift big weights!
Coach Blake
Level Two
Make Up Day
or…
A. Press 5-5-5+ @ 75-85%, RPE 8-9 Rest 2:00
B. Sumo DL x3x5 @ 70-75% Rest 2:00
C1. Squat x10x3 (10 RM) Rest :60
C2. Strict Chin-ups x8-10×3 Rest 2:00
Cash out:
2 Rounds
10 Y’s
10 Single Leg Glute Bridges/leg
10 Clams/leg
Level One (Day 2)
Skill
Chin Ups
WOD
200 M Run
3 Rounds
10 Step-ups/Leg
10 Flutter Kicks
200 M Run
*Time recorded
“Most of us can read the writing on the wall; we just assume it’s addressed to someone else.“ – Ivern Ball
Two Ways to Hack Your Jumping Software
*Post thoughts to comments
Announcements:
| AM – Level 1 | ||
| Guthrie | 5:24 | |
| EJ | 5:12 | |
| Doug | 5:13 | |
| Cam | 5:33 | |
| Sandy | 7:16 | |
| Eileen | 8:34 | |
| Jennifer | 5:23 | |
| George | 4:57 | |
| Sam | 6:48 | |
| Jamiee | DNF | |
| AM – Level 2 | ||
| Suzi | S | |
| Ivan | S | |
| Jackie | S | |
| Charlie | S | |
| Bubbles | S | |
| Crisp | S | |
| Albert | S | |
| Becky | S | |
| Irl | S | |
| Caitlyn | S | |
| 9AM | S | |
| Gwar | S | |
| Sarah | S | |
| Haley | S | |
| Michael | S | |
| Erica | S | |
| Dusty | S | |
| Ballet | S | |
| Cindy | S | |
| Ty | S | |
| Lance | S | |
| David | S | |
| Chris | S | |
| Leah | S | |
| Christina | S | |
| MegO | Open | 76 |
| Schittone | Open | 119 |
| Ray | Open | 150 + 40 |
| Ladies | ||
| Ronnie | S | |
| L.V. | S | |
| Josie | S | |
| Jenny | S | |
| Jenna | S | |
| Courtney | S | |
| Meg | S | |
| 12P – Level 1 | ||
| Trixsi | 4:23 | |
| Melissa | 4:43 | |
| Angela | 4:03 | |
| Barb | 7:02 | |
| Pete | 4:55 | |
| Kristen | 6:12 | |
| Brock | 4:23 | |
| PM – Level 2 | ||
| Nicole | Open | 150 + 10 |
| Rob L | Open | 150 + 90 |
| Shug | S | |
| KT | S | |
| ABC | S | |
| Matthew | S | |
| Dain | S | |
| Anthony | S | |
| Ryan | Tues | 4 |
| Monk | Tues | 4 |
| Gabriel | Tues | 4 |
| Rob | Open | |
| Big Shug | S | |
| KT | S | |
| ABC | S | |
| Matthew | S | |
| Dain | S | |
| Anthony | S | |
| Amy | S | |
| LaRos | S | |
| Cooey | S | |
| Andy | S | |
| Shemo | S | |
| Danny | S | |
| Elena | S | |
| Greg | Open | |
| Level 1-PM | ||
| Beth | 10:49 | |
| Denise | 7:04 | |
| Raquel | 7:04 | |
| Elizabeth | 7:38 |
Level Two
A1. Kip CTB Pull-ups x8-10×3 Rest :45
A2. Ring Push-ups x8-10×3 rest :45
A3. Lateral Step-ups x5/legx3 rest :45
then…
2-3 Person Team Workout
20 Minute AMRAP
500 M Row
200M Farmers Walk (55 lb, 35 lb)
Sumo Complex 10 DL/10 Squats (135 lb, 95 lb)
Level One (Day 1)
Skill
Squats
Push-Ups
Body Positioning
5:00 Partner AMRAP
50 yards
5 Push-ups
5 Squats
*Record Rounds
**Both partners must run together and do all reps. Only one person working at a time on the push-ups and squats
“The successful man is one who had the chance and took it.” – Roger Babson
How to Write Your Life List
*Post thoughts to comments
Announcements:
| AM – Level 1 | |
| Jurkash/Jo | 5 |
| Sandy/Tanya | 4 |
| AM – Level 2 | |
| Elizabeth/JV | 6 |
| Albert/Bubbles | 6 |
| Kristin/Irl | 4 |
| Becky/Erica | 4 |
| Tow Matt/Mike | 4 |
| Schittone/Kavi/Ballet | 6 |
| Charlie/Boling | 4 |
| Eric/Phil | 4 |
| Dusty/Faraon | 4 |
| Christina/Jenna | 4 |
| Chaz/Ty | 4 |
| 12P – Level 2 | |
| Can2/Steven | 6 |
| Thurst/Bobby/Bill | 7 |
| Heather/Nicole | 5 |
| George/Spence/Henry | 8 |
| Diane/Liz/Haley | 6 |
| Desiree/Jennifer | 5 |
| Pm – Level 2 | |
| Winner/Ruffino/KT | 6 |
| Gabriel/Anthony | 6 |
| Parnell/Shemo | 6 |
| Teeny/Chrissy/Caitlin | 9 |
| Greg/AG | 6 |
| Jackson/Skipper | 6 |
| Cooey/Andy | 6 |
| Mad Dog | 3 |
| Kiehl | 2 |
| Sam | 2 |
| PM – Level 1 | |
| Brandon | 6 |
| Flury | 6 |
| Jeff | 5 |
| Meg | 5 |
| Odindu | 5 |
| Adrian | 3 |
| Rachel | 3 |
| Aly | 3 |
Slim Truth
From the age of 15, my fitness goals have been equated to the notion of being skinny. I had associated being skinny with being healthy and literally went through all extremes in achieving this misconception. At the age of 16, I started taking diet pills (Xenadrine, to be exact), which then led to obsessive exercising, followed by my horrible secret – bulimia. Although I may have never been extreme about it, it was something that was a part of my life, off and on, up until a few years ago.
I have battled with insecurities and self-image issues for most of my life, that is, until I encountered CrossFit. I started crossfitting at CFA close to a year ago with one purpose in mind, to lose weight and attain my goal of being “skinny”. However, so much more happened to me and for that I will be forever grateful to my CFA family. Since my first day of on-ramp I was hooked. Shortly after I started CrossFit, I started to see changes in my body and I was ecstatic because I was finally on my way to achieving my misguided goal. However, something spectacular began to happen 3 to 4 months in, and I realized that I was no longer focused on trying to be thin. Instead, I was focused on getting stronger, faster, and healthier. Most importantly, I started to believe in myself.
Today, I truly believe that I am a better person because of CrossFit. It has allowed me to accept myself and begin to truly enjoy and love my life. I had never realized how little I believed in myself and how good I was at convincing others and myself that I was somewhat of a confident person. Through this journey, I’ve really discovered what confidence is and what it takes to be healthy and fit. I no longer care what number the scale shows, or fitting into a size 4, or even being “skinny” for that matter. What now matters most to me is knowing that I am treating my body well by exercising and eating healthy. Also, that I am mentally and emotionally stronger so I can continue to set and achieve my goals. Strength has become my new skinny. My goal is now to get to a point where I am able to coach CrossFit classes. I want to continue to be a part of such a wonderful sport and family and watch and support others flourish and obtain their goals. To me, this is the beauty of CrossFit, not the physical transformation one has, but the mental. It doesn’t get better than this.
Cheers to being healthy and fit.
Erica
Level Two
A1. Unbroken Wall Balls x10x3 Rest :30
A2. Russian Swings x10x3 Rest :30
A3. Walking Overhead Lunges x10/leg Rest :30
*Post notes to comments
then…
10-Minute AMRAP
10 Double Unders
10 Burpees
Gasser (50 yds x 4)
*Rounds recorded
Cash Out:
2 Rounds
5 Partner GH Raises
:60 Shin On Wall Stretch
*No Rest
Level One (Day 1)
Skill
Squats
Push-Ups
Body Positioning
5:00 Partner AMRAP
50 yards
5 Push-ups
5 Squats
*Record Rounds
**Both partners must run together and do all reps. Only one person working at a time on the push-ups and squats
Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young. – Henry Ford
Riding your own bike
*Post thoughts to comments
Announcements:
| AM – Level 1 | |
| Jamiee/Sam | 6 |
| Mischka/Jeff | 6 |
| Cam/Doug | 6 |
| Natalie/Jen | 6 |
| John/Guthrie | 6 |
| AM – Level 2 | |
| JBlack | |
| MegO | |
| Janice | 4 |
| Sparker | |
| Brandon | 4 |
| Gwar | 4 |
| Jables | 4 |
| TowMatt | 4 |
| Hector | 4 |
| Dusty | 4 |
| Faraon | 4 |
| MGJ | 2 |
| Cindy | 2 |
| Ballet | 5 |
| Michael | 4 |
| 9AM | 3 |
| Haley | 3 |
| Ray | 4 |
| Ty | 4 |
| AM – Ladies’ | |
| Meg | 3 |
| Josie | 3 |
| Ronnie | 2 |
| Chapel | 3 |
| 12P – Level 1 | |
| Pete | 8 |
| Kristen | 5 |
| Bridgette | 5 |
| Brock | 8 |
| Tanya | 5 |
| Melissa | 5 |
| PM – Level 2 | |
| Desiree | 3 |
| Mrs Fro | 3 |
| Fro | 4 |
| G | 3 |
| Cat | 3 |
| Winner | 3 |
| Lance | 4 |
| Anthony | 3 |
| Kristin | 3 |
| Bryan | 4 |
| Danny | 5 |
| Danimal | 4 |
| Carson | 4 |
| Eric | 5 |
| Gary | 4 |
| Chaz | 4 |
| Tasha | 4 |
| Nic | 5 |
| Randy | 3 |
| LG | 2 |
| Leah | 3 |
| Mad Dog | 4 |
| Matthew | 3 |
| Kline | 6 |
| Chrissy | 3 |
| Elena | 4 |
| ABC | 3 |
| Sanchez | 4 |
| AG | 5 |
| Monk | 3 |
Level Two
Clean and Jerk x2x5 @ 75-85%, RPE 8 Rest 3:00
*Weight Recorded
*3 Reps Strict Dips on Boxes (Deep) & 3 Strict CTB Pull-ups during rest time
then….
3 Rounds for Quality
10 Muscle Snatches
15 Push-ups
20 UB Goblet Squats
*Not for time, Post weight/notes to comments
Cash Out
2 Rounds
Standing Hip Hinged 2 Minute Drill
Level One (Day 13)
Level Two “Field Trip”
(see above)
Keeping track of old scores and scars, getting even and one-upping, always makes you less than you are. – Malcolm Forbes
Life After Day 30
*Post thoughts to comments
Announcements:
| AM – Level 1 | |
| EJ | Skill |
| Guthrie | Skill |
| Jeff | Skill |
| Mischka | Skill |
| Damon | Skill |
| Tanya | Skill |
| Sam | Skill |
| Natalie | Skill |
| Eileen | Skill |
| Jurkash | Skill |
| Vanessa | Skill |
| AM – Level 2 | |
| JV | 55lb |
| Charlie | S |
| Jackie | 55lb |
| Janice | 65lb |
| Mike | 135lb |
| MegO | 50lb |
| Brandon | 145lb |
| Steven | 135lb |
| Danny | 145lb |
| Valyn | 70lb |
| Michael | 135lb |
| Jenna | 70lb |
| Schittone | 145lb |
| Eric | 175lb |
| Ballet | 135lb |
| Jeff | 135lb |
| Gwar | 135lb |
| Cindy | 70lb |
| Christina | 65lb |
| Walt | 115lb |
| Paddy | 145lb |
| Adam | 85lb |
| 12P – Level 2 | |
| Cat | 75lb |
| Mer | 65lb |
| Erin | 95lb |
| Ronnie | 20lb |
| Tristy | Skill |
| Heather | 65lb |
| Thurst | 65lb |
| Lance | 145lb |
| G | 65lb |
| Clapper | 125lb |
| Desiree | 70lb |
| PM – Level 2 | |
| Boone | 185lb |
| Shanahan | 75lb |
| Mrs Fro | 35lb |
| Fro | 165lb |
| Pratt | 95lb |
| Sleeves | 205lb |
| Greg | 135lb |
| Martin | 125lb |
| Monk | 135lb |
| Matthew | 115lb |
| Cooey | 115lb |
| Andy | 115lb |
| Sanchez | 135lb |
| Caitlin | 65lb |
| Sting | 55lb |
| PM – Level 1 | |
| Jeff | Skill |
| Meg | Skill |
| Angela | Skill |
| Adrian | Skill |
| Aly | Skill |
| Pam | Skill |
| Jennifer | Skill |
| Liz G | Skill |
| Denise | Skill |
| George | Skill |
| Beth | Skill |
| Raquel | Skill |
All Levels
Open WOD 12.3
18 min AMRAP
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
*Record completed rounds and reps
*Challengers Only
Fight Gone Bad
*In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
3 Rounds of:
Wall-Balls (M: 20 lbs, W:14lbs)
Sumo Deadlift High-Pull (M: 75lbs, W: 55lbs)
Box Jumps (20″ box)
Push-press (M: 75 lbs, W: 55lbs)
Row ( Max calories)
*The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
then…
Post-Challenge Fiesta
Announcements:
All Levels
Make Up Day
or
5K Day
Announcements:
| AM – All Levels | ||
| Alan | 5K | 28:00 |
| Ray | 5K | <28:00 |
| EJ | 5K | 30:10 |
| Doug | 5K | 30:02 |
| Janice | 5K | 31:00 |
| Faraon | 5K | 28:45 |
| Ed | 5K | 36:15 |
| Dusty | 5K | 37:35 |
| Mer | 5K | 36:56 |
| Beast | 2-Mile | 16:48 |
| Celi | Annie + | 55lb, 58lb, (480) S |
| Steven | Annie + | 160lb, 155lb, 11:35 S |
| Jeff | Annie + | 155lb, 175lb, 10:29 S |
| Coy | Annie + | 90lb, 105lb, 9:16 S |
| Shanahan | Annie + | 115lb, 135lb, 9:31 S |
| Ballet | Annie + | 145lb, 150lb, 8:57 S |
| Charlie | FGB | 261 Rx |
| Can2 | FGB | 316 Rx |
| Kirk | FGB | 301 Rx |
| Chris | FGB | 209 Rx |
| Kavi | Karen + | 120lbs, 8:20 S1 |
| Valyn | Tues | |
| Suzi | Tues | |
| Lee | Tues | |
| Linda | Tues | |
| Marissa | Open | 6 +27 |
| Gabriel | Open | 5 +27 |
| Walt | Open | 4 +2 |
| Jenny | Open | 0 +20 |
| Dayna | Open | 7 +20 |
| Erin | Open | 6 +19 |
| Carmen | Open | 6 +35 |
| 12P – All Levels | ||
| Danny | Tues | |
| Amy | Tues | |
| Jen | Tues | |
| Odindu | Tues | |
| Thurst | Open | 5 +15 |
| Lance | Open | 5 +20 |
| Kiehl | Open | 5 +22 |
| Heather | Open | 4 +27 |
Level Two
1 RM Clean to Thruster in 15 Minutes
5 RM Front Squat (Three attempts)
Annie (15 Minute Cap)
Level One (Day 12)
WOD
A. Deadlift x3x5 Rest 1:00
B. Front Rack Reverse Lunges x6-8/Legx3 Rest 1:00
“Our most basic instinct is not for survival but for family. Most of us would give our own life for the survival of a family member, yet we lead our daily life too often as if we take our family for granted.” – Paul Pearshall
Do Perfect Foods Exist?
*Post thoughts to comments
Announcements:
| AM – Level 1 | |||
| Eileen | S | ||
| Mischka | S | ||
| Denise | S | ||
| Natalie | S | ||
| John | S | ||
| Zach | S | ||
| Doug | S | ||
| AM – Level 2 | |||
| Stephanie | 55lb | 55lb | 11:54 S |
| Robin | 95lb | 93lb | 10:53 Rx |
| Beast | 123lb | 153lb | 8:55 S |
| Albert | 175lb | 205lb | 10:56 S |
| Bubbles | Skill | 13:16 S | |
| Elizabeth | 90lb | 100lb | 11:37 S |
| Janice | 95lb | 105lb | 8:06 Rx |
| Haley | 55lb | 55lb | 12:42 S |
| Sarah | 60lb | 65lb | 14:58 S |
| Cindy | 85lb | 90lb | (1+26) S |
| Charlie | 155lb | 165lb | 10:15 S |
| Faraon | 155lb | 165lb | 9:51 S |
| Michael | 165lb | 175lb | 10:15 S |
| Tow Matt | 165lb | 165lb | 9:20 Rx |
| JJ | 155lb | 155lb | 14:19 S |
| Valyn | 75lb | 90lb | 10:06 S |
| 9AM | 175lb | 190lb | 12:24 S |
| Mike | Open | 4 +15 | |
| Ivan | Open | 5 +15 | |
| MegO | Open | 0 +27 | |
| JV | Open | 1 +25 | |
| Erica | Open | 4 +26 | |
| Schittone | Open | 4 +7 | |
| Mikey | Open | 5 +24 | |
| Ray | Open | 5 +16 | |
| Edward | Skill | 13:33 S | |
| Hector | Skill | 13:12 S | |
| Adam | Skill | 13:06 S | |
| Thurst | 90lb | 90lb | 10:15 S |
| Christina | 75lb | 70lb | 12:06 S |
| AM – Ladies’ | |||
| Emily | 75lb | 95lb | 13:34 S |
| Josie | 65lb | 90lb | (555) S |
| Trixsi | 85lb | 110lb | 8:13 S |
| Jenny | 85lb | 105lb | 9:30 S |
| LV | 95lb | 85lb | 10:41 S |
| 12P – Level 1 | |||
| Angela | S | ||
| Brock | S | ||
| Taylor | S | ||
| Barb | S | ||
| Stephen | Open | 3 +23 | |
| Snooki | Open | 3 +30 | |
| PM – Level 2 | |||
| Matthew | Skill | 145lb | 12:14 S |
| Gabriel | Skill | 145lb | 9:37 S |
| Kiehl | 165lb | 165lb | 8:23 S |
| Brittani | Skill | 65lb | 8:37 S |
| Shug | 78lb | 93lb | 9:29 S |
| Winner | 80lb | 93lb | 8:37 S |
| Leah | 90lb | 100lb | 12:03 S |
| Aaron | 155lb | 175lb | 10:58 S |
| Colleen | 105lb | 110lb | 9:39 S |
| Kavi | 155lb | 160lb | 11:09 S |
| Gary | 130lb | 140lb | 10:11 S |
| Kaz | 125lb | Skill | |
| Elena | 67lb | 67lb | 8:35 S |
| ABC | 125lb | 140lb | 10:19 S |
| Cooey | 135lb | 135lb | 14:33 S |
| LaRos | 85lb | 95lb | 10:25 S |
| Fro | 195lb | 205lb | 11:57 Rx |
| David | 175lb | 165lb | 6:40 Rx |
| Veronica | 90lb | 100lb | 10:56 S |
| Chrissy | 90lb | 115lb | 10:05 S |
| Mrs. Fro | 67lb | 67lb | 14:59 S |
| Greg | 175lb | 180lb | 8:50 Rx |
| Wood | 235lb | 11:46 Rx | |
| Jables | Open | 5 +15 | |
| Crash | Open | 0 +27 | |
| Sanchez | Open | 4 +22 | |
| Sam | Open | 1 +21 | |
| LG | Open | 0 +8 | |
| Andy | Open | 3 +20 | |
| AG | Open | 5 +33 | |
| Jenna | Open | 1 +15 | |
| PM – Level 1 | |||
| Tanya | S | ||
| Beth | S | ||
| Raquel | S | ||
| Vanessa | S | ||
| Pam | S | ||