Classes will include a variety of functional movements, track workouts, long runs, sprint drills, and plyometrics. Participants will be grouped with other people with similar goals and attitudes to create a motivating and supportive atmosphere. Overall the program is designed to do more than just facilitate you getting in miles; it’s built to make each mile count and ensure that you’re encouraging the necessary changes in your physiology to be successful!
Workouts will focus on improving:
General aerobic endurance
Race pace
Running technique
Strength
Sessions will be performed in a closely-coached group setting and will last 1 to 1.5 Hours. For CrossFit Austin members, these classes are included in your membership and count toward your class allotment.
All Levels WOD
6 Rounds:
:30 Burpee
:30 Rest
:30 Pull-ups
:30 Rest
:30 Front Rack Reverse Lunge (75 lb, 45 lb)
:30 Rest
*Total reps recorded
Announcements:
– We’re updating our records and would love to include a picture of your smiling face! Come by Caitlyn’s desk or email a picture to her (caitlyn@crossfitaustin.com)
– – Sunday Yoga Classes are back this Sunday (11/6) at 11:00am with Yoga enthusiast and member Leah Alter! To find out more, click here.
– – – We hope you’ve marked your calendars for Ladies’ Night (11/8) and Men’s Night (11/10) – it’s sure to be a lot of fun!
– – – – Running classes start up next week (11/8) with Coach Aaron! To find more information and sign up for these classes, click here.
“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
Announcements:
**Please email your best push-up man photo to tristy@crossfitaustin.com as soon as possible!!**
– Congrats to Coach Blake and Carissa for each taking home a gold medal at the USAPL Lone Star Challenge! Extra congrats to Carissa for breaking the state record in the Squat and Bench Press!
– – Please send a picture of yourself to caitlyn@crossfitaustin.com or stop by her desk and “say cheese”!
– – – Sunday Yoga classes are back starting this Sunday at 11:00am! Our resident Yoga enthusiast Leah Alter will be leading her classes while our standard instructor, Colleen, focuses on her pregnancy. To learn more and sign up for classes, click here.
Coach Blake Johnson, reppin’ CFA this past weekend! Amazing job, Blake!
Free Yoga Classes have returned to CrossFit Austin! These classes will be taking place weekly at 11:00am on Sundays. Currently, our resident Yoga enthusiast Leah Alter will be leading these classes while our regular instructor, Colleen, takes some time off.
A message from Leah: Each week, you will be guided through a series of challenging poses to open our hips, shoulders, hearts…bodies. I encourage you to gather up the courage to step onto the mat if you have never tried yoga. All you need is a mat, a towel and water!
Level Two Skill A1. Kip Pull-ups x4-6×3 rest :30
A2. Weighted Step-ups x10/leg x3 Rest :60
*Post notes to comments
WOD
3 Rounds:
400m Run
10 Ring Row
10 KB Swings (24K, 16K)
400m Run
10 Ring Row
10 KB Swings (24K, 16K)
*Time recorded
Level One (Day 5) Skill Ring Dips
WOD
3 Rounds:
2:00on / 1:00 off
10 Wall Balls
Front Plank
*With partners, alternate movements (one on wall balls, one on plank, then switch)
*Record total wall balls
It was a high counsel that I once heard given to a young person – Always do what you are afraid to do.– Ralph Waldo Emerson
Announcements:
**Please email your best push-up man photo to tristy@crossfitaustin.com as soon as possible!!**
– Congrats to Coach Blake and Carissa for each taking home a gold medal at the USAPL Lone Star Challenge! Extra congrats to Carissa for breaking the state record in the Squat and Bench Press!
– – Please send a picture of yourself to caitlyn@crossfitaustin.com or stop by her desk and “say cheese”!
– – – Sunday Yoga classes are back starting this Sunday at 11:00am! Our resident Yoga enthusiast Leah Alter will be leading her classes while our standard instructor, Colleen, focuses on her pregnancy. To learn more and sign up for classes, click here.
Carissa shattered multiple state records at this past weekend’s USAPL Lone Star Challenge! Way to go lady!!
Welcome to the Circle of Awesomeness, New Members!
October has been such an exciting month! We opened and celebrated our new spacious addition, raised money for those affected by the recent fires, enjoyed a happy hour, celebrated our members as they competed in various activities, and welcomed a large group of new members to CrossFit Austin!
We know there’s been a lot to keep up with, so we wanted to take a moment to introduce our new members and let everyone know about our expanding circle of awesomeness…
Announcements:
**Please email your best push-up man photo to tristy@crossfitaustin.com as soon as possible!!**
– Congrats to Coach Blake and Carissa for each taking home a gold medal at the USAPL Lone Star Challenge! Extra congrats to Carissa for breaking the state record in the Squat and Bench Press!
– – Please send a picture of yourself to caitlyn@crossfitaustin.com or stop by her desk and “say cheese”!
We loved Pippi Longstocking and all of our “guest” appearances for yesterday’s Halloween WOD!
Two Roads Diverged in a Yellow Wood, and I…
I Took Them Both.
Two pathways to better running.
By Aaron Davis
Since I can remember I have been conditioned to make difficult decision and to stick with my choices. When I was 2, it was either to gnaw on my thumb or the cat? At the tender age of 10, it was the blonde Rachael or the brunette Brandy? Even today with my running do I…
A. Focus on the long slow miles and improve endurance?
or
B. Focus on Strength Training and Faster running to improve power?
Decisions…decisions, but, since the age of 2 one thing has remained constant in my life. My ability to choose both! Now, would I suggest this attitude for everyday life? No, but for your running? I would say “yes” a million times over. It may be the one decision that defines your running, helps the miles go by faster, and keeps you injury free.
The Two Paths
In the sport of running there are two ways to improve, either Endurance or Power. Endurance, the focus is extension, i.e. running more miles, and running those miles faster. While on the Power side we want to generate more force with each step, while making each step more efficient.
Today in the running community the primary focus has been improving all aspects of Endurance with little attention paid to the Power end of the spectrum.
In my best Johnny Castle impression from Dirty Dancing I say, “No one puts Baby in a corner!”
Working on Power, year round, will not only make you faster but could help you stay injury free.
Don’t Say Dirty Words
“I haven’t started Speed Work yet.”
Ah…that hurt to write. In Fact it’s even hard to look at, but unfortunately I hear it all the time. It is a common phrase most runners use to explain their training. Why is it Dirty you might ask? Here is my simple line of thinking on the subject…
“Repetition is the mother of learning.”
I am a firm believer in whatever you repeat your body will adapt to. If you eat a lot of McDonald’s you will one day look like the Grimace.
If you run a lot of slow miles you will inevitably turn into a slow runner!
So we must always work on “Speed”.
Don’t get me wrong you always need a good base of miles, but the body loves variety. Mix it up! You wouldn’t eat PB&J’s all day, every day. So don’t do it to your running.
Twice a Week will keep the Slow Running Away
An easy protocol to follow is to incorporate Hill Sprints into your weekly training. All you need is a Hill 100m in distance and perform the workout below.
Hill Sprint Workout. (Perform after easy Endurance running twice a week)
6-10 x 10 sec Max Up Hill Sprints with 3 minute walking recovery.
It’s an easy workout that will improve the following in 3 to 6 weeks…
Force Production
Strength
Efficiency (Reduce Energy expenditure and injuries)
Slower paces will feel easier
Improvement in Running Technique (Correcting Over-Striding)
Faster times
Make a conscious decision to train Power and Endurance. It will make all the difference.
Level Two Freaky Frightening Fran Day 21-15-9:
Thrusters
Pull-ups
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 recorded
Be at peace with your own soul, then heaven and earth will be at peace with you.-St. Jerome
Announcements:
**Please email your best push-up man photo to tristy@crossfitaustin.com as soon as possible!!**
– Caitlyn wants to take your picture so we can see each of your smiling faces in our system. So, the next time you’re in the gym, stop by her desk or email her a picture!
– – Today is Halloween!!! You know we won’t pass up an opportunity to throw on a costume, so come get your freaky/fancy/scary/funny/awkward on with us while doing today’s WOD!
– – – Team Traverse Parkour has started teaching 11:30am Saturday Parkour Classes at CFA! To learn more about classes and sign up, click here.
Congrats to Coach Blake and Carissa for taking home a gold medal a piece at the USAPL Lone Star Challenge! Extra congrats to Carissa for breaking the state record in the Squat and Bench Press!
All Levels
Skill Horizontal Ring Rows or Muscle-up x5x5
*Use partner if needed
then….
WOD 5 Rounds:
250 M Row
5 Box Jump (30”, 24”)
10 KB Swing
15 Double Unders
*3-5 person teams, rotate through one person on each mvmt at a time
Announcements:
**Please email your best push-up man photo to tristy@crossfitaustin.com as soon as possible!!**
– Caitlyn wants to take your picture so we can see each of your smiling faces in our system. So, the next time you’re in the gym, stop by her desk or email her a picture!
– – Monday is Halloween!!! You know we won’t pass up an opportunity to throw on a costume, so come get your freaky/fancy/scary/funny/awkward on with us while doing the day’s WOD!
– – – Team Traverse Parkour has started teaching 11:30am Saturday Parkour Classes at CFA! To learn more about classes and sign up, click here.
