Test 7
21-15-9
Deadlift @ 225/155
Handstand Push-up
*time recorded
Scale 1
21-15-9
DL @ 185/125
8 – 7 – 6 – 5
HSPU
Scale 2
21-15-9
DL @ 115/75
Seated DB Press
The Prep Starts Monday!
Active Recovery
A1. DB Muscle Snatch x10x3
A2. Straight Leg WTD Sit-ups x10x3
B. 3 Rounds for quality
10 Lateral Band Step-overs
10 Step-ups / leg
10 No Push-up Burpee
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K (2 laps around rig = 100 ft)
200 M Run
“All life is an experiment. The more experiments you make the better.” –Ralph Waldo Emerson
Ahhhh yesss it’s that time of the year. Summer is starting to slowly fade into our memories and the thought of fall is creeping into our minds. Football, cooler weather, turning leaves, and a new 10 week training cycle at CFA. Before we jump right into what to expect in the coming cycle, I’d like to take a peek back at our summer cycle and the changes and improvements we’ve made.
We started the summer with a new format to the competitor training program. Gone are the days of two totally separate programs, and in its place is one fully integrated program for both those that want to compete in the sport of fitness, and those that are here to compete at the game of life. As we mentioned back in July, the competitor programming is being adapted from our good friends CrossFit Invictus, and elements of the Invictus program have seen their way into our normal group programming as well. Organizing things in this way allows our competitive athletes and coaches to be a bigger part of the overall CFA community. It’s also given folks who previously were intimidated by “The Competitors” courage to challenge themselves in new ways, while empowering our competitive athletes to once again be leaders in the gym and positive examples to all.
That said I’d like to thank everyone in the community for supporting and embracing the changes we made this summer, as well as CJ and the Invictus team for allowing us to dip into their vast base of knowledge. I’ve never in my career had so many gym members comment to me about how strong and united our community is, and nothing makes me prouder.
Now that we’ve looked back, what’s on the horizon?
Once again a quick review on how we run our training cycles:
Week 1: Test Week
Week 2-7: Training Block (3 week base + 3 week peak)
Week 8: Retest Week
Weeks 9 & 10: Transition weeks
The training block breaks out into two phases, a 3 week Base Phase followed by a 3 week Peak Phase which.
My overarching goals for this training block are:
- Improve upper body pulling strength
- Improve overhead and torso stability
- Improve short aerobic interval / extended lactic endurance conditioning efforts (3-6 minute time frame) via traditional CrossFit “Metcons”, “track style” conditioning work, and mixed modal intervals
- Improve Speed Power via the Power Clean and Split jerk
Some specifics you can expect in the base phase:
- Strict Pull-up work 3 times a week
- Overhead Squat work once a week
- Front Squat, Power Clean, and Jerk work once a week
- Extra Credit Run work once a week
- Mix Modal intervals 2 times a week
- We’ll play around with some of the SuperFit Team Workouts on Saturdays
I’ll break down the peak phase once we get a bit closer in about 3 weeks.
Final news and notes:
Throughout this 6 week training block we’ll also a be holding an Olympic Weightlifting 101 clinic on Tuesdays and Saturdays. Anyone who is in their first 6 months of training, or if you just struggle with the snatch and clean and jerk this is an incredibly helpful course and will only add to your progress in the gym. We’ll teach you the positions that are absolutely critical for success in the lifts, and work on your movement, mobility, and coordination to improve those position. Get more info here.
Thats it for now folks! As always feel free to hit me up at wes@crossfitaustin.com with additional questions!
-Coach Wes
Work hard | Sweat hard | Play hard
Come join us on Saturday, September 12 @ 10:00 am for a free workout with the CrossFit Austin community!
Community workouts are open to everyone and a great way to find out what CrossFit is all about.
All skill levels welcome.
Current members: Bring a friend
First timers: Meet a friend
Test 4
A. 1 RM Power Clean
*weight recorded
Test 5
B.1 RM Split Jerk
*weight recorded
Test 6
C. Max Unbroken Set of Strict Pull-ups
*reps recorded
“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.”-Buddha
Test 3
A.
3 Rounds
30 Double-Unders
10 Pull-Ups
10 Front Squats @ 115/75 lbs
12 Push Press @ 115/75 lbs
*time recorded
B. (not a test)
3 Rounds
25 Glute Bridges
6-8 Partner GHR
:60 Plank Hold
“Either you run the day or the day runs you.” –Jim Rohn
The SuperFit Games WODs have been announced!
CrossFit Austin is hosting the Team SuperFit Games! Event details are below. Tickets are on sale NOW with discounts for you early birds. Grab a partner and get to it!
*Early Bird registration ends September 8th!*
{Register Here}
Check it out>>> Event Page
Event Date
10/10/15
Event Time
7:00 AM – 7:00 PM
Format
2 person team
Cost
$179 (early bird) / $199 Regular
Live Scoreboard
View
Divisions – Descriptions below
MM RX
MF RX
FF RX
MM Novice
MF Novice
FF Novice
Test 1
A. 1 RM OVHD Squat w/ :02 pause in bottom
*weight recorded
Test 2
B. 1 Mile Run
*time recorded
“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.” –Joe Namath
2 Person Teams
3 Rounds (5:00 Cap)
10 Power Snatches @ 135/95 (or appx 60% of snatch)
20 Box Jumps @ 24/20
*split work however you see fit
Rest remainder of cap time + 5 minutes, and then…
3 Rounds (5:00 Cap)
15 Push Presses @ 135/95 (or appx 60% of snatch)
15 Toes to Bar
*split work however you see fit
Rest remainder of cap time + 5 minutes, and then…
For time
Run 400 Meters
20 Bar Facing Burpees / person
Run 400 Meters
*Partner 1 runs the 1st 400m, Partner 2 runs last 400m
*Partner 1 completes 20 BF Burpees, then Partner 2 completes 20 BF Burpees
*Time/reps recorded for each section of the workout
Get the low-down on Weightlifting 101!
From CFA Management:
CrossFit Austin is proud to introduce the newest members of our Coaching Staff, Zach Lane & Josh Harris. These guys are joining our team with a wealth of knowledge and athletic experience! We’ll let them tell you more about themselves… but we’re excited to have these two on our team! We’ve brought these guys on board to focus primarily on personal training as a way to help our community reach their goals, but you’ll see them in many rolls. Be sure to welcome these guys to the community next time you see them!
Zach Lane
About Zach: Zach has been an avid CrossFitter since early 2012 where he needed something to keep the competitive juices flowing. Having been involved in all kinds of organized sports from an early age and all throughout college, CrossFit was the next step in evolving his mind and body. Along with his degree in Sport Management from Southern New Hampshire University, Zach has studied many levels of fitness and nutrition, both in school, and on his own including acquiring his CrossFit Level 1 certificate. He stays very active outside the gym as well, taking part in rec sports and anything outdoors. He tries to stay active in the community, working out with people all around Austin and the country when traveling.
A Message From Zach: My true passions in life all have to do with exercise, nutrition and people. Needless to say, I can’t wait to start this new journey at CFA with so many great, Athletes and Coaches with so much knowledge and experience. As soon as I joined CFA, I knew this gym was on a different level than other gyms I have experienced. I look forward to meeting every single person that comes through the gym and being there for anyone that has questions or simply wants another eye to enhance their experience. I am very competitive and vocal with my coaching and hope to spark that flame in those that need an extra push in their workout.
Zach Lane
CrossFit Level 1 (CF-L1) Trainer
Josh Harris
About Josh: Josh attained a B.S. in Sports and Exercise Science with an Emphasis in Exercise Physiology from West Texas A&M University. He is currently attending Texas State University for his M.S. in Exercise Science. At Texas State, Josh is a Graduate Teaching Assistant. One the weekends, he enjoys his passion for wine and bartends at Hye Meadow Winery in Hye, Texas. He is a CrossFit Level 1 Certified Trainer and ACSM- Health Fitness Specialist certified.
A Message From Josh: All of my life, I’ve been active. Growing up in a military family, we moved consistently; however, I have always had sports. In high school, I played football, basketball, baseball, ran track and swam. I then went on to play college football for all 4 years at West Texas and had the opportunity to play professionally for a year with the indoor team, Amarillo Venom.
Being involved with so many activities, I’ve always wondered how things work and what can I do to improve them. These curiosities lead me to be heavily interested in sports performance, exercise science and bettering our health. Being part of the Crossfit Austin family gives me the chance to do so. Whether it’s getting off the couch or getting prepared for the next competition, there is no better time than now! “In Omnia Paratus”
Josh Harris, ACSM-HFS
M.S. candidate in Exercise Science
Graduate Assistant, Dept. of Health and Human Performance
Texas State University
CrossFit Level 1 (CF-L1) Trainer