A. In 15:00 Close Grip OHS x3x5 w/ :03 pause in the bottom
B. 400 M Run @ 105-110% of PR mile pace 10-12 Strict Pull-ups (use a band, reduce band tension if you reach 12) rest :60 400 M Run @ 105-110% of PR mile pace 12 Ring Rows rest :60
400 M Run @ 105-110% of PR mile pace 10-12 Strict Pull-ups (use a band, reduce band tension if you reach 12) rest :60
400 M Run @ 105-110% of PR mile pace 12 Ring Rows rest :60
400 M Run @ 105-110% of PR mile pace 10-12 Strict Pull-ups (use a band, reduce band tension if you reach 12) rest :60
400 M Run @ 105-110% of PR mile pace
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” –Thomas A. Edison
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!
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!
Divisions – Descriptions below
MM RX
MF RX
FF RX
MM Novice
MF Novice
FF Novice
Some benefits of our events:
Most experienced event staff of its kind. Not another one-off weekend throwdown!
Indoor venues for all our events, meaning sponsors, athletes and spectators don’t deal with the weather
Fun, friendly atmosphere
Competition Idea
We believe being fit means being able to do well across a variety of different physical tests. As such, we’ve designed a competition that tests people for all-around skills.
Games Format
The games will incorporate a variety of different skill sets and be scaled to any level athlete. We will incorporate standard movements (bodyweight, weightlifting, kettlebells, running, rowing, etc…) in workouts that will be selected to test athletes in strength, endurance and skill. We will announce the 3 events that all competitors will participate in 48 hours prior to the competition. We typically hold a finals workout for the top 5 teams, though this varies from competition to competition.
Sample Workout Formats
Event 1: 7 minutes to establish a 1 Rep Max Hang Snatch
Event 2: 3 Rounds of Row 500 Meters, 21 Squat Cleans, 21 Burpees
Event 3: AMRAP 10 Toes-to-bar 10 Thrusters
Divisions Available divisions can be seen in the registration options.
RX: RX means you can do almost every “girl” workout RX. In some cases, weights and movement requirements will be more challenging than the “girl” workouts.
Novice: Novice is for athletes new to SuperFit, or competitions of it’s kind. Expect weights and movements that are still challenging, but not as challenging as our RX division.
Masters: While not always available, the Masters division is for athletes 45 and older. Expect the workouts to be somewhere between the challenge of the Novice and RX divisions.
Prizes We will have a prize basket for our winners from our sponsors, as well as a custom SuperFit medal RX winners can expect to receive larger prize packages than the Novice winners.
Swag All athletes will receive a great contest shirt from Hopper Apparel, as well as a variety of samples and freebies from our sponsors.
Entrance Games will be open to all level athletes over the age of 16. We encourage athletes to be familiar with different fitness domains and have some exposure to CrossFit style workouts. .
Refunds We do not do refunds for our events, but will happily accept ticket exchanges if you can find someone to buy your ticket. Please make sure to fill out a registration change request if you sell or buy a ticket. Ticket changes must be made at least 2 weeks before the event.
Spectators Please bring $10 if you want to spectate. Kids 16 and under are free.
Weather We will hold the event, even in a blizzard. Please come prepared.
