Genevieve

H2O is Mo’ Better! || Coach Tim Garland

The first official day of summer has arrived. As our bodies adapt to the heat and humidity that this season brings us, you hear your coaches tell you to make sure you are drinking plenty of water. What is “plenty”? Why is it so important?

Many of us know that water comprises the majority of our body. So making sure that we are consuming an appropriate amount of this clear, flavorless liquid is a no-brainer requirement for optimal health. Now, imagine yourself this summer hiking the Greenbelt, completing your WOD, or sitting by pool/river/lake for countless hours…without any water. Thirsty thoughts? Thirst is often thought of as an alert for the beginnings of dehydration. According to Merriam-Webster, dehydration is defined as;

 

Dehydration– an abnormal depletion of body fluids

 

I don’t think anyone would argue that the aforementioned activities could bring on the onset of dehydration without appropriate measures being taken. Most of us have heard the 6-8, 8oz. cups of water per day as the standard for water consumption. Yes, this is standard. However, just as our nutritional fingerprint differs from individual to individual, so should our water intake. We all come in different shapes and sizes and participate at different levels in vastly different activities. Additionally, depending on our current state of health, some systems are more efficient than others at regulating the needs of said activities. Without throwing specific recommendations out there for person A, weighing ‘x’ amount at such and such height yada-yada ya…here are some dehydration indicators to be aware this summer to help you key in on your health, thus your performance, as it pertains to water intake.

A few symptoms have been identified as;

  • Little to no urine, or dark yellow/amber hued urine
  • Headaches
  • Dizziness/lightheadedness
  • Dry mouth
  • Confusion

 

Conversely, proper hydration helps eliminate the chances of these occurring, and can aid us in;

  • Regulating core body temperature
  • Lubricating our joints
  • Keeping our kidneys and liver healthy by flushing out toxins and eliminating waste
  • Helps carry oxygen and nutrients to our cells and tissues

 

Are there other sources to help me stay hydrated other than JUST water? Yes. Although here, water is king, here are a few other ways to sneak in the liquid. Fruits and vegetables contain small amounts of h2o, as well as their juices. Keep in mind that the juices may have unwanted calories due to added sugars. Coffee and teas also contain water, but caffeine can act as a diuretic and lead to frequent urination and counter our purpose.

 

All in all, plan and prepare for your daily activities.

  • Be aware of your environment (heat and humidity) and what your body is telling you
  • Keep a mental note of your previous 12-24 hours of water intake
  • Keeping a water bottle with you throughout your day will help you monitor your water consumption
  • Adjust your consumption as needed to fit your daily activity level

“Mama said Gatorade is the devil”

 

Train smart, live smart,

-Coach Garland

in Blog / Coaches' Articles / Coaches' Articles 1,569 comments

WOD 6/25

A. 3 Rounds for Quality
10/leg  Lateral Band Step-overs
10/leg  DB Box Step-ups @ 45s, 24” / 20s, 20”
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K  (2 laps around rig = 100 ft)

B. 800 M Run
12 Front Squats @ 145 / 100
9 CTB Pull-ups
600 M Run
9 Front Squats @ 145 / 100
7 CTB Pull-ups
400 M Run
6 Front Squats @ 145 / 100
5 CTB Pull-ups
*Total Time Recorded

Join us on Saturday morning {6.27} for our Free Olympic Weightlifting Open Gym
9:00 – 11:00 am || Register Here

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Free Olympic Lifting Open Gym Session || June 27th

Join {Coach} Erica Cuellar with {Austin Weightlifting} on the last Saturday of each month for a Free Community wide {members & non-members} Open Gym Session. Bring a pal or anyone who’s interested in learning or beginning Olympic lifting and lets throw around some weight!

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Austin Weightlifting || A community of weightlifters sharing their love and knowledge of weightlifting. Raising the bar, one lift at a time.

Saturday, June 27th || 9:00 – 11:00 am
In the Oly Center at CrossFit Austin

{Register Here}

in Blog 1,811 comments

The Prep at CrossFit Austin || July 6

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The next cycle of The Prep at CrossFit Austin will start on Monday, July 6th.
REGISTER HERE

THE PREP COURSE

[what]    What we like to call “The Prep” is designed to introduce new clients to the fundamentals and essential movements often seen in our group classes. The Prep is a course that teaches proper movement, recovery, mobility strategies, and a crash course on nutrition & lifestyle. This beginners program ultimately gives our clients the tools to make their time at CrossFit Austin life changing. We’re not just movers and shakers at CrossFit Austin – we’re thinkers, too. Producing athletes that train smart, work hard and also know their stuff is what we’re all about.

Train Smart | We’ll teach you to lift & move proficiently
Dedicated time working on the technique of CrossFit Movements over the course of 12 classes, with technical consistency being a focus. Regular exposure to the movements will adequately prepare each client for success in the group class environment. Quality over quantity in your movement is our goal.

Work Hard | We’ll teach you to recover effectively
The body repairs and strengthens itself in the time between workouts. It’s in this time that the body adapts to the stress of exercise and the real training effect takes place. Learning what and how to fill this time outside of the gym is our goal.

Think Well | We’ll teach you to eat efficiently
The individuality and uniqueness of our clients are what makes our community a phenomenal place to thrive in their training. Nutrition can’t be ‘cut and paste’ for each individual – there’s no cookie cutter way to properly eat. Revolutionize the way you view nutrition and eat over the course of 12 classes and learn what works best for your ID.

[structure]    The Prep = 1 Month of CrossFit Austin

If there’s one thing we take seriously, it’s quality over quantity. Yes, we give a shit about each and every person who walks through our doors on a deeper level. You aren’t a dollar sign or a name on a sheet. You’re a member of our family. In our opinion, there’s no way to teach anyone new to CrossFit quality movement and technique in a short amount of time. Thus, our introductory course that isn’t a cram session squeezed into a few day’s time. It’s an investment of a month on both ends. You meet with your coach 3x/week for 4 weeks, learning the ins & outs of what CrossFit and CrossFit Austin is all about.

1 month | 12 Sessions
Just show up; we’ll do the rest. The Prep course you enroll in will meet 3x/week for 4 weeks.  Structured like a CrossFit Class, your Prep course classes will be at the same time each day throughout the course length for 1-hour. Just show up, we’ll do the rest (we mean it!) –  Your coach leads you through the hour class, from welcome, to warm-up, to workout with the learning in between.

1 Coach | 6 athletes
The Prep Course is limited to 6 clients per course to ensure everyone gets quality, semi-private coaching, and our coaches can focus on teaching instead of managing.

With limited space in each course, wait-list opportunities are available.

>>Click here<<  to see a schedule of our upcoming  Prep Courses

Learn more about the CrossFit Austin coaches leading The Prep here.

PRIVATE PREP COURSE

[what]     For those that can’t make our available Prep Course classes  or would prefer a more private introduction to CrossFit, we offer the “Private Prep”. You get all the great resources and coaching we provide in the Prep Course in one-on-one, private training with a coach. Due to the smaller more flexible setting we are able to expedite The Prep process  and get you through the material quicker.

[structure]     The Private Prep = 5 Private Sessions

No different than our regular Prep Course, the Private Prep focuses on quality instruction. Structure is a bit different though – You and your coach will meet for 5 private training sessions based on your scheduling. Each session runs for one-hour.

2 Weeks | 5 Sessions
Just show up; we’ll do the rest. 5 private session over the course of 2 weeks scheduled at your convenience.  Your coach leads you through the hour’s session, from welcome, to warm-up, to workout with the learning in between.

1 Coach | 1 Client
The Private Prep Course is a one-on-one private introduction to CrossFit. Your coach will take you through the Prep Course curriculum in 5 private sessions, and  tailor the program to your individual needs.

>>Click Here<< to enroll in a Private Prep Course and we will contact you within in 24 hours to schedule your sessions with your coach

Pricing:
Group Prep Option:  $200
Private Prep Option: $300

Course Times:
{5:30 am on M/W/F} or {6:30 pm on M/W/Th}
July 6 – July 31

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WOD 6/24

A. 12:00 E202
Strict Press
5-5-5-3-3-3
*build from 50% up to 80-90% of 1 RM
*All sets of 3 should be at the same weight

B. Back Squat  x1x8 rest :60 – 2:00
*Build up to 90-95% of 2 RM in 8 sets

then..

Max Reps of Back Squat @ 80%
C1.  Super Mans x12x3 rest :10
C2. Partner GH Raise x6x3 Rest :60

“Do your work with your whole heart, and you will succeed – there’s so little competition.” –Elbert Hubbard

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WOD 6/23

A. 15:00 of Double Under Practice

B. 4 Round
In 5:00 or less
400 Meter Run
10 Alternating DB Snatch @ 45 / 25 (total)
Deficit Push-ups (M: 10, W: 5)
Run 400 Meters
Rest 1:00

*If athletes finish through both 400 M in under 5:00 minute rest remainder of time in addition to the 1:00 rest

“He who is not courageous enough to take risks will accomplish nothing in life.” –Muhammad Ali

in Workout of the Day 1,868 comments

WOD 6/22

A. E:90 0:90 (8 sets):
2 Hip Snatch @ 65-75% or your 1-RM Snatch

B.6 Rounds
:30 Back Rack Reverse  Lunges @ 95/65
:30 Rest
:30 Strict Pull-ups
:30 Rest
:30 Max Double Unders
:30 Rest
*record total  reps

“I want to show people what the possibilities are if you take care of yourself and do the right thing.” –Ben Vereen

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in Workout of the Day 1,394 comments

WOD 6/19

Active Recovery / Make up Day

A1. DL x20x2 @ 30%

A2. DB Floor Press x20x2

B. Teams of Two
Row 500 M
Run 400 M
Row 500 M
Run 400 M

*Relay Style
*Time Recorded

TOMORROW! Ladies – Join us for Women’s WOD + WINE

{Details}

 

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WOD 6/18 – TEST

TEST 

RX From CF.com

3 Rounds
7 Bar Muscle-ups
7 Squat Clean and Jerk @ 145 / 100 lbs

– C&J weight should be appx 65-70% of 1 RM
– athletes should be confident they can complete all seven reps in under 1:00
– the listed weight will be considered Rx
– Athlete’s can use  heavier weight if confident reps can be completed in under 1:00 / round
– If athlete’s scale up (see above) it will be denoted as “Rx+”

 

Scaled

3 Rounds
4 CTB Pull-ups
4 Ring Push-ups or Banded Dips
7 Squat Clean and Jerks @

– C&J weight should be appx 65-70% of 1 RM, athlete should be confident they can complete all seven reps in under 1:00 /round

Tomorrow is the last day to register WITH a T-shirt! Registration without a T-shirt will open tomorrow at 8:00 am!

{MURPH DAY 2015}

Murph

in Workout of the Day 2,506 comments
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