*Big thank you to those who were able to make it out to Wimberley to help and for the donations we’ve already received. We’ll be accepting donations through Friday and there are other folks planning to go back out to Wimberley this week.
20 Calorie Row
30 Burpees
30 Two-arm DB GTO @ 45/35lb
30 TTB
100 FT Walking Lunge
*Complete Congo Style Teammate jumping onto the rower as soon as the teammate in front of them is off.
We are so excited about the generous donation that Michael Mallard and the folks at 3 Can Events & The Trail of Lights Foundation! Michael dropped off a HUGE load of shirts, blankets, water, cups, and bottles! Coach Tim and Lee Perry will be making a trip to Wimberly after the 9:00 am class to deliver these donations so if anyone wants to help us load their trucks it would be greatly appreciated!
As I write this post, I’m contemplating life and all it has to offer and in my hand I have a hard apple cider to help me hopefully sound intelligent when I’m typing this up. When I think deeper
into why I have this drink I look at two different scenarios in my head.
A) This is freaking delicious and I DESERVE THIS DRINK!
OR
B) I need to be eating 200 grams of carbohydrates every day and I am not even close and it is past my bedtime so liquid calories it is.
How many of us would have chosen A? Why did we choose A? Is life giving a whole bunch of lemons? Maybe we need to look at what we have going on in our lives and assess our stresses and plan accordingly especially when it comes to our meals and what we are using as our fuel.
Eating just to eat is not the way to achieve our goals. We need to eat to feed the machine.
A car of any sort, I was going to use the normal Ferrari/Lamborghini/fast sports car analogy but we’ve heard that too many times, has very specific needs to run correctly, get you the best gas mileage or not get a flat tire on the way to work. We might be able to get by without filling up the tires but when you need them most you are on the side of the road.
Our bodies are the exact same. So treat it right.
Life happens. We all know that but don’t make up an excuse to eat a whole carton of ice cream or the whole large pizza.
Treat yourself, but in moderation. Longevity is the goal. We want to live as long as possible and to keep doing what we love. We need healthy habits to keep that going though.
So put down that spoon and grab yourself a fork instead and binge out on some salad with some color in it. I’ll take your spoon.
A. Hip Power Snatch + Hang Power Snatch x2+1×5 by fee
B. 4 Rounds
6 Front Squats @ 135/95
8 Push-ups
100 M Sled Drag
CrossFit Austin is accepting donations for flood relief in central Texas. Let’s rally together and show what community is all about!
Click below for a list of items that are needed. {Details}
As we all know, the recent floods have been devastating for central Texans. In an effort to do what we can to help our friends and neighbors, CrossFit Austin is setting up a drop off center in the front office for donations. If you would like to bring any of the following items to be donated, you may leave them in the front office and we’ll make sure they are taken to the appropriate locations.
Items Needed: Cleaning supplies – Solutions, towels, sponges, brooms, mops, etc… The flood waters left a lot of mud throughout homes. Trash bags Water – Many homes are currently without running water. Bottles and jugs are greatly needed. Clothes & Shoes – All sizes (laundry detergent to wash those that are salvageable) Blankets & Pillows
Toiletries Gift cards
Thank you in advance. We have such an amazing community of people and we hope that by coming together we can make a difference in the rebuilding of these people’s lives. If you have any questions feel free to contact us at info@crossfitaustin.com
First off, we’d like to say a huge congrats to Coach Erica! She competed this past weekend in the Memorial Weekend Open in Rockport, TX. This badass babe had a 56kg Snatch and at 75kg Clean & Jerk. Congratulations on your AWESOME work and we are so proud of you.
We would also like to wish Coach Wes, and members Beverly Lopez, Leah Alter, and Nick Piacente the best of luck as they compete in the Weightlifting Wise Championships at the Naturally Fit Games the first weekend of June.
If Olympic Lifting piques your interest (or scares the crap out of you), we’d like to invite you to join us on Saturday, May 30th for a FREE Oly Open Gym session with Coach Erica. We’ll have the Oly center open from 9:00 am to 11:00 am. Coach Erica will go over the basics in the first part of the session and then we’ll get down to lifting! This session is open to everyone: members, non-members, experienced lifters, brand newbies, excited participants and the hesitant friends. Come one, come all and let’s lift!
Every person who starts CrossFit started the same. The movements were awkward, we lacked strength, and what the heck is a kipping pull up? But if we all started the same, how come only some CrossFit athletes excel in competition, get “the body”, and make strength gains? Some will chalk it up to pure talent. They were born with it. “She’s a natural!” they say.
Mindset plays a huge part in CrossFit! How you take on a challenge or handle a setback or interpret criticism is all about your mindset.
As I sat in on our first back to school staff development day this year (wishing I was still on the beach sippin’ on a drink with a little umbrella in it), we watched Stanford University psychologist Carol Dewek talk about The Power of Believing That You Can Improve. She explained that:
“Mindsets are beliefs- beliefs about yourself and your most basic qualities. Think about you intelligence, your talents, your personality. Are these qualities simply fixed traits, carved in stone and that’s that? Or are they things you can cultivate throughout your life?”
“People with a fixed mindset believe that their traits are just givens. They have a certain amount of brains and talent and nothing can change that. If they have a lot, they’re all set, but if they don’t… So people in this mindset worry about their traits and how adequate they are. They have something to prove to themselves and others.”
“People with a growth mindset, on the other hand, see their qualities as things that can be developed through their dedication and effort. They understand that their qualities are just a starting point and that no one has ever accomplished great things without years of passionate practice and learning.”
The next time you face a WOD that you know will be a challenge, or go for a deadlift PR, or fail at another muscle up attempt, remember that you have a choice. You can choose to interpret it with either a fixed mindset or a growth mindset. Which mindset will you choose?
A car of any sort, I was going to use the normal Ferrari/Lamborghini/fast sports car analogy but we’ve heard that too many times, has very specific needs to run correctly, get you the best gas mileage or not get a flat tire on the way to work. We might be able to get by without filling up the tires but when you need them most you are on the side of the road.
