A. 15-20 Minutes of TTB practice
B. 21-15-9
Two-arm DB GTO @ 45/35lb
Box Jumps 24/20
TTB
*Time Recorded
New Article from Coach Tim >>>> Build Your House!
“Coming together is a beginning; keeping together is progress; working together is success.” -Henry Ford
Big thanks to everyone who came out to sweat with us at our Community WOD this weekend!
A big bad wolf saw the two little pigs while they danced and played and thought, “What juicy tender meals they will make!” He chased the two pigs and they ran and hid in their houses. The big bad wolf went to the first house and huffed and puffed and blew the house down in minutes. The frightened little pig ran to the second pig’s house that was made of sticks. The big bad wolf now came to this house and huffed and puffed and blew the house down in hardly any time. Now, the two little pigs were terrified and ran to the third pig’s house that was made of bricks.
The big bad wolf tried to huff and puff and blow the house down, but he could not. He kept trying for hours but the house was very strong and the little pigs were safe inside. He tried to enter through the chimney but the third little pig boiled a big pot of water and kept it below the chimney. The wolf fell into it and died.
The two little pigs now felt sorry for having been so lazy. They too built their houses with bricks and lived happily ever after.”
– credit: www.short stories.com
We’ve all heard some version of this story, at least those of us that grew up before Facebook and Instagram. What if we take this story, change the characters and details up a bit, and then apply the general theme of the story to your training regimen? What does that look like…sticks, or bricks?
Over the years I’ve witnessed the evolution and devolution of people walking in and out of the doors of different gyms. The ones that stick with it for the long haul and make it a part of their lifestyle seem to approach things a bit differently than the other folks. That doesn’t mean they didn’t attempt to build a house of straw or sticks before they got wise and started laying down the bricks. What it does mean, is that they eventually found a better/more sustainable way of building their house. The goal of this article is to hopefully save someone the time (and possibly money) trying to build that new house, or remodel an existing one with more sustainable materials. The sustainability may just start with your blueprint…your paradigm or the way you approach things at the gym.
The straw and stick village residents occasionally take the shortcuts. You may know these folks. They may slack on their warm-up, cut reps here and there, or forfeit sets and reps that could be used to improve their range of motion and stability for sloppy form and heavier weight. We can all fall victim to these things on any given day. Those who have been on their fitness journeys for some time know when they have been slacking on the little things. If the house starts to creak, something might be a little out of whack.
All that huffin’ and puffin’ without a solid foundation can lead to injury and a demolished housed. Let’s work hard, train smart and do the little individual things/maintenance that each and every house needs. I challenge you take to the time, ask the questions and put in the work to build the best house you can. I challenge you to you to not brush off the “easy” skill work, but to embrace some of the different drills that can improve your overall skill set. Even if you can perform a skill, strive for improvement and more proficiency. Re-evaluate, re-assess. Build your house out of bricks. Those “modified” drills just might be the bricks your house needs to bust through an annoying plateau.
Warm-up. Cool-down. Improve stability throughout a proper range of motion. Skills and drills. Rest. Refuel. Recover. Repeat. Build a strong and secure foundations. Lay bricks!
Build your house,
-Coach Garland
A. 20 Minutes of MU Work and Power Clean work
B. 4 Rounds
5 Muscle – ups
10 Power Cleans @ 155/105
200 M Run
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” –Lou Holtz
AOM Isaiah Rosario competing in our Spring Cleaning Competition
9:00 am Class:
4 Rounds
10 Ground to OVHD @ 135 /95
25 Wall Balls 20/15
400 M Run
10:00 am Class:
Free Community WOD – All skill levels welcome! It’s a partner WOD so bring a pal or come meet a new friend!
Come join us on Saturday, May 16 @ 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
A. 10:00 Alt. EMOM
Min 1: 3 Strict Press by feel
Min 2: :10-:15 Front Lever Tuck Hang
B. Congo Style Team Workout:
40 DU
30 Cal Row
20 TTB
35 DU
25 Cal Row
15 TTB
30 DU
20 Cal Row
10 TTB
***Free Community WOD >>> Saturday @ 10:00 am
***Spring Cleaning Recap >>>> All Cleaned Up!
We would like to say a HUGE thank you to everyone involved in our Spring Cleaning Competition last weekend! We were able to raise $500 for Linzi Newth’s new non-profit, GingerCare Pets. GingerCare specializes in matching homeless pets with the elderly in a mutually beneficial relationship that allows for stimulation and companionship amongst both, all while providing the necessary medical care for the pet. This is to include regular visits by a veterinarian or technician whom helps to assist and educate the client in caring for their pet. When the client can no longer properly care for the animal, GingerCare aids in the intake process in order to prepare the pet for a new home.
Congratulations to CFA’s own who competed: 
Leah Alter
Beverly Lopez
Ashley Coraci
Isaiah Rosario
Shelby Clark
Austin Coover
Stephen Crockett
Dan Morice
And thank you to all of the competitors from other gyms who came out for the event!
Thank you to all of our volunteers:
Ade Rampaul
Daniel Avneri
Danny Gomez
Erica Cuellar
Jamie Kimball
Jodi Vaughn
Kayleen
Lee Perry
Lindsay Gale
Linzi Newth
Leigh LeGare
Mark Grande
Mitch Tabera
Monique Clements
Seth Rosen
Shanda Evans
Tim Garland
Walker Palicek
Wes Kimball
*Please forgive me if I’ve forgotten anyone!
Thank you to our Sponsors and those who donated prizes:
Airrosti
Fringe Sport
Cyclone Speed Ropes
Reebok Outlet
Kong Screen Printing
And finally a huge thank you to everyone who came out to cheer and support!
We will continue to donate the proceeds from Spring Cleaning t-shirts to GingerCare. We still have several in stock so come grab one and make a contribution to an awesome cause!
Congratulations to Linzi Newth for all of her hard work! This is what community is all about.
-The CFA Team
[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.
[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:
{6:30 am on M/W/F} or {6:30 pm on M/W/Th}
June 1 – June 26
A. 3 Rounds
5 Ring Dips
10 Burpees
200 M Run
Rest 2:00
*if you have muscle-ups muscle-up into the first rep
B. 3 Rounds
5 OHS @ 135/95
5 Power Cleans @ 135/95
200 M Run
Rest 2:00
A. Power Clean + Hang Power Clean + Jerk
x1+1+1×6 Rest 2:00 by feel
B. DL x2x6 @ 90% of 3 RM Rest 3:00
C. 3 Rounds for Quality
100 m OVHD Walking Lunge 45/25
10 Toes to Ceiling
