“The most important thing, in anything you do, is always trying your hardest, because even if you try your hardest and it’s not as good as you’d hoped, you still have that sense of not letting yourself down.” –Tom Holland
If you’ve spoken with Aaron Davis, you’ll know for programming purposes, he separates his athletes (after testing) into two categories:
Power athletes: Hard chargers. Strong, fast and can usually handle high amounts of pain. They feel most comfortable leading early and trying to hang on late. Weakness is pacing and fatigue towards the end of competitions/workouts. They lack patience.
Stayer athletes: Endurance minded, strategic and has moderate pain thresholds. Most comfortable in even paces and knowing what to expect. Weakness is playing it safe.
I’m a ‘stayer.’ Those I train with have labeled me ‘Rain Woman.’ I number crunch, come up with splits based on rep schemes/my abilities, and strategize as soon as a workout is released. I pace myself at the beginning of a workout and ramp up as it progresses. Sometimes I play it too safe, compromising my overall time/results.
I didn’t realize how hard wired I was as a stayer until I met with my supervisor last week. I found myself using Aaron’s definition of a ‘stayer’ to define my work ethic. While it has worked for me and gave my supervisor some perspective, I could tell he wanted me to take on some traits of the power athlete. Not play it so safe and lead early.
Cue introspective thinking, past conversations with Aaron, and being reminded of ‘The Three Little Pigs’ (random). The stayer athlete (me) is like the third pig. This pig builds his house on a foundation and out of bricks. He’s strategic and has a plan. It may take longer to build but it’ll sustain. The power athlete is like the first pig. He builds his house out of straw. He does this quickly and without a plan. He comes out fast and strong while throwing caution to the wind (get it? Wind? 😉 ).
The traditional moral of the story states the third pig as the overall winner. But for our purposes, both pigs come out on top. The task was to build a house and they achieved that. However, both have their drawbacks. The ‘stayer pig’ took much more time to complete the project. Yes, it will last longer but if he keeps this mindset for every task (or workout) assigned to him, the time spent being strategic, sometimes costs him valuable time in producing results. The ‘power pig’ took less time and even if his house gets ruined, it doesn’t affect him. He’ll continue to fight/hang on until the job is done or redone.
However, if this is the only way he operates, he sets himself up for quicker fatigue, burn out, and fewer results. Take this blog in whatever way you perceive it but can you classify yourself as one of these athletes? In the gym and/or life? If so, some of us stayers can afford not to be so strategic/safe. In return, producing results faster than we’re used to seeing. While the ‘power pigs’ could afford slowing down a bit and having the patience/plan for more substantial gains. Maybe we can emerge as the second pig and houses made of sticks will be the perfect plan? 😉
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”- Arnold Schwarzenegger
Changing it up from last time and hitting my favorite food spots in the ol’ ATX in this blog post because you have to be able to go out with your friends and family and enjoy yourself and not stay cooped up in your kitchen and cook the same chicken and broccoli for every meal . You need to go out and experience new food which could spark some interest in trying to make that food at home, thus expanding your recipe book from two items to three items.
Numero uno: Independence Fine Foods (Manchaca & Slaughter)
This lovely little spot is on my way to the gym every day so it reels me in when I really need something to eat. At breakfast you cannot go wrong with a gluten free sweet potato waffle which will rock your world and it goes great with a nice cappuccino for those coffee lovers out there. At lunch they have different selections which could range from pork tenderloin to chicken with plenty of sides which will make your mouth water. Dinner is special every night, but they usually roast something and it will be out on the carving block which they cut right in front of you and pair with two delicious sides.
Numero dos: Picnik (South Lamar)
If haven’t heard of this place you’re living in a hole. Home of butter coffee which is known for leaving you full of healthy fat and caffeinated for the day. They also have wonder meals you can pick up for the day which are paleo.
Numero tres: Bouldin Creek Café (S. First)
Even though they do not serve meat on their menus they make some delicious food packed with fresh veggies and interesting combos which can make any omnivore happy.
Numero cuatro: District Kitchen (West Slaughter)
A quick read over this menu will have you thinking 2 things. 1st everything sounds delicious and 2nd more than 50% of the menu is gluten-free, vegan or paleo. That’s all I have to say about that.
Numero cinco: Bananarchy (West Live Oak)
Frozen bananas covered with some yummy toppings could only mean happiness for your tummy. If you are craving something sweet why not make it something we eat for extra potassium. Joe Banana is a must have. You’ll get your coffee fix for sure.
So onward, Omnivores! Go out and eat well.
Do you you have a favorite spot to chow down in Austin? Share your knowledge!
Min 1 – :10-:15 WF Handstand
Min 2 – Row Pike Up 3 reps @ 3333
Min 3 – Strict Ring Dip 4 reps @ 33X1
*If you have muscle-ups muscle-up in to the first reps
B. 12:00 EMOM
5 Kip CTB Pull-ups
4 PC to OVHD @ 135/95
3 Burpees Box Jump Step-down 24/20
*Sets completed under :30 recorded
*If set isn’t completed under a minute rest the following minute
**Extra Credit**
3 Rounds
12 DB Bench Press
12 Diamond Push-ups
*Last 2 reps should be difficult
New cycle of The Prep starts Monday, May 4 >>>> Get Prepped!
“Just play. Have fun. Enjoy the game.” –Michael Jordan
20 Burpee over Bar
20 Hang Snatch
20 Muscle-ups
20 Hang Snatch
20 Burpee over Bar
M:95-135 lb
W:65-95 lbs
Flow:
2 Person teams, athlete one will complete all the reps for a movement then athlete two will complete all the reps. Teams will move to the next movements together. Except for muscle-up, athletes will split the reps and alternate each rep. If one athlete can’t complete the rep the other athlete can complete it for them.
**Scaled Version**
20 Burpee over Bar
20 Hang Snatch
20 CTB Pull-ups (any style)
20 Hang Snatch
20 Burpee over Bar
M: Weight of your choice
W: Weight of your choice
Flow: each athlete completes 20 reps at each movement, but can alternate however they’d like.
Linzi Newth, Founder of the new Non-Profit Organization, GingerCare needs some help getting her program off the ground. She’s been an awesome member of CrossFit Austin since 2012 and we are very excited to be donating proceeds from theSpring Cleaning Competition to her cause.
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.
***We also have raffle tickets available! Enter for a chance to win an awesome prize pack for your furry friend! $5 per ticket – See a coach for details!
Join us on Saturday, May 9th from 9 am – 12 pm! Details and Registration >>>>HERE
Last day to register with your t-shirt size guaranteed is Monday, April 27th by 9:00 am! Spread the word and let’s pack the house!
Join us this weekend {4.25} for an afternoon of bowling, snacks, and a little friendly competition! Hosted by Coaches Tim, Mark, and Ben at Evo Entertainment just a hop, skip, and a jump down the road from CFA.
