WORKOUT 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Scaled:
Men use 65 lb.
Women use 45 lb.
Join us at 11:30 for BBQ + Basketball to celebrate all your hard work in the Open!
Not much by way of logistics this week folks. Just like last week(s).
- Sign up for class
- Show up on time or early
- We will run 2-3 groups depending on how many folks sign up for each class.
- We will warm-up as a group in class
- Don’t forget we will be cooking burgers afterward and playing 3 on 3 basketball! {Details}
Finally I’d I just want everyone to know that I’m incredibly proud of you for attacking the Open this year. There have been many firsts and so many of you have taken a step outside your comfort zone achieving things you never thought possible. So be proud of all that’s been accomplished these last 5 weeks, and celebrate those accomplishments!
Above all else, constant and relentless effort moves us forward and I’ve seen so much of that effort these last 5 weeks. Thanks to all of you for inspiring and pushing me and everyone around you to be better!
Yay Thrusters!
– Coach Wes
A. Build to a heavy Single in the Clean in 15:00
B. 12:00 EMOM
3 Power Cleans @ 135/95
6 Burpee over Bar
**Extra Credit**
5 Rounds for Quality
:30 L-sit Hang
1 Lap Farmers Walk (heavy)
Saturday @ CrossFit Austin: OLY + BBQ + BASKETBALL
Free Oly Open Gym: 9:00 am – 11:00 am >>> Bring a friend
BBQ + Basketball: 11:30 am to 2:30 pm >>> Bring your A-Game
A. 5 Rounds for Quality
5 Goblet Squats
5 Russian KBS
5 Hollow Rocks
5 Perfect Push-ups
B. 15:00 AMRAP
20 OVHD KBS @ 24/16k
20 Step-ups @ 24/20 (Total)
400 M Run
*Completed Rounds recorded
“Every successful individual knows that his or her achievement depends on a community of persons working together.” –Paul Ryan
BBQ + Basketball + Beverages = A Damn Good Time!
Celebrate the end of the CrossFit Open and Austin’s lovely spring weather with your fellow CFA teammates! We will provide the meat and a few drinks, you bring a side or dessert and any additional franks you want!
Get your team of 3 together and sign-up for the March Madness 3:3 Basketball game here —> https://docs.google.com/
This is open to all CrossFit Austinites, [past // present // future] – Well behaved dogs + children welcome!
Details and updates>>> https://www.facebook.com/events/807615709322931/
Work hard | Sweat hard | Play hard
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. Build to a heavy Single in the Jerk in 15:00
B. DL x5x3 @ 75-80% Rest 3:00
C1. Horizontal Ring Rows x8-10×3
C2. Farmers Carry x 1 lap around the gym x 3 (Heavy)
“Great works are performed not by strength but by perseverance.” –Samuel Johnson
Life is like riding a bicycle. To keep your balance, you must keep moving. – Albert Einstein
Time. Work. Money. Family. Staying Fit. A Social Life. Nutrition. Dating. Sometimes I do a great job balancing my priorities. I feel in control and successful and proud of myself…and then… sometimes I feel like this…
Sometimes I just want to be a kid again, when life wasn’t one big balancing act. And, learning to ride that bike was my only priority. Most of us are committed to a number of things that must get done on a daily basis, but let’s face it, sometimes it gets tough to keep peddling.
So how do you find balance? What’s the secret?
Balance isn’t something you find. Balance is something you create.
Let’s get one thing straight, I am a type A personality, a perfectionist, and I love being on a schedule (most of the time). In other words, I like balance. During the week I do a pretty good job of creating that balance. I do a bang up job teaching most days, eat right, train hard, talk to the family, hang with friends, catch a few tv shows, read, and fall face first into my pillow. I have a solid routine when it comes to food prep which keeps me on the straight and narrow as far as nutrition goes. I am lucky enough that I also get to play every day. Yes, as in recess! I have also learned to leave most of my work, at work, even if that means staying after school a little longer and spending a couple hours at school on Sundays. My students also come with a lot of emotional baggage that I mentally have to leave at school.
I go straight to the gym from school (because if I went home first I would probably crash on the couch). Then there is the social life. I’m not going to lie, my social life was a lot more hip before I met crossfit, but that is because my priorities changed. My happy hour is now spent “lifting a bar”. I can kill two birds with one stone. Also, I’m older and hangovers suck! Most of the people I surround myself with now have the same goals too, which helps. Not to mention we have an amazing community of wonderful people.
Part of the draw of CrossFit is that it allows us to tackle anything life throws at us (mentally and physically). Unfortunately, if your balance is off, performance will suffer both at the box and in the rest of your daily activities.
No one is perfectly balanced. I surely am not. There are days that I am fully focused on my job and my students and could care less about anything else that needs to get done. Sometimes on the weekend I just want to eat and drink and not worry about my nutrition. There are times that I can’t make it to the gym. And my gosh, when was the last time I went on a date? So does that mean I am losing my grip and becoming a little wobbly on my bike? No, not necessarily. I am just shifting my priorities for a while.
Of course there are those days when you have to slam-on-your-brakes, and you might go flying over the handlebars. It happens. And so does the STRESS that comes with it!
When your balance is thrown off completely it can be hard to get back in the swing of things. Wipe off those knees, and climb back on that bike…Acknowledging that these things happen and choosing whether to let them work for or against you is a mindset. If you feel off balance, check your priorities. What is it that you are working towards or want to achieve? And are you leaving other priorities in the dust?
Tips for creating balance:
- Develop a routine for food prep
- Take time to play
- Leave work at work
- Stay focused on your goals
- Prioritize and understand that priorities shift
- Surround yourself with like minded people
- Acknowledge that bad days will happen, but get right back up when you get knocked down
Keep moving CFA!
-Stacey Magnesio
A. 5 Rounds for Quality
5 Goblet Squats
5 Russian KBS
5 Hollow Rocks
5 Perfect Push-ups
B. 12:00 AMRAP
10 Burpees
15 Power Snatches @ 75 / 55
30 Double Unders
*Reps recorded
“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along.'” –Eleanor Roosevelt
The next cycle of The Prep at CrossFit Austin will start on Monday, April 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 shit 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:
{6:30 am on M/W/F} or {6:30 pm on M/W/Th}
April 6 – May 1