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
[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.
[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
A1. Front Squat x1+1 x 4 Rest 2:00
Rep 1:
:02 Down
:04 in bottom
Rep 2:
Normal tempo
A2. Strict Pull-ups x2-6×4
B. 800 M Run
3 Rounds
10 Kip Pull-ups
20 Wall Balls
800 M Run
*time recorded
“Walking with a friend in the dark is better than walking alone in the light.” –Helen Keller
WORKOUT 15.4
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans Etc.,
adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb. Women clean 125 lb.
(Scaled Men & Women 18-54) Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.
A. 21:00 alt. EMOM
Min 1 – 5 Russian KBS
Min 2 – 3 Goblet Squats (:02 down, :04 in the bottom)
Min 3 – 5 Push-ups (:03 down, :03 up)
B. 20:00 AMRAP
400 M Run
4 Strict TTB (On rings)
6 Wall Balls 20/14
8 Russian Sit-ups (Total 4/arm)
10 Flutter Kicks (Total 5/leg)
12 SA KB Push Press (Total 6/arm)
Reminder – The gym will be closed in the afternoon from 1:00 pm to 5:30 pm for a staff meeting. Please join us at 5:30 pm for Open Gym!
All morning classes will remain on our normal same schedule.
Skill: TnG DL, Step-ups, Double Unders
8:00 AMRAP
15 DL @ 225, 135
15 Step-ups @ 24/20
15 Double Unders
“Opportunity does not knock, it presents itself when you beat down the door.” –Kyle Chandler
We’d like to wish a special Happy Birthday to {Veteran of the Year} Ray Bertram!
Today Ray turned 50! He has been with us since early 2009, {Ray has been with us so long he predates our MindBody account} faithfully attending the 7:30 am class three times a week. A pretty amazing example of loyalty, consistency, and dedication.
He also is a beast, holding the pull up record in our gym among other feats. This is also the first year we’ve talked him into competing in The Open! Go Ray!
A. Power Clean + HSC x1+1×10 @ 60-70% Rest :60-90
*Not a max, focus on speed and technique
B. Tempo Front Squat x1+1 x 6 Rest 2:00
Rep 1:
:02 Down
:04 in bottom
Rep 2:
Normal tempo
10:00 EMOM
2-3 Strict Pull-ups / chin-ups
*Add weight if you can achieve full ROM, and the reps are easy
Full ROM = Clavicle to Bar
“Leadership is the capacity to translate vision into reality.” –Warren Bennis
I posted this a couple years ago but to piggyback off of Genevieve’s post re: healthy feet and its own personal fascia, figured this would help attack things on a more global scale.
So, we’ve seen them at one time or another in the gym. You know, the long, circular, white or black foam rollers. We know they must be beneficial, because so many people use them. You might have tried using one, only to be left scratching your head and wondering why you were rolling around the floor.
Foam rolling can be very beneficial to your routine, if you know what you’re doing. I know what you’re thinking…. “If everyone else is doing it must be working?” Although your mama probably warned you about following the crowd, foam rolling is for everyone—Crossfitter or sedentary Joe!
Let’s start with the physiological aspects (nerd alert) of foam rolling. It’s a form of self-myofascial release therapy (SMRT) used to break down scar tissue and adhesions that form on soft tissue after repetitive use. “Myo” is Greek for “muscle” and “fascia” is a web of connective tissue found throughout the body. Myofascial release is stretching of the muscle and fascia.
We all have a pretty good idea as to what a muscle is but sometimes I lose my audience when I say “fascia.” To really understand the importance of foam rolling, we have to understand what fascia is and how it works. Fascia is the connective tissue surrounding our muscles, which as a whole is known as the myofascial unit. Picture a sandwich (the muscle) wrapped in saran wrap (the fascia). The saran wrap holds the sandwich together and they move as a unit. Since these two are interconnected, if we stretch our muscles, we stretch the fascia surrounding them. The same concept applies for injured muscles. If we damage or tear them, we have damaged and torn the fascia. Thus, we can’t “tear” into the sandwich (the muscle) without “tearing” through the saran wrap (the fascia).
So now you know if you tear muscles, you tear fascia. What you don’t know is every time you work out, you are tearing muscle fibers. It’s nothing to be scared of as that’s how you build strength. However, both the muscle fibers and the fascia become tighter and shorter each time. Picture your body as a chain. When there is a kink (shortened muscle fibers and fascia) in the chain, it causes stress in other parts of the chain. Will a kinked chain still be able to perform its function of let’s say holding up a large speaker over a football stadium? Sure! But over time, the added stress on the chain from that kink will cause the chain to break, dropping the speaker onto the stands…ouch!
Our body is durable but it’s not invincible. Breakdown happens when we get out of shape, and develop more “kinks,” making us more prone to injuries.
Foam rolling alleviates these kinks, by breaking down scar tissue and the adhesions that form on the soft tissue after repetitive use. These scar tissues and adhesions are formed from the micro tears we create daily from not only Crossfitting, but also our lifestyles and habits outside of Crossfit. The micro tears eventually build up onto each other and lead to bigger problems. Imagine your torn muscles and fascia (after tightening up) as dough balls and the foam roller as your rolling pin. We smooth out dough balls to form wonderful, light pastries. Similarly, the foam roller stretches and lengthens your distorted myofascial units back into a functional state so that your body works more efficiently. If you can be consistent with it, foam rolling not only prevents these “dough balls” from hindering your fitness or lifestyle goals but also helps:
Moral of the story? Start to incorporate foam rolling into your daily regimen. Come in early and knock it out before a workout. Long day at work? Get on that roller and release the stress your body is carrying. It may not look pretty and it’s definitely not one of the most flattering things to do in public! But if you’re looking to see gains in your 1 RM snatch or kipping pull-ups, you won’t until you work out your kinks, lengthen those dough balls, and finally gain the flexibility needed to realize your body’s full potential.
Remember these rules of foam rolling:
1. It will hurt.
2. Pain is good, it means you’ve found those dough balls (aka trigger points) needed to release the tension.
3. Once you feel pain, roll over that spot until you feel some relief.
4. BE CONSISTENT…see it as corrective, preventative, restorative, and daily maintenance. The more consistent you are with foam rolling, the less pain you will feel in the long run.
5. Make it a part of your life! Embrace it and all of its glory…yes, even the awkward positions you may have to get into in order to roll out tight areas.
6. Foam rolling is FUN. Much more fun than watching others train while you sit out because you injured yourself.
-Coach LeGare
In addition to being a superstar CrossFit athlete and coach at CFA. Leigh is a Certified Recovery Specialist and Practice Development Manager for Airrosti Rehab Centers.
Skill: Pull-ups & Thrusters
“JACKIE”
1000 M Row
50 Thrusters @ 45
30 Pull-ups
*Time cap 20:00
*Record time
“Inspiration is one thing and you can’t control it, but hard work is what keeps the ship moving. Good luck means, work hard. Keep up the good work.”-Kevin Eubanks
