A1. Press x3x5 build by feel :60
A2. Horz. Ring Rows x3x5 Rest :90
B. 15:00 AMRAP
8 Back Rack Walking Lunges (total)
200 M Sled Drag
*Rounds recorded
Welp. It happened.
The first few months of the New Year have come and gone. MARCH IS AROUND THE CORNER! I was inspired the other day by an amazing client. We’ll call her Lizzard. She mentioned something about a competition she has going and that she’s winning. After digging a little deeper, I learned what and who the heck she was talking about.
A little about Lizzard: She and her partner are working with one of our Coaches privately [personal training] with the goal for movement quality and quality of life. They are older clients who’d become sedentary… the comforts of life had just gotten the best of them – they’d become fragile.
Lizzard has achieved so much in her short time working with Coach Garland and is so proud of her accomplishments [earned!]. She can move. She’s motivated to move. She can do things she’s not done in years. She doesn’t hurt. She beams with pride in the fact that she’s ‘winning’ her competition.
With who? WHO THE HECK IS SHE COMPETING WITH?!
Her former self.
Lizzard views her progress, training and goals in terms of competing with “Lizzard of 6 months ago” and “Lizzard of 2 weeks ago”. She PRs regularly and has daily wins.
What. A. Mentality.
As we get into the trenches of month 3 in 2015, with Spring + Summer teasing us just ahead and for many of us, competition season (hello CrossFit Open 2015), our New Year goals may seem to be off somewhere in the distance… or perhaps somewhere behind us (oops! left those in the dust back there somewhere…) perhaps adopting Lizzard’s mentality can help us get back on track and stay hungry. Regular PRs and daily wins are something that we could all use a dose of.
How are you doing compared to the 6-month old version of you? 2-week old version? 2-year old edition?!
Take some time to appreciate who you are today and what you have accomplished. It might be a breath of fresh air compared to that laser-beam focus you have on what you haven’t accomplished. How you are faring compared to another doesn’t pale in comparison to how you are doing compared to your former self. #HeresToTheWins
-Coach Ade
Skill work: Toes to Bar & Wallballs
21-15-9
Front Squats @ 135 / 95
Wall Ball
Toes to bar
“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”-John Quincy Adams
A. Hang Clean x2x6 @ 80-85% Rest 2:00
B1. Bench Press x5x5 rest :30
B2. Kip Pull-up x3-5×5 Rest 2:00
C. 5 Rounds
:30 Hollow Hold
:30 Plank Hold
“Success is not final, failure is not fatal: it is the courage to continue that counts.” –Winston Churchill
[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 {7:30 pm on M/W/Th}
March 9 – April 3
The CrossFit Open officially begins in two days! For some of us that means year 6 of The CrossFit Open and for others it may be your first taste. Today I want to run through some quick logistics for how to navigate The CrossFit Open at CFA!
The Announcements
Workouts are announced live every Thursday at 7 pm central time. Once the workout is announced, 2 high-level CrossFit Athletes then go head-to-head and compete in that workout. We will be hosting a viewing party for the announcements and projecting the event on to our main whiteboard on the following Thursday evenings:
Thursday PM – February 26th
Thursday PM – March 12th
Thursday PM – March 19th
Thursday PM – March 26th
The only exception being Thursday 3/5 (Open WOD 15.2) when the announcement event will be held live here in Austin.
The Workouts
We will be doing the workouts as a gym on Saturdays. This will be a part of our regular group programing throughout the month. Since we do not know the workouts in advance we may have special instructions for Saturday’s classes once the workout is announced, so check the website and Facebook for any special instructions on Fridays. Also, be sure to reserve yourself a spot in class on Saturdays at either 9 AM or 10 AM. If you can’t make it on a Saturday, you’re free to do the workout anytime during Open Gym.
Official Scores and Judging
To have an officially validated score you must have a judged scorecard. Judges will be provided and available on Saturdays however, if you can’t make it on a Saturday you are responsible for finding your own judge to judge your workout. We will have official scorecards printed and available after the workouts have been announced.
Scheduling
Programming for our group classes will be designed to work with The CrossFit Open workouts each week. My suggestion is to maintain your current training schedule and simply use The CrossFit Open workout as your last workout of the week. We will make sure folks are prepared to do their best throughout the duration of The Open!
And last but not least, remember to have fun! The CrossFit Open is a great time to test yourself and push outside of your comfort zone, but mostly – its a ton of fun!
-Coach Wes
Skill Work: Deadlift
A. 5 Rounds
5 Deadlifts @ 70-80%
10 Step-ups 24/20
200 M Run
“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” –Mattie Stepanek
CrossFit Austin offers classes 6 days a week with a wide variety of morning and evening sessions available
{Check out our Schedule}
Located south of downtown
8708 S. Congress, Building C
Austin, TX 78745
If you’re participating in The CrossFit Open, join us on Saturday mornings to complete the weekly WOD!
A. Power Clean + Strict Press
x2+1×5 Rest 2:00
B. Annie
50-40-30-20-10
Sit-ups
DUs
“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” –Francis of Assisi
Teams of 3-4
15:00 AMRAP
5 HPC
4 Shuttle Sprints (25 yds)
*Rounds recorded
Women’s WOD + Wine >>>> Come on out!
