A. In 20:00
1 RM DL
B. 3 Rounds
10 DL @ 225/155
20 Step-ups (Total) 24/20
“Effort only fully releases its reward after a person refuses to quit.” -Napoleon Hill
4 Person Teams
100 TGU @ 15/10
100 Wall Balls 20/14
100 Ball Slams
100 Double Unders
Starting is the hardest part…
Need a little motivation? Check out this {post}
{The Prep} starts Monday (Jan. 5). Why wait?
![Photo: [ s t a r t i n g ] is the hardest part of anything.
Cleaning the house. Getting into yoga. Becoming fit. Planning a trip. Renovating your bathroom. Writing your book, that song, that film... of learning meditation, or painting or how to build a house...
Starting is no doubt the steepest step, the biggest hurdle, the most giant obstacle standing between where you are and what it is you want to achieve.
That’s because the first step is the heaviest, the one with the most resistance, the one requiring the most effort, the most motivation to move through, the biggest hit of inspiration to ignite. It takes more effort to light a fire from nothing then it does to feed it kindling and newspaper to watch it burn. You've gotta psych yourself up for the process of beginning just to get the gears rolling, and get yourself revved up enough to deal with the challenges you know are waiting for you, especially when you’re about to tackle something big like your dreams.
Let’s be honest, it’s much smoother and easier, and probably a hell of a lot more enjoyable to just get in an extra hour of sleep (hello snooze button!), or a glass of wine, or sink into your couch watching a.n.y.t.h.i.n.g that’s on rather than sitting down to map out your book, your next investment or your feature film. Starting is the rough part, gaining momentum takes energy, getting the juices flowing and getting into the zone takes work, but that’s only a small part of why we resist beginning.
We don’t stay stagnant just because moving towards our goal is a challenge. I think we stay smoldering in our own stuck-ness because the whole process is intimidating.
Where will I start? Will I be good enough? Am I going to disappoint myself? Will I look stupid if I’m not any good at this? What happens if I can’t actually write, or draw, or touch my toes or even make it a kilometer on my run without feeling like I’m going to puke my guts out? We’re scared of what we’ll tell ourselves if we don’t exceed our own expectations. And... righteously so. Our self-judgement is nothing to mess around with, I mean really, who wants to be on the receiving end of that type of ruthless, heartless sabotage?
And then just to add a little more spice to your life you have the gem of resistance to actually being a beginner, about being inexperienced, about being new, about not having mastered blank, blank and blank yet, but the thing is, you have to go through that initiation of not knowing what the hell you’re doing to get to the sweetness of knowing—ten thousand hours to become an expert at something has to start somewhere right?
So when we’re dealing with our dreams, with our goals and our aspirations, why not sit down and give ourselves a lil’ pep talk, a whole lot of compassion and a big dose of the reminder that it’s totally normal to be terrified of tackling whatever it is we are attempting. Just because we’re scared, and just because we know the next few steps are going to be hard, doesn't mean it’s not going to be worth it.
It’s normal, it’s part of the process, and if they’re big goals—vast, expansive, intricate, time-consuming, rock-your-world-into-complete-metamorphosis type goals—then I figure hell yeah, it’s probably expected that you’re bound to be just a little bit freaked out.
It’s not the easiest of tasks to sit with the fact that although we want something, we know the journey towards it is going to be rough. It’s a challenge in itself to choose anyway to dedicate yourself to something that’s going to take a lot of time and a lot of practice, mega, mega practice to achieve—it’s daunting and off-putting, and as big as the goal is itself.
We just need to be reminded of the knowledge that these goals of yours—the dream house, dream job, dream practice, dream life, are not just going to spontaneously, magically, effortlessly, fall into your lap, unfortunately no, no they’re not. But with dedication and discipline and diligence those bad boys can still be yours, you’re just going to have to work for it and towards it.
Floating into handstand is never going to happen if we only stretch our hips, or never try and kick up, or don’t get on your mat and rock that shit out every single day until we get there. We won’t be making a living as an artist if we never sit down and move through the tough and tiresome patches to master our art, and we definitely won’t be waking up to the sound of the ocean and dolphins squeak squeaking if we don’t work for it and plan for it and save for it.
It’s up to you to make your goals your reality, because although I wish it wasn't so, dreams don’t just magically unfold simply because you wish them to.
Action is the biggest truth and your biggest asset, so why is it again that you haven’t started moving towards your goals? Even though it isn't easy, find solace in the knowing that starting is the hardest part!
[the mindful life]
New Year = New You
Start here... We’re right behind you + your biggest fan.
I want to start CrossFit ---> The Prep
[ http://www.crossfitaustin.com/2014/12/17/the-prep-at-crossfit-austin-january-5 ]
I want to start cleaning up my nutrition --->Whole Life Challenge
[ http://www.crossfitaustin.com/2014/12/17/team-crossfit-austin-the-whole-life-challenge ]](https://scontent-a-lax.xx.fbcdn.net/hphotos-xfa1/v/t1.0-9/p235x350/10455088_10152667621088315_8024519211568962893_n.jpg?oh=00509b62aeb71f5c59233ed5875952e5&oe=55312493)
If you haven’t had a chance to meet these folks yet, we’d like to take a moment to introduce the newest members to the CFA Community.
They joined the team and December and we’re happy to have them!
| Desa Swaim | Kristy Marsillo | Diana Martinez |
| Joclyn Hanks | Ana Hernandez | Armando Galarraga |
Welcome guys! We’re happy to have you on the team!
*If you are a new member and haven’t had your picture taken, please talk to your coach!
10 Pull-ups
20 KBS @ 24/16
30 Burpees
40 DB Snatches (total) @ 35/20
30 Burpees
20 KBS @ 24/16
10 Pull-ups
Stock up now and save! Our New Year = New Gear product sale ends tomorrow {1/3}!
Check out all of our great {New Year’s Deals}
Coming up in January:
The Prep – January 5th
New Member Deals
The Whole Life Challenge – January 17th
~Let CrossFit Austin help you reach your goals in 2015~
*Closed at 1:00 pm today*
A. 1 RM CG Bench Press
B. 10-1
Thrusters @ 95/65
1-10
Burpees
“The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals.” -Melody Beattie
What are your goals for 2015?
Here’s a nice little flashback to our Podcast about Goal Setting!
Post Test Week
20:00 AMRAP
10 HSPU
20 PC to OVHD 135/95
30 TTB
40 Ball Slams
50 Wall Balls
Max Cal Row
Time Cap 20:00
“To be prepared is half the victory.” -Miguel de Cervantes
The Prep starts Monday, January 5th!
{DETAILS}
What is it?
The Prep at CrossFit Austin {Cycle 2} will start on Monday, January 19th. {Cycle 1} begins Monday, January 5th. Designed to introduce those new to CrossFit to the fundamentals and essential movements often seen in many of our group classes, The Prep will be a multifaceted course that teaches proper movement, recovery & mobility technique, nutrition & lifestyle guidelines; training that ultimately gives our clients the true {life changing} sense of the power of the CrossFit methodology. 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.
What’s in it for you?
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 mastery being a focus. Consistent exposure to the movements will adequately prepare each 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 a ‘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.
What you get:
4 weeks | 12 Sessions
Just show up; we’ll do the rest. 3x/week for 4 weeks {M/W/F at 5:30 am} or {M/W/Th at 5:30 pm}
1 Coach | 6-8 attendees
The Prep Course will be limited to 6-8 attendees per time slot to ensure everyone gets quality, semi-private coaching
Prep Guide | Setting you up for Success
The Prep Guide will include all the nutritional, lifestyle, and training lessons that we cover in class. The Prep Guide will serve as a reference and a tool for you throughout your time at CrossFit Austin.
Extra Credit | Fitness beyond the gym
The Prep Course will also include specific training and recovery techniques to be utilized outside the walls of the gym. We’ve found that many of our athletes want to go the extra mile and this is our way to ensure they do it safely and effectively.
When is it?
There are two course times available, beginning on Monday January 19th.
Morning | Monday, Wednesday, and Friday at 5:30 am
Evening | Monday, Wednesday, and Thursday at 5:30 pm
**Can’t find a time that fits your schedule? Contact us and we will set you up for our Private Prep Course
Regular Pricing
Group Prep Option: $200
Private Prep Option: $300
>>2015 Kick Off Special<<
Limited to 12 group course registrants – $150 for Group Prep
Limited to 2 private course registrants $250 for Private Prep
Post Test Week
4 Rounds
15 GTO @ 75 lb, 55 lbs
30 Double Unders
400 M Run
Time Cap 30:00
“Challenge is the pathway to engagement and progress in our lives. But not all challenges are created equal. Some challenges make us feel alive, engaged, connected, and fulfilled. Others simply overwhelm us. Knowing the difference as you set bigger and bolder challenges for yourself is critical to your sanity, success, and satisfaction.”-Brendon Burchard
Join Team CrossFit Austin for The Whole Life Challenge!
Early Bird Registration ends 12/31
Wishing you and yours a very Merry Christmas!
12/25 – 12/28 – regular classes cancelled
Get outside for :60+!
Do something fun and active!
Enjoy yourself!
