Genevieve

December Athlete of The Month: Sean Cousens!

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are.  This month we have chosen the always delightful Sean Cousens!

State your Name and/or Nickname please:
Sean Cousens.  In high school, friends called me ‘Cousinnnnnssss’ but now I’ll pretty much respond to anything.sean1

Words to live by?
Speed has never killed anyone, suddenly becoming stationary….that’s what gets you.

What is your fitness background?
Growing up, I was never much of a fitness guru, but kept active playing soccer, snow skiing and hiking.  After high school, I began jogging regularly and did my first half marathon in San Antonio in 2012.  About two years ago I realized I wanted to do more than just running and I’d heard of CrossFit from a friend so decided to give it a try and here I am still at it today.

How long have you been CrossFitting?
I joined CrossFit Austin at the end of May 2013, so about a year and a half.

What’s your favorite part of CrossFit Austin?
No question – the people.  Coaches are great and I really enjoy the comradery with other CrossFit members.

What are your training goals?
I don’t have a particular goal, I really just want to continue to increase strength and mobility.  For me, it’s more about the journey than the destination.

Favorite sport or activity?
Does happy hour count? Football is my favorite sport to watch.  I’m from the Pacific NW so am naturally a Seattle Seahawks fan!  Go HAWKS!
I’ve always been into cars and racing so when F1 came to Austin, I couldn’t have been more excited.  I never miss an opportunity to get out to the track.sean2

Recent adventure you’re planning?
Planning a trip to Montana and Yellowstone for some snowmobiling this February.  Also planning a deep sea fishing trip in the Gulf of Mexico this spring/summer.

Tell us something we don’t know about you…
I used to live in Central Oregon where I as a volunteer firefighter and EMT-B.  When I moved to Austin, I found there weren’t any volunteer fire departments close to where I live so had to give it up.  Would love to get back into it again someday.

Longhorns or Aggies?
I’m a Washington State Cougar Alumni so have to go with WSU!  Between Longhorns and Aggies, definitely Longhorns!

Leave the fine folks of CrossFit Austin with some parting words…
I’ve had a blast getting to know everyone at CrossFit Austin.  The coaches have been great helping me progress in my training and the comradery between CrossFit members is awesome!  I can’t imagine a better place to be a member!  Cheers!

in sticky / Workout of the Day 313 comments

WOD 12/1

A. In 15:00
Clean Complex
1 Hang Clean (Power or Squat)
1 Squat Clean
1 Front Squat
1 Jerk / Push Press

B. 3 Rounds
7 Thrusters @ 95 / 75
15 KBS @ 24/16
*Time recorded

“A leader is one who knows the way, goes the way, and shows the way.” -John C. Maxwell

ec

in Workout of the Day 2 comments

Black Friday Deals at CrossFit Austin!

CrossFit Austin has some amazing deals for Black Friday! All deals are in limited supply so get them while they last! These deals will begin on Wednesday {11/26} and run through Cyber Monday {12/1}

CrossFit Austin’s Prep Course:
$100 Group Prep {limited to 12 deals} Regularly priced – $200 {purchase online with code: PREPSGIVING2014}
$200 Private Prep {limited to 2 deals} Regularly priced – $300 {purchase online with code: PRIVATEPREPSGIVING2014}
[choose “personal training” from the drop down menu, then Private Prep]

Primal WOD Pack:
Includes an Onnit kettlebell, Onnit home pull up bar, and a 4 week program by CrossFit Austin

  • w/ 32K KB  $180 (Retail Value $350)
  • w/ 24K KB $140 (Retail Value $310)
  • w/ 16K KB $105 (Retail Value $270)

Contact us to purchase!

CrossFit Austin Memberships:

12-Month Unlimited Group Class Membership – Paid In Full
$1500 for 12-months of Unlimited Group Classes
($2028 Full Price – Save $528)

6-Month Unlimited Group Class Membership – Paid In Full
$1200 for 6-months of Unlimited Group Classes
($900 Full Price – Save $300)

Limited to 3 offerings of each – When they’re gone, they’re gone!

Current Members: 12 Months of Unlimited Classes begins on the first day of your next month’s current contract ‘start’ date

New Members: 12 Months of Unlimited Classes begins on the day of your purchase

No Refunds Available // Prices Do Not Include Tax

Contact us to purchase!

 

in Workout of the Day 269 comments

WOD 11/29

A. 10:00
Handstand / HSPU

Progressions / Work / Practice

B. 10 Rounds
1 HSPU
2 Power Cleans @ 135 / 95
3 CTB Pull-ups
4 Burpee Box Jumps
5 Front Squats @ 135/95

*Two person teams, athlete’s alternate back and forth completing the movements teams can’t move to the next movement until both athlete’s have completed the movement. Both athlete’s will complete all 10 rounds.

>>The Prep Starts Monday<<prep

in Workout of the Day 273 comments

WOD 11/28 **Limited Classes Today**

**9:00 and 10:00 am classes only**

 

A.Snatch Complex
5 Rounds in 20:00
1 Power Snatch
1 Hang Squat Snatch
1 Snatch Balance
*Build to weight that is challenging but allows for great mechanics*
*Weight Recorded

B. 2 Person Relay
3 Rounds
10 Push Press @ 95/65
20 Russian KBS @ 24/16
400 M Run
*Time Recorded, partners alternate rounds both complete 3 full round

It’s Black Friday! Check out the deals at CrossFit Austin!

in Workout of the Day 1 comments

WOD 11/27 **Gym is Closed**

**CROSSFIT AUSTIN IS CLOSED**
Check out this article for a Fitness Friendly Thanksgiving

A. 3 Rounds
5 Oxidative  Air Squats @  4040
5 Oxidative Push ups @ 4040

Rest 3:00

3 Rounds
5 Oxidative Air  Squats @ 4040
5 Oxidative Push ups @ 4040

B.
Run 5K

in Workout of the Day 348 comments

WOD 11/25

A. 20:00
Squat Clean  & Jerk

Progressions/Work/ Practice

B. 30-20-10
Wall Balls 20/14
15-10-5
Ring Dips / Ring  Push-ups
*Total Time recorded

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” -Abraham Lincoln

 

in Workout of the Day 225 comments

Black Friday Deals at CrossFit Austin!

CrossFit Austin has some amazing deals for Black Friday! All deals are in limited supply so get them while they last! These deals will begin on Wednesday {11/26} and run through Cyber Monday {12/1}

CrossFit Austin’s Prep Course:
$100 Group Prep {limited to 12 deals} Regularly priced – $200 {purchase online with code: PREPSGIVING2014}
$200 Private Prep {limited to 2 deals} Regularly priced – $300 {purchase online with code: PRIVATEPREPSGIVING2014}
[choose “personal training” from the drop down menu, then Private Prep]

Primal WOD Pack:
Includes an Onnit kettlebell, Onnit home pull up bar, and a 4 week program by CrossFit Austin

  • w/ 32K KB  $180 (Retail Value $350)
  • w/ 24K KB $140 (Retail Value $310)
  • w/ 16K KB $105 (Retail Value $270)

Contact us to purchase!

CrossFit Austin Memberships:

12-Month Unlimited Group Class Membership – Paid In Full
$1500 for 12-months of Unlimited Group Classes
($2028 Full Price – Save $528)

6-Month Unlimited Group Class Membership – Paid In Full
$1200 for 6-months of Unlimited Group Classes
($900 Full Price – Save $300)

Limited to 3 offerings of each – When they’re gone, they’re gone!

Current Members: 12 Months of Unlimited Classes begins on the first day of your next month’s current contract ‘start’ date

New Members: 12 Months of Unlimited Classes begins on the day of your purchase

No Refunds Available // Prices Do Not Include Tax

Contact us to purchase!

 

in Events / Workout of the Day 1 comments

The Prep at CrossFit Austin || December 1st

What is it?
The Prep at CrossFit Austin will start on Monday, December 1st. 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:
3 weeks | 12 Sessions
Just show up; we’ll do the rest. 4x/week for 3 weeks {M/W/F at 6:30 am and {S} at 9:00 am} or {M/W/Th at 6:30 pm and {S} at 9:00 am}

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 December 1st.
Morning | Monday, Wednesday, and Friday at 6:30 am & Saturday at 9:00 AM
Evening | Monday, Wednesday, and Thursday at 6:30 pm & Saturday at 9:00 AM
**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

>>BLACK FRIDAY SPECIAL<<
Limited to 12 group course registrants – $100 for Group Prep
Limited to 2 private course registrants $200 for Private Prep

REGISTER HERE

in Events / Workout of the Day 263 comments