Performance & Foundations 3 Rounds @ 1:00 / Station
1. Russian Swings
2. Single Jumps
3. Turkish Get-ups
4. Lateral Slides (Redline to Redline)
5. Ring Toes to Bar
What kind of test:
Max Aerobic Power (Cyclical) – 2K Row
Max Aerobic Power (Mix Modal) – Chipper
What to expect: One of the cool things about testing fitness is we get to compare more traditional means of fitness testing like a 2K row, with a more unconventional “Chipper” style CrossFit test. Both tests should fall somewhere in the range of 7-10 minutes for most of our athletes. However while the 2K row will be primarily limited by our aerobic capacity, rowing efficiency, and structure (height and weight). The chipper could be limited by multiple factors including strength endurance, aerobic capacity, movement efficiency, flexibility, strength, and technical efficiency in the five different movements.
What is the Goal:
As stated above both of these tests should fall somewhere in 7-10 minute range which gives us some insight into you max aerobic power. To understand aerobic power we need to understand aerobic capacity or what’s commonly referred to as V02 max. Aerobic capacity is basically the maximum amount of energy or effort that can be fueled by oxygen during physical activity. Therefore when we test aerobic power we are seeing how well or to what degree you are able utilize your aerobic capacity for a given task. To the degree you can produce power by utilizing your aerobic capacity, the more work you will be able to perform using less effort. This translates into being able to work longer and harder over time.
Tests 2 & 3 1 RM Power Snatch
1 RM Front Squat @ 30X0
When: Wednesday 4/9
What kind of test: Front Squat – Maximal Strength or Force Power Snatch – Speed or Velocity
What to expect: The only thing out of the ordinary may be the tempo of the front squat. We like this because it gives us a better “control” test which ensures greater accuracy in the test/retest process. By controlling the variable of tempo we get a more accurate picture of the specific improvement made over our training period.
What is the Goal: The Front Squat and Power Snatch represent the ying and yang of the force velocity curve.
When we look at the generic term of “strength” there are many attributes to account for. However to simplify you can separate your strength abilities into two categories maximal strength and speed. Max strength will be obtained when you apply the most force as possible into the bar and maximal speed is achieved when apply the most velocity to the bar. Additionally we’re able to test the anterior posterior balance in an athlete with these two lifts. The front squat is primarily powered by our anterior chain, while the primary movers in Power Snatch make up the posterior chain. Lastly, both movements demand great joint range of motion. For the Front Squat hip, ankle, and thoracic mobility are very important while external rotation in the shoulder and good hamstring length define a great power snatch. These additional mobility demands give us a few more areas to attack when look at improving over the next 6 weeks. So to wrap things up, as coaches we will get a robust picture of our athletes strength abilities with these two test which will carry over to many other strength movements we utilize on a daily basis.
CrossFit Austin would like to congratulate our 2014 Regional Team! The following athletes will represent CFA at this year’s CrossFit Games Regional Qualifier in San Antonio on May 23-25.
Performance & Foundations 20:00 For Quality
400 M Run
5 Unweighted Step-ups/leg
5 Goblet Squats
5 KB Swings
5 KB Sit-ups
5 KB Tic Tacs/side
50 M Waiters Walk
*Move at an easy to moderate pace, focus on great movement quality throughout, a good goal would be to finish 3-4 rounds
or
Make up Monday’s Tester
“Most folks are as happy as they make up their minds to be.” -Abraham Lincoln
For close to 10 years now I have tried to understand the complexity of human performance. Failing as many times as I have succeeded in this venture, it lead me to search out experts in the field:
James Fitzgerald (OPT) the first CrossFit Games Champion and leading expert in exercise physiology as it pertains to the sport of CrossFit; Dan Pfaff (Track and Field) considered one of the best coaches in the world who has coached 49 Olympians, 9 Olympic Medalists, 5 World Record holders; Stuart McMillan (Strength & Conditioning/ Sprint Coach) who has coached at 5 different Olympic Games where his athletes have amassed 26 medals and Dr. Gerry Ramogida one of the worlds top therapists.
I expected answers. Maybe secret workouts, specific exercises, complex periodization schemes, or new performance supplement.
I found none.
Instead, I found simplicity, patience and understanding of the human element.
They are masters of Stress and Adaptation; realizing individual differences between athletes, the patience needed for adaptation and how outside stressors affect the health and wellness of the athlete.
This has reshaped my view of fitness. It’s no longer performance based but quality of life based. True fitness should not create injury or pathology, but build both physical and mental health.
Exercise can be a hefty dose of mental, physical, and emotional stress. Very few things create such a combination. Layer that on top of poor nutrition, lack of sleep, job and relationship stress and you have an adaptation disaster. It will lead to poor performance, poor mental well-being, and injury.
If Stress and Adaptation are the key to performance and health, it is important to track both to the best of our ability.
Omegawave will give us a deeper look at the following:
* Adaptation (Readiness Profile)
* Central Nervous System Readiness
* Aerobic and Anaerobic Profiles
* Hormonal Systems
* Detoxification Systems
* Cardiopulmonary Systems
This allows us to better understand ourselves; our lifestyle, daily stress and our adaptation process. Instead of looking to the outside for answers by searching out ‘fitness gurus’, “Miracle” Diets, or workout regimens we can now look within.
It’s about finding our biological limits then surpassing them.
I am not only passionate about helping our own clients and athletes but the greater Austin Community. This isn’t about being shackled to “Elitism”, a CrossFit gym, or any gym for that matter. My priorities are clear; help people find true fitness and ultimately true wellness.
State your Name and/or Nickname please: Buck Johnson
Words to live by? Own Your World
What is your fitness background? I worked out casually thru my 20s and early 30s. When I was 34, I found my way to a place that is now gone called Monolith Gym. It was a bunch of punk rock guys running it but they knew a lot about lifting. They showed me olympic lifting, plyometrics, strongman stuff, etc. That is where I learned how to really workout. I also boxed at that gym. After they closed up shop, I found my way to CFA where I have been ever since!
How long have you been CrossFitting? I joined CFA in February of 2013 and did the CrossFit programming for a few months. Then I decided to dedicate myself to the South Side Strength program and that’s where I still am today. I love it.
What’s your favorite part of CrossFit Austin? The training and motivation I get from the coaches AND from the other members. Everyone is very cool and Ive learned so much in such a short amount of time.
What are your training goals? To get stronger and stronger and stronger and to gain knowledge on the theory and techniques of lifts and movements.
Favorite sport or activity? My favorite sport is American football- RAIDERS!!!! I love watching soccer also.
Recent adventure you’re planning? My wife and I love to travel. We are going to the Viva Las Vegas Rockabilly festival (where we met) in April and then to the Ink n Iron music and tattoo festival in Long Beach in June and then to Portland Oregon in August to watch Bayern Munich play soccer.
Tell us something we don’t know about you… I play drums for a few local bands here in Austin and that’s given me the opportunity to tour around Europe and the US several times.
Longhorns or Aggies? I’m much more of a pro football fan than college but I support any Aggie or Longhorn that ends up on the Oakland Raiders 🙂
Leave the fine folks of CrossFit Austin with some parting words…
I’m totally shocked and honored to get “Athlete of Month” at CFA. My life is pretty much planned around my workouts at CFA. I live it and love it and Im thankful for all of the coaches and members of the gym that have taught me so much. Special shout outs to Thomas, Wes, Danny, Tristy and of course all of my OG South Side Strength brothers and sisters. Thank you, thank you, thank you.
