Genevieve

April Athlete of the Month: Buck Johnson!

buck2buck1

 

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. 

in Athlete of the Month / Workout of the Day 2,008 comments

WOD 4/7

Performance & Foundations: Pre-Test Week
Performance
Fran
21-15-9
Thrusters @ 95/65
Pull-ups

Foundations
15-12-9
DB Thrusters
Pull-ups

“With the new day comes new strength and new thoughts.” -Eleanor Roosevelt

4.7 

Performance & Foundations – AM
Mitch 7:25 75#
Carlos 5:34 65# b
Melanie 4:41 45# b
Sarah 5:14 45# b
Michele 7:17 45# b
Ken 6:15 65#
Matt 4:25 75#
Shauna 6:19 45# b
Lee 5:58 75#
Vy 4:57 45# b
Josh 6:52 75# b
Adrian 7:20 65# b
Sean 6:23 Rx
Gage 8:00 Rx
Page 4:45 Rx
Gilbert 4:58 75# b
Jose 5:40 75# b
Mr.T 7:08 953 b
Ballet 6:18 75#
Red 6:06 45# b
Chrissy 6:10 45# b
LaShea 5:20 45# b
Healy 6:39 453 b
Megan 5:33 20# db + b
Ray 3:38 75#
Mercy 6:38 65#
Performance – Noon
Mary 6:17 45#
Jared 4:47 Rx
Jon 6:30 75#
Anjelica 7:16 65# b
Sydney 5:40 45# b
Mer 7:00 55# b
Humberto 5:17 65# b
Performance & Foundations
Amy 4:36 45# b
Brian 5:55 75# b
Mark 3:30 Rx
Adelle 3:32 10# db rows
Doug
Rachel 7:26 band
Allyson 6:09 65# b
Leah 5:56 Rx mod PU
Paul 5:54 75#
Cassie 4:44 45# jump PU
Chris E. 6:43 65#
Missy 4:44 45#
KJ 7:21 Rx
Bradley 3:33 Rx
Kim 6:44 55#
AG 7:13 75#
Nicole 5:52 Rx
Cassie 6:17 55# b
Maddi 6:53 65%
JRod
Brad 6:48 Rx
Vamsi 7:10 45# b
Dustin 6:42 65#  rx PU
Ian 6:03 Rx
Jess 5:11 Rx
Stephen 6:49 25# db + b
Claudia 6:00 45# b
Tow Matt 7:24 Rx
Roland 9:42 75# b
Jake 9:01 20# db + b
Billy 7:25 75# b
Erica 5:22 Rx
Jenny 7:19 Rx
Beverly 4:04 35# b
Liz 3:50 45# b
Ivan 6:12 Rx
Sissy 4:37 45# b
Keri 5:16 35# b
Komal 5:56 15# db + b
Dixie 9:24 55# b
Lulu 6:37 45# b
David 6:51 75# b
Eric 6:46 Rx
Malia 5:04 45# b
Pam 4:56 45# b
Kline 4:24 65#
Kristine 4:40 35# b
Chase 5:08 65# b
Ryan 7:21 Rx
Ike 2:36 Rx
Rahul 7:20 b
in Workout of the Day 235 comments

WOD 4/5

All Levels
Buy In 100 Burpees
30 Rounds
50 M Sled Drag
50 M Farmers Walk
Cash out 100 Double Unders
*2-3 Person Teams

All Levels
Can’t Get Right 22:42
Don’t Call it a Come Back 26:39
Team Badass 29:09
BAMFs 29:01
US 33:37
Team Beauty Rest 25:30
in Workout of the Day 299 comments

Free Community WOD

Work hard | Sweat hard | Play hard

Come join us on Saturday April 12 @ 9:00 am for a free workout with the CrossFit Austin community  

Community workouts are open to everyone and a great way to find out what CrossFit is all about.

All skill levels welcome.

Current members: Bring a friend

First timers: Meet a friend

REGISTER HERE

Psst! We are also offering a special discount to new members this month! Find out more HERE

in Events / Workout of the Day 1 comments

WOD 4/4

Performance & Foundations
A.2:00 Synchronized Row (2 heats if needed)

3 Rounds
10 Mini Band Squat @ 33X0
10 Band Goodmornings @ 33X0
5/arm Iron Cross
5/arm Scorpions
200 Meter Row @ 2K Pace

B.5 Rounds
5 OVHD Squats by feel
5 Strict TTB
Rest :60

C.5 Rounds
5 Lunges or Pistol / Leg
Heavy Rope Pull

Slide1(3)

in Workout of the Day 229 comments

WOD 4/3

Performance & Foundations

A.10 Rounds
:30 Wall Balls @ 80%
:30 Rest

B.10 Rounds
:30 Step-up @ 80% (24”, 20”)
:30 Rest

C.  10:00 Group Recovery Jog

“Be brave. Take risks. Nothing can substitute experience.” –Paulo Coelho

in Workout of the Day 253 comments

WOD 4/2

Performance & Foundations

A1. Step-ups / Leg x6/leg x5 Rest :10
A2. Horizontal Pull-ups x10x5 Rest :60
B1. DB/KB Push Press x10/Arm x5 Rest :60
B2. Scap Pull-up (:04 at top) x3x5 Rest :60

“Excellence is not a skill. It is an attitude.” –Ralph Marston

 

in Workout of the Day 1 comments

WOD 4/1

Performance & Foundations

Partner WOD
3 Rounds
100 Singles
750 Row
400 M Run
*each round is recorded, goal is consistency, athletes can start at any exercise but can’t do the same exercise at the same time.

“The key to success is to keep growing in all areas of life – mental, emotional, spiritual, as well as physical.” –Julius Erving

in Workout of the Day 323 comments

Deload Week Overview

Our goal for the next week is to shift our focus from doing the most weight or work and concentrate on movement quality, movement efficiency, and regaining some structural balance. I’m going to challenge all of our athletes to think like a gymnast or figure skater for the next two weeks (yeah you heard that right). Sports that are judged on the fluidity and beauty of their movement, not the amount or intensity of work that is done. It’s extra important for those of you that just took on the open and/or the COA challenge to let yourself recover and rejuvenate emotionally during the coming weeks. Athletes commonly take a 2-4 week break from training after the conclusion of a season. While I’m not suggesting you completely stop coming to the gym I do recommend a period of time where there is no pressure or “stakes” to your training, allowing for a fun and relaxed approach to training, hence our deload week.

This week will contain three basic strength focused days (Monday, Wednesday and Friday). Two aerobic conditioning days (Tuesday and Thursday)  and 1 team focused conditioning day (Saturday). Training sessions will be designed to apply quality volume in a less fatigued state, and focus primarily on unilateral variations of exercises. Each day will also include mobility and corrective exercise work to start and finish each session.

Our definition of fitness is often defined by doing the most work across the largest variety of modes and times. While these are obviously very important we’d also like to include being resilient to injury, being healthy, and efficient with movement as equally important aspects of fitness. From here we will move into a testing week to start our next 6 week phase of training that will culminate in a retest week at the end of the cycle.

–Coach Wes

in Workout of the Day 328 comments