All Levels :
A. 15:00 EMOM
3 Hip Power Snatch by feel
3 Box Jumps w/ Step Down
B.5 Rounds
20 KB Swings @ 24K, 16K
10 Push ups
200 M Run
*Time recorded
http://www.youtube.com/watch?v=Fu3qh57Zl44
All Levels – AM | |
Sissy | 11:38 |
Mitch | 12:17 |
Jeff | 12:21 |
Matt | 11:55 |
Carlos | 12:07 |
Braden | 11:17 |
Chance | 10:23 |
Roland | 12:21 |
Jose | 9:28 |
Claudia | 11:21 |
Vince | 9:48 |
Red | 12:50 |
2 Chains | 9:10 |
Tow Matt | 13:03 |
Dayna | 10:08 |
Cynthia | 11:34 |
Jessica | 9:00 |
Pablo | 9:02 |
Mer | 11:13 |
All Levels – Noon | |
Courntey | 13:11 |
Gil | 8:07 |
Sean | 10:58 |
Andy | 12:44 |
ERod | 10:40 |
Ivy | 12:39 |
Martin | 10:07 |
2014 is coming… Unleash the Awesomeness
Work hard to play harder; that’s the motto around these parts. There’s nothing like a new year, new goals and a little motivation to get the train headed straight to Awesomeville. So, for the 5th straight year, CrossFit Austin proudly presents The Circle of Awesomeness Challenge.
Look good. Feel good. Play good. Let’s Go.
What is it?
The COA challenge is a trifecta of awesomeness: Part fitness, part nutritional and body composition, and part accountability. Our goals for each 2014 Circle of Awesomeness Challenger are:
- Mental and emotional preparation for the longevity of a healthy lifestyle
- Individual fitness gains
- Physical preparation for the 2014 CrossFit Open
- Creation of lasting habits for individualized nutritional and body composition success
Fitness Challenges:
Athletes will be tested and retested in 3 different fitness categories. Each category is comprised of 2-3 tests, for a total of 8 tests.
The categories are:
- Work Capacity
- Strength
- Athleticism
**These fitness tests will be the Workout of the Day, as an “All Levels” Group Class during the first and last week of the challenge. Thus, testing will occur during your scheduled WOD. Just like the CrossFit Open, athletes will partner up and judge each other during WOD’s . Athletes and judges will sign off on their score sheets before turning them into the coach. There will be 3 divisions of the COA Challenge: D1 (Rx), D2 (scaled level 1), D3 (scaled level 2) – all levels of CFA athletes are encouraged to participate in the Circle of Awesomeness Challenge.
Nutritional and Body Composition Challenges:
Challengers will be tested and retested on body composition and weight, for their own information. Throughout the Challenge, Challengers will receive points for completing weekly nutritional and lifestyle challenges and assignments. Challengers will also receive points for attending weekly accountability and educational seminars.
Important Dates
January 18th @11:00 am – Kick-Off Seminar
Saturdays {Jan. 25, Feb. 01, 08, 15, 22 @ 11:00 am} -Accountability and Educational Seminars
January 20th – January 25th Initial Fitness Tests
Monday 1/20 – Tests 1, 2
Tuesday 1/21 – Tests 3, 4
Wednesday 1/22 – Make up day
Thursday 1/23 – Tests 5, 6
Friday 1/24 – Make up day
Saturday 1/25 – Tests 7, 8
February 24th – March 1st Final Fitness Tests
Monday 2/24 – Tests 1, 2
Tuesday 2/25 – Tests 3, 4
Wednesday 2/26 – Make up day
Thursday 2/27 – Tests 5, 6
Friday 2/28 – Make up day
Saturday 3/1 – Test 7 & 8
Saturday, March 8th – BBQ Potluck & Awards Ceremony
What’s in it for you?
There will be 3 divisions of the COA Challenge D1 (Rx), D2 (scaled L1) and D2 (scaled L2). Each Division will produce one Male and one Female winner. This challenge will be unique to each participant as our primary focus will be on goal setting and assisting each challenger in achieving their goals.
What you can win:
- 1st Place Male & Female per division (6 total): $100 cash prize + 1 month of FREE group class membership
- Most Improved Male and Female Fitness Performances (2 total): Reebok Nano or Oly shoes of choice
- Top Male and Female Fitness Performances per division (6 total): Complimentary entry into this year’s CrossFit Open + Free CFA T-Shirt
- 100% Accountable: CrossFit Austin T-Shirt
What you get:
- A Kick-off “Success Seminar” with the CrossFit Austin coaching staff: Saturday January 18th @ 11:00 am.
- 2 Body Composition Assessments: Assessment includes Measurements, Body Fat Percentage, and BMI, conducted by your CrossFit Austin Coach/Team Lead. Initial assessment occurs during the 1st week of the challenge, the final assessment is during the last week of the challenge.
- An official CrossFit Austin Nutritional Guide: Complete with foods to avoid, shopping guides, healthy recipes, supportive educational materials and feedback.
- Before and After Photos: Not required, but highly recommended!
- Comprehensive Fitness Tests: Tests will cover Work Capacity, Strength, and Athleticism in the competition division you select (Rx, D1, D2).
- Weekly Accountability & Educational Seminars: Each week will include a new focus and topic. These seminars are designed to give you the tools for lasting success and help you stay accountable throughout the process. Classes will meet every Saturday from January 18th – February 22nd at 11:00am.
**Bonus** Spouses or significant others will be allowed to attend these seminars for free. - Challenger Facebook Page: A private Facebook Page, monitored by the CrossFit Austin Staff, will be updated tri-weekly with a relevant, educational article. The page will be a phenomenal forum for questions, to share success, struggles, articles, recipes and ideas! This has been a huge success factor in many folks’ experience in past years!
- Weekly Video Skill Progressions: On topics such as Movement Quality, Mobility, Stretching and Recovery Methods
- Support: Challengers will be assigned to a CrossFit Austin Coach as their Team Lead. Over the course of the 6 week challenge, each athlete will receive support, accountability feedback, goal specific feedback and motivation – not to mention have LOADS of fun!
Pricing
Open Registration: 12/30 – 01/10 = $100 *Enter code “openregistration” for discount
Last-Minute Pricing: 01/11 – 01/17 = $125 *No code for last-minute pricing
*Space is limited to 60 Challengers only!*
Liberate your inner awesomeness.
#COA2K14
Circle of Awesomeness Challengers,
Below are the fitness challenge details for the Circle of Awesomeness 2014. Please review each item and description along with the division specs. There are three fitness challenge divisions: Rx, D1, D2. The division you select will be the division you participate in throughout the entire challenge. We look forward to obtaining your division information on Saturday, January 18th during the Kick-Off Seminar!
Monday – {Pre-Test: 01.20 || Post-Test: 02.24}
A. 1 RM Power Clean in 15:00
B. 3:00 Max Meter Row
Description:
Power Clean
Athlete’s will start with an empty barbell and build to a 1 rep max in the power clean. All lifts must be started and completed within the 15:00 time span. Athletes will be grouped together in groups of 2-3 and must work together
Row
Each athletes will have 3 minutes to row for max meters. Male dampers will be set at 6, Female dampers will be set at 4.
Division Options
Rx: As listed
D1: As listed
D2: As listed
Tuesday- {Pre-Test: 01.21 || Post-Test: 02.25}
CrossFit Total
Find a 1 rep max in the Press, Back Squat, and Deadlift
Description:
Athletes will be expected to warm up before class time. As soon as class starts we will begin with the press. The athlete’s will have 20 minutes to find a 1 rep max in each exercise, in the following order:
1. Press
2. Back Squat
3. Deadlift
Coaches must view the max attempts and approve that full range of motion is met. All athletes will be place in groups of 2-3 athletes per station.
Division Options
Rx: As listed
D1: As listed
D2: As listed
Thursday- {Pre-Test: 01.23 || Post-Test: 02.27}
1:00 Max Double Unders
5:00 AMRAP
5 Thrusters
5 No Push Up Bar Jump Over Burpees
*Total reps recorded
Description:
1:00 Max Double Unders
Each athlete will have 1:00 to complete as many double unders as possible. Athletes will be placed in two heats and will judge/count each others performance.
Scaling options (Men and Women)
Rx: Double unders
D1: Double unders
D2: Singles
5:00 AMRAP
Each athlete will have 5:00 minutes to complete as many repetitions as possible. The athlete will perform all 5 Thrusters, followed by all 5 no push up over the bar burpees. Athletes will be placed in two heats and will judge/count each others performance.
Division Options
Rx: M – 135 lb, W – 95 lbs
D1: M – 95 lb, W – 65 lbs
D2: M – 75 lb, W – 45 lbs
Saturday- {Pre-Test: 01.25 || Post-Test: 03.01}
“Cindy”
20:00 AMRAP
5 Pull-ups
10 Push-ups
20 Air Squats
Each athlete will have 20:00 minutes to complete as many repetitions as possible. The athletes will perform all 5 pull-ups, followed by all 10 push-up, then followed by 20 air squats. Athletes will be placed in two heats and will judge/count each others performance.
Division Options:
Rx: As listed
D1: Men – Red Band Pull-ups, Women – Red Band Pull-ups and Knee Push-ups
D2: Men – Jumping Pull-ups, Women – Jumping Pull-ups and Knee Push-ups
Performance – Fine Tune Phase Week 3 of 3
A. Max Clean in 20:00 Minutes
B. Front Squat x4-6×3 @ 100-110% of Max Clean
C. Deadlift x3x5 @ 100-110% of max clean
Foundations
Skill
Kipping Pull up/Jumping Pull up
A. Press x1x6
3 Rounds
400m run
10 Kipping Pull ups/Jumping Pull ups
10 Push ups
“Not in numbers but in unity that our great strength lies.” –Thomas Paine
Foundations – AM | |
Daniela | 10:28 |
Bacon | 8:44 |
Braden | 7:56 |
Annie | – |
Nicole | 8:52 |
Performance – AM | |
Rachael | |
Janet | |
Carlos | |
Gage | |
Josh | |
Ivan | |
Tineke | |
Ken | |
Jonathan | |
Sissy | |
John | |
Adrian | |
Matthew | |
Brooks | |
Tow Matt | |
Jessie | |
Claudia | |
Red | |
Jose | |
Sarah | |
Billy | |
2 Chain | |
Ray | |
Michele | |
Ladies Class | |
Mer | |
Foundations – Noon | |
Minda | 12:30 row |
Foundations – PM | |
Pablo | |
Ivy | |
Performance – PM | |
Gil | |
Lee | |
Taylor | |
Andy | |
Leah | |
Matt | |
Ryan | |
Erica | |
Kristin | |
Sean | |
Eric | |
Amy | |
Brian | |
Robert | |
Avtar | |
Velvet | |
Rahul | |
Cassie | |
Paul | |
Evil | |
Nicole | |
Steven | |
Performance – Fine Tune Phase Week 3 of 3
4 Rounds
12 Toes to Bar
12 Push Press @ 95 lb, 65 lb
Run 400 meters
*Time recorded
Foundations
Skill
Jump Progression
A1. Single Leg Step up x8/ea leg x4
A2. Box Jump x8x4
For Time:
20-15-10
KB Swings
Box Jumps
Push ups
“Success is more a function of consistent common sense than it is of genius.” –An Wang
Foundations – AM | |
Braden | 5:58 16k |
Matt | 6:18 16k |
Vince | 5:00 16k |
Annie | 5:33 |
Pablo | 4:47 16k |
Performance – AM | |
Josh | – |
Mitch | 13:56 |
Melanie | 12:57 |
Red | 16:04 |
Sarah | 13:56 |
Adrian | 15:22 |
Matt | 14:35 Rx |
Ivan | 14:35 Rx |
Chad | – |
Lee | 14:09 |
Humberto | 12:58 |
John | 12:46 |
Jillian | 12:28 |
Claudia | 15:24 |
Rulin | 12:01 |
Jose | 13:48 |
Roland | 17:36 |
Tow Matt | 14:25 Rx |
Dayna | 13:34 Rx |
Brandon | 16:43 |
Mer | 13:42 |
Performance – Noon | |
Brooks | 12:00 Rx |
Andy | 15:28 |
Dixie | 17:31 |
Jessica | 12:48 Rx |
Dustin | 12:49 |
Jared | 12:35 Rx |
Foundations – PM | |
Jenna | 7:34 |
RC | 5:44 |
Matt | 11:44 |
Performance – PM | |
Ian | 12:28 Rx |
Malia | 14:39 |
Stacey | 12:44 Rx |
Gil | 10:36 Rx |
Kristin | 15:04 |
Ryan | 14:10 |
Ed | 15:35 |
Matt | 13:35 |
Carolyn | 17:18 |
ERod | 14:40 |
Rahul | 16:08 Rx |
Velvet | 13:31 |
Cassie | 13:35 |
Paul | 13:01 |
Leah | 13:35 |
Lauren | 15:18 |
Austin | 14:57 |
Brad | 15:44 Rx |
Today the guys are joined by Coach Adrienne for an in depth conversation on setting goals. This is our last podcast of 2013 so enjoy and get started making you goals for 2014!
Performance – Fine Tune Phase Week 3 of 3
A.10:00 Alt. EMOM
Even: Dips 8
odd: Pull-ups 8
*add weight to either exercise as needed, goal is unbroken for all sets
B.5 Rounds
5 Power Cleans to Overhead @ 135 lb, 95 lb
10 Burpee Box Jumps @ 24”, 20”
*time recorded
Foundations
Skill
Burpee
A. Chin up or Chin over Bar x2-4 or 30 secs x 4
3 Rounds
500m Row
Rest 2 mins
30 sec AMRAP
Burpee
Rest 2 mins
“If we do not plant knowledge when young, it will give us no shade when we are old.” –Lord Chesterfield

Coach Andrew’s little man is getting a flying head start!
Foundations – AM | |
Braden | 12 |
Matt | 9 |
Nicole | 11 |
Pablo | 12 |
Evan | 9 |
Performance – AM | |
Jon K | 12:25 |
Lee | 11:06 |
Carlos | 9:38 |
Humberto | 8:50 |
Tineke | 9:11 |
Janice | 9:50 |
Sissy | 9:40 |
Melanie | 10:42 |
Adrian | 16:25 |
Ken | 14:03 |
John | 10:12 |
Ivan | 12:54 |
Matt C | 14:35 |
Jose | 12:05 |
Healy | 9:49 |
Corn Dog | 9:49 |
Claudia | 9:15 |
Jillian | 9:26 |
Page | 7:34 |
Ray | 8:30 |
Michele | 9:21 |
Billy | 8:17 |
Ladies Class | |
Mer | 10:46 |
Sarah | 10:31 |
Foundations – Noon | |
Kai | 9 |
Velvet | 12 |
Matthew | 10 |
Minda | 6 |
RC | 13 |
Performance – PM | |
Jared | 12:34 |
Gabe | 13:24 |
Erica | 11:32 |
Taylor | 12:35 |
Malia | 11:54 |
Gil | 7:08 |
Brian | 13:01 |
Amy | 12:00 |
Chance | 9:33 |
Ade | 8:08 |
Jeanette | 9:10 |
Rachel | 9:20 |
Ian | 10:31 Rx |
Steven | 10:52 |
Emmy | 9:50 |
Sean | 11:00 |
Brad C | 14:55 |
Carolyn | 12:31 |
ERod | 12:15 |
Nicole | 9:45 |
Avtar | 10:18 |
Chris | 11:02 |
Performance – Fine Tune Phase Week 3 of 3
A. Power Snatch x1x10 @ 80-90% Rest :60-:90
B.12:00 AMRAP
500 M Row
15 Dumbbell Thruster @ 45 lb, 25 lbs
10 Walking Lunges @ 45 lbs, 25 lbs (Total)
*Total Rounds Recorded
Foundations
Skill
Deadlift
A. Deadlift x3x5
Ladder 8-1
Wall Ball
KB Swings
*After each round perform 20 Single Jump Rope
“There is no happiness except in the realization that we have accomplished something.” –Henry Ford
Foundations – AM | |
Matt | 5:40 |
Braden | 5:38 |
Annie | 7:20 |
Pablo | 6:28 |
Evan | 7:56 |
Performance – AM | |
Ruhlin | 3 |
Mitch | 2+4 |
Adrian | 2+1 |
Chad | 3 |
Sissy | 2+14 |
Ivan | 2+16 |
Dayna | |
Sarah | |
Cynthia | |
Jessie | |
Roland | |
Jose | |
Billy | 3 |
Ray | 3+175 m |
Mer | 2+15 |
Performance – Noon | |
Angela | 2+500 m |
Velvet | 2+ 500 m +15+6 |
Dustin | 2+500m +7 |
Dixie | 2+250 m |
Foundations – PM | |
Daniela | 7:15 |
Matt | 6:38 |
Performance – PM | |
Tanner | 3+300 m |
Amy | 2+450 m |
Brian | 2+500 m |
Gil | 2+340 m |
Chance | 3+100 m |
Steven | 2+10 th |
Andy | 2+15 th |
Ryan | 2+7 th |
Brandon | 2+4 th |
Sean | 2+10 th |
Kline | 2+15 th |
Austen | 2+500 m |
Emmy | 2+1 th |
Jessica | 3+275 m |
Matt | 2+5 th |
Malia | 2+500 m |
Jillian | 3+376 m |
Missy | 3+100 m |
Jenna | 3 |
Brad | 2+5 th |
Paul | 3+100 m |
Claudia | 3+182 m |
Cassie | 3 |
Evil | 2+10 lunges |
Nicole | 3 |
KJ | 2+500 m |
Christopher | 3 |
Adrian | 3+455 m |
2 Chainz | 3+450 m |
Lauren | 3 |
Morgan | 3+250 m |
Its officially holiday time. Thanksgiving has come and gone and we are now 10 days deep into December. This also marks the time of year when the internet starts to tell you how to “Survive the Holidays.” Basically there are a few schools of thought on how to manage holiday season.
1. Go ape shit crazy, you deserve it! YOLO!
2. Go against the grain and start your New Year’s Resolution today. Firebomb this holiday season with discipline and self-righteousness.
3. Find a balance that allows you to enjoy important time with friends and family with out completely undercutting your fitness goals.
As you can a imagine we’re going to make a case for number three. As I’ve stated here before many obstacles in life and fitness can be overcome by creating awareness around the things that are actually holding us back and devising a plan to overcome that obstacle. In my experience there are 3 main obstacles encountered over holidays that can negatively affect our health and fitness goals.
Social outings
While your social life always seems to be competing with you fitness goals, the shear volume of social events increases seemingly exponentially during the month of December. Office parties, and Christmas parties with friends and/or family all squeeze themselves on to the calendar in December. Generally these parties include free booze and plenty of poor nutritional options.
Travel
If you don’t have to spend significant time in an airport or on the road in December, consider yourself lucky. Let me just tell you there are very few “healthy” options in between Wichita Falls and Amarillo and even less in the Amarillo airport. Couple that with the fact that you are away from the gym and normal training routine and we have potential holiday landmines here.
Big Family Meals
Finally, we all love our Mom’s delicious home cooking. Unfortunately that 5 lbs of turkey, dressing, mashed potatoes, and pie isn’t going to help our six pack, or shave a minute off our mile time.
So what’s the answer? Well first of all I’m of the opinion that you should enjoy and maybe even indulge in all of the “problems” above. Why? Because they are all part of interacting with and participating in the lives of people that are important to us. We as humans are by nature social creatures, and the effects of isolation and loneliness can be just as detrimental to our health as lack of physical activity or poor nutrition. Establishing and maintaining personal relationships is incredibly important and why the holidays should be enjoyed not stressed over. So below are some ways to mitigate the damage done by the above obstacles while still enjoying and being thankful for the time we have with our friends and family.
Exercise Consistently
This is priority number one. One thing the holidays do bring is some extra time off from work, so commit to exercise 30-60 minutes 5-6 days a week. Trust me you have time. If you’re on the road go for a run, do one of our travel workouts , drop in to a CrossFit box, or even just help pops shovel snow for an hour. Exercise is the one thing you can have 100% control of during the holidays. Heck, you can even throw in some double days with Zone 1 work when you’re off from work.
Plan Workouts before and after big meals and social events
This is a simple, yet underutilized way to offset damage done by parties and big holiday meals. The post workout state simply put, allows the body to find productive uses for the calories we take in and mitigates the likelihood those calories will just be stored as fat (for a more detailed explanation of this check this article out). You should always train the day after (preferably in the morning) a big social outing or meal. While this doesn’t sound or feel appealing after a late night at the office Christmas party, it helps you mentally deal with “being uncomfortable” and not allowing that state of uncomfort to affect your training schedule. It also ensures that your training consistency is not negatively affected by social outings, and eliminates excuses from your vocabulary.
Reduce Calories outside of big meals, and parties
Counting calories has a bad a wrap and rightfully so, but it does have some advantages especially this time of the year. The important thing to remember is that calorie counting on a micro level (per meal) is largely inaccurate. So stressing about the exact number of calories you take in per meal is counter productive. However, having an idea of how many calories you’re taking in over the course of the day has benefit to overall fat loss. So on the days that you know you will take in a good amount of calories, reduce your intake by eating smaller meals earlier in the day or doing some intermittent fasting.
So there you have it! How to enjoy yourself over the holidays and not go completely off the rails! Enjoy yourself and your loved ones this month, and hopefully these tips will help you stay consistent with your training!
-Wes Kimball
It’s something that you may never achieve, but you should always strive for. The perfect movement, or close to it, is what all of us as athletes and coaches should always be inching toward. This goes for all movements that we use in the gym, but what steps we take to achieve these are rarely discussed.
Many times coaches are on one of two sides, focusing more on technique or strength. I learned from Olympic Coach Kyle Pierce that they cannot be separated, instead “they are one.” Does an athlete get pulled forward on the first pull because they have bad technique, or have a weak back? We must fix the weaknesses as they occur so proper technique can continue to be achieved. This of course means that once technique breaks down you do not go heavier, even if you are close to a personal record. Do not inhibit the continuation of gains for one PR. Constantly working on weaknesses will give you the ability to perfect your technique as you get stronger, so you can lift more weight correctly! There are some simple exercises we can do based on weight that create a problem with your movements.
Let’s say you are getting pulled forward when you pull the bar off the ground, or “bottoming out” in the bottom off the catch. Both of these are due to Leg/Back weakness. If the weight was 100 kg (220 lbs), we would work off of that weight and try to work up to a Front Squat with a 3 sec pause in the bottom for 3 sets of 3 at 100% (220 lbs). Theoretically this should help fix the weakness at that weight in the clean so we can continue to progress.
This is just one of the ways we continue to get our athletes stronger and more technically sound in SouthSide Weightlifting.
-Coach Thomas