A Gym’s Mission

When we opened CrossFit Austin over 8 years ago, our purpose was never about producing elite athletes to compete at the CrossFit Games. Over the years we’ve dabbled in the competitive exercise game, and had moderate success. Through all the years we’ve realized that still isn’t our mission here at CFA.  Yes, we want you improving your fitness and hitting PRs regularly, but our mission is much bigger than that.

Our intention has, and always will be, to help others achieve lifelong fitness and have a lot of fun doing it.  The motto we preach to our coaches is everyone should have a great experience. Your hour in the gym should be the best hour of your day.

Our gym is where relationships are made. Whether its a mentor relationship with a coach, a new best friend, or maybe your future spouse, the community of CFA is forged through iron-clad relationships. This is the unknown secret ingredient people from the outside looking in don’t grasp until they’re immersed in it.

Finally, we strive to provide results relative to people’s goals. This is why we are such strong advocates of the hybrid (PT + Group Class) model of training. It allows us to work with people and push them towards achieving the goals they have for themselves, not put people in a box and demand they achieve a preset standard for what fitness should be.  

In the end it’s simple:  Experience. Relationship. Results.

Ultimately we don’t really care how much you clean and jerk, per se; but care if you’re falling in love with fitness and doing it with a lot of great people that you love around you.   Because one day we’ll all be that 40 year old dad who still wants to mix it up on the basketball court with his teenage kids, or that 65 year old grandmother that needs the stamina and strength to hike a mountain with her grandkids. That’s what we’re about, the long game, the love of the game, and loving the ones we’re playing the game with.  

WOD 4/13

A. In 12:00 Find a 1 RM WTD Pull-up

B. 15:00 AMRAP
200m run with medicine ball @ 20 / 14 / 10
6 db weighted pull-ups, kipping allowed @ 30 / 10 / Ring Rows
12 push-ups
24 butterfly sit-ups
*Rounds + Reps Recorded

Scaling Guide:
– 4-7 rounds, about 3 min per round,
– Scale Up: 45lb/20lb weighted pull-ups and GHD sit-ups

How do you overcome your cravings?

WOD 4/12

A. 16:00 EMOM
Min 1 – 1 Power Snatch @ 65-75%
Min 2 – 3/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises

B. “Atlas RIse”
3 rounds
15 Hang Power Cleans @ 135 / 95 / 55
15 Burpees
*time recorded
**PreTest**

Scaling Guide:
– 4 – 9 min, about 2 min per round

Optional ‘Cash Out’:
5:00 AMRAP
10 toes to bar
20 cal row

We LOVE #TransformationTuesday stories like Paul’s. Check it out!

WOD 4/11

“Year End Tests”

  1. Max Consecutive Kip Pull-ups
  2. 1K Row  
  3. 1 Mile Run

**All results for A, B, & C recorded**

Optional ‘Cash Out’:
5:00 EMOM
:30 DUs
:30 Rest

Check out the next installment of Fitness Fundamentals – Weightlifting!

WOD 4/8

In teams of three, with only one partner working at a time, each person completes 3 rounds each of:
A) 50 Double Under
8 Front Squats 135 / 95 / 55 – from the ground)
8 Pull-Ups (Scale Bands / Jumping)

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:

B) Run 200 Meters
8 Thrusters @ 95 / 65 / 45
8 Pull-Ups (Scale Bands / Jumping)
*total time recorded
*40 minute cap

Scaling Guide:  

– 25 – 30 minutes
– Scale Up: 185/135 FS, 135/95 Thrusters

WOD 4/10

A.
16:00 EMOM
Min 1 – 1 Front Squat
Min 2 – 3/arm Single Arm Ring Row
*build up to a max in 8 sets

B.
“Like a G6”
3 rounds for time.
10 overhead squats @ 135 / 95 / 55
50 Double unders (scale: 100 singles w/ DUs counting for 2 rep)
*time recorded
**PreTest**

Scaling Guide:
– 3:30 – 9:00, about 2 min per round.
– Scale Up: 155/105.

Optional ‘Cash Out’:
3 Rounds
15 Wall Balls
:10-:30 L-Sit Hold
50 M Farmers Carry

Fitness Fundamentals: Weightlifting

This is the fourth article in our “Fitness Fundamentals” series, so far we’ve addressed Nutrition, conditioning, and gymnastics.. These articles are for those just starting a health and fitness journey who need simple actionable advice to start improving right away. For those whom fitness is already an active part of their lives, fundamentals are something that should be revisited consistently to make sure the foundation of our hard work remains solid in support of our goals.

http://crossfitgeneration.net/wp-content/uploads/2015/03/crossfit-pyramid1.png

Today we discuss “Weightlifting”. Much like the “gymnastics” we teach and perform in the gym, the weightlifting we are referring to is basic strength training, and an emulation of the traits that competitive Olympic Weightlifters possess. Strength training is one of the most important aspects of any training because it not only contributes to all aspect of fitness, it is one of the single biggest factors in health and longevity. However strength can not exist in a vacuum and over emphasizing strength at the expense of all other fitness qualities is neither productive or healthy.  Below we’ll discuss some ways to get the most out of the all important “strength work” in our program.

 

Consistency

The best way to get stronger is to consistently train for strength.  We recommend folks include a strength element to their training a minimum of twice a week. This not only allows the body to adapt sustainably overtime, but also allows for consistent practice that improves the body’s neurological ability to perform movements under load. Along with this comes the consistency of the actual weights used. Instead of striving to constantly hit new heavier weights, our goal is mastering the load you are at, improve form and make it feel easier before you move on to the next weight.

Quality over Quantity

One of the biggest mistakes people make with lifting weights is being focused on lifting heavier and heavier weights. When strength training is done properly it will create physical resilience in a person that will prevent injuries.  However many times strength training is associated with injury in the gym because folks are either training with poor movement quality, and / or to much weight.  So it is imperative to set aside your ego and commit to mastering the quality of your movements before you make big jumps in the quantity of weight lifted.

Action step:
Commit to strength training twice a week, and use consistent loads and movements for six weeks. This will help you master the movements to begin with.  If you only introduce two new movements every 6 weeks for a year you will have laid a great foundation in 16 different movements.

Thanks for stopping in! Our final installment we will discuss the concept of sport and how it applies to getting fit!

 

 

 

WOD 4/7

A. 12:00 E202
3 TnG Power Clean & Jerk  (6 sets)
*work up to the weight you plan to use during today’s conditioning

B. 4 rounds
10 clean and jerks @ 135 / 85 / 45
Ring dips @ 12 / 8 / 6
(Scale to Box or Bench Dips as needed)
400m run
1:00 Rest
*time recorded
*30 minute cap

Scaling Guide:
– 17 – 23 min, about 5 min per round including the rest.
– Scale Up: 155/105 bar and 6/3 muscle ups instead of ring dips, perform 30s of plank during each ‘rest’

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WOD 4/6

A. 12:00 EMOM
Min 1 – 3  Back Squat @ 75-85%
Min 2 – 5/arm Single Arm Ring Row
*all sets across %

B. 6 minute AMRAP
8 dumbbell hang power cleans @ 45 / 25 / 15
8 dumbbell push press (same)
40ft walking lunge (unweighted)
*rounds + reps recorded

Optional ‘Cash Out’:
4 minutes
5 pull ups
10 goblet squats

Scaling Guide:
– 4-7 rounds, about 45s per round.
– Scale Up: Use 53/35lb kettlebells instead of dumbbells

Congrats to our April Athlete of the Month || Shaelyn Stone!

April Athlete of The Month – Shaelyn Stone!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our April Athlete of the Month is Shaelyn Stone! Shaelyn started sweating with CFA back in February of 2016. You’ll usually catch her with the 6:30 am or the 4:30 pm crew.  It’s been really exciting to see the progress that Shaelyn has made here, especially recently! She has a great drive and solid focus in her training. All that work has certainly paid off in her time here! We’ve enjoyed Shaelyn’s positive attitude and watching her continuous growth and we’re excited to see her continue to progress for many more years! Shaelyn, we are proud to have you as our April Athlete of the Month and as an awesome part of this community. Thanks for all your hard work! Congratulations!  

 

State your Name and/or Nickname please:
Shaelyn. Or just Shae.

Words to live by?
“See, winners embrace hard work.” –Lou Holtz

What is your fitness background?
I played a lot of basketball and volleyball before I got to college. Now I just play them for leisure.

How long have you been CrossFitting?
A year and three months. And I’ve loved every second of it!

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
Haha, ok, so this is a funny story. My first day of CrossFit, I dropped into a class on a day when they were doing only mobility stuff. I had dragged three of my friends with me because I was terrified to go alone, but by the end of class we all walked out with our heads held high, scoffing at those who’d warned us about the painful trials of CrossFit.
Then day two came…and we died. All I remember was a crap load of heavy deadlifts and jumping pull-ups. It felt like every muscle in my body was torn and trying to mesh itself back together. But I LOVED it! It hooked me, and here I am today! The daily soreness is still just as bad, but my performance is so much better.

What’s your favorite part of CrossFit Austin?
The people, no doubt! The coaches, the other members, everyone. And the programming. I love the programming.

Current Training Goals/PRs?
Currently I’m working on getting strict pull-ups and some HSPUs. Just two weeks ago, I got hand stand kick-ups down, and during the Open this year (which was my first Open ever, by the way) I was able to string together a few kipping pull-ups!

What advice do you have for folks just starting out in CrossFit?
It took me a while to learn to leave my extremely competitive nature against others at the big bay doors. But I think that’s helped me most. The only one you should be concerned with competing against is yourself! Like anything else that’s worthwhile and rewarding, this is gonna take time and it’s gonna be hard. But it’s also gonna be a ton of fun!

What is your cheat meal go to?
Chicken and waffles drenched in maple syrup! Oh my gosh, nothing on this earth makes me as happy!

Tell us about a moment you felt most proud of yourself during a workout.
That’d probably be during 17.2, when I got those kipping pull-ups! That was a big moment, lots of adrenaline, surrounded by awesome people.

If you could create a WOD and name it for yourself, what would it be?
I love double-unders, so I would just steal “Annie” and instead name it… I don’t know, the “Shae-nay-nay?” Gosh, that sounds awful, haha.

What are your hobbies, interests and/or talents outside of CrossFit?
I love anything to do with the outdoors! Hunting, hiking, camping, kayaking, cave crawling, horseback riding, you name it. I also LOVE to shop and to read books!

As for talents, I speak pretty good French. And I’m expert with a long-range rifle.

Tell us something we don’t know about you…
Not to brag (well kind of), but I’m actually a fantastic singer! I was classically trained in Opera for most of my life, but I sing just about any genre! Except Screamo.

Longhorns or Aggies?
Aggies? Is that some kind of disease?! Nah, I’d have to go with my beloved burnt orange all the way!

Leave the fine folks of CrossFit Austin with some parting words…
Oh my gosh, I’m really blessed to be a part of this community! Y’all are the highlights of my semesters, and I’m super excited to keep working out with y’all and learning from y’all! I think we all know that every time we come to CFA, it’s not just about going to a gym, it’s about being fit for life and taking part in an awesome community!