A. In 10:00 work up to a 80-90% for a single in the Push Press
b. “Jack”
20:00 AMRAP
10 Push Press @ 115 / 85 / 65
10 Kettlebell Swings @ 24K / 16K / 12K
10 Box Jumps @ 24 / 20 / 12
Scaling Guide: 7 – 15 rounds, about 1:30-2:00 per round.
CrossFit Austin is excited to announce that we’ll be hosting the 2017 Central Texas Weightlifting Championships!
Come join us on February 19th!
A. Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds
B. 14:00 EMOM
Min 1 – 1 Deficit DL @ 70-85%
Min 2 – 3 Weighted Ring Dips (or progression)
*all sets across % or progression
C. 8:00 AMRAP
Chest-to-Bar Pull-up @ 12/8/8 Ring Rows
12 Front squat @ 135 / 85 / 55
40′ bear crawl
Optional ‘Cash Out’:
30s plank, 15 Russian kb swings, 4 rounds
Scaling Guide:
– 3 – 6 rounds, about 1:45 per round.
– Scale up: 15 c2b, 20′ hs walk instead of bear crawl.
“With the new day comes new strength and new thoughts.”- Eleanor Roosevelt
A. 4 rounds
5 Overhead Squat @ 115/ 75 / 55
10 Power clean and jerk (same)
15 abmat sit-up
15 lateral burpee-over-bar
1 min rest
*time recorded
*Repeat workout, refer to 10/6/2016 for previous time
Scaling Guide:
– 12 – 20 minutes, about 4:30 per round including the rest.
– Scale Up: 135/85lb barbell
CrossFit Austin is excited to announce that we’ll be hosting the 2017 Central Texas Weightlifting Championships! Come join us on February 19th!
A. Skill Practice Warm Up: Spend 8 minutes working on kipping drills geared toward pull ups and bar muscle ups.
B. 15:00 EMOM
Min 1 – 3 Front Squats
Min 2 – 3/arm Single Arm DB Push Press
Min 3 – Rest
*Build up each set
*Front Squat Weight Recorded
C. Open 11.1 / 14.1“
10:00 AMRAP
30 double unders* (Novice: 15 attempts)
15 power snatches @ 75 / 55 / 35
*“Women’s bars” count as 35lbs in the Open.
*Masters Men 55+: 65lbs,
*Masters Women 55+: 45lbs.
**Ground to overhead (clean and jerks) are allowed for today’s workout.
*Total Reps recorded
Scaling Guide: 3 – 8 rounds
Congrats and THANK YOU to everyone who came out and competed, volunteered, cheered, etc. at the Iron Bromance Competition this weekend! Lots of PRs and high fives!
A. 10:00 EMOM
Min 1 – 1 Deficit DL @ 70-85%
Min 2 – 5 Weighted Ring Dips (or progression)
*all sets across % or progression
B. 5 rounds
8 squat clean thrusters @ 115 / 75 / 35
4 reps of 20′ out 20′ back shuttle run
*time recorded
Optional ‘Cash Out’: 4 min max cal row or assault bike
Scaling Guide:
– 6 – 11 min, about 1:30 per round.
– Scale Up: 135/85lb bar, 1 20 ft handstand walk and then 3 shuttle runs each round instead of 4 shuttle runs.
“You can never plan the future by the past.” – Edmund Burke
Come join us to watch some badass athletes compete in a competition that combines strength and endurance!
A.
15:00 EMOM
Min 1 – 5 Back Squats
Min 2 – 3 WTD Pull-ups
Min 3 – Rest
*Build up each set
*Back Squat Weight Recorded
B.
3 rounds
10 back squats @155/95/65
10 burpees
200m run
1 minute rest
Scaling Guide:
– 6:00 – 10:00 minutes
– about 2:00 per round NOT including the rest.
Tomorrow! (No group classes) but come hang out and cheer on your friends!
IRON BROMANCE
On Tuesday, Coach Wes posted a meme that was the perfect intro to today’s article. He had no idea what I planned to write about, but the fact that there is a meme about it says it’s a common occurrence.
In the midst of all the New Year’s resolutions and the hype of The Open coming up there tends to be an added pressure to ‘perform’ in the gym. People’s focus turns to the numbers on the board and the actual work being done becomes secondary. This leads to mediocre training just to get that score and very little actual progress. I challenge you to find a way that that is going to serve you in the future.
In my opinion, as a coach and an athlete, training is very rarely about the score. It’s much more about the quality of movement and the development of the skills so that I can progress. That’s not to say I don’t push my people or myself, only that if it’s a shitty rep, we’re not counting it. Yes, there are those who straight up shave reps (see below video), but in my opinion, it’s just as bad to count reps that you know aren’t up to par when you are trying to. Here’s why:
Let’s say I’m working on my toes to bar. I can get close, every once in awhile my toes get all the way up there, but for the most part I just do the work and say “eh, that’s close enough” with a good 8 inches between my toes and the bar. How am I EVER going to get better at the skill if I settle for mediocre? What do you think would happen if instead, during every single WOD with toes to bar, I held myself accountable and only counted the reps where my toes truly touched the bar? I’d probably progress more quickly because I’d get pretty damn tired of doing all those extra reps that didn’t count.
Another option I have here, is to take a step back in the progression. Maybe I never actually get my toes close to the bar, but I can get my knees to my elbows almost every time. What’s the better option here? Do shitty toes to bar reps or do proper knees to elbows reps? At least in the second option I’m practicing proper form and I’m going to develop the skill and my strength. Once I’m efficient in that progression, I can move back up and continue my progress. Poor practice makes for poor performance. Proper practices makes for improvement.
Now let’s look at those rep shavers. ‘Karen’ is on the board (150 wall balls for time).. I’m scanning the scores from the earlier classes and I see that ‘John’ did it in 5:15. Well… I’m going to do it in 5:00! 3-2-1 go… rep after rep (let’s say for the sake of this scenario that all my reps are legitimately good).. I’m getting tired and no one else is counting my reps, but me….. Rep, rep, rep… oh jeez the clock says 4:45 and I’m only at 119… eh screw it, I have to beat John so I just call it at the 5:00 minute mark even though I only completed about 130 reps. No one will know. I report my score, Coach gives me a high five, and no one is the wiser.
A few weeks down the road, ‘Karen’ comes up again and we do it with a partner who helps keep count. Where am I now? I shaved 20 reps last time to get that score and I’ve done nothing between then and now to improve my ability in this WOD. I’m in trouble because there is no way I can repeat that score with a proper rep count… busted.
Guys, regardless of what your scenario is, it all boils down to integrity and diligence in your training. If you truly want to improve and succeed you have to hold yourself accountable. We as coaches do our best to give corrections and cues throughout, but I can’t stand next to you and count every rep or watch to make sure your toes hit that bar every time. There is always room for improvement and I am the first to admit that sometimes fatigue, injury, or whatever else affects the movement. If that’s the case, do your best at the proper progression, but don’t come report RX when 90% of the time your toes were 8 inches from the bar.
If you need help with a progression, ASK US. We are here to guide your progress so if there is something you’re struggling with or you don’t know the proper way to progress, get with your coach and we’ll figure it out, but don’t settle for mediocre movement for the sake of the score.
Aristotle said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Be excellent.
-Coach Gen
“Open 16.2ish”
4 rounds
1 min max toes-to-bar
1 min max double unders – 5 DUs count as 1 ‘rep’
1 min max squat cleans @ 135 / 85 / 55 cleans count for 3 ‘reps’ each
1 min rest
Scaling Guide:
– 100 – 160 ‘reps’. 5 double unders = 1 ‘rep, 1 clean = 3 ‘reps’.
Congrats to our February Athlete of the Month
Colette LaPorte
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 February Athlete of the Month is Colette LaPorte! She started with fundamentals back in June of 2016 and has been in group classes since July. You’ll usually find her with the 6:30 am crew, but she occasionally pops into noon as well. Colette has been a natural since she walked in the door. It’s been really exciting to see the progress she’s made on top of such a solid foundation. She puts the work in during class and pays close attention to taking the proper steps to reach her goals. All that work has certainly paid off in her time here! We’ve enjoyed Colette’s infectiously positive attitude and watching her continuous gains over the last few months and we’re excited to see her continue to progress for many more years! Colette, we are proud to have you as our February Athlete of the Month and as an awesome part of this community. Thanks for all your hard work and the smiles you bring us on a regular basis! Congratulations!
Colette
My dad would say to me growing up “just do your best, no matter what that is” and I always try to apply that to my life.
I played soccer as a kid and have always been a runner. I got into weight lifting about 4 or 5 years ago.
I started training with Gen in June of 2016
The camaraderie and the competition. It’s nice to meet like-minded people and to have them push you harder than you would working out alone.
That not everyone is critiquing you or watching what you’re doing like you might think. Focus on progress, not perfection!
Pizza – it’s my love language
Anytime I push myself harder than I thought I could. Whenever I do more weight, reps, whatever more than I originally thought I could going into the workout.
“Let’s get this over with”
I’m fluent in French and my fingers are double jointed so I can twist my hand into a pretzel.
Can I plead the 5th? I went to OU…