WOD 11/30

A.Spend 10-15  minutes working HSPU progressions.  Keep the HSPU strict until you can do at least one strict rep down to 1 abmat today. If you can do deficit, do them!

B.For time
Row  1200m / 1000m* / 800m

Then 4 rounds
10 kipping pull ups (5 with a band)
40′ walking lunge
15 toes-to-bar
15 burpees
*25:00 Cap

Scaling Guide:
– 16 – 23 min, 4:20 for the row and then about 3:00 per round after.  
– Scale Up: Chest to bar instead of kipping pull ups.

“Someone who wants to write should make an effort to write a little something every day. Writing in this sense is the same as athletes who practice a sport every day to keep their skills honed.” – Anita Desai



One step at a time

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Yesterday we posted a video on Facebook recounting the story of Kyle Maynard scaling Mt. Kilimanjaro without the luxury of being born with hands and feet. The most powerful part for me is when Kyle began to describe the mental struggle with what seemed like an insurmountable task. Paraphrasing he said “I had to remind myself to not look up and think about how far there is to go. Instead look back and see how far we’ve come. One step at a time.”


I want to explore this attitude in the context of all of our fitness journeys. There are many things we see people do in the gym that may seem unattainable.


“I want to get a pull-up.”


“My goal is to be able to do a muscle-up.”


There is no question getting your first pull-up and your first muscle-up are incredibly rewarding moments. They also can be an intimidating or seemingly

But sometimes by putting so much emphasis on such tangible milestones, we forget to look back and appreciate the smaller personal bests—and the equally as important milestones—along the way. Sometimes we even get ahead of ourselves trying to skip steps, and move further along in the process than we’ve earned.


The attitude of “One step at a time” is the surest path to obtain goals. For example think about your pulling strength (your eventual road to a pull-up and muscle-up) as being on a 100-step staircase. In this way, pull-ups and a muscle-up are simply just two other steps on the staircase, no less, or no more important, than the step before or the step after.


Using this analogy, let’s say a ring row with a perfectly horizontal body is step 25 on the staircase, while a pull-up is step 50, and a muscle-up is step 75.


he pulling strength you gain going from step 49 to step 50 is equivalent to the strength gained moving from step 50 to 51 (where step 51 might mean you can do 2 consecutive pull-ups), yet we’re more likely to celebrate reaching step 50 than 51. But why? Why is getting a pull-up somehow more important than being able to do two consecutive pull-ups?


It comes down to ego and our perception of what is important.


But if you change the way you think and your attitude about what you should or shouldn’t be able to do you’ll have way more to celebrate along the way. You can also look back and appreciate how far you’ve come, instead of fretting over the fact that you’re not quite to that 50th step yet. You also won’t get as frustrated and impatient waiting to reach step 50 because you’ll also get enjoyment reaching step 46, 47, 48, and 49, too.



Here’s a challenge:


Set 5 small goals along the way to your ultimate goal, and remember to pat yourself on the back when you reach them.


Because the journey is always more fun than the destination!


WOD 11/29

A. 21:00 EMOM
Min 1 – 1 Squat Clean
Min 2 – 1-3 Ring Dips or Ring MU
Min 3 – Rest
*Build to a challenging weight in each exercise

B. 5 rounds
8 squat clean thrusters @  115lb / 75lb / 35lb
4 Shutlle Runs (20′ out 20′ back)

Scaling Guide:
– 6 – 10 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.

Optional ‘Cash Out’:
AMRAP 5 minutes
30s hang on the pull up bar
25 cal row


We’re celebrating 8 years! Come join us for the party!


CrossFit Austin’s 8th Anniversary // Holiday Party



Hey CFA! It’s time to celebrate!
8th Anniversary WOD + Holiday Party + Celebrating with our CFA Family!

Join us on Saturday, December 17th to celebrate CrossFit Austin’s 8th Year down here in South Austin!

Part 1: Anniversary WOD – Regular class times – 9 & 10 am at CrossFit Austin!

Part 2: Meet us at Texas Keeper Cider where the real party starts! We’ll meet at 11:00 am for drinks, food, & CFA awards {Bitter Burpee awards & Push Up Man and Woman of the Year!}

Bust out your favorite holiday duds {or} tacky holiday outfit to WOD in and let’s have a Holly Jolly Holiday Party!

WOD 11/28

A. 21:00 EMOM
Min 1 – 2 Tempo Front Box Squat @ 65-75% of max FS
Min 2 – 4 Strict WTD Pull-ups
Min 3 – Rest
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat

B. 4 rounds
7 hang power snatch  95lb / 65lb  / 35lb)
7 Overhead Squat (same)
14 Box jump ( 24” / 20” / 12”)
*15:00 Cap
*time recorded

Optional ‘Cash Out’:
3 Rounds
50m farmer carry
15 burpees

Scaling Guide: 7 – 11 min, about 1:45 per round. Scale Up: 115/75lb bar

“Follow your passion, be prepared to work hard and sacrifice, and, above all, don’t let anyone limit your dreams.” -Donovan Bailey



WOD 11/26

A. In teams of 2

15:00 AMRAP

20 Partner Wall ball @ 20lb / 10ft, 14lb / 9ft, 10lb / 8ft
(Partner squats, throws ball to target, partner catches, squats and returns = 2 reps)

200m run with medball
(one ball shared between partners)

20 Sit-up with med ball pass
(only partner holding the ball does the sit up)

Partner 1K Row AFAP  (Split up however you see fit)

Don’t forget about our blanket drive! Bring them in and drop them in the box up front!

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WOD 11/25

9 & 10 am classes only today

A. 10:00 EMOM
Min 1 – 3 Strict Press
Min 2 – 3 KB / DB Single Leg DL

7:00 AMRAP
7 DL @ 115 / 75 / 15
7 Push Press (Same)
30 Double Unders (60 singles)

*Rounds + Reps recorded

Optional ‘Cash Out’:
3 rounds
40′ suitcase walking lunge
15 burpees


Get those hoodie orders in! Our order is being placed at 9 am Friday!


Recap of Some Key Components of the Deadlift

Anyone that has performed the deadlift, knows that it can be an extremely gratifying lift. The picking up of heavy objects can produce a feeling of empowerment. Performed properly, the deadlift is a lift that allows us to maximize our strength potential and physically express that potential. Notice I did say “performed properly”. This is important because while you may get away with sub-par reps every now and again, you will never know your true potential because the injury bug will eventually bite you. Even if maximal strength is not on your radar, these key points should be of note for you, if longevity and living that happy, healthy life are of import.

We can break the deadlift down into 3 critical phases.

  1. Set-up
  2. Execution
  3. Finish

If one of these areas is not up to standards, you probably won’t be training long or you will be chasing your own tail through a pattern of  “every time I get close to a new PR,  my back starts acting up”. So let’s take a closer look at the the aforementioned phases, and some key points for each phase.


The set-up is crucial for all multi-joint lifts. It is the foundation for us to build upon.  The “Frankenstein Monster Set-up”  is a quick, effective way to prepare
yourself for the deadlift. Without exhausting every “trick in the book” or “cues”, we can break this phase down into several key focal points.

  1. Stand with your feet in a comfortable stance, somewhere around hip-width, and shins touching the bar.
  2. Lift your arms in front of you and rotate your thumbs towards the ceiling.
  3. Pull shoulders back and down.
  4. Glutes tight, ribs tucked.

This initial position, even before attempting to grab the bar is important. For the beginner, it helps us recognize or “feel” a solid position. Next…

  1. Send your hips back without surrendering your neutral spine. This is referredstep4step2 to as the “hinging” or “hip hinge”
  2. With a soft bend in the knees, grasp the barbell with one hand, then the opposite hand.
  3. Lifting your chest to remove any slack out of your arms, should consequently remove any slack out of the bar.
  4. Maintain solid grip on the bar, push your butt toward the ceiling
  5. Maintain vertical shins and pull with your hamstrings to ratchet your hips down into your starting position.


Once we have established a proper set-up, we can begin to execute the movement.

  1. Gently screw your feet into the floor.
  2. Maintaining a neutral spine, take a deep inhale.
  3. Squeeze your knees back and drive your hips up.
  4. Once your the barbell clears your knees, keep the bar close to your body  and your hips begin to come forward to meet the bar.


The finishing position is simply standing upright and squeezing your glutes, ensuring that your shoulders are on top of your hips. Finishing with tight glutes can’t be stressed enough. It helps us perform the lift properly, but more importantly it helps us perform the lift safely. Athletes that are unable to squeeze the glutes at the top of the lift all too often experience either some acute or chronic low back pain. This pain is experienced  because the athlete moves the fulcrum from the hips (hip hinge) to the low back. Thus the load is shifted to the low back.

A few key takeaways;

*Maintain a neutral, braced midline from set-up to finish.

*Knees back, drive hips up.

*Squeeze glutes to finish lift.

Stay tuned for a video in the coming days! Happy and safe lifting!

-Coach Tim