A. 14:00 EMOM Min 1 – 1 Squat Clean @ 60-70% Min 2 – 3 Strict Handstand Push-ups or Progression
*Sets across on both movements
B. 18:00 EMOM Min 1 – 2 Tempo Front Box Squat Min 2 – 4 Strict WTD Pull-ups Min 3 – Rest *go as heavy as you can without failing any reps *Squat weights recorded
C. 10:00 EMOM Min 1 – 5 GH Raises Min 2- 5 Ring Push-ups
Optional ‘Cash Out’: 5:00 of 50 ft suitcase carry 15 kb swings
“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.”- Swami Sivananda
I’m going to depart from our normal health and fitness related info to talk a little about life and business. Today is somewhere close to our anniversary (we’ve got about three different anniversary dates for when CFA “Started”) and I wanted to share with everyone some lessons I’ve learned along the way.
Change is constant, change is inevitable. People change, people’s priorities change, markets change, new knowledge and experiences are gained, and the landscape will never remain static. People generally do not like change and clients and coaches have come and gone over the years due to change. But I’ve learned to embrace change and some of the most successful people I’ve met have seen the need for change far before the masses recognize it.
Humor is the great equalizer. If you can make someone laugh and / or smile many of your other flaws will be overlooked. I don’t know if that’s a good or a bad thing but it seems to be a thing.
Priorities are shown through actions, recognize if your words and thoughts match your actions. My priorities are in order my family, my employees, and our clients. My decision are always processed in that order, and I believe that ultimately business owners have to think in this matter for long term success.
Most people are under competitive or over competitive. Most under competitive people don’t push hard enough to find their true limits. Most over competitive folks bite off more than they can chew and eventually stall out or burn out. Its rare to find the sweet spot between the two. My theory is that once you realize that immersing yourself in the process and journey is more powerful than being motivated by competition you start to make lasting meaningful progress.
A Toyota Prius is an incredibly valuable asset to own. Mine has a 150,000 miles on it and never once had to be worked on. You only have to change the oil every 10,000 miles and can drive 450 mile on about $15 – $30 depending on gas prices. I can confidently say CFA would not exist in its present state if I did not own a Prius.
Being the smartest person in the room is far less valuable than being the most effective person in the room. Nobody gets paid for their ideas or their IQ. People get paid for results.
To this day the greatest piece of advice I’ve ever received is this: “Expect the expected”.
Lastly Success seems to mainly be a product of motivation, consistency, and hard work. It’s a simple concept that applies to business, training, nutrition, work, parenting, the list goes on and on. Gadgets, hacks, “going down the rabbit hole”, “deep diving”, etc only seem to be aids that can speed the process along. These things (and myriad of other concepts designed to help one succeed) are 100% contingent on a person’s ability to stay motivated, to work hard, consistently, forever.
A. On a 15:00 Clock In 10 minutes quickly work up to a challenging Power Snatch Single (80-90%) B. In 5:00 Plan on hitting the above weight for 2-3 more sets. *heaviest weights recorded
C. 15:00 AMRAP Rolling Start: up to 2 rounds in 5:00
then..
Max rounds for remainder of time 8 power snatches @ 95lb / 65lb /35lb KBS 8 toes-to-bar 16 box jump @ 24″ / 20″ / 12″ 100m bumper plate farmer carry @ 45lb / 25lb* / 20lb DBs *Rounds + reps recorded
Scaling Guide: – 3 – 6 rounds, about 2:30 per round
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 December Athlete of the Month is Daniel Arredondo! He has been with CFA since March of 2016. Daniel bounces around in his class times, but usually ends up with the lunch time crew. Daniel is a go-getter and has been from the start. As he continues to grow in his training he is always seeking more knowledge with consistent group classes and additional personal training with Tim. All that work has certainly paid off in his short time here. Daniel is always up for the next big thing, even participating in his first competition just 6 months into his time with us! We’ve enjoyed watching him make continuous gains over the last few months and we’re excited to watch him continue to progress for many more years! Daniel, we are proud to have you as our December 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!
State your Name and/or Nickname please:
Daniel Jose Gonzalez Arredondo II – My best friend calls me “tiny dancer”
Words to live by?We can’t control the world around us.
We can only control our reaction to the world. Leave the world a better place by being the best version of you while loving and helping the people we share this world with.
What is your fitness background?
Back in the day, I did summer track and took up running again in 2015. I have a minor in dance and love ballet, Latin, and country dancing! I also play sand volleyball.
How long have you been CrossFitting?
9 months
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today? I was so afraid of hurting myself and doing workouts that involved “legs”. I was concerned I would not be able to handle the intensity because of all the terrible YouTube videos that give CF a bad name. I had no clue what the acronym-ically (not a real word) challenged…WOD=want one doughnut…
Now I definitely got the crossfit alphabet down and look forward to each workout and getting closer to RX and new PRs!
What’s your favorite part of CrossFit Austin?
I love the community of friends and family I now have to promote and encourage health and to socialize with outside of the gym. Love each coach and their unique take on coaching while still being united in a philosophy of physical health and training. It’s amazing!! I also like that we are very supportive during workouts and that the competitive atmosphere is friendly. Also there are so many times a day to come work out! I love that with my schedule!
Current Training Goals/PRs?
To one day be RX on all workouts….This year…250 deadlift, 120 strict press, 12 strict pull-ups, master butterfly pullups, 200lb back squat…i’ll stop there for now..oh and beach body!
What advice do you have for folks just starting out in CrossFit?
Don’t give up…results will come, I promise! I was just using the bar for some exercises and once you get technique, you will exponentially improve.
What is your cheat meal go to?
There are too many…but I love getting chicken fried steak, mashed potatoes, corn, pecan and apple pie, and a coke from Luby’s…yes I’m a southern boy!
Tell us about a moment you felt most proud of yourself during a workout. There are 4
When I finally got 10 strict pull ups. It had been a life goal
When I competed in Night of Champions and finished!
The time Wes said “good job Daniel” because I had finally received his approval
When Tim did the MURPH workout with me because I was out of town. Yeah, Team “34”!
If you could create a WOD and name it for yourself, what would it be?
Tiny Dancer
10 pullups
5 power cleans
5 push press
10 burpees
800 meter run
What are your hobbies, interests and/or talents outside of CrossFit? I love music. Singing and teaching choral music is what I do for a living. I love to dance, play sand volleyball, have now taken up boldering, and running.
Tell us something we don’t know about you...
I use to be a very shy guy, I have a Phd, and I don’t like the dark.
Longhorns or Aggies? Is this a real question?
Blood runs burnt orange!
Leave the fine folks of CrossFit Austin with some parting words… Each day is a gift and a new beginning. It is another chance to reflect on who you are and who you will choose to be.
A. 6:00 E202 3 sets 3-5 ‘ring outs’ *(think of an ‘ab wheel’ on the rings).
B. 21:00 EMOM Min 1 – 1 Tempo Front Box Squat Min 2 – 3 Stricty WTD Pull-ups Min 3 – Rest *go as heavy as you can without failing any reps *Squat weights recorded
C. “Half Cindy” 10:00 AMRAP 5 kipping pull-ups 10 push-ups 15 air squats *rounds + reps recorded Optional ‘Cash Out’: 3 rounds 15 wall ball 30 double unders
Scaling Guide: – 8 – 16 rounds, about 45s per round. – Scale Up: chest to bar pull ups, ring push-ups, goblet squats (35/26)
“Desire is the key to motivation, but it’s the determination and commitment to unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” – Mario Andretti
With a partner, split the work up any way you desire, one person working at a time (except on double unders / bear crawl).
25:00 AMRAP 10 shoulder press (Performance: 135lb / Athletic: 85lb* / Health: 55lb) 120 double unders (total for team, everyone working at the same time) 20 power snatches (same) 120 double unders (total for team, everyone working at the same time) 30 Front squats (same) 120 double unders (total for team, everyone working at the same time) 40′ bear crawl (everyone) *rounds + reps recorded
Did you catch Coach Wes’s last article? If not, check it out here
A. Warm-up plus coaches choice skill practice B. “Helen of Troy” 3 Rounds 12 ‘Heavy’ Thrusters @ 115lbs / 75lbs / 55lbs 21 Kettlebell Swings @ 24K / 16K / 12K 400m Run *20:00 Cap
A. 15:00 EMOM Min 1 – 3 Tempo Front Box Squat @ 55-65% of max FS Min 2 – 5 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. For Time 15 ‘high’ box jumps @ 30” / 24” / 20” 10 squat snatches –power snatch to OHS is acceptable- @ 135lbs / 85lbs / 55lbs 15 clean and jerks (same)
Optional ‘Cash Out’: 3 Rounds 1 minute of wall ball 1 minute of single arm db hang power snatch
Scaling Guide: – 5 – 9 minutes (10 min time cap) – Scale up: 36/30″ Box
“Be happy for this moment. This moment is your life.” -Omar Khayyam
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
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!
