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!
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!
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!
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
Earlier this week Coach Tim delivered an in depth analysis on the set up, execution, and finish of the deadlift. As promised, here is a video tutorial outlining the key components of the deadlift. If you missed the accompanying article, read that HERE!
“Whatever we are waiting for – peace of mind, contentment, grace, the inner awareness of simple abundance – it will surely come to us, but only when we are ready to receive it with an open and grateful heart.” – Sarah Ban Breathnach
