B. 4 Rounds 8 Supine Ring Rows 8 DB Hang Power Cleans 40-50 / 20-30 / 15 8 Pistols 16 Burpees *time recorded *25:00 Cap
Scaling Guide: – 14 – 22 minutes. – Scale Up: 135/85 hang power cleans and pistols with 35lb/26lb kettlebell. – Scale pistols to low box squat pistols, or standing on the box pistols (letting the straight leg drop below the supporting foot).
“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.”- Marcus Aurelius
A. 18:00 EMOM Min 1- Push Press x2x6 @ 85-90% Min 2 – DB / KB Split Squats x3/leg x6 Min 3 – Rest *Pick a weight and % do all sets at the same weight in both the movements.
B. 5 rounds 4 squat snatch 95lb/ 65lb / 35lb Ring dips 6 / 3 20′ lateral shuffle x 10 (5 round trips), 1 hand line touch each rep *12:00 Cap *Time recorded
Scaling Guide: – 6 – 10 minutes, about 1.5 min per round. – power snatch + overhead squat acceptable for all athletes – Sub ring push-ups for ring dips if needed – Scale Up: 135/85lb bar, 4/2 muscle ups instead of ring dips
“Health is the thing that makes you feel that now is the best time of the year.”- Franklin Pierce Adams
There are ton’s of option for people out there when it comes to their fitness, but we like to think we encompass the most complete solution. A quick disclaimer we’re big believers that any exercise is good exercise. Doing something is always better than doing nothing. So in today’s article will look at some different options out there and some reason why we feel like we’re doing things better.
Yoga: Yoga is great. For some things. Namely for mobility and recovery. And there’s nothing wrong with a glorified stretching workout. The older you get, the harder it is to maintain functional mobility, so if yoga helps you do that, that’s great. But that’s all it is: Stretching and balance. Maybe a bit of coordination, although you’re probably moving too slow to truly challenge coordination. Yoga doesn’t get you strong, and yoga doesn’t improve your cardiovascular endurance, speed, stamina or power. In reality it’s a great supplement to a training program but not a great stand alone program to get you fit.
Running and Cycling: The obvious here is that both are great for cardiovascular endurance and stamina, but do a poor job developing strength (especially upper body strength), power, speed, coordination, flexibility etc… Both are one dimensional and lend themselves to some “overuse” movement issues. Lots of runners we work with struggle to maintain a full range of motion in their ankles and hip, that can lead to overuse injuries in the IT-Bands, knees, calves, achilles. High volume cycling lends to an overdevelopment of the quads and creates poor posture in the upper and lower back.
Generic “High Intensity” Training: With the growth of CrossFit there has been a number of entities that have tried to replicate the “intensity” aspect of CrossFit. Companies like Orange Theory, Soulcycle, and other HITT training programs all tend to focus solely on the cardiovascular endurance and stamina aspect of fitness. In this type of training there is always going to be some short terms results, and working hard always makes you feel great. However for long term results strength development, improve mobility and movement quality, and smart variation of “intensity’ is the answer.
What do we better?
We will provide you with broad, useful fitness for life. We want carrying four bags of groceries up three flights of stairs to be a piece of cake. We care about helping you maintain your mobility as you age, and about ensuring you can go skiing or hiking for an entire day when you’re 20 and 65. We want you to be the fittest person on your softball team at 40, and the person who is still living independently at 85.
The nuts and bolts of our of our program will improve all the skills needed to live a long, fit, healthy life: Strength, speed, power, cardiovascular endurance, stamina, flexibility, coordination, agility, stamina and balance. But the real reason it works is the implementation of that program which is two fold.
Coach for life We don’t throw our new clients right into the fire. We meet you where you’re at and work with you on your individual strengths and weaknesses to keep you safe and injury-free so you can continuously become more fit and healthy.
With us, you will have a personal coach for life to help manage your health and fitness and as well as individualize our program to your specific needs. Our coaches are well trained and some of the most qualified experts in the fitness industry. And it also means your coach is a career coach and his or her professional success is tied to how successful you are at achieving your fitness goals.
Community-based We’re not just a gym. We’re close friends who socialize together, both in and out of the gym. It’s a perfect community in which to raise your kids—where they grow up witnessing people who care about being fit and healthy for life. (And if you’re single, there’s a good chance you’ll have better luck here than on the latest dating website.)
In other words, corny as it might sound, you’ll have fun. That’s important because above all else “fitness” is a habit. Ingraining this habit into your life is allot easier when you have a great support system around you and you actually enjoy what you’re doing!
A.12:00 EMOM Min 1 – 3/leg Single Leg DL Min 2 – 3-5 Reverse Ring Fly
B. 13:00 AMRAP 7 deadlifts 225lb / 155lb / 85lb) 7 strict weighted pull-ups 20lb /no weight but strict / ring row Double unders 50 / 30 including attempts / Health: 4 singles + 1 attempt x 10 *Total rounds recorded
Optional ‘Cash Out’: 3 rounds 8 toes to bar 12 burpees
Scaling Guide: – Goal 3 – 7 rounds, about 2 min per round. – Scale up: 45/20lb weighted pull-ups
“Life is a song – sing it. Life is a game – play it. Life is a challenge – meet it. Life is a dream – realize it. Life is a sacrifice – offer it. Life is love – enjoy it.” – Sai Baba
A. E:90 O:90 Snatch Balance x3x5 sets (build to a challenging weight) B. 14:00 E2O2 2 Power Snatches (build to a challenging Weight) + 5-10 Perfect Push-ups C.7:00 AMRAP 8 Hang Power Snatches @ 95 / 65 / 45 16 Wall Balls @ 20lb/10ft, 14lb/10ft, 10lb/8ft *Total round recorded
Optional ‘Cash Out’: 5 Rounds of “Cindy”
“Good teachers know how to bring out the best in students.” -Charles Kuralt
A. 15:00 EMOM Min 1- Push Press x3x5 @ 80-85% Min 2 – DB / KB Split Squats x4/leg x5 Min 3 – Rest *Pick a weight and % do all sets at the same weight in both the movements.
B. For Quality 200m run Then… 10 sets 2 Muscle Cleans @ 95/65/35 2 burpees Then.. 400 M Run Then… 25 Thrusters @ 95/65/35 Then.. 200m run *goal time 8-12 minutes
Optional ‘Cash Out’: 4 Rounds 12/ leg Single Arm Suitcase 12 OVHD KBS *Switch Arms each rounds
Come out on Saturday 10/22 for a free injury assessment with Airrosti Schedule HERE
B. 4 rounds 5 Overhead Squat @ 115lb / 75lb / 55lb front squat) 10 Power Clean & Jerk @ 115lb / 75lb / 55lb 15 Abmat sit-up 15 Lateral burpee-over-bar 1:00 rest *Total time recorded
Scaling Guide: – Goal 15 – 20 minutes, about 4:30 per round including the rest. – Scale Up: 135/85lb barbell. – If OHS are an issue due to mobility or inability to break parallel, complete it as front squats to keep the bar load higher for the clean and jerks.
CrossFit Austin will be holding a fundraising event to help raise money for Barbells for Boobs! Join us on Saturday, October 29th where we will complete “Grace,” the official Barbells for Boobs workout, during the regular 9 & 10 am classes. We have created a CrossFit Austin Fundraising team where you can make a donation or join our team and help us fund raise to meet our goal!
Why are we fundraising for Barbells for Boobs?
So that together we can take action, raise funds and help detect potentially life-threatening breast cancer occurrences. Barbells for Boobs is dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40.
Where does my donation go?
All fundraising efforts support much needed detection services in local communities across the country. Remember that the funds raised to support Barbells for Boobs mission are vital to those who may not have the means or access to critical detection services.
Here’s how you can help:
Make a donation of any amount on our fundraising team page or an individual team members page. For every $80 raised, ONE more person will know if they are living with breast cancer.
Additionally, you can spread the word and help us reach our goal by sharing this page on Facebook, Instagram and Twitter. Or even better, send an email to friends you think might be interested in contributing and include a link to our page.
Together, with one unified voice we can make a difference.
Together we can help. Because… Everyone Has a RIGHT to Know.
Stick around after the classes for a Halloween Celebration! Last year our “Boo”runch was AWESOME. If you missed it, Wes made pancakes while wearing a hotdog suit and it was the best thing ever. Wear your costumes for the WOD and stick around after for a brunch feast and mimosas!
A.5:00 EMOM 2 Hip Snatch + 1 Hang Snatch build to 55-60% B.10:00 E202 Pause Squat Snatch x2x5 @ 65% (pause just below knee and pause in the bottom or squat)
