The CrossFit Austin Difference || Coach Wes Kimball

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The CrossFit Austin Difference

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!

WOD 10/11

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

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WOD 10/10

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

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WOD 10/8

Teams of 2,
4 rounds

3 Strict Pull-ups / person
(spot each other if needed)
400m bumper plate run @ 45lbs /  25lbs / 15lbs
(one plate shared between partners, both run together, carry anyhow)
30 alternating box jumps @ 24” / 20” / 12”
(15 each person)
60’ OVHD Plate Lunges @ 45lbs /  25lbs / 15lbs
(Split anyway)
*Team time recorded

Scaling Guide:
Goal:22 – 32 minutes, about 6.5 minutes per round.

Barbells for Boobs Fundraising event – October 29
Register for Team CrossFit Austin!

WOD 10/7

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

WOD 10/6

A. Pistols Progressions / Practice

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.

Barbells for Boobs & BOOrunch!
Check out the details

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OCTOBER 29 || Barbells for Boobs & BOOrunch!

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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!

Donate to or Join Team CrossFit Austin HERE.

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! 

WOD 10/5

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)   

C. 10:00 E202
Snatch DL x3x5 @ 90-95% of Snatch

D.10:00 E202
3 Segment Clean x2x5 @ 50-60%
*Stops:
– Below Knee
– Hip
– Squat

Optional ‘Cash Out’:
4 Rounds
6 toes to bar (strict if you can)
40 double unders

October Athlete of The Month – Bobby Nussbaumer
Check out his interview

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October Athlete of The Month – Bobby Nussbaumer!

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 October Athlete of the Month is Bobby Nussbaumer! Bobby became a member at CFA back in April of 2015!  He’s part of the 5:30 am die-hards, starting his day off the best way we know how 😉 but you’ll also catch him in the evening Oly classes. He may be quiet, but trust us, there’s a fire burning in there and you’ll see it when that clock hits 3, 2, 1!  We’ve enjoyed watching Bobby make continuous gains over the last year and a half and we’re excited to watch him continue to progress for many more years! Bobby, we are proud to have you as our October Athlete of the Month and as an awesome part of this community. Congratulations!

State your Name and/or Nickname please: image1First name is actually Robert, but I’ve always gone by Bobby.

Words to live by?
KCCO
Man of a few words 😉

What is your fitness background?
I played football from 3rd grade to the end of high school. So, most of my fitness/training was built around that. I worked out on my own for a couple years but never made much progress.

How long have you been CrossFitting?
Crazy to say but it’s been about a year and a half now.

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I showed up about 10 minutes early to an evening class with no clue where to start. I remember the workout had push press and a shit ton of double unders. Two movements I had never done before. I was extremely nervous and lost. Now I feel right at home.

What’s your favorite part of CrossFit Austin?
The gym is my ideal place to start the day and a great way to relieve stress. I’ve never been the most talkative or outspoken person but the people I’ve met really make the experience that much better.

Current Training Goals/PRs?
Back squat 315. Deadlift 405. The usual. GAINS.

What advice do you have for folks just starting out in CrossFit?
Don’t be shy. Ask questions. Have fun.

What is your cheat meal go to? image2
Mexican vanilla with Reese’s peanut butter cup from Amy’s Ice Cream.

Tell us about a moment you felt most proud of yourself during a workout.
Hitting a 20 pound PR at Night of Champions was pretty sweet. I was pumped after that.

If you could create a WOD and name it for yourself, what would it be?
Das Nuss
50- DUs
30- KB swings …lbs(idk, the heavy one?)
10- Power Cleans 155/85lbs
Four rounds for time.

What are your hobbies, interests and/or talents outside of CrossFit?
I’m usually playing other sports like dodgeball or flag football but I get hurt too often with those 🙁

Tell us something we don’t know about you…
I’ve lived in Texas for most of my life and I still don’t know how to 2-step

Longhorns or Aggies?
Longhorns!

Leave the fine folks of CrossFit Austin with some parting words…
Keep your chin up. Never mind what Billy Badass is doing over there, just focus on your goals and make your self better each day.

 

WOD 10/4

A. 14:00 EMOM
Min 1 – 2 Front Squats
Min 2 – 2 Strict Pull-ups (add weight as needed)
*Build up throughout the sets

B. “Stan” (Squat Only Fran)
21-15-9
Front Squats 95 / 65 / 35
Pull-ups
*10:00 Cap
*time recorded

Optional ‘Cash Out’:
3 Rounds
12 Burpees
100 M Farmers Walk

Scaling Guide:
– Goal – 2:30 – 7:00

“Looking after my health today gives me a better hope for tomorrow.” – Anne Wilson Schaef

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