A. 12:00 E202
Tempo Back Squat x 3 reps x6 @ 42X1
Rest as needed @ 70-75% (:04 down, :02 in bottom)
B. In 10:00 Build to a 2 RM Front Squat
C.15:00 E202
Min 1 – 5 Deadlifts By Feel
Min 2 – 5 Step Burpees
Min 3 – Rest
D. Accumulate 2:00 in a Chest to bar hold
– keeping shoulder blades down and back
– Use a spotter and/or band
3 Days and only a few spots left! Don’t miss out on the chance to train with Ursula
DETAILS AND REGISTRATION
Longevity
[lon-jev-i-tee, lawn-]
noun
1. a long individual life; great duration of individual life:
Our family is known for its longevity.
2. the length or duration of life:
research in human longevity.
Our goal at CrossFit Austin is longevity. Longevity requires dedication and commitment to your health and fitness. With the right motivation and the right tools, we can help you live your best life.
It all starts with finding your why. Every one of you came to CFA for a reason. Maybe you wanted to get healthier, fitter, lose weight, gain muscle, train for an event… The list goes on. While these are all valid reasons to get moving, we have to dig a little deeper to find the why.
Let’s say you came to us on your first day and said “I’m here because I want to be healthier.” Ok, what does healthy mean to you? Does it rely on numbers? Weight, BMI, blood pressure? Maybe your perception of health lies within the Illness – Wellness Continuum and you’re hoping to find yourself on the right-hand side of the spectrum. Or, you could be one of the folks that defines health as feeling good and being able to do the things you want to do day in and day out.
Let’s go even deeper. WHY do you want to be healthier? Do you have a big birthday coming up? Is there a kiddo on the way? Maybe you’ve got a reunion coming up and you want all your old friends to see how “healthy” you are. 😉 No matter what your reason, the WHY is the most important part. We want you to keep asking why until you uncover the reason you really came to start moving with us. That is where your motivation lies.
Motivation is extremely important in the longevity of your life. Starting is one thing, but staying is another. Once you’ve reached your initial goals, what is it that keeps you coming back? You don’t come in and work your ass off day in and day out for nothing. You’ve seen some results and you’re looking, feeling, and performing better. Once your initial goals have been met, it’s time to starting looking at the long term.
We want you to be fit for life and we have a few recommendations to help you on the path to those long term health and fitness goals.
1) Sweat with us 2-3 times a week MINIMUM! Part of this journey is about making your health a priority and creating the space and habits to do so.
2) Eat clean MOST of the time. Yes, you have to eat to fuel your machine (your body, your training, your life), but you also have to eat to fuel your heart a little! Think 80/20. Plan your meals, but also indulge a little. When you’re out with friends and everyone is having a drink except you that’s no fun! Just remember, everything in moderation.
3) Get outside or try a new sport/game at least 1-2 times a week. You don’t have to be good at it, but TRY and have fun. Challenge yourself a little to try something totally new. I’m still staring at this spike ball thing in the gym and no one will teach me how to play…. :/
4) Go on an adventure once a year. Make this bigger than number 3…. An adventure doesn’t mean the hiking path behind your house. Do something big and new. Go on a trip and explore the parks in the area. Get crazy and try sky diving…. That one is not for me because I think my heart would explode from fear, but maybe you can handle it. Challenge yourself to explore something you’ve always wanted to try, but have always put on the back burner for one reason or another.
As you’ve probably noticed, we’re rolling out some new concepts at CFA. One of the things we’re doing to help create a better overall experience is implementing the Coach For Life concept. We are working to create a better, more personal experience for each of you, while continuing to cultivate the amazing community we have. As a Coach For Life, my goal is to help you to continuously discover your “why” and to create a plan for your best life. Health and fitness don’t just come to a stop when you’ve reached your initial goals. Longevity is key so let’s keep going!
“The role of a leader is not to come up with all the great ideas. The role of a leader is to create an environment in which great ideas can happen.” – Simon Sinek
–Coach Gen
A. 18:00 E2O2
Sets 1 – 6: Build to a heavy Hang Power Clean + Power Clean
Set 8: Hang Power Clean + Power Clean @ 95% of above
Set 9: Hang Power Clean + Power Clean @ 90% of above
B. 5 Rounds
5 Hang Power Snatch @ 95 / 65
10 Box Jumps @ 24/20
*Time recorded
Extra Credit
Practice Kip TTB
“The best teachers are those who keep students motivated, challenged and flourishing.” -John Kline
A. 15:00 E:90 0 :90
2 Back Squats x 10 sets
Sets 1-5: build to 90%
Sets 6-10: @ 90%
B. 5:00 AMRAP
Strict Pull-ups
1:00 Rest
Then…
5:00 AMRAP
Wall Balls @ 20/14
1:00 Rest
Then…
5:00 AMRAP
200 M Run
*Total reps of pull-ups, Wall Balls, and Meters ran recorded separately. Meters recorded in 100 m intervals
Extra Credit
EMOM
Hollow Hold x 12 sec x 3 sets
EMOM
Hollow Rock x6 reps x 3 sets
“Never believe that a few caring people can’t change the world. For, indeed, that’s all who ever have.” -Margaret Mead
In Teams of 2
1600 M Relay (alternate every 400 M)
then…
10-9-8-7-6-5-4-3-2-1
Power Clean @ 135/95
Front Squat @ 135/95
Box Jumps @ 24/20
then…
1600 M Relay (alternate every 400 M)
*alternate rounds on the movements
Example
Partner 1: Round of 10
Partner 2: Round of 9
Partner 1: Round of 8
Partner 2: Round of 7
Partner 1: Round of 6
Partner 2: Round of 5
etc..
NEXT SATURDAY!!! Expert Series with Ursula REGISTER HERE
A.20:00 EMOM
Min 1 – 10 Single Arm Press / arm @ 8 RM
Min 2 – 50 M Waiters Walk Right Arm
Min 3 – 50 M Waiters Walk Left Arm
Min 4 – :30 Nose to Wall HS Hold
Min 5 – :30 Pull-up Bar Hang
B. 3 Rounds for Quality
12 Strict Pull-ups
12 Deadlifts @ 225 / 135
8 Lateral Step-ups / leg
8 Ring Push-ups
Guys it’s HOT! Check out Coach Tim’s post on Hydrating!
Today we are kickin’ it back to an article Coach Tim wrote last year. We are in the midst of 100° days and when you’re sweating it out like we do, you have to be putting it back in. Check out some wise words from a wise man while you enjoy a nice, cold glass of H20!
The first official day of summer has arrived. As our bodies adapt to the heat and humidity that this season brings us, you hear your coaches tell you to make sure you are drinking plenty of water. What is “plenty”? Why is it so important?
Many of us know that water comprises the majority of our body. So making sure that we are consuming an appropriate amount of this clear, flavorless liquid is a no-brainer requirement for optimal health. Now, imagine yourself this summer hiking the Greenbelt, completing your WOD, or sitting by pool/river/lake for countless hours…without any water. Thirsty thoughts? Thirst is often thought of as an alert for the beginnings of dehydration. According to Merriam-Webster, dehydration is defined as;
Dehydration– an abnormal depletion of body fluids
I don’t think anyone would argue that the aforementioned activities could bring on the onset of dehydration without appropriate measures being taken. Most of us have heard the 6-8, 8oz. cups of water per day as the standard for water consumption. Yes, this is standard. However, just as our nutritional fingerprint differs from individual to individual, so should our water intake. We all come in different shapes and sizes and participate at different levels in vastly different activities. Additionally, depending on our current state of health, some systems are more efficient than others at regulating the needs of said activities. Without throwing specific recommendations out there for person A, weighing ‘x’ amount at such and such height yada-yada ya…here are some dehydration indicators to be aware this summer to help you key in on your health, thus your performance, as it pertains to water intake.
A few symptoms have been identified as;
Conversely, proper hydration helps eliminate the chances of these occurring, and can aid us in;
Are there other sources to help me stay hydrated other than JUST water? Yes. Although here, water is king, here are a few other ways to sneak in the liquid. Fruits and vegetables contain small amounts of h2o, as well as their juices. Keep in mind that the juices may have unwanted calories due to added sugars. Coffee and teas also contain water, but caffeine can act as a diuretic and lead to frequent urination and counter our purpose.
All in all, plan and prepare for your daily activities.
“Mama said Gatorade is the devil”
Train smart, live smart,
-Coach Garland
A. 10:00 E202
3 Negative Pull-ups
*Jump so chin is above the bar, and lower yourself for :05
*add weight between ankles if negatives aren’t challenging
B. 21:00 EMOM
Min 1: 8/leg Back Rack Step-ups @ 20/ 16, 45lb/35 lb
Min 2: 10 Strict Press @ 45 lb / 35 lb
Min 3: 200 M Run
*Exercises must be finished under :40. Record completed rounds under :40.
“Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.”- Jack Canfield
A. In 14:00 build to a heavy 3 In the Hang Clean
Then…
In 6:00
Hang Clean x1x3 sets @ 100% of today’s heaviest set
B. 8:00 E202
Clean Lift off + Clean DL x2+1 x 4 sets @ 95-100% of Clean
C.12:00 E202
Front Squat (Tempo + Normal) x2+1×6
Reps 1 & 2 Tempo- :04 down, :02 in bottom
Rep 3: Normal Tempo
*build to a challenging weight
Before you lift, check out Coach Wes’s recommendations!
3 Tips to Dominate
Excuse me… I’d like to interrupt of everyone’s game of Pokemon Go. Friday marks the midway point for our summer training cycle and I’d like to drop a few tips here to help maximize the next 3 weeks of training. If you’re new and unfamiliar with the structure of our programming cycles take a look at this article for a basic lay of the land.. We have and will continue to focus on improving everyone’s strict pull-ups, back squat, and clean. So today I will include a tip for each of the three movements.
Tip 1 “Back Squat”:
Stretch your groin. This will not only help open of the bottom of your squat position, but also improve your ability to access the gluteus medius which abducts, internally, and externally rotates you femur in the hip. Why is this important? Because a fully engaged hip gives us a stronger more stable position in our deep squat, which allows us to protect our lower back and knees from common ailments associated with poor squat form. It also help us lift more weight (duh). If you need some examples of good groin stretches check out this article I wrote back in March with some quick hip and groin openers.
Tip 2 “Clean”:
Improve your rack. One of the most common problems I see with the clean is a poor rack positions. Countless lifts have been missed due to poor rack positions. Here’s a quick test – Can you squat clean your 3 RM Front Squat? If you can’t, it is most likely a positional issue in the rack or a poor squat depth in your front squats. Lets assume its a shitty rack position. First, go read Coach Tim’s in-depth article discussing the finer points of improving the rack position with dual mobility and stability work. Secondly, I have a challenge for you… Don’t front squat a weight that you can’t put a full grip on bar with. That’s right, no weight goes on your bar that you can’t keep all four fingers, your thumb, and at least part of your palm wrapped around. This is will you develop a rack position that is advantageous for the clean and will also probably help improve your squat depth.
Tip 3 “Strict Pull-ups”:
Last, but certainly not least let’s talk strict pull-ups. Let’s look outside the box a bit here. Besides upper body pulling strength and body weight, the biggest challenge in the strict pull-up is full body control. Most of us naturally relax everything as we try to struggle our chin over to the bar. So the challenge here is to find as many ways to hang from the bar in a hollow position as possible. Full hand, active hang, 90 degree bent arm hang, chin over bar hang, or chest to bar hang. The goal is to maintain a great hollow position, if at any point you feel your legs, butt, or belly relax jump off the bar. This is will help you develop proper body positions in different ranges of motion of the pull-up, and ingrain proper positioning in nervous system. Don’t spend more than 2:00 total minutes hanging from the bar however.
That’s it folks lets dominate this second half of the programming like you have a rare pikachu in your sights. Full disclosure, I know nothing about the new Pokemon fad, but it sure is popular with the kids these days!
-Coach Wes