A. Power Clean x2x5 @ 75%
B. 15:00 for Quality
10 Ring Rows
10 SA Russian KBS @ 24/16 / Arm
10 Walking Lunges / leg
10 Med Ball Supermans
100 yd SA Farmers Carry (50 R / 50 L)
200 M Run
Don’t forget about our {altered schedule} next week!
A. 10:00 EMOM
Min 1: 8 Burpees
Min 2: 8 Box Jump Step Down @ 24/20
*goal is to complete work in exactly :30
B. 20:00 AMRAP
10 Burpee Step Over @ 24/20
10 TTB
600 M Run
*rds/reps rec.
“If you are not willing to risk the unusual, you will have to settle for the ordinary.”-Jim Rohn
New Year = New You
“If it doesn’t challenge you, it won’t change you” -Zig Ziglar
Change can be challenging. Yet without a challenge, there can’t be change. With 2016 right around the corner, the new year brings new opportunity for new starts, new goals, new challenges… new change.
Every New Year CrossFit Austin has offered a challenge to kickstart the goal setting in fitness and nutrition for all those up for it. 2016 will be our 2nd year hosting a team for The Whole Life Challenge. Last year, we saw some awesome results and had great time working through the challenges & celebrating our weekly wins with our teammates. We hope you’ll consider joining us on this journey again!
Whole Life Challenge is part fitness, part nutritional and body composition, and part accountability challenges. Our goals for each 2016 Whole Life Challenger are:
- Mental + emotional preparation for the longevity of a healthy lifestyle {awareness + action}
- Individual fitness gains
- Creation of lasting habits for individualized nutritional and body composition success
- Physical & nutritional preparation for the 2016 CrossFit Open
You + Whole Life Challenge = Team CrossFit Austin
Challenge = Change // Goals = Gains
While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life long changes. Playing together with your friends and family in a fun and motivating daily game, you’ll create new healthy habits that last long after it ends.
The Whole Life Challenge focuses on 7 daily habits that you will learn and create for yourself as you journey through.
These 7 Daily Habits are:
-
- Nutrition. Your food choices have the single greatest impact on your health, well-being, and community. When you make choices that keep you healthy, you give yourself the fuel to fulfill all of who you are. {Choose the level that is right for you}
- Exercise. Humans are designed to move daily. Whether through workouts, activity, or simply enjoying the full use of your body, daily movement keeps you healthy and vital.
- Mobility. In a sedentary world, our bodies get stuck. Daily mobility and stretching helps you move the way nature intended and continue enjoying freedom of movement into your later years.
- Sleep. Modern schedules tend to dictate how many hours of sleep we’re entitled to. A practice of increasing that time, even by a little bit, can make big strides in robust health.
- Hydration. More than anything, your body is made of water. This habit ensures that your body gets enough of its most basic resources for life.
- Lifestyle Practice. The {WLC weekly lifestyle practices} turn a life into your life. Learn to step back, take stock, connect, and turn your attention to what is really important to you.
- Reflection. Looking back, looking inward, or looking forward, daily reflection draws your awareness to what is working and what needs your attention today.
{How Do I Play?}
The {Challenge} begins with taking your preliminary measurements and completing a scalable workout that will be repeated at the end.
Throughout the 56 day challenge you will post your scores in the 7 categories listed above. The Challenge is designed in a way that we can work as a team to check in with and support each other on a daily basis.
To close out the Whole Life Challenge, you will repeat the preliminary measurements and workout to gauge how far you’ve come! But, it doesn’t end there! The Whole Life Challenge is designed to help you make healthy lifestyle changes that last.
You can register through the Whole Life Challenge {website}. Once you have registered, you can join Team CrossFit Austin (under the “My Profile” tab) to participate with the community!
Registration from now until January 4th, 2016 is only $39.
Registration from January 5, 2016 forward is $49.
Kick-off Seminar is Saturday, January 16th! Join us!
A. In 6:00
Hip Snatch + Hang Snatch + Snatch x 3 sets
In 16:00
Snatch by Feel x1x8 @ 70-80%
6:00 E202
Snatch Pulls x3x3 @ 95-105%
B. In 10:00
DL x3x3 @ 70%
C. Floor Press build to a 2 RM in 10:00
“From a small seed a mighty trunk may grow.” –Aeschylus
A. 12:00 E202
Thrusters x3x5 by feel
B. 3 Rounds
10 Hang Squat Cleans @ 135/95 lbs
20 Double Unders
30 Wall Balls @ 20/14
*time recorded
“Surround yourself with only people who are going to lift you higher.” –Oprah Winfrey
Congratulations to our new Push Up Man & Woman of the Year and also to our Bitter Burpee Award winners!
{Check out the winners here!}
Thank you to everyone who made it out to our 7th Anniversary & Holiday Party this past weekend! It meant so much to have everyone come together and celebrate with us. We’d like to take a moment to recognize our new Push Up Man & Woman winners, as well as those who were bestowed with the most prestigious Bitter Burpee Awards 😉 Congrats you guys!
Push Up Man & Push Up Woman of the Year
Jose Gonzalez & Meredith “Mer” O’Brien!
“The Push-up Man and Woman of the Year exemplify everything that we love about our athletes, our community, and the human spirit. Not only do these people walk through the doors of CFA day in and day out, and work hard to improve themselves; they go out of their way to lift up everyone around them. They make their friends and families a priority over themselves. They lead and encourage by words, actions, and example. They represent the burning spirit of what makes our little South Austin gym unique and special. We at CrossFit Austin can humbly bestow no greater honor and we give our utmost heartfelt thanks that you both have chosen to make our gym, business, family, and lives a better place!”
Bitter Burpee Awards
Iron Throne Award (Most likely to have to use the bathroom during class)
Mr. T
Golden Shoe Award (Kicks on point!)
Isaiah Rosario
Blood (Nick Piacente) Sweat (Zach Lane) & Cheers (Lee Perry)
(Most Accident Prone, Sweatiest, and Cheerleader)
Mighty Mouse Award (May be small, but they pack a big punch!)
Nicole Seltman & Austin Coover
“Mr. & Mrs. Liftmas” (Gym Couple)
Thuy Vy Mai & Matt Cecilio
“Old Balls” (Veteran Member of the year) + “Yoda” (Veteran Mentor Member)
Mitch Tabera
A. 12:00 E202
Back Squat x1x6 w/ :03 Pause
*Goal is is 90-100% of pause squat max for all sets
B. “Helen”
3 Rounds
400 M Run
21 OVHD KBS @ 24K/16K
12 Pull-ups
“Knowledge is power, community is strength and positive attitude is everything.” -Lance Armstrong
Teams of Two
1700 M Row (Split Work)
107 Burpee over Row (Split Work)
70 DB Snatches @ 55 / 35 (total) (Split Work)
12 Squat Cleans @ 165 / 105 (/person)
Join us after class at District Kitchen for our Holiday Party!
A. 10:00 E202
Muscle Clean by feel x2x5
B. 6:00 E202
Deadlift x3x3 @ 75%
C. 15:00 for Quality
10 Push-ups
100 yd Farmers Walk
10 Walking Lunges / leg
100 yd Double KB OVHD Carry
10 Bent Over Row @ 135 / 95
100 yd Shuttle Run
10 Stiff Leg DL @ 135/95
100 M Run
Join us Saturday for our 7th Anniversary + Holiday Party!
RSVP
The next cycle of The Prep at CrossFit Austin will start on Monday, January 4th
REGISTER HERE
THE PREP COURSE
[what] What we like to call “The Prep” is designed to introduce new clients to the fundamentals and essential movements often seen in our group classes. The Prep is a course that teaches proper movement, recovery, mobility strategies, and a crash course on nutrition & lifestyle. This beginners program ultimately gives our clients the tools to make their time at CrossFit Austin life changing. We’re not just movers and shakers at CrossFit Austin – we’re thinkers, too. Producing athletes that train smart, work hard and also know their stuff is what we’re all about.
Train Smart | We’ll teach you to lift & move proficiently
Dedicated time working on the technique of CrossFit Movements over the course of 12 classes, with technical consistency being a focus. Regular exposure to the movements will adequately prepare each client for success in the group class environment. Quality over quantity in your movement is our goal.
Work Hard | We’ll teach you to recover effectively
The body repairs and strengthens itself in the time between workouts. It’s in this time that the body adapts to the stress of exercise and the real training effect takes place. Learning what and how to fill this time outside of the gym is our goal.
Think Well | We’ll teach you to eat efficiently
The individuality and uniqueness of our clients are what makes our community a phenomenal place to thrive in their training. Nutrition can’t be ‘cut and paste’ for each individual – there’s no cookie cutter way to properly eat. Revolutionize the way you view nutrition and eat over the course of 12 classes and learn what works best for your ID.
[structure] The Prep = 1 Month of CrossFit Austin
If there’s one thing we take seriously, it’s quality over quantity. Yes, we care about each and every person who walks through our doors on a deeper level. You aren’t a dollar sign or a name on a sheet. You’re a member of our family. In our opinion, there’s no way to teach anyone new to CrossFit quality movement and technique in a short amount of time. Thus, our introductory course that isn’t a cram session squeezed into a few day’s time. It’s an investment of a month on both ends. You meet with your coach 3x/week for 4 weeks, learning the ins & outs of what CrossFit and CrossFit Austin is all about.
1 month | 12 Sessions
Just show up; we’ll do the rest. The Prep course you enroll in will meet 3x/week for 4 weeks. Structured like a CrossFit Class, your Prep course classes will be at the same time each day throughout the course length for 1-hour. Just show up, we’ll do the rest (we mean it!) – Your coach leads you through the hour class, from welcome, to warm-up, to workout with the learning in between.
1 Coach | 6 athletes
The Prep Course is limited to 6 clients per course to ensure everyone gets quality, semi-private coaching, and our coaches can focus on teaching instead of managing.
With limited space in each course, wait-list opportunities are available.
>>Click here<< to see a schedule of our upcoming Prep Courses
Learn more about the CrossFit Austin coaches leading The Prep here.
PRIVATE PREP COURSE
Want to get started right away? Join our Private Prep course!
REGISTER HERE
Private Prep Option: $250
[what] For those that can’t make our available Prep Course classes or would prefer a more private introduction to CrossFit, we offer the “Private Prep”. You get all the great resources and coaching we provide in the Prep Course in one-on-one, private training with a coach. Due to the smaller more flexible setting we are able to expedite The Prep process and get you through the material quicker.
[structure] The Private Prep = 5 Private Sessions
No different than our regular Prep Course, the Private Prep focuses on quality instruction. Structure is a bit different though – You and your coach will meet for 5 private training sessions based on your scheduling. Each session runs for one-hour.
2 Weeks | 5 Sessions
Just show up; we’ll do the rest. 5 private session over the course of 2 weeks scheduled at your convenience. Your coach leads you through the hour’s session, from welcome, to warm-up, to workout with the learning in between.
1 Coach | 1 Client
The Private Prep Course is a one-on-one private introduction to CrossFit. Your coach will take you through the Prep Course curriculum in 5 private sessions, and tailor the program to your individual needs.
>>Click Here<< to enroll in a Private Prep Course and we will contact you within in 24 hours to schedule your sessions with your coach
Pricing:
Group Prep Option: $200
Course Times:
{6:30 am on M/W/F} or {6:30 pm on M/W/Th}
4 weeks beginning January 4th!