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 “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 2018 right around the corner, the new year brings new opportunity for new starts, new goals, new challenges… new change.

In the New Year, we like to offer a challenge to kickstart the goal setting in fitness and nutrition for all those up for it. 2018 will be our 3rd year hosting a team for The Whole Life Challenge. Last time, 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 2018 Whole Life Challenger are:

• Mental + emotional preparation for the longevity of a healthy lifestyle {awareness + action}
• Individual fitness gains
• Creation of lasting habitsfor 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

{What is it?}

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. There are 3 levels to choose from that allow you to start making changes in a realistic and attainable way.  {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. You’re already moving regularly with us!
  • 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. You set the sleep goals that are right for you.
  • 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 42 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.

{How Do I Register?}

You can register and join Team CrossFit Austin through the Whole Life Challenge {website}. Make sure you do join our team to participate with the community!

CHALLENGE BEGINS January 20, 2018
CHALLENGE ENDS March 2, 2018

Early Return Player Registration
November 16 – January 3
Price: $29.00 (save $20.00)

Early Player Registration
November 25 – January 3
Price: $39.00 (save $10.00)

Regular Registration
January 4 – January 31
Price: $49.00

{What’s New This Year?}

Well, for one, the challenge is a little shorter. What used to be an 8 week challenge is now a 6 week challenge, but regardless, the goal is still the same. We’re here to create long-lasting, healthy habits to

We have partnered with {Body Analytics USA} to offer fast, accurate body composition testing. Their Hydrostatic Testing method uses a three component model which separates the body into 3 areas:

• Bone, muscle and organs, along with connective tissue, collectively known as lean mass, sinks (is more dense than water)
• Body fat floats (is less dense than water)
• Total body water which is neutrally buoyant, but must be removed from your actual weight

By obtaining your dry weight and water weight, based on buoyancy, our specialized computer program can scientifically calculate your body fat as a percentage of your total weight. The ordinary scale cannot tell you if weight loss is muscle or fat while testing with Body Analytics will tell you exactly what took place with your body during your weight loss regimen.

This will be an additional service offered at CrossFit Austin on Monday, January 8^th from 4:00 pm – 7:00 pm. We’ll set up a retest day for after the challenge so you can test your pre and post composition numbers.

Single test – $49
Pre & Post-test – $89 (save $10)

REGISTER HERE

In honor of the fine holiday we refer to as “Black Friday” your loyal and trustworthy coach (that’s me… yourstruly) has put together a list of fitness gear, health and wellness products and more to up your game in the gym, and in life, this Holiday season! I’ve done some research, talked to your CFA coaches, and stalked the Black Friday sales… and here it is, all in one place! So use this post as a shopping guide for yourself (my typical buying method is “something for you, something for me”) or send it to that family member that could use some subtle hinting. Happy shopping/gifting friends!

10: SFH Protein
If you’re looking for a great, clean protein, look no further. Couple options here, a pure whey protein or a recovery blend. We believe in this one so much that you can actually grab some at CFA. Just grab a bag and fill out the sales sheet. Easy peezy lemon squeezy!

9: Yogi Calming Tea
Anything with a calming effect is probably a good idea post-Thanksgiving dinner and pre-Black Friday mania. Ease the stress from dealing with family drama and get a good night’s sleep before shopping begins! This option has a naturally sweet flavor with tons of benefits! Might be a good idea to have this on hand throughout the Holiday season.

8: Four Sigmatic Mushroom Coffee Mix (with Lion’s Mane)
This is a delicious coffee option that mixes high quality organic coffee and mushroom extract, which sounds pretty weird but actually reduces jitters and that dreaded caffeine crash without an even weirder mushroom taste (promise, it just tastes like coffee and Gen and Tim live by this!) The Lion’s Mane mushroom also increases focus and productivity. You can find it on Amazon, hooray!

7: Buddha’s Brew Kombucha
You’ve probably seen a few of your coaches with this in hand. I won’t drop any names here but some are drinking it for the health benefits and some are drinking it just because it tastes so darn good (AND it’s local)! Kombucha is made from the fermentation of live cultures (healthy bacteria and beneficial yeast) with organic sugar and tea. This process produces beneficial acids, enzymes and aminos. This is a local brand made with organic ingredients and fair trade tea, with tons of yummy flavor options. If you’re needing a little fuel for your Black Friday endeavors, grab a Buddha’s Brew. We recommend Basil Honey Ginger, Blueberry and Pineapple Super Greens.

6: Reebok Nano 7
Ok I have to admit, I’m a Nike girl at heart. My loyalty to Nike MetCons is usually solid and unwavering. However, Reebok had a sale for trainers recently so I decided no time like the present to try out my first pair of Nanos. Y’all, I’m a fan. (Am I cheating on Nike?!?) Not only are they FRESH AF (black with the gum bottoms deserves ALL the heart eyes emojis), but they provide a solid base for lifting and are lightweight for conditioning. Plus Alyson Bentley wears them and she’s a bad ass, so that means something!

5: Speed Ropes: RPM and Momentum Gear
Is it just me or has anyone else noticed the absurd amount of double under-ing in the workouts lately? If you’re ready to invest and are officially in the market for a good rope, here ya go! RPM and Momentum Gear are a couple of coach picks.

RPM is doing 20% off sitewide for Black Friday and free shipping on order of $75. Plus, they have some CA-UUUTE handle options (which I know you gents are all about), or you can custom design your own! http://rpmtraining.com/ropes/speed-rope-3-0-super-bloom-1075/ (Whoops, did I just post the link for the one I want? I guess I did…)

4: Puori Fish Oil (previously Pure Pharma)
Ok, I know this probably isn’t what you expected on a top 10 list but hear me out. This is a necessity. Fish oils are the richest source of essential fatty acids EPA and DHA. Essential means you need them for functions including muscle repair and protein synthesis, hence essential, but your bod can’t produce them on it’s own, wah wah. (#fail) Because most of us aren’t consuming adequate amounts of omega-3s on our own, we need a hero. Here it is. Bottom line, Fish oils aid in recovery, building lean muscle mass, burning fat, and maintaining health and longevity. (#win) Let me tell you, I’ve been taking these daily for a few months now and have seen a drastic difference in regards to inflammation and muscle recovery. I even said bye bye to my dependency on my knee sleeves and all the credit goes here! This one is also available at CFA!

3: Rogue Strength Wraps
Maybe wrist issues are contagious (or maybe it’s because we just finished a strength cycle with power cleans) because I’ve heard multiple athletes express a need for some wrist support. Here you go! These cloth wraps from Rogue are a coach fav. Bonus, Rogue is having a Black Friday sale with deals on products and shipping.

2: Rehband Knee Sleeves
If you’re looking for some knee support, learn from my knee sleeve experience and go with Rehbands. I tested another brand and was completely unsatisfied with the quality. It was traumatic! Ok, not really. But I love the Rehbands I have now! You can order these on Amazon or directly from Rehband’s website. Rogue also carries multiple Rehband products so keep an eye out on their BF sale and grab some wrist and knee support in one fell swoop!

1: Lululemon: Wunder Under (High Waisted)
Sorry guys, this one’s for my ladies out there. Gen and I are firm believers in these little babies. Not only do they pass the bend over test (you know what I’m talking about) but the high waist is a dream come true. Don’t worry, I called the Austin store for you and they will have significant markdowns storewide as well as extra stock on bras and bottoms on Black Friday. You. Are. Welcome.

*Guys, try the Intent Pant from Lulu. Tim highly recommends!

And there you have it folks! Wishing you all the success as holiday shopping season commences. Be safe and win big!

Happy Thanksgiving!

Coach E

We are excited and proud to introduce to you the new owner of CrossFit Austin! Tim Garland has been a coach at CFA for the last 4 years, making this place and this community his home and family. We asked him to answer a few questions so that you can learn a little more about him and his background as he steps in to fill a much larger role here. Please join us in welcoming and congratulating Tim as the new leader of our crew!

When and how did you get started in an active lifestyle?
Oh man…taking it back to the beginning. My brother and I were always the kids that were playing outside and getting dirty. Anything and everything from riding bikes and building forts to hide-and-go-seek, kick-the-can, and king-of-the-mountain with the neighborhood kids. My first year of organized activity consisted of gymnastics and soccer. Soon after, it was baseball in the summer and basketball winter..between spring and fall soccer seasons. 

When did CrossFit come into your life? Tell us about your first day.
My first day of CrossFit was back in the fall of 2008 and was actually a fundraiser/competition on top of Whole Foods in downtown Austin. CrossFit was still something that seemed so underground. I had never taken a CrossFit class, but was versed in the movements for that day. It was the day after my birthday and I had a few buddies in town to celebrate. Let’s just say I wasn’t at my best, but decided to I’d go give it what I had…it was a fight…..Fight Gone Bad to be exact. I still vividly remember the feeling I had when I heard my first….3,2,1…GO! The workout itself was a blur, but I remember laying on the ground after time was called and thinking “282, is that any good?”

Tell us a little about your background. Why did you decide to become a coach/trainer?
It was something that has always seemed so natural for me, combining movement with patience and understanding of individuals. I began working out regularly in the mid-90’s with my buddy and his dad and haven’t looked back since. I used to read anything I could get my hands on, from Men’s Health to Muscle & Fitness. My senior year in high school, I jumped at the opportunity to take Anatomy & Physiology as an elective and realized that learning about the body was something that I was drawn to, not just the “muscle stuff”.  In high school, I went through two different bouts of physical therapy due to a shoulder injury sustained in football. Those experiences led me to declare Health and Sports Sciences w/ a pre-physical therapy emphasis as a major my freshman year at OU (Boomer Sooner!). I played club sports (soccer, rugby) before becoming a part of the sports medicine team my junior year. As part of the Sports Med team, whether in the training room doing low-level treatments or out on the practice fields, I continued to build on the foundation of what I was learning in the classroom by applying and practicing that knowledge on the field. In 2005, I received my first Certified Personal Training certification and began working with clients. Several years later, in 2009, I completed my degree requirements for Exercise and Sports Sciences with a minor in Business Administration at Texas State University. That same year, I took an opportunity as a strength and conditioning coach for Texas State’s women’s club soccer team. Through a series of events, the head coach left and I (along with one of my best friends, Ben Weatherford, DPT)  took over as co-head coach. The ladies were phenomenal, making it all the way to the NIRSA National Semi-Finals, where we lost a tough game to Penn State. I worked briefly in San Antonio at a gym called Elite Athletics, before beginning to coach CrossFit in 2012. A buddy from college, that took me to my first CrossFit competition 4 years earlier, had opened up a gym and I hopped on board with him. I coached there a few years before making my way up to CrossFit Austin.

How do you use your fitness outside of the gym?
I enjoy pretty much anything outside. Hiking, kayaking, golf, soccer, swimming. You name it, I’m more than likely down to play!

Tell us something we don’t know about you. Any special talents or hobbies?
Ah…special talents that most folks don’t know….when I have the time to commit, I enjoy drawing portraits….but it takes me a while, so I don’t practice as often as I’d like to!

Something else I enjoy is skydiving. So far I’ve made 5 jumps, with the first two being the scariest. My first jump was in 2002. A guy I met while living in the dorms at OU had an uncle that worked at a skydive joint and he gave us a nice little discount. We took a 6 hour class on equipment, jump/landing technique and how to cut away and redeploy the first parachute should something happen. Not sure if this is still legal, but it was at that time…in Oklahoma at least. After that class, we flew up a few thousand feet and got to jump….solo! The scariest part of it all, was climbing out of the plane to hang from the strut of the wing. I was thinking, “we’re several thousand feet up, and flying a hundred miles an hour….my feet are going to fly behind my like Superman when I hang there”. To my surprise, so much so that I almost let go….my feet just dangled under me as if I were 5 feet off the ground hanging from the playground monkey bars!

What is your philosophy as a leader?
While philosophy can be extremely in depth, here are a few nuggets that have stuck with me over the years.

1) Leaders lead from the front… and eat last.

2) Create and establish a clear vision for folks to follow, so they know the path they are taking.

3) Be prepared to change course if you realize that something isn’t working as it should.

4) Listen to your crew, take opinions and advice into account, be humble open and honest…and go with your gut at the end of the day.

Leave the fine folks of CFA with some parting words.
I’m extremely grateful for the foundation that has been put in place over the last decade, and am thankful to have been a part of that for the last 4 years here at CFA. I look forward to deepening the relationships with the community at CrossFit Austin, and want to continue to expand the offerings and potential of both our individual members of our community and our gym as a whole! We’ve got some exciting concepts in the works, so bring the energy and we’ll take care of the rest. Here’s to year number 10 for CFA. Let’s make it our greatest year yet!

Get to know more about Tim and the rest of the team!

Tim Garland – Owner || Coach For Life
Genevieve Rounkles – General Manager || Coach For Life
Erica Wright – Coach For Life
Jared Aguilar – Coach For Life
Ben Wells – Coach || Nutrition
Aaron Garza – Coach
Dylan Wall – Olympic Weightlifting Coach
David Henderson – Specialty Gymnastics Coach
Rob Kahn – Profile coming soon 🙂

Earlier today, as I was going about my merry little way, it dawned on me that next week isThanksgiving. In all seriousness, what is happening? It gets dark at like 2pm and it’s already Thanksgiving?!?

With the start of the holiday season I’m feeling all these feels about the celebrations, the treats, the holiday drinks at Starbucks… all getting cozied up right next to my fitness goals. Threatening them. Taunting them. It’s rude really.

So in the process of talking myself off a ledge, telling myself that it’s going to be ok and that I’m not going to derail every fitness goal I’ve ever had this holiday season, I thought I’d share some of my holiday rules guidelines with the fine people of CFA. These help me to keep in mind what is really important this time of year but also keep my progress in the gym a priority.

Number 1: Chill out.

(Ok fine, in my head it’s more like, “Erica, chill the fuck out.” – but I’m tryna be classy!)

Here’s the deal, ideally, we eat for the purpose of fueling our bodies for movement and activity. However, as coach Gen would say, “Sometimes, we need to eat for our hearts.” There is joy to be had in spending time with your people and enjoying food because it just tastes dang good. Being miserable because you have sworn off any and all sweets, or alcohol, or whatever the temptation may be, is just not worth it. Give yourself the freedom to enjoy life. This will actually lower the odds of binging in response to the frustration of rigid rules that suck the life out of you. It will also keep stress levels down. Did you know that increased levels of the stress hormone cortisol can actually increase appetite and cravings? I don’t know about you, but I need that like a hole in my freaking head. I’ve got enough appetite and cravings to deal with on my own, thanks.

Number 2: Have a plan.

Ok calm down. I’m not talking about busting out macro counts and food logs at Thanksgiving Dinner. I don’t mean a rigid unwavering plan, just a general plan of attack to guide you in deciding moments. Two principles help me on days packed with holiday temptation at it’s finest. First, make more good decisions than bad. This might mean eating healthy throughout the day and then indulging at an evening event. Or make good decisions at dinner so you can have that piece of your grandma’s pie you’ve been thinking about literally the entire year. Second, prioritize how and when you choose to indulge. I don’t know about you, but there are things that I want, but I know I can say no to. Do that. Exercise that ability to say no when you can and it doesn’t open the floodgates of anger and bitterness. However, there are things that when they are in front of me, it’s happening. Remember last week’s post about our limited decision making ability and energy? Anticipate the degree of temptation you’re going to be in and plan accordingly. Can you say no? Do you want to? Can you plan in such a way that you don’t have to? Maybe you avoid the temptation altogether because you know your weakness is no match. Just think it through friends. You is smart.

Number 3: Keep moving.

This is my favorite. Keep doing what you’re doing CFA! You have prioritized your fitness by being a part of this community, investing in a training program and showing up and working your ass off. Andyou like it, you know you do. Keep it up. In the midst of a season of extreme busyness, keep moving. Make your workouts fun and make them a priority. Grab some friends and sign up for the Austin Turkey Trot on Thanksgiving morning. Run your little heart out and then get your grub on. Or come work out with me on Black Friday. (Let’s all wear black!) There are tons of opportunities out there, find them, share them on our members page and let’s be all about moving together. Consistent movement, in or out of the gym, will keep your body running efficiently and keep you feeling good. Promise.

So hopefully that helps. I don’t know about you, but I am excited for the holidays. Enjoy them people! Let me know how I can help. Myself or any of the other coaches would love to be a part of encouraging you, keeping you accountable to your goals, and most importantly, celebrating a great year and all the progress you’ve made!

– Coach E

Do you ever have those days, when working out is just not happening? For whatever reason, you’re not interested. Maybe you woke up late, didn’t sleep well, not enough coffee in the world could make you feel alive. Or maybe work was stressful, coworkers not pulling their weight, deadlines approaching too quickly, late nights and early mornings plaguing you. Or maybe its relationships, finances, kids… LIFE. Any given day, I could probably find exactly one million reasons not to work out.

Do me a favor and google “benefits of exercise.” It will take you seven seconds to find a result that includes improved mood and mental health. So apparently it helps, yet some days, nothing could be harder to do.

Last week, I had one of those days. I had early morning sessions, followed by mid morning sessions followed by late morning sessions. I had agreed to train a client at 11am, which I typically avoid so I can prioritize my workout at noon at CFA. But she was so sweet and needed her coach, at 11am specifically. So I agreed and planned to workout on my own later. But given the way this particular morning had progressed, I knew my own discipline wasn’t going to be enough. As soon as my session ended, I texted Tim asking to hop in when I got there. Of course, he said yes. I immediately pulled out my phone and used my CFA coach super powers to check and see who would be in class. My mood instantly changed when I saw the handful of people that I was going to get to workout with that day. I hopped in on a build to a heavy deadlift and by the time I had picked up my 85%, my day had completely turned around.

A couple years, ago I read a book by Dan John (And when I say read, I mean I started. I am a chronic book non-finisher.) where he talked about our limited decision making ability as humans. He argued that the most powerful tool we have toward the success of our goals in the gym is freewill. However, the catch is that we have a limited amount of free will to expend. As we go about our day making decision after decision after decision, the decision making energy in our bank account dwindles. In an effort to make the most of your freewill, he gives three suggestions. Maybe these will offer so help on days like the one I had last week.

First, he says to decrease the number of options, choices and decisions you make in the course of a day. The ultimate example, meal prep. Why is meal prep the most successful plan of action toward nutritional goals? Because the decision factor is taken out of any given moment when could easily be negatively affected by emotions, cravings, or immediate access (think that sweet lady at work that keeps bringing treats and destroying your fitness goals). Same thing with a consistent workout routine. It helps me to workout every day at noon. That decision is already made. So when I caved and let something change that standard, my workout was at the mercy of my mood and that day, it was hanging on by a thread.

Second, he says to whittle down your life, do less, invest more in fewer and more important things. Prioritize priorities. You can’t do it all and do it well. So what is most important? To your mental health? To your physical health? TO YOUR EMOTIONAL HEALTH? (Talking to myself on that one!) When we try to do it all, something has to give and typically, it ends up being exactly what would help us the most (physical activity cough cough).

Finally, he says to build an army of people that can invest their free will into yours. And this is what I needed and what I got last week, when the workout wasn’t going to happen. We are more successful when we tell our goals to the masses, because we are held to them. We are checked up on, encouraged, pushed harder during workouts, and mentally, we are never at it alone. You see, the science is there, exercise is a mood changer. But having a tribe of people in the trenches with you, if you ask me, that’s the real game changer.

So if today you’re feeling like working out is the last thing you want to do, if the decision to workout is hanging on by a thread, come. I just decided for you! I’ll be waiting for you, with some trap music and an empty barbell.

-Coach E

$50 per Team (includes registration for both team mates) Only 20 spots available!

(Only 1 registration per team – We’ll send an email to get division and partner name)

***Proceeds from Night of Champions will go toward new equipment for the gym!***

FOLLOW THE FB EVENT HERE

REGISTER HERE

NIGHT OF CHAMPIONS 5 WODs

WORKOUT 1) CrossFit Total-The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift

The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total.

SQUAT RULES:

The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked. When the finish position is secure, the bar must be walked back into the rack and successfully replaced. Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.

PRESS RULES;

The press is also done from the racks. The bar is held in both hands in front of the neck, taken out of the rack and walked back away from the rack. No contact with the rack is permitted until the bar is replaced in the racks. Once the stance is assumed it cannot change until the lift is completed. The starting position must be upright, with the knees and hips fully extended and the chest up. The bar must be in contact with the top of the shoulders or the chest, whichever individual flexibility permits. After the starting position is correctly assumed, the bar is pressed overhead until the elbows are completely extended, with the bar in a position directly above the ears. Once this position has been attained, the bar is lowered back to the front of the shoulders and walked back into the rack and replaced. Any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso as identified by A) the position of the most anterior aspect of the armpit, B) the most posterior aspect of the buttocks, C) the plane formed by a straight line between these two points, and D) the movement of that plane to a position behind the vertical. Any deliberate attempt to raise the bar counts as an attempt. Spotters are not permitted for this lift.

DEADLIFT RULES;

The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane. The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground. The bar may not be dropped. Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt. The equipment that can be used is minimal. A belt of any type can be worn but is not required. Knee wraps or sleeves are permitted, but if they are used they must be left on for the entire duration of the session in which the lift is performed—e.g., they must be put on before the squat is warmed up and left in place until the last squat attempt is completed. Wrist wraps are permitted; lifting straps are not.

FORMAT
We will be running platforms with an ascending barbell.

*Opening weights for each lifter, for each lift must be submitted by Wednesday 11/8*

– The weight will move up :30 of every minute.
– The lifter will lift within the second :30 of every minute
– Minimum increase is 2 lbs.
– Each person will have 3 attempts.
– Weight will be changed as a group on each platform

This event will be scored by calculating the combined weights of each lift to find the CrossFit Total and then adding both partners totals.

WORKOUT 2)

5:00 AMRAP(RX)

20 cal Assault Bike

15 Ball Slams @ 20#

10 Pull-ups

5:00 AMRAP(SCALED)

20 cal Assault Bike

15 Ball Slams @ 10#

10 Jumping Pull-ups

*may split as desired, so have a plan and communicate for smooth transitions in case plan needs altered during WOD

*assault bike: must stay seated, no standing while biking

*ball slams; arms must be extended overhead OH, control ball past knees

*pull-ups: chin must pass bar, arms locked out at bottom

*jumping pull-ups: set-up on rig (box, mats, plates) where bar touches 3-4” below wrist when standing on object and arms extended OH