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Are you doing the Open? We hear, and even ask that question a lot around this time of year. The 2018 CrossFit Open begins on February 22 and we’ve already taken some steps to help get you ready. We’ve been offering weekly skills classes, working past Open WODs into the programming, doing some extra PT sessions… all in hopes of preparing for the next Open. What you don’t know, however, is that this year we have something even more exciting in store!

This year, we are going to do an Intramural Open. This is a first for CFA and we are really excited to give it a go. More details will come soon with specifics on registration and teams, but for now we just wanted to get the word out.

Who:
Open to all CFA members of all skill levels.

What:
The Intramural Open experience is a team format take on the CrossFit Games Open (the qualifying stage for the CrossFit Games season). All participants will be placed into a draft and then drafted into 4 different teams managed by your Team Captains.

Points will be earned by things like:

Participating in the Open Workouts
Top performance in the Open Workouts
Team Spirit
Team Outings

And more… To be determined, but will be established before we begin!

When:
Starting on Feb 22nd, one workout will be released from CFHQ each week for 5 weeks on Thursday evenings. We will program the workouts as the normally scheduled training sessions for Fridays. You can come morning, noon or night. Friday nights, however, will be the BIG time for teams to gather and have a fun time together. Special make ups outside of the Friday classes/events may be requested and addressed on a case-by-base basis. The Intramural Open experience will wrap up with the final WOD announced March 22nd and conclude with a closing party on Friday, March 23.

Where:
The workouts will be run at the gym on Fridays as part of the normal class sessions and Friday Night Lights events. If you are traveling during this time period, you may also find an affiliate to complete the standard workouts with to earn your participation points.

Why:
Because it’s fun and ew believe it’ll make you better in more ways that just improving your health and fitness. Cheering each on other on in this environment gives you an experience that you can’t find anywhere else. The Open is a great way to test to see where your current potential is. I encourage everyone to participate because it’s the path that’s going to allow you to pursue your most positive potential and be able to connect with other fellow CFA family members.

For those that want to submit scores via the CFHQ Open, please feel free to do so, make sure you have a judge for your workout, and we will validate your scores via the CFHQ system accordingly.

How:
Sign up on the sign up sheet at the gym. The registration fee is $30 – Can be charged to your account or cash/check in an envelope with your full name – envelopes are by sign up sheet. This includes your t-shirt, entry fee, and funding for the finals party and winning team’s prizes

In an effort to allow as many people as possible to participate, we will keep registration open until Friday, February 16th. This means shirts will not be ready for week one, but you’ll be guaranteed the correct size.

If you are paying cash or check, place payment in an envelope with your full name on it and give it to a coach.

You DO NOT have to register through CFHQ to register for the intramural open. You ONLY need to register with HQ if you want to submit your scores worldwide.

PRIZES
The top team will earn a GRAND prize. Details released soon!

Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and glow and stuff.

Register at the gym, and let’s start this party!

Please don’t hesitate to ask questions or if you have any reservations about any unique challenges, I’m positive we can work it out.

 

Don’t let this be you…. 😉

We recently tested our Deadlift Max to prepare for our next strength focus and there were all kinds of PRs! Great work guys! Very soon you’ll see us working in class on those deadlifts, building to what will hopefully be a new PR at the end of the cycle!

Today, in preparation for the next deadlift cycle, we wanted to re-share an article and video that Coach Tim wrote a while back on proper set up & execution of a deadlift. Check it out, hone your skills, and let’s get some more PRs!

 

Some of you may remember my post on Saturday in our Members Only Facebook Group. It was kind, inviting and seemingly well intentioned. It read something like this: “Hey guys, opening up the gym tomorrow from 1-3pm.” All smiles, right? What a nice little coach I am! Well, I have a confession. (Maybe we should rename the blog to, “Confessions of a Coach” this week.) Sunday was a redemption workout. Anyone know what I’m talking about? Workout doesn’t go as planned, maybe the whole day doesn’t go as planned, and you just need a redo. Maybe some of you have been there? Well, that was me.

Last Friday, I walked out on my workout. I have to say, it was a first for me. I’ve cried during a workout (you can fact check with Tim on that one). I’ve gotten angry and frustrated during a workout. I’ve hurt myself in a workout, probably too many times to count. But giving up and walking out? This was a first and honestly, it’s really not like me.

But nothing felt right, in fact, it all felt terribly wrong. Weight felt heavy. I felt slow. Such a bad combination. On top of that, if you’ve talked to me for 2.7 seconds you know I am an extreme perfectionist and my own worst critic. So, as you can imagine, it was the perfect storm for this workout disaster.

Snatches were up first and I swear to you, my pull was just about as slow as me getting under the bar. It was awful. My pride was immediately squashed when I was told to take weight off the bar. I swallowed it as quick as I could and proceeded in all the humility I could muster up. When it was time for my Clean & Jerk build, my upper body just couldn’t deal with putting more than the weight of my hand overhead. (Anyone else feel like last week annihilated your arms? #blameshifting) I was just a few reps in when I threw up a lift and felt a pull in my arm that was my body undeniably telling me to stop. I guess it had tried subtle hinting and my stubbornness had drowned out it’s cries. And that was it. I deloaded the bar, took off my bright pink lifting shoes and I walked right out the door. And when I say I didn’t look back, I mean it literally.

So Sunday was all out mission redemption. And with some encouraging words from a few friends, I was back in business. But not without a few lessons and encouragements to stick in the pocket of my Lulu’s.

You know what, if I’m that mad and frustrated, I stinking care. I really do. I want to get better and stronger and if something stands in my way, I’m going to feel some kind of emotion. That is good. Feeling something is good, it means we are human, we’re invested and our goals are costing us something (like a whole heck of a lot of hard work!).

These days make you stronger, probably more so than days that are smooth sailing. A fellow athlete challenged me a few days later with this very truth. Maybe I should have stayed, because getting through days like that make you who you want to be. Next time I hope I’m not so quick to walk away. But even so, the lessons learned are a crucial part of the journey.

There’s always room for redemption. All was not lost that day. It motivated me to get back in the gym a couple days later and prove to myself and to that dumb bar that I wouldn’t be beat by it. Sometimes it is better to just walk away (rather than risk sloppiness and injury). But don’t let a bad workout have the last word. Take a beat, then get back in there and do the thing!

So maybe you’ve walked out of a workout or maybe not. Maybe your reaction was another extreme. Or maybe you’ve plateaued and workouts aren’t challenging enough to bring out your inner hot head. In that case, maybe it’s time for a push! Wherever you may be today, feel it, let it make you stronger, and in moments where we fail or fall short the first time, always take another shot.

Coach E

Every year we’ve chosen a male and female that stood out to us and exemplified the things that we look for in members of our community. That is not limited to physical ability alone, although both of these athletes are quite talented in their individual areas. It also encompasses their ability to connect with their fellow CFA members, their continues drive, and they commitment not only to this community, but to their own longevity, health, and overall being.

“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!”

We are proud to share the interviews of our 2017 PUM & PUW – Tariq Baig and Kristy Marsillo. Congratulations you two! We’re honored to have you on our team.

Tariq “Mr. T” Baig: 

When did you join the CFA community?
Back in the day, let’s say 2011. I really don’t remember.

 

 

 

 

 

 

 

 

 

 

Kristy Marsillo:

When did you join the CFA community?
I joined CFA about 3 years ago.

What is one of your most memorable moments from your early days at CFA? Any ‘newbie’ stories you’d like to share?
During one of my first open workouts, I was still not very confident with the amount of weight I could lift.  The workout had squat cleans that went up in weight each round.  I didn’t think I could make it past the second round because I hadn’t lifted that heavy and my form was not that great.  With encouragement from friends at CFA,  I was able to lift into the 3rd round, 11 of the 13 squat cleans, which at that time was more than my max.  It was so empowering!

What is it about CFA that you love or that is different from other sports/programs you’ve tried?
Definitely the community.  I have worked out at many other places.  It is amazing what you can do with the support and encouragement from your peers.  I feel part of a team and I love the strength I gain from others.

What advice would you give yourself if you could go back in time to when you first started CrossFit? When you first start you are not going to be able to lift what everyone else can.  Work on your form and your confidence.  Believe in yourself.  When you get these elements together, the weight and speed will come with time.

 

 

How did you create long term fitness/CrossFit success for yourself?
I never tried to be the best.  I tried to be the best for myself.  I pushed hard and practiced longer.  That is where the gains come from.  

What keeps you motivated?
At first it was the weight loss and endurance I achieved from doing CrossFit. Eventually it became each PR.  Each day when I did a little better, it kept me pushing.  Every time I thought I couldn’t, I persevered through and that’s what made me stronger.  Watching others achieve their goals made me want to work harder to get better.

 

 

 

What makes you come in and train on days when you don’t want to?
Working out helps me relieve stress and gets me through tough days.  Sometimes it’s just getting to the gym and talking with people that makes me glad to be there.  I couldn’t do it without the friends I have made.  I love when someone asks, “Will I see you tomorrow?”  That is what keeps me coming.  The sense of camaraderie, gives me purpose.

 

Recent PRs?
I finally hit triple digits on my Push Press and 120 on my Front Squat.  (Thanks Tim!)

Current training goals?
Still trying to string together my double-unders and get a full handstand push up.

 

 

Tell us about an obstacle you have had to work through in your training. How did you work through it?
Double-unders have been my nemesis for quite some time.  I can get 5-6 in a row but can’t put them all together. I just have to keep trying and not over think it.    

What is your cheat meal go to?
French fries for sure…and wine!!

 

 

 

What does the Push Up Woman title mean to you?
It is so humbling.  I was never a huge athlete in high school or college, but I put my heart and soul into the gym. It feels so amazing to know that although I am not the fastest or the strongest, people recognize the work I am doing.  Everyone needs some encouragement.  It has already caused me to push harder and to be stronger.  I think the Push Up Woman title means being “the best version of ourselves.”

Thoughts upon winning the title?
First of all, thank you to everyone who believed in me and pushed me to become better.  I am so touched to be awarded this title.  I promise I will continue to encompass the philosophy of the gym and I hope to encourage others to do the same.

How will you use your new found Push Up Woman glory?
It is a great confidence booster and it will make me push myself harder. Sometimes I am my toughest critic and it will help me to believe in myself and what I am trying to accomplish.  I don’t need to be the best at the gym as long as I continue to be the best version of myself. I also hope to motivate others and give them confidence to push past their barriers.

What are you most excited about in the upcoming year? Gym related and/or personally?
I am so excited for the new management and the courage to work even harder.  I am looking forward to increasing my confidence, both personally and professionally.  I think what we do in the gym translates into our lives. I can’t wait to travel more, eat good food, drink good wine, and continue to enrich my life with the people I surround myself with.

 

 

Leave the fine folks of CFA with some parting wisdom.
Life is short, travel more, work less.  Love the life you are given.  Do the things you love.  Never stop believing in yourself!

Thank you from the bottom of my heart.  This place has made me into the person I want to be!!

 

 

Yeah, so, it’s cold. And consequentely, I’ve missed some of y’all at the gym lately!

Funny how that works, right? Frigid temperatures seem to be the perfect excuse to skip the gym simply to stay inside and stay warm. On top of that, it’s scientifically proven that weather affects mood, right? Because my mood has been annoyed, irritable and non-aggressive anger (had to clarify, I’m not going to hit you if you see me) for the past two or three days. It’s not exactly a mood that wants to be put to work.

But you know what’s annoying, in the midst of temperatures that make you want to stay inside, cozy up, and call an audible on life? There are actually benefits to working out in cold weather. Of course, something that sounds awful is actually good for you.

I know you’re thinking, “I don’t want to hear this, let me stay home and take full advantage of my cold weather excuse to miss workout after workout.” Sorry, I have to stay honest y’all! So here it is, the benefits of working out in temperatures less than your age.

You’ll burn more calories as your body tries to regulate core temperature. Simple as it sounds, your body is working a little harder to keep that temperature up and that effort equals calorie burn. This will vary numerically based on the person and the extremity of the colder temperature, but doesn’t that at the very least increase motivation with a little extra pay off?

You’ll strengthen your heart. Your heart is also working harder, to pump and distribute blood throughout the body. Your heart, a muscle (and a very important one for that matter), can be strengthened by this added work, increasing readiness for those higher capacity cardiovascular workouts in the future.

You’ll hydrate. Because sweat will evaporate quicker with colder temps and dryer air, hydration is key in order to replace fluids when it seems like the body is losing less. Drinking water before, during and after your workout will help you stay warm, protect you from injury and maintain performance levels.

You’ll reap the benefits of a crucial warm up and cool down. It’s not easy to forget your warm up when you’re freezing. A sufficient warm up will effectively prevent injury and cooling down will prevent unnecessary tightness brought about by the cold weather. In fact, exposure to cold air or water post workout actually increases recovery time and decreases inflammation, leading to faster recovery and increased performance (think, ice baths).

And here is the kicker for me. YOU’LL FEEL HAPPY AND MORE ENERGIZED. (Ok, ok, I give up. It’s worth a shot to kick my crabbiness, right?) The body actually produces more endorphins as it works to stay warm and with less humidity, the air around you will literally feel lighter and your body stimulated by the chill. Happy and light… that’s a good day in the making right there!

So there you have it. Just a few reasons why you should come see me, come workout and come reap a few added benefits of cold weather wods. See you soon!

Happy Friday folks! The last Friday of 2017 in fact! We’re all scrambling to tie up the loose ends of this year and prepping ourselves for the New Year. Goals, intentions, wishes for the future and all that…. We’re getting ready for the Whole Life Challenge, the Open, and everything else that’s coming up. If you’re overwhelmed by all of that and don’t really know where to start, I’m here to help. 😉

 

As for goals, I wrote an article last year about New Year’s resolutions and how to actually make your goals happen & there is also a link to Coach E’s article from this year. Basically it boils down to 5 simple things:

1. Ditch the mindset of a New Year’s Resolution – yup, you heard me. Goals can and should be set and started at ANY time.
2. Establish your why – Why do you even care about that goal? What’s your motivation?
3. Set realistic goals and have a plan to reach them – Sorry, but you aren’t going to lose 30 pounds in 2 weeks… not in a healthy way at least.
4. Prioritize your goals and avoid road blocks – You have to work your goals into your life just like you work Netflix and Starbucks breaks in. There will be things to trips you up so make sure you know how you will handle them.
5. Don’t take yourself too seriously – If you are so stressed about reaching your goal that you don’t enjoy the journey then why is that even a goal? (see above steps and try again)

The actual article is more in depth and better written so you can read that here 🙂

HYDROSTATIC WEIGHING

On to the actual topic of this article. I promise one has to do with the other. If you have a goal that is at all related to the composition of your body (lose weight, gain muscle, get shredded, etc. etc. etc.) then you need to actually understand the composition of your body…. Like REALLY understand it.

This year as part of the Whole Life Challenge (remember early bird registration ends on 1/3) we wanted people to have the opportunity to do pre & post testing so that they could make realistic goals based on their individual composition and track their progress to the end. Even if you aren’t doing the challenge (but you should) and you want to do the testing that’s fine too. Reserve your spot.

I’ve heard a TON of questions, comments, and concerns over the last few weeks about the testing so let’s get down to business.

“Hydrostatic what?” 

Hydrostatic Testing (Underwater Weighing) has become universally regarded by industry experts as the “Gold Standard” in body fat testing.

Body Analytics hydrostatic method uses a three component model which separates the body into 3 areas:

1. Bone, muscle and organs, along with connective tissue, collectively known as lean mass, sinks (is more dense than water)
2. Body fat floats (is less dense than water)
3. Total body water which is neutrally bouyant, 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.

-straight from Body Analytics USA

“I don’t want to know how fat I am, I just want to lose weight.” 

First of all, ditch that lack of confidence. Managing body composition is a journey and it’s not about “how fat/skinny/ripped/flabby” or whatever else you think you are. It’s about understanding what your body is comprised of so you can make smart choices to reach the goals you have. I promise that this will be a positive experience if you get out of your head a bit. This is a tool and MUCH more accurate than just eating a ton of salad in January and hoping for the best.

“Cool. I’ll be there.” 

Awesome, you’re on board, but slow down there! There are a few things you need to know and a few rules you have to follow. First, you MUST reserve a spot. This isn’t a show up and walk in kind of thing. There’s a timed schedule with limited space. Reserve your time slot HERE.

Here is a list of FAQs and answers from the Body Analytics folks. Please read through to make sure you’re prepared and will get the most accurate read.

What Should I Bring?

Can I Eat Prior To Testing?

How Should I Prepare For Testing?

What Is The Test Like?

Final Details

Body Analytics will be 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)

 

OK! Let’s see what you’re made of! Literally…