Congratulations to August Competitors and PRs!!

It is so exciting for us to see so many of our folks getting out into the community to compete! A few of our own #badassbabes did some serious work in August we couldn’t be more proud. Great job on all your accomplishments CFA! Keep up the great work!

Leah Alter KILLED it at the Masters World Cup of Olympic Weightlifting. She got 1 kilo meet PR on Snatch at 47k/103lb and a 4k legit PR on C&J at 67k/148lb. I went 4/6 & 3/3 on C&J! Congrats Leah!

Bianca Moncada, Caitlin Coover, Christina Gustavson, and Nicole Seltman competed together in the Iron Belle taking 6th overall (out of 20 teams) and 2nd in the Weightlifting portion! There were several PRs along the way and a whole lot of fun! Leah was actually able to be there to help coach this team of lovely ladies through their day along with several other members who were there to cheer them on. We LOVE the teamwork and support here!

Holy PR city you guys! These are the numbers from the board. Great work!

Jose- 110# Snatch || Wes – 200k (440 lb) Back Squat || Josh H. – 355# Front Squat – 352# Behind the neck Jerk – 400# High Bar Back Squat
Leigh – 255# Front Squat || Tim – 425# Front Squat – 2k Row @ 6:59 || Page – 150# Power Snatch || Carrie – 150# Power Clean
Emily – 200# 2 RM Back Squat ||  Kim – 135# Squat Clean – 130# OVHD Squat :02 hold – 135# Split Jerk – 125# Power Clean
Jeremy – 305# 2 RM Back Squat || Leah – 49k (108 lb) Snatch – 67k (148 lb) Clean & Jerk
Bianca – 195# 1RM Back Squat – 155# 1 RM Clean || Caitlin – 180# Front Squat || Chandan – up 20# Back Squat – up 10# Front Squat – up 20# Clean
Bev – 65K Front Squat || Janss – 130# Snatch || Matt 300# Front Squat || Brian – 175# Power Clean || Kiehl – 225# Jerk

Amazing work team. If you are interested in setting up a consultation to discuss your goals and make a plan to reach them, contact Coach Tim and we’ll get you scheduled! Tim@crossfitaustin.com

If we missed anyone please be sure to shoot us a message. If you have an event coming up in August, let us know!

Contact info@crossfitaustin.com with your competition details!

September Athlete of The Month: Paul Patek!

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 September Athlete of the Month is Paul Patek! Paul isn’t strictly a group class guy. He hits classes, open gym, and regularly trains 1-on-1 with Coach Tim.  He joined us a little over a year ago and has made so much progress in his time here. This guy comes in and puts in all the hard work necessary to meet his goals. If you need a laugh, find Paul. His quick wit and great sense of humor will have you smiling in no time. Come hang out with him and you’ll see why he’s our AOM! Congratulations Paul! We are thrilled to have you as this month’s Athlete of the Month.

 

paul1

State your Name and/or Nickname please:
The name is Paul people also call me Buck.  I know there is another Buck at CFA so you can call me BuckBuck #2.

Words to live by?
You can tell a lot about a person by working hard with them. So show up, give it all you can, be genuine and smile through the hard times because the pain means your living hard!

What is your fitness background?
I have always enjoyed working out and never shied away from hard work over the years.  I love being outside sweating whether it’s hauling hay, fixing fence, filling feeders, or just mowing the yard.  I played every sport (I should say had to play) in school since I went to a small school in Shiner that needed every person available to field a team. My passion was rooted in football.  I tried to play in college but my shoulder said otherwise. Outside of that, I used to be meathead in the gym but slowly realized that’s not how to stay fit.  I tried boot camps and liked it for a short time because it was too much play and not enough serious workouts.  I started CrossFit a year ago and I am here to stay. 

How long have you been CrossFitting?
I think it’s been a year and I have to say I am in love with it. I have been curios about the sport for years but stayed away because I heard it was riddled with injury and I was afraid to hurt my busted up shoulder, knees, and bum foot.  Boy was I missing out and misinformed.  The coaches at CFA have brought back a greater range of motion in shoulder, strength, and more importantly, hope to get it working better. 

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I was feeling a wide range of emotions. Inside the noggin I was thinking…. HOLY BAT SHIT! Do I belong here?  Am I ever going to be able to get that bar over my head? This is complicated. Am I doing this right?  This does not feel normal.  OUCH!

Comparing that first day to now? My body has learned to adapt to the workouts and the pain is gone.  My thoughts now consist of “OK, one more. You got this. Quit being a girly man. I’m so glad I am here.”
paul3

What’s your favorite part of CrossFit Austin?
There is no one thing for me.  It’s the mix of the coaches, people, the intensity of the work outs, the challenge, the program, and the unairconditioned gym. Sometimes I just want to come to the gym to get away from it all and watch the workouts.  I learn so much from watching everyone work out and get inspired by their successes.  The gym is my safe place.  J

Current Training Goals/PRs?
My current goal is to get a 45lb bar over my head in a snatch with great form. I know, I’m an over achiever….LOL As for my PR, it is and continues to be the process of getting greater range of motion and strength in the ole’ shoulder.  Since I have started, it has drastically increased….special thanks to Tim!  😉

 

What is the most valuable thing you’ve learned so far in your training with us?
Patience, form, humility, and the RIGHT way to train. 

Tell us about a moment you felt most proud of yourself during a workout.
It was the first time I was able to get my hands in the right position at the top of a power clean. :-/

If you could create a WOD and name it for yourself, what would it be?
I would call it The Grind.  Drag a weighted tire for 100 meters, farmers walk 50 meters, push a weighted sled 50 meters, 10 – 12 power cleans….AMRAP for 30 minutes.

Recovery would consist of an ice cold IPA in front of the fan. AMBAP for as long as you want. 

What are your hobbies, interests and/or talents outside of CrossFit?paul2
Let’s see, I love to visit other countries and experience their culture and everyday way of life, working on the deer lease, hunting, BBQ’ing, golf, mountain biking, taking some difficult hikes up mountains, and I absolutely love trying new micro brews…. IPAs are my kryptonite.       

Tell us something we don’t know about you…
My astoundingly supportive wife and I lived in Prague, Czech Republic for two years while I went to school not too long ago.  I have to confess that I gained 15 to 20 lbs drinking the beer.  It was sooooo good.  The whole experience made me realize how lucky we are to be born and raised in the US.  It also humbled me because it showed me that different cultures do things in so many different ways and are OK with it.

Longhorns or Aggies?
I’m both….my wife is an Aggie and I found myself supporting her team as the years passed.  If I have to pick a side, I would say my heart is with the Horns.  I hope Charlie Strong turns this team into men instead of a bunch of spoiled brats from years past.

Leave the fine folks of CrossFit Austin with some parting words…
A huge thank you goes out to each and every one of the coaches and members for being the kind and supportive examples for me to aspire to.  Without those of you who have encouraged me during a workout or taken the time to show a better way of doing things, I would have left.  You are all rock stars in my book, I am grateful, and I got yo back.  😉

Looking Back and Moving Foward || Coach Wes Kimball

Ahhhh yesss it’s that time of the year. Summer is starting to slowly fade into our memories and the thought of fall is creeping into our minds.   Football, cooler weather, turning leaves, and a new 10 week training cycle at CFA. Before we jump right into what to expect in the coming cycle, I’d like to take a peek back at our summer cycle and the changes and improvements we’ve made.

We started the summer with a new format to the competitor training program. Gone are the days of two totally separate programs, and in its place is one fully integrated program for both those that want to compete in the sport of fitness, and those that are here to compete at the game of life. As we mentioned back in July, the competitor programming is being adapted from our good friends CrossFit Invictus, and elements of the Invictus program have seen their way into our normal group programming as well. Organizing things in this way allows our competitive athletes and coaches to be a bigger part of the overall CFA community. It’s also given folks who previously were intimidated by “The Competitors” courage to challenge themselves in new ways, while empowering our competitive athletes to once again be leaders in the gym and positive examples to all.

That said I’d like to thank everyone in the community for supporting and embracing the changes we made this summer, as well as CJ and the Invictus team for allowing us to dip into their vast base of knowledge. I’ve never in my career had so many gym members comment to me about how strong and united our community is, and nothing makes me prouder.

 

Now that we’ve looked back, what’s on the horizon?

Once again a quick review on how we run our training cycles:

Week 1: Test Week

Week 2-7: Training Block (3 week base + 3 week peak)

Week 8: Retest Week

Weeks 9 & 10: Transition weeks

The training block breaks out into two phases, a 3 week Base Phase followed by a 3 week Peak Phase which.

My overarching goals for this training block are:

  • Improve upper body pulling strength
  • Improve overhead and torso stability
  • Improve short aerobic interval / extended lactic endurance conditioning efforts (3-6 minute time frame) via traditional CrossFit “Metcons”, “track style” conditioning work, and mixed modal intervals
  • Improve Speed Power via the Power Clean and Split jerk

 

Some specifics you can expect in the base phase:

  • Strict Pull-up work 3 times a week
  • Overhead Squat work once a week
  • Front Squat, Power Clean, and Jerk work once a week
  • Extra Credit Run work once a week
  • Mix Modal intervals 2 times a week
  • We’ll play around with some of the SuperFit Team Workouts on Saturdays

I’ll break down the peak phase once we get a bit closer in about 3 weeks.  

Final news and notes:

Throughout this 6 week training block we’ll also a be holding an Olympic Weightlifting 101 clinic on Tuesdays and Saturdays. Anyone who is in their first 6 months of training, or if you just struggle with the snatch and clean and jerk this is an incredibly helpful course and will only add to your progress in the gym. We’ll teach you the positions that are absolutely critical for success in the lifts, and work on your movement, mobility, and coordination to improve those position. Get more info here.
Thats it for now folks! As always feel free to hit me up at wes@crossfitaustin.com with additional questions!

-Coach Wes

 

Team SuperFit Austin || WODs announced!

The SuperFit Games WODs have been announced!

superfitwods

CrossFit Austin is hosting the Team SuperFit Games! Event details are below. Tickets are on sale NOW with discounts for you early birds. Grab a partner and get to it!

*Early Bird registration ends September 8th!*

{Register Here}

Check it out>>> Event Page

Event Date
10/10/15

Event Time
7:00 AM – 7:00 PM

Format
2 person team

Cost
$179 (early bird) / $199 Regular

Live Scoreboard
View

Divisions – Descriptions below
MM RX
MF RX
FF RX
MM Novice
MF Novice
FF Novice

 

Some benefits of our events:

  • Most experienced event staff of its kind.  Not another one-off weekend throwdown!
  • Indoor venues for all our events, meaning sponsors, athletes and spectators don’t deal with the weather
  • Fun, friendly atmosphere
Competition Idea

We believe being fit means being able to do well across a variety of different physical tests. As such, we’ve designed a competition that tests people for all-around skills.

Games Format

The games will incorporate a variety of different skill sets and be scaled to any level athlete. We will incorporate standard movements (bodyweight, weightlifting, kettlebells, running, rowing, etc…) in workouts that will be selected to test athletes in strength, endurance and skill. We will announce the 3 events that all competitors will participate in 48 hours prior to the competition. We typically hold a finals workout for the top 5 teams, though this varies from competition to competition.

Sample Workout Formats

Event 1: 7 minutes to establish a 1 Rep Max Hang Snatch
Event 2: 3 Rounds of Row 500 Meters, 21 Squat Cleans, 21 Burpees
Event 3: AMRAP 10 Toes-to-bar 10 Thrusters

 

Divisions
Available divisions can be seen in the registration options.

RX: RX means you can do almost every “girl” workout RX. In some cases, weights and movement requirements will be more challenging than the “girl” workouts.

Novice:  Novice is for athletes new to SuperFit, or competitions of it’s kind.  Expect weights and movements that are still challenging, but not as challenging as our RX division.

Masters:  While not always available, the Masters division is for athletes 45 and older.  Expect the workouts to be somewhere between the challenge of the Novice and RX divisions.

Games Scoring and Rules
Please refer to our scoring and rules page.

Prizes
We will have a prize basket for our winners from our sponsors, as well as a custom SuperFit medal  RX winners can expect to receive larger prize packages than the Novice winners.

Swag
All athletes will receive a great contest shirt from Hopper Apparel, as well as a variety of samples and freebies from our sponsors.

Entrance
Games will be open to all level athletes over the age of 16. We encourage athletes to be familiar with different fitness domains and have some exposure to CrossFit style workouts. .

Refunds
We do not do refunds for our events, but will happily accept ticket exchanges if you can find someone to buy your ticket.  Please make sure to fill out a registration change request if you sell or buy a ticket. Ticket changes must be made at least 2 weeks before the event.

Spectators
Please bring $10 if you want to spectate. Kids 16 and under are free.

Weather
We will hold the event, even in a blizzard. Please come prepared.

CFA Welcome New Coaches || Zach Lane & Josh Harris!

From CFA Management:
CrossFit Austin is proud to introduce the newest members of our Coaching Staff, Zach Lane & Josh Harris.  These guys are joining our team with a wealth of knowledge and athletic experience! We’ll let them tell you more about themselves… but we’re excited to have these two on our team! We’ve brought these guys on board to focus primarily on personal training as a way to help our community reach their goals, but you’ll see them in many rolls. Be sure to welcome these guys to the community next time you see them!

 

Zach Lanezach

About Zach: Zach has been an avid CrossFitter since early 2012 where he needed something to keep the competitive juices flowing. Having been involved in all kinds of organized sports from an early age and all throughout college, CrossFit was the next step in evolving his mind and body. Along with his degree in Sport Management from Southern New Hampshire University, Zach has studied many levels of fitness and nutrition, both in school, and on his own including acquiring his CrossFit Level 1 certificate. He stays very active outside the gym as well, taking part in rec sports and anything outdoors. He tries to stay active in the community, working out with people all around Austin and the country when traveling.

A Message From Zach: My true passions in life all have to do with exercise, nutrition and people. Needless to say, I can’t wait to start this new journey at CFA with so many great, Athletes and Coaches with so much knowledge and experience. As soon as I joined CFA, I knew this gym was on a different level than other gyms I have experienced. I look forward to meeting every single person that comes through the gym and being there for anyone that has questions or simply wants another eye to enhance their experience. I am very competitive and vocal with my coaching and hope to spark that flame in those that need an extra push in their workout.

Zach Lane
CrossFit Level 1 (CF-L1) Trainer

 

Josh Harrisjosh

About Josh: Josh attained a B.S. in Sports and Exercise Science with an Emphasis in Exercise Physiology from West Texas A&M University. He is currently attending Texas State University for his M.S. in Exercise Science.  At Texas State, Josh is a Graduate Teaching Assistant. One the weekends, he enjoys his passion for wine and bartends at Hye Meadow Winery in Hye, Texas. He is a CrossFit Level 1 Certified Trainer and ACSM- Health Fitness Specialist certified.

A Message From Josh: All of my life, I’ve been active. Growing up in a military family, we moved consistently; however, I have always had sports. In high school, I played football, basketball, baseball, ran track and swam. I then went on to play college football for all 4 years at West Texas and had the opportunity to play professionally for a year with the indoor team, Amarillo Venom.

Being involved with so many activities, I’ve always wondered how things work and what can I do to improve them. These curiosities lead me to be heavily interested in sports performance, exercise science and bettering our health.  Being part of the Crossfit Austin family gives me the chance to do so. Whether it’s getting off the couch or getting prepared for the next competition, there is no better time than now! “In Omnia Paratus”

Josh Harris, ACSM-HFS
M.S. candidate in Exercise Science
Graduate Assistant, Dept. of Health and Human Performance
Texas State University
CrossFit Level 1 (CF-L1) Trainer

 

 

The Prep starts August 31!

prepsept

The next cycle of The Prep at CrossFit Austin will start on Monday, August 31st
REGISTER HERE

Want to get started right away? Join our Private Prep course!
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.

 

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

[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.

 

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
Private Prep Option: $250

Course Times:
{6:30 am on M/W/F} or {6:30 pm on M/W/Th}
August 31 – September 25

Olympic Weightlifting 101

erica

CrossFit Austin and Austin Weightlifting would like to introduce to you our new Olympic Weightlifting 101 course! We are excited to begin a program that will help beginners dig deeper into the world of Olympic Weightlifting. We’re offering 6 week course as an introduction to the Olympic lifts in an effort to better prepare our new folks for the next step in their training, whether that is CrossFit group classes or our Group Olympic Weightlifting classes.

When: Tuesdays at 5:30 pm & Saturdays at 9:00 am – First session begins September 1st!
Cost: $60

REGISTER HERE 

Olympic Weightlifting 101:

Weightlifting 101 is designed to teach beginners proper form and technique of the Olympic lifts, The Snatch and The Clean & Jerk. We will break it down to the basics and take time to analyze and correct form so that you can perform these lifts safely and efficiently. Through a series of progressions over the 6 week period, our goal is to have you lifting confidently as you transition into the next step of your training whether it be CrossFit group classes or our next level of Olympic Weightlifting classes.

 

6 Weeks || 12 Sessions
The Weightlifting 101 class will meet 2x/week on Tuesdays at 5:30 pm and Saturdays at 9:00 am.

 

1 Coach || 8 Athletes
This course is limited to 8 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.

To see a schedule of our upcoming courses click here.

To learn more about the coaches teaching Weightlifting 101 click here.