Olympic Weightlifting Seminar

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CrossFit Austin is pleased to announce our one-day Olympic Weightlifting Seminar featuring 2-time Olympian Chad Vaughn and USAW Senior International Coach Ursula Garza Papandrea.  The focus of the seminar will be detailed instruction and hands-on training of the Snatch and the Clean and Jerk. This seminar will provide you with:

•    Mechanics and fundamentals of the Snatch and Clean & Jerk

•    Logical progressions for the two competitive lifts

•    Small group instruction from Olympic level coaches and athletes

To reserve your spot and pay online, click here


Fun announcements part 2

Yesterday I promised some suggestions to make your daily CrossFit Austin experience better.  I am going to borrow some material from my friend and colleague CJ Martin owner of CrossFit Invictus. The following is a slightly paraphrased version of a post he wrote back in May.  All of these suggestions are a applicable to you as an athlete and can help make CFA an even friendlier place!

All gyms have a natural flow to them – a pattern by which members arrive, situate themselves and prepare to have a great workout. For some, it’s sprinting in and joining the already-in-progress group warm-up (ahem, “A”-Game), but for others it entails some pre-WOD mingling and catching up with friends. I love this, and heartily encourage it as our community is what makes CrossFit Invictus so different from other places. Nonetheless, I am proposing some new rules that will improve both your socializing and athletic performance. So next time you are in, go with the following flow of the gym:

2. Gather with Friends at the Back of the Building and Roll – Some of the best tools in the gym are the black foam rollers and lacrosse balls (individual and those taped together). In my opinion, they are not being used nearly enough. Rolling some of your tight muscle groups helps get needed blood flow to them, loosens them so they will contract and relax better, and generally improves their functionality for the athletic endeavor you are about to embark upon. And the great thing is, you can roll and socialize at the same time. Yes, your conversation might be interrupted occasionally by a yelp, but that’s just good fun and provides for some comedic relief. So gather there and roll while you catch up with friends.

3. Dynamic, Skill-Based Warm-Up with Group –
Once group session begins, your coach will put you through a dynamic warm-up. Recognize that this is not only a warm-up, but also an opportunity to put your body in ideal positions. Use this time to reinforce proper mechanics. For instance, when you lunge, think about how you lunge in a split jerk or split clean. Are you grooving that ideal pattern, or are you forward on the toe and too narrow? Make the most of this time and perform each movement perfectly.

4. Strength/Skill Work –
No ego. Nobody is impressed when you deadlift 400 lbs. and herniate two discs in the process. Strive for virtuosity here. Move well and your numbers will progressively skyrocket. Move poorly and you might get some big numbers for a while, but you also run the risk of missing valuable training sessions because you are nursing injuries. This is your chance to perfect movements without a clock pressuring you to move quickly. Take the opportunity to be perfect. Once you have been consistently perfect, then begin to be consistently perfect with big weights.

5. Timed Workout – Go hard . . . and be damn-near perfect. I can accept slight deviations of form when you’re hitting it at high intensity, but you should be striving for perfection. (And if your coach’s interpretation of “slight deviation of form” is different from yours, you are the one who is wrong. Listen to your coach and slow down.)

6. Clean Up – Once you have completed your workout, please give us a hand by wiping down the bars and placing everything back where you found it. There is, however, one caveat: Be respectful of those who are still working out. It’s better to cheer someone on or relax than walk right in front of them with your barbell and weights. Nobody likes to be last, particularly when everyone else is cleaning up around them. Wipe down your bar and do a little static stretching while you cheer for others, then you can put your gear away and give them a hand with theirs.

7. Log Your Performance – If you don’t have a Performance Log, your coach will be chatting with you this week. They are essential to tracking your athletic progress. You will never know if what you are doing is effective unless you can track what you have been doing.

8. Post-WOD Recovery Work – If your coach puts you through a post-WOD recovery drill (stretching or additional skill work) please view it with the same respect you view the first portions of the workout. Recovery is instrumental to getting more fit. If you slack here, it will show. If your coach ran out of time, you’re not excused from stretching. Most of you know our protocols for post-WOD stretching, and even if you don’t, any stretching after your WOD is better than none. Get it done – your body will thank you.

9. GHD Machines – Almost as neglected as the foam rollers are our beautiful GHD machines. End your workout the way you began it, by socializing near the back wall. Jump on the GHD and knock out 10 sit-ups and 10 hip extensions. Then let a friend on to do the same. Switch on and off until you have done somewhere between 30-50 sit-ups and extensions.

Now back to your regularly schedule program…

A Friendly message from your good friends at CF Austin…

With a New Year comes new challenges, fresh beginnings, and opportunities for improvements. You guys have made it clear that you are committed to constantly improving yourselves physically, and mentally in gym.  In that same vein we are committed to constant improvement of CrossFit Austin as whole.  Today we want to announce some procedural changes, and make a few suggestion on how we can continue to make CrossFit Austin a special place.

New Procedures

1. First order of business is to create a profile in our new client software system MindBody Online.  We will use this software for your membership payments, online communication, and also to sign up for your weekly classes.  Our goal is to have everyone in the system by Monday, January 18th.

So please follow the link below and set-up your profile with CrossFit Austin in MindBody Online, it should only take a few minutes:

http://clients.mindbodyonline.com/ws.asp?studioid=8794&stype=-99

2. Starting January 25th we will be capping all classes at 12 people per class and will require everyone to sign up for their class before arriving.  I will address some questions I foresee popping up with this change…

But Wes, I like to come in at different times throughout the week?
No problem just make sure you sign up for those different times, we are not trying to relegate you to a specific time or day of the week. The earlier you sign up the better, don’t chance your favorite time slot being full.

Fine, I’ll just sign up for every classes, that way I will always have a spot saved?
First of all don’t be this guy.  If you can’t make it to a class please try to cancel or reschedule 24 hours in advance, so that spot is not wasted on your no showing tookus.  If this becomes a problem we will address it individually.

I’m sure there will be many more question about the new procedures, feel free to ask those questions in class or email them to us.  We will be sending out emails, and posting more specific directions, as we get closer to the end of the month.

Hang with us through these new procedures, changes aren’t always easy, but we’re going to try and make the transition as seamless as possible.  We’re confident the new system will allow us to maintain the high level of quality, and personal service you all have come to expect from CrossFit Austin. Stay tuned tomorrow for some suggestion to make you daily CFA experience even better.

And now an intimidating photo of your leaders….

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circa 1965

January Athlete of the Month, Jerry Everhard

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we will spotlight a different CFA athlete.  This month we have master of the halloween costume Jerry Everhard….

State your Name and/or Nickname please.

Some people put the letter N in front of one of my names but I’d rather not discuss that one… . The one I hear the most is from my mom who calls me “Yeti” either because she hasn’t quite learned how to pronounce the “J” sound or my extraordinarily hairy legs remind her of a mountain fairing big foot creature. I still haven’t decided which.

To be clear about the first nickname, I just hate it when people call me “NJerry”, it wasn’t people putting the N in front of my last name. (Insert nervous cough)

Occupation?

During my breaks from Hulu.com I also do a little work as an attorney for the Legislature.

Words to live by?

(1) “The world ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done.” ~ Rocky Balboa 2006

(2) [chasing a chicken] “I feel like a Kentucky Fried idiot.” ~ Rocky Balboa 1979

What is your fitness background?

NOTHING(’82)—->START TENNIS (’01)—>KNOCK TOOTH OUT (2 WEEKS OF TENNIS)—->BACK TO NOTHING

How long have you been CrossFitting?

Making my rounds around the Professional CrossFitting Circuit since September

What’s your favorite part of CrossFit?

It’s multifaceted. First coming in and seeing Boone and realizing I won’t be yelled at by Wes for not doing an exercise perfectly. Second coming in and seeing Wes and realizing I won’t have to listen to Boone’s collection of Cold Play’s Greatest Hits while trying to work out.

What are your training goals?

Nail down the kipping pull-ups and join the muscle up club

Favorite sport or activity?

Watching Texas football because I like winning championships.

Recent adventure you’re planning?

My brother and I are planning to go to Yosemite Park in the summer and hike Half Dome.

Tell us something we don’t know about you?

My mom made me eat a pack of smokes when she caught me smoking in high school.

Longhorns or Aggies?

Texas Longhorns

Do you consider costume creation more of an art or a science?

The giant Mr. Peanut costume 3 years ago was more art because it involved a lot of paper mashie. I’d say this year’s Oscar the Grouch costume was more science just because it makes me sound smarter and I need to sound smarter considering I wasted a month of my life making it.

Does your lack of a mustache hinder your performance in your chosen profession?

I have to say that my career at TomSelleckImpersonator.com has been stifled somewhat.

Leave the fine folks of CrossFit Austin with some parting words?

I’d like to thank Dave and Sherman for letting me sleep on their floor for an entire weekend the majority of that time uninvited.

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December Athlete of the Month

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we will spotlight a different CFA athlete.  This month we have outerwear enthusiast / muscle up queen Walker Fenz!

State your Name and/or Nickname please.
Helen Walker Fenz…been called Walker all my life, so guess that’s my nickname

Occupation?
Project Manager at a logisitics software company (nerd alert!)

Words to live by?
“Be who you are and say what you feel because those who mind don’t matter and those who matter don’t mind.” -Dr.Suess

What is your fitness background?
Was a gymnast from age 8 through freshman year in college. Afte that, putzed around with kickboxing, step-class, and the like…you can still find me at the globo – i love my cardio salsa class!

How long have you been CrossFitting?
5 months – just passed my 75th workout!

What’s your favorite part of CrossFit?
The moment you realize, “holy sh-t, I CAN finish”

What are your training goals?
To be a lean, mean, crossfitting machine! (in other words, emotionally and physically strong, happy and healthy…and look fierce in a bikini)

Favorite sport or activity?
CrossFit, duh. Other than that, eating, drinking…and sweatin to the oldies!

Recent adventure you’re planning?
Become a 2010 Yelp.com Elite – i love to eat as much as i love to crossfit!

Tell us something we don’t know about you?
Well the dirty secret is out – my first name is Helen

Longhorns or Aggies?
Hook em!

Describe Nugget’s butterfly pull-ups, in 15 words or less?
A dying fish having a seizure…i mean, poetry in motion 😉

What Would Jane Fonda do?
Wear underwear on the outside of one clothes.

Leave the fine folks of CrossFit Austin with some parting words?

“The CrossFit mindset:”
1. I will promise to do my best. My best will vary from day to day, hour to hour, minute to minute. But in that minute, I will do the very best I can.
2. If I can run, I run. If I can walk, I walk. If I must crawl, I crawl. And when I make it, I will rest. And live to fight another day.
3. I fear no man, but I fear my workout. If I don’t fear my workout, it isn’t hard enough.
4. I may puke. I may cry. But I will not quit. Ever.

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November Athlete of the Month

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we will spotlight a different CFA athlete.  This month we have Queso Dealer/ Thruster connoisseur Dave Kiehl.

State your Name and/or Nickname please.
(listing no Nickname will result in a “nicknaming contest” via the comments)

David Kiehl

Occupation?
Manager at Maudie’s Hacienda

Words to live by?
Do it to it!

What is your fitness background?
Excluding kids sports, nothing.  This is the first serious regimented exercise routine I have ever done.

How long have you been CrossFitting?
Seven months.  I love it.

What’s your favorite part of CrossFit?
The community atmosphere.  I really like the competitive nature of the program but also how we consistently support each other to excel.

What are your training goals?
Short term to finally master the kipping pull-up.  Long term to be the best athlete I can be.

Favorite sport or activity?
CrossFit, of course.  Outside of that hiking and backpacking.

Recent/Future adventure you’re planning?
As many of you know I just returned from a rather leisurely cruise to Alaska.  I am in the early stages of planning my return to conquer the Wrangle-St. Elias Ranges.  Hopefully, I will be doing this in August 2010.

Tell us something we don’t know about you?
A year and a half ago I challenged myself to get into shape.  In that time period I have lost almost 90 pounds.  This has been the single hardest and most important event in my life.

Longhorns or Aggies?
Aggies, class of ’08.  GIG’EM AGGIES WHOOP!!!!!

Is Maudie’s Queso as addictive as heroin?
No.  Recent studies have proven it to be as addictive as pure Afghani opium.  For any further comments you will need to contact our lawyers.

Does your lack of a mustache hinder your performance in your chosen profession?
I have found that my lack of mustache actually lowers my “creepy level” on the “creepy scale.”  This allows me to easier interact with my clientele.  However, a handlebar mustache would be awesome!  That may be my next adventure?

Leave the fine folks of CrossFit Austin with some parting words?
“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”
Winston Churchill

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