CrossFit Austin has some amazing deals for Black Friday! All deals are in limited supply so get them while they last! These deals will begin on Wednesday {11/25} and run through Cyber Monday {11/30}
CrossFit Austin’s Prep Course: $100 Group Prep {limited to 12 deals} Regularly priced – $200 {purchase online with code: PREPSGIVING2015} *The Prep begins Mon. Nov. 30!
$200 Private Prep {limited to 2 deals} Regularly priced – $250 {purchase online with code: PRIVATEPREPSGIVING2015} [choose “personal training” from the drop down menu, then Private Prep]
CrossFit Austin Memberships:
12-Month Unlimited Group Class Membership – Paid In Full
$1500 for 12-months of Unlimited Group Classes
($2028 Full Price – Save $528)
6-Month Unlimited Group Class Membership – Paid In Full
$1200 for 6-months of Unlimited Group Classes
($900 Full Price – Save $300)
Limited to 3 offerings of each – When they’re gone, they’re gone!
Current Members: 12 Months of Unlimited Classes begins on the first day of your next month’s current contract ‘start’ date
New Members: 12 Months of Unlimited Classes begins on the day of your purchase
First off thanks to everyone who particiapated in the #Brickbybrick fundraising event for our friend Mino Soloman yesterday. If you’re unfamiliar with Mino’s story or how you can help check the event facebook page, and his fundraising page.
Today marks the beginning of our winter training cycle, and I’m here to give everyone some insight into what they can expect for the next 7 weeks. One thing that will be a bit different is a dedicated progressive deadlifting “wave” program that’s integrated into the training cycle. Basically we’ll have specific percentages to work off of, and we’ll have a two days of deadlift work every week (Wednesday will be “heavy” days, and Friday will be “speed” days). Below is the outline for the rest of this cycle.
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.
My overarching goals for this training cycle are:
Improve speed & power via the power snatch
Improve absolute strength in the deadlift
Improve posterior strength via deadlifts, and deadlift auxiliary work.
Improve horizontal upper body pushing strength using bench press, and floor press variations
Improve medium range aerobic power efforts (10-15 minute time frame) via traditional CrossFit couplets, triplets and chipper to improve thresholds. We’ll also use some steady state aerobic base work to improve recovery and overall endurance.
Some specifics you can expect in the base phase:
Snatch work and threshold work on Mondays
Upper body strength and skill work on Tuesdays and Thursdays
Aerobic power work on Tuesdays and Thursdays
Deadlift work on Wednesdays and Fridays
Aerobic base and posterior auxiliary work on Fridays
As always team work on Saturdays
Final news and notes:
On Friday November 20th we’re going to be holding an in house event we’re calling “Night of Champions”. Basically we’ll be doing two separate “Ladders” in the Push Press and Clean (power or squat). This is just a fun way to get the community together and lift some heavy weights! All of the proceed will go to a gym “Christmas present” i.e. new piece of equipment we’ll let everyone vote on after the event is complete.
For more info check out our post hereor the Facebook event page here.
That’s it for now folks! As always feel free to hit me up at wes@crossfitaustin.com with additional questions!
Are you a champion? Show us your stuff! On Friday November 20th we’re going to be holding an in house event we’re calling “Night of Champions”.
This “battle for the championship” will consist of two separate “Ladders” in the Push Press and Clean (power or squat).
This is just a fun way to get the community together and lift some heavy weights!
All of the proceed will go to a gym “Christmas present” i.e. new piece of equipment we’ll let everyone vote on after the event is complete.
$20 Entry Fee – All of the proceed will go to a gym “Christmas present”
i.e. new piece of equipment we’ll let everyone vote on after the event is complete.
*This is a “ladder” style workout each person will have 1:00 minute at each station men and women will lift at the same time. If the athlete(s) cannot complete the weight on the bar in minute they exit the ladder. If the athlete clears the ladder they can try to complete as many clean as possible on the last bar.
The Push Press will be performed from the rack. The bar must move from the shoulder to overhead in one continuous motion. The knee and hips cannot rebend to get back under the bar.
*This is a “ladder” style workout each person will have 1:00 minute at each station men and women will lift at the same time. If the athlete(s) cannot complete the weight on the bar in minute they exit the ladder. If the athlete clears the ladder they can try to complete as many push presses as possible on the last bar.
It is so exciting for us to see so many of our folks getting out into the community to compete! We had a handful of folks get out and compete in October we couldn’t be more proud. Great job on all your accomplishments CFA! Keep up the great work!
SuperFit Games Austin
We had a whole list of folks join in for Team SuperFit on October 10th. We had multiple teams with podium finishes and so many PRs! Congrats on all your hard work guys!
Tim Garland & Austin Coover took 3rd in the Mens RX division
Leigh LeGare & Stacey Magnesio took 1st and Kim (Scott) Peabody & Jenni Demske took 2nd in the Womens RX division
New member Robyn Schoen and her partner from her old gym back home took 3rd in the Male/Female RX division
Jose Gonzalez competed with previous member Ed Robinson in the Mens Novice division
Josh Harris and Cody Watkins competed in the Mens Rx Division
Also, a special thank you to all of our awesome volunteers! We COULD NOT have done this without you!!
Check out all the photos from the competition on the SuperFit Facebook pageor from our own photographer, Dan Morice’s, Flickr page!
Austin Weightlifting also made some serious waves at the Iron Cat Meet down at Texas State!
Matt Cecilo – 65kg Snatch 89kg Clean & Jerk with a Total=154kg He was 5/6 on his first meet!
Vy Mai – 1st place with a 42kg Snatch and 58kg Clean in the 53kg weight class.
Coach Erica – 1st Place with a 44kg Snatch and 61kg Clean & Jerk* (PR)
Beverly Lopez – 2nd Place with a 46kg Snatch* (3 kilo meet PR) Total = 103kg in 58kg weight class
ZKC USA Fall Open Meet
Coach Wes went 120/150 (264/330 lbs) for this meet and will be competing at State!
These are the numbers from the board. Great work!
Lauren – Back squat – 160# || Kim – Power Clean – 130# – Split Jerk – 140# || Jeremy – Back Squat – 305# || Leigh – Clean & Jerk – 220# – Clean – 225# || Bobby – Back Squat – 265# || Tim – Snatch – 235# || Isaiah – Snatch – 175# || Josh, Cody, Austin, Tim – Pistols – 70# || Leigh, Stacey, Kim, Jenni – Pistols – 53#
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 October, let us know!
Contact info@crossfitaustin.com with your competition details!
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 November Athlete of the Month is Matt Milldrum! Matt is typically a morning guy, getting his day started in the 6:30 or 7:30 am classes. He joined CrossFit Austin just shy of 5 months ago and already, he has established himself as a proud member of our crew. He’s always working towards a goal and shares his progress openly so we can all join in his awesome journey! He’s always got a great attitude and is the first to jump on board for the CFA social events! Come hang out with him and you’ll see why he’s our AOM! Congratulations Matt! We are thrilled to have you as this month’s Athlete of the Month.
State your Name and/or Nickname please:
Matt Milldrum
Words to live by?
Check yo self before you wreck yo self
What is your fitness background?
Played football and basketball in high school.
For a brief time I was your basic gym bro at 24 HR Fitness before I knew better.
CF Level 1 Certified
How long have you been CrossFitting?
3 years – ish
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
Did a one day free trial thing and was put in with the foundations class. There was loud rock music blasting on the speakers. The WOD was 4 rounds of 20 wall balls and 400 meter runs. Some small dude was crushing the workout and beat me. That pissed me off. I was hooked from that point.
What’s your favorite part of CrossFit Austin?
The community. Everyone has been welcoming since day one. Love the events and that people at the box get together outside of the box. Heading into CFA is definitely the highlight of my days.
Current Training Goals/PRs?
Have had a goal in place of hitting a 225# snatch before 2016. I want 2 beef patties on each side of the bar. Also looking to hopefully compete in the Fittest Games. {UPDATE: He qualified!!!}
What advice do you have for folks just starting out in CrossFit?
Greg Glassman had some great quote I can’t remember it, but basically don’t be afraid of looking stupid. In the beginning I always avoided things I didn’t think I could do or didn’t want to embarrass myself in front of everyone. Embrace the journey and sometimes that means epically failing in front of your box.
What is your cheat meal go to? (We know about your Whataburger fixes 😉 )
Whiskey. Whataburger. Pizza. Crackers and cheese. Anything that I can fit into my face. Cheat days get real.
Tell us about a moment you felt most proud of yourself during a workout.
Hitting a 255# overhead squat. Previous PR had been 225#, but saw someone on the whiteboard had hit 255#, so just decided to try and match it. Probably something I would have never attempted had I not seen that someone else had already done it.
If you could create a WOD and name it for yourself, what would it be?
5 rounds for time: 400 m row, 10 power snatch @ 95# and 10 GHD sit ups.
What are your hobbies, interests and/or talents outside of CrossFit?
HA! Interests outside of Crossfit. That’s a good one.
Tell us something we don’t know about you…
I have Katy Perry and Ellie Goulding on my workout playlist. That’s right. #NoShameInMyGame
Longhorns or Aggies?
Bobcats
Leave the fine folks of CrossFit Austin with some parting words…
“This is how we do. Yeah. Chillin’ laid back straight stuntin’. Yeah we do it like that.” -KP
Every month we have new folks walk through our doors and join our amazing community. Well guess what new members! November is for you! All month long we’ll be dishing out specials and highlighting our newer folks.
All month long New Members that sign up with us by November 30th will enjoy 15% OFF the first month of any 3 or 12 month membership!
To take advantage of this deal you can [Click Here] to purchase.
Just use code NEWNOVEMBER15 to apply the discount!
Every month we have new folks walk through our doors and join our amazing community. Well guess what new members! November is for you! All month long we’ll be dishing out specials and highlighting our newer folks.
To kick things off we want to start by helping you get in the door with The Prep!
Our entry point is a program we call The Prep. It’s designed to introduce folks that are new to CrossFit Austin to the fundamentals and essential movements often seen in our group classes. It is a course that teaches proper movement, recovery, mobility strategies, and a crash course on nutrition & lifestyle. This is our road to success and we want to get you started and moving toward your goals!
In honor of New Member November, we’re offering the November group prep course at 15% off! Classes are capped at 6 people so if you want to take advantage of this deal you better hurry!
The November cycle begins Monday, October 26th!
Mornings: Monday, Wednesday, Friday @ 6:30 am for 4 weeks Evenings: Monday, Wednesday, Thursday @ 6:30 pm for 4 weeks
Group Prep: $200
New Member November Price: $170 [Register Here]
Are you fit enough for the Zombie Apocalypse? Better get in gear and start training! Every time you come to class between Wednesday, October 14 and Friday, October 23rd you can enter to win a Scouts vs. Zombies movie prize pack from Paramount!
The more you train, the more chances to win!
The pack will include:
2 tickets to the advanced screening of the film on October 28th 1 Camping Chair 1 Backpack 1 Head Lamp 1 Movie Poster
Stop by the front office and drop an entry form in the box each time you come to the gym! We’ll do the final drawing on Friday, October 23rd so don’t forget to enter!
We just wanted to give a special shout out to everyone that competed this past weekend! We had several folks compete in the SuperFit Games Austin with several top 3 placings as well!
Tim Garland & Austin Coover took 3rd in the Mens RX division
Leigh LeGare & Stacey Magnesio took 1st and Kim (Scott) Peabody & Jenni Demske took 2nd in the Womens RX division
New member Robyn Schoen and her partner from her old gym back home took 3rd in the Male/Female RX division
Jose Gonzalez competed with previous member Ed Robinson in the Mens Novice division
Josh Harris and Cody Watkins competed in the Mens Rx Division
Also, a special thank you to all of our awesome volunteers! We COULD NOT have done this without you!!
Check out all the photos from the competition on the SuperFit Facebook page or from our own photographer, Dan Morice’s, Flickr page!
Austin Weightlifting also made some serious waves at the Iron Cat Meet down at Texas State!
Matt Cecilo – 65kg Snatch 89kg Clean & Jerk with a Total=154kg He was 5/6 on his first meet!
Vy Mai – 1st place with a 42kg Snatch and 58kg Clean in the 53kg weight class.
Coach Erica – 1st Place with a 44kg Snatch and 61kg Clean & Jerk* (PR)
Beverly Lopez – 2nd Place with a 46kg Snatch* (3 kilo meet PR) Total = 103kg in 58kg weight class
