Coaches' Articles

Thanksgiving – No Excuses!

With Thanksgiving next week and CFA having a limited class schedule, it’s easy to take days off, and blame the innocent Thanksgiving Holiday for a week of not working out! This quick little article is my way of giving you no excuses.  The following circuits were created for Olympic Track and Field athletes that were traveling for competitions, but still needed to get in Fundamental/Mobility work.  They can be done anywhere and anytime.

 

Morning….

Bedroom….

Hotel Room…

Evening….

Front Yard…

Night…

Bathroom…

20 mins and No Warm up…

 

Everyday pick one of the following Circuits perform 2 Rounds, 10 each exercise. No excuses!

–Aaron Davis

 

BIG HORN

Rocket Jumps www.youtube.com/watch?v=JI-cSBTzd7I

Socrpions https://www.youtube.com/watch?v=31Ss8uem27Q

Iron Crosses www.youtube.com/watch?v=VZO2u7FLohY

Wrestler Briidge www.youtube.com/watch?v=paI1j4HQvsQ

Pushups www.youtube.com/watch?v=sm1fJ1nj9yA

Side ups www.youtube.com/watch?v=7DAgG_QwDfs

Leg toss https://www.youtube.com/watch?v=SNFhm5wICLE

V-sits www.youtube.com/watch?v=vIY_cQOCYrU

 

WATERLOO

Prisoner Squats www.youtube.com/watch?v=ojg8TiomrtM

V- Sits www.youtube.com/watch?v=vIY_cQOCYrU

Pushups www.youtube.com/watch?v=sm1fJ1nj9yA

Superman www.youtube.com/watch?v=47v5P5xjg9g

Rocket Jumps www.youtube.com/watch?v=JI-cSBTzd7I

Leg Toss //www.youtube.com/watch?v=SNFhm5wICLE

Clapping Push ups https://www.youtube.com/watch?v=9GhVTPXZJnM

Wrestler’s Bridge www.youtube.com/watch?v=paI1j4HQvsQ

Iron Crosses www.youtube.com/watch?v=VZO2u7FLohY

Decline Pushups https://www.youtube.com/watch?v=S2tR2qa1zNU

Prone Flex single Leg Hip Extension https://www.youtube.com/watch?v=E8sZtFbLQwA

in Coaches' Articles / Workout of the Day 299 comments

2 “Simple” Ways to Improve

Today, lets talk about some simple ways to get more out of your training. And let me just point out the word “simple”, when most people see the word simple they think easy. However, just because something is simple there is no guarantee that it will be easy. So even though my suggestions are simple in theory, implementation will require some effort and work!

 

Show up

The number one way to succeed at CrossFit or any training endeavor is to show up, and show up consistently.  The great thing about coming to class every week is that we remove the guess work out of your training. All we need you to do is show up and be ready to work.  We’ve talked recently as coaches how showing up to the gym twice a week or eight times a month is the minimum buy in to see some results.  I’m a big believer that training a good 4 times a week is the sweet spot where a person thrives with they’re training.   So, making it a priority to train at least four times a week (inside or outside the gym) should be a goal for anyone that takes their health and fitness seriously.

 

Move everyday

Taking the showing up concept a step further, Olympic Gold Medalist Dan Gable famously said, “If it is important, do it every day, if it isn’t, don’t do it at all”.  When it comes to movement and activity, this means that we should be active in some fashion everyday. That doesn’t mean blow yourself up with workouts 24/7/365 but there is allot of value daily non stressful activity.  The best ways to do this is to simply be active for at least 10 minutes a day. You can walk, ride a bike, play with your children, the list goes on and on. This helps us relieve stress, sleep better, and recover from the harder bouts of exercise you do during the week.

 

So keep it simple silly! Regardless of the busy world around us, we always have the opportunity to improve our health and fitness if you’re willing to show up and do the work!

–Wes Kimball

in Coaches' Articles / Workout of the Day 279 comments

Skill = Strength

highway

It’s easy to get caught up in the competition that a CrossFit class can elicit.  It’s what pushes our fitness to a level we couldn’t attain by ourselves. From a coach’s perspective this is both positive and negative. Though competition can bring out the best in an athlete, it can be also be a roadblock in the training process.

The two questions I hear frequently are “How do I get better at _____ skill” and “How do I get stronger?”.  The simplest answer is, practice them often and do as many correct reps as possible; even if it’s one rep at a time.

Our bodies are an electrical highway, making new roads and highways all the time. These highways improve information pathways and feedback to the brain, especially when we are beginning the training process or learning a new skill (yes, even a Heavy Squat is a skill).  Once introduced to a new skill, our bodies are already starting the process of building a road to mastery.  As we practice “correctly” that road is turned into a freeway which allows more traffic and feedback to come back and forth, self-correcting the skill in real time.

Most people have an idea of this, but few apply it to strength. Often, skill is thought of in the realm of double unders, kipping pull-ups, or higher end gymnastics movements.  Just ask Coach Thomas why Olympic lifters are just as strong as Powerlifters (without the help of Suits) in the squat, even though Olympic lifters hardly ever squat at the same intensities as powerlifters. It’s because they squat often and focus on perfecting each rep. They build their electrical highways to a higher degree than their powerlifting counterparts.

So how can we apply this to our everyday CrossFit classes?

Train with intent!  Perfect every rep during this new cycle.  It will be especially hard under fatigue, but the more perfect reps you do the better roads you will build, which will lead to more improvement over time.

Trust me, we will let you know when to compete!  Test weeks are a perfect time.  Right now find your place of Zen, be mindful, put competition aside and focus on technique.

“Nerves that fire together wire together” – Donald Hebb

-Aaron Davis

in Coaches' Articles / Workout of the Day 289 comments

Great Reading For Your Halloween Workday

I hope everyone is enjoying their Halloween Thursday!  Today I offer you some fantastic articles from around the interwebs. Please enjoy while you pretend to work this afternoon and have a happy and safe Halloween!

Embrace the suck
“The lesson the suck teaches us is that we have the ability to escape it.”

Chris Shugart start us off with a little motivation and a reminder that quitting is not an option. When times of adversity hit your only choice is to fight your way out. This is a great reminder for all of our folks that are new (or newly returned) and experiencing the growing pains of starting or restarting their fitness journey. Not to leave anyone out, its also important for those of us deep into the journey that we too must attack our hardships and plateaus with a great attitude and good ole fashion hard work!

Hacking Sleep
“Chronically bad sleep slathers on body fat, screws up our hormones, ages us faster, increases chronic illnesses, and drains our IQ and mojo.”

Brian St. Pierres article is a comprehensive on how to improve your sleeping and waking habits to ensure you get much more out of your night’s rest.  Nothing incredibly new here, but a great all in one resource if you find your sleep and/or recovery getting out of whack.

Rethinking Stress could save you life
“Stressing over stress is what makes stress so stressful.”

In this fantastic article from Mark’s Daily Apple, Mark breaks down why the perception of stress and our mental, and emotional response to it is truly what does us physical harm in the long run.  Sisson also gives some great techniques for coping and dealing with normally stressful life situation.
– Coach Wes

in Coaches' Articles 249 comments

Compete

Today I’d like to take a moment and say thank you for the unbelievable outpouring of praise and support that I received after qualifying for the the American Open this morning. Back in July I talked about taking your fitness outside of the gym and challenged folks to go out there and compete.  I challenged CFA and the community and did they ever respond, we’ve had a ton of athletes that stepped outside of their comfort zone, and put themselves out there. I’m going to attempt to recognize all the athletes and coaches that have competed since I put out the challenge. I’ve done my very best to include everyone, but if for some reason I accidently miss someone please add to the comments below and I’ll update the list. Here we go!

 

Coach Ade Rampaul: CrossFit Classics

Alex Gold: The Athlete Open (2nd)

Coach Alex Janns: CrossFit Classics

Andy Hollister: The Athlete Open

Ash Warren: Grass Iron Last Chance Qualifier Weightlifting Meet

Blaz Ruzic: Power Athlete Challenge (3rd), Africa Partner Challenge (2nd)

Coach Chad Vaughn: 2013 USA Weightlifting National Championship (1st)

Chris Geno: The Athlete Open, CrossFit Classics

Dayna Lowke: Fit Company Fittest Professional Female

Denise Valdez: TriPearl Triathlon

Doug Clements: Hell and Back Challenge, CrossFit Classics

Coach Erica Cuellar: Woodward Women’s Throwdown 3

Gabi Groom: The Athlete Open

George Hribar:  Grass Iron Last Chance Qualifier Weightlifting Meet

George Valdez: TriPearl Triathlon

Greg Pepin: The Athlete Open, CrossFit Classic

Ikechi Urum-eke: Power Athlete Challenge (3rd)

Jeri Kreb: The Spartan Race

Julie “Crash” Shamblin: Barbells for Boobs

Jillian English: Hell and Back Challenge

Kara Denney: TriPearl Triathlon

Kat Bevel:  CrossFit Classics

Kelly Jackson: CrossFit Classics, Bat City Grand Opening Competition (3rd)

Leah Alter: Bat City Grand Opening Competition (3rd)

Coach Leigh Legare: The Athlete Open (3rd)

Linzi Newth: The Athlete Open

Coach Lindsey Guelde: The Summer Crush Games, The Athlete Open, The Alamo City Throwdown, The Ironcat Open

Liz Yankiver: 2013 Copperhead Open

Lizzie Collura-Rosenburg: The Athlete Open

Maureen Nelligan: Doggy Dash 5K

Mike Sanchez: Barbells for Boobs

Miguel Garza: CrossFit Classics

Ryan McDaniel: Grass Iron Last Chance Qualifier Weightlifting Meet

Stacey Magnesio: The Athlete Open, Barbell for Boobs

Coach Sharon Blecker: CrossFit Classics

Coach Thomas Lower: 2013 USA Weightlifting National Championship, Grass Iron Last Chance Qualifier Weightlifting Meet (1st)

That’s an amazing list and a special kudos to everyone on this list that competed for the first time. Again if I missed anyone on this list please add into the comments and I will update the list. So proud of what everyone has done and lets finish 2013 strong!

-Coach Wes

in Coaches' Articles / Workout of the Day 2,302 comments

Strong

strongarticlepic

I was recently in the gym coaching my SouthSide athletes and overheard Danny make an interesting comment. He said “what’s the downside to being strong? Give me one situation where being strong is a bad thing.” I couldn’t have said it better myself, and the good news is you’re in the right gym if this is a part of your belief system.  If being strong isn’t high on your priory list, hopefully it will be after this article.

Here at CrossFit Austin, and in SouthSide Athletics, we use concepts in our programming that relate to the idea that “being strong is better”.  In reality, all high quality strength and conditioning programs believe in a strategic plan of progressive overload, it’s called Linear Periodization.  Think of it like this, if we are going to build a pyramid we’d start with the base.  The larger the base is the taller we can build, and the same goes for training.  The better our base strength, flexibility, coordination, and balance is, the farther we can go in our fitness ventures.  Once we hit a certain height, we need to come back and work on the base before we can continue on.  This is happening everyday in our training, making us very unique.  Getting stronger can literally help you in all aspects of your training, let’s look at a few.

Endurance

Wait a minute here, getting stronger for endurance?  You better believe it.  Now we must understand that specificity will always reign supreme in training.  To get better at running, you need to run. To become a better cyclist, you must cycle.  There are other things we can do in your training to make you more EFFICIENT.  What does this mean for a endurance athlete?  The stronger you are, the more efficient your stroke or stride becomes.  Which means the athlete is able to do the same amount of work with less effort, or more importantly, more work with the same amount of effort.  We see this a lot with top CrossFit athletes.

Technique

This can be a wide variety of movements and skills, from weightlifting to handstand walks.  Sometimes in the CrossFit world people are obsessed with little “tricks” during skill practice to just “get the movement”, we see this constantly in kipping pull-ups and muscle-ups (ect).  So, is it the fact that they have bad technique or they are too weak? I believe that it is BOTH!  You can’t just separate technique and strength because you are too lazy to get stronger.  I believe that strength and technique are “intertwined”.  Is an athlete losing the position of the lumbar spine during a lift because they have bad technique, or because they are not strong enough?  I think you should know the answer by now.  Whether you are new to CrossFit, or have been in it for years and need a little wake up call, remember, conditioning takes weeks, strength takes years. Just because you are feeling “in shape”, and believe you should be able to do all of the skills in CrossFit, does not mean you are strong enough.

Prevent Injuries

Let’s be honest, most people in our facility are not in it to compete in anything.  They want to lose weight and feel better.  We LOVE this population of our clientele, and highly respect them.  Which is why we put such emphasis on strength.  No matter how good you look, no matter how good you feel, it’s worth nothing if you are getting hurt in the process.  An increase in strength has been shown to increase Bone Density, Coordination, Balance, Flexibility, Joint Health, the lists goes on and on.  Studies have shown up to a 68% drop in injuries with groups that do strength training.  We can maximize these benefits, especially Tendon and Ligament strengthening by working around the 85% range.  Here is the kicker though, if we work around 85% and the goal is to get stronger, we cannot do all of that work in a quality manner at high intensity.  That is why we have our strength specific days in our training, which are not our most popular days by any means.

So, when you are struggling with movements or feel like you have hit a wall you need to ask yourself two questions.  Have I done the proper strength base work for the given movement.  If the answer is no, then ask yourself if you have been coming to the strength workouts in the programming.  These days may not be the most entertaining training days, but I hope you now see the importance and why we value strength so much in our programming.

-Coach Thomas

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Quick and Simple Mobility Circuit:

In the pursuit of fitness we often times look for more complex solutions to our problems. Whether it’s buying a $1000 blender to “juice”  all our food,  a piece of exercise equipment that has 15 functions, or a workout  that has 10 exercises and needs a road map to navigate. All of these examples play into the fallacy that more is better. As I’ve said before, success lies in simple fundamentals more often than not. So today we are going to explore a circuit of 3 simple stretches we can use on a daily basis to improve our basic ability to move.

Circuit:
2-3 Rounds
Shin on the wall stretch :30/ Leg
Hanging Partner Upper Body Stretch :30
Heel Sit :30

Total Time:
Approximately 6-10 minutes including time to move from exercise to exercise.

What you need:
A wall, a bar to hang from, and a partner or box

What you’re accomplishing:
With this circuit we are attacking two common mobility issues with each exercise: Tight quads and hip flexors with the shin on the wall stretch, limited ROM in the upper thorax and tight pectorals with the hanging partner stretch, and we address a tight groin, and stiff ankles with the heel sit.

Enjoy!

in Coaches' Articles / Workout of the Day 297 comments

Improving movement with the Hip Hinge

As clients you hear us coaches harping on about the squat.  “Knees out” “Squat Deeper” “Chest up”. By now ours words have turned into mantras while you squat. The problem I see now is clients bring the mechanics of the squat into the Deadlift or hip hinge movements. The two movements should not only feel but visually be different.

Why should you care about the hip hinge?  Well, it’s the foundation for a healthy back, glutes and hamstrings as well as being essential in movements like kettlebells swings, RDL’s, Snatchs, and Cleans. Most importantly, it helps in correcting posture.

To test whether or not you have a good hip hinge all you need is a broom stick or PVC pipe and do the following:

 

Hip Hinge Test

 

Hold the PVC behind your back by placing your hands behind the small of your neck and the small of your back (which hand goes where doesn’t really matter). For you to PASS this test, the PVC must stay in contact with your head, upper back, and butt throughout the entire hip hinge. Give it a go! If you passed the test you have a solid hip hinge. If not, here are some quick ideas on what might be wrong:

  1. If the dowel is coming off of your butt, you are rounding your back

Quick fix: Arch your back instead!

  1. If the dowel is coming off of your back, you are squatting too much

Quick fix: Maintain vertical shins and push your butt back!

  1. If the dowel is coming off of your head, you’ve got too much rounding by the shoulders

Quick fix: Try moving the shoulders back and down. Keep a neutral neck and good posture!

If you are still struggling come find me and we will get to work!

–Aaron Davis

in Coaches' Articles / Workout of the Day 1,251 comments