*CFA WILL BE CLOSED TOMORROW (SAT. 9/28) FOR THE ATHLETE OPEN 2013! COME JOIN THE FUN!*
All Levels
A.
10 Rounds for Quality
3 DB Lunges (Heavy)
3 Weighted Pull-ups
B.
5 Rounds for
10 Russian KB Swings
15 Burpees
200 M Run
*Time Recorded
| All Levels – AM | |
| Kara | 11:39 |
| Bradley | 11:01 |
| Mitch | 16:06 |
| Janet | 15:09 |
| Ivan | 12:56 |
| Jonathan | 17:14 |
| Courtney | 16:45 |
| Humberto | 12:31 |
| Tineke | 13:08 |
| Chad | 16:44 |
| Andre | 10:58 |
| Jannica | 16:20 |
| Meridith | 14:46 |
| Lucy | 11:58 |
| Red | 16:13 |
| Sydney | 11:58 |
| Jose | 16:25 |
| Tow Matt | 15:45 (airdyne) |
| Lane | 14:23 |
| Dayna | 12:08 |
| Casey | 16:22 |
| Julia | 17:44 |
| Madison | 17:50 |
| Michele | 18:51 |
| Allyson | 13:15 |
| Mer | 16:17 |
| Andy | 17:20 |
| All Levels – Noon | |
| Ganesh | |
| Gil | 10:09 |
| Avtar | 15:09 |
| Billy | 14:48 |
Back in the old days, it wasn’t uncommon for athletes to train and play through injuries. At times it was expected. Now with million dollar contracts and every team looking for the slightest competitive edge, it’s becoming a thing of the past.
At CFA it’s no different. Our goal for our clients is lifelong fitness. To achieve this goal you need to be healthy and injury free. Injuries are only roadblocks. Don’t let stubbornness get the better of you. If you feel an injury coming on, take care of it! The more you prolong treatment of an injury the longer it will take to get better.
Ripple Effect of Injuries
-
If the injury/dysfunction happens within days: Monitoring inflammation is priority number one.
(Tip: don’t kill it with anti-inflammatory drugs (NSAIDs) right away. Inflammation is a process for healing. Only use if you have high amounts of acute inflammation are present.)
Recovery Protocol:
Reduce exercise load, let pain be your guide to scaling movements down.
-
If Injury/dysfunction happened within weeks: Inflammation has lessened, but muscle firing patterns have been altered from scar tissue within the muscle.
Recovery Protocol:
Airrosti treatment and corrective exercises maybe be an appropriate addition to the exercise protocol.
- If Injury/dysfunction happened within months: Inflammation is gone, but firing patterns have been altered within the muscle and now may be causing joint alterations. Nerves might also be involved by this time.
Recovery Protocol:
Airrosti, Physical Therapy, Chiropractic techniques and corrective exercise may be needed.
- If injury/dysfunction has lasted for years: There will be no inflammation, but now recruitment of other muscles have been made to compensate for the injury/dysfunction causing dysfunction in recruited muscles. It is now harder to clearly diagnosis the original cause of injury/dysfunction.
Recovery Protocol: ????
Being proactive is of the utmost importance. Notice “Rest” is not listed as a recovery protocol. If adhesions are present and muscles are dysfunctional, rest will not heal the injury. Instead mobility will be compromised due to stiffness and inactivity causing even a longer road to recovery.
That is the price of being stubborn.
-Aaron Davis
Maria L. Urso and Michael N. Sawka
Inflammation: sustaining the balance to optimize recovery of skeletal muscle, connective tissue, and exertional injuries
J Appl Physiol September 15, 2013 115:877-878; published ahead of print May 16, 2013, doi:10.1152/japplphysiol.00512.2013
We would like to extend a heartfelt thank you to LV today. This week was her final week here as a coach at CFA and we truly appreciate all the hard work she has contributed over the last year. LV and her family are starting an exciting new business venture and we wish them the very best of luck. LV’s enthusiasm and love for coaching will always stand out here at CFA. We look forward to seeing her continue to grow and succeed in her new journey!
Performance – Week 4 of 8 Strength and Aerobic Base
A. Deadlift x5x5 @ by feel Rest :60
*Work to a challenging weight, try increase from last week
B1. WTD Dips x5 x5 Rest :30
B2. Turkish Get-up x3/side x5 Rest :90
C. Coaches Choice Ab Circuit
Foundations
Skill:
Snatch
A. Hip Power Snatch + OHS x1+1×5
B. Front Squat x3x5
C. Press x3x5
5x Row Sprint 150m + Burpee Broad Jump
Rest 1 min
“Those who think they have no time for exercise will sooner or later have to find time for illness.” – Edward Stanley
| Foundations – AM |
| Brandon |
| Emily |
| Kelley |
| Victor |
| Josh |
| John |
| Jim |
| Corn Dog |
| Performance – AM |
| Kristi |
| Jenny |
| Gage |
| Humberto |
| Carlos |
| Janet |
| Velvet |
| Page |
| Jose |
| Kevin |
| Red |
| Steve |
| Sarah |
| Jessie |
| Roland |
| Sarah |
| Ray |
| Mercy |
| Michele |
| Ladies Class |
| Josie |
| Sydney |
| Mer |
| Foundations – Noon |
| Tanner |
| Gerald |
| Gilbert |
| Julia |
| Foundations – PM |
| Jessica |
| Emmy |
| Kelcey |
| Rachael |
| Jason |
| Courtney |
| Lauren |
| Performance – PM |
| Gil |
| Dixie |
| Coco |
| Scott |
| Matt |
| Ryan |
| Kristin |
| Sean |
| Shelby |
| Kristin |
| Nicole |
| Carrie |
| Maureen |
| Elena |
| Allyson |
Performance – Week 4 of 8 Strength and Aerobic Base
A.
20 Minutes Alt. EMOM
Even: 5 Thrusters
Odd: 1-5-1 CTB Pull-ups Ladder
*Thruster weight recorded
B.
2 Rounds
800 M Run
20 Rings Rows
Rest 2:00
*Best 800 M Split Recorded
Foundations Test
Skill:
Handstand
A1. DB Push Press x10x4 (Hold 10 secs OH POS last rep)
A2. DB Lawnmower Pulls x8x4
A3. DB Tic Tac x20x4
Test
Mile Run
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” ~John F. Kennedy
| Foundations – AM | ||
| Kelley | 10:26 | |
| Chad | 7:42 | |
| Adrian | 9:29 | |
| Courtney | 8:11 | |
| Melanie | 9:26 | |
| Dawn | 9:42 | |
| Emily | 7:59 | |
| Kenyon | 13:44 | |
| Gilbert | 6:33 | |
| Casey | 10:50 | |
| Corn Dog | 11:37 | |
| Meridith | 8:33 | |
| Performance – AM | ||
| MegO | 40 | 4:29 row |
| Kristi | 65 | 3:56 |
| Shelby | 75 | 3:22 |
| Mitch | 75 | 3:38 |
| Red | 45 | 4:52 |
| Janet | 55 | 3:26 |
| Carlos | 75 | 3:20 |
| Ivan | 135 | 3:24 |
| Humberto | 45 | 3:38 |
| Jillian | 55 | 3:52 |
| Tow Matt | 95 | 2:58 row |
| Dayna | 65 | 3:39 |
| Jose | 95 | 3:54 |
| Sarah | 45 | 3:52 |
| Silas | 75 | 3:36 |
| Mercy | 55 | 5:26 |
| Performance – Noon | ||
| Mer | 65 | 3:46 |
| Avtar | 50 | 3:27 |
| Dallas | 95 | 3:16 |
| Ganesh | 95 | 3:10 |
| Jared | 95 | 3:08 |
| Andrew | 75 | 3:57 |
| Tanner | 75 | 3:51 |
| Foundations – PM | ||
| Jessica | ||
| Kelcey | ||
| Kristine | ||
| Julia | ||
| Aaron | ||
| April | ||
| JRod | ||
| Daniella | ||
| Lauren | ||
| Performance – PM | ||
| Taylor | 65 | |
| Ian | 135 | 2:28 |
| Gil | 85 | 3:11 |
| Velvet | 55 | 3:38 |
| Morgan | 55 | 4:07 |
| Ed | 85/65 | 4:06 |
| Jeanette | 35 | 3:34 |
| Keith | 95 | 3:26 |
| Andy | 75 | 4:43 |
| Andrew | 3:11 | |
| Emmy | 35 | 4:35 |
| Melissa | 35 | 3:35 |
| Seltman | 65 | 3:33 |
| Chandler 1 | 40 | 4:14 |
| Chandler 2 | 95 | 3:19 |
| Carolyn | 25 | 4:22 |
| Rebekah | 55 | |
| Madison | 65 | 4:00 |
| Heather | 35 | 3:45 |
Last week I discussed the proper hand positioning on the clean and changes that can be made to make your pull and rack position more efficient. I generally look at things such as hand and feet positioning early on when working with an athlete. These little changes can dictate the start position of the pull, the contact point of the hip position, and bar trajectory. So it is obvious that we must address these issues before working too much on the actual pull. Once I have the athlete in the proper set-up then we can continue to the pull.
The Set-Up
How we set-up for the clean is one of the most important and overlooked positions in weightlifting. How we initiate the pull from the ground, ultimately dictates how successful the lift will be. There are some simple cues that you can keep in mind to get a better pull.
First we start with where the bar is located in comparison with the shoulders. In the set-up, or “lift-off” position, the shoulders should be directly over the bar, as demonstrated by the above International Weightlifters. This position allows the athlete to utilize the legs to drive off of the floor and in an overall better position throughout the pull, especially from below the knee to above the knee.
Starting with the shoulders too far in front or behind the bar will cause the athlete to be pulled forward resulting in the hips rising too fast in comparison to the shoulders. This will cause a straight or slightly forward bar trajectory, or what Bud Charniga refers to as the “toppling over effect”. As a result of being pulled forward two things often happen. First, the athlete will jump forward in an effort to reposition the body in a place to properly receive the bar, which is not a consistent or efficient technique. Second, along with jumping forward the athlete will extend the hips to the bar pushing to the ball of the foot too early, pushing the bar into “loop”.
Now that the shoulders are in a proper position directly over the bar, we can turn our attention to where the bar is located over the foot. The bar needs to be located over the mid-foot, whether that be against the shin or away from the shin. I usually have athletes start with the bar over the metatarsophalangeal joint, or the joint of the “big toe”, and go from there. When initiating the pull from the ground the athlete needs to push from the mid-foot to heel. Doing so allows the athlete to not only utilize the legs once the weight is off the ground, but it also initiates a proper bar trajectory by having the bar pulling in towards the hip at a slight angle which also starts the “S-curve”. If the bar is too far back on the foot it will push the shins into a vertical position and as we will go over next time, we want a vertical shin in the “Below Knee Hang” position, not off of the floor. Staying over the bar in the hang is crucial for a proper bar path, but this is not a strong position to pull off of the ground. Focus on pushing your feet down into the ground and use those strong legs!
-Thomas Lower
Performance – Week 4 of 8 Strength and Aerobic Base
A.
1-10-1
Russian KB Swings AHAP
WTD Dips
B.
2K Row for Time
*Row Time Recorded
C.
3 Rounds
10 V-ups
10 YD DB Bear Crawl
Foundations
Skill:
Back Squats
A. Back Squats x5x5
6 Rounds (High Intensity)
8 KB Goblet Squats
8 Box Jumps
100m run
Rest 1 mins
“Early to bed and early to rise, makes a man healthy, wealthy, and wise” – Benjamin Franklin
Looking good, Sanchez!
| Foundations- AM | |
| John | 15:58 |
| Kelley | 17:15 |
| Dawn | 17:15 |
| Melanie | 15:43 |
| Adrian | 17:48 |
| Courtney | 14:43 |
| Daniel | 17:54 |
| John | 16:13 |
| Jim | 18:24 |
| Billy | 12:19 |
| Meridith | 12:22 |
| Gilbert | 12:24 |
| Mandy | 12:51 |
| Courtney | 13:50 |
| Jannica | 18:20 |
| Cassie | 14:25 |
| Performance – AM | |
| Gage | 7:59 |
| Humberto | 8:31 |
| Sissy | 11:22 |
| Kara | 9:45 |
| Sarah | 9:36 |
| Janet | 8:11 |
| Ken | 9:18 |
| Mitch | 8:11 |
| Steve | 9:00 |
| Lisa | 9:44 |
| Jillian | 8:56 |
| Jenny | 9:14 |
| Bradley | 6:39 |
| Matt | 7:45 |
| Brian | 8:36 |
| Red | 9:56 |
| Jose | 7:53 |
| Page | 7:45 |
| Josh | 8:57 |
| Jables | 9:11 |
| Ray | 8:40 |
| Sharon | 9:20 |
| Ladies Class | |
| Mer | 9:11 |
| Kristan | 9:53 |
| Josie | 9:57 |
| Lulu | 10:45 |
| Stefani | 11:03 |
| Bianca | 9:55 |
| Sydney | 12:45 |
| Foundations – Noon | |
| Arika | 7:51 |
| Allison | 8:39 |
| Performance – PM | |
| Gil | 8:26 |
| Jonathan | 9:27 |
| Rahul | 8:46 |
| Madison | 9:21 |
| Velvet | 9:42 |
| Scott | 7:38 |
| Leah | 9:22 |
| KJ | 9:25 |
| Missy | 9:37 |
| Cassie | 9:28 |
| Paul | 8:00 |
| Carrie | 9:30 |
| Allyson | 8:58 |
| Morgan | 9:23 |
| Sean | 8:23 |
| Coco | 10:30 |
| Andy | 9:02 |
| E-Rod | 11:05 |
| Melissa | 10:18 |
| Wood | 8:19 |
From CFA Management:
CrossFit Austin is proud to introduce the newest member of our coaching staff, Lindsey Guelde! Lindsey joins us from Ocala, FL where she has coached and cultivated her passion at CrossFit Pinnacle since 2010! We’re excited to have such a passionate and experienced coach join the CrossFit Austin team!
About Lindsey:
Lindsey was born and raised in Ocala, FL and ended up pursuing an active lifestyle after high school. After a year or two of consistently working out in a regular gym setting, she began looking for something competitive for more motivation and turned to Figure shows. Unfortunately this wasn’t the best atmosphere for her body image with the constant dieting down, carb-ing up, and hours of cardio which led her to an unmotivated state; then along came CrossFit! Alas something that could focus on performance rather than looks! Once she gave her focus and time over to CrossFit she was really able to see not only her body, but her mind transform into the best, most confident shape imaginable. This October will mark Lindsey’s fourth year of being an avid CrossFitter and the knowledge she has gained along the way is absolutely priceless. Lindsey’s coaching career began in 2010 at CrossFit Pinnacle in Ocala, FL where she was able to learn and develop her own style of coaching, start a women’s program, take part in CrossFit Kids, as well as lead Fundamentals programs for beginners. Lindsey’s main goal is to constantly learn and be challenged into new ways of thinking every day to better provide a higher level of coaching.
Performance – Week 4 of 8 Strength and Aerobic Base
A1. :03 Pause Front Squat x3x5 @ Rest :30
A2. Ground to Stand Rope Climbs x5x5 Rest :90
*Work to a Max weight on the Front Squat
B.
7 Rounds
5 Bar Complex (Power Clean+Front Squat+Push Press)
100 M Farmer Walk
*DB and Complex Weights recorded
Foundations
Skill:
Clean
A. Clean x2x5
B1. Press x2x5 (Test)
B2. RDL x5x5
5×1 min AMRAP w/ 2 min rest
5 Burpees
5 Swings
“The formula for success is simple: Practice and concentration, then more practice and more concentration.” – Babe Didrikson Zaharias
| Foundations – AM | |
| Brian | |
| Bryan | |
| John | |
| Kelly | |
| Melanie | |
| Adrian | |
| Victor | |
| Gilbert | |
| Mandy | |
| Billy | |
| Casey | |
| Kenyon | |
| Kirbi | |
| Jannica | |
| Performance – AM | |
| Mitch | 85/30 |
| Ivan | 135/45 |
| Ian | 135/45 |
| Shelby | 85/25 |
| Kristi | 75/25 |
| Janet | 65/20 |
| Carlos | 70/25 |
| Humberto | 55/25 |
| Ruhlin | 95/30 |
| Roland | 75/25 |
| Silas | 75/35 |
| Schittone | 115/25 |
| Jose | 95/25 |
| Jessie | 55/20 |
| Page | 95/40 |
| Sharon | 45/25 |
| Velvet | 55/30 |
| Sarah | 45/20 |
| Sydney | 45/15 |
| MegO | 45/25 |
| Michele | 55/20 |
| Juan Carlos | 95/30 |
| Ray | 115/25 |
| Performance – Noon | |
| E-Rod | 95/40 |
| Bianca | |
| Gerald | |
| Jared | 35 lb/24 kilo |
| Lulu | 75/20 |
| Mercy | 65/35 |
| Madison | 65/20 |
| Mer | 65/25 |
| Dallas | 115/24 kilo |
| Dixie | 75/40 |
| Foundations – PM | |
| David | |
| Jessica | |
| Jason | |
| Max | |
| Courtney | |
| Daniela | |
| Lauren | |
| Julia | |
| Performance – PM | |
| Tanner | 95/16 kg |
| Gil | 95/24 kg |
| Josh | 65/24 kg |
| Chris | 65/35 |
| KJ | 65/25 |
| Carolyn | 45/25 |
| Kristin | 35/15 |
| Cassie | 35/15 |
| Carolyn | – |
| Paul | 95/35 |
| Nicole | 65/20 |
| Leah | 37/25 |
| Allyson | 76/16 kg |
| Ed | 75/30 |
| Sean | 75/25 |
| Joe | 75/18 kg |
| Miller Time | 95/30 |
| Keith | 95/20 kg |
| Ryan | 75/35 |
| Matt | 75/20 kg |
| Kristin | 45/20 |
| Morgan | 55/20 |
| Pam | 50/15 |
| Melissa | 35/20 |
| Coco | 45/18 |
| David | 45/25 |