Workout of the Day

Building The Aerobic Engine

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Test week is in full swing and today we face a 2400m Run for time.   I know its a silly distance, but the truth is, the 2400m Run is a  standard test designed by exercise scientists to test Aerobic Efficiency.

Why is this important?

It is important because all maximal effort activity past 45 secs is primarily fueled by the Aerobic system (Oxygen).  Since all benchmark WODs or Open WODs are longer than 45 secs, the aerobic system plays an extremely important role for athletes trying to extend their work capacity in CrossFit.

Exercise Science  

Our body’s fuel is ATP (Adenosine Triphosphate).  For muscles to contract you need ATP present in the muscle cells.   Depending on the duration of the activity, ATP can be supplied in 3 ways.

  • Creatine Phosphate (Alactic) System (ATP stored in Muscle Cell at rest)
  • Anaerobic System (ATP supplied without Oxygen)
  • Aerobic System (ATP supplied with Oxygen)

Each system regenerates ATP depending on exercise duration.

  • Alactic System 0-15 secs
  • Anaerobic System 15-45 secs
  • Aerobic System 45sec – 2 Hours +

Think of it as…

  • Alactic = Lifting and Sprinting
  • Anaerobic = Row Sprints, 1 min Burpee Challenge, etc.
  • Aerobic = 2 mile Time Trial, or Longer WOD’s

VO2 Max

When testing Aerobic efficiency we will get a VO2 Max number.  VO2 is Volume of Oxygen Max.  The Higher the VO2 the more efficient you are utilizing your aerobic system.  For example, soccer player David Beckham has a score of 67.6.  Former cyclist Lance Armstrong 84, and the average American has a score of 35. After today you will know your score.  Below is a chart with times and the corresponding VO2 score.  After your 2400m Time Trial, find your score and write it down.  If we really want to expand our limits.  We must always improve our strength numbers in the weightroom and VO2 Max.

Estimated Maximal Oxygen Uptake(VO2max) for the 1.5-Mile Run Test

 Time

VO2

Time

VO2

Time

VO2

6:10

80.0

10:30

48.6

14:50

34.0

6:20

79.0

10:40

48.0

15:00

33.6

6:30

77.9

10:50

47.4

15:10

33.1

6:40

76.7

11:00

46.6

15:20

32.7

6:50

75.5

11:10

45.8

15:30

32.2

7:00

74.0

11:20

45.1

15:40

31.8

7:10

72.6

11:30

44.4

15:50

31.4

7:20

71.3

11:40

43.7

16:00

30.9

7:30

69.9

11:50

43.2

16:10

30.5

7:40

68.3

12:00

42.3

16:20

30.2

7:50

66.8

12:10

41.7

16:30

29.8

8:00

65.2

12:20

41.0

16:40

29.5

8:10

63.9

12:30

40.4

16:50

29.1

8:20

62.5

12:40

39.8

17:00

28.9

8:30

61.2

12:50

39.2

17:10

28.5

8:40

60.2

13:00

38.6

17:20

28.3

8:50

59.1

13:10

38.1

17:30

28.0

9:00

58.1

13:20

37.8

17:40

27.7

9:10

56.9

13:30

37.2

17:50

27.4

9:20

55.9

13:40

36.8

18:00

27.1

9:30

54.7

13:50

36.3

18:10

26.8

9:40

53.5

14:00

35.9

18:20

26.6

9:50

52.3

14:10

35.5

18:30

26.3

10:00

51.1

14:20

35.1

18:40

26.0

10:10

50.4

14:30

34.7

18:50

25.7

10:20

49.5

14:40

34.3

19:00

25.4

-Coach Aaron

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July Athlete Of The Month: Robert Reyes

State your Name and/or Nickname please:
Robert (sometimes Wes will call me “Double R” since my last name is Reyes) 

Words to live by?
“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”  -Michael Jordan

“Life is 10% what happens to me and 90% of how I react to it.” -John Maxwell

What is your fitness background?
I grew up playing soccer and baseball as a kiddo and in high school I played JV tennis, golf, and soccer. In college, I played intramural soccer and occasionally would go to the gym. Over the years I let myself get way out of shape. When I moved to Austin I knew I had to change my sedentary lifestyle and that’s when I found CFA.

How long have you been CrossFitting?
It will be exactly one year on July 6.

What’s your favorite part of CrossFit Austin? 
The coaches, community, and, of course, the programming. Over the course of a year, I have seen some amazing changes in my fitness. The most dramatic being that I started at a 40″ waist and in about 8 months I was down to a comfortable 34″ waist and approximately 50lbs lighter, which is where I am currently. In addition to the physical changes, I have more energy and I think I am generally happier! (much happier after a WOD than just before HAHA) I credit my success thus far to FANTASTIC coaches who teach, encourage, and challenge us to complete sometimes daunting WODs and to break personal records, leaving us with a renewed self confidence and an awesome sense of accomplishment! In addition to the coaching staff, the community of friends at CrossFit Austin has been essential to my enthusiasm for showing up day after day. It’s great to work out with friends who motivate you and give you pointers for success along the way! The CFA community has been a huge part of my life both in and out of the box since moving to Austin a year ago. Thank you all for your friendship and positive energy!

What are your training goals?
This will sound pretty typical, but I would like to continue getting stronger, build muscle, and lower my percent body fat. Kipping pull ups, or pull ups in general, are my arch nemesis and I hope to get better at them in time! I very recently joined the South Side Strength program led by Coach Wes in an effort to get stronger, and I really enjoyed my first class! My short term goals are a 300lb Back Squat, 250lb Front Squat, and 230lb Bench Press. A year ago these numbers would have sounded absolutely ridiculous to me, but now I believe they’re within my reach!! We’ll see how it goes. 

Favorite sport or activity?
CrossFit is my favorite athletic activity. I also enjoy playing golf, soccer, and tennis, but I haven’t had many opportunities to do so lately. 

Recent adventure you’re planning?
Colorado Snow Skiing! I’ve gone on an annual ski trip with my family for the last couple of years and I enjoy each year more than the previous one. It’s pretty cool getting to spend quality time with my family in such a beautiful environment; I hope I can join them again next ski season.

Tell us something we don’t know about you…
In addition to English and Spanish, I speak French conversationally. I’ve studied abroad in France and really enjoyed learning the language in high school and college. I don’t use it very often, but it’s fun when I get a chance.

Longhorns or Aggies?
I went to college in New York City so I can’t identify with either team the way others can, but since I live in Austin I feel obligated to support the local team, even if they’re not performing as well as they have in the past.  Go Longhorns!  HAHA 

In addition to being a student, going out of your way to get to know everyone in the gym, and taking an active part in the CFA community, you also currently hold the record for the person who has gotten locked in the gym the most to date. What would you say is the key to not getting locked in the gym? 
First off, I’d like to say that I am honored to receive such recognition for being the CFA-wide record holder in this category! 🙂 Just for the record, I’ve only been locked in twice. What can I say, I can’t get enough of CFA!! The key to not getting locked in the gym is to get out of the shower before the last class of the day ends. In the past, I would try to squeeze in a shower at the end of the last class of the day without letting the staff know. This, of course, did not end well, so I have since modified my routine. Experience is the greatest teacher!

Leave the fine folks of CrossFit Austin with some parting words…
CFA’ers, you guys rock!! Thanks to you I have been able to achieve some awesome goals and improve the quality of my life! I am so grateful for your friendship and support, and I hope that I, too, have been a source of positive energy for you guys! I look forward to continue WODing alongside you and keeping the tradition of community encouragement alive for any new CFAers who may join us. 

“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” -Maya Angelou

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in Athlete of the Month / Workout of the Day 273 comments

WOD 7/3

Performance – Week 8 of 8 Test Week
2400m Run

Foundations
Skill
Kip Swing/Jumping Pull-up Progression

A.
EMOM Alternating for 10:00
Even 3 DB/KB Front Squats @ 33X1
Odd 3 Kip/Jump Pull-ups
B.
EMOM Alternating for 10:00
Even: 3 Step ups
Odd: 3 DB RDLs
C.
800 M Run
*Record 800 M Time

“A good education is not so much one which prepares a man to succeed in the world, as one which enables him to sustain a failure.” -Bernard Iddings Bell

hiding

 

Foundations – AM
Maryhelen 3:47
Raj 3:50
Amon 3:56
Humberto 4:01
Monica 5:19
Emily 5:21
Whitney 4:32
Laila 4:00
Performance – AM
Kara 10:06
Mitch 11:50
Pam 16:35
Lee 12:22
Eileen 19:23
Sissy 13:49
Carlos 11:19
Brad 9:14
MegO 14:12
Jason 9:42
Tow Matt 10:58
Jose 11:28
Ed 10:53
Silas 13:53
Ray 10:32
 Performance – Noon
Kevin 12:05
Dave 11:11
Tineke 12:51
in Workout of the Day 300 comments

Welcome, New Members!

June brought a great group of new members to CFA! In case you haven’t had the chance to get sweaty with them yet, we wanted to take a moment to introduce the newest members to the entire CrossFit Austin Community!

Mercy Anozie Crystal Braun Nelly Esparza Maureen Farelli
Krista Betzing Chase Brice Vincent Farelli Michael Flournoy
Monica Gonzalez Brandon Haines Timothy “Timmer” Jackson Ian Kai
Ashlee McBride Jeff McCarthy Amy Minor Benjamin Monzingo
Kellie Packwood Niraj Patel Genevieve Schmidt Josh Shelton
Betsy Spang Shaum Srinivas Hang Tran Amanda Veltri
Emily Wilder Cassie Wilson Paul Wilson Zach Wolff

Welcome, new members! We’re so happy to have you here! We hope to see each of you at this weekend’s MURPH BBQ/Potluck so we can get to know you better!

in Workout of the Day 276 comments

WOD 7/2

Performance
500 Row
100 Wall Ball
100 Burpees
500 Row
*Partition the Wall Balls and burpees however you see fit
*20 Minute Time Cap
4/30 Scores

Foundations
Skill
KB Swings

A1. Press x3x5
A2. Strict Pull-ups x3x5

then…
10:00 AMRAP
10 Air Squats
10 Walking Lunges
10 Ring Rows
10 KBS
*Record Rounds

Deload?

“Learn to view limitations not as annoyances but as welcome editors that force you to think creatively.” – Garr Reynolds

kat

 

Foundations – AM
Josh 4.75
Humberto 5.25
Emily 4.5
Monica 4.25
Lia 5.25
Maryhelen 4.5
Lisa 6
Hang 6
Steve 6
Raj 4
Sean 4
Niraj 8
Performance – AM
Tineke -250m
Todd 17:50
Mitch 190
Sam 170
Ian 17:19
Gabi -22m
Kara -19:45
Ivan -250m
Sissy 192
Lee 175
Brad 16:43
Snooki -411
Jillian -375m
Matt 181
Page 18:15
Ed 180
Jose 191
Jeff 19:45
Ryan -323m
Ballet -54m
Ray 19:21
Erica 18:34
Patrick 200 reps
Nelly 60 reps
Ladies Class
Mer 171
Jenny 190
Whitney 65 mod
Madison 110
Jill 176
Foundations – Noon
Mercy 7.25
Elorra 8.25
Performance – PM
Kevin 170 reps
E-Rod 140 reps
Miller Time 145 reps
Jerri -178m
Allyson 188
Kristi 198
Nicole 130
Ryan 195
Dayna 19:34
Lane 19:55
Joe Dan 155
Zach 178
Jeanette 200
Jake 18:12
Can2 180
Kat 133
Chris 461
Keith 180
Desiree 196
Jen 220m

 

 

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CFA Welcomes Our Newest Staff Member: Genevieve “Gen” Schmidt!

CrossFit Austin is excited to introduce Gen as our new admin!  We are very lucky to have such a talented and passionate lady join our team and CFA family! 

Here’s a few words from Gen and a pic of what she normally wears 🙂 …

Genevieve

Gen dressed for the female lead “Shaman’s Wife” in “Land Without Evil”

Hello! Hello! My name is Genevieve and I am so excited to meet you all! I am the new Administrative Assistant and I am here to help you out with all your CFA needs. It has been one year since I made the move to Austin with my husband and it has been a FABULOUS year! We moved here from Little Rock, Arkansas (although I am originally from Wichita, Kansas) after I completed my Bachelor of Fine Arts in Dance Performance. I have always been an active person. My life as a dancer began at age three and I haven’t missed a beat since! I am trained in a range of techniques such as ballet, tap, hip hop, jazz, and my personal favorite, modern. I have had so many amazing opportunities with my dance career. I’ve performed in Disney World, on Carnival Cruise Lines, and even taken a performance tour through Taiwan as a dancer in the world premiere of dre.dance Company’s “beyond.words.” My most recent adventure was here in Austin with Sky Candy’s full length stage production of “Land Without Evil.” In addition to dance I was also a gymnast, and ran track and field.

While in Little Rock, I found CrossFit and fell in love. After a few months of doing CrossFit I found that not only was I getting stronger and feeling better, but my dance technique was progressing rapidly! CrossFit has helped me grow in so many ways. Not only did it change my body, but it changed my mind as well. I had never found the sort of companionship and camaraderie in a gym that I found at CrossFit. In 2011 I received my Level 1 CrossFit Trainer Certificate and coached at CrossFit Little Rock for a year and a half, loving every minute of it! I am so honored to be a part of the CFA team and am looking forward to getting to know you all so please come say hello!

in Announcements / Workout of the Day 7 comments

WOD 7/1

Performance – Week 8 of 8 Test Week
1 RM Power Snatch
1 RM Back Squat

*Previous Results: Power Snatch (4/29) & Back Squat (5/2) 

Foundations
Skill
Snatch

A.
5 Rounds for Quality
1-3 Hip Power or Full  Snatch
3 Front Rack Reverse Lunges/ Leg
*Snatch and Lunge weight are the same
B.
Partner WOD
4 Rounds
5 Burpees
10 DB Thrusters @ 35 lb, 20  lbs
300 M Run
* Times Recorded
*Alternate
*15:00 Cap

How Carbs Can Trigger Food Cravings
*Post thoughts to comments

“Learning is not a spectator sport.” – D. Blocher

[youtube]http://www.youtube.com/watch?feature=player_embedded&v=iDkrSD8fOBo[/youtube]

Foundations – AM
Humberto 9:59
Monica 9:41
Emily 8:47
Josh –
EM 9:50
Performance – AM PS BS
Sissy 60 165
Gabi 95 225
Eileen 90 175
Kristi 90 175
Mitch 135 245
Gage 145 255
Ken 115 245
Lee 115 225
Joe Dan 155 275
Todd 185 315
Pat 95 225
Silas 95 205
Michele 85 195
Jackie 65 175
Jillian 80 175
Ballet 115 205
Jeff 135 290
Ed 95 215
Jose 75 185
Spencer 135 235
Ray 135 285
Performance – Noon
Eric 155 337
Erica 95 195
Coco 60 125
E-Rod 135 225
Mer 90 175
Tineke 55 95
Ginny 75 165
Foundations – PM
Matt 10:56
Vince/Sean 11:27
Mercy/Ed 15:30
Blaz/Madison 13:31
Amy/Lauren 16:35
Performance – PM
Sam 145 225
ABC 95 205
Kat 90 195
Steel 115 225
Phillip 175 325
AG 200 355
Jake 175 245
Ryan 135 265
Boone 185 305
Jen 100 205
Eric 155 275
Pat 135 305
Greg 115 225
Amber 75 135
Evil 55 130
C2 75 155
Mr. T 165 375
Nicole 87 165
Desiree 85 190
in Workout of the Day 318 comments

TEST WEEK

It’s about that time again…TEST WEEK TIME! Test Week starts Monday (7/1) and the new PR Bell needs to be used and abused! We will be retesting the workouts from week 4/29-5/4. See the testing schedule below and come prepared!

Monday
1RM Power Snatch
1RM Back Squat

Tuesday
500 Row
100 Wall Ball
100 Burpees
500 Row

Wednesday
Aerobic Capacity Test
2400m Run

Thursday and Friday will serve as make-up and recovery days in preparation for MURPH 07.06.2013.

george

in Announcements / Workout of the Day 301 comments

WOD 6/29

All Levels
Partner WOD
3-6-9-12-15-18-21
Thruster 95#, 65#
100m Run
*Partners Split up Reps
*Partners run together
*Record Time

“I began learning long ago that those who are happiest are those who do the most for others.” – Booker T. Washington

finding people

All Levels – AM
Lowkes 7:55
Can-G 9:05
R&M 9:45
Michael Jacksons 10:47
3’s Company 11:50
Lala 11:30
The Beals 13:51
Team Jables 9:50
J Heat 11:10
Zach & Sanchez 11:06
Jenber 9:45

 

 

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Thank You Tristy!

It is with a heavy heart that we announce that our very own Tristy “Mac” Stephens-Gomez has accepted an exciting new job opportunity. Tristy will remain an active part of CrossFit Austin as a client and part time coach, but will be leaving her full time position with CFA.

It’s a little known fact that we received an email within 30 minutes of our website first going live on October 27th, 2008. That historic email was from our very own Ms. Tristy Stephens (Now Mrs. Tristy Stephens-Gomez). She was our first client, first employee, and has been the heart and soul of CrossFit Austin for nearly 5 years now. CrossFit Austin would in no way be what it is without her years of hard work and devotion. Thanks for all you’ve done for CFA! We’re excited for your new opportunities and challenges!

We will be hosting a thank you event for Tristy in the coming weeks. Stay tuned for details…

Tristy

in Workout of the Day 278 comments