All Levels Partner WOD
50-30-20
Thruster (95lb/75lb)
400m Run
Ring Rows (Horizontal)
400m Run
*Partners will split the reps and do the run together
Announcements
The CFA Regionals team will be having a little friendly competition today with the lovely folks from the Bayou City CrossFit Team. Come out to watch the WODs at 10:00am and 11:30am!
Mark your calendars! The ladies of CFA will have a brunch on Sunday, April 22nd… details coming soon!
All Levels A1. Back Squat x 5 x 5 @ 70-75% RPE 8 Rest 1:00
A2. MB Under Hand Throws (Height) x 2 x 5 Rest 2:00
3 Rounds
50m Broad Jumps
400m
15 KB Swings American
Cash Out
V-ups x 10 x 4 Rest 1:00
Partner GH Raises x 4 x 4 Rest 1:00
Announcements
The CFA Regionals team will be having a little friendly competition tomorrow with the lovely folks from the Bayou City CrossFit Team. Come out to watch the WODs at 10:00am and 11:30am!
We’ve started a new morning and evening bootcamp at 1379 Running @ Arbor Trails! Learn more here.
Get those tube socks out! TONIGHT is our “Risky Run” Pub Run! We hope to see you there… More details here.
Level Two A. Power Clean to Push Press x 3 x 6 @70-75% Rest 2:00
B1. Snatch High Pulls x3 x 4 Rest 1:00
B2. Box Dips 5-5-5-AMAP -1 Rest 2:00
C. Wall Ball x10 x 3 Rest 1:00
Cash Out
2:00 Right and Left Side Planks (As much as you can)
Level One (Day 1) Skill Squats
Push-Ups
WOD 7:00 AMRAP
100 M Run
5 Push-ups
100 M Run
5 Squats
*Record total rounds + additional reps
“I have learned to use the word impossible with the greatest caution.”– Werner Braun
I will let you in on a secret: As a coaching staff we are afraid to have you sprint.
It makes us uneasy; the whole time you are sprinting we are cringing until you reach the finish line injury-free. In fact, from a programming standpoint, we try to avoid it as much as possible. Yet, as CrossFitters we are all about performing to the “max”… aren’t we? We max out on strength and strength endurance with the back squat, press, 500m Row, Olympic lifts, Fran, Fight Gone Bad, and the list goes on and on.
There is also a famous quote you may have heard in the CrossFit community:
“Strong people are harder to kill than weak people” – Mark Rippetoe
Well, I would like to add to that:
“Fast people are harder to kill than slow people” – Aaron Davis
If we are trying to maximize the human body, why is the most basic athletic function (i.e., “sprinting”) the huge elephant in the room that no one talks about?
No one talks about it because, for most of us outside of CrossFit, we allow our glutes to atrophy and the muscles in our feet to become weak. We sit at a desk all day, for example, or wear shoes that restrict the natural movement of our feet.
You know what? Let’s be honest. Let’s not rule out the daily hour of CrossFit either. Yeah, I said it! Your daily hour of CrossFit might not lead you down the path to injury-free sprinting either.
I will let you simmer on that for a bit….
I know what you are thinking: “This is Aaron’s ploy to get me to his Austin Athletic Running Class.” WRONG!
This isn’t about classes. This is about maximizing what you were born with: being athletic, strong, and healthy.
3 REASONS WHY YOU SHOULD SPRINT
“Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.”– Christopher McDougall
Before I get into the details and totally “nerd out” trying to convince you why you should sprint, I will start off by saying that we should never lose an ability that as kids came so naturally. Are we evolving or devolving? Enough said…. Let’s call that Reason 1. (space)
Reason 2: Our glutes, butts, badonkadonks (or whatever you call it) evolved because of the necessity to run. Research shows that the EMG (Electromyography) activity of the glute muscles during walking are minimal, but activity shoots through the roof when you pick up speed to a jog or sprint. From this information, evolutionary scientist now draw correlations that the enlargement of the gluteal muscles in humans evolved from the necessity to run for hunting or self-preservation purpose.
Reason 3: Glute activity is so high during sprinting that it can not be replicated voluntarily. If we want to become more athletic and have powerful glutes, sprinting is one of the most effective tools to accomplish this. This will also begin to improve posterior chain exercises like our Olympic lifts and Squats at the gym.
3 TIPS TO GET YOUR SPRINT BACK
Start with your Feet.
– Jump Rope barefooted with a flat foot landing so to strengthen the feet and achilles tendon.
– Wear shoes that allow your feet to move naturally. Ladies, ditch the 6-inch heels (or at least save them for the weekend); men, ditch the block shoes that don’t move. Unfortunately, most sandals are terrible as well. (space)
Practice Hip Extension – Practice Cleans, Snatches, Squats, Plyos and all of their variations. Make sure you fully extend at the hip. If not, you are screwing up the timing pattern of your muscle activation, which will cause the timing pattern of your sprinting to be off, resulting in injury. (space)
Sprint Uphill – Sprinting uphill is the safest way to start sprinting. Start at an intensity of 80% and work up over time. (space)
Words to live by? “Simplicity is bliss.” AND… “It’s not the most powerful animal that survives, it’s the most efficient.”
What is your fitness background? I was a competitive gymnast until highschool, then a competitive cheerleader, then a drill team officer in highschool. I started lifting weights my senior year in highschool and continued throughout college.
How long have you been CrossFitting? I began two days a week in September of 2010 as I was training for the 2011 Livestrong Marathon. I took a few months off after the marathon. Then started three to four days a week about a year ago. I made the move to CFA in July of 2011….best decision yet!
What’s your favorite part of CrossFit Austin? I love my large extended family… and the programming, it’s the best around.
What are your training goals? I’ve never had goals….but I have decided to take myself seriously this next year and see just exactly what I can do. Should be fun.
Favorite sport or activity? Favorite sport to watch – baseball. I enjoy mountain biking but get hurt often, so I’ve laid off of that. I love crossfitting, of course…
Recent adventure you’re planning? Is a trip to Napa in October considered an adventure…..I think so! That’s our next trip…..can’t wait.
Tell us something we don’t know about you? Hmmm, I played on the golf team in Highschool?…..
Longhorns or Aggies? Ugh, so don’t care.
We’ve all seen your talented handstand walks around the gym – do you have any other undiscovered or hidden talents? I’ve got nothing…..no talents that I am aware of.
Leave the fine folks of CrossFit Austin with some parting words… Well, I am shocked to be chosen for this honor. There are so many amazing people at CFA….. I love being a part and I love feeding off of all of the awesomness.
