WOD
4 Rounds
3:00 on/1:00 off
10 Wall BAlls
Front Plank
*With partners, alternate one person doing wall balls while other partner does a front plank hold
*Record total Wall Balls
Announcements:
– Saturday, August 13th, our regular classes will be canceled and we will be having CrossFit Total Day! You will need to sign uphereunder “seminars & boot camps”for a time slot. There are time slots open at 9:00, 10:00 and 11:00am. Let’s lift some heavy weights CFA!
State your Name and/or Nickname please. My parents named me Melissa Kathryn Joulwan back in 1968, but you can call me Mel or Melicious.
Occupation? My day job is “Senior Content Strategist” for Razorfish, a giant interactive agency. But my real job is writing. I have a blog called ‘The Clothes Make The Girl’ that’s all about my CrossFit and paleo adventures, and I wrote ‘Rollergirl: Totally True Tales From The Track,’ a memoir of my transformation from total nerd to Rollergirl (a.k.a., total nerd on skates that knocks other girls down for fun).
Words to live by? When I first started CrossFit training, I decided that no matter how much my ego and body suffered, I would do every rep with full range of motion – even if it meant I was (really) slow – and I would complete every single rep in the workout. That’s when I started thinking, “Never cheat. Never quit.” It stuck, and I still train (and live) by those words.
What is your fitness background? I was an overweight, inactive kid who really liked food and books. After broken ankles and constantly getting picked on at school, I stuck with reading and practicing the piano and roller skating to the library. I missed many PE classes because I was “sick” or “forgot” my gym clothes. Even though I avoided sports, I secretly admired the athletic kids, but I just didn’t even know where to begin. After college, I secretly started doing workout videos at home. It was years before I ever stepped inside a gym, but thanks to a strong attraction to step aeorobics, I eventually became an aerobics instructor. When that ran its course, I trained for triathlons and finished the Wildflower Half Ironman in 2000. I was the last finisher with a time around 9 1/2 hours; I was just too stubborn to stop. When I moved to Austin in 2001, I helped start the Texas Rollergirls Flat Track Roller Derby — the first time that I ever played a team sport. Since then, I also started running and ran a few half marathons.
It’s been a long transition, but I realized recently that I’ve now been an active, athletic person for just as long as I was overweight and inactive. It’s definitely time to stop thinking of myself as that chubby, clumsy girl I used to be.
How long have you been CrossFitting? I started CrossFit in October 2007, just after I retired from Roller Derby. I was overweight and feeling pretty lousy at the time. I knew I needed to find an athletic activity that would keep me motivated and radically change my body. I started at a bootcamp, then moved to CrossFit Austin last year. In my time at CrossFit Austin, I’ve conquered some big-time fears that seemed insurmountable before I met Tristy, Wes, and Boone. At the age of 43, I kicked up into a handstand for the first time EVER in my life. I’ve also learned how to do double-unders (32 unbroken is my current record), and I’ve fallen in love with strength training. Who knew all of this was possible?!
What’s your favorite part of CrossFit? There are two things that make CrossFit — and particularly CrossFit Austin — indispensable to me. (1) I feel inspired to try stuff that I know I won’t be good at doing. This is a huge for me! Being in an environment where failure is OK as long as I’m trying is totally freeing — and makes me take myself much less seriously. It’s been a revelation to learn that falling on my butt with the barbell can be totally exhilarating. (2) Without exception, I feel grateful for the people who train with me in the morning. I was welcomed so warmly on my first day and that sense of camaraderie has only grown.
What are your training goals? Instead, I’m committed to training 3X a week at CrossFit Austin and working as hard as I can in every class. I tend to hold myself to sometimes unachievable standards, so my non-goal for 2011 was to just live like the best version of myself and see where I end up. That means eating a fairly strict paleo diet, hitting workouts hard, and getting plenty of rest. I’m also battling the fallout of having my thyroid removed so I try to feel fortunate for my workouts and accept what my body can do right now — while still striving to do my best.
Favorite sport or activity? I really love to travel to new places and go running to explore. Right now, my favorite daydream workout is a run through Old Town Prague to a long stone staircase that leads to Letna Park. It’s the perfect place to sprint stairs, do pushups and lunges, and run along cobblestone streets. At the opposite end of the spectrum, I also really love to load the barbell and bust out front squats. There’s something about submitting to the extreme uncomfortableness of front squats that helps me conquer the fear at the bottom of the squat. And I feel like about a million bucks every time I kick up into a handstand against the wall.
Recent adventure you’re planning? This summer, I’ve been writing a paleo cookbook that will be released in December. That’s been a huge adventure because my husband Dave and I are doing all the recipe testing, food styling, and photography ourselves. In October, when the cookbook production is done, we’re going back to Prague for three weeks, with a stop in Paris for a few days on our way home. I’ll definitely be working out at CrossFit Praha while we’re there… and doing that run in Letna Park.
Tell us something we don’t know about you? I read Jane Eyre at least twice a year because it’s my favorite book, I’m a natural blonde, my left hand is about 1/2 inch larger than my right hand, and I can recite Lewis Carroll’s “The Jabberwocky” from memory.
Longhorns or Aggies? That’s football, right?
Essential footwear, High heels or Chuck Taylors..go!? Black Chuck Taylors. Always. Gotta be wearing get-away shoes in case I’m chased by bad guys.
Leave the fine folks of CrossFit Austin with some parting words? Preparing and eating high-quality food is one of the most loving things you can do for yourself and others. Learn how to cook a few things that you really like to eat and keep yourself well fed. Also, get some sleep!
WOD
5 Rounds
7 DB Thrusters (55lbs, 35lbs)
200 M Run
*Total Time Recorded
Post WOD
Double Arm DB Ext. Rot. x15x2 Rest 2:00
Level One (Day 4)
Skill
Rowing Progressions
WOD
Team WOD
3 Rounds
1:00 Max Meters Row
1:00 6 Stationary Lunges (total)/5 Push-ups
1:00 Rest
*Meters and Reps Recorded
*One partner starts first minute of work, and second partner starts on second minute of work (stagger start)
If you look good, you feel good, If you feel good, you play good, If you play good, they pay good. -PrimeTime
Announcements:
– Saturday, August 13th, our regular classes will be canceled and we will be having CrossFit Total Day! You will need to sign up here under “seminars & boot camps” for a time slot. There are time slots open at 9:00, 10:00 and 11:00am. Let’s lift some heavy weights CFA!
Announcements:
– The next round of Oly Classes starts TODAY with Chad at 3:00, 6:30 and 7:30. The 6:30 class will be for vets or folks who are already pretty proficient in the movements. Sign uphereto reserve your spot.
– August 7th is LADIES DAY at House Wineat 5pm.
Announcements:
– The next round of Oly Classes starts tomorrow, August 4th with Chad at 3:00, 6:30 and 7:30. The 6:30 class will be for vets or folks who are already pretty proficient in the movements. Sign uphereto reserve your spot.
– August 7th is LADIES DAY atHouse Wineat 5pm.
A couple of months ago we instituted a new rule of having 3 strict pull-ups before you can do kipping pull-ups in a workout. While this caused a bit of hub bub around the gym we don’t shy away from the importance of developing strict pull-ups (chin-ups). The idea is to set you up for long term success with kipping pull-ups as opposed to short term accomplishment accompanied by bad habits. Additionally, having the upper body pulling strength for strict pull-ups reduces the risk of shoulder and hand injuries when you perform pull-ups of the kipping variety. Three strict chin-ups is a huge accomplishment and something that any reasonably fit person can accomplish if you have a good plan of attack. My goal for this article is to give you a quick simple plan to accomplish just that.
Heavy, Light, Medium
The concept of a heavy, light, and medium day is something that has been used in strength training for years and years. Popularized by BIll Starr, it allows for continual development by maximizing recovery through the training week. As might be expected the plan calls for three training days : a heavy, a medium, and a light day (in terms of volume & intensity), separated by 1-2 days of rest between, throughout the week.
Heavy Day
This will be the first day of your week, and the day you feel the most recovered and fresh. For most folks Monday or Tuesday is that day, but any day that is preceded by two days of rest will suffice. On heavy days you will do 5-7 sets of 2-4 reps with 3:00-5:00 minutes of rest. For beginners (no strict chin-ups) the choices are static holds for :30-:60, or negatives for a :15-:20 descent. Novice folks (1-3 strict chin-ups, barely) should utilize weighted negatives for :15-:20 descents. Our advanced folks (multiple strict chin-ups) will be doing heavy weighted chin-ups. This day will be taxing not just on your muscles, but on the CNS as well, so make sure you don’t get in a hurry and skimp out on the full rest time.
Light Day
Light days are all about form, mechanics, and range of motion. Work with 3-4 sets of 5 reps w/ :90-3:00 of rest. The only rule is every rep should be picture perfect and you should never hit a point of considerable muscle fatigue and definitely do not hit failure. Our goal with this day is to groove and coordinate the movement while actively recovering and improving range of motion. Therefore, our light day will always follow the heavy day after 1-2 days of rest.
Medium Day
The medium day will follow the light day after a full day of rest. On this day we introduce some volume into the mix, with the goal of getting your joints and muscles accustomed to a higher volume of work. For this day we will use sets of 3-4, a rep range of 8-12, with :90-3:00 Rest . The goal will simply be to accomplish as many reps consecutively in each set with the least amount of assistance. Assistance should come in the form of partner pull-ups (*not bands – see below), progressing from holding two legs for assistance to 1 leg or spotting at the waist. For the more advanced, experiment with more difficult grips variations, hand positions, and pulling angle.
*We have evolved beyond the band as an assistance device in the chin-up/pull-up primarily because it provides an uneven curve or resistance (i.e. it helps you more in the bottom where you need it least, and less at the top where you need it most).
Framework and Considerations:
A sample four week framework for this program looks like this:
Week 1
M: x2-4 reps x 5 sets rest 5:00
W: x5 reps x3 sets rest 2:00
F: x8-10 reps x 3 sets rest 3:00
Week 2
M: x2-4 reps x 5 sets 5:00
W: x5 reps x3 sets Rest 2:00
F: x8-10 reps x 3 sets Rest 3:00
Week 3
M: x1-3 reps x 7 sets Rest 5:00
W: x5 reps x3 sets rest 2:00
F: x10-12 reps x 3 sets rest 2:30
Week 4
M: x1-3 reps x 7 sets rest 5:00
W: x5 reps x3 sets rest 2:00
F: x10-12 reps x 3 sets rest 2:30
Remember also that specific weakness, imbalances, and mobility issues will need to be addressed not only for continual progress, but for long-term shoulder health while training; most commonly (but not limited to) the scapular stabilizers and the rotator cuff.
So the moral of this story is simple. We know strict chins are important, and we want you to get better at them. A wise man once told me this: “If you let people continue to set PRs with half squats, the only thing that is growing is the ego.” The same rings true of this debate. Hopefully now you have another tool in the box to attack those pesky kipping pull-ups.
Announcements:
– The next round of Oly Classes starts August 4th with Chad at 3:00, 6:30 and 7:30. The 6:30 class will be for vets or folks who are already pretty proficient in the movements. Sign uphereto reserve your spot.
– August 7th is LADIES DAY atHouse Wineat 5pm.
