Our retests will be spread over the next two weeks, starting tomorrow. Below is the schedule
Monday 12/21: Clean Complex, & Burpee DB Snatch
Tuesday 12/22: OPT 3 (Snatch, Front Squat, CTB Pull-ups)
Monday 12/29: Ground to OVHD, Double Under, Run
Tuesday 12/30: Chipper: HSPU, PC to OVHD, TTB, Ball Slams, Wall Ball, Row
Merry Christmas!
– Coach Wes
In teams of 2
400 M Sled Drag
400 M Farmers Walk 55/35
400 M Yolk Walk 135/95
400 M Run
*team time recorded
***Limited Hours Next Week***
A. 8:00 EMOM
2 Power Snatch @ 60-65% of 1 RM
B. 7 Rounds
7 Power Snatches @ 75/55
7 Toes to Bar
*time recorded
Join us for The Whole Life Challenge
{Details}
A. 15:00
Double Unders
Progressions/Work/ Practice
B. “Double Under Grace”
30 PC to OVHD 135/95
*Every 5 reps stop and do the an equal number of Double unders
*Time recorded
example:
@ 5 reps complete 5 DU
@10 reps complete 10 DU
@ 15 Reps complete 15 DU
etc…
“The greatness of a man is not in how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” -Bob Marley
Congratulations to our Push Up Man and Woman of the Year!
Doug Clements & Leigh LeGare
New Year = New You
“If it doesn’t challenge you, it won’t change you” -Zig Ziglar
Change can be challenging. Yet without a challenge, there can’t be change. With 2015 right around the corner, the new year brings new opportunity for new starts, new goals, new challenges… new change.
Every New Year CrossFit Austin has offered the Circle of Awesomeness Challenge to kickstart the goal setting in fitness and nutrition for all those up for it. With Challenge = Change being our New Year theme, we too are changing things up a little! Embrace the Challenge, Embrace the Change! This year, we are saying goodbye to the Circle of Awesomeness and hello to the Whole Life Challenge!
For those of you who are a little heartbroken to hear about the new year change, worry not! It’s with your feedback from the years past partnered with the masterminds of our coaching crew that we’ve decided to partner with Whole Life Challenge and implement some much needed AWESOME changes to the New Year Challenge for your benefit.
Circle of Awesomeness and Whole Life Challenge are very similar in that they are both part fitness, part nutritional and body composition, and part accountability challenges. Our goals for each 2015 Whole Life Challengers are:
Mental + emotional preparation for the longevity of a healthy lifestyle {awareness + action}
Individual fitness gains
Creation of lasting habits for individualized nutritional and body composition success
You + Whole Life Challenge = Team CrossFit Austin
Challenge = Change // Goals = Gains
While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life long changes. Playing together with your friends and family in a fun and motivating daily game, you’ll create new healthy habits that last long after it ends.
The Whole Life Challenge focuses on 7 daily habits that you will learn and create for yourself as you journey through.
Eat by the WLC rules you choose at {the level that is right for you}. Make conscious choices that support your vision for a healthy lifestyle. Earn up to 5 points daily for nutrition.
Exercise for at least 10 minutes each day. We recommend 3-5 “workouts” each week. The other days you’ll earn your points by being active. Ride your bike, surf, hike, even take an invigorating walk at sunset. This is your time to move daily. You earn 2 points for exercise.
Stretch for at least 10 minutes each day. You earn 2 points for stretching.
Water One third of your body weight in oz. of water each day (20 ml per kg). You earn 1 point for water.
Supplement with a dietary supplement that would make a difference for your body if you took it every day. You earn one point for your supplement.
Live the {WLC weekly lifestyle practice} – things like sleep, meditate, & supporting others. You earn 1 point each day you complete the weekly lifestyle task.
Reflect at the end of each day and check in with how it went and how you’re doing. No amount of numbers can paint the whole picture. Your daily reflection helps you see how the challenge is really going. You earn 1 point daily for your reflection.
The {Challenge} begins with taking your preliminary measurements and completing a scalable workout that will be repeated at the end.
Throughout the 56 day challenge you will post your scores in the 7 categories listed above. The Challenge is designed in a way that we can work as a team to check in with and support each other on a daily basis. CrossFit Austin, in addition to programming, will also be hosting weekly Saturday Educational and Support Seminars to help you along the way. Our {Coaches} are participating on different levels and will be able to help you out as well!
To close out the Whole Life Challenge, you will repeat the preliminary measurements and workout to gauge how far you’ve come! But, it doesn’t end there! The Whole Life Challenge is designed to help you make healthy lifestyle changes that last.
You can register through the Whole Life Challenge {website}. Once you have registered, you can join Team CrossFit Austin (under the “My Profile” tab) to participate with the community!
Registration from now until December 31, 2014 is only $39.
Registration from January 1, 2015 forward is $49.
Saturday Seminar Dates [times TBA]
January 17, 24, 31
February 7, 14, 21, 28,
March 7
March 14th – Challenge Close Celebration BBQ
What is it?
The Prep at CrossFit Austin will start on Monday, January 5th. {Cycle 2} begins Monday, January 19th. Designed to introduce those new to CrossFit to the fundamentals and essential movements often seen in many of our group classes, The Prep will be a multifaceted course that teaches proper movement, recovery & mobility technique, nutrition & lifestyle guidelines; training that ultimately gives our clients the true {life changing} sense of the power of the CrossFit methodology. We’re not just movers and shakers at CrossFit Austin – we’re thinkers, too. Producing athletes that train smart, work hard and also know their shit is what we’re all about.
What’s in it for you?
Train Smart| We’ll teach you to lift & move proficiently
Dedicated time working on the technique of CrossFit Movements over the course of 12 classes, with technical mastery being a focus. Consistent exposure to the movements will adequately prepare each for success in the group class environment. Quality over quantity in your movement is our goal.
Work Hard | We’ll teach you to recover effectively
The body repairs and strengthens itself in the time between workouts; it’s in this time that the body adapts to the stress of exercise and the real training effect takes place. Learning what and how to fill this time outside of the gym is our goal.
Think Well | We’ll teach you to eat efficiently
The individuality and uniqueness of our clients are what makes our community a phenomenal place to thrive in their training. Nutrition can’t be a ‘cut and paste’ for each individual – there’s no cookie cutter way to properly eat. Revolutionize the way you view nutrition and eat over the course of 12 classes and learn what works best for your ID.
What you get:
4 weeks | 12 Sessions
Just show up; we’ll do the rest. 3x/week for 4 weeks {M/W/F at 6:30 am} or {M/W/Th at 6:30 pm}
1 Coach | 6-8 attendees
The Prep Course will be limited to 6-8 attendees per time slot to ensure everyone gets quality, semi-private coaching
Prep Guide | Setting you up for Success
The Prep Guide will include all the nutritional, lifestyle, and training lessons that we cover in class. The Prep Guide will serve as a reference and a tool for you throughout your time at CrossFit Austin.
Extra Credit | Fitness beyond the gym
The Prep Course will also include specific training and recovery techniques to be utilized outside the walls of the gym. We’ve found that many of our athletes want to go the extra mile and this is our way to ensure they do it safely and effectively.
When is it?
There are two course times available, beginning on Monday January 5th.
Morning | Monday, Wednesday, and Friday at 6:30 am
Evening | Monday, Wednesday, and Thursday at 6:30 pm
**Can’t find a time that fits your schedule? Contact us and we will set you up for our Private Prep Course
Regular Pricing
Group Prep Option: $200
Private Prep Option: $300
>>2015 Kick Off Special<<
Limited to 12 group course registrants – $150 for Group Prep
Limited to 2 private course registrants $250 for Private Prep
A. Hang Snatch + Snatch
build to a challenging weight in 15:00
B. Clean DL x2x6 @ 100%+ Rest 2:00
C1.Front Squat x2x3 by feel, build each set Rest :30
C2.CTB Pull-ups AMRAP (-2) x3 Rest 2:00
“To give anything less than your best, is to sacrifice the gift.” -Steve Prefontaine
A. 15:00
Handstand Push-ups
Progressions/Work/ Practice
B. 2K Row
60 Slam Balls
120 Double Unders
60 KB Swings @ 24K/16K
800 M Run
*time recorded
“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” -Colin Powell
A. In 15:00
Clean Complex
1 Hang Clean (Power or Squat)
1 Squat Clean
1 Front Squat
1 Jerk / PP
B. 7:00 AMRAP
9 Thrusters @ 95/65
7 Box Jumps 24/20
“Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” -Leah LaBelle
No 9:00 am class this morning.
10:00 am WOD
3 Rounds
1:00 Ball Slams
1:00 Double Unders
1:00 Burpees
1:00 DB Snatch 35/20
1:00 Rest
Join us at Moontower Saloon after the WOD for good times, good folks, & good fun! CFA 2014 Push Up Man & Woman of the Year and Superlatives to be announced at the Party!
