Happy Thursday CFA! We are excited to announce a new pilot program to the menu! In our efforts to continuously provide opportunities for growth, we’re beginning a trial course for Yoga at CFA. Two familiar faces will be leading you in this trial course! In the mornings we’ll rise and shine with Vy Mai and we’ll close out the evenings and weekends with Taylor Grande!
What’s the scoop?
We are doing a trial run to see if these yoga classes will become a permanent fixture on our schedule. Through the trial period, these courses will be offered for free. If there is enough interest and consistency in attendance we will continue the classes after the trial period is up as an add-on to your memberships. It will not be wrapped into your regular memberships, but a yoga pass will be an option you may choose to purchase as an add-on service.
When and where?
Thursday mornings at 5:30 am with Vy
Thursday evenings at 6:30 pm with Taylor
Saturday mornings at 11:00 am with Taylor
*Classes will run from July 6th – July 28th and will be held in the front office of CrossFit Austin
Requirements
There are no pre-requisites to these classes, however, you must provide your own yoga mat. If you do have blocks or straps please feel free to bring those as well!
Vy’s been at CFA since her sophomore year of college, so about 4 years now! She was first exposed to yoga while studying at St. Edward’s where she soon began to develop a regular practice. After graduation, she studied with the local donation based studio Black Swan Yoga where she earned her 200hr Yoga Teacher Training certification dedicated to the study of Hatha Vinyasa yoga, meditation, anatomy, history and philosophy of yoga. She has experienced the positive effects yoga and is excited to share this with the rest of the CFA community.
A message from Vy:
I’m just a girl who really loves yoga and I can’t wait to share this awesome practice with you guys! I personally, normally take fairly active yoga classes and like to always be challenged with new and more advanced poses. I aim to offer classes that facilitate growth, both physically and mentally, but also provide a space for self-care and simply an enjoyable time. I like to give hands-on assists and adjustments, when desired, to help students get deeper into the poses and learn proper alignment to avoid injuries. I’m so excited!
About Taylor: Fitness and athletic performance have always been a big part of Taylor’s life. She has been everything from a highly competitive track athlete, a national and international competitive cheerleader, competitive dancer, and gymnast. She has a Bachelor’s Degree in Exercise Science from Texas State University and an AFFA group exercise certification for yoga, Pilates, cycling, as well as circuit training. Taylor has taught at Texas State University and at Pure Austin Fitness. Her favorite styles of yoga to teach are Vinyasa flow and Power Yoga.
A message from Taylor: Throughout my diverse background in athletics, one thing that was very essential to each sport was practice. You had to practice to get better, faster, stronger or to learn a new skill. My current practice is yoga. What’s beautiful about the practice of yoga is that you constantly evolve, with each pose leading to the next. You get to work on yourself from the inside-out! While being able to do handstands, head stands and funky balances is cool, yoga is about much more than what you can do on the mat. By practicing yoga you are finding inner peace and acceptance for the wonderful person you are by clearing any judgment or imperfections you hold on to. Nothing brings me greater joy than seeing those that I teach, find that inner peace through their practice.
Goodness! Happy June people! May flew by and summer is upon us! I want to give everyone a quick update on programming for the next 30 days, and what to be looking out for. Before we start, remember we have a few basic themes you’ll see (and you’ve seen) with the programming:
Strength and skill focuses run on a 6 week calendar, and are coupled together to maximize the time we have in class. The goal is to get consistent touches at light, medium, and heavy loads in each lift and skill to create a level of mastery we can’t achieve by putting these movements in the programming randomly and sporadically.
Skills focuses throughout the year are designed to build on top of one another and safeguard against injury. What this looks like in practice is a simple to complex movement progression, and single limb to double limb progressions in most cases. An example is: doing single arm ring rows and single arm presses to eventually progress into strict pull-ups and handstand push-ups.
The conditioning work we do progresses from longer work when the strength progression is in a lighter phase, and shorter more intense workouts when we’re lifting heavier in the progression. If you prefer one side of the coin more than the other just be patient it will show back up after a few weeks.
We also include conditioning “tests” every other week or so. These tests will be retested in the future. I will keep folks apprised of when a test or retest is happening and whether it falls into the category of long, light, heavy, bodyweight, or team focused.
Finally there will be other elements including cashouts, skill warm-ups, and additional strength / skill work peppered in to round out the program. However the above represents the core work that will keep folks moving forward over the long term (2+ years).
Strength & Skill Focus for May
Today was actually the culmination of our Power Snatch cycle and I’m excited to see the Power Snatch PRs go up on the board! The rest of the month will be focused on Jerks and Split Squats until we do our overlap again with a pretest for the “Front Box Squat” tentatively scheduled for Wednesday, June 21st!
One thing to keep in mind as we work through the Jerk / Split Squat cycle is not to blow off the split squats. I know they’re not always fun, and can be tedious. However they do a great job of building balanced leg strength that will really pay off on your other squatting lifts, as well as help keep you knees and back healthy. So again make sure you challenge yourself on the split squats!
Conditioning Test in June
Below is the tentative schedule for conditioning tests in June. Some may shift by a day or two as the weeks get put together, but all of these test will be seen in June. Heavy – “Isabell” Monday 6/12 (last tested 1/2/2017)
Long – “ Murph” Saturday 7/1 (last tested as Team Saturday 5/27/2017)
We also will be doing some Murph specific buildup work in our Wednesday Cash outs as well as this Saturday and next (6/10 & 6/17) for those of you that need some extra running work to get prepared. If pull-ups or push-ups are your nemesis with Murph schedule a hybrid session with your CFL so they can get you on a specific individual plan to improve one or both of those movements in preparation for our big event!
That’s it folks! Embrace the heat, and drink lots of water!
Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.
Our June Athlete of the Month is Kristy Marsillo! Kristy joined our family in December of 2014. She’s primarily a noon gal, but you see her bouncing around whenever her busy schedule allows! No matter what, she always makes time to come in and move. Kristy has put in some serious work in her time here! She has made some clear goals for herself and taken the steps to make those happen. In addition to her group classes, Kristy meets with Coach Tim on a regular basis to work 1-on-1 on her specific goals. Not only is Kristy a great example of how drive and determination can guide you, she’s also an amazing member of this community. She makes a point of welcoming new faces and making sure everyone knows they’re a part of the family. We’ve enjoyed Kristy’s positive attitude and watching her continuous growth and we’re excited to see her continue to progress for many more years! We won’t see Kristy in the gym for a bit, but we’ll be watching her social media for pics of her amazing trip to Peru as she heads out to hike Machu Picchu! Kristy, we are proud to have you as our June Athlete of the Month and as an awesome part of this community. Thanks for your infectious smile and all your hard work! Congratulations!
State your Name and/or Nickname please: Kristy Marsillo Words to live by? It is only with the heart that one can see rightly; what is essential is invisible to the eye. –Antoine de Saint-Exupery, The Little Prince
What is your fitness background? I danced starting at age 5 through high school and played softball. I always had some kind of exercising routine. I did a rookie triathalon and started with a trainer about 7yrs ago.
How long have you been CrossFitting? Maybe 3 years, I started learning the moves while working with a trainer and then transitioned to a crossfit gym a little under 3 years ago.
Take us back to your first day ofCrossFit… How did you feel? How do you compare it to workouts today? It was definitely intimidating. I had at least learned some of the moves through my previous trainer, but the gymnastics component I had never been exposed to. I realized how much I needed to learn and how important form was and how weak I was in many areas. I realized that there was a ton of work involved in mastering all of the moves.
What’s your favorite part ofCrossFit Austin? My favorite part of Crossfit is definitely the people. The camaraderie is amazing. The workouts can be so tough and when you have other people struggling and cheering you along it really makes you realize why you are there. Current Training Goals/PRs? I currently have 3. I really want to get double unders…man those are frustrating. I want to be able to do a full work out with KIP pullups and maybe a few handstand pushups:)
What advice do you have for folks just starting out in CrossFit? There are so many moves to learn. You can’t go in at the top. We all started somewhere. Start slow..get your form. The rest comes in time.
What is your cheat meal go to? I eat pretty healthy most of the time but I love French Fries (esp Sweet Potato fries) and good wine has always been my vice. How do you use your fitness outside of the gym? I do a lot of traveling, and being able to hike/run/climb definitely has helped!
Tell us about a moment you felt most proud of yourself during a workout. When I finally strung together a bunch of kipping pullups during a WOD. Also, during the Open in 2015 there was a clean and jerk ladder and I lifted 11 times a weight I didn’t even know I could lift!
If you could create a WOD and name it for yourself, what would it be? GSD (get shit done)
5 rounds: 400m Run 10 Box jumps 10 hang cleans 10 DL 400m run and a celebratory drink after!
What are your hobbies, interests and/or talents outside ofCrossFit?
I love to travel, I have been all over the world and still have so many places I want to go. Some of my favorite places include Africa, New Zealand, Italy and Argentina. I am headed to Peru to hike Machu Picchu in just s few days. I love hiking and exploring with my dog Guinness, who is always up for an adventure. Animals are so important to me, I spend as much time as I can with them. I take a hip hop spin class once a week that I love. I am also a foodie and wine lover and enjoy eating and hanging out at the newest and trendiest restaurants. I also cherish so many good friends and love the time we spend together laughing and hanging out. Tell us something we don’t know about you… I love to read books and I collect Christmas ornaments from every country/place I travel to.
Longhorns or Aggies? Neither..I am a Kentucky Wildcats fan all the way!
Leave the fine folks ofCrossFit Austin with some parting words… You can always learn something new and interesting from the people surrounding you. Watch and listen. You can find so many amazing things from your peers…also you may make some really cool friends.
Force multiplication, A capability that, when added to and employed by a combat force, significantly increases the combat potential of that force and thus enhances the probability of successful mission accomplishment
– Official definition of the United States Department of Defense term force multiplier.
Force Multipliers are tools that help you Amplify your effort to produce more output. A hammer is a force multiplier. Investing in Force Multipliers means that you’ll get more done with the same amount of effort. Generally, the only good use of debt or outside capital is when it gives you access to Force Multipliers that you wouldn’t be able to access any other way.
– Josh Kaufman “The Personal MBA”
So what does increasing the combat potential of soldiers and utilizing outside capital to stimulate business growth have to do with your fitness? Just like you can multiply efforts in those arenas you can dramatically improve your fitness efforts by finding simple force multipliers to include in your regiment. Here are three that have a great track record of success.
Sleep
Now, as a father of two young children I understand that getting good sleep is sometimes completely out of our control. However, if you have the luxury of full control of your sleep you should aim to get a minimum of 8 hours a night. Sleep amplifies all the “good” hormones that contribute to our ability to lose body fat, build muscles, optimize a nervous system for maximum strength, and just feel good and motivated in general. So while training and great nutrition are going to have the most direct impact on your fitness, sleep sets the stage for you to take full advantages of your efforts in those areas.
Daily dedication to mobility, stability, flexibility aka “movement quality”
I can’t count how many times I’ve seen people plateau or sustain a setback like an injury because they don’t move well. This can manifest itself in many forms (the reason I didn’t simply say mobility) and honestly, all of them are intertwined so it behooves some to get assessed by a professional to see where they need the most work. So many times the results are staggering, I’ve seen people improve snatch maxes by 20 lbs by improving core stability, shave minutes off their Fran time by improving the rack position, and actually be able to perform and overhead squat by improve ankle dorsiflexion. The take home message here is that it not only improves your performance, but hedges against the things that tank motivation or keep us out the gym.
Private Coaching
This is something that most people will overlook, or blow off as not worth the cost. However, having an objective professional to evaluate your fitness needs and help you create an efficient plan to achieve your true potential is invaluable. The reality is that no amount of internet searching can replace the experience, time, and money that a professional coach has invested in understanding fitness. Lucky for you guys we make it easy to get assessed by a professional coach, all you have to do is schedule one of your built in hybrid sessions. In closing the important thing to take from this is to evaluate your efforts and think outside of the box. Conventional wisdom tells us we need to add or subtract when it comes to fitness. Add more volume, subtract food groups, etc. The reality is there’s plenty of habits we can implement to multiply the effort we already have in place. Enjoy your holiday weekend and come join me on Monday for a great Memorial day hero WOD: DT!
As most of you guys know everyone’s favorite cat lover, Coach Ben Wells, is quite the world traveler! Since we 100% support folks going on adventures, we always do our best to make due without Coach Ben while he teaches folks how to skydive on a boat. That said, it does present scheduling challenges for us so we decided to think outside the box for the upcoming month of June.
I’d like to give a warm welcome to our guest coach Forrest Martinez. I’ve known Forrest for almost 6 years now and he has always been a very impressive young man. Forrest helps run his family box CrossFit Optimistic in San Antonio, and is fellow Texas Aggie set to graduate next fall with a degree in Chemistry. Forrest has been an individual client of mine, and has been coaching CrossFit from a very young age. He will take over the bulk of Ben’s schedule starting in June until Ben’s returns in early July!
– Coach Wes
A message from Forrest:
I’m a senior at Texas A&M studying Chemistry and will graduate this December. I’ve been involved in the CrossFit community for almost 7 years, and earned my CrossFit Level 1 certification in 2012. I enjoy coaching athletes of all ages for the past 5 years at my family’s box in San Antonio, TX: CrossFit Optimistic. I’ve also had the opportunity to volunteer at the South Central Regional (2012-2014), California Regional (2015), and the Crossfit Games (2014-2015).
When I’m not at the gym, I love spending time with my family and brewing coffee. I can’t wait to share my passion for CrossFit with the fine folks of CFA, and I promise a positive workout experience for everyone!
Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.
Our May Athlete of the Month is Chase Pitman! Chase started his CFA journey back in February of 2016. He’s a solid staple in the infamous 6:30 am crew. It’s been really great to see the progress Chase has made in his time here! He’s been putting in the extra work, especially over the last few months, to reach the goals he’s set for himself and all that work has certainly paid off in his time here! Not only is Chase a great example of how drive and determination can guide you, he’s also a great personality to have in class. We’ve enjoyed Chase’s positive attitude and watching his continuous growth and we’re excited to see him continue to progress for many more years! Chase, we are proud to have you as our May Athlete of the Month and as an awesome part of this community. Thanks for the early morning giggles and all your hard work! Congratulations!
State your Name and/or Nickname please:
Chase Pitman.
Words to live by?
There are two sayings I try to remember every day.
1) “To have a friend, be one.”
2) “One see’s clearly only with the heart. Anything essential is invisible to the eyes.”
What is your fitness background?
Well, my Dad made me play football through my Freshman year of high school? I also took a half semester weight lifting class in college. Other than that, I guess the best answer would be: None?
How long have you been CrossFitting?
If you don’t count the one class I went to in 2011 (you shouldn’t) that would be about 454 days. If you don’t want to count that back, I started on Feb. 1, 2016.
Take us back to your first day ofCrossFit… How did you feel? How do you compare it to workouts today?
Well, it was the first time I had woken up before 8:00 am in months, so mostly I just felt tired. But I was also pretty intimidated and unsure what to think. Coming in and seeing the 5:30 am class absolutely had me questioning whether I had made a terrible, terrible mistake. But after the first day, despite being exhausted and a little overwhelmed I felt comfortable in the gym. And the workouts are just as hard, if not harder, today.
What’s your favorite part ofCrossFit Austin?
It’s a toss up between the 6:30 crew, washing the gross gym grime off my hands after a bunch of burpees, or when a workout is over.
Current Training Goals/PRs?
Currently, I’m pretty determined to master double unders and handstand pushups.
What advice do you have for folks just starting out in CrossFit?
My biggest piece of advice would be to figure out what’s driving you and constantly keep that in your mind. You don’t have to be a lifelong athlete or even a monthlong athlete to be successful as long as you’re dedicated and willing to work. Honestly, you’re probably going to be last in a lot of the WODs early on but don’t let that discourage you. You’re not there to prove anything to anyone but yourself (unless you are, in which case, ignore everything I’ve said), so ask questions and focus on yourself and not the people around you.
What is your cheat meal go to?
Sour Neon Gummy Worms. Or any artificially flavored, artificially colored, sour neon gummy animal including, but not limited to, bears, sloths, and octopi.
Tell us about a moment you felt most proud of yourself during a workout.
I was pretty proud of myself when I first RX’d an entire workout. But it’s a toss up between that and the one time I hit 100 meters exactly in the rowing game.
If you could create a WOD and name it for yourself, what would it be?
I would call it: Lazy Sunday=
14 minutes of jump rope. Every time you stop jumping/miss a jump, do 2 burpees.
(I have no business creating a WOD)
What are your hobbies, interests and/or talents outside ofCrossFit?
This is starting to feel a lot like Tinder, but I enjoy hiking, ultimate frisbee, camping, reading, cuddling with my dog, and eating candy. I’m also pretty interested in music and politics. I listen to way too much NPR and podcasts. On top of that, I’m the best dang furniture salesman you ever did meet.
Tell us something we don’t know about you…
I won the invention convention in 3rd grade and the geography bee in 5th grade.
Longhorns or Aggies?
I like sports too!
Leave the fine folks ofCrossFit Austin with some parting words…
We are 1 week away from our Night of Champions competition! As promised, below are the WODs we’ll see next Friday! Rx and Scaled weights listed below. Get yourself a partner and get registered! Remember, only 1 team member must register through the online system ($50 per team). We’ll email you to get your partner’s name and which division you’ll be competing in.
WOD 1 – “Nacho Libre” Max Power Clean (total pounds for both partners combined)
WOD 2 – “Esqueleto”
40 Synchro Burpees 30 Power Snatches (total) 20 Pull-ups (resting partner hangs from bar, one person does all reps) (Partner 1) 10 Bootlegger Burpees (Performed 2 at a time, Relay style) (Per person) 20 Pull-ups (resting partner hangs from bar, one person does all reps) (Partner 2) 30 Hang Power Cleans (total) 400 M Run (both partners)
RX MEN – 135 LB – Chin over bar pull ups RX WOMEN – 75 LB – Chin over bar pull ups
SCALED MEN – 85 LB – Band may be used SCALED WOMEN – 55 LB – Band may be used
Happy last week of April CFA peeps! I’ve had several requests to update folks as to what they’ll see in the programming in the coming months so let’s get into it!
Before we start I want to outline a few basic themes you’ll see (and you’ve seen) with the programming:
Strength and skill focuses run on a 6 week calendar, and are coupled together to maximize the time we have in class. The goal is to get consistent touches at light, medium, and heavy loads in each lift and skill to create a level of mastery we can’t achieve by putting these movements in the programming randomly and sporadically.
Skills focuses throughout the year are designed to build on top of one another and safeguard against injury. What this looks like in practice is a simple to complex movement progression, and single limb to double limb progressions in most cases. An example is: doing single arm ring rows and single arm presses to eventually progress into strict pull-ups and handstand push-ups.
The conditioning work we do progresses from longer work when the strength progression is in a lighter phase, and shorter more intense workouts when we’re lifting heavier in the progression. If you prefer one side of the coin more than the other just be patient it will show back up after a few weeks.
We also include conditioning “tests” every other week or so. These tests will be retested in the future. I will keep folks apprised of when a test or retest is happening and whether it falls into the category of long, light, heavy, bodyweight, or team focused.
Finally there will be other elements including cashouts, skill warm-ups, and additional strength / skill work peppered in to round out the program. However the above represents the core work that will keep folks moving forward over the long term (2+ years).
Strength & Skill Focus for May
We will conclude our snatch / single arm strength focus in May and have a post test tentatively scheduled for Tuesday, June 6th. The strength cycles do have some overlap, so we also have a pretest scheduled for Tuesday May 16th for the Jerk. Our Jerk strength cycle will be coupled with DB split squats in preparation for the front box squats in July.
The snatch weights will get heavier this May and if you did a good job of dialing in technique and practice early on in the cycle you should be able to perform at heavier loads without overthinking your technique. If technique is still lacking, schedule a hybrid session with your Coach For Life (if you’re not on hybrid or don’t know what that means, shoot us a message 😉 ) for some additional technique work, and / or keep your weights at the lower percentage we’ve already seen in April. Success in any lift will always be more abundant when you’re consistently “making” lifts, even if the weight is a bit lighter. Particularly in a snatch people commonly stall out when they are chasing weights and “missing” more attempts than they make.
Conditioning Test in May
Below is the tentative schedule for conditioning tests in May. Some may shift by a day or two as the weeks get put together, but all of these test will be seen in May.
Heavy – “Back in Black” Monday 5/1
Bodyweight – “Cindy” Friday 5/5
Heavy – “Fox on the Run” Wednesday 5/3
Team – “Team Murph” (Can also be used as a “long” pretest for Murph in July if you plan to do it solo) Saturday 5/27
Long – “Plenty of Gas” – Tuesday 5/30
*Please remember to record your scores for these workouts as they will be retested 4 to 8 weeks from the initial tests. They’ll also be tests that pop up consistently year over year.
Lastly, if you’ve been consistently hitting the workouts Rx or the scale-up versions and feel like you’re ready for some additional work please schedule a hybrid session with your CFL. They are more than happy to assess whether additional volume and accessory work is appropriate for your development. More isn’t always better, but there are specific things your coach can help you with if you feel like you’ve stalled out in a specific aspect of your fitness.
Hope this is informational for everyone’s brain as we make our way into the last month of spring. As always, feel free to ask any additional questions you may have in the comments!
When we opened CrossFit Austin over 8 years ago, our purpose was never about producing elite athletes to compete at the CrossFit Games. Over the years we’ve dabbled in the competitive exercise game, and had moderate success. Through all the years we’ve realized that still isn’t our mission here at CFA. Yes, we want you improving your fitness and hitting PRs regularly, but our mission is much bigger than that.
Our intention has, and always will be, to help others achieve lifelong fitness and have a lot of fun doing it. The motto we preach to our coaches is everyone should have a great experience. Your hour in the gym should be the best hour of your day.
Our gym is where relationships are made. Whether its a mentor relationship with a coach, a new best friend, or maybe your future spouse, the community of CFA is forged through iron-clad relationships. This is the unknown secret ingredient people from the outside looking in don’t grasp until they’re immersed in it.
Finally, we strive to provide results relative to people’s goals. This is why we are such strong advocates of the hybrid (PT + Group Class) model of training. It allows us to work with people and push them towards achieving the goals they have for themselves, not put people in a box and demand they achieve a preset standard for what fitness should be.
In the end it’s simple: Experience. Relationship. Results.
Ultimately we don’t really care how much you clean and jerk, per se; but care if you’re falling in love with fitness and doing it with a lot of great people that you love around you. Because one day we’ll all be that 40 year old dad who still wants to mix it up on the basketball court with his teenage kids, or that 65 year old grandmother that needs the stamina and strength to hike a mountain with her grandkids. That’s what we’re about, the long game, the love of the game, and loving the ones we’re playing the game with.
About Taylor: Fitness and athletic performance have always been a big part of Taylor’s life. She has been everything from a highly competitive track athlete, a national and international competitive cheerleader, competitive dancer, and gymnast. She has a Bachelor’s Degree in Exercise Science from Texas State University and an AFFA group exercise certification for yoga, Pilates, cycling, as well as circuit training. Taylor has taught at Texas State University and at Pure Austin Fitness. Her favorite styles of yoga to teach are Vinyasa flow and Power Yoga.
