OCTOBER 29 || Barbells for Boobs & BOOrunch!

Image result for barbells for boobs

CrossFit Austin will be holding a fundraising event to help raise money for Barbells for Boobs! Join us on Saturday, October 29th where we will complete “Grace,” the official Barbells for Boobs workout, during the regular 9 & 10 am classes. We have created a CrossFit Austin Fundraising team where you can make a donation or join our team and help us fund raise to meet our goal!

Donate to or Join Team CrossFit Austin HERE.

Why are we fundraising for Barbells for Boobs?
So that together we can take action, raise funds and help detect potentially life-threatening breast cancer occurrences. Barbells for Boobs is dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40.

Where does my donation go?
All fundraising efforts support much needed detection services in local communities across the country. Remember that the funds raised to support Barbells for Boobs mission are vital to those who may not have the means or access to critical detection services.

Here’s how you can help:
Make a donation of any amount on our fundraising team page or an individual team members page. For every $80 raised, ONE more person will know if they are living with breast cancer.

Additionally, you can spread the word and help us reach our goal by sharing this page on Facebook, Instagram and Twitter. Or even better, send an email to friends you think might be interested in contributing and include a link to our page.

Together, with one unified voice we can make a difference.

Together we can help. Because… Everyone Has a RIGHT to Know.


Stick around after the classes for a Halloween Celebration! Last year our “Boo”runch was AWESOME. If you missed it, Wes made pancakes while wearing a hotdog suit and it was the best thing ever. Wear your costumes for the WOD and stick around after for a brunch feast and mimosas! 

October Athlete of The Month – Bobby Nussbaumer!

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 October Athlete of the Month is Bobby Nussbaumer! Bobby became a member at CFA back in April of 2015!  He’s part of the 5:30 am die-hards, starting his day off the best way we know how 😉 but you’ll also catch him in the evening Oly classes. He may be quiet, but trust us, there’s a fire burning in there and you’ll see it when that clock hits 3, 2, 1!  We’ve enjoyed watching Bobby make continuous gains over the last year and a half and we’re excited to watch him continue to progress for many more years! Bobby, we are proud to have you as our October Athlete of the Month and as an awesome part of this community. Congratulations!

State your Name and/or Nickname please: image1First name is actually Robert, but I’ve always gone by Bobby.

Words to live by?
KCCO
Man of a few words 😉

What is your fitness background?
I played football from 3rd grade to the end of high school. So, most of my fitness/training was built around that. I worked out on my own for a couple years but never made much progress.

How long have you been CrossFitting?
Crazy to say but it’s been about a year and a half now.

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I showed up about 10 minutes early to an evening class with no clue where to start. I remember the workout had push press and a shit ton of double unders. Two movements I had never done before. I was extremely nervous and lost. Now I feel right at home.

What’s your favorite part of CrossFit Austin?
The gym is my ideal place to start the day and a great way to relieve stress. I’ve never been the most talkative or outspoken person but the people I’ve met really make the experience that much better.

Current Training Goals/PRs?
Back squat 315. Deadlift 405. The usual. GAINS.

What advice do you have for folks just starting out in CrossFit?
Don’t be shy. Ask questions. Have fun.

What is your cheat meal go to? image2
Mexican vanilla with Reese’s peanut butter cup from Amy’s Ice Cream.

Tell us about a moment you felt most proud of yourself during a workout.
Hitting a 20 pound PR at Night of Champions was pretty sweet. I was pumped after that.

If you could create a WOD and name it for yourself, what would it be?
Das Nuss
50- DUs
30- KB swings …lbs(idk, the heavy one?)
10- Power Cleans 155/85lbs
Four rounds for time.

What are your hobbies, interests and/or talents outside of CrossFit?
I’m usually playing other sports like dodgeball or flag football but I get hurt too often with those 🙁

Tell us something we don’t know about you…
I’ve lived in Texas for most of my life and I still don’t know how to 2-step

Longhorns or Aggies?
Longhorns!

Leave the fine folks of CrossFit Austin with some parting words…
Keep your chin up. Never mind what Billy Badass is doing over there, just focus on your goals and make your self better each day.

 

Welcome New Coach || Travis Reeves!

A word from Wes:

We’re excited to announce that we’ve brought on Travis Reeves as regular coach on our morning schedule. Travis has been a major behind the scenes contributor at CFA since last spring.  Most of you have seen him in the gym taking photos for our website, but he also spearheaded the renovation of the oly area and has been managing general maintenance and up keep of the gym.

Travis’s skills go far beyond handy work. He’s is a long time CrossFit coach that has earned his CrossFit Level 1 and Level 2 certification, as well as his USAW Sports Performance Certificate. Before he and his wife moved to Austin, Travis coached, programmed, and operated a small non-profit CrossFit Box in Patterson, NY.

Needless to say, we’re quite excited for Travis to begin his coaching career with us here at CFA. He will be primarily coaching the AM classes that were previously coached by Zach, and be filling in for Ben’s classes while he’s on another IFly adventure.  Welcome to the team Travis!

-Coach Wes

 

About Travis:Displaying IMG_0206.JPG

Travis has always enjoyed hard work, mostly in the field of construction and maintenance – Functional fitness has been the best way to stay prepared for any task – roofing in 110 degree weather, digging trench for plumbing, or whatever may be on the punch list that day.

It’s been a love of fitness, CrossFit in particular, that has lead him down the path to become a personal trainer and coach.  He really enjoys the deep sense of accomplishment in helping others achieve things they never thought they could be capable of doing.

Travis is an ACE Certified Personal Trainer; as well as CrossFit Level 2 Trainer and has a USA Weightlifting Level 1 Sports Performance Certificate. He reads everything he can get his hands on to stay current on sports science and truly enjoys diving into research on the “why” and “how” of biomechanics and fitness programming.  Troubleshooting the more complex weightlifting movements is another passion of his.  Sometimes Travis tends to be quiet and drift toward the background of large groups, but once you get him talking, especially one on one, he just might talk your ear off.

 

A word from Travis:

Just keep keeping on – enjoy the journey – it’s all about putting in the work and you will get results!  Training with a wide a variety of people has been a wonderful experience – Their stories are not so much my successes but really their own triumphs – great and small. It’s been awesome to accompany good friends on their path to fitness and now I’m looking forward to new friendships and joining you on your fitness journey!

 

Contact Travis at Travis@crossfitaustin.com

 

Farewell & Good Luck Coach Zach!

zach

Today, we have a bittersweet announcement to make.  This will be coach Zach Lane’s final week at CFA as he is making a move to Boise, Idaho. Zach has been a huge part of the CFA team for the last two years. His most visible role has been as a coach, but he’s also played a huge role in improving our social media presence, and also been a consistent part of our community as an athlete. Zach has always gone out of his way to work hard, and go above and beyond for the CFA community and for that we’re truly thankful for the time he’s spent with us.

While we’ll miss Zach, were excited for the new opportunity and journey ahead of him in Boise. Zach’s not one to bring attention to himself, but he did want leave you guys with a few words below.   

“Thank you to all those that I have coached, trained with, and been able to call my friends at CFA. This community has been like a family to me since I joined and I am forever grateful for that. 
 
My thanks goes out to Wes, Gen and the coaching staff, too. They have taught me so much and helped me out on many occasions. 
 
Although I’m very excited for my move and all of the new excitements and challenges it holds, I will certainly miss all of you. Hopefully, I can return to Austin soon so that you may all enjoy the massive amounts of sweat I produce while rolling around on the ground after a workout.” 
-Coach Zach

NIGHT OF CHAMPIONS || WOD ANNOUNCEMENT

Image result for back to back world war champs

We are 5 short days 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.

REGISTER HERE

 

Image result for captain hiller quotes

Event 1
“Captain Hiller”
4 RM Front Squat from the Ground
15:00 Time Cap

*Each team will have a station with a barbell and 300 lbs of weights for men, and 200 lbs of weights for women. Each team member will be allowed build up to as heavy a weight as possible in the allotted time.  The first rep of each set must be cleaned by the athlete attemping the set. If the athlete squat cleans the first rep that will count as the first rep of the set. Athlete’s will be able to increase weight in 5 lb increments.

*The combined weight of both athletes will be the team’s score.

Event 2
“President Whitmore”
19 Burpee Broad Jumps (One Partner)
76 Power Snatches @ 75 / 55 / 35
19 Burpee Broad Jumps (One Partner)
76 Power Snatches @ 75 / 55 / 35
*18:00 Time Cap

*Team’s begin on the burpee broad jump course, each jump will be a defined distance and athletes will be required to get both feet over the line.  The first half of the 19 burpee broad jumps will be completed by one teammate and the second half of the 19 burpee broad jumps will be completed by the other teammate. Teams then move to power snatches and can split work however they see fit. Teams then move back to the burpee broad jump course. The first half of the 19 burpee broad jumps will be completed by one teammate and the second half of the 19 burpee broad jumps will be completed by the other teammate. Teams then move back to power snatches and can split work however they see fit.

*The total time it takes the teams to complete the workout will be the team’s score.   If teams do not complete under the time cap their score will be total reps completed.

Rx
M: 75 lb barbell
W: 55 lb barbell

Scaled
M: 55 lb barbell
W: 35 lb barbell

Night of Champions Movements announced!

Check it out! Here are the movements you will see in our upcoming Night of Champions competition! Stay tuned for official workouts, weights, divisions, and standards to be released on Monday!

Cleans
Broad Jumps
Power Snatches
Burpees
Front Squats

Get out of your head and just lift the weight || Coach Wes Kimball

https://i.imgflip.com/wveji.jpg

Many times as we approach a lift we become our own worst enemy.  Our minds fill with anxiety, fear of failure, and perhaps frustration as we try to accomplish the task at hand. Our intentions are good, but the inability to control our thoughts many time impedes our physical capabilities. Today, I’m going to go over a couple of “mind tricks” I’ve developed over the years to help in one of the most common scenarios we see in the gym: lifting weights.


My general rule of thumb here is the heavier the lift, the less you can think about what is happening.  An example of this would be on a back squat if I’m lifting below 80% I’m going to be focusing on allot of elements of the lift.

Is my breathing sequence correct?  
Am I tight through my core?
Is the weight distributed correctly in my feet?  
Am I “spreading the floor” with my feet so my glutes are involved? etc.

Even in an exercise as simple as the back squat there are several moving parts and conscious effort needs to be directed to the movement to make sure things are on point. However the trick is stripping away that conscious thought as you get heavier and heavier.  At 80-90% you can only focus on 2 maybe 3 elements of the lift, and once you get into the 90% to max zone you simply have to trust your training and focus all you mental effort into one thing. In our back squat example your focus should 100% be on being as aggressive as possible.

The problem is athletes, and especially novice athletes tend to approach this backwards. They go into “autopilot” and pay little attention to weights that are light and “easy” as they build to the heavier sets. Then once the bar becomes heavy enough to “notice” the athlete begins to over analyze and micro manage the movement. By the time max loads are reached fear, self doubt, and anxiety have taken over. Resulting in the athlete’s thoughts impeding their ability to reach the speeds necessary to perform a maximum load.    

While our example above is a back squat this concept becomes more important the more complex a lift is. In simpler slower lifts (squats, deadlifts, etc) you can get away with more conscious thought at heavier loads, than you can in more complex faster lifts (snatch, clean & jerk).  That’s why when I coach an Olympic lift my cues to my athlete become simpler the heavier the weight is. I might start with something like  “stand longer, and keep you shoulders over the bar” and then move to cues like “tighter”, “more legs”, “more aggressive”, “big throw”, etc.   If athletes are trying to think of multiple individual actions of the lift then they are for sure going to be moving to slow to be successful.

In closing, here are a few tips to keep your focus simple during a lift:

  1. Visualize don’t think.  Before you step up to the bar visualize what a successful lift will look and feel like.
  2. Focus on single word actions.  Fast, close, aggressive are all “thoughts” that can be beneficial at max loads. If you can’t say it in the time it take to do it then it’s most likely to complex a thought to be helpful.
  3. Practice. Conscious thought and effort is very important in mastering lifts just not beneficial at max loads. This is why we program submaximal lifts often, so you can practice doing things correctly and your body reacts appropriately when the weight gets heavy. So don’t blow off the light sets, and don’t try to go heavier when it’s not prescribed. Use that time to practice all the various components of a lift and be disciplined enough to make them picture perfect.

NIGHT OF CHAMPIONS || September 30

muhammad-ali-on-being-a-great-champion

Night of Champions – Team Edition is an in-house member’s battle for the belt!

Are you a champion? Show us your stuff!

Teams of 2 – Male/Male or Female/Female
Rx & Scaled Divisions available!
Night of Champions – Team Edition will consist of 2 WODs
WOD 1 – A Lifting Event
WOD 2 – A Partner WOD
Details to come!
6:30 pm – Athlete Check-In
7:00 pm – WOD 1 Start Time

$50 per Team (includes registration for both team mates) Come show us how much of a champ you are!

(Only 1 registration per team – We’ll send an email to get division and partner name)

REGISTER HERE

A Challenge from Coach Tim…

Happy Friday CFA!,

As many of you know, I tend to write about things that are more directly applicable within the walls of the gym. I write and post about this, but in individual conversations we are able to go a little further into what overall health means to me. Not just how to perform a lift properly or what you should/ should not eat. Find balance. Challenge yourself. Appreciating said challenge and attacking it with a win/win mindset can help us grow. We may not win them all, but with this mindset…even a “loss” can be viewed as a “win” if we contemplate and learn from the “loss”.

Here lately, your Coaches at CFA have been studying up on psychology and communication. We want to be able to listen and understand more effectively so that we can be more precise in communicating with you. Communicating …any and all knowledge we accumulate through continued education to make your experience here an experience of progress and growth. Physical. Mental. Emotional. Social. Growth.

The article below is something I stumbled across the other day in search of a different paper. However, I recently had a conversation with someone who had been in a rut. This hit home for me within the context of that conversation, but can be interpreted/applied by all in some form or fashion.

FIXED VS. GROWTH

A couple of highlights that stood out in this article that I see/ hear reflected in people’s daily actions and responses;

  1. Your intelligence and personality can be developed/sharpened, they are not just  “immutably ingrained traits”
  2. There is a piece in the article that speaks about “deliberate practice”.  In the gym, we want to reinforce great form with deliberate practice each day. But outside the gym, we need to employ deliberate practice in other areas of our lives to ensure continued growth and avoid stagnation.

This weekend, I challenge you to get outside. Be still. Be quiet and think.

What area of your life can you grow?

-Coach Tim

September Athlete of The Month – Liz Ronco!!

State your Name and/or Nickname please:liz5
Liz

Words to live by?
“That which does not kill us, makes us stronger.” – Nietzsche

What is your fitness background?
I’ve played volleyball since I can remember. It pretty much ran my life for about 10 years all the way through college, and I loved it. After that, I dabbled in the general gym arena, but it never much caught on. I love to hike and be out doors.

How long have you been CrossFitting?
2.5 years. How time flies!liz3

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I don’t remember the first day as much as I do the introduction class. I started when I still lived in California, so I wasn’t at CFA yet. I remember I felt pretty confident, definitely wanted to get stronger, and slightly intimidated…okay very intimidated. Everything was going along relatively smoothly until I had to do a clean. Let’s just say the execution was….awkward. Since then, I like to think things have gotten a little less awkward – although there are moments. Once I realized the only person I was competing with was myself, I was able to get a lot more comfortable with the workouts.

What’s your favorite part of CrossFit Austin?
My favorite part of Crossfit Austin is the people. From the amazing coaching staff to the evening workout crew. They’re the best!

Current Training Goals/PRs?liz2Working out 5 days a week. Most of it’s done with Crossfit, but I make sure to squeeze in a run or a hike, as well. I travel a lot for work so between that and a desk job, staying active when I can is very important.

What advice do you have for folks just starting out in CrossFit?
Technique, technique, technique. If you are not comfortable with the movement, go a little lighter with the weights – even too light. There is plenty of time to build up. And listen to your body, sometimes it just says ‘no’ or ‘I’m a little slower today’. It doesn’t mean don’t go out there and give it your all, just be mindful when you do it.

What is your cheat meal go to?
Would you like the full list or should I just seem like a normal person and name one thing? Let’s go with chocolate…it’s the root of all my weaknesses anyway. 🙂

Tell us about a moment you felt most proud of yourself during a workout.
I don’t have one moment. I have a lot of moments, which is why I think Crossfit is awesome. The more you work at it the more you succeed and achieve those wins, even the little ones. It’s an amazing feeling and it’s why I keep coming back for more!

If you could create a WOD and name it for yourself, what would it be?

Tall Person WOD
500 meter row
40 wall balls
500 meter row
20 wall ballsliz4
500 meter row
10 wall balls

What are your hobbies, interests and/or talents outside of CrossFit?

I love hiking and exploring new places.

Tell us something we don’t know about you…
I have no boundaries when it comes to my animals. I share my breakfast, lunch and dinner with them. They hang out with me all day in my office. They take over the bed at night. And they come with me pretty much everywhere.

Longhorns or Aggies?
Ummmmmm baseball? SF Giants all the way.

Leave the fine folks of CrossFit Austin with some parting words…
Thank you to everyone for making CFA an amazing and fun place to sweat it out!

liz1