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The Prep at CrossFit Austin || February 29th

The next cycle of The Prep at CrossFit Austin will start on Monday, February 29th
REGISTER HERE

 

THE PREP COURSE

[what]    What we like to call “The Prep” is designed to introduce new clients to the fundamentals and essential movements often seen in our group classes. The Prep is a course that teaches proper movement, recovery, mobility strategies, and a crash course on nutrition & lifestyle. This beginners program ultimately gives our clients the tools to make their time at CrossFit Austin life changing. 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 stuff is what we’re all about.

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 consistency being a focus. Regular exposure to the movements will adequately prepare each client 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 ‘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.

[structure]    The Prep = 1 Month of CrossFit Austin

If there’s one thing we take seriously, it’s quality over quantity. Yes, we care about each and every person who walks through our doors on a deeper level. You aren’t a dollar sign or a name on a sheet. You’re a member of our family. In our opinion, there’s no way to teach anyone new to CrossFit quality movement and technique in a short amount of time. Thus, our introductory course that isn’t a cram session squeezed into a few day’s time. It’s an investment of a month on both ends. You meet with your coach 3x/week for 4 weeks, learning the ins & outs of what CrossFit and CrossFit Austin is all about.

1 month | 12 Sessions
Just show up; we’ll do the rest. The Prep course you enroll in will meet 3x/week for 4 weeks.  Structured like a CrossFit Class, your Prep course classes will be at the same time each day throughout the course length for 1-hour. Just show up, we’ll do the rest (we mean it!) –  Your coach leads you through the hour class, from welcome, to warm-up, to workout with the learning in between.

1 Coach | 6 athletes
The Prep Course is limited to 6 clients per course to ensure everyone gets quality, semi-private coaching, and our coaches can focus on teaching instead of managing.

With limited space in each course, wait-list opportunities are available.

>>Click here<<  to see a schedule of our upcoming  Prep Courses

Learn more about the CrossFit Austin coaches leading The Prep here.

PRIVATE PREP COURSE

Want to get started right away? Join our Private Prep course!
REGISTER HERE
Private Prep Option: $250

[what]     For those that can’t make our available Prep Course classes  or would prefer a more private introduction to CrossFit, we offer the “Private Prep”. You get all the great resources and coaching we provide in the Prep Course in one-on-one, private training with a coach. Due to the smaller more flexible setting we are able to expedite The Prep process  and get you through the material quicker.

[structure]     The Private Prep = 5 Private Sessions

No different than our regular Prep Course, the Private Prep focuses on quality instruction. Structure is a bit different though – You and your coach will meet for 5 private training sessions based on your scheduling. Each session runs for one-hour.

2 Weeks | 5 Sessions
Just show up; we’ll do the rest. 5 private session over the course of 2 weeks scheduled at your convenience.  Your coach leads you through the hour’s session, from welcome, to warm-up, to workout with the learning in between.

1 Coach | 1 Client
The Private Prep Course is a one-on-one private introduction to CrossFit. Your coach will take you through the Prep Course curriculum in 5 private sessions, and  tailor the program to your individual needs.

>>Click Here<< to enroll in a Private Prep Course and we will contact you within in 24 hours to schedule your sessions with your coach

Pricing:
Group Prep Option:  $200

Course Times:
{6:30 am on M/W/F} or {6:30 pm on M/W/Th}
4 weeks beginning February 29th!

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Night Of Champions || WOD ANNOUNCEMENT

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We are 5 short days from our Night of Champions competition! As promised, below are the WODs we’ll see this Friday with 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

Event 1

Max Deadlift

Each team member will find a max deadlift.  Teams will be grouped on bars together by announced opening weights and each bar will move up in weight every minute. Teammates best lifts will be added together to give the team a score.

Event 2

1200 M Run
50 Burpee Box Jump / Step-up
40 Hang Cleans
15:00 Cap

Rx 
M: 24” box, 165 lb barbell
W: 20” box, 105 lb barbell

Scaled
M: 20” box, 115 lb barbell
W: 12” box, 75 lb barbell

Athletes will run a total of 1200 meters between them. This can be split into an 800 and a a 400 or two even 600s. The athletes will then proceed to the burpee box jump / step ups where the reps can be split anyway they see fit. Athletes may jump or step onto the box at their own discretion. Teams will then move to the hang cleans where they may split the reps however they see fit. Hang cleans must start between the knee and the hip and can be received in muscle, power, squat or split position.

*15:00 Time Cap

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Movement of the Week || Chest To Bar Pull Ups – Part 2

Here's part 2 of our chest to bar series. This time around, focusing on the kip. These can also help with regular pull ups! Check out more videos at www.youtube.com/channel/UCJz-dOyuDWguw1OoRCkaq_w #kipping #chestobar #ctb #c2b #crossfit #intheopen #crossfitopen2016 #austin #tx #shoulders Traditional Kip – Muscle Kip Swing This drill is used to reinforce using the shoulder to initiate the swing. The lower body and hips should not swing at all. The athlete will push himself into a tight hollow position, and pull themselves into a tight arch position. The goal is to be as controlled as possible. – Arch / Hollow Kip Swing A tight compact kip swing is important to correctly perform dynamic gymnastics movements. The swing should be initiated with the shoulders, the elbows must remain locked out, keep the belly tight in both the arch and hollow position, and keep the heels together and toes pointed. – Skips This drill is an extension of the Arch/Hollow Kip Swing, with a more aggressive finish. The ’skip’ helps to develop straight arm strength/power, reinforces necessity of tight midline, and can be used as a tool used to understand/develop the timing of when to pull. – Pause at top with Push Away This is used to improve the athlete’s ability to connect pull-ups. The athlete performs a kip pull-up and stop and hold their chest against the bar. The athlete will then push themselves away from the bar and into another swing to pull. This is also a good test of actually pulling strength, if you can perform kip pull-ups but can’t hold the top position for longer than 5 seconds the athlete should work to improve strict static strength in the pull-up. – Full CTB Pull-ups The full CTB pull-up should look fluid and rythmic. Common faults include athletes losing control of the core in the “arch” phase of the swing, leaving the feet behind the bar while pulling the chest to the bar, and allowing the knees to bend or elbow during the “arch” phase of the swing.

A video posted by CrossFit Austin (@crossfitaustin) on

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Movement of the Week || Chest To Bar Pull Ups

Push-up women and men! This week, we’re back with another series of movement videos to help you prep for the Open. This time around, it’s Chest To Bar Pull Ups. These are a tough challenge for athletes new and old, alike. Be sure to practice these movements and you’ll be sure to see improvements! #crossfitopen2016 #crossfit #CTB #C2B #pullups #strict #negatives #intheopen #gymnasty #gymnastics Strict Strength – Scap Pull-ups Begin the movement with shoulders and arms completely locked out and maintain a hollow body position with the glutes and core.  Pull the scaps down and back and do not bend the elbows, then relax your shoulders to return back down into a fully extended position. The goal is to develop the ability to perform 3 sets of 12-15 perfect, controlled reps. – Passive Range Lift off In prone position (face down): while trying to maintain a neutral cervical spine lift your hands (or PVC) off of the ground with focus on squeezing your shoulder blades down and together toward the mid spine. As control improves, you can continue to increase the range by elevating your starting position. Again, purpose is for control of the range, so we are not just slinging are hands up behind us. – Banded Face Pull This is an auxiliary exercise that develops and strengthens the rhomboids, external rotators, and rear delts. Strengthening this group of muscles will help athletes develop a full and proper “finish” of pulling the chest all the way to the bar with retracted scaps. In doing so the face pull helps to prevent athletes from rolling the shoulders to the bar during the “finish”. This exercise can be performed daily, goal is to accumulate 20-40 reps in a row. – Horizontal CTB Pull-ups Focus on maintaining a tight “arch” position by staying fully engaged in the glutes and core. Only raise the feet to a level that allows perfect pulling mechanics, do not try to reach the chest to bar position by rolling the head and shoulders forward to the bar. Goal is to develop the ability to perform 5 perfect controlled reps for 5 sets. – Negatives Jump your chest to the bar and hold the chest to the bar for 2 seconds. Then, slowly lower from the bar for 5 seconds.

A video posted by CrossFit Austin (@crossfitaustin) on

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Movement of the Week || Toes To Bar – Part 3

Check out our final segment of the toes to bar series as we prep for the Open (Feb 25). Make sure to tune back in on Tuesday for our next series: Chest to Bar.  #toestobar #crossfit #intheopen #crossfitopen2016 #strict #upperbody #activeshoulders Straight Arm Strength In our final video of the toes to bar series, we focus on straight arm strength. Improving straight arm strength will make the kip swing more powerful and increase strength endurance for all “hanging” gymnastics movement.  These exercise are shown in order of least difficult to most difficult, and can be performed concurrently with the kip swing and core drills in previous videos. 1. Band Straight Arm Press Downs This can be done with the band set up you see in the video or with an old school cable pulley system if found at globo gyms and hotel/apt. gyms. Keep the arms straight as you press the bar to chest level. Maintain a tight core, and glutes similar to the hollow position. Only move up in band tension or weight when you can successfully complete 12 reps without breaking at the core. 2. Ring Fall outs This exercise integrates core stability and straight arm strength. The goal is to maintain a hollow body position throughout all phases of the movement. The tendency will be to allow the back to overextend, if this is happens shorten the length you extend the arms away from the body at the bottom. Work perfect set of 3-5 reps until you can hold your arms in line with your ears in a perfect hollow position at the bottom for 5 reps. 3. Strict Knees to elbow and Toes to bar These variations simply remove the swing and any momentum it creates from the full movement to force the arms, shoulders, and core to do more work. If you’re not strong enough to do these variations, use a spotter to help get your knees to your chest and toes to the bar. Then, slowly lower your legs for 3-5 seconds. The straighter the legs are the more demanding the exercise will be. Athletes of all ability levels benefit from increasing strength and strength endurance in the “strict” variations of bodyweight movements. Goal here is to develop the ability to complete 3 sets of 5 strict toes to bar with straight

A video posted by CrossFit Austin (@crossfitaustin) on

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Movement of the Week || Toes To Bar – Part 2

As promised, here is part 2 of the toes 2 bar series, aimed at helping you prep for the Open. Enjoy! #toes2bar #t2b #open #core #hollowbody #intheopen #CrossFitGames #CrossFit #2016CrossFitOpen Compression / Core Drills In the first series we focused on the swing and how to maintain a compact rhythmic kip swing to string TTBs together. Our second series we’ll focus on developing the ability to flex and compress at the hips while strengthening the core abdominal muscles. 1. Hollow Hold (Tuck to Long) This is the fundamental position for all gymnastic movements. Being strong in the hollow position allows for better control of the kip swing and stronger transfer of power from hips to the upper body. Start by keeping the knees tucked and the arms straight by your side. The low back should be in contact with the floor, with the hips and shoulder off the floor. To make the position more difficult move the hands overhead and straighten your legs. Try to develop the ability to hold this for a solid 60 continuous seconds in the tuck version, and then do the same in the “long” version. 2. Hands Flat Knee Raises Focus on using the core to pull the hips off the ground, and keep the knees tucked as close to your body as possible. Return the hips and feet slowly back to the ground so you can feel the core working. 3. KB Knee Raises Similar to the previous drill, with the hands straight overhead holding a kettlebell or dumbbell. Focus on using the core to pull your hips off the ground, and keep the knee tucked as close to your body as possible. Return your hips and feet slowly back to the ground so you can feel the core working. 4. Toes to KB Focus on using the core to pull your hips off the ground, and keep your knees tucked as close to your body as possible, at the last second extend the feet to the handle of the KB. Return your hips and feet slowly back to the ground with straight legs so you can feel the core working. Perform 3 sets of 8-12 reps of these drills to develop adequate core strength for the toes to bar.

A video posted by CrossFit Austin (@crossfitaustin) on

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Movement of the Week || Toes To Bar

Our first #Open #movement post includes one of the most notorious bad boys in the #crossfit world…duh duh duh…#toestobar…eeeekkk Check out Coach @txtim3 as he walks you through some skill building #exercises and #progressions of the swing portion of the movement: Swing Progression 1. Arch / Hollow Kip Swing A tight compact kip swing is important to correctly perform dynamic gymnastics movements. The swing should be initiated with the shoulders, the elbows must remain locked out, keep the belly tight in both the arch and hollow position, and keep the heels together and toes pointed. 2. Kipping Knee Raise Small Swing Initiate the movement with a tight compact arch/hollow kip swing. On your back swing (hollow) drive hard against the bar with straight arms and pull your knees up above your waist.  Practice connecting knee raises until you can successfully connect 8-10 reps consistently. This will help you learn the rhythm of connecting kip TTBs 3. Kipping Knee to Chest Initiate the movement with a tight compact arch/hollow kip swing. On your back swing (hollow) drive hard against the bar with straight arms and pull your knees up as high as possible. Work mastering singles and doubles of the knee to chest before trying to string more together. Once you can consistently connect 2-3 reps getting your knees to your chest you’re ready to start focusing on TTBs. 4. Kipping TTB Initiate the movement with a tight compact arch/hollow kip swing. On your back swing (hollow) drive hard against the bar with straight arms, pull your knees up as high as possible and kick your toes to the bar. Initially, focus on being consistent with singles then work to set of 2-3 at a time. The key to connecting TTBs is a great arch/hollow kip swing, so continue to practice kip swings and kip knee raises even once you accomplished your first TTB.

A video posted by CrossFit Austin (@crossfitaustin) on

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Congrats to January Competitors!

It is so exciting for us to see so many of our folks getting out into the community to compete! We had a handful of folks get out and compete in October we couldn’t be more proud. Great job on all your accomplishments CFA! Keep up the great work!

Congrats to Nick Piacente, Leah Alter, Erica Cuellar, and Coach Wes from Austin Weightlifting for their hard work at the Texas State Weightlifting Championships! They lifted some serious weight!

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Nicole Seltman and Jeanette Guerrero both completed the 3M 1/2 marathon and Nicole had a PR on her time! Congrats you two!

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Leigh Legare, Stacey Magnesio, Josh Harris, and Tim Garland competed as a Team at the Fittest Games while Matt Milldrum, Isaiah Rosario, and Austin Coover all represented CFA as individual athletes! Awesome work guys!

If we missed anyone please be sure to shoot us a message. If you have an event coming up in February, let us know!
Contact info@crossfitaustin.com with your competition details!

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CrossFit Austin’s Live CF Open Announcement Watch Parties!

 

CrossFit Austinites – join your coaches on Thursday evenings to view the Live Announcement of The CrossFit Open Workout!!!

Never watched it before? Don’t know what The CrossFit Open’s all about?
The CrossFit Open begins in just a few weeks![learn more here —>http://games.crossfit.com/about-the-games/the-open]

The CrossFit Open is the first stage in determining who goes to The CrossFit Games (you know, the stuff you see on TV!). The Open runs for 5 weeks. Each week, a workout is announced on Thursday evening. Those who are participating in The CrossFit Open have from the announcement time through Sunday to complete the workout announced and submit their score online.

When the workout is announced, there’s a lot of anticipation around what it will be. ALSO – as soon as it’s announced, 2 high-level CrossFit Athletes compete head to head. They find out what the workout is when we do, so it’s an exciting event to watch!

Feel free to bring a snack, a drink, a friend… join us Thursday evening, February 25th for the first Live Announcement!!!!

We’ll set-up the projector and make it a party. See you all there!

We will host a community viewing on the following Thursday evenings:

Thursday PM – February 25th
Thursday PM – March 3rd
Thursday PM – March 10th
Thursday PM – March 17th
Thursday PM – March 24th

Athletes competing in The Open are more than welcome to tackle the announced WOD immediately after the announcement. Please be warmed up and ready to go!!

The Open WODs will be programmed as a part of our weekly programming on Saturday mornings during the 9:00 and 10:00 am classes.

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Night Of Champions – Team Edition || February 19

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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 Max Lift
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

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