Olympic Weightlifting 101

erica

CrossFit Austin and Austin Weightlifting would like to introduce to you our new Olympic Weightlifting 101 course! We are excited to begin a program that will help beginners dig deeper into the world of Olympic Weightlifting. We’re offering 6 week course as an introduction to the Olympic lifts in an effort to better prepare our new folks for the next step in their training, whether that is CrossFit group classes or our Group Olympic Weightlifting classes.

When: Tuesdays at 5:30 pm & Saturdays at 9:00 am – First session begins September 1st!
Cost: $60

REGISTER HERE 

Olympic Weightlifting 101:

Weightlifting 101 is designed to teach beginners proper form and technique of the Olympic lifts, The Snatch and The Clean & Jerk. We will break it down to the basics and take time to analyze and correct form so that you can perform these lifts safely and efficiently. Through a series of progressions over the 6 week period, our goal is to have you lifting confidently as you transition into the next step of your training whether it be CrossFit group classes or our next level of Olympic Weightlifting classes.

 

6 Weeks || 12 Sessions
The Weightlifting 101 class will meet 2x/week on Tuesdays at 5:30 pm and Saturdays at 9:00 am.

 

1 Coach || 8 Athletes
This course is limited to 8 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.

To see a schedule of our upcoming courses click here.

To learn more about the coaches teaching Weightlifting 101 click here.

The Prep at CrossFit Austin || August 31

prepsept

The next cycle of The Prep at CrossFit Austin will start on Monday, August 31st
REGISTER HERE

Want to get started right away? Join our Private Prep course!
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

[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
Private Prep Option: $250

Course Times:
{6:30 am on M/W/F} or {6:30 pm on M/W/Th}
August 31 – September 25

Congratulations to July Competitors & PRs!

It is so exciting for us to see so many of our folks getting out into the community to compete! Great job on all your accomplishments CFA! Keep up the great work!

We had a huge crew of folks come out to join us for Murph Day 2015 – Congrats to everyone who participated!

Good Luck to August Competitors!

Leah Alter has qualified for the Masters World Cup of Weightlifting and will be competing on August 12th!

Congratulations to these PRs!

Leah Alter: 49K (108 lb) Snatch
Jose Gonzalez: 110 lb Snatch
Leigh LeGare: 255 lb Front Squat
Emily Keisler: 190 lb 2 RM Back Squat
Bianca Moncada: 195 lb 1 RM Back Squat
Alex Janss-Garza: 130 lb Snatch
Matt Milldrum: 300 lb Front Squat
Chandan Singh: Up 10 lbs on his Front Squat and 20 lbs on both his Back Squat & Clean

Amazing work team. If you are interested in setting up a consultation to discuss your goals and make a plan to reach them, contact Coach Tim and we’ll get you scheduled! Tim@crossfitaustin.com

If we missed anyone please be sure to shoot us a message. If you have an event coming up in August, let us know!

Contact info@crossfitaustin.com with your competition details!

August Athlete of The Month: JoAnna Brand!

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 August Athlete of the Month is JoAnna Brand! JoAnna is typically an evening gal, mixing it up between 4:30 pm, 5:30 pm, and 6:30 pm.  She joined us a little over a year ago and has established herself as one of the #badassbabes of CFA. She comes in with the goal to always better herself and learn something new every day. She’s always got a fun community shindig happening whether it’s a group trail run or tailgating in the CFA parking lot. Come hang out with her and you’ll see why she’s our AOM! Congratulations JoAnna! We are thrilled to have you as this month’s Athlete of the Month.


State your Name and/or Nickname please:

JoAnna, but will answer to Jo, JoJo, and Jody (Dad gave me the nickname, no idea how/why he came up with it, but OK)jo1

Words to live by?
The cure for anything is salt water- sweat, tears, or the sea.  ~Isak Dinesen

What is your fitness background?
I’ve always been an outside kid.  Climbing trees, hiking, biking… later, volleyball, softball, eventually running and rollerblading.  Got into trail running in late 2007/early 2008, never looked back. CrossFit became part of my routine in 2009.

How long have you been CrossFitting?
Since ’09

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
Like I was home.  But with lots of work to do!!  I’m stronger now, but still have LOTS of work to do…

What’s your favorite part of CrossFit Austin?
That’s an easy one: the people, first off, and the programming, secondly.  Both are key.  I really felt like I was home when I came to this box.

Current Training Goals/PRs? To master the snatch, in form (weight is less important to me), increase my clean PR, 300# deadlift (50# to go!!), get more comfortable in my heavy back squats, and heavier… and yes, to someday get a muscle up.

If you could pick a Pandora station to always play, what would it be?
I like so many different kinds of music, that would be hard to narrow down.  Would have to include Foo Fighters, LZ, Rage Against the Machine, Willie, Waylon, & The Boys (including Johnny Cash, George Jones, Don Williams) with some of the Girls (Patsy Cline, Tammy Wynette, Dolly, etc), Metallica, Hank Williams, Sr., Third Eye Blind, Matchbox Twenty, Kid Rock…  Weezer…  Louis Armstrong… Billie Holiday… Jimmy Reed, Wilson Pickett, John Lee Hooker… KISS.  Shit.  Music is one of my FAVORITE things.  Pandora would explode if I tried to plug in all the music that is essential to my mental well-being.  I could go on and on…  Really.

Tell us about a moment you felt most proud of yourself during a workout.
I don’t know.  Any time I do multiple pull ups or T2B and don’t rip my hands…?  I also felt pretty proud to finish Murph the last two years Rx and feel OK the next day on both occasions.

If you could create a WOD and name it for yourself, what would it be?
A chipper, for sure… some compilation of Cindy/Angie/Murph/Grace.  Have to have pull ups, push ups, overhead squats, and some heavier power cleans…  NO DOUBLE UNDERS or pistols.  😉  So many options…joanna

You’ve started a little Thursday evening tradition. Tell us a little about how Tailgate Thursday came to be and what it’s about!
I think it will just be a warm-weather tradition, when the days are long, but… I usually (during the long days, not after time change) run on Wednesdays after CF, with my other tribe (of trail runners), and my cooler is usually stocked with cold beer for post-run…  too much trouble to clean it out b/t Wed and Thursday, and with the (wonderful) heat we’ve been having, and fun WODs on Thursdays, the call of the Yeti could not be ignored!  It was a spontaneous event one week, and then Tim cemented the event the following week…  Any excuse to enjoy a frosty recovery beverage with quality folks, I’m IN.  Great opportunity for everybody to get to know one another on a different level.

What are your hobbies, interests and/or talents outside of CrossFit?
Besides trail running and climbing trees, I am a voracious reader.  And enjoy spending time with my folks and family and friends who are like family.  Eating good food and drinking good wine/beer also a top priority. 

Tell us something we don’t know about you…
Hmm.  I’m adopted.  And kind of won the parent lottery, if you ask me. Could also have any number of my friends vouch for that… 

Longhorns or Aggies?
Cowboys. 😉  (and the Longhorns)

Leave the fine folks of CrossFit Austin with some parting words…
Life is short, no one gets out of here alive, so treat every day as a gift, and remember that every time you see a friend or family member might be the LAST time, so try to leave on a positive note.  Make sure you take time to LIVE. Oh, and laughter really IS the best medicine. 

Free Community Workout || August 8

Work hard | Sweat hard | Play hard

Come join us on Saturday, August 8 @ 10:00 am for a free workout with the CrossFit Austin community!  

Community workouts are open to everyone and a great way to find out what CrossFit is all about.

All skill levels welcome.

Current members: Bring a friend

First timers: Meet a friend

REGISTER HERE

    freeaugustwod

Team SuperFit Games @ CrossFit Austin || October 10

full (2)

CrossFit Austin is hosting the Team SuperFit Games! Event details are below. Tickets are on sale NOW with discounts for you early birds. Grab a partner and get to it!

{Register Here}

Check it out>>> Event Page

Event Date
10/10/15

Event Time
7:00 AM – 7:00 PM

Format
2 person team

Cost
$179 (early bird) / $199 Regular

Live Scoreboard
View

Divisions – Descriptions below
MM RX
MF RX
FF RX
MM Novice
MF Novice
FF Novice

 

Some benefits of our events:

  • Most experienced event staff of its kind.  Not another one-off weekend throwdown!
  • Indoor venues for all our events, meaning sponsors, athletes and spectators don’t deal with the weather
  • Fun, friendly atmosphere
Competition Idea

We believe being fit means being able to do well across a variety of different physical tests. As such, we’ve designed a competition that tests people for all-around skills.

Games Format

The games will incorporate a variety of different skill sets and be scaled to any level athlete. We will incorporate standard movements (bodyweight, weightlifting, kettlebells, running, rowing, etc…) in workouts that will be selected to test athletes in strength, endurance and skill. We will announce the 3 events that all competitors will participate in 48 hours prior to the competition. We typically hold a finals workout for the top 5 teams, though this varies from competition to competition.

Sample Workout Formats

Event 1: 7 minutes to establish a 1 Rep Max Hang Snatch
Event 2: 3 Rounds of Row 500 Meters, 21 Squat Cleans, 21 Burpees
Event 3: AMRAP 10 Toes-to-bar 10 Thrusters

 

Divisions
Available divisions can be seen in the registration options.

RX: RX means you can do almost every “girl” workout RX. In some cases, weights and movement requirements will be more challenging than the “girl” workouts.

Novice:  Novice is for athletes new to SuperFit, or competitions of it’s kind.  Expect weights and movements that are still challenging, but not as challenging as our RX division.

Masters:  While not always available, the Masters division is for athletes 45 and older.  Expect the workouts to be somewhere between the challenge of the Novice and RX divisions.

Games Scoring and Rules
Please refer to our scoring and rules page.

Prizes
We will have a prize basket for our winners from our sponsors, as well as a custom SuperFit medal  RX winners can expect to receive larger prize packages than the Novice winners.

Swag
All athletes will receive a great contest shirt from Hopper Apparel, as well as a variety of samples and freebies from our sponsors.

Entrance
Games will be open to all level athletes over the age of 16. We encourage athletes to be familiar with different fitness domains and have some exposure to CrossFit style workouts. .

Refunds
We do not do refunds for our events, but will happily accept ticket exchanges if you can find someone to buy your ticket.  Please make sure to fill out a registration change request if you sell or buy a ticket. Ticket changes must be made at least 2 weeks before the event.

Spectators
Please bring $10 if you want to spectate. Kids 16 and under are free.

Weather
We will hold the event, even in a blizzard. Please come prepared.

CrossFit Games 2015 || 15% off The Prep & $15 Drop-ins!

In honor of the 2015 CrossFit Games, CrossFit Austin has some exciting news for you!

If you are new to CrossFit and looking to get started, join us for The Prep Course and receive 15% off!

The Prep at CrossFit Austin is designed to introduce folks that are new to CrossFit to the fundamentals and essential movements often seen in our group classes. It is a course that teaches proper movement, recovery, mobility strategies, and a crash course on nutrition & lifestyle.

Regular Price
Group Prep: $200 15% off = $170! [Register Here]
Private Prep: $300 15% off = $255! [Register Here]

Use Code: CFG15 to receive discount!

Offer valid through July 31

Our next group session of The Prep begins on Monday, August 3rd.

If you’d like to get started right away, join us for The Private Prep! Completed in 5 1-on-1 sessions, The Private Prep will teach you everything you need to know and get you moving in no time!

Check out all the details on The Prep HERE!

************************************************************************************************************************************

Visitors: If you’re an experienced CrossFitter and looking to drop in, enjoy $15 drop in visits through the end of July! (Normal rate $25) We’re looking forward to having you sweat with us!

Contact info@crossfitaustin.com to register!
Offer valid through July 31

The Prep at CrossFit Austin || August 3

prep

The next cycle of The Prep at CrossFit Austin will start on Monday, August 3rd.
REGISTER HERE

Want to get started right away? Join our Private Prep course!
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 give a shit 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

[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
Private Prep Option: $300

Course Times:
{6:30 am on M/W/F} or {6:30 pm on M/W/Th}
August 3 – August 28

Congratulations to June Competitors!

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

Coach Wes Kimball, Leah Alter, Beverly Lopez, and Nick Piacente competed in the Naturally Fit Oly competition on June 6th:

Leah qualified for the Master’s World Cup!

 

Kim Scott competed in the AFM Fittest Competition on June 13th:


She came in 7th in my division and did the best at:
Burpees – 1st place
Med Ball Toss – 2nd place
40 Yard Dash – 4th place
Mystery Test 2 (under/over) – 5th place
Strict Pull-Ups – 6th place

Lee Perry, Wes Kimball, and Erin Dickson competed in the Bat City competition on June 27th.

Congrats to everyone who participated in MURPH Day 2015!

murph2015group

If we missed anyone please be sure to shoot us a message. If you have an event coming up in July, let us know!

Contact info@crossfitaustin.com with your competition details!

July Athlete Of The Month: Mitch Tabera!!

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 July Athlete of the Month is Mitch Tabera! Mitch joined CrossFit Austin back in 2012. He is always the first to volunteer to help us out, he’s a great classmate, and he’s one of the most badass guys we know! Mitch is also part of the chicken o’clock crew, knocking out his workout during the 5:30 am class. Come join Mitch for an early WOD and then maybe he’ll take you for a spin in his 58′ Belair! Congratulations Mitch! We are thrilled to have you as this month’s Athlete of the Month.

State your Name and/or Nickname please:
My name is Mitch Tabera, no cool nickname to share, but I have been referred to as a “Badass” by some of my 5:30 am class CFers’.  It is possible, they are just being nice since I am the elder in the class!

Words to live by?mitch2
Treat people the way you want to be treated.

What is your fitness background?
Since my employment in law enforcement began I have tried to stay fit.  I have only had to chase someone once in my career and I was wearing cowboy boots at the time.  I caught him!  I have done 5k’s, 10k’s, a Marathon, and several sprint triathlons beginning in my late 30’s.

How long have you been CrossFitting?
 I started Crossfit in Hawaii at Crossfit Oahu in December 2008.  I use to drive by it almost daily when we would take suspects to jail and decided to give it a try.  I obviously was hooked on day one.  I remember being extremely sore for almost a month.  I literally would crawl up the stairs at our house because my quads were so torn up.  I always have been an early bird so the 530am class works best for me.

What’s your favorite part of CrossFit Austin?
Like everyone else who joins a box, I enjoy the welcoming supportive “family” atmosphere.  Since 2008, I have been to lots of different Crossfit gyms as a drop-in, or member, and this is the common denominator. 

Current Training Goals/PRs?
Crossfit goal is to just keep getting stronger and faster.

What keeps you getting up for that 5:30 am class?
The 530am class allows me to stay consistent.  My workday is too unpredictable so getting it done early gets the day started right. mitch

If you could choose one Pandora station to always play, what would it be?
I always use AC/DC Pandora for my home WODS.  I have a concept rower, pull up rig,  rings, and free weights in my garage gym.

Tell us about a moment you felt most proud of yourself during a workout.
In Aug 2011, I did 20 rounds of Cindy.  My best effort for this WOD.

If you could create a WOD and name it for yourself, what would it be?
How about  a quick 21, 15, 9 of Burpees and thrusters for time with 95/65, and 75 for “MASTERS”.

What are your hobbies, interests and/or talents outside of CrossFit?
Hobbies include working on the home landscape, finding the tastiest BBQ, and keeping my 58 Chevy Belair running.  I have had this car since I was 15 years old and it has traveled with us to CA, WA, HI, and now Texas.

Tell us something we don’t know about you…
My wife and I have five kids and 11 grandchildren.  Two of the oldest grandchildren just started college.

Leave the fine folks of CrossFit Austin with some parting words…
For  those of you starting out in Crossfit showing up for class is just half the effort.  Don’t give up.  Know your limitations.  Crossfit is a lot like golf in that you really are only competing against yourself. Don’t be discouraged if the person next to you can lift more or run faster than you. You will get there!