Announcements

Performance – Week 5 of 8
20 min Every min on the min (Alternate)
Odd- 2 Clean and Jerk @ 65-70%
Even- L-Sit Hold for :20 sec

4 Rounds
300m MB Run
10 Kipping Pull ups
5 MB Russian Triangles/side
*Record Time

Foundations (Test Day)
Skill: Row

A. 3 x 500 M Row Rest appx 2:00
*record best split
B.  25 Wall Balls
25 Push-ups
25 KB Swings
25 Jump Pull-ups
*Time Recorded

Why Youth Strength and Conditioning Matters
*Post thoughts to comments

“I never allow myself to become discouraged under any circumstances. The three great essentials to achieve anything worthwhile are first, hard work, second, stick-to-ittiveness, third, common sense.” – Albert Einstein

Performance – Week 5 of 8 Anaerobic Work
A. Front Squat x3x5@RPE 8 Rest 2:00
B.
5 Rounds
15 Wall Ball
Rest :30
200m Run
Rest :30
10 Burpees
Rest :30
*Record Time

Foundations
Skill: Clean

A. Hip/Hang Clean + Push Press  x1-3×5
B. Back  Squat x3x5
C. RDL x3x5
D. Front/Side Planks x :90 / position
*Back Squat Recorded (On test sheet and Board)

Early Sport Specialization Not A Good Idea, Expert Says
*Post thoughts to comments

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” – Joshua J. Marine

CFA’s Youth Fitness Program Launches Tomorrow at 9:00am and 5:30pm! Click here to learn more!

Performance – Week 5 of 8
A. Snatch x2x4@55-75%, x1x4@80-85% Rest 90 sec
B. RDL x8x3 Rest 1:00

4 Rounds
150m Row@100% (Damper 6 for Women, 8 for Men)
Rest 2 min
100m Skips for Height
Rest 2 min

Foundations
Skill: Kip Pull-ups

EMOM alternating for 20:00
3-6 Ring Rows / Half Kneel DB Press
3-6 Reverse Lunges

5:00 AMRAP
5 Kip Pull-up
10 Sit-ups
*Total Reps recorded

Dear Mark: The Purpose of Body Hair and the Non-Essentiality of Dietary Cholesterol
*Post thoughts to comments

“The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching.” – Anson Dorrance

KJ GETTING AFTER MAY’S CF CLASSICS!

All Levels
200 Wall Ball
200 Double Unders
100 Pull ups
*2 Partner Teams
*Record Time

Here’s a little Double Under motivation!
[youtube]http://youtu.be/010KyIQjkTk[/youtube]

Performance – Week 4 of 8 Mid-Cycle Test Week
20 min Dynamic Warm Up

5 Rounds for Quality
5-8 Kipping Pull ups
5-8 Candlestick Rocks 
5-8/ea arm DB Snatch
5-8 V-Ups
5-8 Supermans

Wheat Contains Over 23,000 Potentially Harmful Proteins
*Post thoughts to comments

“The will to win is important, but the will to prepare is vital.” – Joe Paterno

In case you missed it, here is this month’s newsletter!  There is a bunch of great information, shout out to Regionals’ Athletes, CFA’s newest coach, and a list of the awesome upcoming events!! Check it out!

CFA’s June Newsletter

Performance  – Week 4 of 8 Mid-Cycle Test Week
A. Power Snatch 15 mins to Find 1RM
B. Front Squat 15 mins to Find 1RM
C. Bench 15 mins to Find 1RM

Foundations
Skill:
Hip Snatch Progression
Hip Snatch x1-3×5

A1. Front Squats x1-3×5
A2. Weighted Pull-up x1-3×5
B. RDL x1-3 x5
C. Front/Side Planks x :90 / position
*Hip Snatch Weight Recorded

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” – Unknown

CrossFit Austin is proud to announce and welcome the newest addition to our coaching staff, Thomas Lower! Thomas has an extensive background and will be an incredible resource and coach for all of us! Thomas will be coaching group classes, individual clients as well as Specialty classes.  He is a great resource that we can all learn from.  Thomas currently holds American Records, CrossFit at the Regional level, and Olympic Weightlifting at the National Level.  We are so excited to have such a passionate, well-rounded, and talented individual join our team!

Here are a few words from Thomas:

What a great opportunity to be a part of the CrossFit Austin team!   Strength and Conditioning has been my passion for as long as I can remember.  I am excited to share my experiences to help our athletes excel, as well as expand my own knowledge from the coaching staff to continue becoming a great coach.  I am looking forward to meeting the whole CrossFit Austin Family!

Performance – Week 4 of 8 Mid-Cycle Test Week
Make Up / Aerobic Recovery Day
30:00
Zone 1 – Walk, Row, Bike

Foundations (Test)
Skill
KB Swings

A. EMOM alternating 20:00
Even: 3 KB Swings
Odd: 3 Push-ups
B. 1 Mile Run cap 12:00 (Test)
*Mile Times Recorded

Ask Coach: Gluten…
*Post thoughts to comments

“The pain of discipline is far less than the pain of regret.” –Sarah Bombell

Should I? How will I?

Today’s article is a short one discussing a simple concept. In Rory Vaden’s book, “Take the Stairs”, Vaden dedicates an entire chapter to the art of decision making. In life, and in training, decisions have to be made every single day. Those decisions take focus, and cost lots of emotional energy. That said, a simple shift in how you frame the decision will pay big dividends in your ability to make progress. Today, I give you examples of how to re-frame your thoughts so decisions no longer weigh you down, but rather help you progress.  Simply change your language from “Should I do this?” to “How am I going make this work?”

Examples:

Should I start exercising? —>How will I make this training program help me achieve my goals?

Should I start a diet? —> How will I eat healthier to improve the way I look, feel, and perform?

Should I get better at the Olympic lifts? —> How will I get better at snatching?

Should I work on flexibility or mobility? —> How will I improve my hip and ankle mobility so I can squat better?

You get the point.

People ask or tell me what they “should” do all the time. What they don’t realize is that  when they say this, they’ve already admitted that they need to take action. By switching the question to “How will I” you commit yourself to action, and action is the key to progress.  Remember:

Action > Inaction

Wrong Action > Inaction

Even if you don’t get it right, you’ve done something to move your progress along.  At the very least you can learn from a mistake. What is there to learn from doing nothing?