WOD 3/13

A. In 10:00 Build to a max or near max (85-95%) Clean and Jerk

Then…

6:00 E2O2

3 C&Js @ 50-60%

B. 8:00  AMRAP
10 clean and jerks @ 155 / 95 / 65

Then max rounds with the remaining time:
6 Left, 6 right, single arm Russian KBS @ 24K / 16K / 12K
6 goblet squats (same)
4 reps of 15′ out, 15′ back lateral shuffle with line touch
6 ring push-ups


2:00 Rest


8:00  AMRAP
10 clean and jerks @ 155 / 95 / 65

Then max rounds with the remaining time:
6 Left, 6 right, single arm Russian KBS @ 24K / 16K / 12K
6 goblet squats (same)
4 reps of 15′ out, 15′ back lateral shuffle with line touch
6 ring push-ups
*total rounds combined in both amraps is your final score.

 

Scaling Guide:
– 7 – 10 rounds, about 1:30 per round after the clean and jerks.
– Scale Up: Kb hang snatches instead of swings and 10/6 ring dips instead of push-ups.

WOD 3/11 – Open WOD 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

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Fitness Fundamentals: Conditioning

This is the second article in our “Fitness Fundamentals” series, last week in part one we addressed Nutrition. These articles are for those just starting a health and fitness journey who need simple actionable advice to start improving right away. For those whom fitness is already an active part of their lives, fundamentals are something that should be revisited consistently to make sure the foundation of our hard work remains solid in support of our goals.

 

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Today we address “Metabolic conditioning” or just “conditioning”. This type of exercise goes by many names but I like to think of it as exercise that is limited or regulated by your ability to breath or control your heart rate. Most new to fitness will recognize this as “Cardio”.

 

Crawl before you walk…

And more importantly walk before you run.  Walking is one of the most beneficial types of exercise most of us tend to neglect.  Walking improves aerobic capacity, aids in recovery, provides mental stress relief, and is just generally good for your soul. For folks who are just getting back into training (or starting for the first time) walking is a great way to prepare and progress your feet into higher impact movements like running.   

Action step:
Add a 60-90 minute walk 3 days a week to your routine. Preferably find a great park or some nature to make it an even more enjoyable cathartic experience. For those just beginning this is a very important first step into actual exercise that should not be downplayed. For those of you currently training hard, walking provides mental and physical recovery from the higher intensity work you’re used to.

 

Variety is the spice of life

Despite what conventional wisdom suggest there are far more injuries involved in distance running than weightlifting. Why is it that throwing 300 lbs over your head is statistically safer than going for a jog? The short answer is because distance running imposes repetitive stress on the same muscle groups, ligaments, and tendons over and over again that is absent in competitive weightlifting.  The key point is doing the same thing all the time eventually breaks down specific areas of your body’s structure. This can be avoided by learning and applying a wide variety of movements into your training program.

Action step:
If running or jogging represent your entire conditioning training take the time you normally run and do a different movement. If you have access to equipment you could row, bike, or swim in lieu of running. You can also sub a simple bodyweight exercise like burpees.  For my hard charging CrossFitters sometimes what looks like variety can also become repetitive stress.  I challenge you to take a week to do the opposite. Only run, bike, swim, or row the times prescribed (or average time of completion) of the WOD and see how it differs from your normal training.

 

Go Slow and Fast
Finally the importance of varying intensities is important as well. Most inexperienced trainees have the “more is better” mentality so ingrained,  that junk miles and slowish work dominates they’re conditioning training. The goal should be a balance of short fast sprint type work, medium to moderate effort work at a challenging pace, and longer slower work.  

Action step:
Here is a weekly template that can be utilized today by anybody at any skill level:


Monday:
20 Rounds
:10 Sprint @ 100% effort
:50 Rest

Tuesday:
5 Rounds
5:00 of work @ at challenging, but sustainable effort (hit the same distance / total work each round)

7:00 Rest

Wednesday:
20-30 minutes @ steady state / pace

Thursday
Rest

Friday:
4 Rounds
2:00 work @ As fast as possible
Rest until you feel 100% (typically 5-10 minutes)

Saturday:
20-30 minutes @ steady state / pace

Sunday:
Rest

 

**Walk 60-90 minute 2-3 times a week either on rest days or after training”
**Any type of exercise can be used for this but rowing, running, biking, or swimming will yield the best results.  Running is not suggested for someone brand new to training, or who is overweight.

 

Thanks for stopping in! Our next installment we will discuss gymnastics and bodyweight only training.

WOD 3/10

A. 8:00 E202
4-6 TTBs

B. In 20:00 Minutes or less
25-20-15-10-5
Step-ups / leg @ 20” / 16” / 12”
Russian KBS @ 24K / 16K / 12K
Ball Slams @ 10 lbs
*no time recorded

Optional ‘Cash Out’:
3 rounds
10 chest-to-bar pull-ups
15 wallball shots

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WOD 3/9

A. 8:00 work on Ring Dip or Strict MU progressions

Then…
8:00 E202
2-5  Ring Dips or Strict MU progressions

B. 18:00 EMOM
Min 1 – 3 Back Squats @ 60-70%
Min 2- 5 / arm SA Ring Rows
Min 3 – Rest

C. 4:00 AMRAP
10 Thrusters @ 95 / 65 / 45
30 DUs (60 Singles)
*Time recorded

“Don’t wait for extraordinary opportunities. Seize common occasions and make them great. Weak men wait for opportunities; strong men make them.” -Orison Swett Marden

WOD 3/8

A. For Time

1200 M Run (10:00 Cap)

Then..
5 rounds (4 Rounds)
12 chest-to-bar pull-up (jump CTB)
12 kipping handstand push-up (Seated DB Press)
12 power clean @ 95 / 65 / 45
18 wall ball @ 20lb/10′, 14lb/9′, 10lb/8′
*Time recorded

*30:00 Cap

Scaling Guide:
– 22 – 30 minutes
– Scale-up: 135 / 85 PC, 4”/2” Deficit HSPU

“Success is a science; if you have the conditions, you get the result.” – Oscar Wilde

WOD 3/7

A. Spend 10 minutes working up to a challenging (80-90%) Split jerk out of the rack

B. 5 rounds for time
5 Jerks @ 155 / 95 / 55
7 Front squats (same)
9 toes-to-bar
30′ dumbbell walking lunge – one in each hand @ 30-35 / 20-25 / 10
15 burpees
1 min rest
*time recorded

*25:00 Cap
Scaling Guide:
– 13 – 25 minutes, about 4:30 per round (including rest)

Introducing your March Athlete of the Month || Bruce Cline! 

Check out his intervew

March Athlete of The Month: Bruce Cline!

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 March Athlete of the Month is Bruce Cline! Bruce finished up fundamentals with Coach Tim and joined group classes in September of 2016. You’ll usually catch him with the 4:30 pm crew. Bruce has a fire for training that is tough to match. It’s been really exciting to see the progress he’s made in the short time he’s been here. He gives it all during class and puts in the extra work to reach his goals. All that work has certainly paid off in his time here! We’ve enjoyed Bruce’s positive attitude and watching his continuous gains over the last few months and we’re excited to see him continue to progress for many more years! Bruce, we are proud to have you as our March Athlete of the Month and as an awesome part of this community. Thanks for all your hard work! Congratulations!

 

State your Name and/or Nickname please:
Bruce Cline

Words to live by?
“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.” Marcus Aurelius

What is your fitness background?
Organized sports in High School, Unorganized sports in College, Mountain Climber (many 14ers and soon to be a 19er).

How long have you been CrossFitting?
For two trimesters.  The first 3 months were real pukey, the second 3 have been less pukey but the aches and pains have increased!

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I was excited to learn new techniques and proper movements but I was pretty winded early in the lifts and would get nauseated quickly.  Today, I can push the engine a little harder.

What’s your favorite part of CrossFit Austin?
The people.  Everything that seems to divide our nation today (politics etc.) doesn’t enter this realm…I think it stays in our cars or at home or on Facebook LOL.  We enter the gym as one group and that is a refreshing 1+ hours of good butt kicking.

Current Training Goals/PRs?
Do a muscle up in 2017.
Do double-under(s) in 2017

What advice do you have for folks just starting out in CrossFit?
Be patient.  Look around the gym…if someone is killing a workout; I guarantee they have put in many hours or years.  Don’t be afraid to work hard.

What is your cheat meal go to?
Mexican Food & Beer

Tell us about a moment you felt most proud of yourself during a workout.
Going a little harder when everything hurts.  That decisive moment can come once in a workout or 100 times, but it feels good when you give it the middle finger and push harder.

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

4 Rounds for time, no Cap
400m run with medicine ball (20lb/14lb)
10 reps deadlift at 60%
20 wall balls
20 push-ups
20 sit-ups

What are your hobbies, interests and/or talents outside of CrossFit?
Landscaping.  I love fossils.  I can ride a unicycle.  

Tell us something we don’t know about you…
I discovered a juvenile triceratops (or part of it) on a dig in Wyoming.  I touched something that lived 65 million years ago.  I also have a T-Rex tooth and that is just badass.

Longhorns or Aggies?
I root for both of them.

Leave the fine folks of CrossFit Austin with some parting words…
“Everything is only for a day, both that which remembers and that which is remembered” Marcus Aurelius

 

WOD 3/6

A. Spend 8 minutes working up to your 1 rep max strict ring dip (or progression)

B. In In 20:00 find a 1 RM: Deadlift
*weight recorded

C. For time. 3 rounds

10 Deadlifts @ 275 / 185 / 85
50 Double Unders* (Scale: : 4 singles and 1 DU attempt 10 rounds)
*time recorded
*DL weight should fall in the 65-75% of max DL range.
*20 Minut Cap

 

Optional ‘Cash Out’: 5 rounds of “Cindy”


Scaling Guide:
– 3:30 – 7:00, about 1:45 per round.
– Scale Up: 4 rounds

Motivation Monday –

crossfitaustinHere’s your #MondayMotivation, folks!! || Special shout out to this hard working gal, Libby. Not only does she get in here and work her tail off making improvements every day, but she does it all without sight. Recently, Libby completed her first workout with box jumps completely unassisted. || Proud of all of her work and accomplishments! We’re so glad to have her at CFA and we look forward to seeing all the amazing things she accomplishes in her time here! -Coach Genevieve

#UDGUDE #CFAcommunity

 

WOD 3/4 – Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars (hanging knee raises)
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups (chin over bar pull ups)
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells (35 lb)
Women use 35-lb. dumbbells (20 lb)

 

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