A. In 12:00 Minutes Work up to 80-90% of your split jerk in the Behind Neck Split Jerk
B. 15:00 EMOM Min 1- 3 OVHD Squats (as narrow as possible) x 5 sets Min 2 – 5-10 Perfect Push-ups (Super strict form) Min 3 – Rest *build up each set in the OVHD squats to a challenging weight
C. “Death by 10m going prone” *Total rounds recorded
**Start by laying chest down on the ground.
– minute 1 – stand up and sprint 10 meters. – minute 2 – stand up and run 10m, lay down, then stand up and run 10m. – Minute 3 – stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m sprint intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.
Well, 2016 is coming to a close and we are so honored to have these incredible humans filling our space (and our hearts!) day in and day out! It is impossible to express our gratitude for our community’s support and hard work over the years, but we must be doing something right to continue having that support 8 years in! We have some exciting things coming up in 2017 and hope to see continue progress and growth in our community as well!
But first…. We have to recognize the winners of our 2016 Bitter Burpee awards and honor the always coveted Push Up Man and Push Up Woman of the year winners!
Our Push Up Man and Push Up Woman of the Year awards go to Michael Page and Leah Alter!
THANK YOU for representing our little South Austin community so wholeheartedly. We are honored to have you two in this role and hope to continue supporting your journeys for many more years.
“The Push-up Man and Woman of the Year exemplify everything that we love about our athletes, our community, and the human spirit. Not only do these people walk through the doors of CFA day in and day out, and work hard to improve themselves; they go out of their way to lift up everyone around them. They make their friends and families a priority over themselves. They lead and encourage by words, actions, and example. They represent the burning spirit of what makes our little South Austin gym unique and special. We at CrossFit Austin can humbly bestow no greater honor and we give our utmost heartfelt thanks that you both have chosen to make our gym, business, family, and lives a better place!”
***Stay tuned for an in depth interview from both of these folks after the new year. We can’t wait to hear all about what makes them tick!
Bitter Burpee Awards – As we all know.. Burpees suck, and so do these awards 😉
Golden Shoe Award (Kicks on point!) Matt Milldrum
Blood, Sweat, & Cheers (Most Accident Prone, Sweatiest, and Cheerleader)
B. 12:00 EMOM Min 1 – 2 Squat Clean @ 70-80% Min 2 – 3-4 Strict Handstand Push-ups or Progression *Sets across on both movements
C. 7:00 AMRAP 10 Power Snatches @ 75lb / 55lb /35lb 3 Bar Muscle-ups* (Athletic: 5 chest to bar pull ups, Health: 5 Jumping Chest-to-bar Pull-up) *reps recorded
A. 15:00 EMOM Min 1- 3 Back Squats Min 2 – 5/ arm Single Arm Ring Rows Min 3 – Rest *build up each set in the back squats to a challenging weight
B. 8-10 Minute of Kipping Pull-ups Practice C. 8:00 EMOM Min 1- 5-8 Kip Pull-ups Min 2- Rest *scale-up CTB –> Bar Muscle-up D. 4:00 Max Cal Row. *Cals recorded
Finding balancing through the holidays can be difficult, but Coach Wes has some wise words to help!
Its officially holiday time. Thanksgiving has come and gone and we are now 10 days deep into December. This also marks the time of year when the internet starts to tell you how to “Survive the Holidays.” Basically there are a few schools of thought on how to manage holiday season.
Go ape shit crazy, you deserve it! YOLO!
Go against the grain and start your New Year’s Resolution today. Firebomb this holiday season with discipline and self-righteousness.
Find a balance that allows you to enjoy important time with friends and family with out completely undercutting your fitness goals.
As you can a imagine we’re going to make a case for number three. As I’ve stated here before many obstacles in life and fitness can be overcome by creating awareness around the things that are actually holding us back and devising a plan to overcome that obstacle. In my experience there are 3 main obstacles encountered over holidays that can negatively affect our health and fitness goals.
Social outings
While your social life always seems to be competing with you fitness goals, the shear volume of social events increases seemingly exponentially during the month of December. Office parties, and Christmas parties with friends and/or family all squeeze themselves on to the calendar in December. Generally these parties include free booze and plenty of poor nutritional options.
Travel
If you don’t have to spend significant time in an airport or on the road in December, consider yourself lucky. Let me just tell you there are very few “healthy” options in between Wichita Falls and Amarillo and even less in the Amarillo airport. Couple that with the fact that you are away from the gym and normal training routine and we have potential holiday landmines here.
Big Family Meals
Finally, we all love our Mom’s delicious home cooking. Unfortunately that 5 lbs of turkey, dressing, mashed potatoes, and pie isn’t going to help our six pack, or shave a minute off our mile time.
So what’s the answer? Well first of all I’m of the opinion that you should enjoy and maybe even indulge in all of the “problems” above. Why? Because they are all part of interacting with and participating in the lives of people that are important to us. We as humans are by nature social creatures, and the effects of isolation and loneliness can be just as detrimental to our health as lack of physical activity or poor nutrition. Establishing and maintaining personal relationships is incredibly important and why the holidays should be enjoyed not stressed over. So below are some ways to mitigate the damage done by the above obstacles while still enjoying and being thankful for the time we have with our friends and family.
Exercise Consistently
This is priority number one. One thing the holidays do bring is some extra time off from work, so commit to exercise 30-60 minutes 5-6 days a week. Trust me you have time. If you’re on the road go for a run, do one of our travel workouts , drop in to a CrossFit box, or even just help pops shovel snow for an hour. Exercise is the one thing you can have 100% control of during the holidays. Heck, you can even throw in some double days with Zone 1 work when you’re off from work.
Plan Workouts before and after big meals and social events
This is a simple, yet underutilized way to offset damage done by parties and big holiday meals. The post workout state simply put, allows the body to find productive uses for the calories we take in and mitigates the likelihood those calories will just be stored as fat (for a more detailed explanation of this check this article out). You should always train the day after (preferably in the morning) a big social outing or meal. While this doesn’t sound or feel appealing after a late night at the office Christmas party, it helps you mentally deal with “being uncomfortable” and not allowing that state of uncomfort to affect your training schedule. It also ensures that your training consistency is not negatively affected by social outings, and eliminates excuses from your vocabulary.
Reduce Calories outside of big meals, and parties
Counting calories has a bad a wrap and rightfully so, but it does have some advantages especially this time of the year. The important thing to remember is that calorie counting on a micro level (per meal) is largely inaccurate. So stressing about the exact number of calories you take in per meal is counter productive. However, having an idea of how many calories you’re taking in over the course of the day has benefit to overall fat loss. So on the days that you know you will take in a good amount of calories, reduce your intake by eating smaller meals earlier in the day or doing some intermittent fasting.
So there you have it! How to enjoy yourself over the holidays and not go completely off the rails! Enjoy yourself and your loved ones this month, and hopefully these tips will help you stay consistent with your training!
