Announcements

Strict Muscle-Ups with Coach David Henderson

 

In today’s video CFA Gymnastics expert David Henderson Jr. and CFA 2016 Regional Competitor Stacey Magnesio work on the attributes needed to master the strict muscle-up.

Phases of a Strict Muscle-ups

1. “The Support”  the stronger the support the easier it is to get to the top of the rings. Focus on squeezing the

the body as one piece while stretching the head to the ceiling and the feet towards the ground. Maintain the rings in a parallel position.

2. “The False Grip” hook the knobby bony part of the wrist at the bottom of the rings.  Athlete’s must be able to maintain this grip hanging with a fully extended elbow. The most common mistake is to “choke up” to much on the rings  causes the athlete to push away from the support position during the transition.

3. “Pulling phase” maintain the rings in a parallel position and keep them as close to the center line of your body as possible, pulling as high as possible.

4. “Transition phase” maintain rings as close to the body’s center line as possible while continue to move upward.  Must maintain continuous upward movement during the transition.

Tips for improving or achieving a strict Muscle up.

1. Develop a picture perfect support position at the top of the rings.

2. Strengthen your wrists in the false grip so you can comfortably hang from the rings with a proper false grip.

3. Use negatives to train the transition phase of the strict muscle-up and improve your ability to keep the rings close to your centerline.

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WOD 8/2

8:00 AMRAP
5 Deadlifts @ 225 / 135
10 Step-ups @ 24/20 (total)
15 Double Unders
*Round + reps recorded

“To sustain longevity, you have to evolve.” – Aries Spears

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WOD 8/1

A. 18:00 E303
2 Front Squatsx 6 sets
*Build to a heavy double, no tempo no pause

B.21-18-15-12-9-3
Wall Balls @ 20 / 14
Burpees
Pull-ups
*Time recorded

“The world is the great gymnasium where we come to make ourselves strong.” – Swami Vivekananda

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WOD 7/30

*Oly center will only be open to Ursula and registered Expert Series participants 10-12 – There is still some space left! REGISTER HERE

2 Person Teams
1 Mile Run
4 Rounds
10 Push-Ups
15 Partener Pull-Ups
20 Unweighted Walking Lunges / leg
*Partners run mile together, alternate after each movement, all team members will complete all reps and rounds.

 

Example Round:
Partner 1:10 Push-Ups
Partner 2: 10 Push-Ups
Partner 1: 15 Partener Pull-Ups
Partner 2: 15 Partener Pull-Ups
Partner 1: 20 Unweighted Walking Lunges / leg
Partner 2: 20 Unweighted Walking Lunges / leg

T-Shirt order will be placed with the printer MONDAY MORNING! Click here to place your preorder and reserve you style/size

shirts

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WOD 7/29

A. For Time:
30 Strict Pull-ups
*in set of 2-3 reps at a time

B. 20:00 for Quality
100 Double Unders
20 Unweighted Lunges  
15 1 Arm KB Swings / Arm @ 20K / 16K
10 Hanging Straight Leg Raises (strict)

Get those t-shirt orders in by Monday!

 

There are still a few spots available for this weekend and next weekend with Ursula!
REGISTER for the Expert Series!

expert series

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WOD 7/28

5 Rounds
12 TTB
12 Box Jumps
12 Thrusters @ 95 / 65
200 M Run
*Time Recorded
*20:00 Cap

“You can always improve your fitness if you keep training.” -Pastor Maldonado

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WOD 7/27

A. 16:00 E202

Back Squat
Set 1 – 2 reps @ 75%
Set 2 – 2 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Sets 5-8 – 1 rep @ 90-95%

B. 12:00 EMOM
Power Snatch x2x6 @ 70%

C. 10:00 EMOM
Min 1 – Max Strict Pull-ups
Min 2 – 8 Hollow Rocks

Pre-Order your new CFA SWAG!

ORDER HERE

shirts

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NEW SWAG!!

With the Olympics right around the corner, we decided it was time for some new USA inspired CFA gear!

Pre-Order your shirts by MONDAY (August 1st) to guarantee your style and size – Use the order form HERE
$25

Heather Grey or Navy in each style – Front print will be the “CFA” design and back print will be the CrossFit Austin logo in red, placed between the shoulder blades.

shirts

Styles available –

Women’s cut tees – Bella + Canvas

Solid Colors: 100% combed and ring-spun cotton, 30 single 4.2 oz. (Ash – 99% combed and ring-spun cotton 1% poly)
Heather/Blend Colors: 52% combed and ring-spun cotton 48% poly (Ath. Heather – 90% combed and ring-spun cotton 10% poly)

Women’s cut tanks (run snug) – Next Level

Fabric: Light Weight Cotton Poly Jersey
30 Single 132g 3.9oz 60% Combed Ring-Spun Cotton 40% Polyester. Fabric Laundered

Unisex tees – American Apparel
Navy – • Fine Jersey (100% Cotton) construction – Durable rib neckband

Heather Grey – • Tri-Blend (50% Polyester / 25% Cotton / 25% Rayon) construction • Polyester retains shape and elasticity; Cotton lends both comfort and durability; addition of Rayon makes for a unique texture and drapes against the body for a slimming look • Durable rib neckband

XXS
XS
S
M
L
XL
2XL
3XL
Chest (inches)
29-31
30-32
34-36
38-40
42-44
46-48
48-50
50-52
Waist (inches)
27-29
28-30
30-32
32-33
33-34
36-38
40-42
44-48

Unisex tanks

• Fine Jersey (100% Cotton) construction (Heather Grey contains 10% Polyester)

XXS
XS
S
M
L
XL
2XL
3XL
Chest (inches)
29-31
30-32
34-36
38-40
42-44
46-48
48-50
50-52
Waist (inches)
27-29
28-30
30-32
32-33
33-34
36-38
40-42
44-48
in Blog 269 comments

WOD 7/26

A. 4 Rounds
:20 – :30 Chest to Bar Hold
:30 – :45 Nose to Wall Handstand Hold
2-3 reps of :10 Bridge-Ups Holds

B. 18:00 EMOM
Min 1 – 4 Burpee Box Jumps Overs @ 24/20
Min 2 – 6 DL @ 225 / 135
Min 3 – 8 Push-ups

“You can’t cross the sea merely by standing and staring at the water.” -Rabindranath Tagore

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WOD 7/25

A. 16:00 E202
Squat Clean x1x8 @ 80-90% of Max

B. 3 Rounds
12 TTBs
15 Hang Squat Cleans @ 95/65
800 M Run
*Time Recorded
*30:00 Cap

“I really want women to throw their shoulders back and stand up straight and use their big girl voices and not feel like they’re compromising their femininity to be strong and smart.” – Katie Aselton

#badassbabes

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