Dec 19 2014

WOD 12/20

In teams of 2

400 M Sled Drag
400 M Farmers Walk 55/35
400 M Yolk Walk 135/95
400 M Run
*team time recorded

***Limited Hours Next Week***
december hours (2)

Dec 18 2014

WOD 12/19

A. 8:00 EMOM
2 Power Snatch @ 60-65% of 1 RM

B. 7 Rounds
7 Power Snatches @ 75/55
7 Toes to Bar
*time recorded

Join us for The Whole Life Challenge
{Details}

Dec 17 2014

WOD 12/18

A. 15:00
Double Unders
Progressions/Work/ Practice

B. “Double Under Grace”
30 PC to OVHD 135/95
*Every 5 reps stop and do the an equal number of Double unders
*Time recorded

example:

@ 5 reps complete 5 DU
@10 reps complete 10 DU
@ 15 Reps complete 15 DU
etc…

“The greatness of a man is not in how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” -Bob Marley

Congratulations to our Push Up Man and Woman of the Year!
Doug Clements & Leigh LeGare

Dec 17 2014

New Year = New You

New Year = New You
“If it doesn’t challenge you, it won’t change you” -Zig Ziglar

Change can be challenging. Yet without a challenge, there can’t be change. With 2015 right around the corner, the new year brings new opportunity for new starts, new goals, new challenges… new change.

Every New Year CrossFit Austin has offered the Circle of Awesomeness Challenge to kickstart the goal setting in fitness and nutrition for all those up for it. With Challenge = Change being our New Year theme, we too are changing things up a little! Embrace the Challenge, Embrace the Change! This year, we are saying goodbye to the Circle of Awesomeness and hello to the Whole Life Challenge!

For those of you who are a little heartbroken to hear about the new year change, worry not! It’s with your feedback from the years past partnered with the masterminds of our coaching crew that we’ve decided to partner with Whole Life Challenge and implement some much needed AWESOME changes to the New Year Challenge for your benefit.

Circle of Awesomeness and Whole Life Challenge are very similar in that they are both part fitness, part nutritional and body composition, and part accountability challenges. Our goals for each 2015 Whole Life Challengers are:

  • Mental + emotional preparation for the longevity of a healthy lifestyle {awareness + action}

  • Individual fitness gains

  • Creation of lasting habits for individualized nutritional and body composition success

  • Physical & nutritional preparation for the 2015 CrossFit Open

 

WLC-Seals-NewYear2015-04

You + Whole Life Challenge = Team CrossFit Austin

Challenge = Change // Goals = Gains

{What is it?}

While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life long changes. Playing together with your friends and family in a fun and motivating daily game, you’ll create new healthy habits that last long after it ends.

The Whole Life Challenge focuses on 7 daily habits that you will learn and create for yourself as you journey through.

  • Eat by the WLC rules you choose at {the level that is right for you}. Make conscious choices that support your vision for a healthy lifestyle. Earn up to 5 points daily for nutrition.

  • Exercise for at least 10 minutes each day. We recommend 3-5 “workouts” each week. The other days you’ll earn your points by being active. Ride your bike, surf, hike, even take an invigorating walk at sunset. This is your time to move daily. You earn 2 points for exercise.

  • Stretch for at least 10 minutes each day. You earn 2 points for stretching.

  • Water One third of your body weight in oz. of water each day (20 ml per kg). You earn 1 point for water.

  • Supplement with a dietary supplement that would make a difference for your body if you took it every day. You earn one point for your supplement.

  • Live the {WLC weekly lifestyle practice} – things like sleep, meditate, & supporting others. You earn 1 point each day you complete the weekly lifestyle task.

  • Reflect at the end of each day and check in with how it went and how you’re doing. No amount of numbers can paint the whole picture. Your daily reflection helps you see how the challenge is really going. You earn 1 point daily for your reflection.

{How Do I Play?}

The {Challenge} begins with taking your preliminary measurements and completing a scalable workout that will be repeated at the end.

Throughout the 56 day challenge you will post your scores in the 7 categories listed above. The Challenge is designed in a way that we can work as a team to check in with and support each other on a daily basis. CrossFit Austin, in addition to programming, will also be hosting weekly Saturday Educational and Support Seminars to help you along the way. Our {Coaches} are participating on different levels and will be able to help you out as well!

To close out the Whole Life Challenge, you will repeat the preliminary measurements and workout to gauge how far you’ve come! But, it doesn’t end there! The Whole Life Challenge is designed to help you make healthy lifestyle changes that last.

{How Do I Register?}

You can register through the Whole Life Challenge {website}. Once you have registered, you can join Team CrossFit Austin (under the “My Profile” tab) to participate with the community!

Registration from now until December 31, 2014 is only $39.
Registration from January 1, 2015 forward is $49.

Saturday Seminar Dates [times TBA]
January 17, 24, 31
February 7, 14, 21, 28,
March 7
March 14th – Challenge Close Celebration BBQ

Dec 16 2014

WOD 12/17

A. Hang Snatch + Snatch
build to a challenging weight in 15:00

B. Clean DL x2x6 @ 100%+ Rest 2:00

C1.Front Squat x2x3 by feel, build each set Rest :30

C2.CTB Pull-ups AMRAP (-2) x3 Rest 2:00

“To give anything less than your best, is to sacrifice the gift.” -Steve Prefontaine

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