This workout:

• Overhead lunge with med ball 20 yards

• Side lunge w/med ball 20 yards

• Squat jumps w/ med ball (10)

• Seated overhead press w/med ball (15)

• 10 rounds for time

I think the parks & rec. dept might want to survey how Austin-ites feel about their public liberties being taken away.  Pretty sure that less regulation (not more) is the spirit of this town.  Is something dangerous going on?  Are people getting hurt?  If not, why bust the bubble of a fit city?  I thought we were proud of the fact that people are out and about all over town, utilizing public parks and getting fit.  Why would we inhibit that?

Here’s the link.  Be careful with your responses.  It is poorly written and biased in such a way to yield a favorable result for them.
http://www.ci.austin.tx.us/parks/commercialusesurvey.htm

Gone are the days when we stretch before warming up.  We now know better.  Muscles that are warm are more pliable and more receptive to stretching.  Current research also questions whether or not stretching reduces injury.  What we know for sure, is that stretching improves flexibility – and this is important.  It can also relieve soreness – at least temporarily.  But there’s no evidence to show that it prevents soreness or affects lactic acid accumulation.  We stretch because it feels good, it makes us more flexible, and for some it also provides a psychological benefit prior to competition (perhaps because it is a practice we grew up with and have a hard time leaving behind).  If you’re one of these people that enjoys stretching before your workout, make sure you warm-up at low intensity first.  Then, rather than performing static stretches (think toe touches), do some dynamic stretching instead.  Dynamic stretches require movement during the stretch which helps deliver blood to the muscle thereby helping to warm the muscle for greater pliability.  Save the static stretching for after your workout.  This is the best time to stretch as your body is sufficiently warm for all types of stretching.  The pre-workout stretching session should be consider optional and should only include the dynamic variety. The picture above is our “elbow to instep” stretch which is a walking forward lunge with a stretch to the instep.  This is a full body stretch that focuses on core muscles, shoulders, quads, hamstrings, and hip flexors. Here is an article from the New York Times that debunks what we thought we knew about stretching.

20 dumbbell swings at bottom of hill
Sprint to top of hill
Down rocky hill to court
20 dips
20 med ball cleans
60 russian twists
20 wall balls

3 rounds for time

Speedy, agile, and coordinated — they all had awesome performances.

Until next year….

http://www.climbonproducts.com/

There are 8 athletes in the photo.  Can you find them all?

Speed in the middle or piddle in the middle?  Which are you?

Check out Coach B’s talk on weightlessness of the barbell.

sarahmount@crossfitcentral.com

I awoke with the sunrise a few mornings ago.  It was my last day of vacation in Vermont and I was eager to soak it up.  My paddle dipped into the calm waters of Lake Champlain well before the alarm would sound later in my empty room.  The air was brisk at 62 degrees so I gently slipped into my kayak hoping to stay dry and warm.  I could feel the muscles in my shoulders and back awaken with every stroke as the mindfulness of my morning greeted the perfect day.  I paddled in silence along the cliffs looking for signs of animal life.  Unexpectedly and without warning – a flock of Canada Geese took flight from the water.  I heard the flutter kick spray of their splash before sighting the birds with the black heads, distinctive white chinstrap, and graceful wing power.   I sat in stillness observing the beauty of that moment from take-off to v-formation until their pack was out of sight.  And there it was: beauty, movement, teamwork, and nature.

Wilderness is therapy.  The word wilderness is derived from the word wild-ness. Or, that which cannot be controlled by humans.  It is fascinating to consider the notion that what soothes us is something beyond our control.  What is it about nature that is so healing and why don’t more people take advantage of it?  Researchers have acquired ample evidence on the restorative benefits of nature.  Nature restores us by alleviating stress through the replenishment of our mental abilities.  Mental fatigue results from social interactions, school, work, and other daily stressors.  A flock of Canada Geese taking flight over the glassy morning water does not require our steadfast attention but distracts us with simple fascination.  Such wonder invigorates us.

So, what happens when you add intensity and variety to my placid morning on the lake?  An exercise prescription that renews the mind, spirit, and body.   Envision this:  your workout begins with a short and easy trail run through the woods.  You see a switchback in the distance that will continue you on the trail but beside you is a tower of secure boulders that provides a more adventurous route to the same path above.  You take the shortcut; scramble up the boulders and continue your run, picking up the pace to attack the short hill before you.  The trail narrows to singletrack before winding down to a river.  You notice a doe and her fawn drinking water out of the river downstream.  The choice before you is to continue on the trail or swim 100 yards across the river to new territory.  You choose the swim.  You exit the water refreshed and resume your run only to discover a 10 lb medicine ball at the foot of a cliff.  Your task is to get the ball up onto the landing above.   You can carry it to the top by running it the long way around or test your strength and ability to throw the ball up the cliff wall….time is ticking….what do you choose?

What you have achieved is a workout that improves cardio endurance, increases strength, power, and agility in an adventurous fashion that is challenging, spirit renewing, and fun.

This program is scaled to all levels of fitness – All abilities will be accommodated!                                                        Beginner & Advanced Mountain Bikers welcome.

Schedule & Sign Up

Monday & Wednesday 6:30-8:00pm (traveling locations)

Thurs 6:30-7:30pm (Little Stacy Park – 1 mile south of the river off So. Congress)

July 27th – Sept 4th