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 August Athlete of the Month goes to none other than Shana King! Shana joined CFA in August of 2022 and we’re excited to celebrate her 1 year anniversary with us as AOM! You can find Shana in several different classes but 5:30 AM tends to be her jam, spreading the love with the early crew! Shana not only attends CrossFit classes, but enjoys going to WL as well. She’s also no stranger to jumping in with her gym buds to showcase her skills in competitions.
Thank you for being a great athlete and putting in the hard work, Shana! We are honored to have you as our AOM and as an awesome part of this team. Thanks for all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations! Hay Hay Hooray!!!!!
P.S. (Ask her what’s her favorite bird and why! She is kind of an ornithologist 
)
State your Name and/or Nickname please:
Shana (shaa-nuh, like banana) King pronouns: She/Her/Ella
Shana (shaa-nuh, like banana) King pronouns: She/Her/Ella
Words to live by?
Don’t talk about it, be about it!
Don’t talk about it, be about it!
What is your fitness background?
Growing up I was a swimmer and did competitive cheerleading. After high school I did very litte fitness or sports until I found crossfit in my mid 20’s
Growing up I was a swimmer and did competitive cheerleading. After high school I did very litte fitness or sports until I found crossfit in my mid 20’s
How long have you been CrossFitting?
9 years. I got my Level 1 cert in 2020 and coached for about 2 years at our prior gym
9 years. I got my Level 1 cert in 2020 and coached for about 2 years at our prior gym
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
My first workout was an AMRAP of running and kettlebell swings. I remember having a lot of fun and appreciated the AMRAP structure because we were all done at the same time, even though I had to take lots of rest breaks. I still love a good AMRAP for those reasons!
My first workout was an AMRAP of running and kettlebell swings. I remember having a lot of fun and appreciated the AMRAP structure because we were all done at the same time, even though I had to take lots of rest breaks. I still love a good AMRAP for those reasons!
What’s your favorite part of CrossFit Austin?
Our prior gym closing was incredibly hard for me. I experienced a ton of grief about losing a place so special to me. Ty and I were worried we wouldn’t find a place with that same magic. I feel so lucky to have found CFA. I appreciate the strong culture, the diversity of membership, and knoweldgeable and passionate coaches.
Our prior gym closing was incredibly hard for me. I experienced a ton of grief about losing a place so special to me. Ty and I were worried we wouldn’t find a place with that same magic. I feel so lucky to have found CFA. I appreciate the strong culture, the diversity of membership, and knoweldgeable and passionate coaches.
Current Training Goals/PRs?
I want to maintain as much strength as I can, be consistent and smart with my training, and to have FUN!
I want to maintain as much strength as I can, be consistent and smart with my training, and to have FUN!
What advice do you have for folks just starting out in CrossFit?
Talk to and try to know the people in your classes. When I’m feeling like I’d rather hit snooze or skip the gym and head home, remembering that there are awesome folks waiting for me at the gym can be the little motivation that I need.
Talk to and try to know the people in your classes. When I’m feeling like I’d rather hit snooze or skip the gym and head home, remembering that there are awesome folks waiting for me at the gym can be the little motivation that I need.
How do you balance staying focused in your training when life gets busy?
Time is definitely not something I have a lot of after becoming a school administrator a few years ago, and most recently a principal. But, I know that the one hour I can put aside for training will make all of the other hectic hours feel better.
Time is definitely not something I have a lot of after becoming a school administrator a few years ago, and most recently a principal. But, I know that the one hour I can put aside for training will make all of the other hectic hours feel better.
What is your cheat meal go-to?
Honestly, I’ve tried to move away from calling foods “good, bad, cheat, etc.” I tracked macros and was very strict for many years, and it’s not something that I have the mental or emotional capacity for these days. I try to eat home cooked meals (by Ty, luckily) during the week, and save eating out for the weekends in moderation.
Honestly, I’ve tried to move away from calling foods “good, bad, cheat, etc.” I tracked macros and was very strict for many years, and it’s not something that I have the mental or emotional capacity for these days. I try to eat home cooked meals (by Ty, luckily) during the week, and save eating out for the weekends in moderation.
How do you use your fitness outside of the gym?
Educators spend all day on their feet. My school is huge and has multiple flights of stairs, so being in shape helps me keep up with the pace of running a high school. It’s also something my students and I connect about. I like that I can hop in on our football team’s summer strength workouts and hold my own. I also run open gym and weight room every day at lunch and enjoy doing reps here and there and giving cues to the students that come in. I think it’s really important for young girls and boys to see that women can be strong.
Educators spend all day on their feet. My school is huge and has multiple flights of stairs, so being in shape helps me keep up with the pace of running a high school. It’s also something my students and I connect about. I like that I can hop in on our football team’s summer strength workouts and hold my own. I also run open gym and weight room every day at lunch and enjoy doing reps here and there and giving cues to the students that come in. I think it’s really important for young girls and boys to see that women can be strong.
What are the biggest challenges you’ve faced in your fitness journey?
Making peace with the fact that I don’t always have the capacity to train at the volume or intensity that I want or used to in years prior.
Making peace with the fact that I don’t always have the capacity to train at the volume or intensity that I want or used to in years prior.
Tell us about a moment you felt most proud of yourself during a workout.
Probably the first time that I did Murph with a weight vest. I did a good amount of training with the vest specifically to prepare for that workout, and I could feel that preparation pay off during the workout.
Probably the first time that I did Murph with a weight vest. I did a good amount of training with the vest specifically to prepare for that workout, and I could feel that preparation pay off during the workout.
If you could create a WOD and name it for yourself, what would it be?
It would be a partner workout with power cleans, double unders, and some sort of heavy odd object/ sandbag carry.
It would be a partner workout with power cleans, double unders, and some sort of heavy odd object/ sandbag carry.
What keeps you going on the days you don’t feel like it?
The people, the endorphins, and knowing I’ll feel better afterward.
The people, the endorphins, and knowing I’ll feel better afterward.
What are your hobbies, interests and/or talents outside of CrossFit?
I like to bake and try new recipes. I’ve gotten really into lego sets recently and also enjoy reading. I also spend every Sunday doing mutual aid work with our unhoused neighbors.
I like to bake and try new recipes. I’ve gotten really into lego sets recently and also enjoy reading. I also spend every Sunday doing mutual aid work with our unhoused neighbors.
Tell us something we don’t know about you…
I’m a trained birdwatcher!
I’m a trained birdwatcher!
Leave the fine folks of CrossFit Austin with some parting words…
Fitness, like all of the aspects of life, has seasons. There will be days, weeks, months where you feel great, and some where you are just in it for the check mark. Be patient, be kind to yourself, and keep riding the wave. Sometimes the goal should just be to have fun!
Fitness, like all of the aspects of life, has seasons. There will be days, weeks, months where you feel great, and some where you are just in it for the check mark. Be patient, be kind to yourself, and keep riding the wave. Sometimes the goal should just be to have fun!
