WOD 8/12

Make up/Skill Day/Squat Day

Nasty ole’ Fran
Excuse me, your lungs are on fire
Swing and Squat

Obstacles are those frightening things that become visible when we take our eyes off our goals.-Henry Ford

Barefoot best for kids

Olympic lifting classes with Chad Vaughn start this Wednesday, August 11th Signup here
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

AM Result
Andrew 5 (12K)
David 6 (16 K)
Ray Skill
Amber 5:07
PM Results
“G” 12:19 Rx
Patrick 6 Rx
John 6 Rx
Ryan 8:35 (75lbs)
Nick Squats
Stacey CC
Blake CC
Christy 7 (12K)
Winner 6 Rx
Jerry CC
Sleeves CC
Chris Squats
LG 12:10 (53lbs, BB)
Arnie 8:34 (75lbs, Jump)
Alex 11:01 (3xS)
Jennifer 12:14 (3xS)
Melly 17:37 (3xS)
Walker CC
Carissa CC

Cody’s Spicy Shrimp-n-Bacon Wraps


Fresh jalapenos

Just cut the jalapeno in half lengthwise, scrape out the seeds and whatnot, throw a shrimp into each half, and then wrap em in bacon.
Then put those guys in the oven on a broiler pan or cookie sheet.(your oven should be on broil) turn them every couple of minutes until the meat is cooked, usually 10-15 minutes.
Then eat them.

August AOM, Ashlee Winner

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we will spotlight a different CFA athlete.  This month we have the Lovely Ashlee Winner…

State your Name and/or Nickname please:
Ashlee Winner aka Winner

Commercial Sales Executive for Humana, Inc.  So basically I sell insurance to large businesses, employers, and corporations.

Words to live by?
Always do what you are afraid to do. – Ralph Waldo Emerson

When you look at your life, the greatest happiness’s are family happiness’s. -Joyce Brothers

What is your fitness background?
I grew up playing soccer from a very young age and went on to play collegiate soccer at the US Naval Academy (Yes, I went to the actual Naval Academy in Annapolis for 2 years….until I realized I had to do more than play soccer and go to class and that I would have to be in the Navy afterwards-but it was a great experience and I am very grateful for the opportunity to attend) and then transferred to Ohio State for my last two years of college.  After I graduated from Ohio State, I coached collegiate soccer at another DI university in Ohio, Bowling Green State University for 5 years,  so I have always been around athletics.  I have always enjoyed running and working out but nothing too structured since college until I found CrossFit.

How long have you been CrossFitting?
11 months – Wow!  I can’t believe it has been almost a year!

What’s your favorite part of CrossFit?
The structure, the comradery, the challenge, the friendly faces

What are your training goals?
When I originally joined CrossFit, I wanted to tone up and lose some weight….which I have done!  Now my goals are to get stronger and be able to do all the workouts Rx.  For now, my very short term goal is to finish the Mohican Warrior Challenge in the allotted time on September 11th!

Favorite sport or activity?
Soccer of course, but since I don’t really play anymore, I will have to go with CrossFit.  I also still enjoy running on my own.  Unless, you want to count shopping as a sport or activity…..

Recent adventure you’re planning?

Since neither my husband or I are from Texas, most of our “adventures” revolve around traveling to Ohio to see my family or traveling to South Florida to see his family.  We did just go to Mexico for along weekend which was a lot of fun!

Tell us something we don’t know about you?

I am fascinated with “Hollywood”.  I watch the E! network and read all the gossip magazines every week.

Longhorns or Aggies?

NEITHER!  The Ohio State University….yes, there is a “the” in front of that!  GO BUCKEYES!!!

If you could add a mustache to one person in the gym, who would it be, and why?
What is it about a mustache that is so funny?  They just bring a smile to my face whenever I see someone with one…Smart cars do the same thing for me…they just make me laugh every time I see one.   So, I guess adding a mustache to anyone would be funny!

Leave the fine folks of CrossFit Austin with some parting words?
I just want to say thank you to all the coaches and fellow CrossFitters who make it enjoyable and fun to work out.  Family is very important to me, and I feel kind of like CrossFit is a family…It’s like Cheers where you walk in and everybody knows your name….only considerably more healthy than sitting at bar and drinking.

WOD 8/11

5 Sets
6 Front Squats
1:00 Rest
2 Muscle-ups (Scale: Jumping Muscle-ups, or 3 Parallel Ring Rows, and 3 Dips/Muscle-up)
3:00 Rest


5 Minutes AMRAP
10 Air Squats
10 Swings (16k, 24K)

Somewhere, something incredible is waiting to be known. -Carl Sagan

Crap in the Coconut Milk

Olympic lifting classes with Chad Vaughn start this Wednesday, August 11th Signup here
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

New Oly classes start today!

AM Results
Nick 7 Rx+32
Juan Carlos 4 (12k)
Melicious 6 Rx
Ryan 7 (16K)
Tow Matt 6 Rx
Amber 7 Rx
Sherman 6 Rx
Arnie 4 Rx
Betsy 7 Rx
PM Results
G 5 Rx
Cat 8 Rx
Ryan 5 Rx
Mark 5 (12K)
Stacey 7+24K
Schittone 6 (16K)
Chris 4 (24K)
Sarah 8 (15lb)
Melissa 5 (15lb)
Alex 5 Rx
Crash 5 (12K)
Zoom 5 (12K)
Skipper 5 (16K)
Cari 6 Rx
Darlene 7 Rx
Anthony 4 (35lb)
Jen 6 (12K)
Megan 6 (20lb)
Jordan 5 Rx

Bison Chili by Chazzy D

I’ve combined two recipes to get this one.  Its a great meal to make on a Sunday and eat throughout the week.  I added more vegetables than what the original recipes called for because it makes it heartier, in my opinion.  Feel free to add or subtract vegetables and just a heads up: its VERY filling.


*optional* 4-5 strips of bacon chopped
(if not using bacon) 1 Tablespoon coconut oil
2 pounds ground bison
1/2 onion chopped
1 bag of organic celery (usually a celery plant)
4 cloves garlic minced
4-5 carrots skinned and roughly chopped
1 1/2 cup beef broth or water
28oz can organic diced tomatoes
1.5 Tablespoons Chili powder
2 teaspoons thyme leaves
salt and pepper to taste

1.  Cook bacon medium high in a large stock/crock pot or, if you’re not using bacon, heat the coconut oil on medium high heat
2.  Saute the garlic, onions, and celery for about 7 minutes
3.  Add bison, chili powder, and thyme and cook until all the meat is browned, stirring frequently
4.  Add tomatoes, and chicken broth.  Let simmer for 20 minutes
5.  Add carrots, stir, and let simmer for about 90 minutes
6.  Salt and pepper to taste

Makes: 5-6 Chaz servings, around 8 for everyone else

WOD 8/10

Snatch Deadlift to Knee 3×5
:20 Rest
Handstand Push-ups 3×5
2:00 Rest


3 Rounds
400M Run
30 Double Unders
15 Burpees

Olympic lifting classes with Chad Vaughn start this Wednesday, August 11th
Signup here
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

AM Results
Juan Carlos 17:20 (3xS)
David 19:03 (3xS)
Andrew 16:57 (3xS)
Nick 11:14 (MOD)
Stephen 13:15 Rx
PM Results
Cat 17:50 (4xS)
Patrick 14:59 (4xS)
Winner 14:12 (4xS)
“G” 13:40 Rx
Chris 14:13 (4xS)
Christy 14:18 (4xS)
Sleeves 9:42 Rx
Mark 16:21 (4xS)
Jerry 11:25 Rx
Carissa 14:23 (4xS)
Charlie 10:12 Rx
L.G. 15:50 (4xS, sprawls)
J.J. 1736 (4xS)
Kirk 10:37 Rx
Skipper 13:01 (4xS)

WOD 8/9

Thrusters (95lbs, 65lbs)

A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.
-Winston Churchill

-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!

Introducing the Competitive CrossFit Program
Bonjour CFA! It’s been awhile since we’ve chatted via the interwebs!  I want to give you guys the low down on a new program that I’ve develop called “Competitive CrossFit”.  The program officially starts today, but I have did some preliminary testing last week (some of you may seen the sit-ups, and rowing on Saturday). So keep reading for the down, and dirty.

“Competive CrossFit” is exactly what it sounds like.   Its a regimented training program specifically for athletes that want to compete in CrossFit as a sport.  It’s geared, and programmed around the Sectional, Regional, and National CrossFit Games competitions.

As you all know my background is in tackle Football.   I see CrossFit the sport, and Football as similar beasts. When training for Football season, there is an off season that involves lots of weightlifting, with a decent amount of sprinting peppered in.   Followed by training camp that involves lots of conditioning, and lots of practice. Finally the regular season: where skills are sharpened through the week, in preparation for game day.  This is the basic philosophy our Competitive CrossFit will be based on.  As the head coach for our little gym I’m confident this is the best way to approach a sport as demanding as CrossFit.

So what’s the difference?

  • CC classes will be much more self-directed. There will be little to no explanation of movements, and coaches will focus on fine-tuning techniques, and mechanics.
  • The schedule will be considerably condensed, and participants will be expected to adhere to the schedule.
  • A certain level of commitment will be expected, the program is designed for folks that can commit their time, and energy for training specifically for a sport.
  • You may have to set aside your MetCon fix for awhile (exhibit A: Fran)
  • I’ll be a lot nicer in our CrossFit classes.

Where do I sign-up?
If people are interested in participating in the program they’re welcomed to email me, and inquire.  I have selected an initial group of athletes to start the program, but this list is not set in stone.  I am looking for folks that are ready to take their commitment to the next level.

AM Results
Melicious 6:43 (50lbs, BB)
Andrew 6:02 (50lbs, Jump)
Nick 5:41 Rx
Kirk 8:24 Rx
Ryan D. 5:34 (50lbs, GB)
David 4:57 (50lbs, Jump)
Ray 4:23 (65lbs)
Liz 12:20 (RB)
Cat 9:40 (RB)
Laura 8:44 (45lbs, Jump)
John 7:47 (75lbs)
Noon Results
Jables 8:16 (WB)
Tasha 10:56 (50lbs, BB)
Sherman 11:04 Rx
PM Results
Winner 10:50 (WB)
Cari 6:52 (45lbs, BB)
Patrick 9:50 Rx
Chris 13:05 Rx
Matt 3:42 Rx
Christy 8:24 (37lbs, Jump)
Jess 10:08 (55lbs, Jump)
Schittone 9:59 (65lbs)
Aubrey 11:19 Rx
Sarah 5:59 (25lbs, Jump)
Stephen 7:04 (85lbs)
Skipper 8:17 (45lbs, WB)
Heath 7:26 (45lbs, Jump)
Melly 8:36 (37lbs, Jump)
Alex 8:25 (85lbs)
Zoom 11:51 (35lbs, GB)
Darlene 7:55 (55lbs, WB)
Jennifer 7:51 (35lbs, Jump)
Crash 7:53 (25lbs, Jump)
Anthony 13:27 (55lbs, Jump)
Megan 10:00 (35lbs, GB)

Tristy’s Sweet Potato Chips

Preheat your oven to 450
Peel your sweet potatoes and slice into thin slices
Put your potato slices in a large freezer back and pour in real olive oil, salt, pepper and fresh garlic (I usually mix this up really well in the bag and let it sit for about an hour, but you don’t have to let it sit)
Spread your chips out onto a cookie sheet (they can be overlapping)
Bake at 450 for 20 min or until brown and crispy (be sure to take the cookie sheet out of the oven every 5 min and stir/flip the chips)

Tristy’s Fried Paleo Chicken

(you can also use this recipe for fish or pork chops)

***I am not good at giving exact measurements, so my recipes are a little more obscure
Beat one egg in a bowl
In a separate bowl, mix Golden Ground Flaxseed/Flaxmeal and Tony’s Creole seasoning
Pour a good amount of real Olive Oil into a pan and put it on med to med/high heat and get it nice and hot
Roll your meat around in the egg, then roll it in the flax meal until it is fully covered and toss it into your frying pan of olive oil.  Flip after about 5-7 min and cook until it is golden brown on both sides (I don’t know the exact timing to cook this, but I usually just eyeball it.  I think 15-20 min should be enough)

Paleo Granola

  • 5 cups nuts and seeds (I used slivered almonds, pumpkin seeds, flax seeds, pecans, and sunflower seeds; you can use whatever you want, but make sure you use at least 2 – 3 cups slivered almonds, as these take the place of what is normally oats)
  • 1/3 cup honey (or maple syrup or any other Paleo-approved sweetener)
  • 1/3 cup Paleo-friendly oil (I used coconut and highly recommend it)
  • 2 tsp vanilla
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1 cup raisins
  • 1 cup shredded unsweetened coconut

Mix honey, oil, vanilla, cinnamon and nutmeg in a small saucepan and bring to a boil on the stove. Let it cool. Spread the nuts and seeds out on a greased baking sheet and pour the cooled honey mixture over the top. Mix it around to get everything covered, and bake for 30 minutes at 300 degrees. Allow the pan to cool slightly and then put the mixture into a bowl. Mix in raisins and coconut, and enjoy!

Your biggest key to success with this (and really any) recipe is to go a little crazy. Add your own twist to it or branch off in another crazy direction. The granola you see in the picture, for example, was mixed with almond butter, pressed into a brownie pan, and is now chilling in the freezer to make granola bars.