admin

CFA Welcomes Our Newest Staff Member: Genevieve “Gen” Schmidt!

CrossFit Austin is excited to introduce Gen as our new admin!  We are very lucky to have such a talented and passionate lady join our team and CFA family! 

Here’s a few words from Gen and a pic of what she normally wears 🙂 …

Genevieve

Gen dressed for the female lead “Shaman’s Wife” in “Land Without Evil”

Hello! Hello! My name is Genevieve and I am so excited to meet you all! I am the new Administrative Assistant and I am here to help you out with all your CFA needs. It has been one year since I made the move to Austin with my husband and it has been a FABULOUS year! We moved here from Little Rock, Arkansas (although I am originally from Wichita, Kansas) after I completed my Bachelor of Fine Arts in Dance Performance. I have always been an active person. My life as a dancer began at age three and I haven’t missed a beat since! I am trained in a range of techniques such as ballet, tap, hip hop, jazz, and my personal favorite, modern. I have had so many amazing opportunities with my dance career. I’ve performed in Disney World, on Carnival Cruise Lines, and even taken a performance tour through Taiwan as a dancer in the world premiere of dre.dance Company’s “beyond.words.” My most recent adventure was here in Austin with Sky Candy’s full length stage production of “Land Without Evil.” In addition to dance I was also a gymnast, and ran track and field.

While in Little Rock, I found CrossFit and fell in love. After a few months of doing CrossFit I found that not only was I getting stronger and feeling better, but my dance technique was progressing rapidly! CrossFit has helped me grow in so many ways. Not only did it change my body, but it changed my mind as well. I had never found the sort of companionship and camaraderie in a gym that I found at CrossFit. In 2011 I received my Level 1 CrossFit Trainer Certificate and coached at CrossFit Little Rock for a year and a half, loving every minute of it! I am so honored to be a part of the CFA team and am looking forward to getting to know you all so please come say hello!

in Announcements / Workout of the Day 7 comments

WOD 7/1

Performance – Week 8 of 8 Test Week
1 RM Power Snatch
1 RM Back Squat

*Previous Results: Power Snatch (4/29) & Back Squat (5/2) 

Foundations
Skill
Snatch

A.
5 Rounds for Quality
1-3 Hip Power or Full  Snatch
3 Front Rack Reverse Lunges/ Leg
*Snatch and Lunge weight are the same
B.
Partner WOD
4 Rounds
5 Burpees
10 DB Thrusters @ 35 lb, 20  lbs
300 M Run
* Times Recorded
*Alternate
*15:00 Cap

How Carbs Can Trigger Food Cravings
*Post thoughts to comments

“Learning is not a spectator sport.” – D. Blocher

[youtube]http://www.youtube.com/watch?feature=player_embedded&v=iDkrSD8fOBo[/youtube]

Foundations – AM
Humberto 9:59
Monica 9:41
Emily 8:47
Josh –
EM 9:50
Performance – AM PS BS
Sissy 60 165
Gabi 95 225
Eileen 90 175
Kristi 90 175
Mitch 135 245
Gage 145 255
Ken 115 245
Lee 115 225
Joe Dan 155 275
Todd 185 315
Pat 95 225
Silas 95 205
Michele 85 195
Jackie 65 175
Jillian 80 175
Ballet 115 205
Jeff 135 290
Ed 95 215
Jose 75 185
Spencer 135 235
Ray 135 285
Performance – Noon
Eric 155 337
Erica 95 195
Coco 60 125
E-Rod 135 225
Mer 90 175
Tineke 55 95
Ginny 75 165
Foundations – PM
Matt 10:56
Vince/Sean 11:27
Mercy/Ed 15:30
Blaz/Madison 13:31
Amy/Lauren 16:35
Performance – PM
Sam 145 225
ABC 95 205
Kat 90 195
Steel 115 225
Phillip 175 325
AG 200 355
Jake 175 245
Ryan 135 265
Boone 185 305
Jen 100 205
Eric 155 275
Pat 135 305
Greg 115 225
Amber 75 135
Evil 55 130
C2 75 155
Mr. T 165 375
Nicole 87 165
Desiree 85 190
in Workout of the Day 318 comments

TEST WEEK

It’s about that time again…TEST WEEK TIME! Test Week starts Monday (7/1) and the new PR Bell needs to be used and abused! We will be retesting the workouts from week 4/29-5/4. See the testing schedule below and come prepared!

Monday
1RM Power Snatch
1RM Back Squat

Tuesday
500 Row
100 Wall Ball
100 Burpees
500 Row

Wednesday
Aerobic Capacity Test
2400m Run

Thursday and Friday will serve as make-up and recovery days in preparation for MURPH 07.06.2013.

george

in Announcements / Workout of the Day 301 comments

WOD 6/29

All Levels
Partner WOD
3-6-9-12-15-18-21
Thruster 95#, 65#
100m Run
*Partners Split up Reps
*Partners run together
*Record Time

“I began learning long ago that those who are happiest are those who do the most for others.” – Booker T. Washington

finding people

All Levels – AM
Lowkes 7:55
Can-G 9:05
R&M 9:45
Michael Jacksons 10:47
3’s Company 11:50
Lala 11:30
The Beals 13:51
Team Jables 9:50
J Heat 11:10
Zach & Sanchez 11:06
Jenber 9:45

 

 

in Workout of the Day 0 comments

South Side Barbell

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Announcing CFA’s USAW Club: South Side Barbell!

South Side Barbell will enable members of CFA to be a part of a USAW team under the leadership of Olympian Chad Vaughn and Coach Thomas Lower! First South Side Barbell class will take place at 6:30am Monday (7/8) with Coach Thomas Lower.

Membership Consists of:

  • 5 Olympic Classes Per Month
  • Specialized Programing
  • Unlimited Open Gym Access
  • Discount on South Side Barbell Olympic Lifting Meets
  • USAW Registration (click here to register with USAW, $50 annual fee)

*For more information, please contact Sharon at sharon@crossfitaustin.com

 

 

in Announcements / Events 2,134 comments

Thank You Tristy!

It is with a heavy heart that we announce that our very own Tristy “Mac” Stephens-Gomez has accepted an exciting new job opportunity. Tristy will remain an active part of CrossFit Austin as a client and part time coach, but will be leaving her full time position with CFA.

It’s a little known fact that we received an email within 30 minutes of our website first going live on October 27th, 2008. That historic email was from our very own Ms. Tristy Stephens (Now Mrs. Tristy Stephens-Gomez). She was our first client, first employee, and has been the heart and soul of CrossFit Austin for nearly 5 years now. CrossFit Austin would in no way be what it is without her years of hard work and devotion. Thanks for all you’ve done for CFA! We’re excited for your new opportunities and challenges!

We will be hosting a thank you event for Tristy in the coming weeks. Stay tuned for details…

Tristy

in Workout of the Day 278 comments

WOD 6/28

All Levels
For Time:
250m Row
10 Box Jumps

Rest 5 min

For time:
1-2-3-4-5-6-7-8
KB Swings (24K, 16K)
Push ups
V- ups

Rest 5 min

For Time:
300m Run
10 Box Jumps
*Record time for each workout

“Adversity causes some men to break, and others to break records.” -Unknown

image001

Thank you to our Ninja Warrior, Nicholas, for the awesome poster he made!! Great work, Nicholas!

 

All Levels – AM
Janice 1:43 5:52 1:55
Kara 1:41 4:29 1:37
Eileen 1:53 5:40 3:05
9AM 1:43 4:43 2:17
Joe Dan 1:30 4:25 1:41
Esteban – – –
Pam 1:53 5:24 2:24
Lee 1:39 5:29 2:12
Jeff MC 1:32 4:38 1:50
Mitch 1:33 4:17 2:03
Page 1:21 3:22 1:30
Velvet 2:00 4:39 1:?
Michael 1:20 4:24 1:32
Staci 1:58 5:45 2:23
Tow Matt 1:35 4:18 1:54
KJ 1:35 4:25 1:42
Jose 1:53 6:25 2:28
Snooki 1:52 4:01 1:54
Ed 1:37 5:19 1:48
Nicole 1:35 4:18 1:37
Silas 1:40 6:04 2:23
Ballet 1:32 3:35 1:40
Nelly 2:00 MOD MOD
Michele 2:08 6:28 2:38
Kiehler 1:20 4:20 1:38
Alex 2:00 4:40 2:15
Eric 1:25 4:30 2:00
Mer 1:25 4:27 1:59
All Levels – Noon
Chris 1:18 3:29 1:28
KT 1:42 4:18 2:15
Ian 1:15 2:49 1:23
Avtar 1:26 3:45 1:44
Gil 1:42 4:14 1:50
Dayna 1:23 2:42 1:55
Patrick 1:33 3:53 1:46
Zach 1:33 3:42 1:46
Evan 1:36 4:12 2:25
Amanda 1:42 5:40 1:42
Jill 1:41 3:46 2:01
E-Rod 1:39 3:49 1:48
in Workout of the Day 300 comments

WOD 6/27

Performance – Week 7 of 8 – Power / Lactate Endurance Week
A. Front Squat x1x4@RPE 9  Rest 3:00
B. WTD Chin up x1x4@RPE 9 Rest 2:00
*RPE 9 = Last rep is tough, but still 1 rep left in the tank.
C. Horizontal Pull ups x8x3 Rest :90
D. DB Death March 3x Red line to Red line w/ 90 sec rest

Foundations
Strength
A. Back  Squat  x3-5×5 @ 30X0
B. DL x3x5
C1. Press x2-3×4
C2. Ring Rows  x1-3×4
*Back Squat, Deadlift, Press Weight recorded board and test out sheet

8 Primal Mantra 
*Post thoughts to comments

“Optimism and pessimism are infectious and they spread more rapidly from the head downward than in any other direction.”
– Dwight D Eisenhower

kids kipping

YFP athletes getting their kip on!

Foundations – AM
Humberto 45 65 45
Monica 45 65 45
Emily 65 85 45
Steve 165 145 95
Niraj 145 115 45
Silas 135 215 115
Hang 65 75 35
Laila 75 75 35
Lisa 75 75 45
Performance – AM
Sissy
Pam
Janice
Joe Dan
Big Spoon
Jeff
Mitch
Bradley
Jose
Red
Ed
Michele
Marky Marc
Ray
Jackie
Ladies Class
Jenny
Mer
Foundations – Noon
Kristen 75 75 45
Emily 45 45 35
Brennan 135 205 95
Michele 45 45 45
 Foundations – PM
Sean 105 95 95
Ana 65 105 50
Maryhelen 65 85 40
Matt 145 165 95
Madison 55 45 65
Amanda 55 35 65
Cassie 55 45 65
Alex 155 105 115
Ben 155 105 115
David 215 135 185
Paul 215 135 185
Performance – PM
Jeff
Spencer
G
Sanchez
Shana
Miller Time
Dixie
David
Robert
Sean
Ruth
Kristin
Ryan
Shug
MegO
AG
Alexandra
Miguel
Keith
Jen
Desiree
Wood
Can2
KJ
Steel
Denise
C2
Andy
Mr. T
Eric
in Workout of the Day 319 comments

WOD 6/26

Performance – Week 7 of 8 – Power / Lactate Endurance Week
1 Power Clean + 2 Push Press x 5  Rest 2:00
*Add weight each set
*Record Weight

Broken Set Mile
4 Rounds
400m Run
1 min rest
*Record Total Work Time

Foundations
Skill
Kip Pull-ups

A.
EMOM alternating for 16:00
Odd: 2-4 Kip/Jump Pull-ups
Even: 2-4 Goblet Squats
B.
4 Rounds (Partner Workout)
250 M Row
10 Push-ups

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” -Vince Lombardi quotes

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CrossFit Classics is this Friday at CF Central Downtown. We’ll see y’all there!

Foundations – AM
Dragons 4:46
Fahrenheit 4:51
Monica/Humberto 6:01
Performance – AM
Sissy 75 7:40
9AM 150 7:48
Gage 165 7:30
Mike 110 5:17
Janice 95 7:49
Mego 90 8:56
Tineke 65 6:40
Gabi 105 6:15
Kara 75 5:49
Lee 135 7:36
Eileen 100 11:08
Jeff 165 6:10
Staci 65 7:52
Ed 110 6:10
Tow Matt 155 6:19
Ryan 165 5:07
Jillian 105 6:50
Jox 105 6:43
Yazmin 80 6:32
Eileen 75 6:11
Nelly 65 8:44
 Performance – Noon
 Patrick 165 5:44
 Avtar 85 5:42
 Jeff 155 6:20
 Evan 155 8:11
 Mer 105 7:43
 KT 85 9:03
 Josie 75 8:56
 Stefani 45 8:33
 Foundations – PM
Panthers 12:34
Grizzlys 12:08
Diamonds 12:46
Cougars 13:15
Cougar Hunters 11:50
Hotel Grape 11:07
Chase 9:27
Girlnish 11:57
Performance – PM
G 7:16
Miller Time 8:03
Jerri 6:58
E-Rod 8:25
Can2 175 5:31
Jacob 190 5:09
Nicole 75 9:38
Jan 95 6:27
Shug 95 9:58
Taylor 115 6:11
J Rod 150 7:21
Kat 95 6:21
KJ 90 6:05
Nicole 90 6:36
Allyson 95 6:03
Kristin 75 5:42
Andy 115 7:46
Desiree 95 8:18
Zach 135 6:16
Keith 135 6:12
Carolyn 75 8:49
in Workout of the Day 237 comments

WOD 6/25

Performance – Week 7 of 8 – Power / Lactate Endurance Week
A.
20:00 Skill Work
Pistols
Kip Pull up
B.
12 min AMRAP
50 Back Squats 115#,85#
40 Dips
30 Front Squats 95#, 65#
20 Push Ups
10 OH Squats 45#, 35#
5 HSPU
*Record Total Reps out of 155 Total
*Men – Bar + 25’s and 10’s, Women – Bar + 15’s and 10’s

Foundations
Skill
Hip Cleans

A1. Hip Clean + Press x3x5
*Any press variation acceptable
A2. RDL x4x5
B.
10:00 AMRAP
5 Ring Rows
5 DB Push Press
5 Reverse Lunges
200 M Run

Plate Shoulder Series
C1. Bentover Ys x10x2 rest :10
C2. Bentover Ts x10x2 rest :10
C3. Bentover Ls w/ X x10x2 rest :10
*2.5-10 lbs plates for all exercises

“Strength doesn’t come from what you can do. It comes from overcoming the things you couldn’t.” – Rikki Rogers

AthleteOpen2012_001

The Athlete Open 2013 Is Right Around The Corner

Foundations – AM
Lisa 4
Lia 5
Josh 3
Maryhelen 4
Steve 5
Zach 4
Lisa 5
Amy 4
Nathan 5
Laila 5
Performance – AM
Gage 11:55
Kara 10:05
Gabi 11:20
Mitch 150 RX
Kiehler 11:40
Big Spoon 12:00 RX
Kristi 10:26
Bradley 10:30 RX
Eric 11:58
Carlos 11:25
Sissy 11:45
JV 154
Todd 8:03 RX
Jeff 11:00 RX
Michele 150  
Jose 155
Ed 11:48
Ballet 11:23 RX
Red 146
Gregg 150
Ryan 151
Tow Matt 150
Velvet 9:28
Page 10:45
Jillian 10:18
Ruth 10:56
Dayna 11:01 RX
Ray 11:10 RX
Stephani 109
Josie 140
KT 120
Jenny 12:00
Lulu 125
Jill 100
Madison 115
Foundations – Noon
Meggie 6
Hang 5
Mercy 4.5
Performance – PM
Erica 9:46
LV 11:27
Kristin 12:00
Ryan 11:53
Tasha 10:36
Joe 150 RX
Jeanette 10:17
Steve 11:08 RX
Cameron 142
Kristin 11:04
Miller Time 12:00
Robert 126
AG 140
Chris 145
Jake 11:40 RX
Kat 10:07 RX
KJ 150
Can2 11:10
Amber 11:09
Nicole 11:09
Mr. T 11:42
Michael 11:09 RX
Can2 152
Jenn 153
Lane 12:00 RX
Jenn 11:58 RX
Missy 149
Sadie 11:59
in Workout of the Day 200 comments