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CFA Welcomes New Coach | Tim Garland

From CFA Management:tim3 (2)
CrossFit Austin is proud to introduce the newest member of our Coaching Staff, Tim Garland.  Previously an athlete and Coach at CrossFit Kyle, Tim joins our team with years of professional and athletic experience! We’ll let him tell you more about himself… but we’re excited to add another seasoned and experienced coach at CrossFit Austin! Be sure to welcome Tim to the CrossFit Austin community next time you see him!

tim1About Tim:
Tim comes to CrossFit Austin with 9+ years experience in the fitness industry. He began his formal education at the University of Oklahoma, where he studied Health and Sport Sciences and was a member of the Sports Medicine team (football). During his time in Oklahoma, he also played for OU’s Rugby Club, before transferring to Texas State University to complete his degree requirements. He walked the stage in 2009 with a B.S. in Exercise and Sport Sciences from the Health and Human Performance Department at Texas State, and currently holds the American College of Sports Medicine-Certified Personal Trainer and CrossFit Level One Trainer Certifications.

 

 

A Message From Tim:

tim2 (2)I have competed at several different levels in a few different sports over the years, and enjoyed them all. Finding something that pushes you to develop your mind and body, as well as your character, is a goal worth pursuing. CrossFit has afforded me the opportunity to once again test myself in a new ways and provides an arena for these tests on a daily basis.

“No citizen has the right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”-Socrates

 

in Announcements / Workout of the Day 336 comments

WOD 5/19

Performance & Foundations
A1. RDL x8x3 by feel Rest :45
A2. Step-ups  x8x3 Rest :45
B.3 Rounds
10 Burpees
12 Box Jumps Step Down
200 M Run

*total time Recorded

 “A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” –Colin Powell

5:19

CFA Regionals Team Member: Lindsey Guelde

5.19 liz

CFA Regionals Team Member: Liz Collura-Rosenberg

 4 Days Until Regionals!

Foundations & Performance – AM
Stephanea 7:43
Ebelia 7:47
Kate 7:44
Sean 6:54
Ivan 5:48
Mitch 6:38
Victor 6:16
Bev 6:42
Braden 6:28
Brian 6:01
Sissy 7:32
Matthew 5:44
Vy 6:23
Ken 7:47
Adrian 7:25
Mel 8:03
Gwar 7:11
Ballet
Page 5:50
Mr. T 8:48
Roland 9:42
Dayna 7:21
Jillian 7:42
Stephen 6:46
Jables 8:15
Jose 7:58
Gilbert 5:59
Nick 8:50
Ray 6:38
Ian 6:02
Mer 8:25
All Levels – Noon
Todd 7:40
Jared 6:26
Dixie 8:25
Nicole 8:07
Shanon 8:09
Amber 7:34
Joey 8:51
Billy 7:35
Jake 8:25
Foundations & Performance – PM
Jessica 7:06
David L 10:00
ABC 10:32
Adrian 10:42
David 7:35
Jeri 8:49
David 9:29
Allyson 8:08
Nole 8:09
Sean 8:40
Julia 10:06
Kristi 11:46
Heather 6:43
JRod 9:09
Dustin 8:17
Maureen 9:31
Alex 8:45
Cassie 9:22
Paul 7:25
Leah 9:20
Chris 8:48
Nicole 8:17
Chandon 10:16
Matthew 10:01
Vamsi 11:15
Mayela 10:10
in Workout of the Day 2,763 comments

WOD 5/17

Performance
Row 20 calories
30 Burpees
40 ground-to-overhead @ 95 lbs, 65 lbs
50 Wall Balls @ 20 lb, 14 lbs
400 M Run
Time Cap 17:00

Foundations
Row 20 calories
18 No Push-up Burpees
24 DB Snatches @ 25 lbs, 15 lbs
30 Wall Balls @ 10 lb, 6 lbs
400 M Run

MAY 23-25 – Come support the CFA Team!

>>Get Tickets<<

in Workout of the Day 271 comments

WOD 5/16

All Levels

3 Rounds @ 1:00 / Station
1. Russian Swings
2. Single Jumps
3. Turkish Get-ups
4. Lateral Slides (Redline to Redline)
5. Ring Toes to Bar

or

Make up Test day

smoothie

All Levels
Ryan
Danielle
Nick
Steve
Kate
Brian
Maureen
Ballet
Mer
Vamsi
Chris
Kevin
Gil
Todd
Shanon
in Workout of the Day 295 comments

May Athlete of the Month: Alexandra “Sissy” Walton!

 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 our beloved Sissy!

sissy1 sissy2

State your Name and/or Nickname please:
Alexandra, Alex, but mostly known as Sissy!


Words to live by?
“Be a master of the mind, not mastered by the mind” -Zen Proverb-
“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment” – Buddha –


What is your fitness background?
I don’t really have one. I played volleyball a few years in high school and have always worked out in some fashion since middle school. I really didn’t start focusing on my fitness until I joined CFA, and I am so thankful I did. 


How long have you been CrossFitting?
It will be 2 years in June and one of the best decisions I have made.

What’s your favorite part of CrossFit Austin?

Everything! I love the workouts, the coaches, and the people. The coaches are amazing and always bring such positivity and encouragement. They always push me and make me realize my own potential. The 5:30am class is freaking amazing. They are just such great people, athletes, and supporters. They are always there to cheer me on and push me through the workouts.  I couldn’t choose better people to work out with. 


What are your training goals?
I just want to be healthy most of all. However, I love that I keep getting stronger and faster during the process. I also would love to improve my upper body strength and my overall endurance.  


Favorite sport or activity?
CrossFit, Reading, and Meditation!


Recent adventure you’re planning?
I got married in October and we plan on taking our honeymoon later this year. We are still deciding on our location.

Tell us something we don’t know about you…

I tried to be a boxer when I was younger, but it didn’t work out so well.  My dad was a boxer and I wanted to be cool like him. However, I quickly discovered I really didn’t like hitting people. I felt too guilty hurting them, so needless to say I didn’t make a very good boxer. =)

 

Longhorns or Aggies?
Longhorns, of course. Given that my husband works for LHN, I might be in trouble if I choose Aggies. 


Leave the fine folks of CrossFit Austin with some parting words…
Thank you CFA for everything. You not only have had an impact in my fitness journey but have had an everlasting impact in my life. You constantly push me to realize my own potential. You push me past my comfort levels and no matter how much I want to quit, you have given me the confidence I need to constantly keep moving. Everything I have learned and continue to learn at CFA are invaluable lessons that I am forever grateful for. 

in Announcements / Athlete of the Month 1,766 comments

WOD 5/15

Performance & Foundations
2K Row for Time

“Whenever you are confronted with an opponent. Conquer him with love.” ― Mahatma Gandhi

Performance & Foundations – AM
Kara 8:51
Mitch * 7:43
Gage * 7:57
Ruhlin * 8:15
Sarah * 8:57
Kerri * 9:28
Maureen * 8:34
Braden * 7:48
Lee * 7:38
Adrian * 8:43
Matt * 8:14
Vy * 9:13
Mel * 8:57
Ryan * 7:34
Steve * 7:43
Claudia 9:42
Jessie 9:42
Megan * 8:49
Danielle * 10:16
Jose 7:30
Roland * 7:52
Matt * 7:36
Gilbert * 8:00
Lisa 10:51
Ballet 7:47
Laura 10:03
LaShea 9:22
Nick 8:12
Ray 8:12
Brooks* 7:15
Jenny * 9:05
Ian 6:48
Erica 9:25
Ladies Class
Lulu * 9:30
Shanon* 9:46
Nicole* 8:44
Mer * 8:53
All Levels – Noon
Jared * 7:23
Humberto 8:39
Todd 8:14
Faraon 9:14
Nicole T 8:56
Brian* 7:36
Walker 9:43
Jets 9:31
Adelle 11:39
Suzy 8:50
Sean 7:59
AG 7:12
Jrod 8:09
Chrissy 9:15
Leah * 8:56
Edge 8:32
Brad 7:24
Mesgana 10:41
Rahul 9:00
in Workout of the Day 223 comments

WOD 5/14

Performance – Post Test
1 RM Power Snatch
1 RM Front Squat 30X0

Foundations
3 RM Hip Power Snatch
3 RM Front Squat

“Experience is not what happens to you; it’s what you do with what happens to you.” -Aldous Huxley

Foundations & Performance – AM PS FS
Matthew ** 140 240
Ivan * 150 240
Adrian ** 115 180
Lee ** 130 255
Gage * 150
Victor ** 130 205
Vy ** 80 145
Sissy 70 130
Kara 65
Sarah * 80 115
Melanie ** 81 145
Humberto * 90 143
Stephanie 55 80
Mitch ** 125 225
Tow Matt 130 205
Nick 145 265
Page * 165 280
Danielle 50 95
Stephen * 115 175
Ballet * 125 185
Jose * 100 175
Claudia ** 90 159
Jessie 65 100
Mr. T ** 175 280
LaShea ** 75 135
Megan 50 65
Ian * 155 305
Dylan ** 100 185
Ray * 160 235
Matt ** 95 175
Lulu ** 90 160
Mercy ** 80 145
All Levels – Noon
Dustin ** 120 225
Dan ** 155 135
Nicole ** 70 125
Shanon ** 45 75
Faraon** 115 185
Jared * 155 255
Todd * 125 280
Foundations & Performance – PM
Adelle ** 40
Brooks ** 165 235
Nole * 175 275
Walker * 100 140
Dan * 150 235
Mayela ** 85 120
Mesgana ** 35 60
Chandan ** 95 125
Edge * 95
Rahul * 115 205
Nicole 75 145
Leah ** 92 170
Carrie ** 100 170
Kim * 70 135
Vamsi ** 75 140
in Workout of the Day 1 comments

WOD 5/13

Performance & Foundations
20:00 For Quality
400 M Run
5 Unweighted Step-ups/leg
5 Goblet Squats
5 KB Swings
5 KB Sit-ups
5 KB Tic Tacs/side
50 M Waiters Walk
*Move at an easy to moderate pace, focus on great movement quality throughout, a good goal would be to finish 3-4 rounds

or

Make up Day

“I do the very best I know how – the very best I can; and I mean to keep on doing so until the end.” -Abraham Lincoln

Performance & Foundations – AM
Sarah (fran) 5:11 45 s
Ebelia (fran) 5:04 45 s
Sissy (fran) 4:07 45 s
Kerri (fran) 4:48 45 s
Gage (fran) 6:38 rx
Humberto
Braden
Beverly (fran) 3:32 45 s
Ryan (fran) 7:26 75 s
Page
Dylan (fran) 9:12 65 s
Jenny (fran) 8:09 rx
Mer (fran) 6:00 55 band
Emily (fran) 5:48 35 box
Mr. T (fran) 6:04 s
Gilbert
Claudia
LaShea (fran) 5:44 45 s
Jose
Roland (fran) 11:19 75 s
Tow Matt (fran) 7:20 rx
Ballet
Adrian (fran) 7:45 l1
Mercy
Ray
Ian
Red
Nicole
Mitch
Faraon
in Workout of the Day 246 comments

WOD 5/12

Performance – Post Test
Fran
21-15-9
Thrusters @ 95/65
Pull-ups
*For time

Foundations
15-12-9
DB Thrusters
Pull-ups
*For time

“Chaos is inherent in all compounded things. Strive on with diligence.” -Buddha

Performance & Foundations – AM
Ebelia 5:42 35 s
Stephanea 4:13 l1
Jason 6:29 l1
Ivan 4:32 rx
Mitch 6:56 rx
Matthew 3:08 75
Lee 5:32 75 s
Humberto 3:50 45 s
Melanie 4:19 45 s
Vy 3:51 45 s
Laura 4:20 25 s
Danielle 3:38 25 s
Stephen 4:49 65 s
Claudia 5:46 55 s
Jose 4:39 75 s
Dayna 5:08 rx
Gilbert 5:10 75 s
Silas 6:29 75 s
Page 6:07 rx
Ballet 6:25 85
Erica 5:20 rx
Todd 5:40 rx
Ian 5:04 rx
Ray 3:14 75
Eric 6:41 rx
Mercy 5:09 55 s
All Levels – Noon
Nicole T 4:38 45 s
Nicole K 4:40 45 s
Jared 3:55 rx
Lulu 3:50 45 s
Performance & Foundations – PM
Adrian 6:32 65 s
Joseph – l1
Kristi –
Leah 6:45 rx s
Jeri 7:03 55
Jonathan 6:11 75
Allyson 5:45 65 s
Sean 6:36 65 s
Amber –
Morgan 5:55 55
Mike –
Edge 4:55 65 s
Rahul 6:12 75 s
Brad 7:07 rx
Kim 5:14 55 s
Chris D 5:34 75 s
Chandan 5:05 35 s
Maureen –
in Workout of the Day 2 comments