DRINK! DRINK! DRINK! Water that is….

Today we are kickin’ it back to an article Coach Tim wrote in years past. We are feeling the heat of these warmer days like a humid hug we’d rather not be in the middle of and when you’re sweating it out like we do, you have to be putting it back in. Check out some wise words from a wise man while you enjoy a nice, cold glass of H20!


H2O is Mo’ Better! || Coach Tim Garland

The heat has begun to grace us with its presence. As our bodies adapt to the heat and humidity that this season brings us, you hear your coaches tell you to make sure you are drinking plenty of water. What is “plenty”? Why is it so important?

Many of us know that water comprises the majority of our body. So making sure that we are consuming an appropriate amount of this clear, flavorless liquid is a no-brainer requirement for optimal health. Now, imagine yourself this summer hiking the Greenbelt, completing your WOD, or sitting by pool/river/lake for countless hours…without any water. Thirsty thoughts? Thirst is often thought of as an alert for the beginnings of dehydration. According to Merriam-Webster, dehydration is defined as;


Dehydration– an abnormal depletion of body fluids


I don’t think anyone would argue that the aforementioned activities could bring on the onset of dehydration without appropriate measures being taken. Most of us have heard the 6-8, 8oz. cups of water per day as the standard for water consumption. Yes, this is standard. However, just as our nutritional fingerprint differs from individual to individual, so should our water intake. We all come in different shapes and sizes and participate at different levels in vastly different activities. Additionally, depending on our current state of health, some systems are more efficient than others at regulating the needs of said activities. Without throwing specific recommendations out there for person A, weighing ‘x’ amount at such and such height yada-yada ya…here are some dehydration indicators to be aware this summer to help you key in on your health, thus your performance, as it pertains to water intake.

A few symptoms have been identified as;

  • Little to no urine, or dark yellow/amber hued urine
  • Headaches
  • Dizziness/lightheadedness
  • Dry mouth
  • Confusion


Conversely, proper hydration helps eliminate the chances of these occurring, and can aid us in;

  • Regulating core body temperature
  • Lubricating our joints
  • Keeping our kidneys and liver healthy by flushing out toxins and eliminating waste
  • Helps carry oxygen and nutrients to our cells and tissues


Are there other sources to help me stay hydrated other than JUST water? Yes. Although here, water is king, here are a few other ways to sneak in the liquid. Fruits and vegetables contain small amounts of h2o, as well as their juices. Keep in mind that the juices may have unwanted calories due to added sugars. Coffee and teas also contain water, but caffeine can act as a diuretic and lead to frequent urination and counter our purpose.


All in all, plan and prepare for your daily activities.

  • Be aware of your environment (heat and humidity) and what your body is telling you
  • Keep a mental note of your previous 12-24 hours of water intake
  • Keeping a water bottle with you throughout your day will help you monitor your water consumption
  • Adjust your consumption as needed to fit your daily activity level

“Mama said Gatorade is the devil”


Train smart, live smart,

-Coach Garland

What is this Endurance class all about??

What is CrossFit Endurance? In a nutshell,  CFE combines functional strength and mobility exercises with a high-intensity interval regimen in a series of short, intense workouts designed to build all-over strength and boost the limits of your cardiovascular capacity. CFE is a sports-specific plan that alternates between running technique sessions and customized, CrossFit-like workouts.
Or according to John McBrien, a CrossFit Endurance coach. “Find the area where you suck, and then make it suck less”.
The goals of this course are  to:
  • Increase Aerobic Capacity, which is the base of all metabolic performance
  •  Limit your road time and increase the work you’re doing in the gym.
  • Reduce mileage and instead focus on both  form and high-intensity training, thereby creating a  stronger, more skillful, more durable athlete.
  • Reduce injury risk as “junk” mileage is replaced with functional CFE workouts that train the same energy systems
  • Increase explosive power and speed
  • Increase  mobility and range of motion through incorporating workouts that improve range of motion in the joints and muscle tissues
  • Increase production of human growth hormone, which helps counter the natural loss of muscle mass that comes with age
  • Improve coordination of upper- and lower-body muscle groups through the inclusion of compound movements in training
  • Increae race performance through greater strength, improved form, and greater running efficiency
This class is open to all levels of fitness.
Join Coach Jesse Ruiz for our 6-week Endurance class from July 8 – August 16. Sundays at 5 pm and Thursdays at 7 pm. See you there!

Welcome Coach Jesse Ruiz!

We are excited to welcome Coach Jesse Ruiz for our first of many 6-week courses that are meant to get us our of our regular pattern, experience new ways of moving, and bring added value to the work we do here day in and day out!

Beginning on Sunday, May 13 Jesse will lead us in a 6 week Endurance course twice a week. Classes will take place on Sundays at 6:00 pm and Thursdays and 7:00 pm. Don’t miss out on this opportunity folks!

About Jesse:
Jesse began his formal education at Texas State University, where he received a degree in Exercise and Sports Science while working with the Sports Club teams there.  After training the Men’s and Women’s Rugby teams, along with the Women’s soccer club teams, he came to realize his passion for sports could be extended into the fitness realm.  He then came to Crossfit in 2010, at Crossfit San Marcos.
Being a life long fitness enthusiast, he was quickly drawn to the endurance aspect of the sport and despite making vast improvements,  quickly realized how restricted certain parts of his body were and stumbled onto Kelly Starrett’s Supple Leopard book and his love affair with all aspects of mobility training began.  Jesse has spent the past 7 years studying, investigating, and experimenting the many ways to decrease pain in the body, while increasing strength through range of motion.
Having experienced 2 major sports injuries himself (paralyzed from the neck down and a torn ACL/medial meniscus), the importance of quality and  pain free movement has become a part of his fitness fabric.
He currently  holds a CrossFit Olympic lifting certification, which was taught by the great Coach Mike Burgener.  In addition, he is a Primary Movement Specialist with Primal7, completed a Level 1 Coaching Certification with Atomic Athlete, as well as having interned at GRIT Strength and Conditioning gym.  Jesse has spent the last 7 years studying movement patterns and infusing that training into both his and his clients training. He’s an avid trail and trail relay runner, has competed in the AFMFITTEST the past 3 years, as well as running numerous ½ marathons, 10k’s, and trail runs around the great State.
A Word From Jesse: 
As a Kstar disciple,  I’ve spent the past 7 years studying, investigating, and experimenting the many ways to decrease pain in the body, while increasing strength and endurance through range of motion.  I’ve also competed in a wide range of road and trail races. I believe that this industry chose me and that journey began in middle school, as I suffered a pinched nerve in my neck, while playing football and was temporarily paralyzed from the neck down.  I believe that we possess the innate ability to maintain our bodies and to live, move, and breathe pain free, both in a physical, mental, and spiritual state.
While at Texas State, I was able to coach both collegiate club soccer and rugby players and quickly realized my passion for coaching others.   In 2011, I discovered the sport of Crossfit and my journey into the fitness and coaching industry began.  I’m honored to share my passion for quality movement and endurance with the CF Austin community!  Cheers to being Supple Leopards my friends!

Diaries of a Coach || Get back on track

They say bad things happen in three’s right? Please tell me it’s true because lately it feels like everything has blown up at once. One thing, then another. Then another. And now I’m standing in a big ol’ heaping pile of ashes and mess, trying to piece things back together. But nothing else can happen… because that’s three. That’s it. Right?
What a perfect example of our best laid plans being at the mercy of life. A few weeks ago, I confessed a consistent weakness in my training, running. While I had every intention of implementing a consistent running program, I’ve veered slightly off course. That is my confession to you today. I could tell you all the reasons why, but the fact is, life happened and now I need to get back on track (<— See what I did there? Like… literally get back on the track. Eh?)
Yesterday’s workout was a humbling reminder for me that this is still something I need to work on. Very much so. Although, surely it counts for at least half of the running I missed, right?!?!
My gut reaction is to immediately be discouraged and come down hard on myself. I’ll give you grace all day long, but not myself. No way. With myself, I tend to expect nothing but success and follow through and perfection. Like I’m some sort of super human. Sounds ridiculous when I say it out loud, but it’s true. Instead, today, I’m choosing to accept where I am and take some steps back in the right direction.
Lucky for me, and for you if you find yourself where I am, humbled by yesterday’s workout, the cardiovascular expenditure required, and my lacking, there are some good things coming up to take advantage of here at CFA. Things that can help progress us in the way of endurance in our training.
Starting May 13th, Coach Jesse Ruiz will be starting a 6-week endurance course. This course is designed to challenge your current level of endurance, building and progressing towards higher stamina that will carry over not only into your workouts, but into life. Stay tuned for more info and a bio from Jesse, coming later this week!
Thanks for letting me come clean. Keep me accountable for continued grace in my failures and perseverance toward my goals.
Coach E

May Athlete of the Month || Edgar Cervera!

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 May Athlete of the Month is Edgar Cervera! Edgar joined our crew in November 2015 and over the years has gotten his family on board too! He’s a regular with the chicken o’clock crew (5:30 am) but sometimes you’ll see him pop in for a second helping during the 5:30 pm while his 2 boys are rockin’ it with Dylan in the Oly center. Edgar knows what hard work is and doesn’t shy from it one bit. He does what it takes to see the results he’s after. Edgar exemplifies so many of the qualities we look for in an AOM and has shown really amazing progress in his time here. Edgar, the CFA Team is proud to honor you as our May Athlete of the Month and as an awesome part of this community. Thanks for your all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

State your Name and/or Nickname please:
Edgar Cervera
Words to live by?
What is your fitness background?
Basketball, Track and Cross Country in High School other than that nothing else really.  
How long have you been CrossFitting?
I believe its been a little more than 2 1/2 years.
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
First day I was nervous as Hell! Seemed like everyone knew what they were doing but me. Compared to today….still feels like everyone knows what they are doing but me…..just kidding…feels more like a family now.
What’s your favorite part of CrossFit Austin?
My favorite part is obviously the people. Everyone here wants the same thing….to be the best version of themselves. To push themselves to limits they thought they couldn’t. 
Current Training Goals/PRs?
Have a weight goal in mind and I want to get a ring muscle up so bad!!

What advice do you have for folks just starting out in CrossFit?
Its addictive!! Once you start you wont want to stop! Have fun and go at a pace you trust…but push yourself or the coaches will!

What is your cheat meal go to?
Pita Chips and Peanut Butter
How do you use your fitness outside of the gym?
I have four kids!! Its used all the time
Tell us about a moment you felt most proud of yourself during a workout.
When I did a bar muscle up. I swear to you I was close to crying…ask my wife. Saw people doing them all the time and never in a million years did I think I could do them. BOOM!!!
If you could create a WOD and name it for yourself, what would it be?
“The Wrath of Billie” (She’s probably going to kill me for this one)
-Run 400 Meters-
Row for 500
15 Power Cleans ( Men 155)  (Women 85)
Row for 400
13 Power Cleans
Row for 300
11 Power Cleans
Row for 200
9 Power Cleans
-Run 400 Meters-
What are your hobbies, interests and/or talents outside of CrossFit?
I’m in sales and been doing it for 12 plus years… I believe that’s a talent, and other than that I’m a home body. Love to chill with my Wife and Kids. The best part of my day is coming home from a long day at work and     having my baby girls put on some ” My Little Pony” music and dance the night away.
Tell us something we don’t know about you…
Was born and raised in West Texas (Odessa). Was taught to fear God and my Parents…and still do to this day. LOVE SPORTS! Having a loving, motivating, sexy wife an four amazing kids!! Never broken a bone or been arrested….BOOM!!! (BORING lol)
Longhorns or Aggies?
Leave the fine folks of CrossFit Austin with some parting words…
If it doesn’t challenge you, it won’t change you and no matter how many mistakes you make or how slow your progress is, you are still way ahead of everyone who isn’t trying!!! -ALWAYS BLESSED!!-

Night Of Champions VI || Bar Wars – WODs Announced!

Going for that 200m like…

Teams of 2 – Male/Female teams – Our FIRST CO-ED NOC!
Rx & Scaled Divisions available!
Night of Champions will consist of 2 WODs
WOD 1 – A Lifting Event
WOD 2 – A Partner WOD
6:30 pm – Athlete Check-In
6:45 pm – Athlete & Judge Briefing
7:00 pm – WOD 1 Start Time

$50 per Team (includes registration for both team mates) Only 15 spots available!

(Only 1 registration per team – We’ll send an email to get division and partner name)

***Proceeds from Night of Champions will go toward new equipment for the gym!***


Max overhead squat (front squat for scaled)

The combined total of both athletes’ top lift will determine your score.

We will be running platforms with an ascending barbell.

*Opening weights for each lifter, for each lift must be submitted by Wednesday 5/2* 

– The lifter will lift within the first :30 of every minute
– The weight will move up in the second :30 of every minute.
– Minimum increase is 2 lbs.
– Each person will have 3 attempts.
– Weight will be changed as a group on each platform

This event will be scored by calculating the combined weights of each athlete’s max lift

WOD 2 –

12:00 AMRAP

8 hang power cleans (per athlete) @ 95/65 increasing 10 lb each round (scaled starts at 75/45 + 10 lb each round)

16 total TTB (hanging knee raises) one person hangs one person works (at least 1 rep for each person)

60 m reverse tire drag (30 m per person) 60lb (40lb scaled)

200 m run together



The workout begins with 8 Hang Power Cleans per athlete. There will be a male and female bar for each team. Only one person will work at a time until each athlete has completed 8 reps. Each time the athletes return to the bar, 10 pounds will be added to each bar.

Once the athletes have completed their hang power cleans, they will move on to toes to bar (or hanging knee raises). 16 reps per team. Each athlete must do at least one rep, but otherwise reps may be divided as the athletes see fit. Only one athlete will work at a time while the other athlete hangs from the bar. If one athlete drops from the bar, both athletes must drop.

Following the toes to bar, both athletes will move to the reverse tire drag. Both athletes will share the same weight in their tire. One athlete will drag the tire down 30 m and the other athlete will return it 30 m.

As soon as the tire has been returned, both athletes will run together for a 200 m run.

This sequence will be repeated for a duration of 12 minutes. Total reps will determine your score.


Diaries of a Coach 024 || “Listen to your body!”

“Listen to your body.”

Isn’t that such a weird thing to say? Maybe it’s just me but part of me, when urged to do just that, wonders, “Huh? What does that even mean?” I control this thing, I’m driving the ship here, pretty sure my body is going to listen to me. Right?


As some of you may know, I recently traveled to my fine home state of Kentucky. Side note: I went to celebrate my nephew’s 1st birthday and y’all. He. Is. The. Cutest. See photo attached. Cue the ooos and awwws. And also, you’re welcome.

Anywho, two days prior I got pretty sick. Sick enough to consider canceling my trip. After much debate I decided to tough it out and make the trek. Let’s be honest, I’d do anything for that little nugget. #auntlife

With a late flight arrival in My Old Kentucky Home (See what I did there? Probably not… it’s a song. Google it. Or watch the Kentucky Derby, you’ll hear it!) it was easy to pass out almost instantaneously. However, the next day I found myself sending my sister out to run errands alone that morning so I could sleep a little later, falling asleep on the couch mid afternoon for about an hour, and then dosing off during an evening movie when I was supposed to be helping with party decor. The next day was no different, I slept late that morning and I’m pretty sure the sun was up when I went to bed that evening. Not only did I snag copious amounts of sleep, but I worked out approximately zero times during my time at home. That’s reason enough to stick the back of your palm on my forehead, raise a confused brow and say, “Are you ok?”

Here’s the lesson. Lean in because it’s enlightening and borderline revolutionary. Apparently, when you fall asleep at random times during the day, your body is trying to tell you something, mainly, that you need to sleep. (Maybe listen a little closer next time, Erica.)

All jokes aside, my encouragement today is just to tune in. I know it’s weird but how do you feel? Like, right now? When you move, does your body resist? Are you lethargic and unenthused when it’s time to workout? When you rest, does your body overdose? Do you feel like you just can’t get enough? Maybe not, maybe movement energizes you. Then keep moving! Rest is always essential but maybe your body is up no problem when that alarm goes off. Then get up and go! Just promise me that you’ll keep checking in, keep listening, because those signs and signals are there and always changing.

Spoiler alert. You are only human and many times, as humans, we are at the mercy of our circumstances and busy schedules, our ever-changing emotions (just me?), and the chemicals that balance and unbalance within us. Take time to check in, take time to rest if that’s what you need. You only have you, and you’re a pretty important part of living the life you want to live, fulfilling the dreams and desires your heart has. Take care of you boo!

I’m out. Maybe to go sleep, who knows!

Coach E

Night Of Champions || BAR WARS

Night of Champions 
Are you a champion? Show us your stuff!

BAR WARS || May the fourth be with you

Teams of 2 – Male/Female teams – Our FIRST CO-ED NOC!
Rx & Scaled Divisions available!
Night of Champions will consist of 2 WODs
WOD 1 – A Lifting Event
WOD 2 – A Partner WOD
Details to come!
6:30 pm – Athlete Check-In
7:00 pm – WOD 1 Start Time

$50 per Team (includes registration for both team mates) Only 15 spots available!

(Only 1 registration per team – We’ll send an email to get division and partner name)

***Proceeds from Night of Champions will go toward new equipment for the gym!***



Diaries of a Coach 023 || Prescription or Preventative – Crossover Symmetry

Hey friends! As we head into the next strength cycle, jerks, I wanted to pass along an article I found that offered a new perspective and prescription on pain. For those of you that have shoulder issues or injuries, this is for you! If not, the value will be more from a preventative standpoint.

If it’s not one thing, it’s another. If any of you out there are over 30 like me, (or have just beat up your bodies along the way) you may have experienced a similar struggle. As of late, my shoulder has been giving me a pesky pull in a loaded overhead position. In an effort to pinpoint the pain and it’s cause, I had Coach Gen take a look. What she saw was slight tick of internal rotation of the shoulder when under heavier loads. It’s something that tends to happen with instability and improper activation of the surrounding muscles. The Crossover Symmetry system has been my lifeline the last few weeks, in order to train my mechanics into proper position and activation. In researching the system and its benefits, I came across this article. Definitely worth the read and worth testing out the Crossover Symmetry, whether it is to retrain and alleviate pain or to be proactive to prevent it.

Stay tuned tomorrow for a video from Gen and Tim on how to set it up, what you should be focusing on and feeling, and how to get the most benefit out of it.


End Your Pain by Retraining Your Brain

Diaries of a Coach 022 || The Cost of Avoidance Training

Yesterday I made an announcement to the five people who were participating in Open Gym at the time. After getting their attention, I’m sure quite obnoxiously, I proclaimed with great pride, “I’m going to run.”

May not sound like much, but if you’ve been around me in the gym for more than five seconds you know that I have a hate/hate relationship with hitting the pavement. I hate running, running hates me. We’re good with it, it works for us. Or so I thought.

The last few weeks I’ve felt an inkling of a conviction that maybe this whole running thing should get a second thought. Maybe it’s all this silly talk from coach Tim about “running season” in our programming. It’s initiated some internal dialog for me regarding training and truly investing in my weaknesses.

Let’s be honest, I would love a workout with some heavy clean and jerks, some rowing, some kettlebell swings… those movements are money in the freakin’ bank for me. But what happens when we leave out all the movements we hate is extremely narrow training that has extremely narrow benefit, both physically and mentally. And we might think we want narrow training, but who wants narrow benefits? Not me. Not only would we never get any better at said movements from a physicality standpoint, we would never experience the benefits of enduring through challenges and failures and reaching success only after much diligence and dedication. That shit builds character y’all, not just in the gym, but in life.

So why do we hate and avoid certain movements? Apart from physical restrictions (mobility, work capacity, strength deficiency, etc.), more than likely it’s our pride. We don’t like to feel insufficient or less than capable. So we avoid these things at the cost of potentially gaining the strength and skill we need over time and discipline. I experienced a very similar conviction a few months ago regarding heavy front squats. I hate them, and was avoiding them, because they are hard and make me feel insecure in my ability. Who likes to feel like they can’t do something or do it well? But I realized avoiding them was only worsening the problem.

So what do we do? We take initiative. Hear me say, this isn’t easy. Liken it to approaching that severed relationship in life that you know you need to make right. Or setting up boundaries to avoid spending too much money or drinking too much alcohol… whatever the issue may be. That takes admitting the problem, and then putting time and work into a solution. I’m tired just thinking about it.

Eventually, with front squats, I came face to face with my inability and hopped on the coach Dylan train to get my heinie on a squat program. If I hadn’t taken the initiative, my squats would probably be exactly the same today. Doable, but with no hope for progressing or gaining the strength I need. What we need to do is force ourselves to hang out at or near our point of breakdown. Train it, improve it. And then we push that line back over time, little by little, and things become easier. That’s why we train the way we do (you see it most clearly in working with percentages in strength cycles).

But now it’s time for me to take the initiative with one of my biggest foes. Running. I’m not happy about it, and that’s ok. I want the benefit of growth, to be a well conditioned athlete because I worked at it and for it.

So WHEN you catch me running, say hi, run a lap with me or simply encourage me to keep going because I can guarantee you I am fighting the internal battle of wanting to quit, and probably cussing up a storm in my head. What do you need to intentionally spend time on? Where do you need help or accountability? Or asked better, what are you avoiding in the gym? Why? How can you take the initiative to actually improve instead of avoid?

Good luck out there guys. Be brave and tackle the hard thing!


Coach Erica