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CrossFit Austin

December Athlete of the Month || Graham Lavine!!

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 final Athlete of the Month for 2024 is none other than a longtime 7:30am regular, Graham Lavine! Graham originally came to us back in May 2023 with a background in baseball and a few years behind a desk in the finance industry. His college roomie — our pal Griffin — referred him to CFA, and it’s been a steady climb of improvement and growth for the last year and a half. Graham is low key and can totally fly under the radar, but he’s one of those members you wish you’d gotten more in photos and on videos in his early days because now he’s standing taller, looking slimmer, and lifting so much more. Perhaps as a prize, we’ll play an entire hour of Phish just for you, Graham! Congratulations!

State your Name and/or Nickname please:

Graham

Words to live by?

Poor planning does not constitute for an emergency.

What is your fitness background?

High school / athletic weight lifting. Grew up playing baseball and took a break for the majority of college / post-graduation.

How long have you been CrossFitting?

Since March/April 2023

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

First day was nervous and just trying to get through the workout / today trying to work on improving and developing new skills and pushing myself to get the best workout.

What’s your favorite part of CrossFit Austin?

The community/people/coaches.

Current Training Goals/PRs?

To get stronger and continue to develop weaker skills like gymnastics.

What advice do you have for folks just starting out in CrossFit?

Trust the process.

How do you balance staying focused in your training when life gets busy?

Just do it.

What is your “cheat meal” go-to?

Whataburger patty melt

How do you use your fitness outside of the gym?

Lifting heavy things and conditioning?

What are the biggest challenges you’ve faced in your fitness journey?

Continuing to develop new skills and progressions.

Tell us about a moment you felt most proud of yourself during a workout.

Completing a workout that you don’t think you’ll complete.

If you could create a WOD and name it for yourself, what would it be?

Either ‘Anything but Burpees’ or my most recent ex-girlfriend’s name at the time.

What keeps you going on the days you don’t feel like it?

Knowing I usually feel better after a workout.

What are your hobbies, interests and/or talents outside of CrossFit?

Taking my dog to the park, bbqing/grilling, and concerts.

Tell us something we don’t know about you…

Similar to my interests. I’m a foodie – I’m really good at bbqing and grilling and I like to travel and go see live music.

Leave the fine folks of CrossFit Austin with some parting words…

Thank you for taking me into the CFA community when I didn’t know anyone yall are amazing.

 

 

 

 

 

 

 

 

 

 

 

 

 

 
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Gut Health Episode #1 || Coach Tim

We are smack dab in the middle of the “Holidaze”. The mad rush between holiday parties, gift shopping, school plays, end of year reviews, travel, trying to relax and spend time with friends & family, goal setting….you name it. Time can oftentimes feel like quick sand. It can be hard to focus with so many things going on. As I’m writing this I’m having a flashback to growing up and a show my mom used to watch….”like sand in the hourglass, these are the days of our lives”. With so many things going on, it can be easy to rush through one of our best performance enhancers to help us achieve everything we are trying to accomplish and stay on track. Nutrition. Specifically, nutrition that aids us in our gut health. Below, we’ll touch on what gut health is and a few of the big things it can play a role in regulating.
Why Gut Health is Essential for Overall Well-Being
Gut health plays a vital role in maintaining overall wellness, yet it’s often overlooked. The gut, home to trillions of microorganisms collectively known as the gut microbiome, influences digestion, immunity, mood, and even brain health. Caring for your gut is about more than avoiding discomfort; it’s about fostering a strong foundation for long-term health. Here are a few key components of gut health and what it means for you.
*The Gut’s Role in Digestion
The gut is central to breaking down food and absorbing nutrients your body needs to function. An unhealthy gut can lead to symptoms like bloating, constipation, or diarrhea and can impair your body’s ability to extract essential nutrients. A balanced microbiome promotes smooth digestion, ensuring you feel energized and nourished.
*The Gut-Immune System Connection
As my kids have begun to go to school, feeding them things to improve their immune system has been a topic of focus in my house. Here’s why….Nearly 70% of the immune system resides in the gut. 70%! That’s as much of the Earth’s surface covered in water! A diverse and thriving microbiome helps regulate immune responses, protecting the body from harmful pathogens. Conversely, an imbalanced gut can trigger inflammation, which may lead to chronic diseases such as diabetes or autoimmune conditions.
*Gut Health and Mental Wellness
The gut-brain connection, often referred to as the “gut-brain axis,” highlights the link between gut health and mental well-being. The gut produces neurotransmitters like serotonin, which regulate mood and sleep. Side-note, sleep is probably the most underrated performance enhancer of all time. Trust me… I currently feel this one deeply as my wife and I are outnumbered by tiny humans aged 3 or less. Different blog post. Anyways, a disrupted microbiome can contribute to anxiety, depression, and cognitive issues.
*Signs of Poor Gut Health-Do I have gut issues?
Symptoms such as frequent digestive discomfort, fatigue, skin issues, or food intolerances can be signs that your gut needs attention. Lifestyle factors like poor diet, stress, and lack of sleep can disrupt your gut’s balance, making it important to adopt healthy habits.
*How to Support Gut Health
Maintaining gut health involves eating a fiber-rich, diverse diet with plenty of fruits, vegetables, and fermented foods like yogurt and kimchi. Staying hydrated, managing stress, and exercising regularly also support a healthy gut microbiome. Avoiding excessive sugar, processed foods, and unnecessary antibiotics is equally crucial.
By prioritizing gut health, you can improve not only digestion but also immunity, mental health, and overall quality of life. A healthy gut truly is the cornerstone of well-being, making it essential to nurture this often-overlooked part of your body.
If one or more of these hit home with you, and you’ve tried different diets, consider looking deeper into what improving your gut health can look like for you and your life. Next week, in Part 2 of this series, we’ll touch on some big players to stay away from/seriously limit when attending so many parties, functions and get-togethers over the next several weeks.
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November Athlete of the Month || Ali Diesel!!

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 2024 November Athlete of the Month is Ali Diesel! The moment Ali walked into CFA, we knew she was our people. Friendly, chatty, and warm… she was in an instant “community” fit. Once she was out on the gym floor, we saw she was willing to learn, highly coachable, and supportive of her classmates… she’s honestly a coach’s dream. Over the last year, she’s worked incredibly hard to learn new skills and gain impressive strength! As a former gymnast, it was all about adjusting her training, playing it smart, and practicing fitness maturity in order to work around some old injuries, and today, she’s moving well and getting in great workouts! She is a wonderful example to others, and we know for certain she is inspiring those around her every day. We’re so grateful for Ali and all she brings to our community! Congratulations!!

State your Name and/or Nickname please:

Ali Diesel

Words to live by?

No one fights alone

What is your fitness background?

I grew up pretty sporty and have remained rather active in adult life. I started dancing when I was 5 (mostly ballet, jazz) and continued through high school. Swapped soccer for field hockey in high school and continued that through undergrad. Did gymnastics and track as well. Dabbled in pole vaulting briefly in college when they needed more girls… lol. Took a bit of a “fitness hiatus” during vet school and residency before refocusing on health. Got into more distance running (have done up to a 50-miler) and triathlon for awhile (have a few half Ironman distance under my belt) before finally finding CFA.

How long have you been CrossFitting?

I just had my 1 year anniversary in October 2024!

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

I remember my intro session with Heidi and thinking, “okay..I think I’m really going to like this”. During my first class with Alien and the 6pm crew, I was super intimated and felt way lost (Metcon what?). But everyone was super friendly and welcoming to my newbie self. It was awesome to watch folks who have clearly been at this for awhile… #goals. The workout kicked my butt and I felt super weak. Now, the workouts still kick my butt but it’s been awesome to see the changes and progress in strength and confidence that have happened over the past year.

What’s your favorite part of CrossFit Austin?

Hands down the community. I love CFA!! All of the coaches are super knowledgeable, encouraging, and overall great people. Special shout out especially to Alien and Heidi and also Dylan. The folks I have had the joy (and pain….sunshine.. and rain.. lol) of working out with are true friends, amazing badasses, and humans I love spending time with in and out of the gym. I’m beyond grateful to have found this place.

Current Training Goals/PRs?

Keep gaining strength and confidence. Keep working on solid form. Keep doing the things that are hard.

What advice do you have for folks just starting out in CrossFit?

This is the best group to get started with! Take things at your pace, there’s no judgement. The amount of growth and change that comes with consistently going to class and showing up is amazing. Do the things. Get to know the community. It makes the workouts much more fun.

How do you balance staying focused in your training when life gets busy?

I’ve learned that if I don’t exercise in some way consistently, my mental health tanks. I’ve burnt out from work before, and it’s something I don’t want to happen again. Exercise keeps me balanced. It’s the best way I can get out of my head. Even if the work day is being dumb, I’m looking forward to that 6pm class to sweat, lift heavy things, and get grounded again. It’s a non-negotiable for me to be able to get to the gym.

What is your “cheat meal” go-to?

Not so much of a cheat meal…. but a go to comfort food after a dumb day is always Mac and cheese. Or any hot cheese. Or really cheese in any form (Marco knows this… lol)

How do you use your fitness outside of the gym?

I have a group that I run with every Monday night (Austin Triathlon Club). Since joining CFA, my running has gotten so much better and stronger… without specifically running more. That’s been fun to see! My job is pretty physical… I do veterinary dermatology. So I’m constantly manipulating, lifting, working with animals. Help deadlift that sedated shepherd onto the table? No problem. Long hikes and adventures? Always up for some outdoor physical fun.

What are the biggest challenges you’ve faced in your fitness journey?

I dislocated my shoulder (doing yoga.. heh..oops) in 2019. After 3 surgeries, I was cleared to restart doing the physical activities I enjoyed. I had two pretty bad car accidents within a year (most recent last January) and have some residual nerve stuff from bulging discs in back and neck. There are things that I really struggle with and have limitations (especially shoulder things and overhead stability). Some is physical. Much is mental. Working with and through that is hard sometimes.

Tell us about a moment you felt most proud of yourself during a workout.

With this lift cycle and working on deadlifts, I’ve felt really psyched to see the gains. When I shared a bar with Melissa and managed to keep up the other week, I was pumped!!

If you could create a WOD and name it for yourself, what would it be?

I always love reading what folks put for this…heeeee.
I think it would be something like:
AMRAP 20min
200m run
10 deadlifts
30 sit-ups

What keeps you going on the days you don’t feel like it?

I always feel better after working out. Especially when a workout kicks my butt, that feeling of “that sucked… but I did it” is a real confidence boost. It’s all about putting in the work. Only way to see the continued progress.

What are your hobbies, interests and/or talents outside of CrossFit?

I love hiking and going on adventures, dancing (Marco and I are currently doing West Coast swing… so much fun!), cooking, travel, and cats (and dogs.. heh)

Tell us something we don’t know about you…

I have a “house of carbs” right now (two dogs – Potato and Jelly (the simple carb), and the best three-legged cat – Crouton)

Leave the fine folks of CrossFit Austin with some parting words…

Thank you all so much for being a part of my life. So grateful to have found CFA!

  

 
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October Athlete of the Month || Robert Heaivilin!!

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 2024 October Athlete of the Month is Rob H! Also known as Scorpio, he has been putting in the work with us for a year and some change, but has fit into our community so well it fells like longer!  Scorpio has been consistent since the day he joined.  He’s such a hard worker in and outside the gym. Despite his very busy life, he manages to make it to the gym and always has a good attitude. He’s a delight to coach in every class! Coach Marco describes him as “a quiet beast you can’t miss with a huge booty” 😂  Congratulations Scorpio! So well deserved! Thank you for being part of our gym and setting an amazing example to our community!

State your Name and/or Nickname please:

Robert / Scorpio

Words to live by?

Same heart, but keep shooting to be better mentally, physically, emotionally.

What is your fitness background?

CrossFit, and swimming, that’s about it. I have never had much of a fitness background, besides trying to fit a whole large pizza in me in one sitting.

How long have you been CrossFitting?

10 years or so, and I will still scale farmer carry dumbbell box step overs every time. Let’s not ask about muscle ups or handstand walks either.

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

I signed up for my first spartan race and I needed something to help me prepare. My first class was in Vegas and it was all body weight and kettle bells and light dumbbells. By the end of the class I wanted to puke, right then and there I knew CrossFit was for me, if it was going to make me push myself to that point.

What’s your favorite part of CrossFit Austin?

The community. It’s what I missed the most when my last gym closed. It’s how I was able to meet some amazing people when I first moved to Austin. I found that here at CrossFit Austin as well. Great seeing everyone on tough days and pushing through a workout together and telling each other good job, and staying after on Thursdays here and there to enjoy a beer with everyone.

Not to mention the best coach, and friend, Coach Alien, who gave me my nickname and has been one of the most important people I’ve met here in Austin.
Always knowledgeable, makes class fun and always on point with music choice 🐱

Current Training Goals/PRs?

I’ve always tried to hit 500lbs on my deadlift so that’s been my goal for a few years

What advice do you have for folks just starting out in CrossFit?

Even 2.5lbs over your PR is still a PR. Don’t get down on yourself if you were only able to add 2.5lbs and not a big number jump. Be consistent and focus on breathing during the workouts.

How do you balance staying focused in your training when life gets busy?

I don’t lol either one part is burning while the other isn’t lol but the world isn’t going to stop so I just keep showing up and grinding through it regardless.

What is your “cheat meal” go-to?

Broooo give me a double pepperoni with pineapple pizza, Guinness, and some chocolate cake.

How do you use your fitness outside of the gym?

I can still carry my 130lb 9 year old and my 35lb three year old at the same time. All I need them to know is I can still carry them while rough housing lol

What are the biggest challenges you’ve faced in your fitness journey?

Weight and body image issues. I’ve gone from 240lbs to 165lbs and back to 215lbs so I’ve gone through all the pant sizes while doing CrossFit and the only time I was happy with my size and weight was when I was happy mentally so focusing on the physical isn’t always what’s going to make you happy and I’ve learned through those challenges and how to handle the image issues.

Tell us about a moment you felt most proud of yourself during a workout.

None come to mind but there’ve been some workouts where I’ve wanted to walk away from when we still have 5 rounds to go and it’s already been 5 rounds, so pushing through those workouts always makes me feel proud.

If you could create a WOD and name it for yourself, what would it be?

If we had a pool I would do 1500m freestyle swim, then 10 rounds of 6 deadlifts at 250lbs and 6 cals on the bike, and finish with a buyout of a 300m truck pull.

What keeps you going on the days you don’t feel like it?

Knowing what I’ll feel like if I don’t go.

What are your hobbies, interests and/or talents outside of CrossFit?

Watching movies (Star Wars, and horror), traveling, and hanging out with friends and family.

Tell us something we don’t know about you…

I was born up in Fort Hood, raised in Oahu, Hawaii and Vegas, until moving here in 2016.

Leave the fine folks of CrossFit Austin with some parting words…

May the force be with you.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
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Bio-Hacks with Coach Sam || Bio-Hack #5 – No Food 3 Hours Before Bed

Bio-Hack #5: No Food 3 Hours Before Bed

As I enjoy the waves here in Bali, I want to share a powerful bio-hack that can enhance your health and performance.

Have you noticed a difference in your hunger levels or overall health after incorporating more protein and fiber into your meals?

This week’s hack focuses on improving your sleep and body composition:

**Bio-Hack #5: Stop eating 3 hours before bed.**

Late-night eating can disrupt your sleep and is linked to weight gain. A study published in the *American Journal of Clinical Nutrition* found that those who ate close to bedtime had higher body fat levels compared to those who didn’t.

Let’s face it: willpower tends to be low at night, making it tough to control portions. By establishing the habit of not eating 3 hours before bedtime, your body will adapt, and it will become easier over time.

**Benefits:**

– You’ll reduce your overall calorie intake.

– You’ll improve your quality of sleep.

This week, I challenge you to observe how adjusting your eating schedule impacts your sleep and morning energy levels.

Stay strong, and enjoy the journey!

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Bio-Hacks with Coach Sam || Bio-Hack #4 – Protein & Veggies

Bio-Hack #4: Protein & Veggies at Every Meal

I hope your sleep has improved with last week’s bio-hack.

What changes have you noticed?

This week might be my favorite hack.

Bio-Hack #4: Include protein and veggies at every meal. A protein-rich diet has been found to increase satiety and decrease overall caloric intake, aiding weight management. Simultaneously, veggies’ high volume and fiber content can help slow digestion, keeping you full and curbing overeating. A study in the Journal of Nutrition suggests high fiber and protein diets result in lower overall energy intake due to these satiating effects.

This week, take a moment to assess your plate at each meal.

Can you add more protein or fiber-rich produce?

My favorite high protein sources are always lean meats. You can use low-fat or nonfat dairy, egg whites, protein powders, and even tofu/seitan if you are vegan.

See you next week for our final bio-hack

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September Athlete of the Month || Liz Howland!!

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 2024 September Athlete of the Month is Elizabeth Howland! Liz has been putting in work at CFA for almost two years now.  Liz came in with some experience, but has really bought into the coaching at CFA and has made leaps and bounds in her movement, especially in the olympic lifts.  She is a regular in our Weightlifting, CrossFit, and Women’s Strength classes. For lack of a better term, she is the goat of consistency! She always comes to class with a willingness to learn and is extremely coachable.  Congratulations Liz, so well deserved! Thank you for letting us share in your journey!

 

State your Name and/or Nickname please:

Liz

Words to live by?

Suffering produces endurance, endurance produces character and character produces hope.

What is your fitness background?

I was never committed to sports or fitness growing up and finally started strength training in 2014 and haven’t stopped working out since.

How long have you been CrossFitting?

I started CrossFit in 2021 but the gym I was at wasn’t really great at coaching proper movement so I think it’s more accurate to say that I started CrossFit when I joined CFA in 2023

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

I was just trying not to die. I wasn’t used to the cardio aspect of fitness and it was humbling to realize that my strength training wasn’t enough to get me through a metcon.

What’s your favorite part of CrossFit Austin?

The people. Particularly because I came from a gym where I really didn’t feel very connected, I appreciate the friendships I’ve made at CFA and how invested the coaches have been in my progress. I also love the weightlifting classes. It’s so beneficial to slow down and learn proper/safe lifting mechanics.

Current Training Goals/PRs?

To be able to snatch a challenging weight. I don’t have a number in mind but I’ve been working on my technique for a while and want to feel confident enough to get some real weight on the bar.

What advice do you have for folks just starting out in CrossFit?

If you’re reading this- you’re at the right gym. The coaches really care and pay attention to your form/abilities and will meet you where you’re at and get you where you want to be. Showing up is the hardest part.

How do you balance staying focused in your training when life gets busy?

For me, staying active is foundational for me to do anything else well in my life. If I go too long without working out- I’m less focused, less motivated and more prone to anger. So basically I just know that training is a non- negotiable.

What is your “cheat meal” go-to?

Currently, a burger and sweet potato fries from biggies yard bird is my Sunday cheat meal.

How do you use your fitness outside of the gym?

I have a 75 lb arthritic bull terrier that needs to be carried sometimes. My 6 year old niece also loves when my brother and I throw her back and forth to each other. Wall balls have trained me for this.

What are the biggest challenges you’ve faced in your fitness journey?

My shoulder catches randomly when I do snatches but between Heidi, Dylan & Gus- we always figure out how to get it unstuck.

Tell us about a moment you felt most proud of yourself during a workout.

When I PRed 55kg in my clean and jerk

If you could create a WOD and name it for yourself, what would it be?

The ninja
5 rounds
10 sumo deadlifts
10 box jumps

What keeps you going on the days you don’t feel like it?

The less I feel like it, the more I know I’ll benefit it. The post workout mood elevation is more evident on those days.

What are your hobbies, interests and/or talents outside of CrossFit?

Not talented but I really enjoy rock climbing

Tell us something we don’t know about you…

I lead an addiction recovery group at my church. Been sober for 6 years.

Leave the fine folks of CrossFit Austin with some parting words…

Y’all inspire me.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
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