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CrossFit Austin

NIGHT OF CHAMPIONS || A League of Our Own

IT’S BASEBALL SEASON!! It’s also time for another Night of Champions! Night of Champions is our in house partner competition that offers our members a chance to compete, meet other members, have some fun, and help the gym all in one night! Partners join together to give their all in this two part competition in hopes of snagging a podium spot! Don’t have a partner? Post in the members page and make a new friend! This NOC theme is “A League of Our Own” 
Teams of 2 – Male/Male or Female/Female
Rx & Scaled Divisions available!
Night of Champions will consist of 2 WODs
PART 1 – A test of skill & strength

PART 2 – A test of teamwork and conditioning
Movements will be announced 2 weeks out and final workouts announced 1 week out. Stay tuned!

FRIDAY SEPTEMBER 14
6:30 pm – Athlete Check-In
7:00 pm – PART 1 Start Time

REGISTER HERE

$50 per Team (this includes registration for both team mates) Only 20 spots available!

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

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

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Kitchen Adventures || ‘Strawberry Fields’

Warm weather and sunshine is upon us! I am soaking it in and loving every minute of it! Warmer weather usually leads me to lighter and brighter recipes so that’s what you get this week.

This week is nuts for me. I have show opening tomorrow night! (SHAMELESS PLUG) which means it’s been a week of long days and late nights. I had to really be on top of meal prep for this week to make sure I had solid food to fuel me through all of the adventures! And, to keep Tim fed while he plays MVP at the gym!

I had actually prepped this recipe as a snack, but increase the serving size or throw some grilled chicken on it and it’s easily a meal.

I know, I know. Balsamic reduction sounds fancy and hard, but it’s not at all. DO NOT SKIP IT. The salad is good on it’s own, but if you know what’s good for you, you’ll make the reduction.

Ok, on with it! I have a ton to do at work before dress rehearsal tonight! Make the salad, come see the show, enjoy the sunshine!

This recipe made 4 servings

INGREDIENTS & DIRECTIONS
For the salad
1 pint of strawberries
1 bag of spring greens
4 oz goat cheese

Slice those berries!

Create a soft and fluffy bed of spring greens in your meal prep containers (or if you’re eating it right away, toss it on a plate).

I chose to put my strawberries beside the greens as I was prepping because greens tend to do better as a prepped item when they aren’t completely combined, but I’m sure it would be fine if you layered them.

Divide the goat cheese and sprinkle on top of each salad and top with your pecans.

Save the reduction to put on right when you eat it so it doesn’t break down the greens.

For the pecans
1.5 cups raw pecan halves
2 TBSP maple syrup
1 tsp cinnamon

In the oven, toast the pecans for 4-5 minute (be careful not to burn them!) at 350 degrees. You can also do this in a frying pan on top of the stove.

In a gallon size bag, mix the maple syrup, cinnamon, and pecans and toss until completely coated.

Throw these puppies on top of your beautiful salad masterpiece.

For the balsamic reduction
2 cups balsamic vinegar
1/2 cup maple syrup (more if you want it sweeter)

Combine the balsamic and maple syrup in a medium saucepan.

Bring the mixture to a boil, reduce the heat and simmer for 20-25 minutes until it thickens enough to coat the back of a spoon.

Cool and transfer to a jar or container and keep in the fridge! Although, it won’t stay there long because you’re going to put this on everything….

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Kitchen Adventures || Sunny Orange Roughy

Hey guys! I have been a little MIA with my posts lately, but with the transition to Triib and everything else in my world, I’ve barely had time to cook! I have still been squeezing meal prep in between rehearsals and meetings, but I’ll tell ya right now, we’ve been relying on GRxUB quite a bit lately too! This is where I give GRxUB a shameless plug and invite you to follow their Instagram page.

If you are interested in getting on the GRxUB list, you can subscribe HERE. Menus/Order forms go out on Saturdays and Tuesdays for delivery to the gym on Mondays and Thursdays. He has different portion sizes available and offers a breakfast and a lunch/dinner option on each menu.

Ok, with that said, I AM managing to cook as well 🙂 Tim and I are still trying to get more fish into our diet. The other day he requested Orange Roughy… which I had never cooked before, so I did some exploring and we ended up with a really tasty meal! I served this with quick blanched asparagus and roasted baby potatoes (seasoned with a little salt, pepper, garlic powder, and Italian seasoning).

Sunflower Seed Crusted Roughy

INGREDIENTS

2 large egg whites
1/2 teaspoon fresh ground black pepper
1/2 teaspoon grated lemon zest
1/2 cup Italian-seasoned panko – You can purchase already seasoned or season yourself
3 tablespoons unsalted sunflower seed kernels
4 (6-ounce) orange roughy fillets (about 1/2 inch thick)
Cooking spray
Lemon slices (optional)

DIRECTIONS

Preheat oven to 475 and place a baking sheet in the oven. When I bake fish, I prefer to use a cooking grate like THIS ONE. It allows for more even cooking and keeps the bottom from getting soggy. Win-Win!
Combine first 3 ingredients in a medium bowl; whisk until foamy and mixed well. If you prefer a finer crust, pulse sunflower seeds in a food processor until chopped to your liking. This is totally optional.
Combine panko and sunflower seed kernels in a shallow dish. Dip fillets in egg white mixture; dredge in panko mixture. Place fish on a wire grate; let stand 10 minutes.

Remove baking sheet from the oven; if cooking directly on the sheet, coat it with cooking spray. If not, you can just place your rack onto the pan. Also, coat fish with cooking spray. Bake at 475 for 10 minutes or until fish flakes easily when tested with a fork or until desired texture. Serve with lemon slices.

 

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April Athlete of the Month || Handsome Nate Lopez!

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 April Athlete of the Month is Nate Lopez! Nate has been a part of the CFA family since January of 2018.  You’ll usually find Nate in the afternoons either at the noon or the 4:30 class. We have been SO proud of Nate and the incredible growth he’s had in his time here. No matter what, he comes in, works hard, encourages others, and always does it with a smile. He exemplifies so many of the qualities we look for in an AOM and has truly become a pillar in our community. Nate, the CFA Team is proud to honor you as our April 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:
Nate, but I have given myself the name Handsome Nate and it seems to be catching on. Which is nice.
 
Words to live by?
If you aren’t the life of the party, bring food.
What is your fitness background?
I was in the Navy a thousand years ago. I ran a half marathon once. Then I got fat.
How long have you been CrossFitting?
About 2 years.
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
My very first workout was a 5k on the rower. I hated it and I wanted a shark to eat me. I survived. Now I hate sharks. I genuinely wanted to quit.
The workouts today are still hard. But, I enjoy them more. It’s fun to conquer a mountain and go onto the next one.
I still hate sharks.
What’s your favorite part of CrossFit Austin?
The people are incredible. Derek, Jillian, Jose, Kristy and a million more I’m not mentioning. It’s impossible to do this stuff alone. They’ve really made it a second home. Also the coaching staff! Holy crap they’re great! The encouragement and knowledge is indispensable. It’s perfect. Tim and Genevieve and Jessie look out for me, answer all of my idiot questions and realize when I need an attaboy. It’s really welcoming and motivating.
Also, can we give it up for the shower? How many crossfit boxes have a shower? I’m a big fan of the shower.
Current Training Goals/PRs?
I want to do a Murph alone this year. Last year I teamed up with Derek. It was good, but now he’s a robot. It’s cheating if you pair with a robot, so I need to do it myself. I respect the rules.
What advice do you have for folks just starting out in CrossFit?
Everyone looks dumb all the time. Just jump in and work. Especially if you’re a dadbod with a man bun.
What is your cheat meal go to?
Pizza. I love pizza. I haven’t had it in months. Is pizza still good? Somebody tell me. I miss pizza.
How do you use your fitness outside of the gym?
There’s so much more you can do when you’re not Jabba the Hutt. My favorite thing though, is bypassing escalators and running upstairs in airports. It’s way faster, plus I can feel superior to all the escalator trolls. And that’s what life is all about.
Tell us about a moment you felt most proud of yourself during a workout.
A couple weeks ago I got a strict pull-up. I tried it on a whim. Normally I need a band and a box. I whipped it out and almost fell off the bar out of surprise. Even at my most fit, I couldn’t do one. To me, a pull-up represented the line between in shape and human pizza roll. I always feel weird banging the gong, but, I’m really glad Tim made me. It was a huge moment for me!
If you could create a WOD and name it for yourself, what would it be?
I’d call it Dadbod:
1500 m Row
5 rounds:
10 kipping pull-ups
20 wall balls
30 sit-ups
40’ bear crawl
10 high fives with anyone in the gym
What keeps you going on the days you don’t feel like it?
Honestly? Competition and shame.  If Jose or Marco or T or whomever is still going, I need to keep going. If Austin is looking, I can’t cheat. If the Aaron’s/Erin’s are killing it, I can’t crumble into a ball and disappear into the ground.
What are your hobbies, interests and/or talents outside of CrossFit?
 I did comedy for a decade in Boston. I didn’t become famous. But, I did get heckled a lot! Win-win!
Tell us something we don’t know about you…
My arm tattoo means “General Tso’s Chicken”
Leave the fine folks of CrossFit Austin with some parting words…
Thanks for putting up with me. Also, I’m sorry if I’ve ever farted on you, especially during kipping drills.
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Welcome to the Triib || A step by step process for the transition

Image result for triib
How do I get into my Triib account?
 
Hey guys! So, I know there was a little confusion with emails going out over the weekend (ie. early….) and unfortunately you’re going to get more of those over the next week while we finish up applying your memberships and pt sessions to your accounts. Those are auto emails that go out when a service is added. Bear with me while we get that set up and then it’ll be smooth sailing.
You should have received an email on Tuesday (3/19) with your login information.
 
Now, if you didn’t get an email, first look again. It actually comes from ‘CrossFit Austin’ and should say something along the line of “Welcome to CrossFit Austin: Triib”
 
It includes your username, which is simply the email address we have on file for you and an auto-generated password which you’ll change as soon as you click the link to login.
 
If you didn’t get that email, cant find it, whatever… You can simply go to the login page [[ CLICK HERE: https://crossfit-austin.triib.com/accounts/login/ ]] and go through the “forgot password” process. 
 
What do I do once I’m in?
 
1) Update your personal information – phone, birthday, emergency contact, current mailing address, shirt size… all that good stuff. 
2) Read over and sign the liability waiver (this is the same one you signed when you first started moving with us, but now it’s electronic!)
3) REVIEW YOUR MEMBERSHIP AGREEMENT – This is all of the policies we have in place with your contract. Class registration, holds, cancellations. Some things have possibly changed since you joined so review it before moving on.
4) Once at your profile home – update the Payment Method section with the card you’d like to use for your memberships. NOTHING WILL DRAFT FROM TRIIB UNTIL APRIL. (see below for more info on this) 
                ***If you are using the browser on your phone, after you click “credit card” SCROLL DOWN below the calendar to find
the CC entry box!!***
5) Look around! Add a profile picture, etc. The site is not complete yet, but we’re so far on track for an April 1 launch.
You can also do all of this through the Triib app!!
 
IMPORTANT NOTES:
  • YOU MUST UPDATE BILLING PRIOR TO APRIL 1
    • Once you’ve updated your billing, I can go in and remove it from Mindbody and deactivate your account.
  • If you have not yet been billed for March, your draft will come from Mindbody this month, but will switch to Triib next month
  • Updating in Triib before April 1 is what gives you access to your classes in the transition
  • If you have PT sessions remaining, those will be manually added to your account in Triib
  • Beginning April 1 you will use the Triib system to log into class
    • RSVPs are required through Triib. This has always been policy through mindbody too…
    • Coaches will no longer be signing you into class so you MUST register yourself if you plan to participate. 

We’ll be sending out more information on how to register, post scores, track your workouts, etc.. once all that has been set up. Stand by!

That’s it for now. Let me know if you have questions and PLEASE help us out with this transition by updating your information as soon as possible.

If you just can’t figure it out, come see me (Or Tim) and we’ll get you taken care of. We appreciate your help, patience, and cooperation. It’s going to be awesome once it’s all set up!

Think of this like moving… putting all your stuff in boxes and taking them to the new place sucks… but once you’re unpacked and you see your new home… that’s the best feeling! 🙂

 
 
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Kitchen Adventures || Sweet bites!

I am the first to admit my sweet tooth. Sometimes you’re just craving a little something sweet, but what if you could have that AND it’s full of stuff that’s good for you! These little bites are completely customizable and so easy to make you won’t even want to go back to store bought chocolates.

Chocolate not your thing? First of all.. What?? But, you can totally leave the cocoa out and it’ll be just as good. I promise!

These little guys also have collagen powder in them. Collagen has so many benefits! It’s great for skin, hair, and nails, it helps with bone density, muscle mass, joint pain, heart and brain health, and gut health! If you don’t already take a collagen supplement, this is a great way to sneak it in 🙂

Ok, below is the base recipe. I have these mini muffin tins (like these) that were the perfect size. If you’re using a solid tin make sure you use liners or you’ll never get them out! You can use the mini liners on a plate if you need to. The best thing to use would be a silicon mini muffin tin (like this) so you can just pop them out. The other option would be to just pour the mixture into a square dish lined with parchment paper and then cut it into bars once it’s solid. No matter what, they are going to take great!

This recipe will make 12 mini bites

Chocolate Nut/Seed Butter Cups

  • 2 TBSP raw coconut butter
  • 4 TBSP nut or seed butter of choice – I used sun butter (check for added sugar!)
  • 2 TBSP coconut oil
  • 2-3 tsp natural cocoa powder (to your chocolate liking!) – You can see in the photo which ones got extra cocoa powder
  • 4 TBSP unflavored collagen powder
  • 1 tsp monk fruit sweetener (you could also use stevia… I just don’t like it)
  • Sea salt for sprinkling on top

Other options for add-ins – nuts, seeds, chunks of sea salt, dried fruit-diced, maple syrup, cinnamon, cayenne, etc… make them your own!

Instructions

Melt coconut butter, coconut oil and nut/seed butter in a microwave safe bowl for appx. 10 seconds at a time. Stir and repeat until melted/blended well.

In the same bowl, add cocoa powder, monk fruit sweetener and collagen powder. Mix until smooth and well combined.

*If using additional add-ins – divide them evenly in your cups and pour the mixture over them.

Transfer mixture into silicone muffin tin or a double layer of paper liners, placing them on a plate for easy transportation into your freezer!

If using sea salt as a topper, sprinkle lightly before freezing!

Allow to set in the freezer for a minimum of 1 hour, or up to overnight. Store in an airtight container in fridge!

I suggest doubling this recipe… they won’t last long 😉

 

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March Athlete of the Month || Jamie Williams!

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 March Athlete of the Month is Jamie Williams! Jamie has been a part of the CFA family since September of 2015.  She very quickly found her place in the community and has been a solid role model for many athletes who’ve followed her! You’ll usually find Jamie in the afternoons, but every once in a while she brightens our mornings 🙂 Jamie is one of those folks that is just a solid, honest person all around. She comes in, works hard, encourages others, and always does it with a smile. Jamie exemplifies so many of the qualities we look for in an AOM and has truly become a pillar in our community. Jamie, the CFA Team is proud to honor you as our March 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:
Most people call me Jamie. Sometimes I get called Jdub.
 
Words to live by?
It’s not what happens to you, it’s how you react. Choose to see the positive in any situation.
What is your fitness background?
I started softball when I was seven years old and continued through college. I also played a little basketball in middle and high school.
 
How long have you been CrossFitting?
6.5 years

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I hated CrossFit when I first started. I was terrible at it, and I hate being bad at things. Fortunately, when I’m bad at something, it makes me want to work hard until I improve. Fast forward to today…I’m a super ok Crossfitter, and I’m A-ok with that!
What’s your favorite part of CrossFit Austin?
The people. I left my previous gym because I wasn’t a fan of the culture that was happening there. CrossFit Austin is a breath of fresh air. It’s super welcoming and the coaches really care about the health and well-being of their athletes.
 
Current Training Goals/PRs?
My goals have changed from a PR focus to a longevity focus. My body has been telling me to stop certain movements and focus on staying healthy. It’s been hard to check my ego, but I’m in this for the long haul, and need my body to work not only for my job, but for all the activities I like to do outside the gym.

What advice do you have for folks just starting out in CrossFit?
Two words. Movement. Quality. Don’t do something if it’s sketchy. Just work on progressions. It’s not worth hurting your body just to RX.

What is your cheat meal go to? Literally everything.
I try to live a 70/30 “healthy/treat yoself” kind of lifestyle.
How do you use your fitness outside of the gym?
Most importantly, it helps a ton in my job as a firefighter. For fun, I play a lot of slowpitch softball. I also play kickball and flag football. I take a backpacking trip to California once a year to hike in the Sierras. I try to take a snowboarding trip every year.
 
Tell us about a moment you felt most proud of yourself during a workout.
It’s a tie between my first muscle up, and the first time I snatched 95 lbs.
 
If you could create a WOD and name it for yourself, what would it be?
100 reps each of alternating db snatch, burpees over bar, step-ups, wall balls, and double unders (I like long workouts)

 What keeps you going on the days you don’t feel like it?
Training partners. I love working out next to other people. It makes everything better.
 
What are your hobbies, interests and/or talents outside of CrossFit?
I love playing sports. It keeps me sane and social.
 
Tell us something we don’t know about you…
A couple people may know, but I had open heart surgery when I was 14 years old. I had an atrial septal defect. I won’t go into too much detail, but it was a miracle that it was found, and I’m grateful for my ability to live an extremely active lifestyle! Feel free to ask me about it.
 
Leave the fine folks of CrossFit Austin with some parting words…
Be positive, encouraging, welcoming, and kind. It takes all of us to make this community awesome!
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