Time is a Valuable Thing Pt. 2 || Coach Tim Garland



Time is a Valuable Thing (cont.) >>> {Part 1}

Ever heard the phrase, “Time is money” , or “A dollar saved is a dollar earned”? I’m sure you have, and if you have not…you should consider spending few more hours with the old-timers in your life. Quite often, they spew good tidbits of information, no matter how cliche. Here, we can apply these phrases within the context of protein consumption.

Breakfast. Lunch. Dinner. Traditionally, this is how we divvy up the bulk of our calories throughout the day. Similarly, in regards to nutrient timing, we are going to divide nutrient intake into 3 subdivisions:
+ Energy Phase
+ Anabolic Phase
+ Growth/Recovery Phase

In each of these three phases, one phase will bleed over into another while transitioning into that next phase.

The energy phase’s main goal is supply fuel to drive muscle contraction during your workout. Having the right mix of nutrients, namely carbohydrates and amino acids, will spare your muscle glycogen and help with muscular endurance as you exercise.

The growth/recovery phase is the longest of the three phases. You can expect this phase to start about 1-2 hrs post workout and continue on until our next workout.  During this phase and with plenty of healthy calories, our muscle enzymes help increase the size of our muscle fibers and the number of contractile proteins. It is during this time that we also restore our muscle glycogen which was spent in the workout, and will be needed going back into the energy phase.

Now, I went out of order so that we could finish with the anabolic phase. This is where we can save some money! And it is so simple once you understand timing. The micro-processes that happen at the cellular might be a bit more complex, but lucky for us, what we need to know to save money isn’t difficult.

Immediately after completing a workout, our muscle cells are exceptionally sensitive to the positive effects of insulin. Without any intervention, we have a window of up to forty-five minutes before our body starts to cycle over into the next phase (growth). This intervention comes in the form of…..Protein! Yeah yeah, you’ve all heard that before. But how many times have you not had a protein shake (or chocolate milk for some of you) sitting in the fridge at the gym waiting to start your recovery party right away? All too often, I say.  I see it all the time. I see you buy your protein, or have it one day and not the next. This window continues to shrink and we  continue to miss the benefits. Studies have shown that optimal potential for anabolic activity is 15-30 minutes post exercise. Our bodies even become insulin resistant several hours after workouts. So understanding this window, you can intervene and jump-start the repair of your damaged muscle proteins and begin to replace and stock-up your muscle glycogen stores.

Now remember, my purpose here isn’t persuade you to buy this protein or that brand. My purpose is to educate and hopefully save you money if you do take supplemental protein. Get the most bang for your buck, and remember to bring that shaker with you! Don’t wait until you get home and have to cook dinner to start your recovery. With Austin traffic, your anabolic window most likely go bye-bye before you turn your oven or stove on. Also, you should think of this recovery shake as an appetizer to get you home….not as a meal replacement.

-Coach Tim

Register Now! Spring Cleaning Competition || May 9


Register by 12:00 pm on 4/24 to guarantee correct t-shirt size.

We’ve just confirmed our first prize packs from Fringe Sport.
Don’t miss out on a great event for a great cause!!

{Register Here}

Spring Cleaning Clean and Tire Flip Contest
Hosted by CrossFit Austin
Benefiting GingerCare

Spring Cleaning will feature two individual events.
1. 1 rep max Clean
2. Max tire flips in 1:00.

Each athlete will be scored and ranked in each workout according to total weight lifted, Sinclair Formula (weight lifted relative to body weight), and total tire flips completed. The athlete’s with the lowest overall rankings in their respective divisions will be declared Champion!

May 9th, 2015 9 AM – Noon

CrossFit Austin
8708 S. Congress Ste. C300
Austin, TX

30 Male Spots Available [20 Rx, 10 Scaled] 30 Female Spots Available [20 Rx, 10 Scaled] We will also be offering a Mens and Womens scaled division with lighter tire flip weights.

[Entry Fee]
$60 – A portion of the proceeds will be donated to GingerCare.
We will also be accepting free will donations for GingerCare online and at the event

[About GingerCare]
GingerCare specializes in matching homeless pets with the elderly in a mutually beneficial relationship that allows for stimulation and companionship amongst both, all while providing the necessary medical care for the pet. This is to include regular visits by a veterinarian or technician whom helps to assist and educate the client in caring for their pet. When the client can no longer properly care for the animal, GingerCare aids in the intake process in order to prepare the pet for a new home.

{Register Here}

Ring Muscle-Ups || Coach Mark Grande


The Ring Muscle-Up

Today’s blog post is all about the ever elusive muscle-up.  A muscle-up is an ADVANCED complex movement that requires technicality, stability, and patience.  First, I feel it is necessary for you to know yourself as an athlete. For example, the CFA coaching staff and I recommend that an athlete should be able to perform strict ring dips and chest-to-bar pull-ups prior to attempting ring muscle-ups. However, if you don’t have ring dips or C2B pull-ups that doesn’t mean you can’t practice the subtleties of the movement.  In fact, it would be very beneficial for a beginner or novice to practice muscle-up progressions to avoid creating bad movement patterns and reinforce neuro motor control (coordination, agility, balance).  I see far too often athletes attempting to “pull” themselves through the rings or excessively swing…which leads me to my do’s & don’ts


Reinforce proper movement mechanics in all facets of the muscle-up.

  • If you feel “off” don’t keep practicing the movement because bad motor/movement patterns will keep you from efficiently executing the muscle-up
  • Perform correct progressions several times a week to create good movement habits
  • Try different types of the muscle-ups (strict, kipping, false-grip, non-false grip).  You may find that one technique works better for you or helps create better movement quality.
  • Hip, Hips, Hips! Don’t pull yourself through the movement.





Create tension in the swing/kip

(Above)This is the ideal position for creating tension in the swing, allows increased upward momentum via the hips.  Do not let the lower back hyperextend or knees flex too much.

(Below)  NO!  This position represents lack of tension in the core, and will cause the athlete to swing via the legs thus neglecting or inhibiting the maximal upward movement of the hips.



  • Success in the MU is highly dependent on a smooth transition into the dip position.
  • The sit-up/pike phase of the transition occurs prior to ever reaching the rings which will prevent one from “pulling” through.
  • Cues to think about: head over and through, violent sit-up



  • Break or lose tension in your core and posterior chain
  • Kick with the legs
  • Pull yourself through the rings
  • Practice when fatigued
  • Practice improper movement techniques/patterns


In all of its complexity, the ring muscle-up can be broken down into simpler movements that can allow any athlete to progress towards achieving their first muscle-up or stringing 10 in-a-row efficiently.  I will never forget the feeling a pure excitement the first time I got a ring MU, as I screamed and hollered for 10 seconds at the top of the rings!  I want nothing more than to see some of you all get your first MU and experience the jubilation.  If achieving a MU is a goal of yours, I strongly encourage the CFA community/athletes to get with a coach 1-on1 and attack the mechanics of the MU, as it will undoubtedly improve your performance.


Stay Strong and CFA On!

-Coach Mark

Upcoming Base Training Phase


Hopefully everyone is having a nice relaxing Sunday laying on the coaching and watching the Masters! First off congrats to everyone for a great showing during test week, not only was there quite a few PRs, but just an overall great vibe in the gym.  Now that we’ve successfully completed test week I’m here to give you some insight on what to expect the next 3 weeks. 

Once again a quick review on how we run our training cycles:

Week 1: Test Week
Week 2-7: Training
Week 8: Retest Week
Week’s 9 & 10: Transition weeks

Tomorrow we start our training period which we’ll break into to two phases:

3 week Base Phase
3 week Peak Phase

In the base phase my goals are:

  • Increase proficiency in Olympic lifts
  • Improve overall strength
  • Improve isometric and eccentric control in gymnastic movements

Our Schedule will breakdown in the following way

Monday – Olympic Lifting, lower body strength, and shorter heavier conditioning work

Tuesday – Gymnastics, upper body strength, and moderate weight length conditioning

Wednesday – Olympic Lifting, lower body strength, and posterior chain work

Thursday – Gymnastics, upper body strength, and moderate weight length conditioning

Friday – Lighter weight longer conditioning work

Saturday – Team Workouts, and muscle up skill work

My schedule recommendation is plan to train Monday through Thursday and pick either Friday or Saturday as a rest day. This schedule will allow for balanced development, and give you the full scope of the program.

Finally during the base phase our priority will be on becoming more proficient in movements and physical qualities. My challenge to all our athletes is to commit yourselves to moving well and to be precise in the skills that we are trying to develop. Prioritize your efficiency of movement over the weight on the bar or time on the clock. We’ll have plenty of time to compete during our peak phase and retest week.

CrossFit Austin || Free Community Workout

Seize the day! Start your Saturday with CrossFit Austin this weekend [4.11] at 10:00 am for our Free Community Workout! We invite the community to sweat with us the 2nd Saturday of each month. Whether you are new to CrossFit or a seasoned athlete, come out and get a taste of what CrossFit Austin is all about.

All skill levels welcome.

Current members: Bring a friend

First timers: Meet a friend



Meal Prep || Coach Ben Wells

Hello All,

Preparing meals for the week is the most frequent issue I hear from athletes when it comes to eating healthy and nutrient dense meals. With that being said, I hope I can provide some helpful tips I have picked up along the way in order to save you time, money, and in the end achieve your fitness goals.

First, you must take the time to do some recon. Google is your best friend so utilize it. Typing “Paleo Recipes” or “Paleo Cookbooks” will provide you countless recipes that are bound to suit any palate. Allow yourself anywhere from 30-60 minutes in your weekend to figure out your meal plans for the following week.

In order to determine what I have time to make I make a mental checklist:

How busy is this week going to be?
Do I have anytime to cook a healthy meal during the week?
Is there variety and color (in vegetable form) in all my dishes?
Is there enough protein and starch?
What is locally in season?
Which do I buy bulk?

When you plan meals in the beginning, start off small, not extravagant so you don’t overwhelm yourself. Also, the fewer “appliances” needed to make your dishes come together the better!

With the following recipe, once prepped, you just get your portion in the morning, heat it up & go!

Breakfast Casserole of Champions

This is the kitchen sink of breakfast dishes. Anything you have left in the refrigerator can be thrown in. Obviously adjusting the size is completely up to you. I eat all of this within 5 days. With my workout and general work schedule throughout the week I need larger portions in order to keep me fueled throughout the day. Preparation is roughly 15 minutes, but could be shortened with the purchase of pre-cut veggies. If you are interested in investing in a huge time saver get yourself a Salad Shooter, especially for sweet potatoes.


24 Eggs
2 Green Bell Peppers
2 Tomatoes
1 Large Onion
1 Jalapeno Pepper
1 Serrano Pepper (optional)
1 pound Pork Sausage
1 Sweet Potato (if more complex carbohydrates are needed)


1. Preheat oven to 375
2. Add sausage to pan on medium heat. While meat is cooking, chop all veggies and sweet potatoes. Beat eggs in large bowl with salt & pepper for taste.
3. Combine all ingredients (meat included) and mix together.
4. Grease 13×9 glass dish and pour egg mixture in.
5. Cook for 60-70 minutes or until a knife stuck in the middle comes out “clean” not runny. The middle takes longer to cook so be patient.
6. Let sit for 10 minutes before eating or allow to cool completely for 2-3 hours and portion out breakfast for the rest of your week.

Fresh salsa or Cholula really brings this dish to the next level.

You are welcome for the extra sleep time you are now able to get since your breakfast is already done!

-Coach Ben

CFA Welcomes New Coach || Nole Steketee

noleFrom CFA Management:
CrossFit Austin is proud to introduce the newest member of our Coaching Staff, Nole Steketee.  We originally brought Nole on as a Coach for CrossFit Valor back in the days of our dual ownership and now we are thrilled to have him joining the CFA Team down South! Many of you already know Nole from watching him sweat it out with our Competition Team. Nole 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 Nole to the community next time you see him!

About Nole: Nole graduated from the University of Oregon with a Bachelor of Science in Mathematics and holds his CrossFit Level 1 Training certificate.  He started CrossFitting in 2011 and has been coaching for a little less than 3 years. When Nole isn’t coaching or sweating with CFA’s Competitive Team you can probably find him Paddleboarding Town Lake, or enjoying an afternoon on the golf course.  During the daytime Nole also works as a Software developer, creating Android apps for concert festivals and events all over the country.

A message from Nole: “I stumbled upon Crossfit while searching for an alternative to long grueling Triathlon training sessions.  The constant variation in the workouts was exactly what I was looking for.  I believe that the greatest aspect of Crossfit is the fact that it is not only training for our body, but also training for our mind, developing the belief that we can overcome any obstacles we may face in our everyday lives.  The thing I love most about coaching Crossfit is gettting to witness the way a simple thing like working out can have such a dramatic effect on someone’s self esteem and confidence, and getting to feel like I was a part of the process.”

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” -Bruce Lee

Contact Nole: nole@crossfitaustin.com