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CrossFit Austin

April Athlete of the Month || Derek Fons!

 

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 Derek Fons! Derek joined the CFA Family in June of 2021, but joined us with some experience under his belt. Immediately, it felt like he’d been part of the family for years. Derek has such a great mindset when it comes to training and he’s always a pleasure to coach. He is also providing an awesome example to his son when he brings him into class. We love seeing parents model a healthy lifestyle for the little ones! We’ve loved being part of the journey with Derek and celebrating the wins along the way! Derek, we are honored to have you as our April Athlete of the Month and as an awesome part of this team. 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:
Derek Fons

Words to live by?
Get comfortable being uncomfortable

What is your fitness background?
The only fitness related activity I did was riding BMX bikes in my teens and some mountain biking. Never got into sports or had any workout routine that stuck before CrossFit.

How long have you been CrossFitting?
8 years

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I don’t remember the first day exactly. I remember doing the on-ramp class for a few weeks and being very overwhelmed by all the movements and terminology. CrossFit wasn’t love at first sight for me though, but once I was in the actual group classes I really quickly became addicted. I remember being so obsessed with making it to my favorite class time that I would always cut out of work early and race to the gym; not much is different today. I do feel I have a better sense of my capabilities going into a workout and am less afraid to modify to make it a good and safe workout for myself.

What’s your favorite part of CrossFit Austin?
Community. The gym is my only opportunity to socialize and I have met so many nice people. I especially love how warm others are with my son. It’s also really nice that we have so frequent opportunities to meet up, like the birthday socials.

Current Training Goals/PRs?
To focus on making what I do in the gym be my mental and physical therapy so I can be happier and feel better in everything else I do.

What advice do you have for folks just starting out in CrossFit?
Enjoy the journey, you aren’t going to be awesome at everything and that’s kind of the point.

How do you balance staying focused in your training when life gets busy?
My big life hack has been bringing my son Banner to the gym everyday after I pick him up from school. It’s a good way to give the wife some time away from the dudes, plus Banner gets exposure to fitness and to some really awesome people. Most of the time he is on his iPad, but it’s still our routine and most of the time he seems to like it.

What is your cheat meal go-to?
Chicken and dumplings from Cracker Barrel.

How do you use your fitness outside of the gym?
Attempting to wrangle my son and lifting more groceries than I should.

What are the biggest challenges you’ve faced in your fitness journey?
When I started, as most people experience, it’s PR city. For the first few years it was just gains after gains, but age and life have other plans and thats actually a good thing. For me it’s been discouraging at times to have to be ok that I am not where I once was and may not ever get back there. I believe CrossFit is good for everyone and is something I will do for my life, constantly varied functional movements performed at relatively high intensity, but the realization that it’s not just a continuous ladder of wins was tricky and something I still have to remind myself of.

Tell us about a moment you felt most proud of yourself during a workout.
I always find workouts more magical when I can make it more about just my performance and connect with others in the middle of suffering. That’s why partner workouts are my favorite. In recent memory I recall a couple of non-partner workouts where I was able to sync up with a friend in a workout and help keep us both on a pace. It’s a great feeling at the end of workout to know that I might have helped someone with their fitness.

If you could create a WOD and name it for yourself, what would it be?
I am a big fan of the simplicity and effectiveness of the burpee, so that would be a must. I especially like short sets so you can really sprint on them. I also really appreciate body weight workouts, maybe that’s some weird stockholm syndrome from the lock down days. Like I mentioned earlier, I also really like partner workouts, so this I what I would come up with off the cuff…

30 Minute Partner EMOM
One person works at a time, partner A works for the first 30 seconds and then partner B does the second 30 seconds of the minute
Minute 1, Burpees
Minute 2, Air Squats
Minute 3, Sit ups
Repeat for 30 minutes

What keeps you going on the days you don’t feel like it?
Just reminding myself that after I do workout I am always happier.

What are your hobbies, interests and/or talents outside of CrossFit?
I am a software developer for a living, but I do that even for fun. Big fan of music, like punk, hardcore and hip-hop. I use YouTube and Podcast to further my knowledge on topics like fitness, cooking, home repair, wood working and technology. I like to read comic books. My favorite date with my wife is going to the Alamo Drafthouse.

Tell us something we don’t know about you…
I like butt stuff…yeah, anything that really targets the glutes I am a fan of, like squats. Oh and I am straight edge and haven’t had alcohol for 20 years.

Leave the fine folks of CrossFit Austin with some parting words…
Thanks for being awesome and looking forward to the next time we sweat together!

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March Athlete of the Month || Spank!!

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 Spank! Spank joined the CFA Family just over a year ago and has established herself as a staple in the lovingly termed “6:00 pm Ass Class.”  She comes in and works hard, no matter what the day has thrown at her and we love that she is willing to come in and move her body at the level she’s feeling for the day. We like to call that “fitness maturity” around here.  Spank is one of our biggest advocates, always spreading the good word of CFA and we are forever grateful to her for that! We’ve loved being part of the journey with her and celebrating the wins along the way! Spank, we are honored to have you as our March Athlete of the Month and as an awesome part of this team. 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:
Spank …and only Spank
Words to live by?
Currently, movement is medicine, just keep showing up.
What is your fitness background?
Fast pitch catcher, half-marathons, competitive roller derby and now the cult of crossfit.
How long have you been CrossFitting?
Informally, two years (I worked out 1:1 w/ a CF Coach), formally a year at CFA.
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
My first day of cross fit was in a gym in Portland OR and I injured myself in the first workout. The second time I did crossfit was in another gym in Portland and I injured myself again in the first work out. It wasn’t until my friend Dan (^coach above) worked with me 1:1 in Austin to show me that CrossFit could be safe and it was all about the gym, the coaching and being smart. Today, I’m surrounded by an entire team of family and friends who ensure I keep moving, but in a way that doesn’t hurt me.
What’s your favorite part of CrossFit Austin?
The 6:00 PM Ass Class. Yelling at people for dropping their bar bells….so gauche. Writing inappropriate things on Stacie’s work board.
Current Training Goals/PRs?
I love doing handstands, but a recent shoulder diagnosis means I have a long road ahead of me to get back to overhead strength. Ironic, considering my first 9 months at CFA, I couldn’t use my legs and I was the strict press queen. 🙂
What advice do you have for folks just starting out in CrossFit?
Listen to your body, forget what other people around you are doing, FORM FORM FORM FORM. Educate yourself so you don’t wreck yourself. Just show up. Some days I just sit in the corner on a rower, but I’m still there and I’m still moving.
How do you balance staying focused in your training when life gets busy?
CFA has pretty much saved my mental and physical sanity. I generally place making it to the gym above just about everything else. I make it clear to my co-workers, friends and family that not making it to the gym is bad for them. lol
What is your cheat meal go-to?
Grilled cheese sammies or Velveeta Mac n Cheese
How do you use your fitness outside of the gym?
Yard work, home projects, flexing in no-flex zones.
What are the biggest challenges you’ve faced in your fitness journey?
10 years of roller derby fairly well destroyed my body. There really isn’t a day that I show up where something major isn’t hurting. Ibuprofen is my bestest friend.
Tell us about a moment you felt most proud of yourself during a workout.
Increasing my front squat PR by 40% and the moment I was able to do my first box jump after breaking my leg.
If you could create a WOD and name it for yourself, what would it be?
“What fresh hell is this?’ – Rowing, Burpees, Deadlifts, Situps
What keeps you going on the days you don’t feel like it?
There are many days where pain, depression, and introversion keep me from wanting to show up… but I know that not showing up would just compound those problems. So I drag myself there, even if it means I’m crying while working out…because 9 times out of 10, when I show up… I don’t cry…I laugh, I get hugs, I get to swear a lot, and loudly.
What are your hobbies, interests and/or talents outside of CrossFit?
I have a car-caine addiction, I like to garden, I enjoy prepping for the zombie apocalypse, I’ve been told I can cook.
Tell us something we don’t know about you…
I’m a Santa Muertista.
Leave the fine folks of CrossFit Austin with some parting words…
Not all crossfit gyms are created equal. CFA is about family, community and love. I have never worked out with such a diverse and supportive group of humans. I’m going to keep referring people until I get stock options
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February Athlete of the Month || Ryan Vonier!!

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 February Athlete of the Month is Ryan Vonier! Ryan joined the CFA Family just over a year ago, but he was no stranger to CrossFit when he came on board! Ryan jumped right in with the 5:30 am Power Hour (aka Cash Out) Crew! He knows what it takes to stay consistent and he’s gotten the whole fambam moving and grooving with CFA. We love seeing his wife and 3 daughters (wow, a little outnumbered there aren’t ya Ryan?? 😉) in the gym growing together. We’ve loved being part of the journey with Ryan and celebrating the wins along the way! Ryan, we are honored to have you as our February Athlete of the Month and as an awesome part of this team. 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:
Ryan Vonier 

Words to live by?
Go big or go home.. 

What is your fitness background?
I’ve played sports my entire life (football, baseball, basketball, track&field, etc) When I was in JR high, I started taking fitness pretty seriously. I begged my dad for a weight bench for months and finally got one for my birthday and I lived on that thing for many years. Almost exclusively to Bench Press  

How long have you been CrossFitting?
Signed up for a 6-week Crossfit challenge in April of 2019 – I’ve been hooked ever since. 

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I was definitely intrigued, but I was pretty suspect of the whole scene. 5 minutes into the warmup, I knew that this was what I needed to be doing with my life. My first workout was FIGHT GONE BAD and although it kicked my ass, I absolutely loved it. I’ve completed that workout a few times since and its cool to look back out my old scores and how much progress I’ve actually made. 

What’s your favorite part of CrossFit Austin?
I think the programming is awesome! I really enjoy the strength and skill cycles along with the scaleup and cashout options. I’m also a huge fan of all the members and coaches! Its been a great transition for myself and my family moving to Austin last year. 

Current Training Goals/PRs?
Consistent BMU’s, Consistent DU’s, and somewhere in the not so distant future, handstand walks and pistols 

What advice do you have for folks just starting out in CrossFit?
Load it up and go unbroken  

How do you balance staying focused in your training when life gets busy?
Not easy, getting  myself in the habit of waking up at 4:45am everyday and get some training in at 530am has been such a huge benefit for me. This allows me to to get a good workout in and go about the rest of my day as I normally would. I hate when I’m unable to workout first thing in the morning – I just feel lethargic and gross. 

What is your cheat meal go-to?
I would have to say pizza, beer, and cereal..

How do you use your fitness outside of the gym?
Playing with my 3 active daughters and keeping up with them.  I also still enjoy playing recreational sports. Shout out to the CFA volleyball team! I played competitive softball for several  years, but haven’t played in a couple years now, looking at getting back into it. So  if anyone is looking for a token old man pitcher with some pretty serious pop in his bat…just let me know 

What are the biggest challenges you’ve faced in your fitness journey?
Not being able to perform all movements. When I first started crossfit, it was pretty discouraging, but I was confident that I would pick everything up in the first few months…WRONG! I still struggle with many movements, but I’ve come a very long way. My aspirations to be a Masters athlete have faded, but I still have plenty goals I look forward to hitting, no matter how long it takes.

Tell us about a moment you felt most proud of yourself during a workout.
There are actually several, but my favorite/proud moment to date was at my previous Crossfit box. Long story short: I was about 1 year into crossfit, and we had a new young guy drop-in (all sorts of fitness experience and in real good shape but he had never done a WOD before). We had an instant rapport, as he was very competitive and into sports, etc. He was also talking all sorts of friendly smack before the workout ( 5 rds: 400m run, KB swings, and goblet squats) The first 3 rounds he kept up with me, but on the 4th run I pulled away, and when I went out for the 5th run, I found him on the backside of the bldg. keeled over and throwing up. He was physically ok, so I kept going – after the workout though, it was great to see how humble he was and his new found respect for crossfit athletes. We had a good laugh about it, and he actually ended up joining the gym. 

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

“LET’S GO!” 

5RFT: 

(buy in 30 burpees)

5 rope climbs

10 bench press (205, 135)

15 pullups

20 wall balls (30, 20)

25 situps

400m run

(buy out 30 burpees)

*scale up – weighted vest (20, 15)

What keeps you going on the days you don’t feel like it?
Knowing how crappy I’ll feel if don’t put in the work. I’ve done it once or twice and I’ve regretted it every time. My body doesn’t respond well to rest..  

What are your hobbies, interests and/or talents outside of CrossFit?
Big sports fan – not as invested as I used to be but my mood is still affected whether my teams win/lose (Raiders, Detroit Tigers, and Ohio State). I still enjoy playing any sport or game. Mostly, I enjoy spending time with my wife and kids – which usually revolves around playing sports and games. 

Tell us something we don’t know about you…
I may come off as super tough, rugged, barrel-chested man HAHA,  but I’m honestly a pretty big softy, I cry way too often watching movies or watching my daughters succeed..

Leave the fine folks of CrossFit Austin with some parting words…
Take a deep breath and go unbroken..  😉

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Intramural Open 2022

REGISTER

 

The 2022 NOBULL CrossFit Open – New Sponsor, no Dave Castro, we literally have no idea what to expect, but we DO know we’re going to have a dang good time either way! Yeehaw!

We’re already taking some steps to help get you ready. You’ll be seeing more specific skill portions in class, working past Open WODs into the programming, doing some extra PT sessions… all in hopes of preparing for the next Open.

More details will come soon with specifics on teams and game outlines, but for now we just wanted to get the word out because when the time comes, we’re going to have to act fast!

Who:
Open to all CFA members of all skill levels.

What:
The Intramural Open experience is a team format take on the CrossFit Games Open. All participants will be placed into a blind draft (Feb 19!!) and then drafted into different teams managed by your Team Captains.

Points will be earned by things like:

Participating in the Open Workouts
Top performance in the Open Workouts
Team Spirit
Team Outings

And more… To be determined, but will be established before we begin!

When:
Starting on February 24, one workout will be released from CFHQ each week for 3 weeks on Thursday evenings. We will program the workouts as part of the normally scheduled programming on Fridays  AND we will have an additional schedule that will be the BIG time for teams to gather and have a fun time together on Friday evenings. Special make ups outside of the classes/events may be requested and addressed on a case-by-base basis. The Intramural Open experience will wrap up with the final WOD announced on March 10th and we’ll have our wrap party Friday the 11th!!

Where:
The workouts will be run at the gym as part of the normal class sessions and during a special events schedule Friday evenings. If you are traveling during this time period, you may also find an affiliate to complete the standard workouts with to earn your participation points.

Why:
Because it’s fun and we believe it’ll make you better in more ways that just improving your health and fitness. Cheering each on other on in this environment gives you an experience that you can’t find anywhere else. The Open is a great way to test to see where your current potential is. I encourage everyone to participate because it’s the path that’s going to allow you to pursue your most positive potential and be able to connect with other fellow CFA family members.

For those that want to submit scores via the CFHQ Open, please feel free to do so, make sure you have a judge for your workout, and we will validate your scores via the CFHQ system accordingly. Please note, it is NOT a requirement that you sign up through HQ in order to participate with us. Signing up through HQ will allow you to see how you rank with the rest of the world, but we don’t require it for IMO.

How:
Sign up online through the Triib Events HERE!! The registration fee is $40. This includes your t-shirt, entry fee, and funding for the finals party and winning team’s prizes

REGISTRATION DEADLINE – Saturday, February 19th – The draft happens on the 19th and then we’ll order team shirts!

Again, you DO NOT have to register through CFHQ to register for the intramural open. You ONLY need to register with HQ if you want to submit your scores worldwide.

PRIZES
The top team will earn a GRAND prize. Details released soon!

Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and glow and stuff.

Please don’t hesitate to ask questions or if you have any reservations about any unique challenges, I’m positive we can work it out.

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Introducing Your 2021 Iron Buffalo Recipients!

.Every year, we’ve chosen a male and female that stood out to us and exemplified the things that we look for in members of our community. We call this award The Iron Buffalo. The athletes chosen were not limited to physical ability alone, although both of these athletes are quite talented in their individual areas. The award also encompasses their ability to connect with their fellow CFA members, their continuous drive, and their commitment not only to this community, but to their own longevity, health, and overall being.

As Tim was considering the elements of this award, he turned to his own family and his own history. The Buffalo has been a symbol in his family for many years. From family homesteading a ranch in Buffalo, Texas where he and his brother made many childhood memories, to his hometown in Bartlesville, OK where Buffalo statues line the intersections of the city. Even the company he formed to purchase the gym, The Buffalo Collective, uses the symbol.

The Buffalo, in Native American culture symbolizes a spirit of abundance and friendship. As a totem it symbolizes earth-centeredness, selflessness, and the power of a team unit. The buffalo itself is a symbol of power. It has the strength the carry heavy burdens, not just physically, but in all aspects. We find all of these qualities to be what we looked for in our athletes of the year and could not be more proud to call them the Iron Buffalo recipients.

These athletes exemplify all of these amazing qualities and more. They lead by example. They work hard. Their family and friends are a priority in their lives and they uplift and encourage those around them. We are so honored to share the interviews of our 2021 Iron Buffalo recipients, Annalisa Guartuche and Daniel Arrendondo. Congratulations you two! We’re grateful to have you as a part of this team and this family.

 

ANNALISA GUARTUCHE

 

When did you join the CFA community?

I joined in 2018

What is one of your most memorable moments from your early days at CFA? Any ‘newbie’ stories you’d like to share?

My most memorable moment was not understanding the language written on the white board as coaches explained the workout at the beginning of class. Lol. I literally joined not knowing anything about CrossFit. I didn’t know what half the names of the movements were.

What is it about CFA that you love or that is different from other sports/programs you’ve tried?

The community, the atmosphere, the camaraderie at CFA is the best & makes it easier to look forward to investing time at the gym.

×What advice would you give yourself if you could go back in time to when you first started CrossFit? 

I would’ve told myself to start sooner

What was your initial reason for starting (your ‘why’)? How has that ‘Why’ changed?

My  ‘Why’ was because I needed to be active. I needed to exercise, but didn’t want to go to a traditional gym, i.g. gold’s or la fitness, & plan a workout schedule. I didn’t want to feel uncomfortable or worried about being judged. Joining CFA, there is no judgment & coaches are happy to help. Now, my ‘Why’ is, I do this because it makes me happy. 

How did you create long term fitness/CrossFit success for yourself?

I created long term success by being disciplined… because I am not always motivated. Discipline gets me up every morning, knowing I have a commitment I need to tend to.

What makes you come in and train on days when you don’t want to? 

My fellow athletes at the gym. I know we all push through to show up & that’s the dedication that we all need to see.

Recent PRs?

Recent PR was power cleaning 125. Came out of nowhere! Also, completing 9 TTB unbroken.

Current training goals?

Current training goals are to attend weightlifting classes with Dylan on Saturdays. I finally attended my first class after 3 years of me telling him, “I’ll go one day”!

Tell us about an obstacle you have had to work through in your training. How did you work through it?

Being consistent was a huge struggle for me at first. Once I switched my plan to unlimited, I told myself I’m committed to showing up everyday.

What is your cheat meal go to?

Cheat meal… there’s too many. I love me some street tacos, wings, burgers with fries… the list can go on. Haha

What does the Iron Buffalo title mean to you?

This title means/proves hard work doesn’t go unrecognized. I didn’t think I was strong enough or fast enough, but this opened my eyes and made me realize it’s about showing up and doing your best.

Thoughts upon winning the title?

Mind blown! I didn’t expect my name to be mentioned. I was literally speechless & filled with exhilaration.

How will you use your new found Buffalo Strength?

I will continue to grow & use my strength daily at home, work, & gym. I also want to be a good role model to my kiddos. Hopefully they’ll grow interests in living a healthy active life.

What are you most excited about in the upcoming year? Gym related and/or personally?

I’m most excited about the strength I want to gain this year. I’m excited about joining more comps, even if I’m in the scaled division. I’m excited about being more involved.

Leave the fine folks of CFA with some parting wisdom.

Hi all! Let’s get this show rolling! We are one at CFA!

 

 

 

 

 

 

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

 

DANIEL ARRENDONDO

 

When did you join the CFA community?

Spring 2016

What is one of your most memorable moments from your early days at CFA? Any ‘newbie’ stories you’d like to share?

When I first started, Tim always (and still) talked about setting the next goal. I first started at “health minus minus minus” and mentioned I would never be able to do RX (Performance). He would say “That’s not important.” What’s our next progression? It is progress and sustainability”. From pull-ups, to handstand push ups, to MURPH…I’m now making reality what used to seem like a just a dream. I get to decide my health and fitness journey!

 

 

What is it about CFA that you love or that is different from other sports/programs you’ve tried?

I have a family here who supports, encourages, and cheers each other on! Also there’s a knowledgeable coach at every class!

What advice would you give yourself if you could go back in time to when you first started CrossFit?

Worry less. Stick with it. Diet matters more than you think.

What was your initial reason for starting (your ‘why’)? How has that ‘Why’ changed?

Initially to get a beach body and to be able to do a pull-up. It seemed impossible. It’s now a part of my health and fitness life. I’d be very sad and unhealthy without it.

How did you create long term fitness/CrossFit success for yourself?

Investing in training sessions at the beginning helped so much. I need to sprinkle them in again. I just kept coming at least three times a week and knew that it was never going to be perfect. Perfection is an illusion, but way to keep us reaching for realistic goals.

 

 

What makes you come in and train on days when you don’t want to?

Knowing that even if I’m late, I’m going to always feel better I came. I only ever regret skipping. I never regret showing up.

Recent PRs?

230 BS ….from 140
305 DL….from 185
Hand stand push-up
45lb. Weighted pull-up
Triple unders

Current training goals?

Smoke old MURPH time
Muscle-Up!!!!
Be on time more!
Work on flexibility

Tell us about an obstacle you have had to work through in your training. How did you work through it?

I injured my wrist in thrusters and had to modify for 6 weeks. Knuckle push-ups only. Different hold for front squats. Modified press movements. It was so frustrating, but I needed to heal to be able to get it back and every coach understood and helped. I’m back to 99%.

Also losing close dad and grandma the last couple years has weighed heavily on me emotionally and at times my motivation escapes me ….BUT friends, family, the chorus and CFA keep providing the love and I appreciate you guys so much!

What is your cheat meal go to?

Steak Country basket from Dairy Queen, Honey Walnut Shrimp from Panda, Gatti’s Hamburger Pizza, apple pie minis from Pie Bar, and a cold can of Coke!

What does the Iron Buffalo title mean to you?

That the coaches have seen me progress and persevere through the ups and the downs. That I have truly found a niche of training that is successful and sustainable!

 

 

Thoughts upon winning the title?

I literally cried in my car after directing the choir concert. It was unexpected and I only hate I couldn’t be there to celebrate with y’all.

How will you use your new found Buffalo Strength?

To encourage our newbies and be a good example!

What are you most excited about in the upcoming year? Gym related and/or personally?

In-person work situation and that we have such large classes and good vibes in the gym.

 

Leave the fine folks of CFA with some parting wisdom.

This is your journey. You will have successes and failures and that’s ok. Some days you will challenge yourself and some days just showing up is the challenge and that’s ok too. I want to be living, laughing, dancing, singing and CrossFitting in my 80’s so I’m gonna keep showing up, live my best life, be kind and let the good times roll!

 

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December Athlete of the Month || Kelly Harvey!!

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 December Athlete of the Month is Kelly Harvey! Kelly joined the CFA Family in October of 2019, but she was no stranger to the fit life when she joined our crew! Kelly has made her rounds and dabbled in several class times between CF and WL, but she’s recently found her spot in the 5:30 power hour! Kelly knows what it takes to stay consistent. She’s so in tune with what her body needs and follows through whether its a rest day, a recovery day, a push day, or a PR day! We’ve loved being part of the journey with Kelly and celebrating the wins along the way! Kelly, we are honored to have you as our December Athlete of the Month and as an awesome part of this team. 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:

Kelly Harvey

Words to live by?

Be happy, be healthy, be a good person.

What is your fitness background?

Oh wow…when I was little I was in dance classes (ballet, tap, and jazz), didn’t do sports in school really. I joined a womens self defense class 12ish years ago, which turned into kickboxing, sprinkled a little karate & ju jitsu in there, switched to Capoeira for a few years, added boot camp to Capoiera for about 6 months then dropped the Capoeira. Boot camp turned into official CrossFit, then added kickboxing to CrossFit for about a year, dropped the kickboxing and stuck to just CrossFit. Somewhere in there I got talked into coaching and I coached for about 6.5 years.
 
How long have you been CrossFitting?

8 years??

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

It wasn’t official CrossFit, just a boot camp class, but I loved it! I was super excited and totally nervous was I’d never done anything like that before. I don’t really compare then and now other than I’m definitely stronger and “better” now.

What’s your favorite part of CrossFit Austin?

The community!

Current Training Goals/PRs?

1st would be to not hurt myself, outside of that I’ve learned to be more humble in my lifting and listen to my body more.

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

You’ll love it! It’s not a cult…I promise.

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

Honestly, my training is what keeps me focused and sane, and we all need that to be a thing.

What is your cheat meal go-to?

Ice cream! And sushi, or Thai food, or pizza.
 
How do you use your fitness outside of the gym?

It definitely has helped me be more body aware in my massage career. It’s also cool to have guys look at me funny in the hardware store when I’m carrying big/heavy things. Lol!

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

Definitely the 2 herniates discs I found out about last year, I thought I’d have to stop lifting (which I obviously not what happened).

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

It was actually during a local comp a few years ago, I was in first place going into the final event, took second overall out of 8, not too shabby.
 
If you could create a WOD and name it for yourself, what would it be?

I did that earlier this year, the workout is in Triib somewhere, it called The Stuff and The Things. It’s like if Weightlifting went as CrossFit for Halloween.

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

Knowing my body will feel worse if I don go to the gym. Sometimes I end up with a PT session instead of the WOD, but I’m there.

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

There’s life outside of CrossFit? Who knew?? I love the beach and anything where I can relax.
 
Tell us something we don’t know about you...

I absolutely can not stand the texture of Chinet paper plates.

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

Thanks for helping to build this awesome community!

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Whole Life Challenge || January 2022

Image result for challenge

REGISTER HERE

Change can be challenging. We like to think of change as an opportunity for growth. With the New Year right around the corner, many of us are beginning to think about those resolutions. Why wait until January to make a commitment to yourself?! You can start now and set yourself up for success by committing to focus on yourself and your habits for 6 weeks. You can do the prep work between now and the start of the challenge to not only get through the holidays with a healthier mindset, but roll into the challenge likes it’s no big deal with some major growth to look forward to.

We also hope that this challenge will create habits that cover the usual resolution suspects like weight, working out, eating well, etc… so you can shift your New Year’s resolutions away from health and fitness goals (because they’ll already be in place!) and make more goals surrounding having fun in 2022!

During our last challenge, we saw some awesome results and had great time working through the challenges & celebrating our weekly wins with our teammates. We hope you’ll consider joining us on this journey again!

Whole Life Challenge is part fitness, part nutritional and body composition, and part accountability challenges. Our goals for each New Year 2022 Whole Life Challenger are:

  • Mental + emotional preparation for the longevity of a healthy lifestyle {awareness + action}
  • Individual fitness gains
  • Deeper knowledge and understanding of your own make up, so you can create more specific goals
  • Creation of lasting habits for individualized nutritional and body composition success
  • Physical & nutritional preparation to get you through LIFE and be the best version of yourself

You + Whole Life Challenge = Team CrossFit Austin

Challenge = Change // Goals = Gains

{What is it?}

While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life-long changes. Playing together with your friends and family in a fun and motivating daily game, you’ll create new healthy habits that last long after it ends.

The Whole Life Challenge focuses on 7 daily habits that you will learn and create for yourself as you journey through.

These 7 Daily Habits are:

    • Nutrition. Your food choices have the single greatest impact on your health, well-being, and community. When you make choices that keep you healthy, you give yourself the fuel to fulfill all of who you are. There are 3 levels to choose from that allow you to start making changes in a realistic and attainable way.  {Choose the level that is right for you}
    • Exercise. Humans are designed to move daily. Whether through workouts, activity, or simply enjoying the full use of your body, daily movement keeps you healthy and vital. You’re already moving regularly with us!
    • Mobility. In a sedentary world, our bodies get stuck. Daily mobility and stretching helps you move the way nature intended and continue enjoying freedom of movement into your later years.
    • Sleep. Modern schedules tend to dictate how many hours of sleep we’re entitled to. A practice of increasing that time, even by a little bit, can make big strides in robust health. You set the sleep goals that are right for you.
    • Hydration. More than anything, your body is made of water. This habit ensures that your body gets enough of its most basic resources for life.
    • Lifestyle Practice. The {WLC weekly lifestyle practices}turn a life into your life. Learn to step back, take stock, connect, and turn your attention to what is really important to you.
    • Reflection. Looking back, looking inward, or looking forward, daily reflection draws your awareness to what is working and what needs your attention today.

 

{How Do I Play?}

The {Challenge} begins with taking your preliminary measurements and completing a workout (that can be scaled to your level) that will be repeated at the end.

Throughout the 42 day challenge you will post your scores in the 7 categories listed above. The Challenge is designed in a way that we can work as a team to check in with and support each other on a daily basis.

To close out the Whole Life Challenge, you will repeat the preliminary measurements and workout to gauge how far you’ve come! But, it doesn’t end there! The Whole Life Challenge is designed to help you make healthy lifestyle changes that last.

{How Do I Register?}

You can register and join Team CrossFit Austin through the Whole Life Challenge Website. Make sure you do join our team to participate with the community!

CHALLENGE BEGINS || CHALLENGE ENDS
January 15, 2022       February 25, 2022
Registration
Open Now
Price: $49.00

{What’s New This Year?}

We have partnered with BodySpec to offer fast, accurate body composition testing. They use a DEXA scan system which will give you a comprehensive breakdown of your body composition. You can read more about it HERE   THIS LINK HAS THE DECEMBER SCAN IN THE REGISTRATION LINK

This will be an additional service offered at CrossFit Austin both pre & post WLC.

Pre WLC – January 12 from 4:00 – 8:00 pm – REGISTER HERE

There are still more exciting things to come for the New Year challenge (stay tuned)! Commit to yourself for 2022 and start your year out right by joining Team CrossFit Austin!

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