CrossFit Austin 30 Day Paleo Challenge

On Wednesday, October 14th CrossFit Austin will be embarking on a 30 Day Journey of the joys of Paleo eating.  We will kick things off with an hour long “Circle of Awesomeness” Nutrition Seminar @ 7:00 PM on Tuesday the 13th.

Here is the Down and dirty of the Challenge:
– Tuesday 10/13: seminar to give strategies and guidance for embarking on the challenge, we will be taking “before” pictures of all participants.
– Wednesday 10/14:  Start eating straight Paleo fool!
– Thursday 11/13: Celebrate completion of Challenge, take “after” pictures.
– Monday 11/16:  Announce winner

And the prize is? (drumroll)….

A free month’s membership at CFA!

If you can’t make the Seminar and want in on the fun, email me your “before” pictures by next Tuesday .

Here are a few links to give you a head start if you so choose:

The How, Why, and a little Motivation

NorCal Paleo Challenge Success Stories Part 1 and Part 2

CrossFit 305 30 Day Challenge


October Athlete of the Month

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we will spotlight a different CFA athlete.  This month we have our resident firebreather/teacher extrodinaire.

State your Name and/or Nickname please
(listing no Nickname will result in a “nicknaming contest via the comments”).

Stacey Magnesio aka Stacey Mag.

4th grade Teacher

Words to live by?
I am going to steal these words from a very wise man that I know…

The Circle of Awesomeness…
Work Hard,
Play Hard,
Look Good!

What is your fitness background?
Played everything growing up… basketball (yeah, I know I’m short but I still hold the record for most 3 pointers in a season at my middle school), volleyball, tennis, swimming, softball, ran track…

Soccer was my #1 love- played club ball and traveled everywhere!
In college I kinda dropped off for a few years…worked out here and there and played intramurals.Then I got really into running for a few years, ran a half marathon and then I found CROSSFIT!

How long have you been CrossFitting?
Since last January…so…about 8 months! WOW!

What’s your favorite part of CrossFit?
The in-your-face, sore-as-hell, feel-like-your-gonna-puke INTENSITY of the whole thing! I love it because it is always something new!

What are your training goals?
I will get to those games come hell or high water!

Favorite sport or activity?
CROSSFIT of course! But when I am not doing that, I love to go for a good run (which I haven’t done in quite a while might I add!)

Recent adventure you’re planning?
Lets see, I have been skydiving…I really want to go white-water rafting one of these days!

Tell us something we don’t know about you?
Ummm…I am an undercover FBI agent…JUST KIDDING! I don’t know, I can do the worm!

Longhorns or Aggies?
I am partial to both I suppose. I cheer for both, have been to see both teams play…but feel I can’t quite make a true decision on this matter because I am a BOBCAT!

There is a rumor going around that you challenged your fellow teachers to a “Thruster Off” for the crown of “Teacher of the Year” can you confirm said rumor?
Hey!…That sounds like a damn good idea! I am sending the email out right now!

When is the infamous “Evolution of Dance” youtube video going to surface?
Haaaa haaaa! I will have to make copies for everyone! This year will be even better…the theme is musicals and the teachers are going to rock the stage with some FOOTLOOSE! We are thinking a dancing piece of “Bacon”!

Leave the fine folks of CrossFit Austin with some parting words?
Wes and Boone- You guys are the best! Keep up the great coaching!

Guys- Keep thrustin’ those sexy muscles with your shirts off!

Ladies- We will all soon be joining the bikini club!… and of course, kick the guys’ asses!


CrossFit Austin September Athlete of the Month

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we will spotlight a different CFA athlete.  Lets start this party with everyone’s favorite mustache-less APD detective.

State your Name and/or Nickname please?

Police Detective

Words to live by?
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. ” – Theodore Roosevelt (1910)

What is your fitness background?
I have always made fitness apart of my life, from playing sports to just working out. Prior to starting CrossFit I did the more traditional working out. (Lifting weights with a little cardio mixed in from time to time)

How long have you been CrossFitting?
I have been with CrossFit Austin for around 5 months and loving it. Wish I would have found this sooner.

What’s your favorite part of CrossFit?
Olympic Lifting…..which would be followed up with burpees (my second favorite).

What are your training goals?
Short term….to get a 200 lb clean and jerk before the end of the year. Long Term… get in the overall best athletic condition of my life.

Favorite sport or activity?
Growing up I played and was more partial to baseball. However, as a fan I love both pro and college football. Oh, and not to forget my new favorite activity/sport…. CrossFit!

Longhorns or Aggies?
More or less neutral on the Aggies, but I am anti-longhorn. (ed. note: excellent) (other editors note: I’ll assume your dislike comes from your extreme jealousy of all Longhorns)

There is a rumor that you are starting a new club to counter the muscle-up club (obviously small guy biased) would you like to divulge any information on that?
There is always the possibility of this occurring. However, at the present time I can neither confirm nor deny such rumor.

Does your lack of a mustache hinder your performance in your chosen profession?
Silly question…..obviously the answer is yes. Although the aerodynamic benefit I get while running far outweighs the sacrifice.

Leave the fine folks of CrossFit Austin with some parting words.
Stay classy CrossFit Austin. Blake.


“Murph” Day



“Murph” Day 2009

Please join CrossFit Austin, as we participate in “Murph” Day presented by Windy CIty CrossFit, U.S. CrossFit and June 6th will be spent honoring one of the Navy’s fallen warriors, Lieutenant Michael Murphy. We will be running his favorite workout to raise money for The Naval Special Warfare Foundation (NSWF) as we host our First Annual “Murph” Day.  Come out to support the CrossFit community and a great cause.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it “Body Armor”.  We will honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


For time: 
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Any size donation to the Naval Special Warfare Foundation required to participate.  All donations are tax-deductible.  For more information please check the NSWF website at  Donation forms are available on-line at and at CrossFit Austin.  Please be sure to turn in all donation forms to us so we can keep track of the donation amount, the form will also serve as your ticket to the event.

Top Finishers will be recognized in Individual Men and Women (weighted and unweighted) as well as Men’s and Women’s Teams (weighted and unweighted).

Medal of Honor Citation:

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

“Murph” Day 2009
June 6th starting @ 9AM
CrossFit Austin 

Current Participating CrossFit Affiliates:
Windy City CrossFit
US CrossFit
CrossFit Austin  

Super Sunday!!

So before we move forward into February lets do a quick recap of January….

We attacked our goats last month and made some significant progress. Some of the highlights being Rob and Stacy both stringing multiple kipping pull-ups together, and everyone making significant improvements in there chosen area of weakness.  The lowlight being the fact that I still have an appalling beard and continue to look ridiculous.

Also as a whole, we took on the task of improving our flexibility and range of motion.  I can definitely see the difference, the efficiency and range of motion has improved markedly in the WODs over the past month. We will continue to address ROM issues in our classes post WOD.  However if you feel like flexibility is a major issue personally I offer you, the couch series from  San Francisco CrossFit.


And of course all you need for our contract relax hamstring stretch is a towel or jump rope.  All of these stretches can be performed in the comfort of you own livingroom and should be done 2 to 3 times a day for maximum results. 

Now on to February!!! 

If you haven’t been in for the ever popular, Saturday morning announcements with Boone and Wes then I will bring you up to speed.  

Next Saturday we will be holding Saturday morning workout at 7 AM instead of the usual 10 AM. Austin is lucky enough to host this years “CrossFit Affiliate Gathering”.  The conference starts at 9 AM on Saturday and Sunday. Boone and I will be attending, so save downtown for Saturday night and set your alarms nice and early on Saturday. You might learn a few things from the guest coaches we’ll have in gym during the gathering. 

Next, we will be taking a field trip to Town Lake on February 14th check out the details HERE or navigate to events section on the right hand of the screen. Sweatin with your Sweetheart is going to be a damn good time.  

Finally put the 21st down on you calendar as well.  Shane and Tristy have graciously volunteered there home for a Potluck late lunch and nutrition lecture.  Again see the details HERE or navigate over to the events section. 

That’s all I’ve got for now, enjoy the big game!!

Grand Opening WOD!

Our Grand Opening workout  will be done in a “Fight Gone Bad” format with a few tweaks of the exercises. Below is the explanation for the WOD as well as the exercises.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Three total rounds. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Tire Flips: (Reps)
  3. Kettlebell Swings: 1.5 pood (Reps)
  4. Sumo deadlift high-pull: 75 pounds (Reps)
  5. Double Unders (Reps)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

**Click HERE to sign up and compete in the WOD**

Success is simple. Do what’s right, the right way, at the right time. Arnold H. Glasow

Thanksgiving Week Hours

We will be open Monday through Wednesday of this week.  The rest of November it is free for anyone to come to our new location (8708 S. Congress Ste. A-180) and try CrossFit.

Thanksgiving Week Hours:
Monday 11/24 6:30 AM to 10 AM, 4:30 PM – 8:30 PM 
Tuesday 11/25 6:30 AM to 10 AM, 4:30 PM – 8:30 PM 
Wednesday 11/26 6:30 AM to 10 AM

Hope to see everyone at the new facility!

/* */