Announcements

CrossFit Total Day

Saturday Janury 8th in liu of our normal team workouts we will be testing everyone’s CrossFit Total (CFT)! The CFT is a test of basic strength, and work capacity in three of our core lifts.  Testing will be held from 8 AM  to 12 Noon.  Register for your time slot HERE.

The CrossFit Total will consist of 1 rep max on the following lifts:

-Back Squat
-Deadlift
-Press

Each lift will have specific tempos, range of motion standards, and attempts.

Please do your best to attend this event, as it allows assess your progress, and will serve as a kickoff event for our first 2011 challenge “The Circle of Awesomeness Challenge” (more details to come).  Please contact wes@crossfitaustin.com with any questions.

Here at CFA we’ve been tossin out the weak sauce since 2008, come join the party!

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December Athlete of the Month – Betsy Magnesio

State your Name and/or Nickname please

-Elizabeth “Betsy” Magnesio

-Some family nicknames: Bubba, Bubbs, Bumbles, Lizzie, Queen (Elizabeth)

Occupation?

-School getting my Master’s in Education…I hope to work with the youngsters, teaching physical education (they will be doing some crossfit for sure! They love inch worms and high knees, at least someone does….!)

-I have been subbing long term for a while..

-I will most likely have a Grad Asst.  job next semester teaching college peeps

Words to live by?

-Eat (paleo), Pray (for strength during each workout), Love (CrossFit!!)…and Laugh

What is your fitness background?

-Pretty much all sports, except Stacey played softball and I didn’t so she is one up on me

How long have you been CrossFitting?

-Almost 2 years, wow!

What’s your favorite part of CrossFit Austin?

-The workouts are different, the awesome people, knowing there is someone that is probably dying as much as you…But the encouragement and always knowing you can improve

What are your training goals?

-To master muscle-ups once and for all. And to beat Stacey at least once..jk!

-In the far away future I hope to train and compete in a tri.

Favorite sport or activity?

I have played pretty much everything…Soccer was my best and longest run, I was on my High School Varsity Team as a Sophmore, and played competitive club for 6 years.  I also swam competitively for 2 years, breaststroke and IM were my specialties.  I played intramural soccer a while back in college, but haven’t played really since that.  I enjoy running still, some…but really I haven’t had time to do much other than CrossFit, but what else would you really wanna do???!!

Recent adventure you’re planning?

Well there is a lot going on now through the holidays, so I am sure whatever it is, it will be fun fun fun!

Tell us something we don’t know about you?

Can not think of anything, so this is just one of many Betsy stories….

When I was a freshman in college I once fell asleep with a book on my lap studying(I’ve always been quite the student) and I woke up suddenly in a daze, looked at the clock, only to realize I had 5 minutes to get across campus to a math test. I threw on a change of clothes (off the ground) and ran out off the dorm room, out of the dorm, only to find it was pouring, but I kept up the pace and proceeded to fly (very ungraceful fall) down a half a flight of stairs leading from the dorm to the street, picked myself up, and kept running (and crying) Right before busting through the class door, I noticed some green goop on my arm…It suddenly occurred to me that I still had on a green mud face mask I had put on before passing out…

Longhorns or Aggies?

Texas State!! Go Bobcats, Eat em up cats! For sure Longhorns, though!

As one of the longest tenured members at CFA, whats your favorite part of the last two years?

Getting stronger, improving on workouts, meeting great people who have similar interests of staying fit and healthy, watching CFA grow and be successful, seeing others make strides in their ability and overall health, and (most importantly) feeling great!

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

I have enjoyed working out with everyone at CFA…thanks for being you!

CrossFitting has kept me motivated and allowed me to achieve goals, but also has helped me focus and has kept me thinking positive!

Movement is a medicine for creating change in a person’s physical, emotional, and mental states.  ~Carol Welch

in Announcements / Athlete of the Month / Workout of the Day 235 comments

C.C.’s Spicy Asian Porky Wonderment (with Greens)

Asian Pork Meatballs with Braised Winter Greens

Ingredients:
1 pound ground pork
2 small shallots, minced fine
1 small shallot, sliced thin
4 small Thai chiles, minced fine
1″ piece fresh ginger root, grated (squeeze juice from remaining ginger pulp)
salt & pepper to taste
1 bunch fresh greens, washed & torn into 2″ pieces
2 Tbs. soy sauce **editor’s note: soy is not Paleo friendly (sub coconut aminos)
1 tsp. toasted sesame oil
1 Tbs. neutral flavored oil (like coconut or grapeseed)
1/4 c. chicken stock

Combine ground pork with minced chiles, ginger, ginger juice, and shallots. Season to taste with salt & pepper and form into golfball-sized meatballs. Heat high-sided skillet or wok over high heat, add sesame oil and grapeseed oil and lower heat to medium. Brown meatballs all over, remove to a plate and set aside. Quickly saute sliced shallots, then, rinse greens, and with water still clinging to leaves, add to hot wok, adding more oil as necessary. Briefly saute until wilted. Add meatballs back to the wok, nestling amongst the greens. Add chicken stock and soy sauce, cover and lower heat to medium-low. Braise just until meatballs are cooked through.

in Announcements / Recipes / Workout of the Day 1 comments

Big Dawg Challenge Update

Ladies and gentleman, the workouts are in, they will be posted early Saturday morning.  Below are some things to be prepared for on Saturday.

  1. All competitors should  be prepared to count for their fellow competitors, the challenge will take approximately 1 hour to complete, so plan on sticking around the entire duration (9 AM-11:30 AM) that will give us ample time to run two big heats.
  2. If you have not already, please sign-up for the event on the OPT Blog HERE , and  reserve your spot at CFA HERE. It is only $5 to compete, we will except cash at the gym.
  3. We will not be holding our normal Saturday team workout, anyone is welcome to compete in the challenge but do so knowing it will be a competition. You will be expected to know how to perform all of the prescribed movements, and there will be no skill sessions.

Looking forward to seeing everyone compete, please email me at wes@crossfitaustin.com with any additional questions!!

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Turkey Trot Pub Run

Time for another infamous CrossFit Austin Pub Run!! For those of you who wimped out on on dressing up for the Mohican Challenge, here’s your chance. To express our thanks this holiday season we will pay tribute to INDIANS, and of course, PILGRAMS! Join us on Saturday, November 13th, at 7:30pm at Town Lake to start the run.  Stay tuned to the official pub run route…

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Big Dawg Challenge 11/13!

CrossFit Austin is proud to announce that we will be hosting a Big Dawg Challenge on November 13, 2010! To learn more about the Big Dawg Challenge check out James “OPT” Fitzgeralds blog.  The challenge will serve as our regular and CC class on Saturday November 13th.

Register Here to sign up for the Challenge, and make sure to select CrossFit Austin as your host facility.
Sign-in Here to save a spot between 9-11:30 AM on Saturday

More info on the Big Dawg Challenge, and Big Dawg Dish

Big Dawg Challenge:
Big Dawg competitions have traditionally been and will maintain its goal of being a gathering place for folks to compete together or online against one another based on prescribed fitness workouts.

They have been and will continue to be built so that anyone can do them anywhere with the basics. Only expectations are honesty in movement standards and a willingness to help other athletes. For live events the gathering has traditionally been judged by other competitors – i.e. counting reps, watching movements, etc…to keep the camaraderie high. We only expect full effort.

Big Dawg Dish:
Here is our opportunity to help Big Dawg athletes who may not be able to compete due to their financial situation 100% proceeds from the fund will go towards those athletes that represent the Big Dawg family, wish to compete and simply need some financial help.

Small or large, once or 20 times, any amount given will benefit, thank you for your support.

in Announcements / Events / Workout of the Day 209 comments

Barbells for Boobs!

Join CFA in supporting Barbells for Boob’s “Amazing Grace” fundraiser!

“Amazing Grace” began as a small, local fundraising event to help fund mammograms for the young women of Southern California who couldn’t afford one themselves. Thanks to a ton of support (and sweat!) from the local CrossFit community, they were able to raise $4000 and fund the very first mammogram. Now just one year after the inaugural event, over 150 CrossFit Affiliates from all over the world will be participating in this fundraiser to benefit Mammograms in Action. MIA is a non-profit organization whose mission is to provide funding for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer.

On Tuesday, October 26th, the WOD for all sessions will be “Grace”: 30 reps, ground to overhead, for time M: 135lbs, : 95lbs (Scaling allowed) 

If you’d like to participate, you can simply show up and do the WOD.  However, if you’d also like to donate to the cause (and get a nifty t-shirt), you can do so here any time this month. (Note:  Register as an INDIVIDUAL unless there are more than one of you donating with a single credit card.)

100% of the proceeds of “Amazing Grace” will be donated to Mammograms In Action.

Hope to see you there!  PINK attire is highly encouraged for both Ladies and Gents!

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Happy Hour!

Come get your FUN on with the good folks at CrossFit Austin.  Meet the characters from the other classes, see the strange creatures who wake up in time for the 6:30am class, or the twilight crew (not those sexy vampires) who frequent the 7:30pm class.  Come on out and share a few drinks and a great time.

We’ll be meeting at Little Woodrow’s, in the South Park Meadows shopping center.  Boone will be there promptly at 7:30pm, come early to prevent him from sitting by himself and crying in the corner, or drop by anytime thereafter.  Feel free to bring your friends & family and hit us up if you have any questions.  Look forward to hanging with you all!

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Mohican Warrior Challenge Prizes Announced

Elite Division:

Male Top Performance:    
1 Fit Session + Top and Bottom courtesy of Lulu Lemon Athletica
1 Visit to Airrosti Rehab Center courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of CrossFit Austin 
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin 

Female Top Performance:
1 Fit Session + Top and Bottom courtesy of Lulu Lemon Athletica
1 Visit to  Airrosti Rehab Center courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of CrossFit Austin 
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin 

Male Most Improved:
1 Fit Session + Top courtesy of Lulu Lemon Athletica
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of CrossFit Austin 
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin 

Female Most Improved:
1 Fit Session + Top courtesy of Lulu Lemon Athletica
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of CrossFit Austin 
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin 

Scaled Division:

Male Most Improved:
1 Foam Roller courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of CrossFit Austin 
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin 

Female Most Improved:
1 Foam Roller courtesy of Airrosti Rehab Centers
1 Olympic Lifting Class with 2 Time Olympian, Chad Vaughn courtesy of CrossFit Austin 
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin 

Beginner Division:

Male Most Improved:
1 Personal Training Session courtesy of CrossFit Austin
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 Water Bottle courtesy of Snap Kitchen
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin

Best Costume:

1 Hour Massage Courtesy of Massage Envy
1 $20 Gift Card to Snap Kitchen courtesy of Snap Kitchen
1 Water Bottle courtesy of Snap Kitchen
1 CrossFit Austin T-Shirt courtesy of CrossFit Austin 


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The Mohican Warrior Challenge

CrossFit Austin is proud to announce the Mohican Warrior Challenge!  A 6 week workout challenge open to all CrossFit Members, and athletes in the greater Austin fitness Community! See below for more details.

What?
The challenge will consist of two workouts within an hour time limit:
Workout 1- A strength based workout designed to test: strength, coordination, and power.
Workout 2- A metabolic conditioning based workout, designed to test: speed, stamina, endurance, and basic body weight moves.

Both workouts will be announced Wednesday July 29th, along with options for the “Scaled” division

When?
The preliminary event will be held on Saturday, July 31st (Click here for times), and the final event will be held on Saturday September 11th. Your entry fee is for both events, or can be applied to just the final event.
*To be eligible for the “Most Improved”, participation in both events is necessary. 
*To be eligible for “Top Performance” participation in just the final event is necessary.

What’s in it for you?
We will have prize packages for male and females in the following catagories:
– “Top Performer” in the Rx division
– “Most improved” in the Rx, and scaled divisions
– “Best Costume”

Prize packages have not been finalized yet, but will include the following:
– Free 4 Week Olympic Weightlifting classes with 2 Time Olympian Chad Vaughn
– CrossFit Austin merchandise

We are also working with local merchants to secure more prize packages.  Those will be announced as they become available!

The event will be $20 for CrossFit Austin Members, and $40 for non members.

CLICK HERE TO SIGN UP!

Are you a Warrior?!

in Announcements / Events / Workout of the Day 266 comments