Announcements

The Circle of Awesomeness Challenge 2013

2013 is here, and once again, it’s time to dust off the Awesomeness!

Looking good, feeling good, and playing good is the motto around these parts, and there’s nothing like a new year, goals, and a little motivation to get the train headed straight back to Awesomeville. So, for the 4th straight year, CrossFit Austin proudly presents “The Circle of Awesomeness Challenge”….

What is it?

Our challenge consists of one-part fitness challenge, one-part nutritional and body composition challenge, plus an accountability challenge. Our goals for each 2013 Circle of Awesomeness Challenger are:

  • Mental and emotional preparation for a lasting, healthy lifestyle
  • Physical preparation for the 2013 CrossFit Open
  • Creation of lasting habits for long-term nutritional and body composition success

Fitness Challenges:
Challengers will be tested and retested in 3 different categories of fitness challenges. Each category is comprised of 3 tests, for a total of 9 tests.
The categories are:

  • Work Capacity
  • Strength
  • Athleticism

**These fitness challenges will be the Workout of the Day for L1 and L2 programming during the first week of the challenge. People will partner up and judge each other like we will do for the CrossFit Open WOD’s in March. Everyone will sign off on their score before turning it into the coach.

Nutritional and Body Composition Challenges:
Challengers will be tested and retested on body composition and weight, for their own information. Throughout the Challenge, Challengers will receive points for completing weekly nutritional and lifestyle challenges and assignments. Challengers will also receive points for attending weekly accountability and educational classes.

Important Dates

January 20th @1 pm – Kick-Off Seminar (UPDATED)
January 21st – January 26th Initial Fitness Test
Monday 1/21 – Tests 1, 2, 3
Tuesday 1/22 – Make up day
Wednesday 1/23 – Test 4, 5, 6
Thursday 1/24 – Make up day
Friday 1/25 – Make up day
Saturday 1/26 – Tests 7,8,9  

February 25th – March 2nd Final Fitness Tests
Monday 2/25 – Tests 1, 2, 3
Tuesday 2/26 – Make up day
Wednesday 2/27 – Test 4, 5, 6
Thursday 2/28 – Make up day
Friday 3/1 – Make up day
Saturday 3/2 – Tests 7,8,9
Saturday 3/9 – BBQ & Announcing of Winners

 

What’s in it for you?

What you can win:

  • 1st Place: $225 cash + 1 month of FREE group classes
  • 2nd Place: $100 cash + 2 FREE one-on-one consultations and/or training sessions
  • 3rd Place: $75 cash + 1 FREE one-on-one consultation and/or training session
  • Bonus Prizes include:
    Most Improved Male and Female Fitness Performances: Reebok Nano or Oly shoes of choice
    Top Male and Female Fitness Performances: Complimentary entry into this year’s CrossFit Open + Free CFA T-Shirt
    100% Accountable: CrossFit Austin T-Shirt

What you get:

  • A Kick-off “Success Seminar” with the CrossFit Austin Staff: January 20th @ 1:00 pm.
  • 2 Body Composition Assessments: One the 1st week of the challenge and during the last week of the challenge.
  • The Official CrossFit Austin Nutritional Guide: Complete with foods to avoid, shopping guides, healthy recipes, and supportive educational materials.
  • Before and After Photos: Not required, but highly recommended!
  • Comprehensive Fitness Tests: Tests will cover Work Capacity, Strength, and Athleticism
  • Weekly Accountability Classes: Each week will include a new focus and topic for the week. These classes are designed to give you the tools for lasting success and help you stay accountable throughout the process. Classes will meet every Saturday from January 19th – Februaury 23rd at 11:00am.
    **Bonus**: Spouses or significant others will be allowed to attend these classes for free.
  • Challenger Facebook Page: A private Facebook Page, monitored by CFA Coaching Staff, will be updated daily with an educational article. The page will be a great place to ask questions, share success, struggles, and ideas! This was a huge factor in many folk’s success in past years!
  • Weekly Video Skill Progressions: In preparation for the 2013 CrossFit Open..
  • Discounted Supplements: All Challengers will receive a 25% discount on all nutritional supplements offered at CFA. The discount will be applicable for the duration of the challenge (*Date of sign up through March 2nd only).
  • Support: 6 weeks of support, accountability, motivation, and lots of fun, courtesy of your CFA Coaching Staff!

Pricing

Early Bird (Discount Pricing): 12/18 – 12/30 = $75
 Early Bird 2 (Discount Pricing): 12/31 – 01/16 = $100 *Enter code “EARLYBIRD2” for discount!
Last-Minute Pricing: 01/14 – 01/18 = $125

*Space is limited to 60 Challengers only!*

Register for Awesomeness Here!

*Registration starts December 18th

FAQs

  • Can Level 1 athletes participate?
    Yes, this challenge is great for all fitness and experience levels.
  • If I miss a Saturday meeting, will I be disqualified?
    No, you will not be disqualified, but you will not receive your Accountability Points for attending that week’s meeting. There will be a weekly assignment given out at each Saturday meeting, but it will be posted the following Monday on the private Challenge FB page.
  • If I miss one of the fitness challenges, will I be able to make it up?
    You will have the week of January 21st – January 26th to complete initial tests and the week of February 25th – March 2nd to complete the retests. Each week will include an initial test day and two make-up opportunities. If you cannot complete all of the tests within the given time-frame, you will need to set up a PT Session with a coach to complete the tests.
  • Do I have to be a member of CrossFit Austin to participate?
    Yes, to participate in the challenge and complete all the workouts, you must be a CrossFit Austin Member.

If you have additional Questions please post to the comments below so we can answer for everyone. Stay tuned, as we will be releasing more info as we get closer to the event.

Still want more? Hear what past participants are saying!

Let’s get awesome!

Register for Awesomeness Here!

*Registration starts December 18th

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Strength + Beauty Athlete Profile

The CrossFit Austin Strength + Beauty Challenge starts up again January 13th, 2013! Past sessions have led to some amazing results, some of which we will be sharing with you over the next few weeks. This week’s athlete is Jenny Moore.

Jenny’s Results
Over the course of the 4-week Challenge, Jenny…

  • Lost 12 pounds
  • Lost 8 inches total
  • Lost 4.4% body fat

About Jenny
Jenny was part of the first Strength and Beauty Challenge held at CrossFit Austin in September 2012. I was so blessed to have her. She is always uplifting, funny, positive and sweet! Her beauty on the inside matches the beauty on the outside, you can see it in her performance, confidence, spirit and so much more. – Coach Alex

A word from Jenny
“I’m super motivated to continue this healthier lifestyle, but the results make me even more pumped up! Coach Alex, thank you for all your hardwork. You have no idea the difference you’ve made in my life! ” – Jenny Moore

Learn more about the Strength + Beauty Challenge.

Registration for the January-February Session opens January 2nd
and the Challenge will run from 01/13/13 – 02/10/13.

in Announcements / Testimonials / Workout of the Day 294 comments

Welcome, Intern “Toonie”!

CrossFit Austin is excited to welcome our newest intern, Alex “Toonie” Tanton! Toonie will be shadowing and assisting our staff as he learns the “ins and outs” of CFA in December and January.

Haven’t had a chance to meet him yet or want to know more about? Read more below…

Alex “Toonie” Tanton

About Toonie:
At the age of 22, I thought my athletic career was over. I had been a competitive swimmer for 14 years – dedicating much of my life to early morning practices, swim meets far away from home, and trying to get the smell of chlorine out of my hair. After my career as a collegiate athlete, I moved to Austin, Texas and fell in love with football. It was always disconcerting to me when I thought about how I would never again be as fit or athletic as the people I saw on TV. In September of 2010, upon returning from a trip to Southeast Asia (quite soft and out of shape), I met up with an old swimmer friend of who told me about CrossFit. He told me that CrossFit was all about short, high-intensity workouts. As I was out of shape at the time, the word “short” definitely appealed to me. I had no idea that the next few months would change my life so drastically. My first workout was Cindy (A 20-Minute AMRAP of 5 pull-ups, 10 push-ups, 15 air squats). I thought the name was wimpy and I thought, “this sounds like a piece of cake!”. After only 6 rounds (jumping pull ups-with a band, and knee pushups), I nearly died! I laid on the ground for about 20 minutes trying to hold back pukie. I was hooked. I joined New Braunfels CrossFit in November of 2010 and fully committed to the sport.

I love coaching and learning with people who are curious about CrossFit and fitness. My own journey to being fit has taught me a lot about commitment, drive, focus, success, and failure. I think that even if going to the CrossFit games is not on your bucket list, being healthy and maintaining functionality is incredibly important to enjoying life fully outside of the gym – no matter how old you are!

“If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.” – Win Borden
in Announcements / Workout of the Day 1,502 comments

Tour de Turkey 2012 Results!

Congratulations to all our 2012 Tour de Turkey Challengers!

For the last 5 weeks, they have been responsible for performing 2 additional workouts that are outside of our regular CFA programming. They have also been performing daily mobility exercises and helped one another to stay accountable throughout the challenge. Challengers had their final workout on Saturday to see who would take home the prize: a victory dinner at Fogo De Chao! Everyone did a wonderful job!

Here are the final results…

Team Name Team Members Final Score
*Team Lowke Dayna & Lane Lowke 5:41
*Team Sweet & Sweaty Brad Anderson & Jenny Alaimo 5:48
Erin & Toonie Tanton 5:52
Doug Clements & Kristin Shanahan 6:10
McShady Gary Kanning & Leah Alter 6:13
Tater & Tot Sean Beal & Josie Wilson 6:34
Mashed Potato & Gravy Phillip Thompson & LV Johns 7:06

 

 

 

 

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Important Changes to 2013 Olympic Lifting Classes with Coach Chad Vaughn at CrossFit Austin

We wanted to take a moment to let you know about upcoming changes to our 2013 schedule of Olympic Lifting Classes with Coach Chad Vaughn at CrossFit Austin.

Effective January 2nd, 2013, Coach Chad’s classes will be moving to Wednesdays. The same class times will be offered (Noon, 4:30pm, 5:30pm, 6:30pm) and Pre-Requisite Classes will run on the first Wednesday of every month. The registration process will remain the same.

If you have any questions, please don’t hesitate to contact us!

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Welcome, New Members!

November brought a great new group of members who got a head start on the holidays! In case you haven’t had the chance to get sweaty with them yet, we wanted to take a moment to introduce the newest members in the Circle of Awesomeness…

Elizabeth Taylor Jeff “G-Raff” Shelby John West Chris Paulis Ken Standley
Kyle McCulloch Andre Davis Kristen Donner Abby Jemelka Jake Lopez
Ashlee McBride David Shanklin Brandon Hunt JD Dockrey Henry Forrence

*If you are a new member and haven’t had your picture taken, please talk to Caitlyn! 

Welcome, new members! We’re so happy to have you here!

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CFA Holiday Party

The holiday season is in full swing and we hope you’ll mark your calendars for the Annual CFA Holiday Party!

This year we will be gathering at the newly-opened South Austin bar, Moontower Saloon, for festivities and the annual CFA Awards Ceremony. Join us for the fun, starting at 6:00pm! The awards ceremony will kick off at 7:30pm. Food truck(s) will be on-site if you are hungry (it might be wise to eat before, if you are worried about selection).

When: Thursday, December 6th starting at 6:00pm

Where: Moontower Saloon (10212 Manchaca Rd, 78748)

Who: You + Family & Friends

*5:15pm, 5:30pm, and 6:30pm Classes and Open Gym sessions will be cancelled on 12/6 for the party. We hope to see you there!

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Ladies-Only Competition Workouts Announced!

The Ladies-Only Competition of Fall Fit Fest is right around the corner!

This will be a competition featuring two team workouts: a strength-based workout and a endurance-based body-weight only workout. Each team will be scored and ranked in each workout and the team with the lowest overall score will be claim victory.

  • 1st-Place Team will receive a free month of Membership at CFA and a pair of Reebok Nanos!
  • Best-dressed Team will receive a $50 Gift Card to Lululemon!
  • Registration Opens on Sunday, October 21st @ 3 PM. Only $50 per team to participate! Sign up here!

Event 1 (100 Pts):
In 10:00, find a 1 RM Deadlift
*Final Score is total weight for each teammate
*Each athlete must register a weight for the team’s score to count

Event 2 (100 Pts):
50 Yd Partner Sled Pull
50 Partner Wall Balls (14lb)
50 Yard Sled Pull
50 Partner Pull-ups
50 Yard Partner Sled Pull
50 Patty-Cake Burpees
50 Yard Partner Sled Pull
*Final Score is the team’s total time at the end of the event
*Teammates pull the sled together and split the reps, with one person working at a time
*Each athlete must complete at least one rep of each exercise

Scoring will be relative to placement in each event just as in the Final CrossFit Games.
See this article and chart for scoring information (click here).

Grab a gal and sign up here!

in Announcements / Workout of the Day 255 comments