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.

State your Name and/or Nickname please:

What is your cheat meal go-to?

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 2021!

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 2019 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!

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

Pre WLC – January 21 from 4:00 – 8:00 pm – REGISTER HERE

Post WLC – March 1 from 4:00 – 8:00 – Registration coming soon 

There are still more exciting things to come for the New Year challenge (stay tuned)! Commit to yourself for 2021 and start your year out right by joining Team CrossFit Austin!

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.

State your Name and/or Nickname please:
Tino Guerra

Words to live by?
I don’t have a mantra or anything like that, I just believe in keep challenging myself and take chances.

What is your fitness background?
I played football growing up and was part of a swim team for 7 years.

How long have you been Cross Fitting?
Since June 2020

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
My first class was the 6am class with Coach Heidi, I remember I was super tired because I couldn’t sleep the night before, but Heidi had great energy, she made me feel welcomed and led a fun class. I can’t compare that workout to any other that I’ve had since because it was practicing rope climbing and I haven’t done it after that.

What’s your favorite part of CrossFit Austin?
The same as anyone that sticks around, I think we have a great community of people trying their best to improve themselves and help others achieve their goals.

Current Training Goals/PRs?
I’m currently trying to take a step back from pushing myself into going harder/heavier and trying to focus more in learning proper lift techniques and working on my shoulder mobility.

What advice do you have for folks just starting out in CrossFit?
Take it slow, I tried CrossFit a couple of times before joining CFA and always ended up injuring myself for trying to go all out from day one. Progress takes time but eventually you start getting better.

Things look a little different right now, how are you staying focused in your training and in your life during this time?
By finding ways of having fun while trying to live healthy lifestyle.

What is your cheat meal go-to?
VIA 313 four cheese pizza

How do you use your fitness outside of the gym?
I’m the Chef of a local meal prep company, so I’m on my feet all day. Doing CrossFit has made my day to day easier in every way also I’ve been hiking more lately.

Tell us about a moment you felt most proud of yourself during a workout.
I think it has to be the first day that I “successfully” did a squat snatch, it looks so easy, but I’ve been struggling with shoulder mobility issues, so the overhead position while trying to squat was something that I couldn’t see myself doing when I started.

What are the biggest challenges you’ve faced in your fitness journey?
I’ve always struggled with consistency due to injuries, so lately I’ve been trying to listen to my body, if I feel I’d benefit from an extra rest day I’ll take it.

If you could create a WOD and name it for yourself, what would it be? What keeps you going on the days you don’t feel like it?

 “I Want to Believe”

x5 Rounds for time
40ft Overhead BB Lunges
10 Burpee OBB
10 Wall Balls
400MT Run

What are your hobbies, interests and/or talents outside of CrossFit?
I love everything food related; lately I’ve been doing more small private dinners & corporate zoom cooking classes. I like to work on old motorcycles & checking out national parks.

Tell us something we don’t know about you…
Before I moved to Austin, I had a food truck in Mexico and got awarded best new food truck of the year.

Leave the fine folks of CrossFit Austin with some parting words…
Just to say thanks to everyone that I’ve met at the gym for sharing words of advice and helping me keep motivated. I see how much hard work everyone puts into their training and that makes me want to push myself.

Hey friends! It’s been a minute! Life has been a bit on the busy side lately and I think will continue to be so through the end of the year at least! My meal prep game is still going strong, but I’ve definitely been searching out more ways to make things easier. Y’all know I’m the queen of “dump recipes” where I can just put everything together in one device to cook. This week’s recipe feels like the true definition of a “dump” dinner haha! It may not look pretty, but it was EASY, tasty, and got the job done!

Before we get there, I want to introduce this week’s feature. Now, if you follow CFA in any of our adventures, you are already familiar with this spectacular human being. You may not know, however, that she is among many things, a doula! In fact, she is OUR doula! (Oh yes, we are pregnant! Well… I am… but Tim helped). We could not be more elated to have such a special person helping to guide us through growing our first little human. It truly is such an honor to have Heidi on our birth team. She has already made us feel so informed and empowered and we’re only 21 weeks in! We feel confident that her knowledge and energy will help us guide our little guy confidently and powerfully into the world.

If you’re looking to become pregnant or ARE pregnant, I really can’t recommend more that you get a doula to help you in the journey. Heidi is the perfect fit for our family, but if you’re not in the area or not into the virtual thing, you can still reach out to her and she can likely connect you to someone in her incredible birth network. 

Just a little flash of all the things Heidi does: Coach/Private Trainer, Massage Therapist, Prenatal/Postpartum BirthFit Coach, Clean Beauty & Skincare Rep, Mother, etc, etc, etc… She really does it all, y’all. If you would like to learn more about her, check out her WEBSITE which also has links to her social. There’s a little something for everyone and if she personally doesn’t do what you’re looking for, she’s also just an excellent resource and wealth of knowledge. 

Ok, so let’s get cooking…

FIESTA CHICKEN FOIL POUCHES

4 Large Chicken Breasts – pound with a meat tenderizer until about an inch thick
1.5 cups uncooked quick brown rice (it MUST be quick rice – I used Minute Instant Brown Rice)
1.5 cups water or broth (for rice)
1/2 cup salsa – I used roasted red salsa
1/2 cup shredded cheese – I used a Mexican blend
1 medium onion (I used yellow) – sliced
2 Bell peppers – seeds removed & sliced (any color)
1 poblano pepper – seeds removed & sliced
2-3 cloves of garlic – minced
1 can black beans – drained and rinsed
1/2 cup frozen corn
1 package taco seasoning
Olive oil
Lime juice to finish
*Optional – greek yogurt or sour cream to top

INSTRUCTIONS

Preheat the oven to 400. While the oven preheats, mix the rice, water or broth, and about half of the taco seasoning in a bowl and let sit for 10 minutes.

Line a baking sheet (I had to use two) with foil and prepare four pieces of foil large enough to accommodate a chicken breast and other ingredients folded into a pouch.

After the rice has soaked, divide it and the remaining liquid between the 4 pieces of foil. Lay a chicken breast on top and surround with peppers, onions, beans, corn and garlic.

Sprinkle the remaining taco seasoning evenly on the four chicken breasts. Top with a couple of tablespoons of salsa each. Drizzle each with a little bit of olive oil and top with cheese.

Create pouches around the ingredients and seal on all sides. They don’t have to look pretty! Baking time will vary from 35 minute to an hour based on how large your chicken breasts are. Mine took about 45 minutes. You can open a pouch and check to see if the chicken is done. The internal temp should be at least 165 degrees Fahrenheit.

*Optional – open each pouch and finish off with a few minutes under the broiler to make the cheese nice and melty.

Top with lime juice, sour cream, cilantro, etc… and enjoy!

State your Name and/or Nickname please:

Angie

Words to live by?

“To give anything less than your best is to sacrifice the gift” -Steve Prefontaine

What is your fitness background?

I grew up playing sports year round, anything to stay active but mainly soccer and basketball. Then went on to play collegiate soccer for a couple of years. Since then, I had been going through phases of running, and trying to self-motivate at the gym.

How long have you been CrossFitting?

Just over a year; August was my one year mark!

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

Nervous as could be! All of the movements and WODs seemed so advanced and unlike anything that I had done before. But it only took a couple of classes to realize that there is a progression for every movement and the coaches are so supportive in ensuring that you progress safely. Now when I step into the gym, I’m excited because there is always something new to learn and skill to become better at.

What’s your favorite part of CrossFit Austin?

The people, hands down. I was initially hesitant about joining a Crossfit gym, but CFA is so much more than that; it is truly the greatest community of people in all aspects of life.

Current Training Goals/PRs?

To move smartly throughout this last trimester of pregnancy, rock childbirth, then come back stronger than ever with that good ol’ mom strength!

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

Embrace the skills that scare you the most, and trust the process. Nothing happens overnight, but the victory is oh so sweet when you nail a skill or movement that you have been working your butt off for.

Things look a little different right now, how are you staying focused in your training and in your life during this time?

The year started with lofty goals of weightlifting competitions and muscle-ups, but as things changed it has become a year to focus on what the body needs to move most effectively and developing healthy habits for the long haul.

What is your cheat meal go-to?

Chinese takeout & red wine!

How do you use your fitness outside of the gym?

As a nurse, I am on my feet for long hours at a time, and often moving patients much larger than myself. The gym has made me better, and more energetic at my job, and hopefully a good influence on those around me in terms of living a healthy balance of fitness and fun.

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

PRs are always a proud moment, but I’d have to say I felt most proud when another member complimented on my form for the snatch not knowing that I had been working with Dylan in weightlifting on it for months.

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

Hip and shoulder mobility was a huge struggle at the beginning, and still present as gentle reminders that consistency, and bodywork are my best friends for quality movement.

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

Thirty & Thriving : 30 thrusters for time 🙂

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

Knowing how much better I feel and the day generally is after the workout is done.

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

Hanging out with my husband and animals (2 dogs, 2 cats, and 4 chickens), and relaxing at home pretending I live on a farm.

Tell us something we don’t know about you…

I can sign my name in cursive, upside-down and backwards 🙂

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

Y’all are amazing & I am so thankful to get to be surrounded by such great people in this world!

Hello friends! I hope all of you lovely people are doing well! I’m back with another recipe and another feature of an amazing human being!

This week’s recipe came very much from a place of needing to use some veggies before they went bad and desperately wanting to avoid going to the grocery store. I’m surprised at how great this turned out considering I basically just threw a bunch of stuff in a skillet and hoped for the best!

Y’all… this soap looks good enough to eat. Imagine how amazing her chocolate is 😉

Before I get to the recipe, I want to introduce this week’s feature, Amy Myers! Amy is a friend who I met in the dance community here in Austin, but that is just ONE of the many amazing things she does. She’s a performer/choreographer, massage therapist, a creator/maker of many things, and owner of Amy’s Apothecary! (where she sells some of the things she makes 🙂 )

In a never ending effort to reduce the amount of unnatural/toxic ingredients we put into/onto our bodies, she has some products that I not only trust, but can tell you from personal experience that they are excellent! Over the years she’s done everything from natural deodorant, to bug spray, to organic chocolates! Currently on her website she has options to customize whatever type of bar soap you’d like, she organizes chocolate making classes, and for those of you who get eaten up by the mosquitoes at the gym (*cough cough* looking at you weightlifters) her all natural bug spray works better for me than any of the commercial stuff I’ve used and actually leaves my skin feeling soft and smelling good!

Check out her site and follow her FB page , order some stuff, keep an eye out for special new products when she releases them!

Ok, so now that you’ve put your order in for a batch of her chocolates, let’s make dinner! Basically, I really didn’t feel like stopping at the store and I needed to make dinner so I gathered up all the things I had in my fridge/pantry and it came together beautifully!

Obviously, not everyone just has super high quality elk in their freezer, but guess what?!? You can snag it at the gym! I know I talk about it a lot, but Force of Nature is truly an amazing company. They put out a product that is not only incredibly clean and tasty, but their regenerative farming practices are actually GOOD for the planet. Anyway, recipe below. I hope you enjoy!

INGREDIENTS

1 package ground elk
3 carrots – peeled and diced
1 parsnip – peeled and diced
2 stalks of celery – diced
1 medium yellow onion – diced
1.5 lb bag baby rainbow potatoes – washed and skin on
1 cup frozen peas
1 cup frozen okra – sliced
1/2 cup frozen corn
3-4 cloves garlic – minced
3 TBSP grassfed butter
1 TBSP grassfed butter – melted for brushing on top
3/4 cup milk of your choice
2 TBSP Italian seasoning
1 tsp Garlic Powder
Salt Pepper to taste
Oil for cooking – I used avocado oil

INSTRUCTIONS

As always… those are approximate amounts… I don’t measure exactly when I cook so adjust to your liking!

In a large pot, cover potatoes with salted water and bring to a boil. Cover and simmer for about 20 minutes or until tender. Once tender, drain and let sit for a couple of minutes. Add the butter, milk, garlic powder and some salt and pepper and mash well. Set aside.

Preheat the oven to 400. In an oven safe skillet (I used enameled cast iron) over med/high heat, heat about a TBSP of oil. Add the elk and cook, crumbling as you go, until mostly cooked through. Leave just a tiny bit under so it doesn’t dry out when it goes in the oven. Remove from skillet and set aside.

Add a little more oil if necessary. Add all your veggies to the skillet and cook until they begin to soften. Add the garlic, Italian seasoning, and salt and pepper to taste. Add the elk back to the skillet and mix everything well.

Top the meat and veggie mixture with the mashed potatoes and brush with a thin layer of butter. Put the whole skillet into the oven and bake until potatoes are golden brown on top. I actually baked for about 20 minutes and then broiled on high for about 3 minutes to finish off the tops.

Dish it out and enjoy!

Happy Wednesday! Back with more Kitchen Adventures and another featured friend! This week’s recipe truly was an adventure for me. I have never made a blended soup and there is one special ingredient I’ve never worked with before so I’m excited to share this recipe with you!

BUT FIRST! Let me introduce this week’s feature. Many of you already know him, or at least know the extensions of him, Hannan and little Ziva! You may not know, however, that Patrick is QUITE the craftsman! He owns his own carpentry business, Edelcor, down in Buda, but does work all around the Austin area!

Basically, if you can dream it up, Patrick can get it done. We’ve seen him build everything from wooden toys to a full on house and it’s all done with such care and precision, you won’t be disappointed. If you need an example of some of his work, just look around the gym. Patrick custom built the pegboard you see on the back wall and not only made a plyo box for us, but has actually made several for other members’ home gyms. That doesn’t even begin to scratch the surface of what he can do though. Check out the Portfolio on his website to see some more of his work, but don’t let those categories stop you from dreaming up whatever you want made! He’s up to the task!

Ok, now that you’re dreaming up the new dining table Patrick is going to make for you, let’s talk about the recipe you can make to eat on it 😉

I am always trying to find new ways to boost my veggie intake and to keep things interesting, I try to find ways to use vegetables I’ve never cooked with before. In this case, it’s fennel bulb! Now, I’m no stranger to fennel as a spice, but I’ve never actually picked up a fresh fennel bulb in the store until this recipe. Fresh fennel smells amazing and has a nice sweet tasting crunch. I was excited to work it in with this soup and I have to say, it gave it great flavor!

Although this whole year has been “sick season” I usually start around this time amping up the cold/flu fighting foods. This is an immune boosting powerhouse of a soup and it’s tasty to boot! I served it with some simple baked chicken breast and roasted asparagus and mushrooms, but it would be great on it’s own. Give it a go!

SOUPer Greens Soup – *Tools – you will need an immersion blender or be ready to transfer to a blender and back to the pot

INGREDIENTS
2 TBSP Avocado oil
1 medium yellow onion – diced
1 large parsnip – roughly chopped
5-6 garlic cloves minced
1 bunch flat-leaf parsley – chopped – stems and all
1 zucchini – sliced thin – keep the skin on
1 fennel bulb – roughly chopped (Just the white part, the tops won’t be used for this recipe)
3 celery stalks – chopped
1 small head broccoli – chopped into small florets
1 bay leaf
8 cups vegetable stock
1 can chickpeas, drained
10 oz baby spinach leaves
Juice of 1 lemon
Salt & cracked black pepper

Optional for topping, but HIGHLY recommended:
Dollop of plain Greek Yogurt
Drizzles of Truffle Oil – adds a whole new dimension of flavor

INSTRUCTIONS

Heat avocado oil in a large pot over medium-high heat. Add the onion, parsnips, garlic, parsley, zucchini, fennel, celery, and bay leaf. Cook for 8-10 minutes, stirring occasionally, until they veggies have softened.

Add the broth, broccoli, and chickpeas and bring the pot to a boil. Cook for 4-5 minutes and then lower the heat to a simmer. Remove the bay leaf, add the spinach and season lightly with salt and pepper. Using an immersion blender if you have one (highly recommended), carefully blend the soup until smooth.  If you’re using a blender, carefully transfer the soup to a blender and pulse until smooth, transfer back to the pot.

Once smooth, stir in the lemon juice and taste. Adjust with salt and pepper if needed. Dish it out, drop a dollop of Greek yogurt in the middle, and drizzle a bit of truffle oil. Enjoy!

Heyoooo! Y’all! I cannot tell you how excited I am that it is starting to feel like fall. Don’t get me wrong, I am a full on summer supporter, but I love fall for so many reasons…. one of which is that it’s SOUP WEATHER. I for one, will actually make and eat soup year round, but obviously it’s more comforting and satisfying when the weather calls for it. So… as soon as there was a hint of fall in the air, I made a giant pot of soup. I was craving something that was still bright and fresh, but warm and comforting as well so that’s where this Lemon Orzo Chicken soup came into play.

Before we get to the recipe though… I’m excited to introduce you to this week’s feature – David Barrientos! Many of you (if you’re a CFA member) have likely met him, but may not know that he owns and operates Buda Bike Company! David’s been a member with us a for a few months now, but he’s no stranger to the bicycle game. I know MANY of you at CFA are cyclists whether it be a casual ride, a road race, or hitting the trails so if you’re in need of any maintenance or maybe even a new set up, check out David’s shop! When it comes to bikes, they pretty much do it all. He’s also just a pretty great guys to know, so you might just make a new friend in the process! 🙂

Ok, without further ado, here’s your next Kitchen Adventures recipe!

LEMON ORZO CHICKEN SOUP

If you are not using a rotisserie chicken, you’ll need to cook and shred your chicken. Use whatever method you prefer, but I recommend seasoning lightly with salt, pepper, garlic and lemon juice. This will be added later so you can actually cook it while your soup is working.

Heat your pot and about a TBSP of oil over medium high heat. Saute the celery, onions, and carrots for about 5 minutes or until they begin to soften. Add the garlic and saute for 30 seconds or so, being careful not to burn it.

Enjoy, friends!