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.

Shan – its not short for anything.

Spaghetti, salad, garlic rolls and cheesecake for dessert.

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:

Tarun or Tarooon (Like Coach Dylan, Alien & Bach call out…)

Words to live by?

Live & let live.

What is your fitness background?

The only fitness option while growing up was playing sports. Playing Cricket (It is big in India) & also did a bit of
swimming as well.

How long have you been CrossFitting?

Around 4 years

Take us back to your first day of CrossFit… How did you feel?

It was very intense. The work out included Air squats, Burpees, Running. There were 4 new folks along with me
trying out CrossFit for the first time, at the end of the work out all of us were on the verge of passing out. Lol….

How do you compare it to workouts today?

I understood that beyond just getting physically fit, CrossFit teaches you humility and perseverance. It also
reminds me that there is nothing quite as satisfying as finishing a brutally hard workout and being able to reflect
the growth you experience as an athlete in that space.

What’s your favorite part of CrossFit Austin?

CFA has been the one of the most diverse gyms I have come across. I look up to all the coaches and lots of
individuals as well, who are always cheering you and being very supportive. It gives you a very positive feel &
the energy is very vibrant. My wife (Vaish) & I love ATX for the same reason, the vibe is just fantastic, and it is
one of the best decisions we have made by moving here. Now the main highlight is the weightlifting class. It
has transformed my thinking & understanding on how to move my body for complex movements. Coach Dylan
has the magic mantra on how to gain momentum and live with consistency.

Current Training Goals/PRs?

Press over head -Body weight, Squat- Body weight, Deadlift- 2 x Body weight. Currently, I can only squat my
body weight. Get strong or lose weight are the only options…

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

Enjoy the moment, trust the process. Always remember, physical strength can only take you to a certain limit,
after that it is all mental strength, training your mind and staying consistent will help you in the long run & yeah
always be humble and open to learning.

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

Making the choice to re-prioritize and put yourself higher upstream in priority.

What is your cheat meal go-to?

I am a foodie, love all the Carbs & grease but yeh… a good burger would be my go-to cheat meal.

How do you use your fitness outside of the gym?

Hiking. Couple of years ago did a Back packing trip in the Grand Canyon & would love to do it again.

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

Eating clean and the town I lived in Michigan was all about breweries.

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

Not particularly a workout but started training 3 days a week and listening to the body before bringing that
volume to 4 or 5 days a week. Giving the body time to adapt to a point where the importance of training is
prioritized in my life to accommodate hours every week. I am super proud of that.

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

Appetite for Destruction – 5 Rounds for time: 5 Heavy Back squats, 200m Sledge push (Heavy), 100m sprint.
Heavy is subjective, loading up the bar with your body weight or more..

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

That feeling of accomplishment, after completing your workout. That endorphin release!!

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

Love traveling, road tripping, try out new delicacies.

Tell us something we don’t know about you…

I was a design engineer in interiors for private charter aircrafts.

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

“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win”:
Sun Tzu- The Art of War

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.

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.

 

Words to live by?
It sounds cliche, but daily consistency is really key to me making progress. What can I do today to be 1% better and the results becomes compounding over time.

 

 

What is your fitness background?

 Played sports and engaged in ‘fit things’ as long as I can remember. Rugby, Cricket (yes, that weird British sport), Swimming, Cycling, Half Marathons, Football (okay Soccer) etc.

 

 

How long have you been CrossFitting?

 I don’t remember exactly, but probably about 5 years.

 

 

Take us back to your first day of CrossFit… How did you feel?

 Excited and a little nervous. I had watched some Crossfit on YouTube including games events and saw these crazy people excelling across multiple strength, fitness and gymnastic movements. I had a feeling I would probably enjoy it..

 

On my first day I remember doing a modified version of ‘Fran’ with a 45lb barbell and banded pull-ups. It was super tough, but the love affair started, lol!

 

How do you compare it to workouts today?

Looking back, it now seems easy but we all have to start somewhere on our Crossfit journey. The motivating community really helped me make great strides little by little each year.

 

 

What’s your favorite part of CrossFit Austin?

 Like many people have said, the Community of members and great coaches. Over and above fitness, CFA has been a supportive and open community to build new friendships and encourage each other in our life and fitness challenges.

 

 

Current Training Goals/PRs?

I don’t have any specific goals or PR’s in mind. As I get older, I am more focused on enjoying the privilege of being able to use my body to do cool stuff, and having fun. I still get competitive with myself and want to push to get stronger.

 

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

 I guess a Crossfit gym can be a daunting environment to enter. I would say, enjoy the process, be open to learning new things and the cool people at CFA will keep you challenged and encouraged.

 

 

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

It’s not hard for me to prioritize training in my life for the most part. I view it as my mental and physical escape from the busyness of life. It’s fun for me, and reminds me of getting out of the school classroom at break (recess) to go to the playground with my friends.

 

What is your cheat meal go-to?

Gotta be a stacked burger with fries, and I might throw in a ‘choccie’ milkshake to amp it up.

 

 

How do you use your fitness outside of the gym?

In the summer I love being on and in the water swimming, paddleboarding etc. In the past I have done some obstacle races and a Spartan Beast.

 

 

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

Last year I fractured my skull and sustained a TBI (Traumatic Brain Injury) from a scooter accident. At that point my future mental and physical wellbeing was uncertain and frightening. Through intensive physical and mental rehabilitation, and the encouragement of friends and family I was able to get back to Crossfit, and my career. I feel very lucky!

 

 

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

I think it was 4 months after my TBI, being able to walk back into the gym and do a Power Clean without all the mental and physical issues I had been facing. I remember laying in my ICU bed trying to visualize doing that movement again and it gave me motivation to keep getting better each day. Doing it that day at CFA represented a fulfillment of that milestone!

 

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

Probably something with muscle-ups in it. I enjoy flying around on gymnastics bars..

 

The Big Lebowski:

5 rounds for time

6 Muscle Ups

10 Power Cleans (135 lbs/ 95 lbs)

10 Burpees (yes, I am that sad)

 

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

What keeps me going…? I actually don’t know sometimes, keeping my brain on autopilot to avoid self-negotiation around ‘should I workout today?’ maybe

 

 

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

I enjoy nerding out on investing, and currently learning Options trading. I love traveling and have visited many cool places but continue to have the desire to visited many more places. A few weeks ago I got back from Cartagena, Colombia, wild and fun place!

Tell us something we don’t know about you…

Growing up in South Africa I spent two years learning one of the local African languages called Zulu. It was so fun to learn and I use to sing some local tribal songs to help learn the language. I don’t take requests haha.

 

 

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

Keep challenging yourself and encouraging one another.

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.

A message from Cory:

Let me begin with a great big THANK YOU!  There are no words to convey my appreciation for this honor of being selected Athlete of the Month.  CrossFit has been such a blessing for me since I began my fitness journey.  It’s almost been a year since I moved to the beautiful City of Austin and I’ve enjoyed every moment of it.  My first order of business moving up to Austin, was to find a CrossFit gym that would best suit me.  I looked into several boxes including CFA, read reviews, looked at the photos posted to see what they were about.  On my first visit to CFA, I was sold immediately.  I met Coach Tim and saw the members working out and felt the positive energy and vibes immediately.  It was such a welcoming social environment which was exactly what I was looking for.  I was a bit nervous at first, new town, new people, new co-workers.  Fortunately, all has worked out beautifully.    I gained a 2^nd family by joining CFA.  Here’s to my AWESOME Coaches and AMAZING members…you make life so much better. 

State your Name and/or Nickname please:

Corina, but everyone knows me by Cory.

Words to live by?

Show up. Work hard. Be kind. Spread love and work on yourself every single day. Never give up.

What is your fitness background?

Cheerleader, back in the day (very long ago).  Tried out a few gym classes, such as kickboxing, yoga, Zumba, etc…Never in a million years would I have thought of ever lifting a barbell much less owning one… 

How long have you been CrossFitting?  

7 years

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

First of all, my eldest daughter pretty much dragged me to my first CrossFit gym.  I was a little hesitant, not sure what to expect.  Me not having any clue on how to lift a barbell or any other equipment, much less knowing the CF lingo.  One of the first things we did notice was that as soon as we walked into the box everyone was very welcoming.  Members and coaches introduced themselves and made you feel at home.  We both decided to sign up and continued going.  Seven years later, I can say it was the best decision I have ever made.  At CrossFit, the community welcomes and encourages you to really test your ability to go all out, and that’s a great feeling! No matter what stage you are in life, anything is possible. We can scream, grunt, cheer each other on, we can fall to the floor in a puddle of sweat, cry with frustration, and even laugh at disasters.  All I can say is CFA is a special place filled with incredible people that have become my chosen family.  

Current Training Goals/PRs?

Continue to improve my lifting/gymnastic skills.  I’d like to see myself compete in CF comps and possibly Olympic Lifting comps.  Oh and one more thing, improve my running skills…

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

Give it a try and don’t give up.  Heathy life, happy life. 

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

I have grown to love this sport.  It’s really not difficult for me to stay focused.  The best part of my day is knowing that I will be hitting the gym, and putting in a workout with my favorite humans.

What is your cheat meal go-to? 

PIZZA is my favorite and I gotta have my donuts every now and then.

How do you use your fitness outside of the gym?

Carrying my groceries up 3 flight of stairs all in one trip. It also helps me keep up with my adult children OR they have to keep up with me…LOL

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

Consistency, self-discipline and staying the course.

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

During the 2022 Open, I was able to perform at the RX level.  On the 3^rd and final workout I managed to hit a muscle up seconds before the time cap which totally surprised me.  Not very pretty but I DID IT! 

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

Lady Thor – AMRAP 20 minutes

5 GI Jane’s (burpee, pull up  –  Modification: 10 jumping pull ups)
10 DLs (135/95/75)
250M Row   

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

That’s really not a difficult answer, I love what I do, so “not feeling it” is not a common thing for me.  I will show up and give it my all.   But I will admit, there are days that my body will tell me to take a break because I have learned that recovery and rest is very important.

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

I’m a huge movie buff, total Marvel and Star Wars fan.  A good movie always makes me happy.  Travel is something I plan on doing for myself, see the world and venture out.  I’m also seeking new things to try, like gymnastics, roller skating, rock climbing, dance, etc.    “Never lose your childish enthusiasm, AND things will come your way”…

Tell us something we don’t know about you…  

I’m pretty simple.  My four children are my world and I love life…

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

Keep living life bravely and boldly. Believe it or not, it inspires others…

CrossFit Austin will be hosting Murph Day Saturday (6/25/2022) honoring the memory of Navy Lieutenant Michael Murphy and all fallen veterans. Lieutenant Murphy was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he 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.

REGISTER HERE

“Murph”

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.
**Teams of 2, 3, or 4 (max 4 people) are welcome.
***All movements can be scaled.
****Be sure to wear your twenty pound vest or body armor if you have it.

EVENT SPECIFICS:

REGISTRATION DETAILS

Event Registration + Shirt – Deadline – June 5th

• $40 for participating athletes
• Athlete entry fee includes registration & t-shirt costs and donations

Event Registration without Shirt

• $25 for participating athletes
• Athlete entry fee includes registration costs and donations

***Shirt ONLY (non-participant) – Deadline – June 5th

• $25 for shirt only
• All proceeds from t-shirt sales will be donated

SHIRTS – The image is the concept image and may have some slight changes to the final product.

Bella Canvas Unisex Tee

Next Level Women’s Racerback

Bella Canvas Unisex Tank

EVENT DETAILS

• This event is open to all – members and non-members
• Athletes must arrive at 30 minutes prior to their heat to warm-up, sign-in, and pick up shirts
• Heat times start at 8:00 am, 9:15 am, and 10:30 am
• Spectators are welcome – dogs are not allowed at this location
• Donations are welcome and can be made through eventbrite, Navy SEAL Foundation, YMCA of Austin, or onsite the day of the event.

Donations and proceeds will go to benefit the charity of your choice. As always, you may donate to The Navy Seal Foundation. In addition, we are including a local foundation near and dear to our own Bach Vu, the YMCA of Austin’s Annual Giving Campaign . You can read more about what they do HERE.

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” – Vince Lombardi

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:

Laura

 

Words to live by?
Everything happens for a reason

 

What is your fitness background?
Not much actually! Played a lil bball when I was younger

 

How long have you been CrossFitting?

Almost 8 years

 

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

I was sore from the warm up, I think I did like 10 bootstrappers and had sore hamstrings the next day. I was also petrified to walk into the gym. Compared to my workouts today, I am still winded after the warm up 🙂

What’s your favorite part of CrossFit Austin?

The people I’ve met at the gym! Huge reason why I stayed in Austin! Also, the 400m run route was worse at my old gym

Current Training Goals/PRs?

Trying to recover my knee and every other body part I’ve hurt (outside of the gym). Also trying to get a 200 lbs squat and my pull ups in better shape

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

Stretch! Take care of your body! So that Heidi doesn’t yell at you!

 

How do you balance staying focused in your training when life gets busy?
I will almost always find time for the gym because that time is very important to me. I tend to focus mostly on just moving my body these days

What is your cheat meal go-to?
McDonalds all day

 

How do you use your fitness outside of the gym?
I use it to get to my 3rd floor apartment or to give my friends piggy back rides. Or to flex and open pickle jars for people

 

What are the biggest challenges you’ve faced in your fitness journey?
Changing habits outside of the gym to see better results inside of the gym (still learning of course)

 

Tell us about a moment you felt most proud of yourself during a workout.
During the open when I did 6 ring muscle ups! I was fired up

If you could create a WOD and name it for yourself, what would it be?
10 minutes max double unders, or 1,000 double unders for time What keeps you going on the days you don’t feel like it? -Knowing that even if I don’t want to go to the gym, the feeling of finishing a workout always gets me there

 

What are your hobbies, interests and/or talents outside of CrossFit?
I like going to see live music, I’m really big into the craft beer industry, I travel A TON.

 

Tell us something we don’t know about you…

lol if you’ve met me you already know I tell people everything, but maybe you don’t know that I lived in a van for 4 months with my sister while traveling around the country (but you probably already know that)

 

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

Show up every day, move your body, be proud of little accomplishments, and don’t feel the need to cheer me on when I’m the last one to finish a WOD 🙂 love y’all!

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:
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!