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Bio-Hacks with Coach Sam || Bio-Hack #5 – No Food 3 Hours Before Bed

Bio-Hack #5: No Food 3 Hours Before Bed

As I enjoy the waves here in Bali, I want to share a powerful bio-hack that can enhance your health and performance.

Have you noticed a difference in your hunger levels or overall health after incorporating more protein and fiber into your meals?

This week’s hack focuses on improving your sleep and body composition:

**Bio-Hack #5: Stop eating 3 hours before bed.**

Late-night eating can disrupt your sleep and is linked to weight gain. A study published in the *American Journal of Clinical Nutrition* found that those who ate close to bedtime had higher body fat levels compared to those who didn’t.

Let’s face it: willpower tends to be low at night, making it tough to control portions. By establishing the habit of not eating 3 hours before bedtime, your body will adapt, and it will become easier over time.

**Benefits:**

– You’ll reduce your overall calorie intake.

– You’ll improve your quality of sleep.

This week, I challenge you to observe how adjusting your eating schedule impacts your sleep and morning energy levels.

Stay strong, and enjoy the journey!

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Bio-Hacks with Coach Sam || Bio-Hack #4 – Protein & Veggies

Bio-Hack #4: Protein & Veggies at Every Meal

I hope your sleep has improved with last week’s bio-hack.

What changes have you noticed?

This week might be my favorite hack.

Bio-Hack #4: Include protein and veggies at every meal. A protein-rich diet has been found to increase satiety and decrease overall caloric intake, aiding weight management. Simultaneously, veggies’ high volume and fiber content can help slow digestion, keeping you full and curbing overeating. A study in the Journal of Nutrition suggests high fiber and protein diets result in lower overall energy intake due to these satiating effects.

This week, take a moment to assess your plate at each meal.

Can you add more protein or fiber-rich produce?

My favorite high protein sources are always lean meats. You can use low-fat or nonfat dairy, egg whites, protein powders, and even tofu/seitan if you are vegan.

See you next week for our final bio-hack

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September Athlete of the Month || Liz Howland!!

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.

Our 2024 September Athlete of the Month is Elizabeth Howland! Liz has been putting in work at CFA for almost two years now.  Liz came in with some experience, but has really bought into the coaching at CFA and has made leaps and bounds in her movement, especially in the olympic lifts.  She is a regular in our Weightlifting, CrossFit, and Women’s Strength classes. For lack of a better term, she is the goat of consistency! She always comes to class with a willingness to learn and is extremely coachable.  Congratulations Liz, so well deserved! Thank you for letting us share in your journey!

 

State your Name and/or Nickname please:

Liz

Words to live by?

Suffering produces endurance, endurance produces character and character produces hope.

What is your fitness background?

I was never committed to sports or fitness growing up and finally started strength training in 2014 and haven’t stopped working out since.

How long have you been CrossFitting?

I started CrossFit in 2021 but the gym I was at wasn’t really great at coaching proper movement so I think it’s more accurate to say that I started CrossFit when I joined CFA in 2023

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

I was just trying not to die. I wasn’t used to the cardio aspect of fitness and it was humbling to realize that my strength training wasn’t enough to get me through a metcon.

What’s your favorite part of CrossFit Austin?

The people. Particularly because I came from a gym where I really didn’t feel very connected, I appreciate the friendships I’ve made at CFA and how invested the coaches have been in my progress. I also love the weightlifting classes. It’s so beneficial to slow down and learn proper/safe lifting mechanics.

Current Training Goals/PRs?

To be able to snatch a challenging weight. I don’t have a number in mind but I’ve been working on my technique for a while and want to feel confident enough to get some real weight on the bar.

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

If you’re reading this- you’re at the right gym. The coaches really care and pay attention to your form/abilities and will meet you where you’re at and get you where you want to be. Showing up is the hardest part.

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

For me, staying active is foundational for me to do anything else well in my life. If I go too long without working out- I’m less focused, less motivated and more prone to anger. So basically I just know that training is a non- negotiable.

What is your “cheat meal” go-to?

Currently, a burger and sweet potato fries from biggies yard bird is my Sunday cheat meal.

How do you use your fitness outside of the gym?

I have a 75 lb arthritic bull terrier that needs to be carried sometimes. My 6 year old niece also loves when my brother and I throw her back and forth to each other. Wall balls have trained me for this.

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

My shoulder catches randomly when I do snatches but between Heidi, Dylan & Gus- we always figure out how to get it unstuck.

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

When I PRed 55kg in my clean and jerk

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

The ninja
5 rounds
10 sumo deadlifts
10 box jumps

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

The less I feel like it, the more I know I’ll benefit it. The post workout mood elevation is more evident on those days.

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

Not talented but I really enjoy rock climbing

Tell us something we don’t know about you…

I lead an addiction recovery group at my church. Been sober for 6 years.

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

Y’all inspire me.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
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Bio-Hacks with Coach Sam || Bio-Hack #3 – Pre-Bed Wind-Down Routine

Bio-Hack #3:

Pre-Bed Wind-Down Routine

 

Happy Rest Day,

I hope you’ve incorporated more movement into your daily routine. How have you been feeling?

Next up, Bio-Hack #3: developing a pre-bed wind-down routine with at least 30 minutes of NO SCREEN time.

Blue light emitted by screens can interfere with melatonin production, the hormone that regulates your sleep-wake cycle.

A study in the Journal of Applied Physiology found that avoiding screens before sleep can improve overall sleep quality, duration, and alertness in the morning.

This week, I encourage you to find a calming pre-bed ritual that works for you. Try reading a book for 5-10 minutes, use a follow-along meditation, or even a warm bath does wonders.

The best STEROID on the market is better SLEEP. Grab an edge on everyone this week by improving your pre-bed routine.

Sam

Chang, A. M. et al. (2015). “Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness.” Proceedings of the National Academy of Sciences of the United States of America, 112(4), 1232–1237.

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Bio-Hacks with Coach Sam || Bio-Hack #2 – Limit your Sit!

Bio-Hack #2

I trust you’ve found some rhythm with last week’s walking challenge.

Have you noticed any changes in how you feel?

Let’s move to Bio-Hack #2:

Limit your sitting time to no more than 6 hours a day.

An abundance of research shows a direct link between excessive sedentary time and increased health risks, including cardiovascular diseases and obesity. A study published in the Annals of Internal Medicine found that those who sit for prolonged periods had a higher risk of dying from all causes, even those who trained regularly in the gym (that is you).

By standing more often, we can increase our body’s energy demand, boosting our metabolism. Over a year, this can lead to significant caloric burn and subsequent weight loss.

Track how many hours a day you are sitting over the next week. Bring awareness to this key metric, and remember, small changes can lead to big results.

Keep moving. See you!

Warmly,

Coach Sam

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Bio-Hacks with Coach Sam || Intro & Bio-Hack #1 – Walking after each meal

Hey CFA,

Today starts a new series called the

“5 Bio-Hacks You Should Pay Attention To.”

Over the coming weeks, i will dive into proven ways to upgrade our health and performance.

I’ll wrap up week 6 with a recap and some implementation examples.

💡 First up,

Bio-Hack #1: Walking for 5-10 minutes after each meal.

This simple routine isn’t just a digestive aid; it controls blood sugar levels and increases overall daily activity. A study by the American Diabetes Association found that brief, post-meal walks drastically reduced blood sugar spikes in type 2 diabetics. Over time, this small change can impact your metabolic health, even if you aren’t struggling with insulin resistance. You’ll process carbs better and have more level energy and mental acuity.

This week, I challenge you to take this step (pun intended!). Just 3x ten-minute walks a day after breakfast, lunch, and dinner can yield about 3-4k more steps, which will have a measurable impact on your body composition too.

Let’s see how this small change impacts your well-being.

See you next week with Bio-Hack #2.

Until then, walk on.

-Coach Sam

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August Athlete of the Month || Thomas Bueno!

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.

Our 2024 August Athlete of the Month is Thomas Bueno! Thomas has been putting in the work with CFA for about two years now. He is now a regular in our 5:30a CF class. Thomas came in wanting to make a change in his life and he definitely has. Simply put, he has become the beast of consistency! He always comes to class with a willingness to learn and is extremely coachable.  Congratulations Thomas, as it’s been a long time coming and so well deserved! Thank you for letting us share in your journey! 

State your Name and/or Nickname please:

Thomas Bueno

Words to live by?

The only thing stopping you from the life you want is you. If you want something, you have to go get it. I wasn’t going to get in better shape by hoping for it to happen. It’s up to me to make it happen everyday.

What is your fitness background?

I played football growing up, I worked out through college and had a home gym in my home years ago. Then life happens and before you know it I haven’t touched a weight in over a decade. So then I walk into CFA and my journey begins.

How long have you been CrossFitting?

Right at 2 years.

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

Oh boy. I admittingly did not do alot of research about crossfit and didn’t really know what I was really signing up for, lol. I didn’t even finish the first 1:1 session. I think I even threw up during the warm up, lol. I was in the worst shape of my life. I did 10 1:1 sessions before I could join my first class. I pulled a calf muscle on my last 1:1 and had to scale my first few classes. I went from struggling to finish the warm up, to now going to class 4-5 days a week.

What’s your favorite part of CrossFit Austin?

I like the variation of workouts. I was more familiar with “traditional” football oriented weight lifting programs I did growing up. At this point in my life, that’s not what I was looking for. I was looking for a place that provide the programming and coaching to help me achieve my goals. CFA is that place.

Current Training Goals/PRs?

Just keep showing up. Stay consistent. No 2 days are the same. The way I look at it, that 400m run, and that 50 cal row, and those snatches were all that much more than I was doing 2 years ago. So my goals are to just to get through every workout the best I can. Just keep showing up and good things will happen.

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

Just move. Go at your own pace, don’t be afraid to scale, and don’t be intimidated. It’s not as important to do a workout as prescribed as it is to do a workout the right way with quality movement. You are only competing against yourself and slow progress is always better than no progress. Stick with it and show up everyday and it will get easier and become part of your lifestyle. Also, everyone at the gym is pulling for you. Don’t be afraid to ask questions and just move.

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

As a business owner, my day can be hectic and unpredictable. I kept having to reschedule classes as things came up through the day and sometimes I would even have to miss class. So I started going at 5:30 am. That works best for me and there is something to be said about completing a good workout before the sun comes up and most people are asleep. It really propels my day to start off in a productive way. I used to think people that did early AM gym sessions were crazy, but now I get it. I can’t believe I’m one of them now.

What is your “cheat meal” go-to?

Give me that sizzling beef fajita platter with every side to go with it every time!

How do you use your fitness outside of the gym?

I started at CFA for health reasons and to get in better shape so I can be a better Dad to my son. I didn’t want to be a dad on the sidelines, too tired to get out there and get on the field or help train. I want to be an active Dad. So my training goals are around my body test results, inches lost, and how far I carry my son my shoulders at the park. Since I started at CFA, all of my tests have improved, down 7 inches at the waist, and the last time my son and I walked to the park I carried him a half mile on my shoulders. So that’s progress.

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

I’d say the food part. Fitness is food and sometimes it gets boring with the usuals, so I’m always on the lookout for food options. I consider myself a big foodie but really laid off that the last couple of years in favor of healthier options. But I’ll be back at you some day Craft Beer Fest!

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

One that comes to mind is one particular workout where we had 3, 400 meter runs and I did them all. When I started, the runs were extra hard and I would row instead. So for me to able to not only do the runs, but finish under time was big win for me. I never subbed a row for a run again.

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

I’d call it the SMILEY and it would not be 25 minutes, lol.

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

I remember my why. I do this for my family so I can be here longer for them. I set a goal for myself and I won’t stop until I get there. And when I do I’ll set a higher one and keep going.

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

Fishing, family, football! I like to BBQ and I’m a huge Houston sports fan. In my business I spend most of my day analyzing numbers and developing business processes for the companies I work with.

Tell us something we don’t know about you…

I’m from Houston and a huge Houston sports fan. I don’t care where I’m at or what is going on, if there a critical game being played, I am watching it or listening to it somehow. I’m always listening to either Houston sports radio, or some kind of business/finance/investing topic. I love numbers.

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

I always like the saying, “They don’t put championship rings on smooth hands.” It’s a metaphor for so much. A championship is getting that job, or landing that contract, or meeting that goal, and the only way to get any of it is through putting in the work. Everyday, put in work!

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
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NIGHT OF CHAMPIONS – COMBINE 2024

REGISTER HERE

Registration is Open!Teams of 2 – Male/Male or Female/Female – Need a partner? Throw your name on the partner sign up sheet under the whiteboard and we’ll make some matches!

Rx & Scaled Divisions available!***JUDGE AND VOLUNTEER REGISTRATION – We need help! If you’re not interested in competing, but would like to help us out, please let us know! We’ll make sure you have ALL the tools and info you need. We can’t make these things happen without y’all!***

Night of Champions will consist of 2 WODs

PART 1 – A test of skill &/or strength
PART 2 – A test of teamwork and conditioning

Movements will be announced 2 weeks out and final workouts announced 1 week out. Stay tuned!

FRIDAY, AUGUST 23

6:30 pm – Athlete Check-In/Briefing
7:00 pm – PART 1 Start Time

$50 per Team (this includes registration for both team mates) Only 20 spots available!
***ONLY ONE TEAMMATE NEEDS TO REGISTER*** We will contact you to get your teammates name

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July Athlete of the Month || Jamie Defilippis!!

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.

Our 2024 July Athlete of the Month is Jamie Defilippis! Jamie came in with a weightlifting and CrossFit (mainly weightlifting) background, prior to joining our family in April of 2023. She is now a regular in our Weightlifting class and started dabbling in our CrossFit program. We have enjoyed getting to coach Jamie in a good amount of weightlifting meets now. Weightlifting class would not have the same social liveliness without Jamie in it. She is a great person and always comes to class with a willingness to learn and is extremely coachable.  Congratulations Jamie, as it’s been a long time coming and so well deserved! Thank you for letting us share in your journey!

State your Name and/or Nickname please:

Jamie DeFilippis

Words to live by?

Starve the ego, feed the soul.

What is your fitness background?

I was a dancer and played basketball as a kid. I got into running then, discovered Crossfit in my early 20s. For the past six years, I’ve been dedicated to Olympic lifting, with some Crossfit classes mixed in (thanks for welcoming me and putting up with my Crossfit class acclimation!)

How long have you been CrossFitting?

Welp, this is awkward… I’ve been doing Olympic Weightlifting (in my weightlifting shoes, not ‘lifters’) for 6 years. As for CrossFit, I joined a CrossFit gym in my 20s when I moved to Brooklyn! I made a ton of friends and discovered how much my body could do with the right mindset and consistency. I even competed a few times back in the day! When I moved to Austin in 2017, I joined another CrossFit gym but fell in love with the Olympic lifting class. Over the past few months, I’ve been sprinkling CrossFit back into my routine.

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

WELLLL, fun fact: I was a distance runner before I joined my first CrossFit gym in Brooklyn, so I was VERY good at something CrossFitters traditionally hate—running! Now, after taking occasional CrossFit classes during my Olympic lifting off-days, I totally get why running isn’t everyone’s favorite. I respect it, but it’s definitely challenging.

WEIGHTLIFTING, ON THE OTHER HAND… I was convinced I’d never snatch or clean the bar in my first few months of CrossFit. Now, I’m fascinated by all the little details that make a lift successful. My favorite thing about lifting is that there’s no such thing as perfection. You might crush 35 kilos (yes, kilos!), but add more weight, and it’s a whole new challenge. Every part of the lift matters, especially your starting position—thanks, Dylan!

What’s your favorite part of CrossFit Austin?

The people! This feels like a no-brainer. As one of the few with a weightlifting-only membership (now with a CrossFit punch card I plan to renew), I always feel like part of the bigger puzzle. The support I got as a team captain in the CrossFit Open was amazing… GO PIT VIPERS! SORRY I ONLY MADE IT TO ONE OF THE FNLs!

Current Training Goals/PRs?

My current goal is a 47 kilo snatch! I had the rare experience of PR’ing both the Clean and Jerk and Snatch at a meet at our gym (or ‘box?’) several months back, hitting a 46 kilo Clean and Jerk. Yellow plates used to intimidate me, but there’s something so empowering about being a woman and lifting heavy weights. Building confidence can be challenging. In my experience, this can be especially challenging as a female. But thanks to the awesome people here, I get to see badass women, men, and all types of people consistently escalate their strength and performance in the weightlifting corner. Shoutout to Viola for PR’ing both lifts last cycle! I truly believe the team will help me hit 47 kilos before the end of the year.

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

My advice for all the CrossFitters out there, especially those who haven’t tried a weightlifting class: don’t be afraid to start lighter and unlearn habits that won’t help you lift correctly. I’d LOVE to partner up and share the bar with anyone who wants to give weightlifting a shot. Let’s lift and learn together!

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

Make friendships with your classmates! There’s nothing like the accountability from someone who’s watched you work hard and grow, and wants to see you keep succeeding. Plus, training with friends makes everything more fun!

What is your “cheat meal” go-to?

Everything Bagels from New York (like meeee)!

How do you use your fitness outside of the gym?

For 12 years, I’ve worked in the male-dominated field of sales. The confidence I’ve gained from exercise empowers me to handle rejection (a huge part of sales) and navigate challenging dynamics at work. Plus, I love being the go-to person for carrying heavy stuff in the wild!

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

Injuries! There’s nothing more frustrating than having the mental will to show up but being physically unable to perform.

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

When I snatched yellows for the first time (45 kilos)!!!!

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

Big Bertha… IDK, just feels right?

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

A good pop-punk/emo playlist

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

I’m a singer-songwriter who goes by Sometimes Jamiee—check out my Spotify! Catch me performing on July 20th from 5-6pm at Meridian in Buda if you’re free. Shout out to Cory, Alyx, and Michael for coming to see me there a few months back! I also have a huge passion for emo music—hit me up if you want to catch a show together!

Tell us something we don’t know about you…

I won concert tickets from radio station competitions twice (Aka i was caller 100)… Brittney & Beyonce!

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

Keep pushing your limits, supporting each other, and embracing the grind. The journey to strength and community is what makes this place special. Support local business 🙂

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
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June Athlete of the Month || Cesar Sotelo!!

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.

 

Our 2024 June Athlete of the Month is Cesar Sotelo! Cesar is coming up on his one year anniversary with us, but honestly, it’s a little hard to believe, given what a fixture he’s become at CFA. He was no stranger to fitness when he first came to us, having come freshly off of a fitness challenge win at his former gym, but CrossFit was a new challenge. Beginning with Fundamentals, Cesar has never stopped learning. You’ll find him in all over the gym at all times of day — whether it’s CrossFit in the morning, Weightlifting in the afternoon, or R&R on the weekends, he’s taken a very well-rounded approach to his fitness. This year, he participated in his first Sweat With Your Swolemate, his first CrossFit Open (and incurred an injury that taught him how to work around obstacles, not quit completely), and his first weightlifting meet! Cesar is a kind and caring classmate, and he’s a joy to coach. Thank you for letting us share in your journey, Cesar!

State your Name and/or Nickname please:

César Alan

Words to live by?

Stay grateful.

What is your fitness background?

I played soccer, and have been running and lifting for a few years.

How long have you been CrossFitting?

Almost a year!

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

I thought I was going to be a bad ass but I quickly got put in my place! I realized I was hitting all my lifts wrong and just how bad I was at rope jumping. But now I feel like my performance is getting better and that my skills have improved! Thankful for the journey!

What’s your favorite part of CrossFit Austin?

Honestly, this is the most welcoming community out of all the gym’s I’ve been a part of. So, it’s the people!

Current Training Goals/PRs?

Getting stronger as well as hitting my Olympic lifts more consistently and efficiently.

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

Just compete with yourself. Learn your strengths and weaknesses and try to get better each day!

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

I will always prioritize time for sleep as well as getting in some physical exercise or training. Don’t mess with my beauty sleep! A rest day is just as important as getting in a good workout.

What is your “cheat meal” go-to?

I don’t usually eat desserts so probably just indulging in some cheesecake.

How do you use your fitness outside of the gym?

The 5:30 AM class is the best alarm clock I’ve ever had. After getting a good WOD in first thing in the AM I feel awake and mentally prepared to take on the rest of the day.

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

Learning not to ego lift! I’ve had shoulder injuries from trying to lift more than I should be doing and it’s been a hard lesson to learn.

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

I’m equally surprised and proud every time I survive a WOD.

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

WEIGHTLIFTING
WEIGHTLIFTING
WEIGHTLIFTING

The Workout:

5 Rounds for Time (FRT) of:

3 Snatches (60% of 1RM)
200 meter run
3 Clean & Jerks (75% of 1RM)
200 meter run
5 Hang Power Snatches (60% of 1RM)

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

Tomorrow’s regret hahahaha.

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

Hiking, playing video games, reading.

Tell us something we don’t know about you…

I was a huge Orchestra Dork and played violin for 15 years.

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

Y’all motivate me each day and it’s truly a pleasure being able to lift with you guys. Stay fresh!

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
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