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November Athlete of the Month || Reed Cross!!

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 November Athlete of the Month is Reed Cross! Reed joined CFA in January of 2021, and his consistent effort over the last few years hasn’t gone unnoticed. Reed captures the spirit of growth and fitness longevity by being flexible with his schedule (often popping around to different class times to make it work), making appropriate modifications, and finding new skills to develop and refine. Most recently, he’s been working on his strict pull-up endurance! While he may be known as one of our “quieter” members, Reed is always friendly and coachable, and he’ll let his wild side show by bravely wearing shorts in 40-degree weather! We are excited to see his continued improvements, and we’re proud to call him our November AOM! Congratulations Reed, and thank you for letting us share in your journey!

State your Name and/or Nickname please:
Reed
Words to live by?
Every day is an opportunity. 
What is your fitness background?
I’ve never really been competitive about fitness, but I always feel better after I work out, so that’s why I keep doing it. 
How long have you been CrossFitting?
I joined CFA in early 2021(ish) to get active after a bit of a pandemic lull. That was my first exposure to CrossFit. 
 
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
Really sweaty! I want to say the first actual class I took was Cindy, which makes 20 minutes feel like a really long time. It still feels long, but every time the workout comes up I feel stronger than the last time. 
 
What’s your favorite part of CrossFit Austin?
The coaching staff! It would be much harder to go to the gym if everyone wasn’t nice and encouraging.
 
Current Training Goals/PRs?
My goal when I joined was to hit 225 squatting, now that I’ve done that I want to get better at pull ups.  
What advice do you have for folks just starting out in CrossFit?
Just keep trying new things and over time you’ll get better. There are still a lot of movements/skills I’ve yet to master, but comparing to where I started a couple years ago I can see how far I’ve progressed. 
 
How do you balance staying focused in your training when life gets busy?
I consider the gym “me time”, I give myself that hour to not worry about other things going on in work/life. I come out of a workout more motivated and focused, so taking that one hour benefits me the rest of the day. 

What is your cheat meal go-to?
Pizza. The “ooh la la” at Pinthouse is fantastic. 
 
How do you use your fitness outside of the gym?
I play a few recreational sports, I also like to run with my pups. 
 
What are the biggest challenges you’ve faced in your fitness journey?
Winter is tough for me, it’s a lot harder to get out of bed when it’s freezing outside. 
 
Tell us about a moment you felt most proud of yourself during a workout.
The last time I did a one-rep max on deadlifts I got a PR!
If you could create a WOD and name it for yourself, what would it be?
IDK…I always feel the best after the really long workouts, so it would be like 35 minutes long with lots of cardio. 
 
What keeps you going on the days you don’t feel like it?
The five dollar late cancel fee haha. That’s usually enough to get me out of bed and to the gym. 
 
What are your hobbies, interests and/or talents outside of CrossFit?
I really enjoy cooking for other people and my friends tell me I’m good at it.
 
Tell us something we don’t know about you…
I really love to travel when I’m off work, Mexico City is my favorite destination yet, but I’d love to visit Japan one day. 
 
Leave the fine folks of CrossFit Austin with some parting words…
Stay classy. 
in Blog 55 comments

October Athlete of the Month || Lakshmi Sirigireddy!!

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 October Athlete of the Month is Lakshmi Sirigireddy! Lakshmi joined CFA in March of 2023, brand new to the realm of CrossFit/Weightlifting Training. We must say, she has caught on very well! Since day one, Lakshmi has been extremely coachable and willing to learn. It is awesome to see her analyze a movement or get super excited to show one of the coaches when she has progressed in a skill. Lakshmi is a duel athlete! She participates on the CrossFit side and Weightlifting side equally, so you’ll be sure to catch her at some point. We are excited to see her continued improvements and we’re proud to call her AOM! Congratulations Lakshmi and thank you for letting us share in your journey!

 

 

State your Name and/or Nickname please:
I have a few that go with how I know and met you… Lakshmi is my intro/business name. Harshita is my family name. Hersh/Hershey is my nickname. Call me whichever!
 
Words to live by?
Never let anyone treat you like a yellow Starburst. You are a pink Starburst (…unless you like a yellow Starburst then flip the color…)
 
What is your fitness background? 
I wasn’t athletic at all growing up but picked up weightlifting in college. It’s been a great long-term investment.
 
How long have you been CrossFitting? 
8 full months!
 
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today? 
Sheesh, I was (and still am) impressed by how quickly and powerfully other people could move. I was just frustrated that I wasn’t there yet! Now having gone through a lot of mental resilience and encouragement from mentors to go past my limits, it feels like night and day even though each workout is challenging in its own right. Some workouts still leave me breathless and sore, but I do appreciate the progress I’ve made since that first day!
 
What’s your favorite part of CrossFit Austin?
The weightlifting side…sorry!
 
Current Training Goals/PRs? 
I have a few: 1) 40 push-ups in a row or at least a few handstand push-ups, 2) pistol squats for reps, and 3) more than a green plate for all the lifts: clean, jerk, and snatch.

What advice do you have for folks just starting out in CrossFit?
Cliché but just keep going and then find cues to help you understand technique and form for specific exercises, especially since there could be so many variations! My personal favorite cues are 1) corkscrew into the ground, 2) be a mountain, and 3) “pull up your pants” (Marco taught me this one during cleans/snatches).
 
How do you balance staying focused in your training when life gets busy?
Life can be overwhelming sometimes so the gym/yoga is where I go to disconnect from all the stress and chaos. It’s like the physical version of therapy and journaling for me.

What is your cheat meal go-to? 
Mom’s mutton curry and chicken biryani…and an obscene amount of it.
 
How do you use your fitness outside of the gym? 
To open my own jars.
 
What are the biggest challenges you’ve faced in your fitness journey?
Overcoming a semi-nasty back injury is my biggest one and it took quite some PT + a lot of patience getting back to full form.
 
Tell us about a moment you felt most proud of yourself during a workout.
I’m happy and proud most days because I’ve just been super consistent in and outside of the gym and it’s been showing! I’m able to hit cleaner cleans and snatchier snatches and nail some of the harder skill progressions I’ve been aiming for.
If you could create a WOD and name it for yourself, what would it be?
The Baby Giraffe (because you’ll be walking like one afterwards): Heavy 5×5 of Back Squats, Front Squats, Overhead Squats, and Split Squats.
 
What keeps you going on the days you don’t feel like it? 
I just brute force those days because I know I’m the only one that’s going to push myself to stay driven and on course. (But I also acknowledge when I do really just need a break and give myself permission to take one.)
 
What are your hobbies, interests and/or talents outside of CrossFit?
Hobby wise: I like taking cool photos, cooking, and playing video games. (Some of my favorite games have been Assassin’s Creed Odyssey, Hades, GTA Vice City, and Until Dawn.)
Interest wise: I generally like all things tech, fantasy, and sci-fi.
Tell us something we don’t know about you…
I have a lot of food venture ideas and would love to execute one of them next year. This one may not get executed, but one is selling small orders of Indian and Cajun/Creole fusion dishes (think tandoori style shrimp & grits).
 
Leave the fine folks of CrossFit Austin with some parting words… 
The journey to strength isn’t always about lifting the heaviest weight or running the fastest mile. Sometimes…it’s about conquering those darn jars, one lid at a time.
in Blog 46 comments

September Athlete of the Month || Billy O’Marra!!

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 August Athlete of the Month goes to the one and only Mr. Billy O’Marra! Billy joined the CFA family on December 16th with a hunger for growth and knowledge. Billy continues to surprise us with his dedication, discipline, and great attitude toward fitness. When the man has a goal, there is nothing that will stop him which is just one of the many things we admire about him #GOALS!

Not only does he put in the hard work, but he also listens to his body and makes the right decisions, constantly reinventing himself and adjusting his goals for a better road to success.

Billy, we love that you chose us to help you on your journey to success and can’t wait to see your continuation to success in your fitness journey

 

State your Name and/or Nickname please:
William O’Marra, Billy, aka Goat (the farm animal, not the acronym)

Words to live by?
Be tolerant with others, and strict with yourself.

What is your fitness background?
Growing up, I played sports like lacrosse, basketball, and football. My best sport was probably Ultimate. I had
more trophies for math than sports. As an adult, I got into yoga, calisthenics, boxing, and now CrossFit.

How long have you been CrossFitting?
January 2023, the journey officially began.

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts
today?
My first day doing CrossFit was my first Fundy Day w/Coach Alien who shadowed me during a class. There
were burpees and pull ups, so it was in my wheelhouse, and I felt pretty good. In general, the weightlifting
aspect is all new to me, and most classes at the start were super tough. Classes are still tough, but I now have
an understanding of the fundamental weight lifting movements and it’s easier to figure out how to scale the
workouts appropriately.

What’s your favorite part of CrossFit Austin?
The community is great, and I’ve met a lot of inspiring people who’ve shown me the ropes along the way, either
through example or side chats. I really enjoy the music the coaches play, and am known to take over the playlist from time to time.

Current Training Goals/PRs?
Get stronger. I want to be able to do the Rx version of at least one OPEN workout next year, so I’m going to
spend the fall and winter focusing on building strength, spending more time on the WL side of things.

What advice do you have for folks just starting out in CrossFit?
Don’t stress, stretch
Show Up
Scale Down (as much as you need to)
Rock Out
The only stupid questions are the ones you don’t ask.

How do you balance staying focused in your training when life gets busy?
No matter how busy life gets, it only takes a few minutes to drop down and do some push-ups, squats, or
burpees. In your office, hotel room, outdoors, on a plane (easier done on big planes), wherever you’re at.

What is your cheat meal go-to?
Lately, the double stacked chicken nachos at Twin Peaks, with a couple beers to wash it down. For dessert, if Crumbl cookies are wrong, I don’t wanna be right.

How do you use your fitness outside of the gym?
Throwing my nephews around at the pool/beach. I work in video production so it helps to be able to hold a camera for a long time or carry/move heavy equipment. I enjoy helping people move, too. Moving boxes and furniture, up and down stairs, is probably my favorite workout. If you need a hand, hmu.

What are the biggest challenges you’ve faced in your fitness journey?
Mostly Injuries. I’ve got a disc in my lower back that easily slips out of place, and learning how to heal from and manage that has been a journey. Being open-minded, patient, doing research, and listening to my body.

Tell us about a moment you felt most proud of yourself during a workout.
The first time I did 300 burpees (3 sets of 100) with a 12 lb vest was pretty freakin’ cool.

If you could create a WOD and name it for yourself, what would it be?
Goat’s 300 Workout – 10 Rounds for time of:
10 burpees
5 pull ups
10 wall balls
5 pull ups
Scale Up: Add weight vest and/or do 2-pump burpees (two push ups at bottom)

What keeps you going on the days you don’t feel like it?
Just learning over time that 99% of the time when you don’t feel like it, you’ll feel better after working out. Sometimes I have to trick myself saying “Just do ten minutes.” Ten turns into 45-60 real quick once your heart
starts pumping.

What are your hobbies, interests and/or talents outside of CrossFit?
I enjoy volunteering with the Travis County Juvenile Probation Dept. I teach a documentary class designed to provide education, life lessons, and combat recidivism. I’m also a huge fan of Portugal FC and the Jets.

Tell us something we don’t know about you…
I lived in NYC/Brooklyn for 15 years before moving to Austin in November 2002, but I grew up in Northern NJ ~20 miles west of downtown Manhattan, and from the top of my street you could see the Twin Towers on a clear day.   My father was supposed to be at 9am meeting on the 90th floor of Tower 1 on 9/11, thankfully he was late to work that day. A miracle for man who was never late and never had a sick day in his career. Unfortunately many of his co-workers lost their lives that day, 358 of them to be exact. I saw the sky turn black that day. I am forever grateful my father survived, and every 9/11 I think about those who weren’t as lucky. RIP

Leave the fine folks of CrossFit Austin with some parting words…
Never get high on your supply.

in Blog 52 comments

August Athlete of the Month || Shana King!

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 August Athlete of the Month goes to none other than Shana King! Shana joined CFA in August of 2022 and we’re excited to celebrate her 1 year anniversary with us as AOM! You can find Shana in several different classes but 5:30 AM tends to be her jam, spreading the love with the early crew! Shana not only attends CrossFit classes, but enjoys going to WL as well.  She’s also no stranger to jumping in with her gym buds to showcase her skills in competitions.

Thank you for being a great athlete and putting in the hard work, Shana! We are honored to have you as our AOM and as an awesome part of this team. Thanks for all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations! Hay Hay Hooray!!!!!

P.S. (Ask her what’s her favorite bird and why! She is kind of an ornithologist 😏)

State your Name and/or Nickname please:
Shana (shaa-nuh, like banana) King pronouns: She/Her/Ella
 
Words to live by?
Don’t talk about it, be about it!
 
What is your fitness background?
Growing up I was a swimmer and did competitive cheerleading. After high school I did very litte fitness or sports until I found crossfit in my mid 20’s
 
How long have you been CrossFitting?
9 years. I got my Level 1 cert in 2020 and coached for about 2 years at our prior gym
 
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
My first workout was an AMRAP of running and kettlebell swings. I remember having a lot of fun and appreciated the AMRAP structure because we were all done at the same time, even though I had to take lots of rest breaks. I still love a good AMRAP for those reasons!
 
What’s your favorite part of CrossFit Austin?
Our prior gym closing was incredibly hard for me. I experienced a ton of grief about losing a place so special to me. Ty and I were worried we wouldn’t find a place with that same magic. I feel so lucky to have found CFA. I appreciate the strong culture, the diversity of membership, and knoweldgeable and passionate coaches. 
 
Current Training Goals/PRs?
I want to maintain as much strength as I can, be consistent and smart with my training, and to have FUN!

What advice do you have for folks just starting out in CrossFit?
Talk to and try to know the people in your classes. When I’m feeling like I’d rather hit snooze or skip the gym and head home, remembering that there are awesome folks waiting for me at the gym can be the little motivation that I need. 
How do you balance staying focused in your training when life gets busy?
Time is definitely not something I have a lot of after becoming a school administrator a few years ago, and most recently a principal. But, I know that the one hour I can put aside for training will make all of the other hectic hours feel better. 

What is your cheat meal go-to?
Honestly, I’ve tried to move away from calling foods “good, bad, cheat, etc.” I tracked macros and was very strict for many years, and it’s not something that I have the mental or emotional capacity for these days. I try to eat home cooked meals (by Ty, luckily) during the week, and save eating out for the weekends in moderation. 
 
How do you use your fitness outside of the gym?
Educators spend all day on their feet. My school is huge and has multiple flights of stairs, so being in shape helps me keep up with the pace of running a high school. It’s also something my students and I connect about. I like that I can hop in on our football team’s summer strength workouts and hold my own. I also run open gym and weight room every day at lunch and enjoy doing reps here and there and giving cues to the students that come in. I think it’s really important for young girls and boys to see that women can be strong. 
 
What are the biggest challenges you’ve faced in your fitness journey?
Making peace with the fact that I don’t always have the capacity to train at the volume or intensity that I want or used to in years prior.
 
Tell us about a moment you felt most proud of yourself during a workout.
Probably the first time that I did Murph with a weight vest. I did a good amount of training with the vest specifically to prepare for that workout, and I could feel that preparation pay off during the workout. 
If you could create a WOD and name it for yourself, what would it be?
It would be a partner workout with power cleans, double unders, and some sort of heavy odd object/ sandbag carry. 
What keeps you going on the days you don’t feel like it?
The people, the endorphins, and knowing I’ll feel better afterward. 
 
What are your hobbies, interests and/or talents outside of CrossFit?
I like to bake and try new recipes. I’ve gotten really into lego sets recently and also enjoy reading. I also spend every Sunday doing mutual aid work with our unhoused neighbors. 
 
Tell us something we don’t know about you…
I’m a trained birdwatcher!
 
Leave the fine folks of CrossFit Austin with some parting words…
Fitness, like all of the aspects of life, has seasons. There will be days, weeks, months where you feel great, and some where you are just in it for the check mark. Be patient, be kind to yourself, and keep riding the wave. Sometimes the goal should just be to have fun!
in Blog 53 comments

July Athlete of the Month || Perry Stallings!

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 July Athlete of the Month is Perry Stallings! Perry joined CFA in November of 2020 after returning to Texas from the Bay Area. Instead of heading back to Dallas or San Antonio where he and his wife grew up, respectively, they settled on something in the middle, and we’re so glad they did! Other than being one of the 7:30am regulars, Perry’s probably best known to new classmates as The Dancing Guy (oh yes, he gets DOWN, seriously) or the one who’s saying what they’re all thinking (“Whyyy?!?!”), but to his coaches and fellow regulars, he’s also incredibly intentional, consistent, and committed to good-quality movement in everything he does. He’s known to be in the gym up to an hour before class to warm up and complete any accessory or PT homework he’s been assigned!

We’ve loved being part of his journey at CFA and celebrating his wins along the way. Perry, we are honored to have you as our July Athlete of the Month and as an awesome part of this team. Thanks for all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

 

State your Name and/or Nickname please:

Perry

Words to live by?

Move fast and learn faster

What is your fitness background?

I grew up dancing

How long have you been CrossFitting?

9 years. (6 consistently)

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

Honestly, I don’t remember my first day. I feel a lot more consistent and stronger

What’s your favorite part of CrossFit Austin?

I really like the coach for life concept and how it drives accountability and consistency 

Current Training Goals/PRs?

Recently got a heavier squat clean than my power clean

Getting a heavier squat snatch than power snatch.

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

Keep going. It doesn’t get better, you just start sucking less.

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

I built fitness into my routine. It’s the start of my day.

What is your cheat meal go-to?

Chocolate, it’s not a meal but it’s how I cheat.

How do you use your fitness outside of the gym?

Swing dancing and hauling merchandise at anime conventions 

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

Scheduling. I used to be a night owl and love the noon class, but life got in the way.

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

Mostly when I hit strength goals

Hitting 225 on the clean

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

Dream Work

Full class workout for Time

5,000 lb cleans per person (1,250 lb minimum)

1600m run per person (400m minimum)

2 minute dance break

5,000 lb snatch per person (1,250lb minimum)

2000m row

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

Dancing

Video games

Board games

Dungeons and Dragons

Building a business with my wife

Tell us something we don’t know about you…

I was part of a state champion highschool wrestling team.

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

Work smart, play hard, Don’t die

in Blog 41 comments

June Athlete of the Month || Andrea Duarte

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 June Athlete of the Month is Andrea Duarte! Andrea (aka “Mighty Mouse”) joined CFA in August of 2022 as an experienced and enthusiastic CrossFitter after relocating from Houston. Finding community here has turned her from a former Open Gym goer to a bona fide 7:30am 7:40am regular! Andrea is coachable, consistent, and often found rallying her classmates for the cash out, mobility homework, or a post-WOD walk. She’s our Latin-music-jamming, Harry-Potter-loving, colorful, pint-sized powerhouse and “all things CrossFit” nerd. We’re so excited to see how much she’s blossomed in her short time here. We’ve loved being part of the journey with her so far and celebrating the wins along the way! Andrea, we are honored to have you as our June Athlete of the Month and as an awesome part of this team. Thanks for all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

 

Words to live by?
Better late than never 😉 My 7:30 fam knows.
What is your fitness background?
I’ve been involved in a variety of sports and activities since I was young
How long have you been CrossFitting?
I’ve been doing CrossFit for about 3 years now.
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I felt anxious and overwhelmed. However, after a couple of classes, I was hooked and found myself wanting more. Now, I can’t pass up an opportunity to talk about CrossFit. As for comparing workouts then and now, I’ve made significant progress in terms of strength, endurance, and overall fitness. I feel more confident and capable in my abilities.
What’s your favorite part of CrossFit Austin?
Without a doubt, it’s the coaches. Their expertise, guidance, and support have been invaluable in my fitness journey.
Current Training Goals/PRs?
My current training goal is to achieve my first ring muscle up.
What advice do you have for folks just starting out in CrossFit?
Progress takes time. Be patient with yourself, trust the process, and enjoy each step of your journey. Embrace the learning experience and celebrate your achievements (with the awesome community) along the way.
How do you balance staying focused in your training when life gets busy?
I’ve found that training early in the morning works best for me. By prioritizing my workout at the beginning of the day, I ensure that nothing else gets in the way of my training, even when life gets busy.
What is your cheat meal go-to?
My go-to options are plantains or sushi.
How do you use your fitness outside of the gym?
I am able to be independent when it comes to carrying heavy things and being resilient to pain and uncomfortable situations.
What are the biggest challenges you’ve faced in your fitness journey?
One of the biggest challenges I’ve faced is learning to love and appreciate my body at every stage of my journey. It’s an ongoing process of self-acceptance and embracing the changes that come with progress.
Tell us about a moment you felt most proud of yourself during a workout.
Squatting has been a challenging exercise for me, so completing a workout that includes squats is a major accomplishment.
If you could create a WOD and name it for yourself, what would it be?
My personalized WOD would be called “down to hell”: 10-1 handstand push-ups, toes-to-bar, and deadlifts 215 lbs
What keeps you going on the days you don’t feel like it?
On those days when motivation is low, the support and friendship of the CrossFit community play a significant role in keeping me going. However, I firmly believe that it’s essential to listen to your body and acknowledge when rest or scaling back is necessary. Taking care of oneself is just as important as pushing through challenging workouts.
What are your hobbies, interests, and/or talents outside of CrossFit?
I love art and self expression so you’ll find me dancing, acting, painting or doing anything that involves creativity.

Tell us something we don’t know about you?
Every Sunday, I drink a Monster energy drink but I pour it into a fancy cup just to feel like I’ve made it. It’s my quirky way of adding a touch of luxury to my day and treating myself lol

in Blog 37 comments

Murph Day 2023

 

REGISTER HERE

While many other gyms have adopted Memorial Day for their Murph Day events, however we have always held ours closer to the day he gave his life (June 28, 2005). We are continuing that tradition this year and we are proud to say that this is our 14TH YEAR hosting our Murph Day event!

CrossFit Austin will be hosting Murph Day Saturday (07/01/2023) 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.

“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 per team) 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 11th

  • $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 11th

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

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

Bella Canvas Unisex Tee

Bella Canvas Women’s Racerback

Bella Canvas Unisex Tank

 

EVENT DETAILS

  • This event is open to all – members and non-members and may be completed individually or in teams of 2, 3, or 4.
  • 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 – If the heat is visible as a choice when you purchase, you will get your preference. When the heat is full, the option will not be visible during checkout.
  • Spectators are welcome – dogs are not allowed at this location
  • Donations are welcome and can be made through eventbrite, Navy SEAL Foundation, The Amplify Center , 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 called The Amplify Center. The Amplify Center connects with young adults through their desired and available preference — either in person, over the phone or virtually via video chat. Its services are focused on mild to moderate mental health challenges. For individuals with needs beyond the center’s scope, the center works with its community partners to assist with additional and personalized support. 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

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May Athlete of the Month || Jack Smith!!

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 May Athlete of the Month is Jack Smith! Jack joined CFA in June of 2022, beginning with Fundamentals and then joined right in with the dark and early 5:30 am folks! Jack is consistent, disciplined, and well motivated which is a good thing because he has 3 kiddos and another on the way to keep up with! Not only is Jack a pleasure to have in class, but he’s just a heck of a nice guy to chat with. We have really enjoyed getting to know him and we’re excited to celebrate his 1 year anniversary with CFA soon! We’ve loved being part of the journey with him so far and celebrating the wins along the way! Jack, we are honored to have you as our May Athlete of the Month and as an awesome part of this team. Thanks for your all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

State your Name and/or Nickname please:

Jack Smith

 

Words to live by?

Let go of the things you cannot control, focus on the things you can.

 

What is your fitness background?

I’ve never really experienced a consistent or structured fitness program. That being said, I’ve enjoyed a range of physical activities over the years, from wrestling and cross-country in middle school to skateboarding and hiking as I got older. Today I’m consistently hitting a workout 5-6 days a week.

 

How long have you been CrossFitting?

10 Months

 

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

For me, it was getting my hands on that initial list of 50+ moves and realizing I knew no more than five. Today I’m a bit more in tune with how to approach each workout and the moves are a lot less intimidating.

 

What’s your favorite part of CrossFit Austin?

Consistently challenging programming scaled to all with ample opportunity to be as involved as one would like in the CFA community. I’d have remorse if I didn’t mention the amazing folks that show up to the 5:30am class whom whether they know it or not, have helped me in one way or another.

 

Current Training Goals/PRs?

Complete a Murph workout in under 50 minutes. September 2022 was my first attempt… A grueling 1 hour and 40 minutes using a purple band for pull-ups. By March I achieved my first 44 minute Murph using a weighted vest for the run. My biggest concern is doing this work-out in the July heat and will be focusing my training on that over the next three months.

 

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

Register early and frequently, show up sunshine or rain and have a plan for how to approach the workout. For example, review the work-out ahead of time. If there are any moves you don’t recognize, look those up and study the movement. During metcons meet yourself and get to know that “voice” that attempts to disrupt your best self. Once you know that voice, when it hits, have a plan. My plan is usually to call it out in my mind and make an intentional choice on how to proceed.

 

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

Keep showing up. Even if I’m not there to give my best, I’m there. That process has propelled me to where I’m at today.

 

What is your cheat meal go-to?

Cheeseburger, french fries and a couple of cold beers. A double IPA counts as a meal itself right?

 

How do you use your fitness outside of the gym?

This gets into my why for even walking into CrossFit. I’m a father of three amazing kiddos age 4, 6 and 8 with one on the way. A lot of joy comes from being able to play just as hard as they do. Some of the activities I enjoy with my kids include rough housing, jumping on the trampoline, any kind of water fun, chasing, and fitness challenges like hanging (kids are really good at this). Other than that… life is demanding, and CrossFit makes saying yes to it all so easy.

 

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

It has been a constant flow of challenges. I’m a cybersecurity professional and spend hours at a desk. Transitioning from an inactive lifestyle to active one was a journey. It took about three months to rev up to about 5-6 days of weekly training (Shoutout to Hannan for helping me realize that potential). Then there was pain. Jared was instrumental in that first hop past wrist mobility. Then it was getting past feeling like I had tendonitis in my knees for about four or five months. Beyond all that, Heidi has been instrumental in helping me navigate all things CrossFit, mobility, and advice on how to map out my fitness journey. Last challenge is navigating an endless array of weightlifting exercises that honestly without the help from Dylan, Bach, Heidi and Hannan I’d be completely lost.

 

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

During foundations my first workout was Baseline. I managed to finish 10 push-ups by the 7min mark. Six months later I completed the full Baseline in 6 min 48 seconds. Had it not been for Heidi showing me my original attempt from day one, I would have walked away only happy with the workout. Instead I was reminded of the returns that consistently showing up provide. At this point I was hooked.

 

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

Hellfire (for time)

  • 50 box jump overs (24/20 inches)
  • 40 dumbbell snatches (50/*35/20 pounds)
  • 30 burpees
  • 20 thrusters (135/*95/35 pounds)
  • 10 pull-ups

 

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

I’m very interested in computers, infrastructure, hacking and security and spend a lot of time tinkering in a home lab built to further those skills. I enjoy camping and hiking with the fam. I’m very invested in creating a glamping experience for the family so they are more apt to want to go with me. Occasionally I still love to hop on my skateboard but more-so these days that translates to cruising around my hood on a 28-mph Meepo Mini 2 electronic board that I just love to hit top speeds on. I also have a knack for personal finance and budgeting and love helping people overcome that.

 

Tell us something we don’t know about you…

I’m a certified penetration tester

 

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

Do or do not. There is no try.

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HYROX || Coming soon to CFA!

We are now an official Hyrox Affiliate! We are working out the details of classes and programming, so hang tight on that front for a bit. We are just excited to give you an idea of whats to come!

What is HYROX? HYROX is know as “The Fitness Competition For Every Body”. It is essentially a distance running race combined with 8 movements/workouts with which we are all relatively familiar. The race begins with a 1000m run to Station 1) 1000m Ski Erg, then 1000m run to Station 2) 50m Sled Push, 1000m run to the subsequent Stations: 50m Sled Pull, 80m Burpee Broad Jumps, 1000m Row, 200m Farmers Carry, 100m Sangbag Lunge, 100 Wall Balls. In total, you accumulate 8K running across the entire race. It will test your engine and capacity. If you like doing Murph…this is likely right up your alley! If you Murph is daunting and you usually split it with a team/partner….there is a Doubles division!

What does it mean that CFA is a HYROX Affiliate?
As an affiliate, it means that we are licensed to use the name and offer classes and programming geared towards racing HYROX! Coach Tim is completing his HYROX Certified Trainer Certification, and other coaches leading these classes will be HYROX Affiliate Coach Certified!  Many of our CFA fam are participating in Marathons, 10K/5K races currently or have been for quite some time. Similar to having the CrossFit Open and Night of Champions (among all the other competitions that many of you participate) or having Austin Weightlifting classes to improve barbell technique and/or help us compete on the platform, our “Engine” focused classes will prepare us more specifically for longer duration workouts which require less technical prowess with barbells/gymnastics and improve running technique. Oh…and we get discount codes for all CFA members looking to sign up for a race!!!

When/Where are HYROX races?
There are races all over the world, mostly in big destination locations. There are are multiple opportunities to prepare for a race in Texas. If you read the “Save the Date” post on Instagram, you probably noticed the HYROX in Dallas on 11/17. We’ll be working with HYROX HQ to get another race in Austin hopefully next year! In the meantime, as we develop this offering with @hyroxtexas….we’ll be able to bring variations of the race to OUR HOUSE and host some smaller events to have some fun and get a taste of HYROX!

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April Athlete of the Month || Heather Zdancewicz!!

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 April Athlete of the Month is Heather Zdancewicz! Heather joined CFA in August of 2021, beginning with Fundamentals and then found her spot with the 6:30/7:30 am sunrise crew. Although she may seem quiet (or stealthy as we see it 😎) we know she’s always watching and listening and soaking up every bit of good stuff the coaches have to offer. She puts in the work and is very coachable. She’s one of the many who’ve made CFA a family affair by getting her son onboard as well! We’ve loved being part of the journey with her so far and celebrating the wins along the way! Heather, we are honored to have you as our March Athlete of the Month and as an awesome part of this team. Thanks for your all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

 

 

State your Name and/or Nickname please: Heather Z

 

Words to live by? Be kind to everyone.

 

What is your fitness background? I swam on the Middle school swim team. Mostly I’ve been an active adult, but not one to exercise.  I started running about 10 years ago, which I continued through the first year of the pandemic.  

 

How long have you been CrossFitting? During the summer of 2021, I faced the fact that I needed to be accountable to someone(s) to really stay fit. I had noticed cross fit gyms around town, so just looked online to find a close gym.  So how long – coming up on two years.

 

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today? I did the essentials classes with Heidi.  I felt exhausted, even just learning a few skills.  But it was always a good exhaustion. 

 

What’s your favorite part of CrossFit Austin? No two days are the same – or at least the rotation of workouts is so far apart, every day seems different.  That is a big difference from running or swimming.  The first time I walked in and saw the ropes down, I was terrified.  But now I get excited when there is a day of climbing. 

 

Current Training Goals/PRs? I just recently hit a goal – finally I was able to complete a proper push up.  Doesn’t sound very impressive, but at 58, it feels great.  I can feel other PR’s are close.  I wonder how long it will take to get a pull-up.  

What advice do you have for folks just starting out in CrossFit? Don’t get discouraged by plateaus.  Sometimes they seem to last forever.  But if you keep working it, that skill will finally fall into place. Also, be diligent about foam rolling.  It really does make a huge difference in how you feel tomorrow.

 

How do you balance staying focused in your training when life gets busy? I primarily work out in the morning.  I feel more energized in the morning, and there is a less of a chance of something else getting in the way of a workout.

 

What is your cheat meal go-to? Cereal or a fruit smoothie.  I really like to cook, and normally cook from scratch.  So when I am just not in the mood, a bowl of Cheerios will do – or possibly a fruit smoothie.  I always have some frozen bags of fruit that I can pull out and pulverize in a hurry.  And always chocolate. The darker the better.

 

How do you use your fitness outside of the gym? I sleep better. I have better posture, am more flexible, and generally feel good.

 

What are the biggest challenges you’ve faced in your fitness journey? Comparing myself to people half my age.  I started cross fit late in life and need to keep that in perspective.  I can find myself trying to “keep up” with others around me and have to mentally let go and just worry about keeping up with me. What is fantastic about CrossFit Austin, is all the encouragement and friendliness of all those around. 

 

Tell us about a moment you felt most proud of yourself during a workout. The first time I maxed out on deadlifts.  Coach Heidi kept encouraging me to add more weight, exceeding what I thought I would be able to achieve.  When I exceeded 3 digits, I was exhilarated. 

 

If you could create a WOD and name it for yourself, what would it be? 800 M run buy-in, then 4 rounds of 21 Russian kettlebell swing, 15 front rack lunges, 9 sit-ups.

 

What are your hobbies, interests and/or talents outside of CrossFit? Since moving to Austin in 2017, I’ve been taking sign language classes.  I hate to work in the yard, and much prefer to work on building shelving in the garage or painting the house. 

 

Tell us something we don’t know about you…I’ve never seen a Rocky movie.

Leave the fine folks of CrossFit Austin with some parting words…Invest in your 401(K), drink good scotch, send a letter to friend.  

 

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