In case you missed it, here is this month’s newsletter! Â There is a bunch of great information, shout out to Regionals’ Athletes, CFA’s newest coach, and a list of the awesome upcoming events!! Check it out!
State your Name and/or Nickname please:
Jenny, no nickname for me
Words to live by?
“Treat others as you would want to be treated.”
“I just like to smile, smiling’s my favorite” -Buddy the Elf
What is your fitness background?
Mainly gymnastics, cheer leading, and track. I was in gymnastics when I was rather young which transitioned me into cheer leading when I was 11. I continued cheering thru college at SWT/ Texas State (Go Bobcats!). I only ran track in high school because my brother did, and I always wanted to do what he did 🙂
How long have you been CrossFitting?
A little over 2 yrs now and I love it!
What’s your favorite part of CrossFit Austin?
Definitely the challenge of the workouts and the comradery among the gym. It’s an awesome feeling to complete a workout that you thought might possibly kill you, work through it, and have friends and strangers cheering you on throughout.
What are your training goals?
I hope to make over 500 lbs for CrossFit total. I know I have the physical capability, I just need to get past my mental barriers!
Favorite sport or activity?
To watch: football, gymnastics, and college cheerleading.
To participate: leisurely outdoor activities such as floating the river or kayaking.
Recent adventure you’re planning?
A trip to Vegas in the fall…..again. I think this will be my 10th bachelorette party in the past 4 yrs.
Tell us something we don’t know about you…
I had many years of vocal training growing up, one of the many reasons why I’m always singing.
Longhorns or Aggies?
Uhhhhh BOBCATS! But having to choose between the two, Horns all the way m/
In addition to being a life saving nurse and a sweet-a-holic, you also have the most bouncy, energetic and happy box jumps around CFA. What is your secret and do the 15 second dance parties in the middle of class contribute?
Haha well I’m just a happy person in general. I see many sad situations at work so I know things could always be worse, and that my life is pretty darn good.
The dance parties are just a distraction from the torture of the workouts haha; and they aren’t isolated CFA events, they happen at work as well.
Leave the fine folks of CrossFit Austin with some parting words…
It feels great to be a part of CrossFit Austin! I was very skeptical about joining at first but a friend told me that I would love this gym in particular, he was right. Everyone knows what it’s like to be the new kid on the block (boy band insertion intentional), and that’s why I feel people were so welcoming when I joined. For years I missed the feeling of being a part of a team and CFA has filled that void for me. I mostly attend the women’s class (shout out to the ladies!) so I don’t get to see very many members. However, if you ever see me don’t be afraid to say hello. I’m usually the one dancing in the corner
Performance  – Week 4 of 8 Mid-Cycle Test Week
A. Power Snatch 15 mins to Find 1RM
B. Front Squat 15 mins to Find 1RM
C. Bench 15 mins to Find 1RM
Foundations
Skill:
Hip Snatch Progression
Hip Snatch x1-3×5
A1. Front Squats x1-3×5
A2. Weighted Pull-up x1-3×5
B. RDL x1-3 x5
C. Front/Side Planks x :90 / position
*Hip Snatch Weight Recorded
“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” – Unknown
| Foundations – AM | |||
| Tineke | 50 | ||
| Raj | 55 | ||
| Lia | 45 | ||
| Eric | 105 | ||
| Shaun | 65 | ||
| Ashlee | 35 | ||
| Kevin | 85 | ||
| St4eve | 85 | ||
| Lisa | 35 | ||
| Nathan | 65 | ||
| Laila | 25 | ||
| Hang | 25 | ||
| Performance – AM | Power Snatch |
Front Squat |
Bench |
| Lane | 135 | 235 | 235 |
| Gage | 135 | 185 | 225 |
| Kara | 55 | 95 | 75 |
| MegO | 75 | 103 | 90 |
| Sissy | 55 | 115 | 85 |
| Janice | 77 | 130 | 75 |
| Kristi | 100 | 160 | 140 |
| Eileen | 90 | 125 | 110 |
| Gabi | 35 | 185 | 135 |
| Carlos | 85 | 185 | 145 |
| Jeff | 115 | 210 | 210 |
| Lee | 115 | 185 | 185 |
| Page | 115 | 165 | 215 |
| Brian H | 135 | 225 | 215 |
| Vanessa | 55 | 120 | 75 |
| Sarah | 65 | 95 | 75 |
| Velvet | 65 | 120 | 80 |
| Red | 60 | 90 | 70 |
| Nicole | 85 | 145 | 100 |
| Ed | 95 | 195 | 165 |
| Jose | 85 | 155 | 165 |
| Michael P | 155 | 270 | 245 |
| Ballet | 135 | 185 | 200 |
| Mr. T | 165 | 245 | 275 |
| Jessie | 70 | 117 | 100 |
| Alex S | 135 | 275 | 245 |
| Ray | 145 | 245 | 185 |
| Kayleen | 85 | 155 | 115 |
| Ladies’ Class | |||
| Mer | 80 | 135 | 90 |
| Josie | 55 | 125 | 70 |
| Becky | 55 | 103 | 75 |
| Heather | 50 | 83 | 60 |
| Foundations – Noon | |||
| Madison | 35 | ||
| Lulu | 55 | ||
| Anna | 35 | ||
| Brennan | 65 | ||
| Performance – PM | |||
| Jeri | 75 | 120 | 110 |
| Ruth | 45 | 75 | 45 |
| Sanchez | 160 | 245 | 250 |
| Gil | 155 | 245 | 305 |
| J-Mo | 75 | 105 | 85 |
| Can2 | 145 | 285 | 265 |
| Everett | 160 | 230 | 295 |
| AG | 190 | 275 | 285 |
| Coco | 65 | 125 | 85 |
| Michael | 135 | 205 | 185 |
| Evil | 70 | 125 | 105 |
| Pam | 73 | 120 | 90 |
| Taylor | 85 | 125 | 105 |
| Robert | 145 | 235 | 205 |
| David | 155 | 205 | 215 |
| Jacob | 165 | 205 | 225 |
| Elena | 60 | 60 | 85 |
| Shug | 80 | – | 120 |
| JJ | 110 | 175 | 165 |
| Kristin | 60 | 105 | 87 |
| Chris | 125 | 185 | 190 |
| Andy | 135 | 185 | 155 |
| Jenn | 75 | 130 | 95 |
| Wood | 145 | 275 | 205 |
| Missy | 80 | 150 | 90 |
| Kerry | 66.5 | 120 | 70 |
| Meg | 75 | 125 | 85 |
| C2 | 85 | 130 | 90 |
| Liz | 45 | 65 | 45 |
| Amber | 77 | 115 | 60 |
| Ryan | 135 | 215 | 155 |
| Foundations – PM | |||
| Maryhelen | 35 | ||
| Amon | 65 | ||
| Sean | 45 | ||
| Mindy | 35 | ||
| Gregg | 65 | ||
| Matt | 45 | ||
| Grace | 35 | ||
| Simon | 75 | ||
| Lorin | 35 | ||
| Amanda | 35 | ||
| Jill | 62 |
CrossFit Austin is proud to announce and welcome the newest addition to our coaching staff, Thomas Lower! Thomas has an extensive background and will be an incredible resource and coach for all of us! Thomas will be coaching group classes, individual clients as well as Specialty classes.  He is a great resource that we can all learn from. Thomas currently holds American Records, CrossFit at the Regional level, and Olympic Weightlifting at the National Level.  We are so excited to have such a passionate, well-rounded, and talented individual join our team!
Here are a few words from Thomas:
What a great opportunity to be a part of the CrossFit Austin team! Â Â Strength and Conditioning has been my passion for as long as I can remember. Â I am excited to share my experiences to help our athletes excel, as well as expand my own knowledge from the coaching staff to continue becoming a great coach. Â I am looking forward to meeting the whole CrossFit Austin Family!
Performance – Week 4 of 8 Mid-Cycle Test Week
Make Up / Aerobic Recovery Day
30:00
Zone 1 – Walk, Row, Bike
Foundations (Test)
Skill
KB Swings
A. EMOM alternating 20:00
Even: 3 KB Swings
Odd: 3 Push-ups
B. 1 Mile Run cap 12:00 (Test)
*Mile Times Recorded
Ask Coach: Gluten…
*Post thoughts to comments
“The pain of discipline is far less than the pain of regret.” –Sarah Bombell
| Foundations – AMÂ | ||
| Toanna | 7:35 | |
| Maryhelen | 8:59 | |
| Laila | 8:42 | |
| Silas | 8:42 | |
| Performance – AM | 800M (make-up) | 15:00 AMRAP (make-up) |
| Jeff | ||
| Janice | ||
| JV | ||
| Carlos | 3:01 | |
| Marueen | 2:32 | |
| Eileen | 5:24 | |
| Ballet | ||
| Vanessa | ||
| Sarah | ||
| Ed | ||
| Jose | ||
| Ruth | ||
| Michael P | 2:39 | |
| Dario | 2:41 | |
| Jessie | 3:22 | |
| Performance – PM | ||
| Jen | 4:18 | 5 |
| Stefani | 3:59 | 6 |
| E-Rod | 4:21 | 5 |
| Patrick | 2:44 | 5 |
| Ginny | 3:38 | 6 |
| Shana | 3:17 | 10 |
| Josie | ||
| Kat | ||
| Caro | 3:42 | |
| ABC | 3:26 | |
| Kayleen | 3:22 | |
| Foundations | ||
| Anna | 7:52 | |
| David | 8:28 | |
| Nathan | 6:20 | |
| Amanda | 9:01 | |
| Kristin | 7:52 | |
| Michael | 9:22 | |
| Sindy | 11:01 | |
| Lorin | 7:54 (Row) | |
| Patrick | 7:36 |
Should I? How will I?
Today’s article is a short one discussing a simple concept. In Rory Vaden’s book, “Take the Stairs”, Vaden dedicates an entire chapter to the art of decision making. In life, and in training, decisions have to be made every single day. Those decisions take focus, and cost lots of emotional energy. That said, a simple shift in how you frame the decision will pay big dividends in your ability to make progress. Today, I give you examples of how to re-frame your thoughts so decisions no longer weigh you down, but rather help you progress.  Simply change your language from “Should I do this?” to “How am I going make this work?”
Examples:
Should I start exercising? —>How will I make this training program help me achieve my goals?
Should I start a diet? —> How will I eat healthier to improve the way I look, feel, and perform?
Should I get better at the Olympic lifts? —> How will I get better at snatching?
Should I work on flexibility or mobility? —> How will I improve my hip and ankle mobility so I can squat better?
You get the point.
People ask or tell me what they “should” do all the time. What they don’t realize is that  when they say this, they’ve already admitted that they need to take action. By switching the question to “How will I” you commit yourself to action, and action is the key to progress.  Remember:
Action > Inaction
Wrong Action > Inaction
Even if you don’t get it right, you’ve done something to move your progress along.  At the very least you can learn from a mistake. What is there to learn from doing nothing?
Performance –Â Week 4 of 8 Mid-Cycle Test Week
800m Run Time Trial
*Record Time
15 min AMRAP
:30 Right Plank
:30 Left Plank
100m Farmer Walks
20 Double Unders
Foundations
Skill
Handstands
A.
EMOM Alternating 10:00
Odd – 6 Deadlifts
Even – :20-:30 Handstand Hold
B.
3 Rounds
8 DB Push Press
8 Ring Rows
400 M Run
“At one point in your life you either have the thing you want or the reasons why you don’t.” – Andy Roddick
Gwar’s baby girl representing CFA!
| Performance – AM | 800M | 15:00 AMRAP |
| Gage | 2:45 | 3 |
| Bradley | 2:18 | 4 |
| Kara | 2:49 | 4 |
| Jeff | 3:13 | 4 |
| Janice | 3:36 | 4 |
| Gabi | 3:23 | 3 |
| Sissy | 3:37 | 4 |
| Lee | 3:45 | 4 |
| Pam | 5:02 | 4 |
| Page | 2:39 | 5 |
| Ballet | 2:44 | 6 |
| Ruth | 4:33 | 5 |
| Brian | 3:26 | 5 |
| Velvet | 3:46 | 5 |
| Ed | 3:19 | 4 |
| Tow Matt | 3:17 | 5 |
| Patrick | 4:23 | 4 |
| Marky Mark | 3:13 | 5 |
| Ryan | 2:51 | 5 |
| Red | 4:28 | 4 |
| Jose | 3:38 | 4 |
| Ray | 2:53 | 4 |
| Wood | 3:17 | 4 |
| Vanessa | 3:44 | 4 |
| Foundations – AM | ||
| Maria | 10:57 | |
| Lia | 8:31 | |
| Steve | 8:55 | |
| Michele | 10:17 | |
| Whitney | 10:28 | |
| Marissa | 9:53 | |
| Lisa | 10:27 | |
| Hans | 11:30 | |
| Ladies’ Class | ||
| Â Jenny | 3:11 | 4 |
| Elorra | 3:48 | 5 |
| Â Jill | 4:11 | 4 |
| Mer | 3:41 | 5 |
| Heather | 3:51 | 5 |
| Josie | 4:34 | 4 |
| Madison | 5:30 | 3 |
| Lori | 4:11 | 4 |
| Sarah | Â 4:00 | 4 |
| Foundations – Noon | ||
| Anna | 8:27 | |
| Christiana | 8:08 | |
| Snooki | 8:08 | |
| Performance – PMÂ | ||
| Kinchen | 3:16 | 6 |
| Gil | 3:50 | 6 |
| G | 3:43 | 6 |
| Brad | 4:06 | 7 |
| Gabriel | 4:02 | 6 |
| Jeri | 3:22 | 7 |
| AG | 3:05 | 6 |
| Everette | 2:45 | 6 |
| Smitty | 3:22 | 7 |
| Jake | 2:31 | 8 |
| Amber | 2:07 | – |
| KJ | 3:05 | 5 |
| Steele | 2:57 | 7 |
| Jenn | 3:47 | 5 |
| Jillian | 3:45 | 6 |
| Missy | 4:00 | 5 |
| C2 | 4:00 | 5 |
| Kat | 3:58 | 7 |
| Adrian | 2:59 | 5 |
| Desiree | 4:23 | 5 |
| Robert | 2:55 | 5 |
| Mr. T | 4:48 | 5 |
| Can2 | 4:10 | 6 |
| Nicole | 3:08 | 5 |
| Andy | 4:04 | 5 |
Performance –Â Week 4 of 8 Mid-Cycle Test Week
A1. Deadlift x2x5@RPE 8-9 Â rest 1:00
A2. WTD Chin ups x2x5@RPE 8-9 rest 2:00
8 Rounds
150m Hill Sprints
w/ 2 min Rest  (Walk Back Recovery)
Foundations
Skill:
Jump Progressions (Ankle Bounce, Pogo, rocket, box jumps)
Workout:
A1. Box Jumps w/ Step Down x10x4
A2. Strict Pull-ups x10-12×4
A3. Wall Balls x10x4
A4. SLDL Â x10x4
B.
DB Step-ups build to a 5 RM
The ‘F’ Word
*Post thoughts to comments.
“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.” -Dan Gable
| Foundations – AM | |
| Tineke | |
| Veronica | |
| Ashlee | |
| Lailia | |
| Silas | |
| Performance – AM | |
| Lee | :39 |
| Kristi | :45 |
| Gabi | :32 |
| Jeff | :34 |
| Jacob | :29 |
| Sissy | :45 |
| Carlos | :31 |
| Ken | :36 |
| Tow Matt | :36 |
| Page | :27 |
| Ballet | :32 |
| Brian | :30 |
| Red | :49 |
| Sarah | :40 |
| Jose | :43 |
| Ed | :35 |
| Gwar | :32 |
| Ray | :22 |
| E-Rod | :30 |
| Dario | :20 |
| Chaz | :23 |
| Pat | :19 |
| John | :26 |
| Michele | :36 |
| Performance – PM | |
| Gil | :22 |
| Christopher | :31 |
| John | :19 |
| Lane | :20 |
| Dayna | :24 |
| Dixie | :30 |
| Giny | :25 |
| Kat | :24 |
| Kayleen | :24 |
| Gabriel | :23 |
| Sam | :21 |
| Bradley | :18 |
| Ruth | :29 |
| Coco | :26 |
| Kinchen | :19 |
| ABC | :21 |
| Caro | :24 |
| G | :25 |
| Simon | :19 |
| Taylor | :20 |
| Pam | :30 |
| RC | :20 |
| Jeri | :24 |
| Kristin | :26 |
| David | :24 |
| Ryan | :20 |
| Evil | :21 |
| Jeanette | :23 |
| Melissa | :26 |
| Andy | :23 |
| George | :20 |
| Denise | :24 |
| Steel | :19 |
| KJ | :22 |
| Nicole | :20 |
| Adrian | :18 |
| Can2 | :24 |
| Sanchez | :18 |
| Mr T | :24 |
| Desiree | :29 |
| C2 | :24 |
| Robert | :19 |
| Leah | MOD |
| Foundations – PM | |
| Tineke | |
| Veronica | |
| Ashlee | |
| Laila | |
| Silas | |
| Sean | |
| Ed | |
| Matt | |
| Amon | |
| David | |
| Evan | |
| Kristin | |
| Sheldon | |
| DC | |
| Sadie | |
| Madison | |
| Patrick | |
| Lorin | |
All Levels
20 min Partner AMRAP
2 Pull ups
4 Burpee Box Jumps
8 KB/DB Swings
*1 Partner Works at a time
Mmm, Paleo.
| All Levels | |
| Megy & Shug | 18 |
| Jackie & MegO | 17 |
| Brad Lane Tex | 32 |
| Leah & Janice | 25 |
| Nicole & Dayna | 29 |
| Chris & Robert | 21 |
| Kyle & Chaz | 25 |
| Can2 & Michael | 21 |
| KJ & Jenny | 22 |
| Mer & Gaby | 19 |
| Ream J | 24 |
| Dirty Sanchez | 26 |
| Don’t Quit | 11 |
| BK | 25 |
| Sr Raj | 22 |
| LA | 24 |
| Team Nano | 28 |
| Something old Something New | 26 |
All Levels
“Nancy”
5 Rounds
400m Run
15 OH Squats (95#,65#)
Achieving Optimal Body Composition: Carnivores Vs. Vegetarians
| All Levels – AM | |
| Sissy | 20:57 |
| Carlos | 22:33 |
| Gage | 17:39 (airdyne) |
| Vanessa | 17:40 |
| Sarah | 18:46 |
| Mitch | 17:20 Rx |
| Gabrielle | 17:20 Rx |
| Lee | 21:49 |
| Phillip | 20:57 Rx |
| Maureen | 19:51 |
| Brad | 12:29 Rx |
| Jose | 19:59 |
| Kyle | 16:44 |
| Page | 14:33 |
| Velvet | 17:26 |
| Ed | 19:13 |
| Michele | 21:12 |
| Ryan | 18:05 Rx |
| Heather | 17:30 |
| Tow Matt | 15:10 |
| Erica | 17:33 |
| Denise | 18:33 |
| Blake | 18:46 Rx |
| Mer | 20:26 |
| Chaz | – |
| Vegas | 23:17 |