It is so exciting for us to see so many of our folks getting out into the community to compete! We had a handful of folks get out and compete in October we couldn’t be more proud. Great job on all your accomplishments CFA! Keep up the great work!
Congrats to Nick Piacente, Leah Alter, Erica Cuellar, and Coach Wes from Austin Weightlifting for their hard work at the Texas State Weightlifting Championships! They lifted some serious weight!
Nicole Seltman and Jeanette Guerrero both completed the 3M 1/2 marathon and Nicole had a PR on her time! Congrats you two!
Leigh Legare, Stacey Magnesio, Josh Harris, and Tim Garland competed as a Team at the Fittest Games while Matt Milldrum, Isaiah Rosario, and Austin Coover all represented CFA as individual athletes! Awesome work guys!
If we missed anyone please be sure to shoot us a message. If you have an event coming up in February, let us know!
Contact info@crossfitaustin.com with your competition details!
CrossFit Austinites – join your coaches on Thursday evenings to view the Live Announcement of The CrossFit Open Workout!!!
Never watched it before? Don’t know what The CrossFit Open’s all about?
The CrossFit Open begins in just a few weeks
Night of Champions – Team Edition is an in-house member’s battle for the belt!
Are you a champion? Show us your stuff!
Teams of 2 – Male/Male or Female/Female
Rx & Scaled Divisions available!
Rx & Scaled Divisions available!
Night of Champions – Team Edition will consist of 2 WODs
WOD 1 – A Max Lift
WOD 2 – A Partner WOD
Details to come!
WOD 1 – A Max Lift
WOD 2 – A Partner WOD
Details to come!
6:30 pm – Athlete Check-In
7:00 pm – WOD 1 Start Time
$50 per Team (includes registration for both team mates) Come show us how much of a champ you are!
(Only 1 registration per team – We’ll send an email to get division and partner name)
REGISTER HERE
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 February Athlete of the Month is Lee Perry! Lee is celebrating his 1 Year Anniversary with CrossFit Austin today! He’s now training under the CFA competition programming so you’ll most likely catch him in the evenings. Lee is one of the most giving people we’ve ever met and he’s always there to help anyone who needs it. He works hard and is always focused on his goals, but tell him yours and he’ll help you get there too! Outside of the gym, Lee is always along for the ride at our social events and is part of the “Unofficial CFA Welcoming Committee.” We’re so happy to have Lee in our community and proud to announce him as this month’s Athlete of the Month. Congratulations Lee and thanks for all you do!
State your Name and/or Nickname please:
Lee
Words to live by?
BE AGGRESSIVE AND THEN BE MORE AGGRESSIVE. NEVER SETTLE.
What is your fitness background?
Played football, baseball, lacrosse, soccer and wrestled through High School. While in the Army we stayed fit. Furthermore, I coached all levels of various athletics (team sports) through 2013. Though while coaching… my personal fitness was a fail. I have a USA Weightlifting Sports Performance Certification.
How long have you been CrossFitting?
First day in a CrossFit Box was July 1, 2013. (2 ½ years)
Take us back to your first day of CrossFit… How did you feel?
Embarrassed, nervous, ridiculous and mad as F*@k that I allowed myself to be in such bad shape… both physically and emotionally.
PLEASE NOTE: All of those feelings rapidly faded as I tried to find my breath after the “warm-up” for elements class. Nothing else mattered but trying to find air at that point. It was horrible, but at the same time it was a reminder of why I needed to be there. Seriously opened my eyes, but not my lungs, in fact I’m pretty sure my lungs collapsed that day. I could not breathe. Needless to say, the next day I could not move either. I had no choice but to love it.
How do you compare it to workouts today?
Today I crave and look forward to getting into the gym as much as possible. So much so that I built one in my garage so that I can train any time I’d like. I enjoy lifting and volume the most. Now if I cannot breathe or I become sore, I know I am doing something good for myself.
What’s your favorite part of CrossFit Austin?
Community… Though for me that is a combination of athletes, coaches, staff, programming and equipment. Frankly, one does not go without the other. CFA checks all the boxes!
Current Training Goals/PRs?
It’s always to become stronger across the board. There is no substitute for strength in my opinion. Though to become stronger functionally there are many areas that need to be addressed besides just slinging weight. For example form on the lifts and gymnastic skills. I’d like to pull a 585# Deadlift this year (currently @ 520#).
What advice do you have for folks just starting out in CrossFit? 
JUST KEEP GOING! Trust the process, it is proven. It does work. If you want testimony of that come find me and we can talk.
What is your cheat meal go to?
Let me dazzle you with my creativity here, PIZZA!
Tell us about a moment you felt most proud of yourself during a workout.
Anytime I see improvement. Proud that I have competed in CrossFit numerous times (love that) and ran a Super Spartan.
If you could create a WOD and name it for yourself, what would it be?
You can call it “Lee” if you want, but I call it “Dead Row”
EMOM for 30 Minutes
Even Minute: 2 Deadlifts @ 405 (30 reps total)
Odd Minute: 10 Cal Row (150 calories total)
What are your hobbies, interests and/or talents outside of CrossFit?
I’ll try just about anything. To relax I draw horribly. I truly enjoy coaching others as well.
Tell us something we don’t know about you…
I weighed 450+ lbs when I began CrossFit 2 ½ years ago.
Longhorns or Aggies?
HORNS! Sorry Wes. HOOK’EM!
Leave the fine folks of CrossFit Austin with some parting words…
Help the new or the struggling. It was you once, and you will struggle at some point.
As necessary I try to help the new athlete. I cannot express in words exactly what it feels like to be new in a CrossFit Box without any experience. It just sucks and feels awkward. So any assistance I received early on was always welcomed. It’s the simple things that baffle the newer folks… like how to put wrist wraps on, turning on a rower, where are the damn bar clips, what are all those damn acronyms etc…
Because I felt like I was new for a really long time (still do at times), I try to ensure my fellow (new) athletes are relaxed and can enjoy what they are doing for themselves. That’s not say that I won’t assist the seasoned vets (who likely need the most help). It’s just that “my goal” is to get as many people moving as possible. Ensuring the new folks are comfortable goes a long way in their sustainability in the gym.
Lastly, I have stolen this from another CFA Athlete, but it’s a good one… “Be kind to yourself.”
Looking for something special to do with your Valentine?
Join us for CrossFit Austin’s Annual Sweat with your Sweetheart WOD!
Whether it’s your husband, wife, fiancé, girlfriend, boyfriend, brother, sister, best friend, random person you met on the way….doesn’t matter to us! Grab a partner and lets get sweaty!
{The couple that sweats together, stays together…}
Saturday, February 13th @ 10:00 am
Free Class open to the public!
Non-members, members and loved ones can sign up for this fun and free event here! Regularly scheduled group classes on Saturday (2/13) have been replaced by this event, so be sure to follow the registration link to participate. Workouts will be designed for all ability levels, making this is a great time to spread the word and come in for a fun workout!
**9:00 am group class cancelled**
{SPECTATOR TICKETS}
TOMORROW starts The Fittest Games! We want to wish our folks the very best of luck as they go out to compete this weekend. Austin Coover, Isaiah Rosario, and Matt Milldrum will be competing as Individuals and Team CrossFit Austin will have Stacey Magnesio, Leigh LeGare, Josh Harris, and Tim Garland. Go get ’em guys!
Below is the schedule for Friday and Saturday. Let’s get out there and show them some love!
Friday
AM
8:00 – 8:20 /Team CFA / Pad 2, Gym Dense
8:20 – 8:50 /Austin Coover/ Pad 3, OHS Ladder
10:00 – 10:20 /Team CFA/ Pad 1, Cardio Density
10:50 – 11:00 /Isaiah Rosario/ Pad 2, Gym Dense
PM
12:05 – 12:15 PM /Matt Milldrum/ Pad 2. Gym Density
12:30 – 1:10 PM /Team CFA / Pad 3, OHS
1:03 – 1:33 PM /Austin Coover/ Pad 1, Cardio Density
2:20 – 2:30 PM /Matt Milldrum/ Pad 3, OHS
3:30 – 3:40 PM /Austin Coover/ Pad 2, Gym Density
3:40 – 4:10 PM /Isaiah Rosario/ Pad 3, OHS
Saturday
AM
8:50 – 9:10 /Isaiah Rosario/ Pad 1, Double Fugly
9:17 – 9:25 /Austin Coover/ Pad 2, Kong 2.0
10:30 – 10:50 /Matt Milldrum/ Pad 1, Double Fugly
11:20 – 11:40 /Team CFA/ Pad 2, Fattly Gymnasty
PM
12:53 – 1:01 PM /Isaiah Rosario Pad 2, Kong 2.0
1:48 – 2:06 PM /Matt Milldrum/ Pad 2, Kong 2.0
2:30 – 5:00 PM /All/ Finals
Much to my dismay we are almost through our first full month of 2016, which means we are getting dangerously close to the CrossFit Open. This first full training cycle of the new year is designed to prepare us for the upcoming CrossFit Open, and I’ve included several past Open workouts in our initial test week. We’d also like to encourage all of our athletes new and old to sign up for and participate in the Open. The Open is a great “benchmark” for athletes, it provides accountability, a goal and a schedule to work towards through the following year. It also forces athlete’s out of their comfort zone that allows them to push through self imposed limitations. Most importantly Open Saturday’s at CFA are a ton of fun and it’s a great way to enjoy the community and the great people that it’s comprised of.
To register for the open:
- Login or Create an account here: https://games.crossfit.com/cf/login
- Follow the instructions to register as an athlete.
- Choose “CrossFit Austin” as your affiliate and “Team CrossFit Austin 1” as your team
That said here are a few specifics on how this cycle will shake out. It will be a bit different from our normal format since we have the open in the middle of it!
Here is how we will run our training cycle through the open :
Week 1: Test Week (1/18-1/23)
Week 2-6: Base Training Block (1/25 – 2/19)
Week 7-11: CrossFit Open In Season Training (2/21-3/26)
*I’ll include some specific of how our training schedule will look as we get closer to this
Weeks 12 & 13: Transition weeks
My overarching goals for this training cycle are:
- Improve barbell cycling ability at moderate to heavy loads
- Improve absolute strength in the Front Squat
- Improve skill, rhythm, and strength endurance ability in CTB Pull-ups, & TTB
- Get lots of touches on traditional CrossFit couplets, triplets and chipper to improve workout management strategies, and mental fortitude
Some specifics you can expect in the base phase:
The days and times you see things will be a bit less predictable this cycle but you can count on the following
- CTB / TTB work 3-4 times / week
- Barbell Cycling work 3-4 times / week
- Absolute strength work 1-2 times / week
- CrossFit Daily
A Note on Muscle-ups
We know that muscle-ups will show up in the open and I haven’t left them out of the program totally. In my experience to have a legitimate chance to
achieve a muscle-up you need somewhere in the range of 5 low strict ring dips, 5-7 kip chest to bar pull-ups, and 2-3 strict chest to bar pull-ups. So the plan is to include daily extra credit work that will help folks get to the pre requisites for for muscle-up or help you move towards a muscle-up if you have the listed prerequisite abilities.
Looking forward to seeing all of our athletes surpass expectations this Open season. Lets get to work!
-Coach Wes
The next cycle of The Prep at CrossFit Austin will start on Monday, February 1st
REGISTER HERE
THE PREP COURSE
[what] What we like to call “The Prep” is designed to introduce new clients to the fundamentals and essential movements often seen in our group classes. The Prep is a course that teaches proper movement, recovery, mobility strategies, and a crash course on nutrition & lifestyle. This beginners program ultimately gives our clients the tools to make their time at CrossFit Austin life changing. We’re not just movers and shakers at CrossFit Austin – we’re thinkers, too. Producing athletes that train smart, work hard and also know their stuff is what we’re all about.
Train Smart | We’ll teach you to lift & move proficiently
Dedicated time working on the technique of CrossFit Movements over the course of 12 classes, with technical consistency being a focus. Regular exposure to the movements will adequately prepare each client for success in the group class environment. Quality over quantity in your movement is our goal.
Work Hard | We’ll teach you to recover effectively
The body repairs and strengthens itself in the time between workouts. It’s in this time that the body adapts to the stress of exercise and the real training effect takes place. Learning what and how to fill this time outside of the gym is our goal.
Think Well | We’ll teach you to eat efficiently
The individuality and uniqueness of our clients are what makes our community a phenomenal place to thrive in their training. Nutrition can’t be ‘cut and paste’ for each individual – there’s no cookie cutter way to properly eat. Revolutionize the way you view nutrition and eat over the course of 12 classes and learn what works best for your ID.
[structure] The Prep = 1 Month of CrossFit Austin
If there’s one thing we take seriously, it’s quality over quantity. Yes, we care about each and every person who walks through our doors on a deeper level. You aren’t a dollar sign or a name on a sheet. You’re a member of our family. In our opinion, there’s no way to teach anyone new to CrossFit quality movement and technique in a short amount of time. Thus, our introductory course that isn’t a cram session squeezed into a few day’s time. It’s an investment of a month on both ends. You meet with your coach 3x/week for 4 weeks, learning the ins & outs of what CrossFit and CrossFit Austin is all about.
1 month | 12 Sessions
Just show up; we’ll do the rest. The Prep course you enroll in will meet 3x/week for 4 weeks. Structured like a CrossFit Class, your Prep course classes will be at the same time each day throughout the course length for 1-hour. Just show up, we’ll do the rest (we mean it!) – Your coach leads you through the hour class, from welcome, to warm-up, to workout with the learning in between.
1 Coach | 6 athletes
The Prep Course is limited to 6 clients per course to ensure everyone gets quality, semi-private coaching, and our coaches can focus on teaching instead of managing.
With limited space in each course, wait-list opportunities are available.
>>Click here<< to see a schedule of our upcoming Prep Courses
Learn more about the CrossFit Austin coaches leading The Prep here.
PRIVATE PREP COURSE
Want to get started right away? Join our Private Prep course!
REGISTER HERE
Private Prep Option: $250
[what] For those that can’t make our available Prep Course classes or would prefer a more private introduction to CrossFit, we offer the “Private Prep”. You get all the great resources and coaching we provide in the Prep Course in one-on-one, private training with a coach. Due to the smaller more flexible setting we are able to expedite The Prep process and get you through the material quicker.
[structure] The Private Prep = 5 Private Sessions
No different than our regular Prep Course, the Private Prep focuses on quality instruction. Structure is a bit different though – You and your coach will meet for 5 private training sessions based on your scheduling. Each session runs for one-hour.
2 Weeks | 5 Sessions
Just show up; we’ll do the rest. 5 private session over the course of 2 weeks scheduled at your convenience. Your coach leads you through the hour’s session, from welcome, to warm-up, to workout with the learning in between.
1 Coach | 1 Client
The Private Prep Course is a one-on-one private introduction to CrossFit. Your coach will take you through the Prep Course curriculum in 5 private sessions, and tailor the program to your individual needs.
>>Click Here<< to enroll in a Private Prep Course and we will contact you within in 24 hours to schedule your sessions with your coach
Pricing:
Group Prep Option: $200
Course Times:
{6:30 am on M/W/F} or {6:30 pm on M/W/Th}
4 weeks beginning February 1st!