State your Name and/or Nickname please:

Ali Diesel

Words to live by?

No one fights alone

What is your fitness background?

I grew up pretty sporty and have remained rather active in adult life. I started dancing when I was 5 (mostly ballet, jazz) and continued through high school. Swapped soccer for field hockey in high school and continued that through undergrad. Did gymnastics and track as well. Dabbled in pole vaulting briefly in college when they needed more girls… lol. Took a bit of a “fitness hiatus” during vet school and residency before refocusing on health. Got into more distance running (have done up to a 50-miler) and triathlon for awhile (have a few half Ironman distance under my belt) before finally finding CFA.

How long have you been CrossFitting?

I just had my 1 year anniversary in October 2024!

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

I remember my intro session with Heidi and thinking, “okay..I think I’m really going to like this”. During my first class with Alien and the 6pm crew, I was super intimated and felt way lost (Metcon what?). But everyone was super friendly and welcoming to my newbie self. It was awesome to watch folks who have clearly been at this for awhile… #goals. The workout kicked my butt and I felt super weak. Now, the workouts still kick my butt but it’s been awesome to see the changes and progress in strength and confidence that have happened over the past year.

What’s your favorite part of CrossFit Austin?

Hands down the community. I love CFA!! All of the coaches are super knowledgeable, encouraging, and overall great people. Special shout out especially to Alien and Heidi and also Dylan. The folks I have had the joy (and pain….sunshine.. and rain.. lol) of working out with are true friends, amazing badasses, and humans I love spending time with in and out of the gym. I’m beyond grateful to have found this place.

Current Training Goals/PRs?

Keep gaining strength and confidence. Keep working on solid form. Keep doing the things that are hard.

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

This is the best group to get started with! Take things at your pace, there’s no judgement. The amount of growth and change that comes with consistently going to class and showing up is amazing. Do the things. Get to know the community. It makes the workouts much more fun.

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

I’ve learned that if I don’t exercise in some way consistently, my mental health tanks. I’ve burnt out from work before, and it’s something I don’t want to happen again. Exercise keeps me balanced. It’s the best way I can get out of my head. Even if the work day is being dumb, I’m looking forward to that 6pm class to sweat, lift heavy things, and get grounded again. It’s a non-negotiable for me to be able to get to the gym.

What is your “cheat meal” go-to?

Not so much of a cheat meal…. but a go to comfort food after a dumb day is always Mac and cheese. Or any hot cheese. Or really cheese in any form (Marco knows this… lol)

How do you use your fitness outside of the gym?

I have a group that I run with every Monday night (Austin Triathlon Club). Since joining CFA, my running has gotten so much better and stronger… without specifically running more. That’s been fun to see! My job is pretty physical… I do veterinary dermatology. So I’m constantly manipulating, lifting, working with animals. Help deadlift that sedated shepherd onto the table? No problem. Long hikes and adventures? Always up for some outdoor physical fun.

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

I dislocated my shoulder (doing yoga.. heh..oops) in 2019. After 3 surgeries, I was cleared to restart doing the physical activities I enjoyed. I had two pretty bad car accidents within a year (most recent last January) and have some residual nerve stuff from bulging discs in back and neck. There are things that I really struggle with and have limitations (especially shoulder things and overhead stability). Some is physical. Much is mental. Working with and through that is hard sometimes.

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

With this lift cycle and working on deadlifts, I’ve felt really psyched to see the gains. When I shared a bar with Melissa and managed to keep up the other week, I was pumped!!

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

I always love reading what folks put for this…heeeee.
I think it would be something like:
AMRAP 20min
200m run
10 deadlifts
30 sit-ups

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

I always feel better after working out. Especially when a workout kicks my butt, that feeling of “that sucked… but I did it” is a real confidence boost. It’s all about putting in the work. Only way to see the continued progress.

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

I love hiking and going on adventures, dancing (Marco and I are currently doing West Coast swing… so much fun!), cooking, travel, and cats (and dogs.. heh)

Tell us something we don’t know about you…

I have a “house of carbs” right now (two dogs – Potato and Jelly (the simple carb), and the best three-legged cat – Crouton)

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

Thank you all so much for being a part of my life. So grateful to have found CFA!

State your Name and/or Nickname please:

Robert / Scorpio

Words to live by?

Same heart, but keep shooting to be better mentally, physically, emotionally.

What is your fitness background?

CrossFit, and swimming, that’s about it. I have never had much of a fitness background, besides trying to fit a whole large pizza in me in one sitting.

How long have you been CrossFitting?

10 years or so, and I will still scale farmer carry dumbbell box step overs every time. Let’s not ask about muscle ups or handstand walks either.

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

I signed up for my first spartan race and I needed something to help me prepare. My first class was in Vegas and it was all body weight and kettle bells and light dumbbells. By the end of the class I wanted to puke, right then and there I knew CrossFit was for me, if it was going to make me push myself to that point.

What’s your favorite part of CrossFit Austin?

The community. It’s what I missed the most when my last gym closed. It’s how I was able to meet some amazing people when I first moved to Austin. I found that here at CrossFit Austin as well. Great seeing everyone on tough days and pushing through a workout together and telling each other good job, and staying after on Thursdays here and there to enjoy a beer with everyone.

Not to mention the best coach, and friend, Coach Alien, who gave me my nickname and has been one of the most important people I’ve met here in Austin.
Always knowledgeable, makes class fun and always on point with music choice 🐱

Current Training Goals/PRs?

I’ve always tried to hit 500lbs on my deadlift so that’s been my goal for a few years

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

Even 2.5lbs over your PR is still a PR. Don’t get down on yourself if you were only able to add 2.5lbs and not a big number jump. Be consistent and focus on breathing during the workouts.

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

I don’t lol either one part is burning while the other isn’t lol but the world isn’t going to stop so I just keep showing up and grinding through it regardless.

What is your “cheat meal” go-to?

Broooo give me a double pepperoni with pineapple pizza, Guinness, and some chocolate cake.

How do you use your fitness outside of the gym?

I can still carry my 130lb 9 year old and my 35lb three year old at the same time. All I need them to know is I can still carry them while rough housing lol

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

Weight and body image issues. I’ve gone from 240lbs to 165lbs and back to 215lbs so I’ve gone through all the pant sizes while doing CrossFit and the only time I was happy with my size and weight was when I was happy mentally so focusing on the physical isn’t always what’s going to make you happy and I’ve learned through those challenges and how to handle the image issues.

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

None come to mind but there’ve been some workouts where I’ve wanted to walk away from when we still have 5 rounds to go and it’s already been 5 rounds, so pushing through those workouts always makes me feel proud.

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

If we had a pool I would do 1500m freestyle swim, then 10 rounds of 6 deadlifts at 250lbs and 6 cals on the bike, and finish with a buyout of a 300m truck pull.

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

Knowing what I’ll feel like if I don’t go.

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

Watching movies (Star Wars, and horror), traveling, and hanging out with friends and family.

Tell us something we don’t know about you…

I was born up in Fort Hood, raised in Oahu, Hawaii and Vegas, until moving here in 2016.

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

May the force be with you.

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.

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!