Over the coming weeks, i will dive into proven ways to upgrade our health and performance.
I’ll wrap up week 6 with a recap and some implementation examples.
đĄ First up,
Bio-Hack #1: Walking for 5-10 minutes after each meal.
This simple routine isn’t just a digestive aid; it controls blood sugar levels and increases overall daily activity. A study by the American Diabetes Association found that brief, post-meal walks drastically reduced blood sugar spikes in type 2 diabetics. Over time, this small change can impact your metabolic health, even if you aren’t struggling with insulin resistance. You’ll process carbs better and have more level energy and mental acuity.
This week, I challenge you to take this step (pun intended!). Just 3x ten-minute walks a day after breakfast, lunch, and dinner can yield about 3-4k more steps, which will have a measurable impact on your body composition too.
Let’s see how this small change impacts your well-being.
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, Rxâs every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.
Our 2024 August Athlete of the Month is Thomas Bueno! Thomas has been putting in the work with CFA for about two years now. He is now a regular in our 5:30a CF class. Thomas came in wanting to make a change in his life and he definitely has. Simply put, he has become the beast of consistency! He always comes to class with a willingness to learn and is extremely coachable. Congratulations Thomas, as itâs been a long time coming and so well deserved! Thank you for letting us share in your journey!Â
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.
Whatâs 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 donât 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!
Registration is Open!Teams of 2 â Male/Male or Female/Female â Need a partner? Throw your name on the partner sign up sheet under the whiteboard and weâll make some matches!
Rx & Scaled Divisions available!***JUDGE AND VOLUNTEER REGISTRATION â We need help! If youâre not interested in competing, but would like to help us out, please let us know! Weâll make sure you have ALL the tools and info you need. We canât make these things happen without yâall!***
Night of Champions will consist of 2 WODs
PART 1Â â A test of skill &/or strength PART 2Â â A test of teamwork and conditioning
Movements will be announced 2 weeks out and final workouts announced 1 week out. Stay tuned!
FRIDAY, AUGUST 23
6:30Â pm â Athlete Check-In/Briefing 7:00 pm â PART 1 Start Time
$50 per Team (this includes registration for both team mates) Only 20 spots available!
***ONLY ONE TEAMMATE NEEDS TO REGISTER*** We will contact you to get your teammates name
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, Rxâs every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.
Our 2024 July Athlete of the Month is Jamie Defilippis! Jamie came in with a weightlifting and CrossFit (mainly weightlifting) background, prior to joining our family in April of 2023. She is now a regular in our Weightlifting class and started dabbling in our CrossFit program. We have enjoyed getting to coach Jamie in a good amount of weightlifting meets now. Weightlifting class would not have the same social liveliness without Jamie in it. She is a great person and always comes to class with a willingness to learn and is extremely coachable. Congratulations Jamie, as itâs been a long time coming and so well deserved! Thank you for letting us share in your journey!
State your Name and/or Nickname please:
Jamie DeFilippis
Words to live by?
Starve the ego, feed the soul.
What is your fitness background?
I was a dancer and played basketball as a kid. I got into running then, discovered Crossfit in my early 20s. For the past six years, I’ve been dedicated to Olympic lifting, with some Crossfit classes mixed in (thanks for welcoming me and putting up with my Crossfit class acclimation!)
How long have you been CrossFitting?
Welp, this is awkward… I’ve been doing Olympic Weightlifting (in my weightlifting shoes, not ‘lifters’) for 6 years. As for CrossFit, I joined a CrossFit gym in my 20s when I moved to Brooklyn! I made a ton of friends and discovered how much my body could do with the right mindset and consistency. I even competed a few times back in the day! When I moved to Austin in 2017, I joined another CrossFit gym but fell in love with the Olympic lifting class. Over the past few months, I’ve been sprinkling CrossFit back into my routine.
Take us back to your first day of CrossFit⊠How did you feel? How do you compare it to workouts today?
WELLLL, fun fact: I was a distance runner before I joined my first CrossFit gym in Brooklyn, so I was VERY good at something CrossFitters traditionally hateârunning! Now, after taking occasional CrossFit classes during my Olympic lifting off-days, I totally get why running isn’t everyone’s favorite. I respect it, but it’s definitely challenging.
WEIGHTLIFTING, ON THE OTHER HAND… I was convinced I’d never snatch or clean the bar in my first few months of CrossFit. Now, I’m fascinated by all the little details that make a lift successful. My favorite thing about lifting is that there’s no such thing as perfection. You might crush 35 kilos (yes, kilos!), but add more weight, and it’s a whole new challenge. Every part of the lift matters, especially your starting positionâthanks, Dylan!
Whatâs your favorite part of CrossFit Austin?
The people! This feels like a no-brainer. As one of the few with a weightlifting-only membership (now with a CrossFit punch card I plan to renew), I always feel like part of the bigger puzzle. The support I got as a team captain in the CrossFit Open was amazing… GO PIT VIPERS! SORRY I ONLY MADE IT TO ONE OF THE FNLs!
Current Training Goals/PRs?
My current goal is a 47 kilo snatch! I had the rare experience of PR’ing both the Clean and Jerk and Snatch at a meet at our gym (or ‘box?’) several months back, hitting a 46 kilo Clean and Jerk. Yellow plates used to intimidate me, but there’s something so empowering about being a woman and lifting heavy weights. Building confidence can be challenging. In my experience, this can be especially challenging as a female. But thanks to the awesome people here, I get to see badass women, men, and all types of people consistently escalate their strength and performance in the weightlifting corner. Shoutout to Viola for PR’ing both lifts last cycle! I truly believe the team will help me hit 47 kilos before the end of the year.
What advice do you have for folks just starting out in CrossFit?
My advice for all the CrossFitters out there, especially those who haven’t tried a weightlifting class: don’t be afraid to start lighter and unlearn habits that won’t help you lift correctly. I’d LOVE to partner up and share the bar with anyone who wants to give weightlifting a shot. Let’s lift and learn together!
How do you balance staying focused in your training when life gets busy?
Make friendships with your classmates! There’s nothing like the accountability from someone who’s watched you work hard and grow, and wants to see you keep succeeding. Plus, training with friends makes everything more fun!
What is your “cheat meal” go-to?
Everything Bagels from New York (like meeee)!
How do you use your fitness outside of the gym?
For 12 years, I’ve worked in the male-dominated field of sales. The confidence I’ve gained from exercise empowers me to handle rejection (a huge part of sales) and navigate challenging dynamics at work. Plus, I love being the go-to person for carrying heavy stuff in the wild!
What are the biggest challenges you’ve faced in your fitness journey?
Injuries! There’s nothing more frustrating than having the mental will to show up but being physically unable to perform.
Tell us about a moment you felt most proud of yourself during a workout.
When I snatched yellows for the first time (45 kilos)!!!!
If you could create a WOD and name it for yourself, what would it be?
Big Bertha… IDK, just feels right?
What keeps you going on the days you don’t feel like it?
A good pop-punk/emo playlist
What are your hobbies, interests and/or talents outside of CrossFit?
I’m a singer-songwriter who goes by Sometimes Jamieeâcheck out my Spotify! Catch me performing on July 20th from 5-6pm at Meridian in Buda if you’re free. Shout out to Cory, Alyx, and Michael for coming to see me there a few months back! I also have a huge passion for emo musicâhit me up if you want to catch a show together!
Tell us something we donât know about you…
I won concert tickets from radio station competitions twice (Aka i was caller 100)… Brittney & Beyonce!
Leave the fine folks of CrossFit Austin with some parting words…
Keep pushing your limits, supporting each other, and embracing the grind. The journey to strength and community is what makes this place special. Support local business đ
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, Rxâs every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.
Our 2024 June Athlete of the Month is Cesar Sotelo! Cesar is coming up on his one year anniversary with us, but honestly, itâs a little hard to believe, given what a fixture heâs become at CFA. He was no stranger to fitness when he first came to us, having come freshly off of a fitness challenge win at his former gym, but CrossFit was a new challenge. Beginning with Fundamentals, Cesar has never stopped learning. Youâll find him in all over the gym at all times of day â whether itâs CrossFit in the morning, Weightlifting in the afternoon, or R&R on the weekends, heâs taken a very well-rounded approach to his fitness. This year, he participated in his first Sweat With Your Swolemate, his first CrossFit Open (and incurred an injury that taught him how to work around obstacles, not quit completely), and his first weightlifting meet! Cesar is a kind and caring classmate, and heâs a joy to coach. Thank you for letting us share in your journey, Cesar!
I played soccer, and have been running and lifting for a few years.
How long have you been CrossFitting?
Almost a year!
Take us back to your first day of CrossFit⊠How did you feel? How do you compare it to workouts today?
I thought I was going to be a bad ass but I quickly got put in my place! I realized I was hitting all my lifts wrong and just how bad I was at rope jumping. But now I feel like my performance is getting better and that my skills have improved! Thankful for the journey!
Whatâs your favorite part of CrossFit Austin?
Honestly, this is the most welcoming community out of all the gym’s I’ve been a part of. So, it’s the people!
Current Training Goals/PRs?
Getting stronger as well as hitting my Olympic lifts more consistently and efficiently.
What advice do you have for folks just starting out in CrossFit?
Just compete with yourself. Learn your strengths and weaknesses and try to get better each day!
How do you balance staying focused in your training when life gets busy?
I will always prioritize time for sleep as well as getting in some physical exercise or training. Don’t mess with my beauty sleep! A rest day is just as important as getting in a good workout.
What is your “cheat meal” go-to?
I don’t usually eat desserts so probably just indulging in some cheesecake.
How do you use your fitness outside of the gym?
The 5:30 AM class is the best alarm clock I’ve ever had. After getting a good WOD in first thing in the AM I feel awake and mentally prepared to take on the rest of the day.
What are the biggest challenges you’ve faced in your fitness journey?
Learning not to ego lift! I’ve had shoulder injuries from trying to lift more than I should be doing and it’s been a hard lesson to learn.
Tell us about a moment you felt most proud of yourself during a workout.
I’m equally surprised and proud every time I survive a WOD.
If you could create a WOD and name it for yourself, what would it be?
WEIGHTLIFTING
WEIGHTLIFTING
WEIGHTLIFTING
The Workout:
5 Rounds for Time (FRT) of:
3 Snatches (60% of 1RM)
200 meter run
3 Clean & Jerks (75% of 1RM)
200 meter run
5 Hang Power Snatches (60% of 1RM)
What keeps you going on the days you don’t feel like it?
Tomorrow’s regret hahahaha.
What are your hobbies, interests and/or talents outside of CrossFit?
Hiking, playing video games, reading.
Tell us something we donât know about you…
I was a huge Orchestra Dork and played violin for 15 years.
Leave the fine folks of CrossFit Austin with some parting words…
Y’all motivate me each day and it’s truly a pleasure being able to lift with you guys. Stay fresh!
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, Rxâs every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.
Our 2024 May Athlete of the Month is Morgan Adams! Dubbed âCaptain Morganâ by this yearâs CFA IMO winners, Cool Rummings, our AOM may be a little quieter, a little less chatty than her fellow 5:30am regulars, but her work never goes unnoticed. If anything, sheâs been a great example of fitness maturity and virtuous movement, always scaling movements as needed and performing them with solid technique. With ample CrossFit experience and having an L1 background herself, sheâs both receptive and coachable, which is a dream for *any* coach. And, when we needed someone to step up to the plate as an IMO Captain (known equally as âherder of cats and keeper of sanityâ), she not only stepped up, but she kept her team motivated, organized and delivered a truly epic music video for âIce Ice Baby.â Congrats, Morgan! This is overdue but certainly well deserved!
State your Name and/or Nickname please:
Morgan
Words to live by?
Do your best and forget the rest.
What is your fitness background?
I danced competitively until I went to college. I also did cheerleading, track, and cross country. Throughout my adult life, I have gone through phases of running, yoga, and other workout programs before finding CrossFit.
How long have you been CrossFitting?
I started CrossFitting in 2017. My Husband and I did Gold’s Fit for a few years before. When we moved across town, he was the one who suggested we try CrossFit. I did the CF-L1 in 2019.
Take us back to your first day of CrossFit⊠How did you feel? How do you compare it to workouts today?
I was nervous. My husband really talked it up that it was some crazy workout. The first box I went to was down a gravel road that looked kind of shady. When I walked in, it felt very chaotic. I didn’t know what to expect, or where to stand, and I had never picked up a barbell. I didn’t know where any of the equipment was. I’m sure there was very loud metal music playing.
The owner of the gym made my husband and I do a “foundations” class first. I remember thinking I felt kind of silly as he studied my squat.
Now I know what to expect. I don’t get nervous. I might have dread when it’s a running workout or a lot of burpees, but I’m not nervous. I know how to scale, when to scale, and when I can do better. After taking multiple oly classes I finally learned how to hold a barbell.
Whatâs your favorite part of CrossFit Austin?
The programming. I like the strength cycles. And while I don’t say a lot at 5:30 in the morning, I think the people are funny.
Current Training Goals/PRs?
I really want to get back to my pre-baby weight. I think once I do that it will be easier for me to get handstand pushups again and strict pull ups for the first time.
What advice do you have for folks just starting out in CrossFit?
If you want to see progress, you have to get your diet under control.
How do you balance staying focused in your training when life gets busy?
I’ve just made training part of my lifestyle. I get myself in bed so I can get to class. I meal prep so I don’t eat like trash. If anyone needs help with this, I suggest Atomic Habits by James Clear.
What is your “cheat meal” go-to?
Chips and queso or nachos.
How do you use your fitness outside of the gym?
I use it to keep up with my toddler. She loves to be chased and picked up. This is kind of silly, but everyone at the office asks me to change the water on the water cooler.
What are the biggest challenges you’ve faced in your fitness journey?
The biggest challenge I have faced recently is my daughter started waking up multiple times a night. There have been a few times I’ve canceled my reservation in the middle of the night (or early morning) after a rough night. But then I’m mad at myself the next day for not going. So unless she is up at 5am, I try to push myself to go.
Tell us about a moment you felt most proud of yourself during a workout.
I was happy that I was able to finish the open workouts.
If you could create a WOD and name it for yourself, what would it be?
3 rounds for time of 12 dumbbell deadlifts, 10 dumbbell snatches, and 8 push presses.
What keeps you going on the days you don’t feel like it?
I remind myself that I want to live a long, active life for my daughter.
What are your hobbies, interests and/or talents outside of CrossFit?
I love Kentucky basketball (my husband is from Kentucky, I am not). I’m active in my church. I enjoy doing projects around the house. We like hosting game nights and playing Catan or poker. And honestly, I love my job.
Tell us something we donât know about you…
I have traveled a lot, but maybe the most interesting is that I went to Uganda for 3 months and surveyed 500 households in remote villages for my graduate thesis which was on the impact of borehole wells on childhood diarrhea. I know a lot about water and sanitation in developing countries. And no, this has absolutely nothing to do with what I do now.
Leave the fine folks of CrossFit Austin with some parting words…
Everyone has a plan until they get punched in the mouth
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, Rxâs every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.
Our 2024 March Athlete of the Month is Michael Habib! Michael has been putting in the work for years, prior to joining our family in early 2023. He is now a regular in both CFAâs Weightlifting and CrossFit programs. Michael came in really strong with his background and has made major improvements in weightlifting and gymnastics. Simply put, he is a beast! Aside from being a great athlete, Michael is a great person. He always comes to class with a willingness to learn and is extremely coachable. Congratulations Michael, as itâs been a long time coming and so well deserved! Thank you for letting us share in your journey!
State your Name and/or Nickname please:
Michael Habib
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Words to live by?
Live according to nature, follow her laws, respect her will, appreciate her balance.
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What is your fitness background?
I usually say soccer and gym, but I’ll get a little more detailed. So, for the most part, until I was about 14, it was only soccer. I sometimes joined my sister at her gymnastics / tumbling classes, but that was just a couple of times. At 14, I decided to get a gym membership and started doing more strength training there. Halfway through high school, my best friend, who was the wrestling team captain, asked me to join them for summer training and tournaments. So I did that, along with some MMA and Jiu-Jitsu training with him. Toward the end of high school, I was dating someone on the cheer team, so I spent a good chunk of time in those gyms doing more tumbling-type things. Fast forward a little, things got really interesting when some random guy at the gym asked me to work out with his calisthenics group at Santa Monica Pier. It turns out that this group was led by Chuck Gaylord, who was a pretty up there gymnast. He is also the brother and former coach of Mitch Gaylord, who was on the 84 Olympics gymnastics team and would sometimes stop by. Even more random, Tony Horton (P90X guy), who was friends with Chuck, would sometimes come by and lead the core exercises. That lasted about a year and a half until I started college. In college, I met and became friends with a lot of bodybuilders. So bodybuilding became my main focus for the one too many years I was there. If you are ever in SoCal, check out the Gold’s Gym in Venice; it’s a cool experience being there. I also did do Jui-Jitsu again, but that didn’t last too long, maybe a year or so. After college, things got pretty boring. I didn’t really workout anymore and was mostly off until about two years ago. And finally, last January, I joined CFA!
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How long have you been CrossFitting?
It’ll be a year and just about 4 months now.
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Take us back to your first day of CrossFit⊠How did you feel? How do you compare it to workouts today?
I remember feeling really excited to be there. I love learning/trying new things, so it was fun to scratch that itch with CrossFit/Weightlifting. I also remember feeling humbled cuz I barely did “fitness” level and still got my ass kicked. Compared to today, I’m definitely a lot more comfortable and stronger than I was, so that’s nice.
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Whatâs your favorite part of CrossFit Austin?
The people. Coaching staff and members. The coaches always impress me with their care and desire to see you succeed. And everyone is generally so friendly and nice. Which is something my wife and I are still getting used to coming from LA/Boston.
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Current Training Goals/PRs?
So kinda looks like this in my head: Year 1: Technique
Year 2: Endurance
Year 3: Putting it together
Year 4: Start wiping the floor with some of the ppl I look up to at the gym đ
Year 5+: repeat the above at much smaller cycles
What advice do you have for folks just starting out in CrossFit?
Couple things: 1. Be a good student, leave your ego at home, listen to your coaches, and focus.
You can’t cheat time, going 2-3 times a day will not get you to your goals 2-3 times faster.
Be patient, go to work, and don’t lift your head up too often. Things take time.
Have fun but don’t waste your time.Â
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How do you balance staying focused in your training when life gets busy?
Fitness/Health is non-negotiable for me. I’ll find the time to go, even if that means doing an open gym or even going to another gym if the timing doesn’t work out.
What is your cheat meal go-to?
I don’t really have a cheat meal, but when I “cheat”, it usually means I eat a crazy amount of foodâlike having pounds of BBQ to myself, for example.
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How do you use your fitness outside of the gym?
Mostly, it’s to carry my son in one arm and all the groceries in the other. We used to live on the third floor of an apartment, so that was fun, but I’m glad that’s over.
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What are the biggest challenges you’ve faced in your fitness journey?
I’d say my injuries, particularly when I tore my tricep in the middle of 2022. But after that, IÂ changed so many things about my fitness to focus on mobility, sustainability, etc., so it ended up being something good in the long run.
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Tell us about a moment you felt most proud of yourself during a workout.
I always feel proud when I can get a PR on my weightlifting lifts. Recently, I’ve also felt proud to be able to go through a Hyrox workout without feeling too dead.
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If you could create a WOD and name it for yourself, what would it be?Â
Everybody Wanna Be a BodyBuilder:
3 RFT
15 Back squats 315/225
15 Bent over row 225/155
15 Military Press 135/95
15 Deadlifts 315/225
50M Farmer Carry 110/55
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What keeps you going on the days you don’t feel like it?
That’s an interesting question for me because I feel my emotions are completely irrelevant when it comes to matters I label as duty, such as fitness, health, family, and so on. So, I guess to answer the question, my sense of duty.
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What are your hobbies, interests and/or talents outside of CrossFit?
I don’t really have hobbies, But I love going out to eat with the fam, watch music/comedy/shows, party/dance a little with my wife. I’m also pretty much always on my computer. I love learning and messing around with most things related to software. Back when we had the Triib app, there were only two weightlifting sessions for the week, so whenever the window to RSVP opened, you’d have all these people with alarms on their phones taking up the spots. That annoyed me, so I built a bot that RSVPed to those classes for me within milliseconds. So, by the time people even got to their phones, I already had a spot in the class. I enjoy doing little projects like that etc.
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Tell us something we donât know about you…
I was born in Mexico and just got my citizenship last year. Thanks babe!
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Leave the fine folks of CrossFit Austin with some parting words…
The beautiful thing about this game of life is that you tend to get what you give. So, no matter your circumstances, never stop giving.
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, Rxâs every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.
Our 2024 March Athlete of the Month is Katie Lever! Katie has been putting in the work for years, joining our family in 2021 to really focus on her olympic lifts. Fast forward a few years later, she is now a regular in both CFA’s weightlifting and CrossFit programs. She is one of the strongest in the weightlifting center and typically finishes with one of the top scores on the CrossFit side. Simply put, she is a beast! Aside from being a great athlete, Katie is a great person. She always comes to class with a smile on her face and the willingness to be very coachable. Congratulations Katie, as itâs been a long time coming and so well deserved! Thank you for letting us share in your journey!
State your Name and/or Nickname please:
Katie Lever
Words to live by?
If you donât choose to take days off, your body will choose those days for you. Fitness is important but rest is not an option!
What is your fitness background?
Iâm a former D1 distance runner turned crossfitter turned Olympic weightlifter.
How long have you been CrossFitting?
7 years
Take us back to your first day of CrossFit⊠How did you feel? How do you compare it to workouts today?
I was terrified because I never really lifted weights before and CrossFit gyms can be kind of intimidating from the outside! Luckily for me, my first WOD had plenty of running, which was my main form of exercise at the time. Now, itâs the opposite. I really look forward to heavy lifting days and love feeling strong!
Whatâs your favorite part of CrossFit Austin?
The weightlifting group. I look forward to weightlifting workouts so much because we work hard, lift heavy shit, and have fun!
Current Training Goals/PRs? Clean/jerk 75 kilos and snatch my body weight.
What advice do you have for folks just starting out in CrossFit? Itâs important for newcomers to understand that CrossFit (and working out in general) is for EVERYONE. Conventional gyms can be terrible places to those new to fitness because gym goers can be very judgmental and rude, but at CrossFit gyms, we all remember where we started and tend to be very inclusive, supportive, and accepting because we love the sport and bringing new people in. My advice is to work hard on adjusting the mindset of who âbelongsâ in a gym. Thatâs the first real step for newcomers to really commit and push themselves.
I also love Coach Timâs advice: work out with the body you have today. Not every workout is going to be full send and you wonât feel 100% every day and thatâs okay! Adjusting your expectations and listening to your body are important parts of making fitness sustainable and enjoyable.
How do you balance staying focused in your training when life gets busy? I donât really have a choice because fitness is so important to my mental health. Iâm much happier, calmer, nicer, and more productive when I make time for working out even when Iâm busy so I tend to prioritize it by default. I stayed consistent with training throughout grad school and I wouldnât have made it through my programs without the gym.
What is your cheat meal go-to? Pizza, ice cream, and bourbon!
How do you use your fitness outside of the gym? Iâve heard people say that if exercise could be bottled and sold as a medication, it would be the most commonly prescribed medicine in the world and I fully believe that! Fitness makes literally every part of life easier so itâs hard to say where I use it the most. But I like that I can go for long walks/hikes without getting winded and carry all of my groceries inside in one trip. Being a strong woman is also an excellent way to weed out intimidated men on the dating scene so itâs come in handy for me there, too! The first time I texted my now-boyfriend about a big deadlift PR when we first started dating, I thought âok, this is the moment of truth,â and he was so encouraging about it so I knew then and there that he was a keeper!
What are the biggest challenges you’ve faced in your fitness journey? Overcoming injuries, chronic health issues, and eating disorders and finding the right gym/life balance after being a competitive athlete for over a decade. Iâm still working on the last one!
Tell us about a moment you felt most proud of yourself during a workout. During my last strength cycle with the weightlifting group, I hit PRs almost every week and felt great about it. I was also bulking for the first time so the cycle was also a mental challenge that forced me to love my body for what it could do, not for how it looked. I was just as proud of that mindset shift as I was lifting the heaviest lifts I ever had. 5-10 years ago, I would have been a mental wreck over the weight on my scale and completely ignored the weight on my barbell so that was a huge moment of growth for me, physically and mentally. I was exhausted by the end of it but so proud.
If you could create a WOD and name it for yourself, what would it be?Â
The Katie:
4 RFT:
400m run
10 clean and jerks
200m row
10 push ups
100m bike
3 rope climbs
What keeps you going on the days you don’t feel like it? Keeping workouts on my calendarâlike anything else, if itâs on my schedule, Iâll get it done! I also think of fitness like a bank account and like making daily deposits. Thinking about workouts as investments helps me stay consistent.
What are your hobbies, interests and/or talents outside of CrossFit? Iâm an award-winning novelist, a freelance sportswriter, and I love decorating cookies, hosting parties, and watching sports (especially womenâs sports).
Tell us something we donât know about you… Most of the weightlifting crew knows this, but the crossfitters might not know that I finished my Ph. D last May! I decided to forgo academia to pursue my dream of becoming a full time sportswriter (Iâm an editor for now, but getting there!)
Leave the fine folks of CrossFit Austin with some parting words… I just want to thank CFA for giving me such a great community. I started here a couple years ago just weightlifting on the weekends so I really didnât get plugged in until this past fall. Iâve been to some phenomenal gyms in the past, but none have offered me the community CFA has. Iâm super grateful for the warm welcome now that Iâm here full-time! It makes hard work so much more enjoyable and fun. đ
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, Rxâs every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.
Our 2024 February Athlete of the Month is Jesus Jimenez! Jesus has been putting in the work for years, joining our family in August of 2020 after completing Fundamentals to learn the ropes. Coming from a lengthy athletic background, he took to CrossFit rather quickly but stayed modest with his progressions and weights to stay well for his favorite sport, soccer. A few sports-related injuries and one gnarly rattlesnake bite benched him for brief periods over the years, but he always returns to 5:30am with a smile on his face. Heâs known by his fellow 5:30ers as the one who will encourage you and tease you equally often (just ask Fernando and Jack), but itâs his consistency, coachability, friendliness, and helpfulness that make him a standout in our community. Congratulations Jesus, as itâs been a long time coming and so well deserved! You would have gotten this a long time ago if it werenât for that darned snake! All jokes aside, thank you for letting us share in your journey!
State your Name and/or Nickname please:
Jesus Jimenez, some people call me JJ.
Words to live by?
One day at a time
What is your fitness background?
I have always been involved in sports. Between the age of 6 to around 11 I just to swim and I competed in the Junior Olympics in Florida. I also completed a few triathlons, but Futbol has been my passion.
How long have you been CrossFitting?
I joined CFA during the pandemic when the gym started to open back up. Before that 0 CrossFit experience.
Take us back to your first day of CrossFit⊠How did you feel? How do you compare it to workouts
today?
I thought it was going to be easy but I notice quickly that I was in for a ride. I was tired and swore. Working out now feels smooth and good since I have paid a little more attention to my form and weight selection.
Whatâs your favorite part of CrossFit Austin?
The 5:30 crew make you feel like family. It’s always a healthy competitive crew that will keep you on your toes! Also, the environment and the coaches. It makes you feel comfortable and like you have been there for years.
Current Training Goals/PRs?
In the gym just trying to incorporate more performance workouts. Outside of the gym working on a full marathon and a trifecta for the spartan race series, it consists of 5k,10k and 21k.
What advice do you have for folks just starting out in CrossFit?
Listen to your body and work hard, the results will follow. Work on your form. Oh, and donât forget to stretch/mobility after class, coach Heidi is always watching
How do you balance staying focused in your training when life gets busy?
Starting the day by working out just makes my day easier. It helps me clear out my mind and distress from the day to day by showing the baby weights whoâs boss
What is your cheat meal go-to?
I really donât have one, I will eat anything at any time.
How do you use your fitness outside of the gym?
It helps me stay healthy and focused on my day to day.
What are the biggest challenges you’ve faced in your fitness journey?
I will have to say muscle injuries by not listening to my body. The latest challenge was last year in September when I got bitten by a baby rattlesnake on my foot. I thought I was going to be in the sideline for a bit, but luckily, I was just out for about a month.
Tell us about a moment you felt most proud of yourself during a workout.
Every work out i get to beat the grandpas from 5:30 am  (you guys know who you are)
If you could create a WOD and name it for yourself, what would it be?Â
JJ Special (13 for my DOB)
3 rounds for time
400 m
13 Power Cleans
400 M
13 Push ups
What keeps you going on the days you don’t feel like it?
Discipline to accomplish a goal, you can always rest after.
What are your hobbies, interests and/or talents outside of CrossFit?
If im not playing Futbol, im BBQ at home with the family or friends. also taking my dog chase for a walk.
Tell us something we donât know about you…
 I canât go a day without Nutella
Leave the fine folks of CrossFit Austin with some parting words…
Thank you for the love and encouragement daily, it doesnât go unnoticed.
Every year, weâve chosen a male and female that stood out to us and exemplified the things that we look for in members of our community. We call this award The Iron Buffalo. The athletes chosen were not limited to physical ability alone, although both of these athletes are quite talented in their individual areas. The award also encompasses their ability to connect with their fellow CFA members, their continuous drive, and their commitment not only to this community, but to their own longevity, health, and overall being.
As we were considering the elements of this award, Tim turned to his own family and his own history. The Buffalo has been a symbol in his family for many years. From family homesteading a ranch in Buffalo, Texas where he and his brother made many childhood memories, to his hometown in Bartlesville, OK where Buffalo statues line the intersections of the city. Even the company formed to purchase the gym, The Buffalo Collective, uses the symbol.
The Buffalo, in Native American culture symbolizes a spirit of abundance and friendship. As a totem it symbolizes earth-centeredness, selflessness, and the power of a team unit. The buffalo itself is a symbol of power. It has the strength the carry heavy burdens, not just physically, but in all aspects. We find all of these qualities to be what we looked for in our athletes of the year and could not be more proud to call them the Iron Buffalo recipients.
These athletes exemplify all of these amazing qualities and more. They lead by example. They work hard. Their family and friends are a priority in their lives and they uplift and encourage those around them. We are so honored to share the interviews of our 2023 Iron Buffalo recipients, Melissa Barker and Matt Cleaver. Congratulations you two! Weâre grateful to have you as a part of this team and this family.
MELISSA BARKER
When did you join the CFA community?
September 2020
What is one of your most memorable moments from your early days at CFA? Any ânewbieâ stories youâd like to share? I joined the Thirsty Thursday crew during my early days at CFA and got to make new friends in a social setting after the 6 PM class.
What is it about CFA that you love or that is different from other sports/programs youâve tried?
The coaches are the best, and the onboarding program with a Coach For Life (shout out to Dylan!) is unique and a great way to start at the gym.
What advice would you give yourself if you could go back in time to when you first started CrossFit? Donât focus on what everyone else is doing around you. It is most important to learn technique and move well before you start adding weight to lifts and progressing in gymnastics movements.
What was your initial reason for starting (your ‘why’)? How has that ‘Why’ changed? I started doing CrossFit because I wanted to get stronger and that is still my goal â there is also something new to chase.
How did you create long term fitness/CrossFit success for yourself? I have been consistent in my training and I try to always make time for workouts in my days. It is so good for both my physical and mental health.
What makes you come in and train on days when you donât want to? I know that I will always feel better after I have finished a workout. I also look forward to coming in to see friends and catching up on our days.
Recent PRs? I recently PRed my clean and jerk as well as my snatch. That was really exciting after being stuck at some numbers for a long time.
Current training goals? Iâm trying to focus on my technique and moving well. I have been spending more time with the Olympic weightlifting classes and have started to see that pay off.
Tell us about an obstacle you have had to work through in your training. How did you work through it? I have had a few injuries that forced me to take some time off or modify movements and workouts. It is really hard for me to take time away from the gym, but I have learned how important it is to listen to my body especially for longevity.
What is your cheat meal go to? Definitely Taco Bell and champagne
What does the Iron Buffalo title mean to you? The CFA community is unlike any other that I have been a part of, and winning the title this year is so special. It is such a great crew to be included with.
Thoughts upon winning the title? I was surprised and truly honored to be recognized as the 2023 Iron Buffalo. Tim almost made me cry with that speech!
How will you use your new found Buffalo Strength? I will continue to be consistent in the gym and help to welcome new people to the community. I hope that everyone feels connected whether it is during class time or at the social outings â always come say hi to me!
What are you most excited about in the upcoming year? Gym related and/or personally? Personally, Iâm looking forward to plenty of travel this year and getting to visit new places. Also more pool parties this summer!
Leave the fine folks of CFA with some parting wisdom. Call your momâŠ
MATT CLEAVER
When did you join the CFA community? March 2020âŠyeahâŠ.perfect time to join a new gym with Covid looming.
What is one of your most memorable moments from your early days at CFA? Any ânewbieâ stories youâd like to share? During quarantine, our entire athlete congregation met virtually to workout in our home gyms, or patioâs. Watching coach Dylanâs face dug into the camera to watch peopleâs form through a 1 Âœ inch screen is one for memory book.
What advice would you give yourself if you could go back in time to when you first started CrossFit? Do more weightlifting with Coach Dylan, and Gus. Thereâs more to the gym than just CrossFit. They will get you dialed in with technique.
What was your initial reason for starting (your ‘why’)? How has that ‘Why’ changed?
Iâve been involved with athletics my entire life, but I wanted to become a âwell-roundedâ athlete. Admittedly, aesthetics played a huge roleinto my âwhy,â but as I am getting older and growing my family, I want to be an example to my kids of the importance of health and exercise.
How did you create long term fitness/CrossFit success for yourself? Again, athletics have been a huge part of me. I wouldnât go as far to say itâs my identity, but itâs definitely engrained in my lifestyle. Additionally, itâs just plain fun to get a PR or just a good workout in and walk away feeling âyeahâŠI freakinâ crushed that WOD today, and I beat Ryan.âÂ
What makes you come in and train on days when you donât want to? This circles back to my âwhyâ â Iâm setting an example for my family. I have to give a lot of credit to my wife. She routinely encourages me and supports my love for the sport.
Recent PRs?2023, 215# clean and jerk. Also, I had my inaugural HYROX race in 2023. I highly encourage everyone to check it out, and Coach Tim is a heck of a coach for it.
Current training goals? With baby #2 on the way, my goals for 2024 are simply to stay healthy and prevent getting a dad bod! Iâm also still chasing BW snatch.
Tell us about an obstacle you have had to work through in your training. How did you work through it? As athletes, we are imminently going to encounter injuries. I will encounter the typical lower back and/or shoulder injuries from time-to-time. When this occurs, I simply scale back weight and movements and work on the grueling resistance bands to ensure I gain the strength and mobility back. And shout out to Coach Heidi for her recovery techniques and massages!
What is your cheat meal go to? Oh manâŠ.my routine cheat meal is Raising Canes. Gosh I love their sauce. Iâll also add Iâm a sucker for chips and queso, and copious amounts of margaritas. Donât forget to add the umbrella.
What does the Iron Buffalo title mean to you? I am beyond honored to be the recipient of the Iron Buffalo award. Itâs a reflection of the hard, consistent work I have put in, but I have to give genuine credit to my wife, and my CFA community. They make it a true joy to join them in gym and push beyond our limits. Itâs the community and competitiveness that drives us beyond what we think we are capable of.
Thoughts upon winning the title? I honestly was surprised, but again am very honored to receive it. There are several athletes I can name that are deserving of this award. My hope is that we as a community can all strive for that recognition and have 2024 be saturated with PRâs and excelling in not only the workouts, but supporting each other.
How will you use your new found Buffalo Strength? I simply want it to encourage others. Itâs a true honor to be recognized, and my hope is that encourage others to excel in their results, and grow as a community.
What are you most excited about in the upcoming year? Gym related and/or personally? Iâm excited to witness the folks training for the HYROX races coming in 2024. I know Josiah, Kyle, and Lynn are putting in some great work and am excited to see their hard work come to fruition in their upcoming races. Itâs an unbelievable feat, but well worth the finish. Personally, I am mostly excited for the birth of our son due in April. I canât wait to have another workout buddy.
Leave the fine folks of CFA with some parting wisdom. There is an opportunity cost with every decision you make â time, money, temporary satisfaction, you name it. However, those sacrifices need to be for something truly meaningful. Find your âwhy.â This doesnât need to be gym related. In fact, I encourage it not to be, because there are numerous things larger than it. Your âWhyâ should be something higher than yourself â God, and your family.
How do you balance staying focused in your training when life gets busy?
3 rounds for time
