Wednesday, December 30, 2009

I Am Crossfit: Commitment Part 2

I know I always quote this site, but I swear- when I have something on my mind, like commitment or whatever, he pops up with a really great quote! This is Part 2 of yesterday. I wish I was as eloquent as this dude...

ow do you transform what you think you can do into what you know you can do? You make the commitment to get it done.

How do you take something that you'd like to have and make it into something you actually do have? You make the commitment to make it happen.

Choose your commitments carefully, based on what's truly important to you, and on what will positively push you beyond your limitations. And then once you make a commitment, treat it as a true commitment, doing whatever is necessary to fully follow through.

Take your commitments seriously. Give them the priority they deserve.

Well-chosen commitments will demand much from you. In meeting those demands, you grow stronger, more capable, highly experienced and resilient.

Commit to just a few things at a time that you know will bring out the best in you. Then work your way through those commitments to higher and higher levels of achievement and fulfillment."

-- Ralph Marston

Read more:

Tuesday, December 29, 2009

I Am Crossfit: Resolutions and Commitment

2010 is almost here.

This is the time of year when people are looking forward to the New Year with excitement and anticipation. Hopefully you have signed up for the I Am Crossfit Challenge. Or perhaps you are thinking about your goals for the New Year.

The definition of Resolution according to Mirriam-Webster:

Firm determination.
A course of action determined or decided upon.
A decision.

What are your goals for this year?
What are your goals for this Challenge?
Are you looking to get lean?
Are you looking to get stronger?
What does that look like to you?
How will you know if you have made progress?

When I did the I Am Crossfit challenge last year, Carey asked me how committed I was. I had no idea how to answer that. I was thinking about that question again today. Here are some things to consider about your commitment and determination:

Are you willing to work harder than you ever have?
Are you willing to change your diet for at least 8 weeks?
Are you willing to do extra workouts on your own to achieve the results you desire?
Are you willing to really listen to what your Coach recommends?
How bad do you want this?

As we approach the New Year, it is also a time for reflection.
What worked for you over the past year?
What accomplishments are you proud of?
What changes have you seen in your life?
What didn't work for you in 2009?
Where was your focus this past year?
Is that where you want your focus to be for 2010?
Where do you see yourself a year from now?

It's a little overload on the questioning today, but in order to really have success with any kind of challenge or new commitment, I truly believe we have to get our minds right- really wrap our heads around what it is we want to achieve so that we can orchestrate the steps to get there.

"Our greatest glory is not in never falling but in rising every time we fall."- Confucious

Saturday, December 26, 2009

Post-Christmas WODs

Welcome back- were you as gluttonous as I was these last few days?!

Instead of posting a WOD or two, I want to direct you over to the Fab Ms. Jen Cardella and Ms. Crystal Nelson who have posted some fun WODs to do over the break. Or if you are feeling extra motivated, check out Coach Megan's Christmas WOD!

If you are going to be traveling over the next few days and need something to occupy your mind, check out Robb Wolf's Podcasts: The Paleolithic Solution. I have been listening to them the past few days and it is truly great stuff. So much good information about Paleo lifestyle. He devoted an entire episode to supplements which I am very interested in.... check it out!

I hope you had a very happy and peaceful holiday!

Tuesday, December 22, 2009

Sanity in 3 minutes

Are you stressed out this week before Christmas? Are you as annoyed as I am with the madness? Here is a little sanity- saver that will instantly calm your entire body.

It is basically a calming breath and you probably do a form of it anyway. Here's what to do:

1. Inhale to a slow count of 4. Exhale to a slow count of 4.

2. Keep the rest of your body relaxed while you focus on your breath.

3. Breath in and out through your nose if possible (this is because your nose actually warms the air to the optimal temperature for your lungs. Interesting, huh?)

4. Really focus on relaxing your facial muscles- forehead, cheeks, especially your jaw (which sets the pace for the rest of your body)

5. Imagine exhaling tension and stress as a gray smoke that is leaving your body. Inhale peace and calm (whatever color you chose)

6. Repeat several times.

Tuesday, December 15, 2009

Last Week of Classes!

This is the last week of classes before the 2 week Holiday Break. What's your strategy for keeping on the wagon for the holidays?

I will be posting some WODs on here for you, but I also encourage you to take advantage of this time off from "classes" to do something active that you've been wanting to try. I really want to get in some trail runs and hikes with my family.

What new sport or event are you going to try? Where is your favorite park/workout spot in Austin? Post to comments!

Friday, December 11, 2009

Meet Carey Kepler

Don't forget about the Crossfit Central Christmas Party tonight from 7-10pm at the Gym. Bring your family and your appetite- it's catered! (BYOB)

And don't drink too much so you can go to Carey's FREE Bootcamp at Lululemon on Saturday morning at 7am...

And now, the moment you've all been waiting for. You see her every day, but do you really know

Carey Kepler

How were you introduced to Crossfit?

My brother, Jeremy, called me up one day and said "you've gotta check this out"- it was the infamous Nasty Girls video. I was instantly hooked.

Favorite WOD/lift:
Deadlift/Anything with running in it because I'm good at that. I really like Helen.

Favorite Zone/Paleo Meal:

Salmon cooked in olive oil with a little lemon pepper on top. Place it on top of a bed of spinach with a side of broccoli- yum!

Favorite cheat meal:
Chocolate chip cookies- more chocolate than cookie....and a good coffee

I have always wanted to live on the beach for a month

1 word people use to describe me: crazy (I think if you ask around, you'd also hear inspiring, insane, awesome, hardcore, um insane)

Outside of the gym I like to work in the garden and yard

Something nobody knows about me or would be surprised to know about me: You know what you need to know and when it's time to know more, you'll know ;)

Favorite place to eat in Austin:La Condesa

Song that gets me pumped up for a workout: MGMT "Electric Feel"

Proudest accomplishment:My 3rd place finish at the 2009 Crossfit Games and the birth of my two children.

Best advice anyone has ever given you: "Never Quit"

Where do you see yourself in 10 years?

Living on the Lake here in Austin, flying out on weekends to do speaking engagements

Anywhere you see the double Cs, you'll probably see Carey! She is the co-owner of Crossfit Central, heads up the Women's Only Program and co-heads the Crossfit Endurance Programs. Carey is also a Lululemon Ambassador, wife, and mother of two.

Carey, along with some of our other fabulous coaches were recently featured in an amazing photo spread and article entitled "Beauty in Strength" Follow the link to check it out!

To find out more about Carey, visit her blog.

Tuesday, December 8, 2009

Rules Are Meant to be Broken

(Thanks to all that came out for the CFW Christmas Party! Good times!)

Remember all those dieting rules we used to follow?
Don't eat after 7pm.
Eat 1200 calories per day.
Eat only Fat-free stuff.
Have a Shake for Breakfast and Lunch then a "sensible" dinner.
Eat only protein and fat- any kind of fat. (I saw a girl order a pizza one time and eat all the cheese and pepperoni off the top, leaving the crust behind because she wasn't eating carbs.)

If you are laughing right now, you are remembering all the years of trying to get fit/in shape/lose weight according to various "rules" that were supposed to help. What about exercise?

Cardio must be at least 40 minutes for any real results.
Always do cardio first, then weights. (or vice versa)
Alternate your cardio and weight days.
Lift heavy.
Lift light. High reps.

It's enough to make your head spin.

What I've found over the past year is that the principles of Crossfit- both diet and exercise- are so so so simple. That's what we are all looking for, right?


  1. Come to class. Regularly.
  2. Eat clean. If it has a label, don't eat it. Meats, veggies, fruit, nuts, good fats.

Catherine and I were talking at the Christmas Party about how some of our relatives and friends don't believe us when we tell them "No, you don't have to spend an hour on the treadmill 5 days a week." Or even better "You don't have to work out 5 days a week for 2 hours to lose weight."

Maybe that's why so many people don't make long term changes- it's way too overwhelming to commit to that much time at the gym!

The disconnect follows over to eating. To see results, you MUST change the way you eat. Think about this:

We eat 28-35 times per week.

We work out 3-6 times per week.

If you aren't seeing the changes you'd like, look at what you are eating!

Monday, December 7, 2009

15 Minute Tilapia

I came across this recipe today on Small Notebook. I just happened to have some Tilapia that I needed to cook, so it was perfect! The only change I made was making Collard Greens instead of a Spinach salad. Enjoy.

6:00 p.m. — Get out your non-stick skillet. The fish is going to come out with a tasty caramelized top, and you want all that goodness to stick to the fish, not the pan.

6:01 p.m. — Drizzle 2 Tablespoons of olive oil in your pan. Add the following ingredients to the oil:

  • 1 Tablespoon balsalmic vinegar
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

6:03 p.m. –Get out two fillets of fresh tilapia. I enjoy cooking this kind of fish because it’s mild, it’s thin so it cooks quickly, and the fillets are usually free of tiny bones. Each fillet is about 1/4 pound.

6:04 p.m. — Drag each fillet of fish in the oil on both sides, and then set them side by side in the pan on the stove. Turn the stove on medium-high heat.

6:05 p.m. — Sprinkle a little oregano and 1/4 teaspoon sugar on top of each fillet of fish in the pan. Every sweet dish needs a little salt, and every savory dish needs a little sugar. It gives the flavor a richness, so don’t skip the sugar.

6:06 p.m. — Loosely cover the pan with a lid to retain heat and help prevent splatters.

6:07 p.m. — While the fish is cooking, start the salad. Get out your dinner plates.

6:08 p.m. — Put some baby spinach on your plate. Add grapes and nuts. (It’s so quick since no chopping is needed for this easy salad.)

6:10 p.m. — About six minutes after you turned on the heat, flip the fish over. Let it cook for about 3 more minutes until it has a brown crust on both sides.

6:11 p.m. — Top your salad with your favorite dressing, and sprinkle a lit bit of salt and pepper on top.

6:13 p.m. — The fish is done! Place a fillet on your plate next to the salad.

6:14 p.m. — Fill up the water glasses.

6:15 p.m. — Bon app├ętit!

Thursday, December 3, 2009

Christmas Party Update


New location for the Crossfit Women's Christmas Party!

2309 Northland Drive

(right off of Burnet, behind Amy's Ice Cream)

Don't let a little cold weather keep you home. Come out and enjoy some good company, drinks and heavy hors d'oeuvres.


Open to ALL Crossfit women!

Wednesday, December 2, 2009

Why Crossfit Women?

This is a question I've heard a few times over the months. "Why take a women's only class? What's the difference?" and "Is it easier?"

I wanted to address this from my own opinion as well as from snippets of conversation had over the past year.

I think a Women's Only class has a lot to do with personal preference and what you're looking for. People pass by Crossfit Central all the time and think, "What the hell are those people doing? The sun's not even up!" (Direct quote from my husband's boss). Even though we all know better, it looks slightly intimidating. For me, joining a Women's class was way less scary.

Now, don't get me wrong- Carey and Jen can be the scariest ladies on the planet at 5:45 am if you aren't working as hard as they think you should! Women's Only classes are definitely NOT easier. The environment in a Women's class is very supportive- especially when the other ladies in the class are yelling at you to push yourself then cheering you on as you finally get your chin over the bar for your first kipping pull-up. Maybe we are all collectively cheering because we were always told that girls don't do pull-ups- Nonetheless, it is refreshing to be in an environment that is non-catty, non-gossipy, and no B.S. that sometimes comes with groups of females.

I really look forward to seeing the ladies in my class each morning. We know each other's strengths and weaknesses, and I know I'll hear about it if I don't show up! But besides all that, I know that we are all going through this together. We're trying to make our way through this thing- Paleo challenges, sugar detox, falling off the wagon and getting back on again, PRs, Birthday Burpees, husbands, kids, boyfriends, girlfriends... It's a New Normal (sorry. had to use it again)

So if you are looking for something new or to change it up a bit, consider a Women's Only class.

Next up...I am Crossfit!

Monday, November 30, 2009

Upcoming Workout Opportunities for Working Off the Pie

It's Monday.... How did you do over this holiday weekend?! Did you have a Very Paleo Thanksgiving? Or did those marshmallow-covered sweet potatoes win you over? (Whose idea was that, anyway??)

No matter what you ate or didn't eat, it's a brand new week with sooooo many opportunities to work off that Pecan Pie.

This Saturday Dec.5 there will be a fundraising WOD to benefit Robert Feuille, friend and co-worker of a few of our Crossfit Central clients. He is about to undergo his 3rd round of chemo, so we are looking to raise at least $1000 to help out. Please read his story at the link above.

The workout will be on Saturday morning at 9am at Clarke Field near Jester on the UT campus. We are asking for a minimum donation of $25 to participate. Come out and join us!

Also, every Saturday in December (5th, 12th, and 19th), Carey will be heading up a FREE Bootcamp at Lululemon from 7-8am. Do you think Lulu opens at 8:01?!

And finally..... don't miss the Crossfit Women's Christmas Party this Friday night. This is open to anyone who is female... You don't have to be in a Women's Only class.... more details to come.


Have a wonderful week and stay warm...

Tuesday, November 24, 2009

Looking Back, Looking ahead

What have you accomplished this year? This month? Today?

It is vitally important to have goals and to take action daily towards achieving those goals. But it is also important to see how far you've come so that you can both see what is and is not working. As the saying goes, "The definition of insanity is doing the same thing over and over and expecting different results."

How are your results? What changes do you need to make? What have you achieved?

I want to know:
What accomplishment are you most proud of from the past year?
Post to comments!

Friday, November 20, 2009

Meet Lisa Bender Thiel

I thought it would be fun to get to know some of our female coaches here at Crossfit Central. Over the next few weeks I will be spotlighting the amazing women who train/nurture/yell at/laugh with us. Now, on to.......

Lisa Bender Thiel

How were you introduced to Crossfit?

While working in corporate wellness at Dell computers, one of the trainers I worked with started Crossfitting - In May of 2005 he took me to a UTB and introduced me to CrossFit and CrossFit Central! BTW - that UTB had about 8 people in attendance including Carey, Jeremy, Kris and Zach! The first benchmark CrossFit workout I remember is "Angie" with Carey Kepler. She and I were still just dabbling in "CrossFit" and training for tri's - we ran 7 miles after the WOD and I ended up with swollen, stiff arms due to dehydration (and 100 band pull ups!). That is when I learned to respect CrossFit WOD's and appreciate the intensity of the programs. I've been hooked ever since.

Favorite WOD/lift:
Grace/ Power Clean

Favorite Zone/Paleo Meal:

2 egg whites, 1 whole egg, olive oil, spinach, mushrooms, and a touch of feta cheese scrambled together with a side of fresh berries.
Although I hear you can ZONE a soy latte with a couple almonds and that sounds pretty good too :)

Favorite cheat meal:
I have a pretty big sweet tooth! So, just add a dessert to a paleo/zone meal and I'll be happy!

I have always wanted to learn to speak Spanish via a few months in South America!

1 word people use to describe me: Magnetic

Outside of the gym I like to hike, camp, water ski, hang out in coffee shops, trail run, visit the mountains!

Lisa and Jeremy were recently married in October!

Something nobody knows about me or would be surprised to know about me: I was home schooled and grew up on a self- sustained farm until 12yrs old. wow!

Favorite place to eat in Austin: Whole Foods - or Zocolo

Song that gets me pumped up for a workout: Tina Turner's "simply the best" - I've been listening to that song for motivation since my junior high volleyball days. The team use to listen to that song before every game from 7th grade all the way thru Senior year in High School.

Proudest accomplishment:overcoming 10 yrs of anerexia/bulimia - Finally finding my physical self and loving it!

Best piece of advice anyone’s ever given you:

"You need to leave and come back when you know what you're talking about" - Dr. Steve Olson, Duke Medical Center, Orthopedic Surgeon.

This was in response to a 'sales call' I made as an inexperienced 23yr old while doing medical device sales in N.C. - It taught me the importance of professionalism, knowledge of product/service, and preparation! It also tested the thickness of my skin :)

Where do you see yourself in 10 years?

Living in Austin, traveling the US to help conduct seminars/teaching workshops for some combination of fitness, business, and personal development. I will still be active and competitive in CrossFit (even if it's competing with myself!).

Lisa wears many hats at Crossfit Central- she runs two Relentless Bootcamps at Jack & Adam's, is a Lead Coach at our satellite Run-Tex location, heads up the LIVESTRONG corporate wellness program, and leads the Crossfit Central Endurance programs with Carey.

To find out more about Lisa, visit her Blog!

Thursday, November 19, 2009

Tis the Season...

You definitely don't want to miss the

Crossfit Women's Christmas Party

Friday Dec. 4


1503 W. 9th #101
(on the corner of 9th & Highland)

Mark your calendar NOW and stay tuned for more details!!!

Tuesday, November 17, 2009

Consistent Effort

"If you make more progress than you thought you would, don't compensate by slowing down. You're doing great, so raise your expectations even higher and keep going strong.

If you fail to make as much progress as you had planned, don't get discouraged. Remind yourself of why you're making the effort, and re-commit to getting it done.

Consistent, purposeful effort will reliably bring the results you seek. On some days you'll move faster than on other days, yet every day you'll keep going forward.

Never forget that there is great power in small actions that are repeated again and again. Though the path may be long and winding and uneven, by continuing to put one foot in front of the other, you'll reach your destination.

Celebrate the small victories and learn from the small defeats. Then, keep on moving steadily toward the goal you've chosen.

Put the power of consistent effort to work. And each day, you'll bring new value to life."

-- Ralph Marston


Don't miss the Supplement Meeting today at 12:15pm and again at 7pm at Crossfit Central.

Start thinking about your goals for the upcoming months. Thursday evening will be CFWomen Goal Setting at 7pm.

Have a fabulous day!!!

Monday, November 16, 2009

The "New Normal"

Guilty. Caught on film. You can see what I've been up to. I have been out of town visiting family and attending my cousin's wedding- sorry I've been a little MIA!

I have also had a glimpse into Christmas Future. See, this is my first holiday season of eating clean/Zone/Paleo. After the past 5 days of being on "vacation" i.e. "out- of- the- usual -routine- and -away -from- my- own -kitchen", I got a reality check. If I don't plan and mentally prepare myself, I will be a bloated mess come January 1, my performance will suffer, and I will just feel like crap!

It's sooooo easy to just say "one piece of cake won't hurt me." Don't get me wrong, I do believe in moderation, and I do believe you can have your cake, so to speak. But it definitely takes a huge amount of willpower and planning ahead. I don't have a very good relationship with Willpower...

It was also hard to be "the weird one" eating weird things and not eating "normal" things. It really is a New Normal (thanks Erika- you have a real way with words!) I was super excited to eat this for breakfast (leftovers from the night before):

I think my brother almost barfed when he saw me eating brussel sprouts for breakfast....But to me, that's my "New Normal!"

Is this your first holiday season of living a more healthy lifestyle? How do you plan on resisting temptation?

What is your "New Normal?!"

Tuesday, November 10, 2009

Meet Jen Cardella

I thought it would be fun to get to know some of our female coaches here at Crossfit Central. Over the next few weeks I will be spotlighting the amazing women who train/nurture/yell at/laugh with us. Now, on to.......

Jen Cardella

How were you introduced to Crossfit?

I was first introduced to crossfit while working overseas. It looked crazy...and I was tired of running marathon after I tried it. I was hooked after the first week. I started at Crossfit Central as soon as I got back to the U.S.

Favorite WOD/lift:

Diane, Heavy Front Squat

Favorite Zone/Paleo Meal:
Steak salad with bell pepper, avocado, and baby tomatoes

Favorite cheat meal:
pineapple wrapped in prosciutto, dark chocolate, and wine

I have always wanted to be a pistol instructor

1 word people use to describe me: loyal

Outside of the gym I like to play with my dogs, visit my grandparents in New Braunfels, work in my yard, and run

Favorite place to eat in Austin: Buenos Aires Cafe

Song that gets me pumped up for a workout: Anything by Beastie Boys

Something nobody really knows about me or would be surprised to know: I have 5 younger brothers and sisters- all are or will be taller than me.

Best piece of advice anyone’s ever given you: Keep your mouth shut, your ears open, and be honest.

Where do you see yourself in 10 years?

Living in Italy with my husband....sipping wine and crossfitting

You can find Jen coaching indoor Women's Only classes at our Burnet location. Jen is also available for Personal Training and Nutritional Counseling. She is a great motivator who will push you to new heights- always with an encouraging smile.

Jen was part of the Crossfit Central Affiliate Team at the 2009 Crossfit Games. Check out this video from the Games, and to learn more about Jen, visit her blog.