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.

Monday, November 9, 2009

5 hrs. 20 min.

Did you know that first time moms are in labor an average of 15 hours? Yusuf's wife gave birth in record time! Congratulations on a beautiful baby girl. In honor of Yusuf's new addition, Big Mike concocted "Lila"- the above video is of the Coaches taking on the workout.

This week at Crossfit Central there will be a Nutrition Level 1 Meeting on Tuesday at 12:15pm and again at 7pm. This is open to all Crossfit Central clients and is a great way to get on track- especially with the holidays coming up :)

This coming Saturday is our monthly UTB free workout as well as the Indoor Benchmark Challenge Finale. Has your Fran time improved?!

Friday, November 6, 2009

How You Are Feeling Can Make All the Difference

How are you feeling?

This is something you need to ask yourself before each workout.

Did you get enough sleep the night before (or two nights ago for that matter)?
Are you stressed?
Have you been eating well?
Are you recovering from an injury or from being sick?

All of these things contribute to how your workout will go, and all of these things need to be taken into account as you are thinking about how much you're going to load on that bar.

This morning's Crossfit Women WOD:

5 Deadlifts (Elite=185#)
10 Burpees
5 Rounds

My time was pretty slow: 6:47. I was really disappointed with myself. Then, after thinking about some of the above questions, I realized 2 things:

1. I have been on an Herbal Cleanse for the past 6 days (not my usual regimen)
2. I have some mental blocks I need to work on. Both today and on Monday, I thought,"Oh man, I don't know if I can do that."

Mental focus and preparation is half the workout.

One week until the Fran Benchmark Challenge Finale.
Get mentally prepared and focused!

Tuesday, November 3, 2009

Mid-Week Free Workout!

That's right- tomorrow, Wednesday November 4, play hookie from work and come on down to your favorite workout site: The UTB stompin' grounds (pedestrian bridge under Mopac at Lady Bird Lake).

Meet us at 9:30am for a FREE workout! See you there...

Monday, November 2, 2009

Meet Crystal McReynolds

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.......

Crystal McReynolds

How were you introduced to Crossfit?

I was looking for a training job that was different than the rest of the globo gyms out there. A friend of mine worked for Central and introduced me to Jeremy. The rest is history!

Favorite WOD/lift:

Grace Clean & Jerk, Overhead squat

Favorite Zone/Paleo Meal:

Orange Roughy, Baked butternut squash with butter and honey, sauteed veggies, avacado

Favorite cheat meal: Double chili cheese dog w/no bun and ice cream

I have always wanted to be able to pick up and go on vacation wherever I want at any time

1 word people use to describe me: energetic

Outside of the gym I like to have dinner with friends, travel

Favorite place to eat in Austin: Umi Sushi off I-35 and Slaughter....yyyyuuuummmmm!

Song that gets me pumped up for a workout: Ciara- Oh

Proudest accomplishment: Taking 9th place at the Crossfit Games

Where do you see yourself in 10 years?

Living at the Lake or on the Beach, continuing to be a Crossfit Trainer, and traveling the world!

You can find Crystal all around town coaching Women's Only indoor classes at our Burnet location, Bootcamps, and is available for Personal Training. Don't let that big smile fool you, Crystal will get you working hard and seeing results- fast! Crystal is not only a world-class athlete, but a supermodel as well!! Check her out on the Forged site. To find out more about Crystal, visit her blog.

Be sure to check out this link to an interview with Crystal at the 2009 Crossfit Games!