2011: Your Best Year Yet!

The New Year is right around the corner. Have you set yourself up for success?


There are still a few spots open in the Trojan Challenge and the Strength and Beauty Challenge- get on it!


Also be sure to check out the Women's World Tour at Crossfit Central on Feb. 5, 2011. This is a transformational event for women led by Carey Kepler, Jessica Sharratt, and Crystal Nelson. For more info, check it out here.


2011 is going to be an amazing year!!

Gratitude and Reflection

Gratitude unlocks the fullness of life. 

It turns what we have into enough, and more.

It turns denial into acceptance,

Chaos to order,

Confusion to clarity.

It can turn a meal into a feast,

A house into a Home,

A stranger into a Friend.

Gratitude makes sense of our past,

Brings peace for today,

And brings a Vision for tomorrow.

-Melody Beattie

This time of year always excites me. I love to make goals and set my sights on the New Year and all that it will bring. However, I also think before we can look forward and get busy planning and Goal-setting, we really must look back at the past year to see what we have accomplished.


What have you accomplished this year? Just start writing- no matter how big or small- write it down-then give yourself a big pat on the back :)

December Athlete of the Month!

We have so many amazing women in our community, and I want to start highlighting them as much as possible. Everyone has a story to tell. Some have lost tons of weight, some have gained tons of confidence.

This month, our December Athlete of the Month is Christina Harris!!

Christina is in Coach Crystal McReynolds' class and just happens to be 9 months pregnant! This is what Crystal had to say about why she nominated Christina:

What a beautiful family!

"Christina has been regularly coming 2 times per week and just a few weeks ago got her first HSPU.....badass!!!! Her husband works out at the same time as her and wears a weight vest for her pregnancy, really cool! She also always has a great positive attitude and says No to nothing.. she is a pleasure to coach!"

Christina Harris

6:45pm Women's Only Class 

How has your pregnancy been?  It’s been great!  I can honestly say that even though it’s flown by, I’ve really enjoyed the whole experience.

How do feel Crossfit has helped you through your pregnancy?  I really think Crossfit has been my saving grace throughout my pregnancy.  The training has helped me stay strong and comfortable these past 9 months.  I haven’t gained a ridiculous amount of weight, nor have I suffered from many of the common discomforts that are very common during this time—such as backaches and knee and joint pain, and I attribute it continuing to train at Crossfit Central.

What modifications do you make in the workouts?  I usually try to do the WODs as close to prescribed as possible.  Though, I have cut back on some of the weight and just listen to my body if something feels uncomfortable. In my 9^th month, I have cut back on most of the running—mostly because it makes me have to run straight to the restroom everytime!

How did you find out about Crossfit/Crossfit Central?

I live in the area and had passed by the gym a few times.  I had even looked it up online and read about all the success stories. It wasn’t until my husband and some of his co-workers decided to check out Crossfit that I took a good look myself.

Favorite WOD/Lift:

Fran/It’s a tie between Hang Clean and Overhead Press

Favorite Paleo Meal:

Portabella Mushroom Pizza

Favorite Cheat Meal:

That’s a tough one, but throughout my pregnancy it’s been cheeseburgers and pizza

I have always wanted to...

be a strong woman, who can be proud of the life she leads.

Outside the Gym I like to...

travel, read, spend time with my husband, family and friends

How has Crossfit impacted your life/what changes have you seen in yourself since starting?

Crossfit has me feeling better in my 30’s both physically and emotionally than I felt in a majority of my 20’s.  I’m more active, I feel more capable, I feel less stressed and for a change actually feel beautiful.

In 10 years, I...

hope to be Crossfitting with my family.
Advice for Newbies:

Don’t be intimidated by others who have been there longer.  They were just like you when they started.  And you will get there if you keep pushing.

Congrats Christina! We can't wait to meet your little Crossfitter very soon!

Want to nominate someone for Athlete of the Month? Contact me at KatGrosshaupt@me.com

Crossfit Central 2011 Challenges!

The CrossFit Central 2011 New Year Challenges are back! These are results guaranteed challenges. Each year hundreds of clients take on these 8 week adventures - everyone gets RESULTS! This is the perfect way to kick off 2011, reach your goals & get fit.

REGISTRATION NOW OPEN!

This year you have 3 options to choose from:

I Am Crossfit E.P.O.C. Challenge 

What is the I Am CrossFit - E.P.O.C Challenge?
The I Am CrossFit Challenge is an 8 week program designed to get you massive success, help you reach your goals and stay accountable! Workouts will focus on strength, endurance, met con and body weight resistance WODs. This 8 week challenge is open to current indoor clients from Central & RunTex only and is scaled to ALL levels.

Trojan Challenge

What is the Trojan Challenge?
The Trojan Challenge is an 8 week program with kettlebell focused workouts. Workouts are programmed with a combination of endurance, kettlebell, and body weight resistance movements. It is open to ALL current clients (Indoor, Relentless Boot Campers, and Kettlebell clients) and scaled to ALL levels of fitness.

Strength & Beauty

What is the Strength & Beauty Challenge?
The Strength & Beauty Challenge is a 4 week program that is designed to kick start your fitness and help you achieve your goals! The challenge will focus on nutrition and workouts on your own with a 1x/week group check-in meeting to hold you accountable throughout the process.This is open to ALL Women and scaled to ALL levels of fitness.

These programs WILL sell out fast! Sign up today!!

Words of the Day- WODs- Get it?!

This is Lisbeth Darsh. She is wise. And smart. And funny.
She has a real way with words and now has her own site: Crossfit Lisbeth- where she only posts WODs (Words of the Day). Brilliant! Lisbeth is the Director of Social Media for Crossfit, Inc. and the owner of Crossfit Watertown.

The following is taken, with permission, from Crossfit Lisbeth:

May the bar feel light.
May the bar be heavier than you think you can handle.
May you handle it.
May the run be uphill so you will work harder.
May the wind be against you, so you really earn every step you take.
May you fail, again and again, so that you have many opportunities to learn.
May you always get one more pull-up than you thought possible.

May the rope move fast under your double-undering feet.
May you not be the one to knock over the chalk bucket. (And if you are, may you be the first to laugh.)

May the day hold a PR.
May the night hold much rest.
May your muscles be sore, so that you know you worked hard and that you are alive.
May the clock be your friend.
May you pass on the gift that someone passed to you.
May you live long and CrossFit.

admin November 17, 2010 Uncategorized 0 comments full post »

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Showing Up is Half the Battle

I got the following voicemail from my mom tonight. She's 61 and just started Crossfit a few months ago.


"Hi Honey. I just wanted to share with you something that will make you laugh. I've missed my Crossfit class for a few weeks now because I was sick then I was out of town, so I decided to go tonight, but man was I dreading it! I was talking myself out of going the whole drive there- asking myself if I felt ok, maybe I should just go home and rest, etc. etc.


I pulled up to the gym and just sat there looking at the bright lights in the gym. Finally I got out of the car and slowly walked in. But you know, I am SO glad I went! I feel so great! Invigorated and fresh and just really feeling good. (laughing) "


I've been there. So. many. times.


In the past two days I've come across 2 blog posts- one from a friend, Catherine, who is jumping back into working out after a hiatus. Read about it here.


The other blog is from a girl who has been Crossfitting for a few months now, but is just now starting her Paleo journey- I don't even know her but am so proud of her for taking such huge steps! Read about it here.



Sometimes it seems like you will never be where you want to be. I remember doing Angie my first day at Crossfit Central in January of 2009. I did jumping pullups on the box and actually shed a few tears around #70 thinking "what the hell am I doing here at 5:30am in the damn cold?!" It was months and months before I felt like I made improvements. I would try to keep up with Erika and wonder if I would ever be able to do a pushup on my toes. All the movements were hard. I was last every time...

Sometimes you just need a little help!

Some things I've picked up along the way:

• Nobody is watching you- they are too busy trying not to die or drop weights on their head!
• Stop comparing yourself to other people in your class- everyone is at a different place- you'll get there
• Ask for help- it's the only way you'll improve
• Just show up- not every day is gonna be a PR, but you'll be so glad you came
  Written by Ali Incredible from Rainier Crossfit
  I was chatting in the locker room after the WOD and the woman I was talking to was dissappointed in her performance. Relatively new to CrossFit, she persisted that she had performed terribly. What I would like to say is this: you showed up. After two years of CrossFit I have had peaks and valleys, been discouraged and elated, but when it comes down to it, crappy performance or PR, I showed up. Usually, I am the last to finish a workout, but sure as shit, when I get in my car after, there is always a little smile. Best or worst, congratulate yourself on coming. You’re among a small group of people that show up knowing you will get your ass kicked. If you’re new, please know that people who have been doing this for years, studs in the gym, do not PR everyday, they don’t set record times every day they come. It’s about effort, and half the battle is showing up. Next time you feel bad about your performance, tell yourself you’ll do better next time, look around you at the amazing folks that show up to sweat next to you, and smile.

CFWomen in the News!

Our very own Olivia Sharratt was featured on Fox 7 News this morning talking about being a Mom and keeping fit and healthy. Check her out!

The Cover Girls Tonight!

Two of Coach Jessica Sharratt's amazing clients, Andra and Jenny, from the Women's Only 8:30am class are in a band called The Cover Girls!!!! They are playing their first gig TONIGHT at the Beauty Bar and would love for the CrossFit Women's community to come out and support them. Here are the details:

When: Tonight, November 12thLocation: Beauty Bar, 617 E. 7th St

6 Beautiful and talented girls: Amy Edwards, Kym Rodgers Wunsch, Kristina Krause, Andra Liemandt, Jenny Snyder Mason, Julie Jumonville

A message from the band:
Hello All!

It's a 4-song mini-set from our band the Cover Girls!

Seeing the Covergirls (Julie Jumonville, Andra Liemandt, Jenny Mason, Kym Wunsch, Kris Krause, and Amy Edwards) is like seeing a baby rhino. We don’t come out to play very often.

We are playing Friday, November 12 at 11PM sharp. Our set is short so come early.

If you can stand it, hit the dance floor with us afterward for Phoenix Down and DJ Hoodie Allen!

Travis Warren (Blind Melon) - 9:30
B. Sterling Band - 10:15 Cover Girls - 11
Phoenix Down - 11:30

Hope to see you all there!

Can you say....Crushed it?!

There was a lot going on this weekend! A huge congrats to Lindsey Smith, Chardonnay Poole, and Ingrid Kantola for winning 1st, 2nd, and 3rd place at Atomic Crossfit's  Hammer & Chisel competition this weekend. Way to go ladies!!

To see what the workouts were as well as more great pics and videos, go to SicFit.com.

Double Under Tips

This morning's WOD contained some double unders. For some of you maybe this is the first time you've ever attempted a double under. There are a few different skills at play here, so check out this video and let us know if it helped!

Easy Crockpot Recipes

The weather in Austin has dipped below 80 degrees- it's time to break out the Crockpot! If you don't own one, be sure to either get one soon or put it on your Christmas list- those are the kinds of things Aunts and mother-in-laws LOVE to buy.


I wanted to share my two all-time favorite crockpot recipes that are also (pretty much) Paleo. Let me know what you think!

Mel's Favorite Chili (from The Clothes Make the Girl)

(I've never been that into chili until I made this- mmmmmm...good)

Ingredients:

the base:
2 tablespoons of your favorite fat: olive oil, coconut oil
2 onions, chopped
4 cloves garlic, crushed
2 lbs. ground meat (lean beef, pork, turkey, veal, bison, or a mix)
-spices:
2 tablespoons chili powder
2 tablespoons ground cumin
1 tablespoon unsweetened cocoa * (the secret killer ingredient!)
1 teaspoon dried oregano
1 teaspoon allspice
1 teaspoon salt
-liquids:
14.5 oz. can chopped tomatoes
6 oz. tomato paste
14.5 oz. can beef broth
1 bottle light beer (Shiner Lite tastes great!) or about a cup of water
1 tablespoon Louisiana hot sauce

Directions:
1. Heat the oil in a large soup pot. Add onions and saute 'til soft. Add garlic and let heat 'til fragrant, about 2 minutes. DO NOT BURN THE GARLIC. Add the meat and sauté until browned and crumbled.

2. Blend all the spices in a small bowl. Add to pot and stir well, about 1 minute.

3. Add the tomatoes, tomato paste, hot sauce, and beef broth to the pot. Stir well.

4. Crack open the beer and take a sip for luck. Poor the rest into the pot and stir well.

5. Bring to a boil, then turn the heat to low so the pot has a gentle simmer. SIMMER FOR AT LEAST 2 HOURS. Do not skimp on the simmer. Just as rest time is the magic time when you build your strength, simmering is the magic time when the flavors meld.

Variations:
This recipe makes 6 3-protein-block servings of 1 and 1/3 cups each. 

Add additional quality fats with some chopped black olives, green olives, or avocado slices (or all three!).

Add more veggies by serving over a bed of cooked spaghetti squash, grated zucchini, or baby spinach leaves.



*** I ommited a few things because I just didn't have them. Instead of beef broth I just added some water. Don't make the mistake I made of pouring in an entire bottle of dark, strong beer- bad idea- it was kinda gross.  Just keep an eye on the pot and add a bit of water if needed.


Also, I sauteed the meat and onions then threw it along with everything else into the crockpot for 2 or 3 hours.

Kat's Thai Kurry

(this one is even better the next day when the flavors have all sat together in the fridge)

Ingredients:

1 onion chopped
3 sliced zuchinni
a few carrots

a bunch of chopped cabbage
2 c chicken broth
1 can coconut milk
1/2 jar of green curry paste (in the asian section of the store)
salt, pepper

Brown 2 or 3 chicken breasts, chop them up, and set aside.
In the crockpot, combine the chicken broth, coconut milk, and curry paste and mix it with a spoon. We like really spicy food, so if you don't want it very spicy, cut back on the curry paste.
Then add the veggies, browned meat, salt, and pepper.
Set crockpot to Low for about 3 hours.
Around 2 hours in, put in some fresh basil.
Voila!

October Athlete of the Month!

We have so many amazing women in our community, and I want to start highlighting them as much as possible. Everyone has a story to tell. Some have lost tons of weight, some have gained tons of confidence.

This month, our October Athlete of the Month is Cindy Hammes!!

Cindy is in Coach Jessica Sharratt's class and this is what Jess had to say about why she nominated Cindy:

Cindy Before

Cindy Now!

"Cindy started in On-Ramp and moved to 5:15pm class with me at RunTex and when I switched schedules she moved to the 6:15am class and is rockin it. Her form has come a long way, she has leaned out a lot and really goes for it in workouts. She did the AdvoCare 24day challenge, the Paleo Challenge and has just signed-up for the Lean Turkey Challenge which shows me she is committed."

Cindy Hammes

6:15am Women's Only Class at Run-Tex

How did you find out about Crossfit/Crossfit Central?

I first heard about Crossfit last summer. I was at a pool party and ran into one of the Crossfit Central coaches - Megan Parsons. My friends and I asked her what she did to stay fit. It took me nine months to join but once I did I was hooked.

Favorite WOD/Lift:

Back squat or deadlift

Favorite Paleo Meal:

Spaghetti squash, veggies, tomato sauce and chicken

Favorite Cheat Meal:

Chips and salsa with margaritas

I have always wanted to...

Travel the world, there are so many amazing places that I want to experience

Outside the Gym I like to...

spend time with family and friends and be active. Some of my favorite activities include tennis, traveling, taking my dog on walks, and checking out new restaurants.

How has Crossfit impacted your life/what changes have you seen in yourself since starting?

I have lost 5 pounds and 3.5% body fat since June. The mental and physical strength I have gained from Crossfit is unbelievable. I have a new attitude about life and I am much happier all the way around.

In 10 years, I...

will continue to advance in my career, get married and have a family that is healthy, happy and fit

Advice for Newbies:

Don't be intimidated. The trainers and other members of your class are so encouraging and before you know it you will be doing things you didn't think were possible.

Congrats Cindy! Keep up the great work!

Want to nominate someone for Athlete of the Month? Contact me at KatGrosshaupt@me.com