Monday, May 31, 2010

On to the Games!

Congratulations to all of our Crossfit Central athletes who came out this weekend and gave it their all- in body , mind, and spirit. In case you weren't glued to Twitter all weekend like me, here's how it all turned out:

Crossfit Central Affiliate Team......1st place

Jen Cardella.....3rd place

Jessica Sharratt.....4th place

They will be headed to the 2010 Crossfit Games in July! To read more, go to the Games site

Tomorrow night, June 1, is "Be Selfish Night" for the women of Crossfit Central. It starts at 7pm at Crystal McReynolds' house. Contact Lauren Sheehan for more info!

Friday, May 28, 2010

Regionals Bound!

Good luck to all the amazing Crossfit Central athletes who are competing at Regionals this weekend!

Stay tuned to for live coverage. Here are the workouts:

Individual event 1 - Snatch/OHS
10 Bars will be set up for men and women – 20 total per heat.
Weights for the men’s bars:
Weights for the women’s bars:

At each station athlete must complete:
1 Squat Snatch with 2 Overhead Squats or 1 Power Snatch with 3 Overhead Squats
Athletes will have 45 seconds to complete all three movements.
Athletes will have 15 seconds between stations.
Athletes will finish the workout when they are unable to complete all 3 movements within 45 seconds.
Movement standards PDF.

Individual event 2 - Weighted half Cindy
10 Minute AMRAP of:
5 Pull ups
10 Push ups
15 Squats
Men will be wearing a 20lb short weighted vest, Women will be wearing a 10lb short weighted vest. Movement standards PDF.

Individual event 3 - DU/DL/SBR/Row
For time:
100 Double Unders
3 Rounds of:
10 Deadlifts(275/185lbs)
1 Sandbag run(75/50lbs)
Then row 1K
Movement standards PDF.

Individual event 4 - Final Event
For time:
10 Muscle Ups
15 Handstand Push Ups
20 Squat Cleans (155/105lbs)
Run the Block
Movement standards PDF.

Affiliate team event 1 - Deadlift and Double Unders
In teams of 4 athletes (2 men / 2 women) AMRAP in 7 minutes of:
2 men have to complete 100 double unders then 25 deadlifts(225lbs) total, in that order
2 women have to complete 100 double unders then 25 deadlifts(155lbs) total, in that order
Once the entire team has completed 200 DU and 50 DL, they spend the remainder of the 7 minutes completing as many reps as possible of either deadlifts or double unders. Only one man and one woman can be working at a time. Two bars will be provided for each team. Movement Standards PDF.

Affiliate event 2 - The 100’s - Affiliate
100 Thrusters(115/75lbs)
100 Push Ups
100 Hang Power Clean(115/75lbs)
100 Ring Dips
100 Overhead Squats(115/75lbs)
Teams of four athletes. Only one team member can be working at one time. teams must complete all 100 reps before moving on to the next movement.
You must move as a team. Movement Standards PDF.

Affiliate event 3 - Row
As a team, max distance row in 24 minutes.
Each athlete will perform 3 rounds of 2 minutes of rowing for maximum distance. There will be a continuously running clock
Teams of 4 Athletes. Only one athlete will be working at one time. There is one rower per team. Team members will switch off rowing every 2 minutes until everyone has rowed 3 times and the 24 minute limit is up. Movement standards PDF.

Get some!!

Tuesday, May 25, 2010

Right On, Sister...

Taken from Crossfit Watertown, a.k.a. She-Who-Says-it-Better-Than-I-Ever-Could:

If I really think about it, I know the barbell can’t save me.

It can’t offer me eternal salvation. Or money. Or even peace with all my decisions, however difficult they were.

The barbell can’t soothe a crying baby,or cure cancer, or even bring me back that split-second decision to accelerate on a wet North Carolina curve years ago in that little red car.

It can’t make me prettier, or smarter, or more accomplished.

By all rational thought, I should discard the barbell and buy some Mom jeans and take up scrapbooking or Zumba or some kind of “fitness” class wherein I try to dance or gyrate my way into a sexy body. That’s what “sensible women” of my age do, isn’t it?

But I doubt those sensible women have felt the cold steel in their hands. They probably haven’t wrapped their fingers around a 70 lb barbell and snatched it 30 times in a row, in the middle of a 2K rowing sandwich. They most likely have not felt the power of bringing that weight overhead and then throwing it down, rubber bouncing up from the ground, chalk particles wafting like snow through the summer rays of sunshine beating across the floor. Those women still think a workout must involve a cardio machine, and, maybe, if they’re feeling adventurous, a weight machine.

They don’t know they are a weight machine. The years are taking their toll. They can either carry that weight on their hips and their butts and their bellies for the rest of their lives . . . or they can put it in their hands, on a barbell, and toss it above their head. Maybe grunt. Most likely swear. But feel the power. Be the strength. Become dominant over themselves, over others, over the world right in front of them.

Because once you truly experience the power of the barbell, you can’t ever go back. It’s like that part in the old movie “Thelma and Louise” when Thelma says, “You know, something’s, like, crossed over in me and I can’t go back, I mean I just couldn’t live.”

There’s no going back now. Something’s, like, crossed over in me. Weak and mediocre just won’t cut it anymore. I just couldn’t live.

No, the barbell can’t save me . . . because I guess it already has.

(Words by Lisbeth Darsh/CrossFit Watertown.)

Monday, May 24, 2010

Farm Fresh Produce at Crossfit Central!

photo courtesy of

Farmhouse Delivery is a delivery service that has teamed up with Crossfit Central to provide our community with locally grown produce, dairy, meat, and eggs.

There are a few specials for You:
  • The first 30 people who sign up will have the option to pick up their produce at Central
  • The first 30 people who sign up will have their $20 set up fee waived
  • By signing up, you will be entered into a weekly drawing for $25 towards any non-produce item such as grass-fed meats, farm fresh eggs, and dairy

Here is one thing I found on their FAQ page:

Where does the produce come from?
Our produce comes from Rain Lily Farm, Montesino Farm, Ringger Family Farm, Acadian Family Farm, Tecolote Farm, G&S Groves, and other small local farms. The farms we work with are either certified organic or use organic, sustainable methods for growing your food. Each bushel contains a list identifying the farm where each item was grown. We also offer field trips to the farms we buy from so you can see your produce growing yourselves!

Be sure to check out their website for more details!

Farm fresh produce delivered right to your door= no more excuses!!

Saturday, May 22, 2010

Weekend Links for You

This post is inspired by MDA's Weekend Link Love. Here are some interesting articles/sites for your weekend reading enjoyment!

A good but lengthy article about how shoes and sitting adversely affect our bodies. Good for all you Vibram enthusiasts! Great fitness articles geared toward women- served up with a bit of sass

Finally- The ultimate Paleo food: Breastmilk! This is the easiest and most cost effective way to reverse the deplorable state of health in our country. Check it out:

Thursday, May 20, 2010

Mark Your Calendar for June 1!

Have you met Lauren Sheehan
You might have seen her around with this guy :)

She is a new face at Crossfit Central and does a lot of really cool things! Lauren is the co-founder of Primal Eating Modern Table, is an Inner Presence Coach, a Crossfit Coach, and a Feminine Essence Cultivator- make sure to visit her Blog to find out more. 

Lauren is hosting a Be Selfish Night next Tuesday June 1 for all Crossfit Central Women  (you don't have to be in the Women's only program. You just have to be female!)  Here is what Lauren wrote:

Dear Crossfit Central Women, 

When was the last time you took time to sit down, be silent, and check in with your body? When was the last time you took the time to nurture yourself? A lot of us have had little or no personal support in deliberately creating happiness and connection as we grew up. Women have so much wisdom and it multiplies when we gather together to support each other. 

My passion is empowering women and creating the space for people to connect to their authentic selves and know how to create and live their passions.  I invite you all  to join me for the first Be Selfish NightBe selfish nightis all about connecting to yourself and other women in an inner presence circle.

An inner presence circle gives people an avenue to practice feeling authentically powerful, whether things are falling apart for them, or coming together. They are member facilitated and provide a space to learn how to better hold our focus on creating joy, acceptance, passion and clarity in a rapidly transforming world. 

Inner presence circles are the perfect medium to have an open discussion about issues and topics that we may not get to talk about as much as we would like in a safe and supportive environment. If you are passionate about creating your own life, love, and happiness then you will love to have this night of discussion, connection, and clarity.

Coach Lauren

When: Tuesday June 1st
Where: Coach Crystal McReynold's House

If you plan on coming, post to comments. I hope to see you there!

Monday, May 17, 2010

Take Care of the Skin You're In

Summer is almost here. Clothes are getting skimpier, and soon you'll be donning your new bikini!

I wanted to take a moment to remind you to take care of yourself this summer. Skin cancer is very real and can happen to anyone.

I had a malignant melanoma on my left arm removed when I was only 24. Never in a million years did I think I would get skin cancer- especially at such a young age. Luckily my doctor got it all and I found it before it began to spread. But it was truly one of the most terrifying ordeals of my life thus far.

It is extremely important that you check over your body once a month or so. Look for any moles that have changed- are darker, have jagged borders, or just look different. Get your roomate, husband, or friend to look over those places you can't see.

Be smart. Tan is nice and all, but use good judgement so you can be around to enjoy your life.

Monday, May 10, 2010


What is success?

The Webster Dictionary defines success as "a favorable or desired outcome."

I think most of us, when we think of success, we think of wealth or attaining a huge goal. Not long ago, Carey asked me to define my idea of success.

It was really hard for me to put into words!

Some days my idea of success is making it through the day with everyone clothed, fed, and reasonably happy.

Some days my idea of success is crushing a WOD and getting a PR..... or just showing up.

Everyone has different goals. Everyone is coming from a different place, and we can't compare ourselves to others as a gauge of our success.

The point of all this is that it is important to define Success for yourself. What will make YOU feel successful? What is your gauge for success in your life?

I'd love to hear your thoughts. Post to comments!

And if you see Win around the gym, be sure to give her a big high five.

Sometimes abstract ideas and concepts are the hardest to define, but ultimately the most important.

Have a great day!