Wednesday, September 29, 2010

New Ladies' Challenge!

Coach Jen Cardella has issued a new challenge to all the ladies:

Click on the link above to read more. Here are the details:

"Starting this Friday I am challenging all of the women's only ladies to get their pull up before December 17th. Pull ups are fun, empowering, and you look like a bad-ass doing them! So let's get serious, ditch the bands, and get the kipping and strict pull ups before Christmas!


A pull up bar must be installed at your house, and you must send a picture to your entire class for proof. ( Academy doorway pull up bar is $20) 

You must work on them every day!


The first 20 women to get a kipping pull up , or 5 strict in a row without coming off the bar, will receive a Lululemon water bottle and headband!!!

Do it for the LULU ladies!

Thursday, September 23, 2010

A Note to the (Not So) Average Woman

Crushing it at the 2nd Annual Women's Challenge

This was forwarded to me by some of my fellow CF Central Women Coaches. It's a GREAT post! Brought to you by 70's Big:

"I wrote this for a friend of mine and some ladies she trains. I figured I’d post it here, because I spent some time writing it for the specific audience. I’m not saying there will be droves of women wanting to lift after I post it, but if you have any friends that should see it, print it out and show them. 
Hi. I’ve heard that you are starting or thinking about starting a new exercise program. Your new exercise program may be CrossFit, P90x, boot camp, or any related intensity based conditioning activity. Your goals in starting this program will probably revolve around wanting to be sexy, healthy, and physically able to enjoy an active lifestyle. I commend you on your choice because it’s the first step in achieving those goals. Your program choice may even be the gateway to sport and/or athletic activity. In any case, there is a lot to learn regarding what is best to achieve your goal, because, well, conventional wisdom hasn’t been truthful to you.
Since you are investing time and money into an exercise program I’ll have to assume you are decently serious in achieving your goals. It’s perfectly fine to want to be sexier or healthier. However, “sexier” is typically interpreted as “losing weight” and “toning up”. What this ACTUALLY means is “losing body fat and having some muscle underneath it to have a nice figure”. Losing weight will just make you skinny. Skinny is not good.
Exhibit A. Skinny=Fail
Losing body fat to get sexy isn’t only about burning and eating less calories: you must alter your metabolism in the short and long term. Exercising in a way that forces your body to optimally metabolize fat and produce lean body mass is imperative for quick results. Nothing does this better than getting stronger through weight training. I realize weight training has a horrible stigma, so I’m taking the time to highlight some of the perks that lifting weights can provide on your journey to a great body and health.
None of the women I have ever coached gained body fat from lifting weights. In fact, they lost body fat while gaining muscle. This happens because lifting weights elevates your metabolism while you’re doing it AND for the rest of the day. A higher metabolism means you’re burning more calories. Doing cardio at a moderate intensity doesn’t elevate your metabolism at all after you stop doing it. High intensity based conditioning/cardio exercise has a similar, albeit lesser, metabolic effect when compared to lifting, but it doesn’t have the same strength and muscle building properties as lifting weights.

When you lift weights, you break up muscle fibers. Your body needs to repair them and improve them so they can either handle more in the future or handle that same load easier. That whole process elevates the metabolism, it makes you stronger, and it will increase the muscle tissue (a little). But you will NOT be getting bulky. You literally have one tenth the testosterone of a guy, and that means you won’t be building muscle very easily. If you haven’t been a muscular woman your whole life, why would you suddenly become “bulky” now? Unless you’re using some kind of steroids, you don’t have anything to worry about.

Lucky for you, muscle tissue is “metabolically active tissue”. This means that the more muscle you have, the higher your metabolism and the better it will metabolize fat. Getting stronger means more muscle which means less fat. To top it off, you’ll be building muscle in your legs and rump, and this will garner positive attention from men and women alike. Whether you are skinny or a bigger gal, squatting and deadlifting shapes your booty in the most desirable way.
Lifting positively effects your metabolism for fat burning purposes and can help shape you into that appropriately curvy figure you’ve always wanted, but that isn’t all lifting is good for. More muscle mass and less body fat have tons of health implications. You’ll find that you don’t get sick as much, you’re able to handle viruses/infections easier, you won’t feel fatigued throughout the day, and you’ll start improving on all of those little tests doctors like to give you on your yearly check ups (not the gyno, the real, non-creepy doctor). Bone density will no longer be an issue because you’ll surpass the credentials for “weight bearing exercise” by training with a barbell. When you are stronger, your conditioning workouts will be more effective because you’ll be able to do more work, go faster, and/or go longer. If you are doing any of these three things, then you’re getting more worth out of the time you are exercising than you were when you were weak (i.e. you get sexier/healthier faster). If you’re going to invest the money and time, you might as well use it optimally!

Whether it be feeling better, getting in shape, looking better, or being more healthy, weight training will help get you there. As you get stronger you’ll be delighted to see your lifts increase gradually yet steadily. When you’re squatting 120 pounds, you’ll look back and think, “I used to only squat 45 lbs…I’ve come a long way.” All women who lift cite this sense of empowerment they get from lifting as an exhilarating feeling (in six months you’ll be able to lift more than most “men”). I’m not suggesting that lifting weights should be your primary training method, but when your trainer suggests or implements it, don’t give her so much hell. The fact that getting you stronger is part of her plan means you hired the right person."

Will running on the treadmill and doing machines prepare you for this?

Monday, September 20, 2010

Fight Gone Bad 5 is Almost Here!

Check out this FGB video from a few years back. See anyone you know?!

This coming Saturday is Fight Gone Bad 5 at Westlake High School! This is one of the most fun events of the year and you don't want to miss it!  Sign up here to participate- you need to raise at least $50 to compete and it's for a great cause.

What is Fight Gone Bad? 

In this workout you move from station to station after a minute. You move through all 5 stations continuously before resting (for one minute).  Repeat 3 times for loads of Fun!  The following weights are the Women's Rx/Intermediate. The stations are:
  • Wall-ball: 14/8 lb. ball, 10 ft target. (Reps)
  • Sumo deadlift high-pull: 55/35 lbs. (Reps)
  • Box Jump: 20″ box (Reps)
  • Push-press: 55/35 pounds (Reps)
  • Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point

It's scaleable for all levels and really is a lot of fun. See you there! 

Sunday, September 12, 2010

September 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.

Last month, Coach Jessica Sharratt hosted a Paleo-ish Challenge open to anyone who wanted to join in. All the competitors put $10 in a pot and whoever had the least number of cheats at the end of the month won the money. It was a Paleo-"ish" Challenge because there were some concessions. You can read more about it here.

The winner of the Challenge was Cheray Ashwill- with ZERO cheats!!!! So I wanted to highlight her as the September Athlete of the Month.


After almost 2 years at Crossfit Central

Cheray Ashwill

5:30am MWF Women's Only Class

Why did you decide to do the Paleo-ish Challenge?
I decided to do the paleo-ish challenge because I had been on an eating vacation for three weeks. My children were out of town and we were eating out and drinking tequila every night. I need a kick start to reel it in!

What kept you going?
The thought of winning! I am super competiitve and I wanted to see if I had the discipline to win. The Women's Challenge was also during the paleo-ish challenge, so I wanted to eat my best to perform as best as I could for my team.

How did you find out about Crossfit/Crossfit Central?
Crossfit Central is close to my neighborhood and I was intimidated for weeks just looking at it. I went in one day to check it out and saw Carey doing a personal training session and nursing her baby. I figured, it couldn't be that bad:)

Favorite WOD/Lift:
Anything but Fight Gone Bad!/ Deadlift

Favorite Paleo Meal:
Steak with grilled vegetables

Favorite Cheat Meal:
Chicken and waffles from 24Diner with champagne

I have always wanted to...
live abroad. I would love to immerse myself in a completely different culture and language.

Outside the Gym I like to...
Spend time with my family and friends. I love to eat out and check out new places in town!

How has Crossfit impacted your life/what changes have you seen in yourself since starting?
I have become more confident in my athletic ability.I have learned to set and stick to my goals. I have lost 10% bodyfat and 4 jean sizes since I started.Crossfit has impacted my life in so many positive ways.

Proudest accomplishment:
My two wonderful children, Avery 16 and Liam 13, and entering our 20th year of marriage!

In 10 years, I...
will be traveling around the world without children:)

Advice for Newbies:
Keep at it, find your group and get involved. Crossfit Central is such an awesome community.

Congrats Cheray! Keep up the great work!

Want to nominate someone for Athlete of the Month? Contact me at

Thursday, September 9, 2010

Burpee Love

Visit for more Videos

How long would it take you to do 33 Burpees? Can you do it in 90 seconds?! Check out this link to other people on SicFit who sent in their videos.

Fight Gone Bad is coming up on September 25 at Westlake High School- get ready!

Wednesday, September 1, 2010

Regularly Play and Learn New Sports...

Those are the last 6 words in the infamous "Fitness in 100 words or less" by Greg Glassman. Web Smith wrote a great post about this a while back, and it got me thinking about how I need to get out there and do something like a triathlon or learn something new like rock climbing. (And if you've never read Web's blog, you will not be disappointed. Always good stuff.)

With the cooler weather of Fall approaching, there are some really fun events coming this way.

The Zilker Relays are this Friday. The race consists of a four person team who each run a leg of 2.5 miles around the perimeter of Zilker Park. You can run, walk, or whatever. Since it is on Friday night, there'll be plenty going on afterwards too! Go here for more info.

The Warrior Dash is "the ultimate event for thrill seeking athletes". Check out their website for their next Central Texas event on Nov. 21. I may have to do that one! 

This looks like a fun way to run a marathon as a team. There are 5 legs and you can choose which leg you want to run based on your fitness level. The legs are 12K, 10K, 10K, 5K, 5K. The course starts and ends at Auditorium Shores right in the heart of Austin on Sep. 26. Go here for more info

Pick something fun and go do it!