Crossfit Women Christmas

Thank you to everyone who came out to the 4th annual Women's Only Christmas Party last week. It was so much fun to see all the beautiful women in our Community!

Santa always comes to visit!

The Ladies of Relentless ATX

Carey giving a Toast to 2011!

Jordan & Ashley

Check out more pics from the Party on our Facebook Page!

Women's Only Christmas Party!

You can always count on the Coaches to add some Bling to the Holidays!

  According to CrossFit Central tradition, our Women's Only Program kicks off the Christmas season with the 

Women's Only Christmas Party

Friday Dec.2

6:30-11pm

Ask your Coach for the address or email me at

KatGrosshaupt@CrossfitCentral.com

ALL females in ANY program (Relentless, ATX, RedBlack, Trigger Point, etc) are invited!  

Join us for treats, wine and great company!  Our coaches promise to add a spark to the night with their surprise outfits!  This is our chance to celebrate all of your accomplishments of 2011 and spread the Christmas Joy.

This year we are teaming up with SafePlace of Austin to ensure families in need have a great Christmas!  Athletes who choose an item from the SafePlace Wish List will be entered into our Christmas Drawing.  Each gift or $10 in cash will earn one ticket entered into the drawing.  Enter multiple times to increase your chances to receive one of many gift certificates for a night out on the town!

See you there!

Thanksgiving Survival and a Recipe

It's the week of Thanksgiving. Everyone is scrambling around buying their canned pumpkin and marshmallows for their sweet potato casserole. Oh and don't forget those little crunchy things that go on top of the green bean casserole slathered in cream of mushroom soup......


I think I already have a tummy ache!


I don't know about you, but in our family, there are certain dishes that have their permanent place on the dinner table at Thanksgiving. You know how it is- Great Aunt Martha always brings the sweet potatoes, your Mom always makes her famous Rice Dressing- her mom's recipe of course. To top it all off, the Pecan Pie is waiting for you over on the side table with all the other desserts- just sitting there in all its Karo corn syrup goodness.


The holidays are all about Tradition and Family and Food. As such, it can be hard to maintain healthy eating habits in a houseful of 30 people who all think you're the weird one who doesn't touch the rolls because you're on "that weird diet where you don't eat carbs- what is it again? Atkins?"


Oi vey....


It can be really easy to be judgmental during this time of year. Your sister who's been going to Weight Watchers is happily scarfing down the dessert she made that's only 1 Point but is laden with chemicals that make up fake sugar and fake Cool Whip.


What I try to remind myself during this season is to be an example. I've noticed that people ask lots more questions about what I'm eating and what kind of working out I've been doing if I just allow them to come to me. They don't feel threatened. They don't feel guilty. They are naturally curious.


Last year I brought a butternut squash dish that was similar to the traditional Thanksgiving fare. It was a huge hit- probably because it wasn't "weird diet food". It was familiar with a different twist. Non-threatening!


I've included the recipe below and I hope you have a very Happy Thanksgiving (And it's ok if you have a small piece of that Pecan Pie. I know I will!)

Butternut Squash with Cranberries

courtesy of Paleo Plan

Ingredients

• 1 small butternut squash, peeled and diced into 1/2" pieces
• 1 Tbs coconut oil
• 1/2 sweet yellow onion, diced
• 2 cloves garlic, peeled and sliced
• 1/2 cup dried cranberries
• 1/2 (403 mL) can coconut milk
• 1 tsp curry powder
• 1 tsp cinnamon

Instructions

1. Preheat oven to 425° F.
2. Place diced squash on lightly greased baking sheet and bake for 15 minutes. Remove from oven.
3. Heat a large saute pan over medium-high heat.
4. When pan is hot, add coconut oil, onion and garlic and cook until slightly translucent (about 5 minutes).
5. Add squash and cook an additional 2-3 minutes.
6. Add cranberries, coconut milk and spices, and stir frequently until milk is fully heated (another 5 minutes).

Barbells for Boobs

Barbells for Boobs is coming SOON! This year the event will be held at Crossfit Centex in Belton, Tx on October 15. We are hoping some of our fabulous women (and men!) will represent the Double Cs at this very important Community event.


What is the event? In this workout, you perform "Grace"- 30 Clean and Jerks for time. The weight used for men is 135 pounds and 95 pounds for women. During the Amazing “Grace” fundraiser all participants may modify the weight used in order to accommodate their physical abilities. Read more about the rules here. 

This is an amazing fundraising event that benefits Mammograms in Action- a non-profit breast cancer organization with the mission of providing funding for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer. 

The Pink Bra Tour is getting ready to launch featuring a selection of premier Barbells for Boobs Amazing Grace events. During the month of October, this caravan of CrossFitters will make their way across 20 states from west to east and attend 16 Amazing Grace events in 31 days!

The Pink Bra Tour is more than just a fundraiser, it’s a collective of athletes embarking on a journey across the country with one purpose: to join forces with the community and raise awareness of breast cancer and proactive healthcare. MIA is the last resort program for those in need of screening and diagnostic procedures.

The Pink Bra Tour is part of a bigger movement to share a strong voice and affect change with the hopes to reach thousands of people with these simple but important messages. Prevention is possible, early detection is key. Don’t wait until you’re 40. Be aware, ask questions and get checked.

Register today!!!

Showing up...Doing the Work

"Change is not a process for the impatient."- Barbara Reinhold

The other day there were a few newbies in my class. They were fresh out of Elements and it was their first class day. We all remember that day- it's like the first day of school- a bundle of nerves as you get out of your car- not sure what to expect- not sure if you can even make it through the workout!


We've ALL been there. I remember very vividly my first day of Crossfit. I think I may have teared up a few times during the workout (Angie!) wondering what the heck I was doing there, how would I ever be able to do what these other girls are doing, is everyone watching me, why can't I get these movements right, why is this so HARD?!?!


It's a Journey. A Process. Dare say... An Adventure.


You most likely won't get a kipping pullup in a week. But each day you show up- each day you put forth your best- you ARE making progress. It may seem minuscule, but you are training not only your Body, but your Mind. 

How often, at your old gym, were you on the treadmill or doing some machine, and you said "Ok, I think I'm done" and walked away? This doesn't happen in CrossFit. You don't quit. You keep going. No matter what. You get it done and you Finish. Period.


I can't tell you how often this has bled over into my life. Things get hard. Things seem insurmountable. But... I


DON'T. EVER. QUIT.


So no matter if you've been at this CrossFit thing for 3 years or for 3 days, know that you are on a Journey and that it takes time. And keep going. The Results, the People, the feeling of Accomplishment- it's all worth it.

Phabulous Photos by Bougie Photography

Women's and Kids' Clothing Swap!

Anyone else have this lunchbox as a kid?!

It's Back-to-School time already! 

Time to go through all your old clothes as well as your kids' clothes too. Bag them up and bring them to Crossfit Central for our 

Women's and Kids' Clothing Swap

THIS Saturday, Aug.20

8am-10am

Bring your clothes separated by Kids and Women's up to Crossfit Central on Thurs 8/18 and Fri.8/19 before 4pm

You will get a ticket that is your admission for Saturday.

On Saturday, show up and Shop 'til you Drop!

Needed:

clothes hangars

volunteers to help sort and set up on Friday afternoon from 3:30-5pm

This will be our 3rd year doing this and it is always a blast!!!

Questions? Email me at KatGrosshaupt@CrossfitCentral.com

Your Ideal Life

Lisa Thiel at the 2011 Crossfit Games

If you had no limitations, what would you choose to achieve? If you could get up from where you are right now and go to do literally anything, what exactly would it be?

You instinctively know there are things that matter to you more than anything else. It’s important to remind yourself specifically of what they are.

You may not be able to fully achieve your ideal life right now. Yet you absolutely can take very clear, definite and effective actions today to move your life in the direction of that ideal.

With every choice, with each decision, you are progressing in one way or another. Know clearly where you want to go, and even the little moments will bring you closer.

Your life is a continuing manifestation of your most firmly held intentions. So focus on the intentions that you most sincerely and passionately desire.

The dreams that come true are the dreams with which you are most intimately and consistently familiar. Know precisely what you want, and the living of your life will make it real.

— Ralph Marston

Read more: http://greatday.com/index.html#ixzz1UJ6et9sZ

Iron Belle Special Guest: Aly RX STAR

Being my Best is Being Extraordinary beyond measure, stronger than my own strength, triumphant  over defeat
- RX STAR

August 27th will mark our 3rd annual Women's Only Challenge, The Iron Belle.  We are Excited to announce that we will have a guest appearance from the one and only Aly Wallier of RX STAR.  Aly is traveling all the way from sunny California for the event.  Our very own rockstar, Carey Kepler,  will be giving and exclusive Goal setting presentation, that you will not want to miss.  

Who is Aly?

Her Life Moto: "Motto in Life: Simplicity is Knowing, BEING, and Achieving, Smile as much as you can, laugh more often than not, and never forget to thank the people who helped you reach the stars you aimed for. I am what I am."- Aly

Habitat Home Build

As you know, we- the Crossfit Central staff and Community- have been involved in the Habitat For Humanity home build for the past few months. Maybe you heard about the fabulous Bake Sale we had last week or seen pictures of some of the coaches hammering or digging post holes.

This Saturday was my first time out to the House to work. I showed up and the task at hand was setting the posts for the fence. Carey was busy filling the holes with cement, along with a guy named Manny who I ended up working with pretty much the rest of the day and learned he is getting a Habitat house in the Fall!

Let me tell you that those few hours I spent out there were some of the hardest, sweatiest hours I've worked in a while. But it was also so completely rewarding for a number of reasons.
1. I got to meet new people. I love meeting new people, and you tend to learn a lot about people while mixing concrete!

2. I got to shoot the $#^t with Carey. I never get to see her, so it was nice to hang out (while mixing concrete) and see what she's been up to- apparently not much except training for some competition... :)

3. I got to see the pride in the future Homeowner's eyes as she sweated right along side of us with paint in her hair. I can't even imagine how excited she is to have a nice, safe, functioning home. 

As I drove home that afternoon, filthy (from you guessed it- mixing concrete!), sunburned, and tired- I was suddenly overcome with Gratitude. Gratitude for my Life, my Family, and the idea of Community. Austin is a very service-oriented community. You know- I Live Here, I Give Here? 

Digging- for Time!

I hope you will join me, along with the Crossfit Central coaches and staff, next weekend for the final Build Day. Come for an hour, come for the day. We need your help to finish this house. We also need help fundraising the remainder of the money needed to complete the house. Every dollar matters!

If you have any questions or would like to donate time and/or money, please email me at KatGrosshaupt@CrossfitCentral.com

I'll see you next weekend!

Iron Belle Challenge

Mark your calendars for Saturday August 27 for the Crossfit Central Women's

Iron Belle Challenge

This annual outdoor meets indoor, women's only event is going to be incredible!  The Iron Belle is guaranteed to test all metabolic pathways, create team synergy & be lots of fun.  Our women will take on outdoor events on the Shoal Creek Trail, then find their way to two indoor events back at CrossFit Central on Burnet Rd.  New this year, we are hosting both a competitive division & a fun division.  This is perfect for experienced CrossFitters and anyone interested in trying a competition for the first time.  Begin choosing your teams of three and stay tuned for more details!

***This event is open to ALL female clients in all programs- Relentless Bootcamps, Indoor, ATX, and those in co-ed classes


Here are some pics from last year's Challenge:

Matching outfits are a must!

Medballs are VERY versatile!

There could be a sandbag or two involved...

The Unknown and Unknowable!

Happy July 4th

Today is a holiday for most of us. Before you head out to the Lake or to hang out with family and friends, take a moment to honor those who have served our Country. Crossfit is known for honoring fallen soldiers, so here are a few WODs you can do at home, and be sure to check out the complete list of Hero WODs here.


"Arnie"
Use a KB or DB
21 Turkish Get-ups R arm
50 Swings
21 OH squats, L arm
50 Swings
21 OH squats, R arm
50 Swings
21 Turkish Get-ups, L arm


"Lumberjack 20"
Modified for use in the garage if you have little/no equipment
20 KB/DB Deadlifts
400m run
20 KB swings
400m run
20 OH squats (10R/10L)
400m run
20 Burpees
400m run
20 Pushups w/hand release
400m run
20 Tuck jumps
400m run
20 DB squat cleans
400m run


"Griff"
2 rounds:
800m run
400m run backward


Have fun today and be safe!

Benchmark: CrossFit Total

July's Benchmark..... CROSSFIT TOTAL!

What it is?  You have 3 attempts to find your MAX Squat, Press and Deadlift.  

Your Score: is the total of the three lifts.  **For Example Squat: 160lbs, Press: 75lbs Dealdlift, 185lbs, Your Total would be: 420

Read Why Coach Jessica Sharratt loves coaching Women through CrossFit Total

"'CrossFit Total'  for the women's classes. I love when the women's classes do total!!! Why? Because when most women start crossfitting and they see a max or heavy lift on the board they don't like it. They ask me things like, "are we not doing any cardio today?" Or, "I don't want to get big so can I just do lighter weights more reps?" Or they tell me there is no way I can squat that much, press that much or lift that much. 3 months later the magic of crossfit happens and they are loading up the bars and hitting HUGE PR's and laughing, high fiving and encouraging each other and at the end of the class they feel empowered!" 

Ok, let's get down for to the fun... What big #'s are the Ladies of CrossFit Central hitting? Below are just some of the MANY July's PR's! 

Kelly Marco-

"Just wanted to make sure the whole world knew Kelly is bad ass and making her way up to RX for ALL the workouts. Watch out ladies!"-Coach Jen C.

Deadlift-

Old PR = 165lbs

New PR = 185 lbs

Back squat - 

Old PR = 155 lbs 

New PR = 165 lbs

Lisa Evans-

"SOOO happy for myself today--had a great class with Crystal and PRd my DL by 20# to 215!!!!!  I also PRd my squat on Monday by 5 to 160.  Hooray for LL. ;)" -Lisa

Deadlift

Old PR=185lbs

New PR= 215lbs

Katie Drilling

I always tease that we should re-name "CrossFit Total" to "Katie" because she ALWAYS blows it out of the water with PR's." -Coach Jess 

Deadlift

Old PR= 255lbs

New PR= 280lbs

Stacy Martyak 

"Stacy has really stepped up her game by coming to class 3x/week, finished the Strength and Beauty program with success and now added personal training with her husband 1x/week. She is dedicated and her workouts prove it! Huge PR's on ALL lifts".- Coach Jess

Back Squat

Old PR= 175lbs

New PR= 195lbs

Press

Old PR= 80lbs

New PR= 90lbs

Deadlift 

Old PR= 185lbs

New PR= 200bs

Jessie, Jennifer and Natalie
"I have pleasure of coaching Jessie, Jennifer and Natalie every  MWTh @ 6:45pm. They all have amazing Heart, Attitude, and Work Ethic! They push each others perceived limitations as well as the entire class.  They have really stepped up their game and it hasn't gone unnoticed"- Coach Alex

Jennifer Concannon

Deadlift

Old PR= 185lbs

New PR= 205bs

Jessie Litteaur

Deadlift

Old PR= 205lbs

New PR= 225lbs

Press

Old PR= 75lbs

New PR= 85bs

Natalie Douglas

Squat

Old PR= 155lbs

New PR= 175bs

Deadlift

Old PR= 225lbs

New PR= 235bs

"It's normal to perform at submax levels daily"-Dutch Lowy

For the first time in my life I have a "specific" training plan. When I received my first 4 weeks of training I was excited and ready to go.  As excited as I was, it was difficult doing everything as written because it seemed I should be doing more.  I was overcome with frustration as I was forced to learn and adapt to new training methods while I felt I wasn't improving.  I would become annoyed when I had rest days in which I felt I could push my body further.  The thoughts kept running through my mind, "If I could just get in their and get extra work in, it will help!"

Some background on me...
Most of my athletic career can be attributed to my stubborn determination.  I did extra workouts, stayed late to finish, worked harder on off days, and practiced skills feverishly.  When I wasn't working I was thinking and dreaming of how I could get better.  Obsessive? Maybe.  Stubborn, determined and passionate? Yes! 

Fast forward to NOW!  "Patience Iago, Patience" (a key virtue to training).... I wanted improvements and PRs fast.  I wanted to be at the top.  But I stuck to the training plan... on the off days I was off, and on the days I wasn't seeing what I wanted I kept trudging through. 

And on to my First Lesson....
I have come to learn that everyday will not be your "best day".  In-fact when training you will be at "submax levels daily." So for those that are looking serious training and improvements in athletic performance you must accept you will not be 100% daily and weekly. You will not hit a PR everyday, you will not feel fast, light and untouchable.  In-fact for some time you may even feel de-conditioned when you are on a training plan. It takes your body a bit to change and adapt, but don't worry you will get back to feeling good!  When you start feeling really strong, almost invincible, this is when you will be hitting PR's or when you will have your big competition (peaking phase). That is why proper periodization (timing) in your training is important. You should be at your best the week of competition, if you have planned and trained correctly. 

Don't freak out if you aren't seeing what you want.  Trust your training plan, look at your goal and know everyday is not going to be about breaking PRs.  If you are giving  all you got, which is relative day to day, then get ready for the big accomplishments that are to come. Don't be surprised....  I wont because I have followed my plan and I know what I have deep down inside and it is something untouchable that is yet to be seen.
There is something in that old theatre saying- "bad rehearsal means great performance." - (yes I was a theater major) 

Check out Dutch Lowy's blog for some other great tips on training!