"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!

Women's Only Happy Hour

Last week we had an amazing Women's Only Happy Hour at Parkside, complete with great drinks, tasty food, and some smokin' hot ladies! We will be doing this every month at a different location around Austin. 

Thanks for being part of our Community!

Rochelle Rae from Rae Cosmetics was there with goodies for the Ladies

Meg, Karen, Jess, and Chelsea- lookin' good ladies!

5:30am Women's Only class with Coach Jen

Women's Only Build Day

We are having a Women's Only Build Day for our Habitat for Humanity Fitness Challenge house! 


Date: Saturday July 16  


Who: All Women affiliated with Crossfit Central


Why: Below is the story of the Romo Family who has been waiting 2 years for this home:

At the age of 53, Virginia Romo has worked long and hard to support her children. She’s lived on the same street her entire life and in the same small, run-down house for 20 years. She shares the two-bedroom, one-bathroom house with her two daughters and three grandchildren.  “Being overcrowded feels normal,” her daughters say. It’s all they’ve ever known.

The floors in their kitchen are plywood, there’s no floor at all in the bathroom, some of the walls are missing insulation and sheet rock, and all of the wiring is bad. They do not have air conditioning, so during the hot months of the year, all six of them sleep in the one room that has a window unit. Virginia works two jobs. Jovita, 25, and Valeria, 18, both attend ACC.

The family wants more than anything to have a home where they have privacy and space. They’ve been working hard to complete their sweat equity, building other families’ houses, and they look forward to building their own home withCross fit Central.

To raise money for this Home Build, we are hosting a Paleo Bake Sale on Wed. July 13. So bust out your Paleo cookbooks and pink toolbags  and get ready to put those muscles to work! More details to come!

Expectations of Crossfit Women

Taken from DaiManuel.com

Yes we will expect you to move heavy weight quickly. It is part of being able to carry groceries, pick up your kids, play with your kids, do your job and perform the essential functions of life.
No we will NOT listen to your whining. In fact, the more you whine, the more weight, box jumps, burpees, pull-ups, air squats, shoulder presses, we will make you do.
We want you to curse our names. It means we are doing our job.

We don’t care if it hurts as long as you aren’t getting injured. We WANT you to be able to function better and sometimes it requires pushing beyond what you think you can do. We will always ensure that what you are doing is within an allowable and safe range of motion for you. We will always ensure your form is correct. and we will correct you if it’s not.
No we don’t want you to wear gloves. When in real life are you going to stop to put on your gloves before you lift a box, pick up your kids, or move things around? Why would we want you to do that at our gym?

Yes you are going to get dirty, be sweaty, mess up your hair. Hell you may even break a nail. If you don’t, we aren’t trying hard enough. It just means you need to work out harder! We will push you to sweat, maybe even blood and tears.
Yes you will have to look at how you are eating. Why? because why on earth would you want to put CRAP in your system when you are training for PERFORMANCE? That’s like giving your High Performance vehicle Low octane fuel!

Yes you are going to get leaner, faster, stronger, but it is a process. Remember it takes TIME to get results. Try it for AT LEAST 90 days before you make up your mind as to whether it is for you or not. How can you say it’s NOT for you if you only try it ONCE?
NO We will NOT let you do HOURS of cardio on the cardio machines. We don’t need you to. Plus, that will end up making you frail in the long run and let’s face it, “strong people are harder to kill and more useful in general”

Here’s the deal. We expect you to have some questions, concerns, and issues with your new body. It’s not what you’re used to. We don’t use steroids, don’t promote the use of long slow distance as a substitute for hard work. we want your results probably more than you do., We just can’t put the work in. YOU have to do it. we are here to motivate, educate and give you the tools. The rest is up to you. But knowing your body will change, and knowing things will start to fit differently, understand this is a natural part of the process. Understand that sometimes being athletic means your clothes may change “Shape” on your body. What we see is an amazing and beautiful woman. What we see is power, speed, strength all wrapped up into an awesome package. We may notice you are looking more lean, or more powerful or heck, even stronger, but that is our way of noticing you are getting the results you have been after.

We love you for who you are, and who you are becoming. We cherish that you have taken an interest in improving your life, improving your being and making life easier to live. We are excited about the fact that you have chosen this lifestyle. And while you may have issues with your new body, realize those of us out there that look at you and say DAMN that girl is a CrossFitter, we love that and look forward to your continued success.
Go out today, and blaze through a WOD just because you can… and you’re awesome!

Thank you to Tim Bougie for your amazing photos. A true artist!

Women's Only Happy Hour

How often do you get to see your classmates in normal clothes?!

Mark your calendar for next Friday, June 10 for a Women's Only happy hour at Parkside from 5-7pm. All of the Women's Community is invited. Come ready to mix and mingle with your coaches and classmates- can't wait to see you there!!

When Crossfit Women have a few drinks....