Sunday, January 29, 2012

How was your SWEAT session?

There is nothing like a good sweat! And if you think of every drop being fat leaving the body, wouldn't you want to sweat just a little more. Lets think of it that way. The challenge is to start sweating sooner and longer every time you go to your WOD.

What will you do to make that happen? Wear an extra layer, move your feet a little faster, pump your arms a little harder, pick up a little more weight, run fast, faster, fastest?

is very cleansing for your body. Various cultures throughout time have embraced this fact as demonstrated by the prevalent uses of sweat lodges, bath houses and steam rooms in numerous traditions. When you sweat, your body undergoes a series of processes that allow for the release of toxins and an increase in metabolism.

What Is Sweat?

Sweat is made up mostly of water but also contains minerals, urea, lactic acid, ammonia and sugar. Sweating is your bodies way of regulating its temperature. When you run long distances or exercise in hot weather, for example, your muscles exert themselves and your body overheats. Sweating is your body’s way of bringing your temperature back to normal.

The Benefits of Sweating

When you sweat, you breathe faster, your heart works more, your circulation improves and your metabolism accelerates, all in an effort to resume your normal body temperature. Because your circulation is increased during sweating, many of the toxins and impurities are able to exit your body by way of your open skin pores. This is a good reason to exercise to the point of sweating or to sit in a steam room regularly.

Your skin also benefits from sweating. Your skin pores open and any dirt or impurities on the surface layers of the skin have a chance to exit. Sweating regularly, if followed by proper cleansing, will help you to achieve softer and smoother skin.

It is believed that the immune system also benefits from sweating. When your body heats up, your body generates more white blood cells. This strengthens your immune system.

Sweating for Weight Loss

Sweating has been discussed heavily as a tool for weight loss. The weight that you lose through sweating is water weight. This weight is quickly replaced when you replenish your fluids. However, activities that lead to sweating often burn up calories. Sitting in a sauna uses up energy as your body tries to restore your normal temperature. If you are sweating because you have been exercising, you have been burning calories.

So, sweating as part of a weight loss program means that your body is eliminating toxins and burning up calories. Just be sure to make sweating a part of a larger program of balanced nutrition and exercise for a maximum effect.

Sweating for Stress Relief

Sweating can also be very relaxing for both your body and your mind. When you sweat, your body’s muscles are warmed up by humidity and heat. This helps to release the stress and fatigue brought on by muscle tension.

SO SWEAT! Sweating is healthy and cleansing. It helps your body get rid of toxins. It cleanses your skin. Sweating gets your circulation going and increases cardiovascular activity. It increases your metabolism, leading to calorie burning. It boosts your immune system. Sweating is also an effective stress reliever.

information from

Friday, January 27, 2012

Freaky Friday

In our own minds we get to be who we want to be how we want to be when we want to be...who are you?

What makes Friday's Freaky?

Have fun this weekend!

Wednesday, January 25, 2012

Wanna get strong?

Jen Cardella is Lean Lifting at RedBlackGym This program is designed specifically for women who want to go heavy and perfect their Olympic lifting skills and technique. This is the perfect opportunity to gain a solid foundation and work on the specifics with one of RBG’s top female coaches.

Jen Cardella has been a CrossFit Central Women's coach for over two years, a CrossFit Games Competitor as an individual as well as a CrossFit Central teammate. Her drive and determination to get work done is hard to find. Many of the Women from the CrossFit Classes at Central have taken on one extra day of Lean Lifting to get stronger and better at all of the barbell movements.

If you have not checked out one of Jen's classes you must do so! RedBlack Gym has lots of fun toys, chains, the yolk, the log, the tire, sandbags, atlas stones, the sledge hammer. Hmmm, not sure this is for you? The first time you pick up one of these and move it with good form and power, you'll be begging for more!

  • Pre-Rec
    Must have 6 months CrossFit experience at a CrossFit facility. For questions or concerns contact Jen Cardella –

Tuesday & Thursday 6.00am – 7.00am

Tuesday & Thursday 9.00am – 10.00am

Monday, January 23, 2012


The "Helen" Challenge - You vs You
brought to you by Champion Mindset & powered by CrossFit Central Women's Only Program

Friday, January 20, 2012

Helen Challenge: Registration opens today!

The HELEN Challenge is designed for women to challenge the mental barriers that are put up when facing fears in competition! This Challenge will allow you to learn the basic mental practices necessary for you to have success in a workout, while in a competitive environment, to achieve the results you want. The competition is open to everyone and scaled to all levels of fitness - whether you are a seasoned competitor looking to beat your best time or a women who has never taken on a competition before - this is for you!
Details: On Saturday, February 11th all Champion Mindset Competitors will take on HELEN. Four weeks later, on March 10th you will return to face Helen with your new strategies for beating your time. You will receive a 4 week Champion Mindset workbook, complete with weekly mental exercises that will help you get your mind and your body set for success to achieve the results desired in four weeks time.
*Open to ALL women who are current clients @ Central, ATX and Trigger Point.
The Champion Mindset - HELEN Challenge
Cost: $65 per person
Location: CrossFit Central
12:00pm - 2:00pm
1st Benchmark - Saturday, February 11th
2nd Benchmark - Saturday, March 10th
Open to 25 women
Registration opensToday, January 23rd at NOON
**Must be a current client at Crossfit Central, CrossFit Central ATX or CrossFit Trigger Point
2 Benchmark competitions
A 4 week Champion Mindset workbook
Weekly content designed to keep you accountable
The Workout: Helen
HELEN: Known as one of the "GIRLS" from These benchmark workouts better known as "the girls" were originally named after hurricanes. From Greg Glassman, founder of CrossFit "I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”
3 Rounds
400 meter run
21 Kettlebell swing (1.5 pood)
12 Pull-ups

Wednesday, January 18, 2012

Getting Married?

Ladies, it is that time of year where the wedding has been planning and the season is about to reveal it all! Coach Jessica Sharrett Stephen has the perfect opportunity for you and your bridesmaids to get fit and ready for the wedding. The not only offers great results for the body but the package includes a tremendous amount of extras! The gift bag has at least 1300.00 in bridal gifts from amazing community business owners!

Jessica's Program:
Strength & Beauty for Brides
The Strength & Beauty Bridal Challenge is an 8 week program that is designed to help you achieve your fitness goals in time for your wedding! The challenge will focus on nutrition and workouts with a 1x/week group workout and check-in meeting to hold you accountable throughout the process. This is open to ALL women and scaled to ALL levels of fitness.

We know what you are thinking...Perfect Timing!!!

Get going ladies do not put this off another moment!!

Monday, January 16, 2012

Champion Mindset Competition Series

A competition for you to train in training the mental game of CrossFit and of Life!
It's not just physical; Psychology of your best game!
Sports is a mirror of life. What we learn on the field often translates to how we do off it.

How it works. You will compete at your first Helen workout Saturday February 11th. In the series you will receive a 4 week mental training workbook. You will have weekly exercises where you train your mind for competition, and specifically the Helen WOD. 98% of success in all areas of your life comes from what you think!

Registration opens Mon Jan 23rd at noon.
Please return here for the link to sign up!

Tuesday, January 10, 2012

A Little Healthy Competition in your life!

You vs. You!

You go out and you compete everyday.
A little healthy competition to make you better!
The Women's Only Program Presents:
The Champion Mindset Competition Series

What: Helen - 3rds - 400m run, 21 KB swings, 12 pull ups

Training the mind for competition!
Details coming Soon!!!

Monday, January 9, 2012

8 Week Commitment & Dedication to Goals

Jo did the most pullups she has ever done on Saturday!
Excellent Work!!! Can't wait to see what is in store for this athlete in 8 weeks!

Meggie getting some last minute pointers before 3.2.1..GO!

Kelly takes the WOD Rx and had on rep left before time was called!
She will finish with time remaining come 8 weeks!

I am CrossFit Civil War kick off was Friday night and it started with a goal setting meeting! It was a packed full of hungry go getters! We had 100 athletes packed into the CrossFit Central gym notebook in hand ready to set the tone for the next 8 weeks. Not only were fitness goals locked down but encouraged setting goals for all areas of your life. We know that when you change physically your mental capacity grows and life starts to take on a whole new meaning! Everyone left jazzed up for the I am CrossFit WOD that started the next morning at 8am! 3 rounds of 400m run, 15 pull ups, and 7 135/95# hang power cleans all in under 12 min. We had amazing results, but the real results are only to come! Meggie in Jessica Estrada's WO 6:45 class came to the WOD ready to crush it and when she was done she finalized what her goals were, and new exactly what action steps she would need to take in order to achieve her goals for the WOD in 8 weeks. Kelly had one clean to pull just before time was called! She has some very specific goals to get the work done in 12 min for the next I am WOD. Jessica is ready to dominate the pullups over the next 8 weeks so she can kill this workout! Great work to all the athletes on Saturday I am looking forward to seeing everyone's transformations in the next 8 weeks. Stay focused and kick some @$$!

Friday, January 6, 2012

Having Babies and doing CrossFit!

Or is it doing CrossFit and having babies? Either way you look at it you can do both! I have had several CrossFit Central Athletes approach me in the last week and tell they are pregnant! Nice work ladies! So I wanted to post a little something on the WO blog!

For those of you that know a little bit about me know that I have two adorable children that were both put through 9 months of CrossFit while in the womb. And things could not have been better for me and them! I had both children at home with a midwife and an amazing husband!

The Training: Ladies if you are Crossfitting and you get pregnant you can keep doing CrossFit. There is no reason, other then Dr.'s orders, to stop Crossfitting. We are made to move and just because you get pregnant does not mean you need to stop your training regime. Now what I do advise is that you listen to your body! If you need to take a break, take a break, if you need to make an adjustment to the movement due to a discomfort, then scale, adjust, or change the movement. Also, it is not a time for PR's and to push to heavier loads. Why not? Because it is time for you to take care of you and make this baby come out with ease!!!

Food: Ladies, remember a healthy weight gain is 25 to 30 #'s. You need to eat 250 to 500 extra calories a day. That is like an apple, 2 slices turkey meat, and 10 almonds. One additional small meal a day! Remeber listen to your Dr. before me.... if you do not like what they have to say shop around. Or shoot me a question but I will always point you back to your Dr.!

Supplements: I do believe you should be taking in additional supplements. My midwife had me on a complete regime! I still do a portion of them today! Fish oils - take them at least 3500mg! More for you pregos! Ask your Dr what they recommend and then seek other sources of info as well.

Ladies the key is to keep moving. Having a baby is a blessing and a gift. You will carry this child and you will want to feel as best you can while doing it. And you are in control at least for what you or in control of.. you get my drift! Do not make it harder then it is... think about it, you have a raisin in you at first and if you think you can go off the deep end eating and not moving, before you know it you are 50#s gained, then 60 #'s gained, you have this big ball in front of you, you can barley squat to the toilet, you have no pants that fit, you move like a duck, your face starts to look puffy you continue that and then the day comes and here you go, you pop out the baby and in 20 min you are holding the sweet child and then 2 hrs later you are standing in the restroom gonna get a shower and looking in the mirror, no child in your belly anymore, and you are just you again, only now you are 70#s over weight. And you are left with you. I remember that moment. There I was just me again. And I was so happy I did not gain more then the normal 30#'s. I was not happy with what was left but it is what it is... just remember to balance your food and take care of you!! You and your baby will be much happier!

Any questions about this post shoot me an email:

Thursday, January 5, 2012

I am CrossFit The Civil War

Today is the kick off of the 4th annual I AM CrossFit Challenge! This evening there will be a goal setting meeting to get the minds of the athletes in the game and ready to take on the battle to become more fit, more lean, more healthy then ever before! If you are competing Saturday, against you and the I AM CrossFit WOD, good luck.

For those of you who may not have taken on the I AM challenge I invite you to create some goals, get those goals written down on paper, and make some moves! It may be a fitness goal, it may be financial, or personal, write it down and create an action plan to attack your goal!

Wednesday, January 4, 2012

This is your life.

It always seems to amaze me, we do things that we hate and we expect the outcome to be something we love. Why do we do that? Why do we torture ourselves? There is something that makes us feel that we have no option. Our life is about options. Go into the grocery store, you got options. Go shopping for shoes, you got options. GO to Amy's ice cream, you got freak'en to many options!!! Is that the problem, we have to many options?
NO!! To many options is not the problem. The problem is we do not really know what we want and if we do know what we want we sure the heck do not know how we are going to get there!!!
Solution - read the above Quote it speaks a lot of truth and the problem that it hits home.
It's so simple most of us won't do it!
Just shoot me now!!!!! I mean what is it going to take for us to wake up and make the move!!!

Ladies, put your big girl panties on and lets go! CrossFit Central Women are some of the most powerful women I know. Stand tall, stand proud, link arms and lets do this thing!