Crossfit Central Women

How was your SWEAT session?

2012-01-29T21:18:00.003-06:00

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?

Sweating 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 FITDAY.com

Freaky Friday

2012-01-27T09:30:00.006-06:00

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!
PLAY!

Wanna get strong?

2012-01-25T07:32:00.009-06:00

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 – jencardella@redblackgym.com

Tuesday & Thursday 6.00am – 7.00am

Tuesday & Thursday 9.00am – 10.00am

SIGN UP!

2012-01-23T11:31:00.003-06:00

The "Helen" Challenge - You vs You

brought to you by Champion Mindset & powered by CrossFit Central Women's Only Program

3.2.1.GO!

Helen Challenge: Registration opens today!

2012-01-20T06:38:00.009-06:00

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

Included:

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 CrossFit.com. 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

Getting Married?

2012-01-18T07:44:00.002-06:00

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!!

Champion Mindset Competition Series

2012-01-16T07:06:00.004-06:00

YOU vs. YOU
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!

Success Stories

2012-01-13T06:33:00.005-06:00

If you have not seen the success stories on the CrossFit Central site then you have been sleeping! There have been some amazing stories posted and we just wanted to take the time to recognize one of them here. Meet Miss Reagan Wood. Most of you have met her this past year if you hang around in the evening classes at Central M/W/Th. She currently trains in the 5:30am class on T/TH with Coach Zach Thiel. And has decided to up her game with some specialty training with ZT on her Oly lifting! Check out the transformation of her "self". First, she looks amazing! But, what the coolest part of her story is, is that it wasn't even about the weight loss. In her story it is truly about the community of people that she has met along the way! Here is just a little of what she has to say about her transformation:

Since joining CrossFit Central, the biggest results I’ve seen are the ones I never thought I signed up for. I expected to go to class, get my butt kicked and go home. I had no preference between a women’s only or a coed class. I ended up in a women’s only class due to scheduling. I see these ladies three times per week and they have become some of my best and most supportive friends. We celebrate engagements, promotions, a first pull-up, a first pushup. Each of us shows up to do our personal best and we don’t have time to sit around and judge anyone. We are all working together, cheering for each other and truly interested in everyone’s success. Few things create a bond like that.

From Carey Kepler "I personally had the pleasure of Coaching this young Lady and she is a phenomenal Women. She pushes hard in class and is always encouraging the other women to do the same. Reagan we are proud of you and look forward to hearing more success stories from you at a WO happy hour!!!

Ladies check out the success stories that CC has put up. They will motivate you and get you on track! We look forward to sharing more of your success here on the WO blog!!! We have so many. Please let this be a place where we can share each others successes!

A Little Healthy Competition in your life!

2012-01-10T15:12:00.003-06:00

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!!!

8 Week Commitment & Dedication to Goals

2012-01-09T06:46:00.011-06:00

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 @$$!

Having Babies and doing CrossFit!

2012-01-06T11:59:00.006-06:00

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.!
http://robbwolf.com/healthybaby/

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: CareyKepler@crossfitcentral.com

I am CrossFit The Civil War

2012-01-05T22:09:00.003-06:00

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!

This is your life.

2012-01-04T21:33:00.004-06:00

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!

Crossfit Women Christmas

2011-12-08T21:58:00.001-06:00

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!

2011-11-30T17:40:00.001-06:00

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

2011-11-21T07:30:00.001-06:00

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

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

Barbells for Boobs

2011-09-29T12:02:00.000-05:00

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.

Showing up...Doing the Work

2011-09-20T11:43:00.000-05:00

"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!

2011-08-16T20:55:00.000-05:00

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

2011-08-06T21:54:00.000-05:00

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

Iron Belle Special Guest: Aly RX STAR

2011-07-20T08:23:00.000-05:00

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

2011-07-17T22:25:00.000-05:00

The Building Crew

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 and Reagan (who I had never met) were 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.

Digging post holes is no joke!

1. I got to meet Reagan (6pm Women's Only class). 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

2011-07-14T13:57:00.000-05:00

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

2011-07-04T01:54:00.000-05:00

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

2011-07-01T09:05:00.000-05:00

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

2011-06-28T10:00:00.000-05:00

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

2011-06-16T15:05:00.000-05:00

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!

So fun to see everyone in "normal" clothes!

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

2011-06-12T21:49:00.000-05:00

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

2011-06-05T22:14:00.000-05:00

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

2011-06-02T22:00:00.000-05:00

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....

5:30 vs 6:15 Women's Challenge

2011-05-05T21:24:00.000-05:00

The 2nd annual 530 vs 615 womens only challenge has arrived! This is a challenge for Coach Jen Cardella's women's only classes. Last year was a tight race between the two classes with the 530 Ladies pulling ahead for a victory at the very end. This year is sure to be just as intense- Here are the details!

WHAT IT IS: ROPE CLIMBS, MILES RAN, MAN MAKERS, STRICT PULL UPS

RULES:

WINNER OF THE CHALLENGE WILL BE POINTS ACCUMULATED IN THE MONTH OF MAY.
EACH CLASS WILL HAVE A CAPTAIN IN CHARGE OF POINTS AND ATTENDANCE
AT LEAST 10 WOMEN MUST BE IN CLASS FOR ANY POINTS TO BE EARNED THAT DAY. IF TEAM CAPTAIN IS NOT THERE-NOTHING COUNTS.CHOOSE WISELY. NO EXCEPTIONS.
I WILL ALLOW 5 MINUTES EACH DAY TO RACK UP POINTS IN THE WARM UP PRIOR TO THE WOD.(REMIND ME)
10 DOLLAR BUY IN FOR EACH LADY PARTICIPATING-WINNING CLASS SPLITS IT AND ORGANIZES HAPPY HOUR OF CHOICE LOCATION

ROPE CLIMBS: ONE CLIMB- 15 POINTS

MUST TOUCH THE CEILING EACH TIME.
MUST HAVE A PAD UNDERNEATH YOU OR IT DOES NOT COUNT

MILES RAN: ONE MILE- 15 POINTS

YOU CAN SHOW UP EARLY TO CLASS AND RUN. OR RUN OUT OF THE GYM. HONOR SYSTEM AND BUDDY SYSTEM. YOU MUST HAVE SOMEONE FROM YOUR CLASS WITH YOU DURING THE RUN. NO EXCEPTIONS.

MAN MAKERS: ONCE MM=15 POINTS

ALL MM MUST BE DONE WITH 30LB DUMBELLS.

STRICT PULLUPS: 1 PULL UP- 15 POINTS

FULL EXTENSION AT THE BOTTOM, CHIN OVER BAR.
NO BANDS

WINNING CLASS GETS RESPECT AND A LOT OF FREE DRINKS. BRING YOUR MONEY BY WEDNESDAY, NO LATER. LET'S DO THIS!

Sheree's Success Story

2011-04-27T14:56:00.000-05:00

The following is the success Story of our own Coach Karen Pierce's mom, Sheree. This is what Crossfit is all about- empowering, strength, confidence.... yay Sheree!

(Courtesy of Crossfit Beaumont)

Sheree and Karen at CF Beaumont

Sheree's Story:

I am a lifetime member of a very well-known weight loss program. It wasn’t easy. I earned that status by losing 65 pounds back in 02-03. As of August 2010, I had “found” all but 7 of them. I was too embarrassed to return to try to lose it again. The summer was miserable especially since I refused to wear shorts or anything sleeveless.

About two years earlier, my daughter had started these INSANE workouts where you worked a short time but as hard as you could for that time. She also began to eat what I thought was terribly UNhealthy. She ate lots of meat (even red) and refused things like whole wheat bread and rice. I called it her “Keep Austin Weird Diet and Exercise.” WHAT was she doing to herself? I soon found out. She was getting herself faster, leaner and healthier. I began to pay attention. Next think I know, she has become a coach of this insanity and soon she convinced her old high school friend, Clayton, to give it a try and I watched him transform. They were like some kind of cult.

One August afternoon, I was hot, tired (from doing NOTHING SIGNIFICANT) and absolutely disgusted with myself so went to CFB’s website and started to look around. Look at those people! They’re in such great shape and doing things like pull-ups and throwing around heavy balls and jumping on boxes…things I could NEVER do. I told my daughter about it and she introduced me to the concept of “scale.” I mentioned that I might go see Neal to see if he thought I was able to CrossFit. Within 5 minutes she copied me on the email she sent him warning him I was interested. I copied the page from the web site and highlighted the part about “scaling to any level” and walked into CFB holding that in front of me. Neal promised me that I would be carefully monitored to keep me from hurting myself (like I’d work that hard, I thought) and I would NOT be ridiculed by ANYONE. I signed up for On Ramp.

Before

I started CrossFit on Labor Day 2010. The morning after my first On Ramp class was painful. I could hardly walk and sitting on the toilet required holding onto the door frame and window sill to slowly lower myself into position. After the next day, my arms were in is as bad shape as my legs. Interesting. I thought I was just going to DIE…but I went back on Thursday night. (At that time On Ramp was 3 nights a week for 2 weeks.) AND I went back the next week for the rest of the classes. I learned about scaling and proclaimed myself the “Queen of Scale.” When they ran 200m, I ran 100 (and sometimes walked.) I did wall push-ups and ring rows. I used a 4# med ball, my rower was set on about 5 and I jumped on ONE 45# bumper. More often than not I lifted an empty bar and sometimes just a pvc bar. My squat BARELY broke parallel and I always set up a band for help after the first 15 or so sit-ups. No one looked twice and, as far as I know, no one belittled me. (Not that I would have cared by this time.)

I started going to the 6am workouts (because I was told that that class was the least attended.) Having NEVER been ANY kind of athlete, coaching was something new to me. I soon learned that I was better off letting THEM decide how much I would scale, because I would scale WAY too much. And you know what? I was getting better! I vividly remember the time I didn’t have to touch the band during sit-ups. I was still running 200m for warm-up (and making it my goal to beat the 400m runners back) when one day in December we had an 800m time trial. I was assured that I was capable and that no one would lock the door and go home before I got back. I did it in something like 6:54 walking briefly 3 different times. I was told by my classmates that I was no longer allowed to run a 200m warm up! Recently I did that 800m without walking AT ALL in 5:57. Other milestones include moving to the bar for pull-ups (I am now down to green/purple for work-out and green for warm-up), regularly jumping on a 12” box and on a 16” for warm-up, and swinging a 26# kb. (I did 10 swings the other day with the new 30#, too!) I actually started adding weight to that bar for lifting! And I LOVE lifting days. The strength training we did in February and March was a blast. I increased my ohs by 10#’s, fs by 15#’s and bs by 25#’s. I actually think they’re even higher now! Did I mention my 195# dead lift? Yeah. I did that! ME!!!

In addition to the coaching, the encouragement of teammates is something totally new to me. Having them waiting at the door and cheering me in from a run or yelling my name when I’m back by the basketball goal or the only one still working: UNBELIEVABLY motivating. I would do anything NOT to disappoint them. The day we did the WOD with 150 wall balls was when I realized I may be just a little competitive. I had scaled myself to do 100 but first I counted for Serennah who did all 150. When I got to 100, I just kept going. Don’t remember my time. Don’t care. I did 150 wall balls…using a 10# ball.

Paleo has been another adventure. I bought Paleo Solution and was SOLD after reading his personal story in the first chapter. I take meds for high cholesterol and I must admit, I was a little nervous. (Nuts, WHOLE eggs, red meat and…BACON???) Know what? I don’t even crave the bread, cheese and sweets any more. Now that doesn’t mean I NEVER eat them, just not often. I had blood work done 4 days before I started this journey and again 6 months later. In that 6 months I had only lost 18 pounds which royally pissed me off but reminded me why I don’t weigh. I am, however, down 2 pants sizes. My cholesterol was down from 187 to 150. (It had been in the 226 range several times in the past. That’s why I was on meds.) My doctor cut my meds in half and expects to discontinue them next time. Other numbers were down as well, except for the good cholesterol which went UP 10 points! He just kept smiling and shaking his head as I described my diet and exercise style. He asked if I didn’t hurt myself. I told him that I hurt every time I walk out of that place!

After!

Know what else I love about CFB? I love the young exciting people who coach and encourage me and those who work out with me. I love the variety of the WODs. (I do NOT check the site before I go work out!) I love doing things I never DREAMED I do. (Did you see my tire-flippin’ video? It’s awesome!) I love it that last night in a store my son was looking for me when I was right in front of him with my back turned to him. He said he didn’t realize it was me because I was so thin. I love it that my daughter bought me a tank top from HER CrossFit.

I don’t miss the chance to tell folks what I am doing (and they’re starting to notice and ask so I get lost of opportunity these days!) “Crossfit and eating clean.” I also think it is my mission to let those who are scared know that if I can do it, THEY can do it. I love the Saturday 11am free class because I usually get to encourage someone who is unsure.

What now? I’m going to learn toe pushups and double-unders!"

Congratulations on all your success, Sheree! You are one SICFit Mama!

Bettys on Boards!

2011-04-11T20:58:00.000-05:00

Bettys on Boards was a huge success! We had 29 teams come out for some Stand Up Paddling...Crossfit-style. The workout was:

With your Partner, complete:

100 Medball situps

100 Medball cleans

Partner A heads down to the shore, gets her SUP Board,

and must perform:

10 Situps

10 Pushups

10 Mountain climbers

10 Overhead Squats

Meanwhile, Partner B is doing:

100 MB Walking lunges with Medball overhead

25 Burpees

Run down the Trail (with Medball) to Deep Eddy and back to Partner A.

Switch.

After both Parnters completed everything, they both ran up through the UTB area, around the pillar, and back through the Finish Line!

And the winners are...

Congrats Melisa and Jessica!

A huge Thank You to everyone who came out to compete, volunteer, and especially these "Ladies"!
Check out more pics from the Event here and here.

April Athlete of the Month!

2011-04-04T21:35:00.000-05:00

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. Crossfit definitely changes lives, and we want to share these stories to encourage and inspire our Community.

Jessie is in Coach Alex Janss' Women's Only Class at Runtex. Here is what Alex had to say about why she chose Jessie as the Athlete of the Month:

"I have had the pleasure of coaching Jessie for the past 7 months and she has inspired me from Day 1. She has an amazing Heart, Attitude, and Work Ethic. Jessie has accomplished so much, and I know it's only the beginning! She has the ability to go above and beyond her goals which I know will allow her to Be and Do anything imaginable. I am so proud of her and excited to see what is to come!"- Coach Alex Janss

Jessie Before

Jessie Now! Wow!

How did you find out about Crossfit/Crossfit Central? I found about about Crossfit from my friend Wanda. I was talking to her one day and saw that she randomly had huge biceps! I asked what she did and she said "Crossfit! You should join!", so I did. I figured if Wanda could do it, so could I.

How long have you been CrossFitting? I've been Crossfitting since May 2010.

Occupation? I work for Farmers Insurance as a Learning and Development Specialist. I train people to help Farmers agents when they have questions.

Favorite WOD/Lift: I love anything involving rowing, so if the WOD has rowing in it, i'm a happy camper.

Favorite Paleo Meal: A salad loaded with veggies, hard boiled egg and grilled chicken.

Favorite Cheat Meal: Salt Lick BBQ... with the potato salad and cole slaw and BBQ sauce.

I have always wanted to... Go skydiving. I think it'd be such a rush!

Outside the Gym I like to... Enjoy our beautiful town- run along Town Lake, hike the Greenbelt, or sit on a patio and enjoy the pretty Austin weather. I also like to hang out with my dogs, play softball, and listen to music.

How has Crossfit impacted your life/what changes have you seen in yourself since starting? I cannot even begin to describe how Crossfit has changed my life. I still have a long way to go, but the changes that I've seen so far are amazing. I was athletic in high school and then after I let myself go and I didn't put my health first. I had tried many other diets and workouts and never really saw any results that I was happy with. Since starting Crossfit, the results have been dramatic (to me at least!). I have lost weight, lost tons of inches, and have pretty much had to get an entirely new wardrobe. I have more energy and am just a happier person. It's been nothing short of amazing for me. I'm so thankful that I found Crossfit.

In 10 years, I... don't want to look like I'm 10 years older! Hahaha, but I hope that in 10 years I'm still working out and have been able to achieve some of my goals that I've set for myself fitness wise.

Advice for Newbies: Don't be scared! Yes, it hurts. But the pain goes away... in that one area... and then you'll have pain in another area.... Yeah, you'll be sore a lot. But, where you're sore is always changing, so don't be afraid of the pain because it's worth it (and inevitable!). The people are great, you'll feel great, and you'll have made such a great, life changing decision.

Bettys on Boards Women's Challenge

2011-03-20T20:39:00.000-05:00

In just a few short weeks, Crossfit Central will be hosting the Bettys on Boards Women's Only Challenge! This year the teams will consist of 2 ladies and we will get to do some Stand Up Paddling (SUP). It is sure to be a great time, so sign up soon before it sells out!

New Women's Only Outdoor Challenge featuring Austin Paddle Sports Saturday, April 9th @ CrossFit Central at RunTex & Lady Bird Lake

100 women will take on a CrossFIt WOD and Stand-Up Paddling. Athletes will compete in teams of two. We will have three heats 8am, 9am and 10am. All participants will complete tasks on land and on water. Special bonus points available for additional tricks on the paddle boards. Cost $120 per team Register

Skills Session w/ SUP ATX Saturday, April 2nd 8am, 9am, 10am $15 per person (discounted rate for Challenge participants only) Register

Packet Pick-Up Friday, April 8th 6:00pm - 7:00pm @ CrossFit Central at RunTex

Late Packet Pick-Up & Check-In Saturday, April 9th 7:00am - 7:45am @ CrossFit Central at RunTex Please email questions to Events@CrossFitCentral.com

History of the Crossfit Games

2011-03-16T20:58:00.000-05:00

An Inspiring Testimonial!

2011-03-11T14:54:00.000-06:00

Sun, Coach Jen, Wanda

The letter I'm about to share with you is a true testament to what kind of impact Crossfit can have on a person's life. More and more lately we have been seeing transformations from people from all walks of life, in all stages and phases of life. (Check some out here and here)

Not only that, but this letter also shows the true care and commitment that your Coaches have towards you and helping you achieve your goals. Not only do we have the best Clients in the world, we also have the best Coaches too!!

Hi Jessica and Jen,

I just want to share an article with you about "5 Reasons Why Women Should Lift Heavier Weights". Out of the five reasons, one of the most important one for me to lift weights was reason #2. I'm 52 and I was diagnosed with osteopenia. I have a lot of work to do to stay healthy. When you are over 50 you do have to work much harder than a body that is twenty years younger. My health is important to me, because it's an investment in my life!

http://shine.yahoo.com/channel/health/5-reasons-why-women-should-lift-heavier-weights-2440267

Here is about something happened this week that I would also like to share it with you. On Monday Women's CrossFit class this week, a lot of people in the class was gathering around me and telling me how much muscles I have gained and my arms was looking great. I didn't know what to say, but I was excited to tell them about the new "Lean Lifting" class that I have been attending for a month. The class has given me a lot of confidence when it comes to lifting the weights. I understand each step in details and have more time in the class to practice the movements. So, when I'm in my Women's CrossFit class, I don't feel scare of lifting the weights on my own. The two classes had worked really well together! However, I was puzzled when Meredith said the Lean Lifting class wouldn't be for her because she doesn't want huge muscles and have bulky arms like a man. I think she said that because of the old weighty myth if women weight-train too much they will bulk up. I wish more women would learn to embrace in working more with weights and will learn to understand that weight lifting has a lot of benefits for their body and it will not make their arms bulky like a man! I wouldn't do it if that was the case. Definitely I can achieve the look if I'm strictly pumping irons 24/7, drinking high protein drinks, and take steroids! Can we put something on the CrossFit website and end the mighty weighty myth that still on a lot of women's minds.

Today was a good day! With just one month of "Lean Lifting" class, it has made a big difference with my confidence. My confidence came through today with my power clean in class. I did my power clean with confidence and even got my elbows pointing out instead to the ground. It was a great feeling! Thank you to you both for making my day so GREAT!

~Wanda

Have a fabulous weekend! Go lift something heavy!!

4 Things Women Should be Doing

2011-03-01T09:10:00.000-06:00

I found this article on Yahoo this morning. Finally the mainstream press is catching on! Yay Crossfit!!

If your workouts consist of doing light weights and steady-state cardio, you might be in for some bad news: These things alone won’t likely get you the results you’re after, say experts. To increase your fitness level, burn fat, and improve muscle tone, you’ve got to step up your game.

Here are four things women tend to skip that can deliver serious results.

1. High-intensity training.

All that time coasting on the elliptical at a comfortable pace probably hasn’t done much for your body, says Panama-based trainer Belinda Benn, creator of the Breakthrough Physique home fitness system. In fact, the biggest mistake women make in their training is not exercising with enough intensity, she says.

High-intensity interval training, or HIIT, is typically a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. “High-intensity interval training is the best way to improve your overall fitness, burn fat, and stimulate your hormones for a stronger body,” says Benn.

How to tell if you’re training hard enough? Look to your body for clues, Benn says. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. “If you feel nothing,” Benn says, “you probably didn’t work out hard enough.”

2. Heavier lifting.

For most women, a typical weight-training session equals light dumbbell exercises, says Toronto-based strength and conditioning specialist Craig Ballantyne, creator of the Turbulence Training Program. But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat, he says. Lifting heavier will also increase your strength and muscle definition.

Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up.

3. Upper body workouts.

Women tend to store body fat around the waist, hips, and thighs, so that’s where they typically focus their exercise efforts—neglecting their upper bodies, Benn says.

But you can’t spot-reduce fat, and sticking with what’s easy can stunt your progress, says Benn. Because you may feel weak while attempting pull-ups for the first time, Benn suggests doing the hard stuff at the start of your workout, “when you’re freshest and feeling mentally strong.”

“Focusing on underdeveloped muscles will improve the contours of your body,” Benn says.

4. Training with a barbell.

Think barbells are synonymous with back-breaking chest presses? Not so. “You can do a tremendous workout just with a barbell,” Benn says. “If you’re holding a bar rather than using two separate weights, it forces you to get your body in sync.”

Barbells are great for both upper- and lower-body exercises. Balancing one across your shoulders while doing squats, lunges, or walking lunges helps develop posture and balance, Benn says.

If you’re flirting with a barbell for the first time, go as light as you need to. Even 10 pounds is a good start.

Bonus tip:

If you’re worried you’ll bulk up with any of these exercises, consider your body type. Benn says women generally fall into two categories: those who build muscle easily, and those who don’t. If you build muscle easily, she suggests emphasizing high-intensity exercises. If you develop muscle slowly, you’ll benefit from spending more time on heavy lifting.

Halfway Point!

2011-02-01T07:17:00.000-06:00

Congrats! If you are doing the I Am Crossfit or Trojan Challenge, you are halfway through! There have been some huge changes already.

Overheard from some of the Team Adoni$ Trojan Challenge Athletes:

Cassie-- "I just returned from a two day conference in Chicago and managed to eat paleo the entire time - wasn't even tempted with pizza! I've cut out all wheat from my diet over the last three weeks and have also gone dairy-free with the exception of one Tblsp. 1/2 & 1/2 a day in my coffee. AND my bootcamp buddy Brooke told me my butt looked smaller when we were running last week. YESSSS!!!"

Emily-- "I have been feeling like I have had more energy and definitely feeling stronger in my workouts. I also noticed that through my busy work days I have been feeling the urge to just get to my workout - I am actually looking forward to it which is huge!"

Sean-- "I can vouch for Emily looking noticeably more trim, more Adonis-esque that's for sure. I'm diggin' this challenge." I've been fitting into my 'skinny shirts,' I ran the trail faster than I've been able to in a long time, and I can now bust out pull up sets of 8 like they're nothing. My goal of being able to wash my clothes on my abs isn't looking so distant anymore!

Lindsey-- "I feel a lot better since I've changed my diet. I've lost 2-3 lbs and I can see the outline of my obliques!!"

Keep up the great work everyone!

This weekend is the Form3 Women's Event at Crossfit Central. Registration and more info can be found here.

Sign up today!

How is Your Discipline?

2011-01-20T10:57:00.000-06:00

Discipline.

What does that mean to you? When you decide to do something- wether it is taking on an 8 week challenge, a 30 day food challenge, or even training for the Fittest Games or Crossfit Games- how do you discipline yourself to get mentally tough?

I thought a lot about this yesterday as we were doing Elizabeth in the Women's Only class. Carey Kepler gave me some good advice recently. I asked how I should train for the upcoming Fittest Games. She said "You need to have a goal for each WOD. You need to think about how you are going to approach it each and every time."

It's so easy to just show up and work out. Sure, you get a good workout and feel good afterwards, but once you have decided something (like "I am going to do RX weight no matter what"), how does your mind change once you hear "3-2-1-go"?

Once again, Lisbeth Darsh has something to say about this. Read on...

I don’t touch the barbell with my foot. I don’t walk over it. And I don’t drop it unloaded. Ever. I place it down.

People think I’m a little OCD about the barbell. Maybe I am. Last night’s class kept dropping the barbell — clanging it to the ground — during “Jackie” and I almost became unglued.

Yup, it’s just a barbell. A piece of metal. It, technically, has no soul. It’s not flesh and blood and therefore it really is not that important in this life. I know that.

But I also know that our behaviors are representative of how we treat the world, how we approach the world, how we embrace the world. If I want to succeed in this life, then I have to have a successful mindset. I have to embrace attention to detail and focus on every aspect of my actions. Only I can control my actions. Only I can control me. No one else can. So, if I drop the unloaded barbell on the ground, what am I saying with my actions? Am I neglecting attention to detail? Am I disrespecting the tool I am using to chase success? Would I drop my Mac? Or throw down my pen? Bump my truck into a light pole? Be careless with my money?

Whatever field you work in, success lies in wait for those who pay attention to detail, respect their craft, and work really, flippin’ damn hard. The gym is no different. Drop an unloaded barbell, toss a kettlebell down, throw a dumbbell to the ground: You’ve just told me where you’re going in this workout and this life.

Respect your work in all aspects. Stop being sloppy. Pay attention to details and really focus on discipline. And prepare for more success than you ever dreamed of . . .

-courtesy of Crossfit Lisbeth

Carey Kepler Signature Series

2011-01-12T14:07:00.000-06:00

YOU Can have Whatever YOU Want for Your LIFE.
-Carey Kepler

What do you envision for your life? Are you taking the steps needed towards your Goals and Dreams? Do you know your life's Purpose?

Join Carey in this 3 month dynamic series that will literally change your life. Be a part of a like-minded group of women working towards achieving the life they want-through Vision, Accountability, and Laser beam Focus!

The first Signature Series is kicking off THIS Saturday. There are a few spots still available- sign up here

Dates you will want to remember:
*Jan 15th @ 5pm @ CrossFit Central - Kick off - What is my Vision & Purpose for my life?
*Feb 17th @ 7pm LTBD - Setting Goals and Taking Action
*Feb 25 @ 6:45pm LTBD - Vision board/book creation
*Mar 18th @ 6:00pm - Invite a Friend: Check out what you are doing night.
*April 8th Live Your Passion

What you will need for this Saturday Jan 15:
1) You to be present both mentally and physically
2) A journal that you love to pick up
3) A pen you love to write with

I am looking forward to digging into this thing called life with you all. If you have any questions please do not hesitate to contact me by email or phone (512).296.4637
~Carey Kepler

"the rung of a ladder was never meant to rest upon, but only to hold a man's foot long enough to enable him to put the other somewhat higher." - Thomas Henry Huxley

Stocking Your Paleo Pantry and Soup Goodness

2011-01-09T09:12:00.000-06:00

You did it! You survived the I Am Crossfit/Trojan Challenge! Your forearms may be a little sore, your pride may be a little bruised, but it's only up from here, people!

I wanted to share a few resources with you as you plan your week of menus and Paleo goodness. The following recipe is from Sarah at Everyday Paleo. She is an inspiration for Women (and especially Moms) as she is a Coach, Mom of 3, and comes up with super easy and delicious recipes. Watch for her book and podcast coming soon!

As you are thinking about what to stock your pantry with, make sure to go here to see Sarah's Must Haves for your Paleo Pantry.

I made this soup last week and OMG! It was sooooooo good. Perfect for a rainy day in the ATX.

Everyday Paleo’s Spin on Mulligatawny Soup

1 ½ lbs grass fed ground beef

2 shallots, diced

3 carrots, chopped

2 apples, peeled, cored, and diced

1 leek, halved, and sliced (make sure you clean these guys really well)

1 parsnip, peeled and chopped

¼ cup fresh parsley, diced

1 tablespoon curry powder

¼ teaspoon nutmeg

1 teaspoon ground turmeric

¼ teaspoon ground cloves

1 tablespoon cinnamon

4 cups chicken stock

1 cup coconut milk

2 tablespoons coconut oil

Sea salt and black pepper to taste

In a large soup pot, heat the coconut oil over medium heat. Add the onions and leeks and saute for 4-5 minutes. Add the rest of the veggies except the parsley and saute for another 7-8 minutes. While the veggies are cooking, brown the ground beef in a separate skillet. Once the meat is browned, add to the soup pot and mix in with the veggies. Add the parsley and all the dry spices and mix well. Add the chicken stock and coconut milk, bring to a simmer and cook for 1 hour.

Crossfit Total- What Does it Mean?!

2011-01-04T14:56:00.000-06:00

Every 3 months, we do the Crossfit Total Benchmark. There are a few reasons why we do this. The first one is to see our strength improvements over time.

The reason it is called Crossfit Total is because you add up the total of your 1RM (1 rep max) of the 3 lifts you performed. That is your Crossfit Total score. Mark Rippetoe, author of Starting Strength and owner of Crossfit Witchita Falls, developed a table that determines your ranking based on bodyweight (Bwt) and Total score.

To read more about Crossfit Total, check out this article from the Crossfit Journal.

based on tables by Kilgore, Rippetoe, et al. (Aasgaard Co, 2006)

Men’s Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
114	228	395	468	646	836
123	246	427	510	695	901
132	265	461	546	745	848
148	296	516	618	833	1061
165	322	560	672	906	1149
181	348	604	722	969	1245
198	366	637	764	1017	1305
220	385	671	807	1071	1373
242	402	700	833	1102	1411
275	413	718	856	1128	1441
319	422	733	874	1150	1466
320+	430	748	891	1169	1494
Women’s Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
97	134	231	270	370	480
105	143	251	291	400	507
114	155	269	314	426	537
123	164	284	333	452	566
132	173	302	351	473	594
148	190	332	389	520	648
165	206	357	417	560	709
181	220	383	451	598	737
198	237	412	474	630	788
199+	250	434	506	662	826

2011: Your Best Year Yet!

2010-12-29T22:35:00.000-06:00

The New Year is right around the corner. Have you set yourself up for success?

There are still a few spots open in the Trojan Challenge and the Strength and Beauty Challenge- get on it!

Also be sure to check out the Women's World Tour at Crossfit Central on Feb. 5, 2011. This is a transformational event for women led by Carey Kepler, Jessica Sharratt, and Crystal Nelson. For more info, check it out here.

2011 is going to be an amazing year!!

Gratitude and Reflection

2010-12-26T21:57:00.000-06:00

Gratitude unlocks the fullness of life.

It turns what we have into enough, and more.

It turns denial into acceptance,

Chaos to order,

Confusion to clarity.

It can turn a meal into a feast,

A house into a Home,

A stranger into a Friend.

Gratitude makes sense of our past,

Brings peace for today,

And brings a Vision for tomorrow.

-Melody Beattie

This time of year always excites me. I love to make goals and set my sights on the New Year and all that it will bring. However, I also think before we can look forward and get busy planning and Goal-setting, we really must look back at the past year to see what we have accomplished.

What have you accomplished this year? Just start writing- no matter how big or small- write it down-then give yourself a big pat on the back :)

December Athlete of the Month!

2010-12-13T21:37:00.000-06:00

Christina is in Coach Crystal McReynolds' class and just happens to be 9 months pregnant! This is what Crystal had to say about why she nominated Christina:

What a beautiful family!

"Christina has been regularly coming 2 times per week and just a few weeks ago got her first HSPU.....badass!!!! Her husband works out at the same time as her and wears a weight vest for her pregnancy, really cool! She also always has a great positive attitude and says No to nothing.. she is a pleasure to coach!"

Christina Harris

6:45pm Women's Only Class

How has your pregnancy been? It’s been great! I can honestly say that even though it’s flown by, I’ve really enjoyed the whole experience.

How do feel Crossfit has helped you through your pregnancy? I really think Crossfit has been my saving grace throughout my pregnancy. The training has helped me stay strong and comfortable these past 9 months. I haven’t gained a ridiculous amount of weight, nor have I suffered from many of the common discomforts that are very common during this time—such as backaches and knee and joint pain, and I attribute it continuing to train at Crossfit Central.

What modifications do you make in the workouts? I usually try to do the WODs as close to prescribed as possible. Though, I have cut back on some of the weight and just listen to my body if something feels uncomfortable. In my 9^th month, I have cut back on most of the running—mostly because it makes me have to run straight to the restroom everytime!

How did you find out about Crossfit/Crossfit Central?

I live in the area and had passed by the gym a few times. I had even looked it up online and read about all the success stories. It wasn’t until my husband and some of his co-workers decided to check out Crossfit that I took a good look myself.

Favorite WOD/Lift:

Fran/It’s a tie between Hang Clean and Overhead Press

Favorite Paleo Meal:

Portabella Mushroom Pizza

Favorite Cheat Meal:

That’s a tough one, but throughout my pregnancy it’s been cheeseburgers and pizza

I have always wanted to...

be a strong woman, who can be proud of the life she leads.

Outside the Gym I like to...

travel, read, spend time with my husband, family and friends

How has Crossfit impacted your life/what changes have you seen in yourself since starting?

Crossfit has me feeling better in my 30’s both physically and emotionally than I felt in a majority of my 20’s. I’m more active, I feel more capable, I feel less stressed and for a change actually feel beautiful.

In 10 years, I...

hope to be Crossfitting with my family.
Advice for Newbies:

Don’t be intimidated by others who have been there longer. They were just like you when they started. And you will get there if you keep pushing.

Congrats Christina! We can't wait to meet your little Crossfitter very soon!

Want to nominate someone for Athlete of the Month? Contact me at KatGrosshaupt@me.com

Crossfit Central 2011 Challenges!

2010-11-29T23:01:00.000-06:00

The CrossFit Central 2011 New Year Challenges are back! These are results guaranteed challenges. Each year hundreds of clients take on these 8 week adventures - everyone gets RESULTS! This is the perfect way to kick off 2011, reach your goals & get fit.

REGISTRATION NOW OPEN!

This year you have 3 options to choose from:

I Am Crossfit E.P.O.C. Challenge

What is the I Am CrossFit - E.P.O.C Challenge?
The I Am CrossFit Challenge is an 8 week program designed to get you massive success, help you reach your goals and stay accountable! Workouts will focus on strength, endurance, met con and body weight resistance WODs. This 8 week challenge is open to current indoor clients from Central & RunTex only and is scaled to ALL levels.

Trojan Challenge

What is the Trojan Challenge?
The Trojan Challenge is an 8 week program with kettlebell focused workouts. Workouts are programmed with a combination of endurance, kettlebell, and body weight resistance movements. It is open to ALL current clients (Indoor, Relentless Boot Campers, and Kettlebell clients) and scaled to ALL levels of fitness.

Strength & Beauty

What is the Strength & Beauty Challenge?
The Strength & Beauty Challenge is a 4 week program that is designed to kick start your fitness and help you achieve your goals! The challenge will focus on nutrition and workouts on your own with a 1x/week group check-in meeting to hold you accountable throughout the process.This is open to ALL Women and scaled to ALL levels of fitness.

These programs WILL sell out fast! Sign up today!!

Words of the Day- WODs- Get it?!

2010-11-23T22:44:00.000-06:00

This is Lisbeth Darsh. She is wise. And smart. And funny.
She has a real way with words and now has her own site: Crossfit Lisbeth- where she only posts WODs (Words of the Day). Brilliant! Lisbeth is the Director of Social Media for Crossfit, Inc. and the owner of Crossfit Watertown.

The following is taken, with permission, from Crossfit Lisbeth:

May the bar feel light.
May the bar be heavier than you think you can handle.
May you handle it.
May the run be uphill so you will work harder.
May the wind be against you, so you really earn every step you take.
May you fail, again and again, so that you have many opportunities to learn.
May you always get one more pull-up than you thought possible.

May the rope move fast under your double-undering feet.
May you not be the one to knock over the chalk bucket. (And if you are, may you be the first to laugh.)

May the day hold a PR.
May the night hold much rest.
May your muscles be sore, so that you know you worked hard and that you are alive.
May the clock be your friend.
May you pass on the gift that someone passed to you.
May you live long and CrossFit.

Crossfit Central Women

How was your SWEAT session?

What Is Sweat?

The Benefits of Sweating

Sweating for Weight Loss

Sweating for Stress Relief

Freaky Friday

Wanna get strong?

SIGN UP!

Helen Challenge: Registration opens today!

Getting Married?

Champion Mindset Competition Series

Success Stories

A Little Healthy Competition in your life!

8 Week Commitment & Dedication to Goals

Having Babies and doing CrossFit!

I am CrossFit The Civil War

This is your life.

Crossfit Women Christmas

Women's Only Christmas Party!

Thanksgiving Survival and a Recipe

Ingredients

Instructions

Barbells for Boobs

Showing up...Doing the Work

Women's and Kids' Clothing Swap!

Your Ideal Life

Iron Belle Special Guest: Aly RX STAR

Habitat Home Build

Iron Belle Challenge

Happy July 4th

Benchmark: CrossFit Total

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

Women's Only Happy Hour

Women's Only Build Day

Expectations of Crossfit Women

Women's Only Happy Hour

5:30 vs 6:15 Women's Challenge

Sheree's Success Story

Bettys on Boards!

April Athlete of the Month!

Bettys on Boards Women's Challenge

New Women's Only Outdoor Challenge featuring Austin Paddle Sports Saturday, April 9th @ CrossFit Central at RunTex & Lady Bird Lake

History of the Crossfit Games

An Inspiring Testimonial!

4 Things Women Should be Doing

Halfway Point!

How is Your Discipline?

Carey Kepler Signature Series

Stocking Your Paleo Pantry and Soup Goodness

Crossfit Total- What Does it Mean?!

2011: Your Best Year Yet!

Gratitude and Reflection

December Athlete of the Month!

Crossfit Central 2011 Challenges!

Words of the Day- WODs- Get it?!

Pull. Up.

Why Are You Waiting to Achieve?

Opening the Way

Warped

A CrossFit Prayer