The 2012 Bettys On Boards event is finally here!

ATHLETES:
Arrive @ the event no later that 7:15am for check in
The first heat will begin @ 8am, The 2nd heat will begin @ 8:30am

THE WOD:
100 Med Ball Chest Passes 10ft Between Partners (14# Ball)

Partner #1- Heads to the Boards!
Launch on board & weave through 4 RedBull buoys to Congress Bridge
On far side of bridge complete
10 Paddle Overhead Squats
10 Push Ups
10 Paddle Overhead Sit Ups
10 Sprawls to Paddle Overhead
Weave back through buoys to the dock and REPEAT sequence above before getting off your Board

Meanwhile, Partner #2 performs Land WOD
25 Dumbbell Thrusters at 20#
50 MedBall Overhead Lunges
Run to the Congress Bridge and Back
25 Dumbbell Squat Cleans at 20#

Partners will meet at the top of the dock and switch
Partner #1 will do Land WOD, Partner #2 will take on the Boards!

Partners will meet on the land once both have completed both parts for,
50 Med Ball Sit Ups (14# Med Ball)
Run across the Finish Line!!


The Prizes:
Over $2,000 in Bettysport Swag
Haircut & Highlight Services from Bob Salon
2 Thirty Minute Massages from Kate @ Austin Bodyworker
AntiGravity Sessions from Fit to the Core

Map:
Check in & spectating will take place at the Lady Bird Lake Trail near 1st Street --> MAP

Parking:
Everyone should park at or near RunTex on Riverside Drive or or the Lady Bird Lake Trail parking lot on the West side of the 1st Street Bridge

What to bring (Athletes & Spectators):
Bathing Suit
Shoes to workout in but are easy to take off
Sunscreen
Towel
Banners, Signs, Matching Outfits
Cow Bells
Your loudest cheering voice
Your A Game!

GET READY!

Freaky Friday

All of you probably realize these pins come from pinterest. If not, go there and a check it out! Pinterest.com Great place to get inspired, share your dreams, and collect your thoughts! Have a great weekend, come back refreshed and rejuvenated!
#Boom
ps. Remember to sign up for Betty's on Boards - practice is set to go on April 1st and you won't want to miss out!

Freaky Friday

This weekend may be the perfect one for shopping for those adorable spring shoes! We spring forward, we may as well spring for a new pair of heels!
Share your fav spot to pick up shoes!

Betty's On Boards

Bettys On Boards
Saturday, April 14th
@ Town Lake
30 Teams of 2
$120 per team
More Info

Open to all female members of CrossFit Central, Relentless Training Systems, CrossFit Central ATX and CrossFit Trigger Point

Registration opens today, March 7th at NOON

Womens Spring Challenge

Ladies--mark your calendars! The 2nd Annual Bettys On Boards is almost here. Bring out your inner surfer with this Women's Only Outdoor Challenge where CrossFit meets Stand-Up Paddling. Athletes will compete in teams of two in various activities on land and on water. Choose your teammate now and be ready to show Austin that CrossFit Women rule on and off the water.

Bettys On Boards
Saturday, April 14th
Teams of 2
More Details Coming Soon!

Freaky Friday, March!

Ladies the fact that we have a gift to see awesomeness and want to share it is just beyond the scope of a mans right mind. Left to our brilliance we can get it done and still have some time to get freaky! This Friday get some lace on you somewhere and have some fun! Most of you are going to be sore from the 12.2 snatch WOD. Putting on some black lace will help you forget about those strong sexy traps that are going to be hurting when you laugh!

Ladies once again, enjoy your weekend. Let the Freak come out just a little!

Oh, and kill the WOD!

Master Mind Moms Meetup!

We invite all the moms in our community to come to the Master Mind Moms meet up! We want to pull all you brilliant women together and collaborate, discuss, create and solve your needs! Crossfit Central has such a powerful community of women! What are your needs? Have you had great ideas for our community and did not know who to share them with or what to do about them? Now is your opportunity to bring them to the table. Sometimes they are incomplete ideas that need the brilliance of another women's mind, bring it on! This session is open to all Moms at CrossFit Central, Crossfit ATX, CrossFit Trigger Point, and RedBlack Gym.
Feel free to bring your kids! We are looking forward to meeting other brilliant Moms in the community!

What: A Master Mind Meet up for Moms!
When: March 3, 2012
Time: 11am - 12pm
Where: CrossFit Central
Who: You and your kids! That's right bring em! all, one, two , three...young, old, new born, new age...

Why: CrossFit Central Women have needs. How can we come together and fulfil those needs? By bringing brilliant minds together to get Sh*# done!

Compete in the 2012 CrossFit Open

Choose2Be campaign! Choosing to be an athlete and taking that on is perfect timing for you to challenge yourself in signing up for the 2012 Crossfit Reebok Open! Find out the details here.

All CrossFit athletes in our community will have the opportunity to sign up and compete with other athletes all over the world! Each box will host the workouts for all athletes to participate and challenge yourself to competition!

What are the benefits of signing up for the open?

1. An opportunity to compete every week for five weeks.
   
2. Understanding what it takes to Prepare the body for competition. For those of you who have thought about doing a competition but may not think you are ready, this is perfect for you to get the practice in, the mental as well as the physical, and take on the challenge of competition. What a great way to reach inside yourself and determine what it is that makes the athlete in you rise to the occasion!
3. See how you stack up in the world. Okay, maybe you are not going to the games but how cool is it to say that you were a competitor and had the opportunity to try!
4. Practice game day nutrition! As well as the course of the 5 weeks! Built in challenge!
   
5. Opportunity to practice your weaknesses! What if they come up, and they always do, great time to work on them over the 5 weeks!
6. Have fun! Just to go out, support the competitors who are gunning for the Games and show your support! The extra energy is only positive for the other athletes that will represent CrossFit Central, CrossFit RedBlack, CrossFit ATX, and CrossFit Trigger point, which could be one of you, 3 boys, 3 girls, at the Reebok CrossFit Games!!!

Do it! Sign up! Choose2Be

Helen Challenge

This past Saturday 26 Women came out to compete against themselves and learn a new technique, the game of mental strength & practice. These ladies all received a workbook with exercises that they will work in over the course of the next 4 weeks. Working on such things as visualization, changing false beliefs, writing out the workout as it will occur the next time they do it, and simply setting goals and creating a game plan.

Baby Got Back

A beautiful back. Today may not be spring like but we know that spring is just around the corner. Under all these winter layers be sure that it is clothes that will reveal those beautiful muscles you have been working on. What can you do to reveal that back and be pumped about the back less dress, sundress, or swimsuit. Lots to do.

The best advice - do it all and be consistent. By do it all, that means you have to be on the eating regime as well as the workout regime and be consistent over time = rock star back.

Check out CrossFit Central's Nutrition Lecture:
When: Tuesday February 14th
Time: 12pm or 7pm

For a course in food, accountability, and a great program to get you off the crap, check out Crystal Nelsons Fuel21

The key is to choose to do it and to be consistent! For the workout, show up to class 3 days a week and add two additional workouts a week, minimum! If you are on a 2 day a week program and you are looking to get results fast... you are lying to yourself if you think that is all you need to do for workout. Even if they are short workouts that can be done in 30 min...move that body! Commit and GO! Let us know how we can help! Join out program if you haven't already or come back if you have been on a break! We have lots to offer!!! Cheers to backs!

Change your Physiology

Life comes at you fast. You have two options, you get to choose to be or you get to choose to not be. That is it. Your choice.

One thing that gets many of us is the running list in our heads that we must get done yesterday. We let that list just keep running through our heads. We can only manage 7 things up there and most of you try to manage 14! Therefore, a few get forgotten, and usually a couple are on the top priority list!

Many of us know the famous Tony Robbins. He delivers a powerful message about changing your state. What does that mean? One way is changing the physiology of the body in a moment of panic, stress, indecision, joy, happiness, and pure energy to meet the needs or outcome that you want to occur for you.

In this video he speaks about how powerful it can be for you to be aware of how you are being and more aware to understand how you can take control over your mind by changing your physiology.

Each of us has had a moment where we get to choose how we will respond to a situation. Today, when you are in a moment of choice check in with your state and you choose how you will respond, who you will be, and all ending in the result you want.

Change your state!

Master Mind Meet up for Moms!

Are you a Mom with a need! All Moms have a need. You may feel like you are out there alone sometimes but the truth is we all can relate in some way!

What: A Master Mind Meet up for Moms!
When: March 3, 2012
Time: 11am - 12pmc
Where: CrossFit Central
Who: You and your kids! That's right bring em! all, one, two , three...young, old, new born, new age...

Why: CrossFit Central Women have needs. How can we come together and fulfil those needs? By bringing brilliant minds together to get Sh*# going!

They Chose!

Cheray Ahswill, Mellisa Feliz, Lisa Munoz, Linda Salcedo
Maggie Gallant

Samantha Mitchell

















Chris Gaussiran, Emily Baker, Cassie Masson & friends and Erika Jeanne

All Women of CrossFit Central that have chosen to be an athlete! These women inspire so many people to make moves. The beauty of these women runs so much deeper then the athlete. They have passion. They have a drive that was found when they learned they could physically push their bodies to do things they thought was impossible and doors opened.

"If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours." - Henry David Thoreau

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?

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

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?

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!

The "Helen" Challenge - You vs You

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

Sign up here!

3.2.1.GO!

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

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?

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!!