How is Your Discipline?

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

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

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?!

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!

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

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!

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.

This month, our December Athlete of the Month is Christina Harris!!

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