30 Days 30 Recipes

Congrats to everyone who participated in the Garage Gym Throwdown!

There are quite a few people out there who are doing a 30 Day Paleo Challenge. Read all the details here
I am participating as well and am also challenging myself to post 30 recipes in 30 days. I would love your help! If you have a recipe that you love, please email me at KatGrosshaupt@me.com  and I will happily put your yummy Paleo recipe on the blog. Maybe we'll have a vote at the end for the best recipe!


For the first post, I'm going to share my all time fave Breakfast recipe of sauteed cabbage and eggs:

• Chop up about 2 cups of cabbage.
• Melt some Ghee in a pan.
• Sautee cabbage with some salt and pepper until slightly crispy.
• Serve with 3 scrambled eggs.
• Add a few organic cherries (like 3 or 4) on the side.
• Add some avacado or nuts.
• Voila!

A great addition to your 30 Day Challenge is the addition of warm lemon water in the morning upon rising. Warm lemon water helps alkalanize your body, aids in bowel elimination, and purifies your blood. If you workout in the morning, heat up some purified water, squeeze half an organic lemon in it, and drink it on the way to the gym. I've been drinking this for a few weeks and have been a lot more, um, regular...


So, send in your recipes and I'll see you tomorrow! Good luck!

What is Bootcamp?

Gettin it done!

Anderson High Bootcamp 6:15am

How are the indoor and bootcamp classes different?


This is a question that is asked quite often. Is bootcamp easier? Definitely not! It's just different. 


Bootcamp coaches use PVC pipe, medballs, sometimes light dumbells or kettlebells, and just whatever else is around- benches for step ups and dips, trails and pathways for running, Monkey Bars for jumping pullups and Knees to Elbows. 


And don't forget bodyweight exercises- lots of burpees! And sprints, and lunges, and just about anything in between. There are usually multiple smaller WODs with lots of core work thrown in. It's fast paced and a good sweat.  I had been attending indoor classes for a year before I went to a bootcamp. I thought I was in great shape, and BAM! I was knocked on my butt- it was hard!


So if you're looking for something new to add to your routine or want to change it up a bit, try a Relentless Bootcamp- maybe you'll get to see this at 6am!!:

Follow us on Facebook! Crossfit Central Women has a Facebook page!

Upcoming Events

There is a lot going on this month at Crossfit Central! This week you can sign up for a few upcoming events:

Spartan 300 Challenge

....limited to 50 people (indoor clients)....sign up begins Tuesday at noon (tomorrow)

What is the Spartan Challenge?
The Spartan Challenge is a 7 week program that will be highly focused and personlized to get all participants in the best physical shape of their lives. It is open to Men and Women and scaled to ALL levels of fitness. It doesn't matter what your current physical condition is or whether or not you're knowledgeable in health and fitness - This program can meet you where you're at physically. If you're already in great shape you can always be in better shape...this program will rock your world and be a lot of fun. If you're not...guess what...you're going to come out of this a Champion and better because of it!!!

Trojan Challenge

...limited to 100 people...open to both indoor and bootcamp clients...sign up begins Tomorrow

Details of the challenge:

The Trojan Challenge will go on during the same 7 weeks of the Spartan 300 Challenge (May 8th-June 26th), but will have different components. Each participant will be assigned a CrossFit Central Relentless Coach that will help keep them accountable and offer guidance with their nutrition and workouts. The workouts will be kettlebell focused, and each participant will get a kettlebell with their registration. On the kick off date, May 8th, you will have your before photo taken and will go through the benchmark workout. The final benchmark workout will be on Saturday, June 26th.

Both Challenges begin on May 8 and run until June 26. Make this your fittest summer ever!

Meet Heather Hodges

Heather and her family moved here in May from Tulsa, OK. She most recently was featured as one of the 2009 Crossfit Central Success Stories!

How were you introduced to Crossfit?

My husband starting CrossFitting first and I thought he was absolutely nuts for putting his body through those grueling workouts. When he started losing a lot of weight and getting in serious shape I starting taking notice and tried it. I was hooked from my first workout!

Favorite WOD/lift:

Annie/Split Jerk

Favorite Zone/Paleo Meal:

Breakfast: 3 eggs, 1/3 c. Irish Oatmeal w/ 1/2 c. blueberries, 1 large tomato, 1/4 avocado

Favorite cheat meal:

Steak (the whole thing!) sweet potato with butter, salad, bread, and a margarita!

I have always wanted to vacation in Bora Bora (with a new Crossfit body, of course!)

1 word people use to describe me: encouraging

Outside of the gym I like to hang with my 3 favorite guys: Wade, Caleb, and Elijah

Something nobody knows about me or would be surprised to know about me: I am an artist, and I paint in oils

Favorite place to eat in Austin:Shady Grove

Song that gets me pumped up for a workout: Anything by Bon Jovi, Creed, or U2

Proudest accomplishment:Being a mom

Best advice anyone has ever given you: Love the Lord with all your heart, soul, strength, and mind, and love your neighbor as yourself.

Where do you see yourself in 10 years?

I’m not sure where I will be living, but I know that I want to be living life on my terms with more time for my family, friends and church. I will have been married for nearly 25 years by then and have kids entering college. Wow, where did the time go!

Heather is taking North Austin by storm! She recently started a Relentless Bootcamp in Round Rock as well as a Master's Class at our Burnet Rd. facility. In addition, Heather is the lead Crossfit Kids coach and heads up 2 kids' classes at the gym and personal trains out of her garage! Whew!

To find out more about Heather, visit her blog...

Upcoming Workout Opportunities for Working Off the Pie

It's Monday.... How did you do over this holiday weekend?! Did you have a Very Paleo Thanksgiving? Or did those marshmallow-covered sweet potatoes win you over? (Whose idea was that, anyway??)

No matter what you ate or didn't eat, it's a brand new week with sooooo many opportunities to work off that Pecan Pie.

This Saturday Dec.5 there will be a fundraising WOD to benefit Robert Feuille, friend and co-worker of a few of our Crossfit Central clients. He is about to undergo his 3rd round of chemo, so we are looking to raise at least $1000 to help out. Please read his story at the link above.

The workout will be on Saturday morning at 9am at Clarke Field near Jester on the UT campus. We are asking for a minimum donation of $25 to participate. Come out and join us!

Also, every Saturday in December (5th, 12th, and 19th), Carey will be heading up a FREE Bootcamp at Lululemon from 7-8am. Do you think Lulu opens at 8:01?!

And finally..... don't miss the Crossfit Women's Christmas Party this Friday night. This is open to anyone who is female... You don't have to be in a Women's Only class.... more details to come.

Whew!

Have a wonderful week and stay warm...

Meet Lisa Bender Thiel

I thought it would be fun to get to know some of our female coaches here at Crossfit Central. Over the next few weeks I will be spotlighting the amazing women who train/nurture/yell at/laugh with us. Now, on to.......

Lisa Bender Thiel

How were you introduced to Crossfit?

While working in corporate wellness at Dell computers, one of the trainers I worked with started Crossfitting - In May of 2005 he took me to a UTB and introduced me to CrossFit and CrossFit Central! BTW - that UTB had about 8 people in attendance including Carey, Jeremy, Kris and Zach! The first benchmark CrossFit workout I remember is "Angie" with Carey Kepler. She and I were still just dabbling in "CrossFit" and training for tri's - we ran 7 miles after the WOD and I ended up with swollen, stiff arms due to dehydration (and 100 band pull ups!). That is when I learned to respect CrossFit WOD's and appreciate the intensity of the programs. I've been hooked ever since.

Favorite WOD/lift:

Grace/ Power Clean

Favorite Zone/Paleo Meal:

2 egg whites, 1 whole egg, olive oil, spinach, mushrooms, and a touch of feta cheese scrambled together with a side of fresh berries.

Although I hear you can ZONE a soy latte with a couple almonds and that sounds pretty good too :)

Favorite cheat meal:

I have a pretty big sweet tooth! So, just add a dessert to a paleo/zone meal and I'll be happy!

I have always wanted to learn to speak Spanish via a few months in South America!

1 word people use to describe me: Magnetic

Outside of the gym I like to hike, camp, water ski, hang out in coffee shops, trail run, visit the mountains!

Lisa and Jeremy were recently married in October!

Something nobody knows about me or would be surprised to know about me: I was home schooled and grew up on a self- sustained farm until 12yrs old. wow!

Favorite place to eat in Austin: Whole Foods - or Zocolo

Song that gets me pumped up for a workout: Tina Turner's "simply the best" - I've been listening to that song for motivation since my junior high volleyball days. The team use to listen to that song before every game from 7th grade all the way thru Senior year in High School.

Proudest accomplishment:overcoming 10 yrs of anerexia/bulimia - Finally finding my physical self and loving it!

Best piece of advice anyone’s ever given you:

"You need to leave and come back when you know what you're talking about" - Dr. Steve Olson, Duke Medical Center, Orthopedic Surgeon.

This was in response to a 'sales call' I made as an inexperienced 23yr old while doing medical device sales in N.C. - It taught me the importance of professionalism, knowledge of product/service, and preparation! It also tested the thickness of my skin :)

Where do you see yourself in 10 years?

Living in Austin, traveling the US to help conduct seminars/teaching workshops for some combination of fitness, business, and personal development. I will still be active and competitive in CrossFit (even if it's competing with myself!).

Lisa wears many hats at Crossfit Central- she runs two Relentless Bootcamps at Jack & Adam's, is a Lead Coach at our satellite Run-Tex location, heads up the LIVESTRONG corporate wellness program, and leads the Crossfit Central Endurance programs with Carey.

To find out more about Lisa, visit her Blog!

Mid-Week Free Workout!

That's right- tomorrow, Wednesday November 4, play hookie from work and come on down to your favorite workout site: The UTB stompin' grounds (pedestrian bridge under Mopac at Lady Bird Lake).

Meet us at 9:30am for a FREE workout! See you there...

Meet Megan Parsons

I thought it would be fun to get to know some of our female coaches here at Crossfit Central. Over the next few weeks I will be spotlighting the amazing women who train/nurture/yell at/laugh with us. Now, on to.......

Megan Parsons

How were you introduced to Crossfit?

I started working out at CrossFit Central in June 2008 to simply mix-it-up and try something new. I have always been a workout junkie so paying to join a class at CFC was a huge deal for me. I am not the type of person who needs inspiration or motivation to continue to work out to stay on track; I just needed a change (and Jess said I must try it). Growing up as a daughter of a football coach, you naturally gravitate to fitness and sports. I have always lifted weights, run, etc. I LOVE FITNESS!

Favorite WOD/lift:

I like Nancy and Christine

Favorite Zone/Paleo Meal:

Steak, asparagus, sweet potato. I love Paleo pancakes and Lemon Tarts baked by Eric Wood too.

Favorite cheat meal: Nachos

I have always wanted to spend an entire summer at the ocean; the 1^st part in the Caribbean and the 2^nd part in the Mediterranean.

1 word people use to describe me: Showout!

Outside of the gym I like to lay by the pool (if its summer) and of course hang out with my friends. Friends are family to me. I love watching college football!

Something nobody knows about me or may be surprised to know: I am scared I'll end up alone someday.

Favorite place to eat in Austin: Cuatros

Song that gets me pumped up for a workout: all hip-hop!

Proudest accomplishment: Defending my thesis

Best piece of advice anyone’s ever given you:

My Dad told me “it is the quiet moments out of the spotlight when no one else is looking that most defines your character.” This statement has resonated with me since I was a teenager. It keeps me pressing forward even when I know I can be complacent and no will know.

Where do you see yourself in 10 years?

In 10 years I will still be living in the greatest city ever, Austin. I will own a house on Lake Austin complete with a wakeboarding boat and an infinity pool. I hope to be married and have 1 little showout kid. I think that is about all the children I can handle =).

I am still working with CrossFit Central and growing and branding Relentless boot camps and CrossFit Central. I oversee multiple coaches and train them up to be the best CrossFit coaches in the country. The name “Relentless” is a house hold name in Austin and coaches travel far distances to learn the programming and methods of our boot camps.

I have developed a training course or seminar that teaches individuals balance with workout, nutrition, and life. I work to remove the all-or-nothing attitudes and promote quality of life and day-to-day balance.

I have also patented the word “Showout” and have an entire t-shirt and accessory line promoting the Showout brand.

I am financially free and pay for everything with cash. I am a 6-figure coach and love my job!

That's what I call GOAL Setting!!

Megan heads up our Relentless Bootcamps and website. She can be found at Deep Eddy, Dick Nichols, and Lake Pointe bootcamps. Megan also is available for personal training- 5 minutes with her and you're sure to be a Showout!! To find out more about Megan, check out her blog.

HoLLLLLLer!