Master Mind Moms Meet up!

Thanks to all the Moms that came out to the Master mind Moms meet up! We even had a few kids come meet and greet for the "next generation FIT"! Lots of topics were discussed.

• How can Moms support one another with child care.
  
• Calendar for the month or three months so that you can plan accordingly
• Lean lifting
  
• Come Back from Pregnancy with a punch card. New Born's can be so unpredictable
• Scaling the WOD when you are pregnant
• Snacks for the kids - lunch box ideas - presenting food for success with kids
• Are you a mom with kids out this summer? Do you have a plan to keep crossfitting? Need to team up with other moms in your situation?
• Kids clothing swap!! spring cleaning!
  

All of these topics plus many more were brought to the table.

We are a community that will continue to grow as well as our generations it is important to us that we know your needs. This will better equip us to grow together!

We are planning our next meeting for women that are pregnant! Date coming soon!

Kids clothing swap! Seasons change, kids grow, it's nice to trade out for something that fits! Start going through those clothes and get ready to swap them out for something new! Date coming soon!

Please continue to email us and let us know your needs!

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!

Freaky Friday

Once again it's Friday! What does that mean to all you women out there? Do you have big plans for the weekend? Are you ready to chill out and take a break or are you roaring to go? Are you a Mom that has a few birthday party's to go to with the kids, a wedding to get dressed for and celebrate, a soccer game you husband plays in, maybe some yard work, a few projects around the house!!! Are you going on a date tonight with a dude your girlfriend set you up with or maybe a party to celebrate a good friend moving away to grad school?
The deal is it is Friday! What ever you have going enjoy each moment! Sometimes weekends fly by and maybe it's true, but if you start with a little freak in your Fridays, you can kick it off on the right foot!! Maybe some of these pics will get you excited!
Enjoy this Freaky Friday!

Be YOU!

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

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!

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!!

Champion Mindset Competition Series

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!

A Little Healthy Competition in your life!

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

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

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

Iron Belle Special Guest: Aly RX STAR

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

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

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!

Traveling and CrossFitting

I've been hearing many of you talk about your upcoming vacations (jealous!) I know you don't want to just sit around sipping margaritas and lying on the beach, so I found a huge list of workouts to do while on vacation, courtesy of CrossFit Del Ray Beach. Even if you aren't on vacation, these are some excellent workouts to do on your own. This is only half the list (!) Go to the Del Ray site for more fun... and send me a postcard.

Run 1/2 mile 50 air squats - 3 rounds.

10 push-ups 10 sit ups 10 squats - 10 rounds. 200 air squats for time.

"Susan" Run 200m 10 squats 10 push ups 5 rounds.

Sprint 200m and do 25 push ups, 3 rounds.

10 Handstand push ups and a 200m run 3 rounds.

Tabata squats and tabata pushups.

5 push ups 5 squats 5 sit ups, 20 rounds.

Walk 100 meters on your hands, even if it is 2 meters at a time.

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

Invisible Fran...21-15-9 of air squats and push ups for time.

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

Run 1 mile for time.

10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.

3 vertical jumps 3 squats 3 long jumps - 5 rounds.

Handstand 30 seconds and 10 squats, 8 rounds.

10 push-ups 100M dash 10x.

Tabata squats.

5x 400M sprints.

10 X 100 m dash.

25 pressing snatch balances each arm. No weight.

Run 1 mile, lunging 30 steps every 1 minute.

handstand 30 seconds and 20 air squats, 5 rounds.

10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.

100 air squats. For time.

4x 25 jumping squats

10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.

10 air squats every 1 minute of your 1 mile run.

100 burpies for time.

Run 1 mile for time.

10 push-ups 10 squats 10 sit ups 10 rounds.

10 vertical jumps, run 400 meters, 5 rounds.