Goal Setting Workshop

The Goal Setting Workshop is coming up on Friday evening at 7pm. Maybe this is the first time you have ever sat down to set goals. Maybe you've set them before and then forgot about them a few days later. Wherever you are in the spectrum, this workshop is for you!

You hear it all the time: If you don't have an idea of what you want or where you are going, how will you plan to get there?

This workshop isn't just for fitness goals. It's for Life goals. Here are some things to think about over the next 2 days:

Where do you see yourself in 10 years/5 years/1 year?

Think about what you'd like to acheive in the following categories:

Health/Fitness

Career

Personal

Carey will lead us through a few exercises that will help solidify our goals/aspirations. Sometimes it just takes sitting down and working through it or even talking to someone about what you are aiming for. If you tell your friend/mom/coach that you will be doing kipping pullups by Jan.1, you've just enlisted someone to keep you accountable!

So on Friday, bring a notebook or journal. In fact, go out and get a nice one that you will enjoy writing in. For me, it helps to write a few weekly goals or list ideas for future goals. I also write the names of books I want to read on the back page!

If you have any questions, please post to comments or you can email me at KatGrosshaupt@CrossFitCentral.com

See you on Friday!

CrossFit Women at Run-Tex

As of September 1, there will be a couple of new Women's Only classes at Run-Tex. Jesssica Sharratt will be your fearless leader and will surely kick you into some awesome shape! Here's a snippet from Jess's blog:

These classes are going to be one of a kind and I am pumped!!! Take on a hardcore crossfit class but in a women's only encouraging and comfortable environment in the heart of Austin off Town Lake. It doesn't get better than this! Oh and afterwards you can shop for shoes =)

Class times:

Tue/Thur 6:15-7:00 am

Tue/Thur 6:45-7:30 pm

If you are interested in joining these classes, you must complete your Elements sessions prior to Sep.1. CrossFit Elements consists of 3 personal or small group training sessions to teach movements for optimal performance in the CrossFit program which provides safety and confidence when jumping into a class.

Contact Jess for details on how to get started: JessicaSharratt@CrossFitCentral.com

Now, go clean out your closets!!!

Nutrition Blog

Have you seen the newest CrossFit Nutrition Blog? Erika is doing a fabulous job of keeping us on track with recipes, great information, and motivation. I made the Swiss Chard she posted tonight- yum!

If you see Erika around, make sure to say hello. She is a wealth of information, has quite the story, and is just an overall really nice person. (And one heck of an athlete!) Anyway...

The Nutrition workshop was a huge success last night. I hope everyone got what they needed. Remember that all the CrossFit Central coaches are here for you and want to do whatever it takes to help you succeed.

Remember, Rome wasn't built in a day. Baby steps. Start with Food Logging. Get a sense of where you are starting and where you need to go. Weigh and measure. Add some fat. Re-assess and meet with your coach for guidance. Repeat.

I Heart Food

Tomorrow evening (Tuesday) at 7pm there will be a Nutrition meeting at CrossFit Central. This will be a new and improved format for meeting people's needs.

Are you looking to improve your performance?

Wanting to move towards Paleo?

Want more information on supplementation?

Maybe you don't even know where to start and are completely overwhelmed.

There will be something for everyone.  We will break into small groups to answer questions and get you on the path to better eating!

Bring your Food Log, a notebook, and a pen.

See you tomorrow at 7pm!

GMOs: What's the Big Deal?

The following is an article by my friend, Allison from Food as Life.  Good stuff!

Most of us have heard the dire news about high fructose corn syrup (HCFS) and trans fats.  We have altered our shopping habits accordingly, reading labels to avoid these harmful ingredients.  How about genetically modified organisms (GMOs)?  Are you as vigilant about avoiding them?  It is not as easy as you may think since our government regulations and standards make it nearly impossible as there are no labeling requirements in the U.S.    GMOs were first grown in the United States in 1996.  They work by inserting an additional protein into the genetic code of the original seed.  This allows the crops to withstand repeated bouts of pesticide without destroying the crop.  In such a short amount of time, GMOs have become a ubiquitous part of our food supply, found in nearly 75% of processed foods lining the supermarket shelves.  How has it infiltrated such a large portion of our food supply? A large majority of our farmland the past few decades has transitioned to grow three major crops: corn, soy, and canola.  The same agrochemical businesses that created GMOs also sell the seeds that grow these crops.  For example, 92 percent of all soy grown worldwide is genetically modified, according to the U.S. Department of Agriculture.  If you think you do not consume any of these soybeans because you avoid edamame, tofu, and soymilk- think again!  Soybean oil, soy protein isolate, soy lecithin, etc, are common ingredients in processed foods. Even products you think of as healthy contain these harmful ingredients, such as protein bars, dark chocolate, and multigrain crackers. Since these crops are also fed to our animals, even meat is not free of them.     All of Europe, England, Australia, Japan and Russia require food containing GMOs to be labeled accordingly.  In response to consumer outcries in these countries, large companies such as Kraft, Walmart, and Coca Cola have redesigned their products to either remove GMOs from them or label them appropriately.  Consumers can then make their own decisions about whether to include these new substances into their family's diet or now.  For a myriad of political reasons, we are not given that choice in this country.  Instead, you must be extremely pro-active if you would like to minimize GMOs in your diet.     So what's the big deal with GMOs and why should you avoid them?  Most of the objection about GMOs is that they are an uncontrolled human experiment.  Only one study has been conducted on humans rather than animals.  The results showed that parts of the altered gene in GMO soy had been transferred into the DNA of the bacteria in the digestive system (U.S. National Academy of Sciences 2004).  Results from animal studies are even less promising.  Until U.S. consumers get more vocal about GMOs, what can you do?    Tips for minimizing GMOs in your diet: *Stick to organic food as much as possible; even fresh foods such as fruits and vegetables can be coated in a corn-based wax to make them look prettier and withstand long travel distances *Look for corn, soy, and canola listed in the ingredient list; assume they are genetically modified * Start small.  What do you or your family consumer a lot of?  Cereal?  Crackers?  Milk?  Look for a non-GMO alternative of your favorite brand by shopping organic. *Most importantly, speak up!  Does your grocery store have slim pickings when it comes to organics?  Make a request for specific products you would like to see.  Does your store already offer plenty of options?  Let them know you appreciate the selection.  Do it for your children and your children's children!

The Women's Challenge is Here!

What a great UTB! Thanks to everyone who came out and made The Movement a great event.

The Women's Challenge is here! If you went to the CrossFit Central site today, you saw a teaser about what it's all about.  This is a team workout, so get your group of 3 together and get signed up. If you don't have a group but still want to participate, we can get you hooked up with a team.

This challenge is all about accountability. You will keep each other accountable with food logs, workouts, and morale!  More details to come, but Carey told us on Saturday that the workout on Sep.12 will consist of a trail run then a workout at the gym.

There will also be a workshop on Saturday August 29 (more details to come).

Next week will be a Nutrition meeting at 7pm on Tuesday evening.  The coaches have been working hard to re-vamp these meetings, so this will be a totally new format.  Just in time for the challenge!

Way to Go Crystal!

Congratulations to our very own Crystal McReynolds for being one of Austin's 10 Fittest!  Be sure to pick up a copy of Austin Fit magazine to check her out.  

Tomorrow is the beginning of August programs and, everyone's favorite- assessments!

Have a wonderful Monday.