Consistent Effort

"If you make more progress than you thought you would, don't compensate by slowing down. You're doing great, so raise your expectations even higher and keep going strong.

If you fail to make as much progress as you had planned, don't get discouraged. Remind yourself of why you're making the effort, and re-commit to getting it done.

Consistent, purposeful effort will reliably bring the results you seek. On some days you'll move faster than on other days, yet every day you'll keep going forward.

Never forget that there is great power in small actions that are repeated again and again. Though the path may be long and winding and uneven, by continuing to put one foot in front of the other, you'll reach your destination.

Celebrate the small victories and learn from the small defeats. Then, keep on moving steadily toward the goal you've chosen.

Put the power of consistent effort to work. And each day, you'll bring new value to life."

-- Ralph Marston

From: www.GreatDay.com

Don't miss the Supplement Meeting today at 12:15pm and again at 7pm at Crossfit Central.

Start thinking about your goals for the upcoming months. Thursday evening will be CFWomen Goal Setting at 7pm.

Have a fabulous day!!!

The "New Normal"

Guilty. Caught on film. You can see what I've been up to. I have been out of town visiting family and attending my cousin's wedding- sorry I've been a little MIA!

I have also had a glimpse into Christmas Future. See, this is my first holiday season of eating clean/Zone/Paleo. After the past 5 days of being on "vacation" i.e. "out- of- the- usual -routine- and -away -from- my- own -kitchen", I got a reality check. If I don't plan and mentally prepare myself, I will be a bloated mess come January 1, my performance will suffer, and I will just feel like crap!

It's sooooo easy to just say "one piece of cake won't hurt me." Don't get me wrong, I do believe in moderation, and I do believe you can have your cake, so to speak. But it definitely takes a huge amount of willpower and planning ahead. I don't have a very good relationship with Willpower...

It was also hard to be "the weird one" eating weird things and not eating "normal" things. It really is a New Normal (thanks Erika- you have a real way with words!) I was super excited to eat this for breakfast (leftovers from the night before):

I think my brother almost barfed when he saw me eating brussel sprouts for breakfast....But to me, that's my "New Normal!"

Is this your first holiday season of living a more healthy lifestyle? How do you plan on resisting temptation?

What is your "New Normal?!"

Meet Jen Cardella

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.......

Jen Cardella

How were you introduced to Crossfit?

I was first introduced to crossfit while working overseas. It looked crazy...and I was tired of running marathon after marathon...so I tried it. I was hooked after the first week. I started at Crossfit Central as soon as I got back to the U.S.

Favorite WOD/lift:

Diane, Heavy Front Squat

Favorite Zone/Paleo Meal:

Steak salad with bell pepper, avocado, and baby tomatoes

Favorite cheat meal:

pineapple wrapped in prosciutto, dark chocolate, and wine

I have always wanted to be a pistol instructor

1 word people use to describe me: loyal

Outside of the gym I like to play with my dogs, visit my grandparents in New Braunfels, work in my yard, and run

Favorite place to eat in Austin: Buenos Aires Cafe

Song that gets me pumped up for a workout: Anything by Beastie Boys

Something nobody really knows about me or would be surprised to know: I have 5 younger brothers and sisters- all are or will be taller than me.

Best piece of advice anyone’s ever given you: Keep your mouth shut, your ears open, and be honest.

Where do you see yourself in 10 years?

Living in Italy with my husband....sipping wine and crossfitting

You can find Jen coaching indoor Women's Only classes at our Burnet location. Jen is also available for Personal Training and Nutritional Counseling. She is a great motivator who will push you to new heights- always with an encouraging smile.

Jen was part of the Crossfit Central Affiliate Team at the 2009 Crossfit Games. Check out this video from the Games, and to learn more about Jen, visit her blog.

Games - 1st affiliate WOD from CrossFit Central on Vimeo.

5 hrs. 20 min.

"LILA" from CrossFit Central on Vimeo.

Did you know that first time moms are in labor an average of 15 hours? Yusuf's wife gave birth in record time! Congratulations on a beautiful baby girl. In honor of Yusuf's new addition, Big Mike concocted "Lila"- the above video is of the Coaches taking on the workout.

This week at Crossfit Central there will be a Nutrition Level 1 Meeting on Tuesday at 12:15pm and again at 7pm. This is open to all Crossfit Central clients and is a great way to get on track- especially with the holidays coming up :)

This coming Saturday is our monthly UTB free workout as well as the Indoor Benchmark Challenge Finale. Has your Fran time improved?!

How You Are Feeling Can Make All the Difference

How are you feeling?

This is something you need to ask yourself before each workout.

Did you get enough sleep the night before (or two nights ago for that matter)?

Are you stressed?

Have you been eating well?

Are you recovering from an injury or from being sick?

All of these things contribute to how your workout will go, and all of these things need to be taken into account as you are thinking about how much you're going to load on that bar.

This morning's Crossfit Women WOD:

5 Deadlifts (Elite=185#)

10 Burpees

5 Rounds

My time was pretty slow: 6:47. I was really disappointed with myself. Then, after thinking about some of the above questions, I realized 2 things:

1. I have been on an Herbal Cleanse for the past 6 days (not my usual regimen)

2. I have some mental blocks I need to work on. Both today and on Monday, I thought,"Oh man, I don't know if I can do that."

I KNOW BETTER!

Mental focus and preparation is half the workout.

One week until the Fran Benchmark Challenge Finale.

Get mentally prepared and focused!

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 Crystal McReynolds

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.......

Crystal McReynolds

How were you introduced to Crossfit?

I was looking for a training job that was different than the rest of the globo gyms out there. A friend of mine worked for Central and introduced me to Jeremy. The rest is history!

Favorite WOD/lift:

Grace Clean & Jerk, Overhead squat

Favorite Zone/Paleo Meal:

Orange Roughy, Baked butternut squash with butter and honey, sauteed veggies, avacado

Favorite cheat meal: Double chili cheese dog w/no bun and ice cream

I have always wanted to be able to pick up and go on vacation wherever I want at any time

1 word people use to describe me: energetic

Outside of the gym I like to have dinner with friends, travel

Favorite place to eat in Austin: Umi Sushi off I-35 and Slaughter....yyyyuuuummmmm!

Song that gets me pumped up for a workout: Ciara- Oh

Proudest accomplishment: Taking 9th place at the Crossfit Games

Where do you see yourself in 10 years?

Living at the Lake or on the Beach, continuing to be a Crossfit Trainer, and traveling the world!

You can find Crystal all around town coaching Women's Only indoor classes at our Burnet location, Bootcamps, and is available for Personal Training. Don't let that big smile fool you, Crystal will get you working hard and seeing results- fast! Crystal is not only a world-class athlete, but a supermodel as well!! Check her out on the Forged site. To find out more about Crystal, visit her blog.

Be sure to check out this link to an interview with Crystal at the 2009 Crossfit Games!