5 min AMRAP

"They always say time changes things, but you actually have to change them yourself."

One day at a time the clients at CrossFit Central are improving their lives. The picture above is the 6:30AM Tues & Thurs Deep Eddy class with our veterans and new people. Today was the start of July programs and we kicked off class with 1 of our 3 monthly boot camp tests. Each boot camper performed the following as many rounds as possible (AMRAP) in 5 minutes with a 6lb med ball:
10 overhead situps
15 thrusters
20 push press
25 russian twists

What changes are you making today to better yourself for tomorrow?

Rehydrate

We are all well aware of the blistering 100+ temperatures outside, which means each of us should be diligent with our water intake. Hydration is key all day, every day and not right after you finish a workout.

WATER 101--
Water is the basis for all body fluids and is involved in numerous vital metabolic processes. When we lose fluid, we also lose minerals such as calcium, potassium, and sodium, which are electrolytes that help regulate the body's fluid balance and metabolic processes. Prolonged exercise, outdoor activities at elevated temperature or humidity, and occasional gastric imbalances are associated with loss of body fluid and dehydration. Decrease carbohydrate availability may also occur, resulting in low muscle glycogen levels. Read more HERE.

This is why I also recommend Rehydrate by Advocare. This product can be taken, before, during, and/or after a workout.

BENEFITS:

• Helps prevent cramping during and after exercise
• Keeps the body hydrated during physical activity
• Replaces key electrolytes and minerals lost through sweat
• Includes antioxidants, carbohydrates and other nutrients that promote optimal hydration and recovery

KEEP ON SWEATIN' & STAY HYDRATED!!!

100 Thrusters

A picture is worth a thousand words. Above is Jess, Alex and I after taking on the CrossFit Football WOD. These WODs are no joke, especially in the form of strength and endurance combined. This workout pushed me mentally as much as it pushed me physically today. At my 50th thruster I wanted to set the barbell down and say "NEXT." However, that is where the beauty of working out in a team setting is so powerful. Each of us kept on pushing and did not quit. 35 minutes later I was done with my 100 thrusters and who knows how many burpees. I can guarantee I did at least 100. We all were covered in black from the mats, sweaty from head to toe, but felt stronger and more empowered than ever.

-------------------------

WOD:

On the minute: Complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Destiny

(boot campers in Deep Eddy 6:30AM Tu/Th)

"Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved. " -- William Jennings Bryan

CrossFit Central coaches, clients, friends and family watched "Every Second Counts" at Alamo Drafthouse on Saturday evening. The night was a total blast! The movie epitomizes the quote above. The athletes highlighted during the film are focused, driven, athletic, hard-working, and the list goes on. These athletes do not sit around and wait for their dreams to come true; they make it happen. They do the necessary things day in and day out to win. After watching the movie I was beyond fired up for our trip to California to the Games in a few weeks. CrossFit Central is bringing a stacked team ready to take on 1st and 2nd for male and female and 1st for the Affiliate Team.

Are you taking the necessary steps to fulfill your destiny or are you sitting around, making excuses, and saying "would've, could've, should've?" It's summer time. It's go time. It's time to make it happen.

What is your destiny?

Alexis is CrossFit

October 2008

March 2009

March 2009

May 2009

June 2009

June 2009

Alexis is one of my personal training clients. She is an absolute joy to coach. In less than 3 months Alexis lost 9 inches, 10 lbs, and 4% body fat. She is committed to eating nutritiously, taking Advocare, and working hard each time she shows up at CrossFit Central. Not only has she seen results physically but her goals for working out have shifted from physical appearance goals to quality of life and fitness goals. Alexis has now set out to complete a 5K in the next 3 months, perform 10 pushups on her toes by August 17th, and complete 10 kipping pullups unassisted by the end of December. Her consistency, hard work, and excitement are contagious. All I have to say is "hoLLLLLLLLLLLLLLLer showout Alexis!!! You are amazing!!!"

Alexis' story:
CrossFit has changed my life in so many positive ways; I don’t even know where to begin. I joined CrossFit in the beginning of March starting with boot camps and soon after began training with Megan three times a week. I had previously been working out for around three months but hit a plateau and needed to go to that next level. CrossFit did that for me. Right away after starting my boot camps and training I noticed a huge change is so many ways, not only physically but mentally I felt better. I walk with more confidence, have more energy, I am more positive about everything, and I even find myself challenging other people physically which I have never done in my life. This has been a huge lifestyle change for me that I plan on doing forever. I now set fitness goals and look forward to completing them everyday! I can’t wait to see where I am physically and mentally in three more months let alone 6! I AM CROSSFIT!

Take a step back

(pic: baby sister and I)

I took a step back this week to look at my life. I was confronted head on with life and death, and the brutal reality that we have one life and we better make the best of it. One of my friend's dad passed away in an instant yesterday, another friend found out her friend has kidney cancer, and another friend found out his tumor is possibly malignant. The circumstances really hit home. Life is here and gone in an instant. It is easy to take advantage of my friends, and especially my family, because I assume they will always be around. I never think of my dad passing away until he is old and decrepit because he is convinced he is living to be 110 (insert laugh here). I thought to myself, "do I go to bed each night with my family and friends knowing that I love them; do the people I meet and come in contact with daily feel loved, encouraged, and/or determined to be more than they were today..."

I had the opportunity today to have a moment to be alone. I was running sprints and it was me, the track, and my iPod. I love the quiet moments every once in a while where I can sweat, grind, reflect, and dream about where I am and where I am going. Today allowed me to reflect on the events that unfortunately happened this week but then to also smile and bask in the beauty and "amazinginess" of my life. I have only once chance in this life to live, love, and make a difference. Go and make the best of it.

I am blessed!

Attitude of the Mind

(pic above: Deep Eddy 5:30AM Tu/Th)

"The greatest discovery of my generation is that a human being can alter his life by altering his attitudes of mind." -- William James (1842 - 1910)

I am realizing more and more each week the power of my mind and thoughts. I am sure each of you have the heard the following anecdotal sayings in one form or another. "You are who you run with; You are what you eat; If you think it, you will eventually be it; You snooze, you lose." Each one has some form of truth just like the quote above.

Each day I must decide to decide to make it happen; flee from mediocrity; heed corrective criticism; step out of my comfort zone; believe in myself and all that God has given me; and trust that I am not given more than I can handle. I indeed have days where I feel I cannot measure up as a sister, friend, coach, and athlete; however, I know I must take those thoughts captive immediately and "alter the attitude of my mind." My mind is powerful and amazing, and I will strive to only entertain thoughts that carry me to my goals.

What thoughts do you take captive????

Kitchen Raid

How many of you need help with nutrition? I am looking for individuals ready to have a kitchen raid and become more nutritionally sound than ever before. It is summer and time to make it happen. Read more about the program HERE.

KITCHEN RAID
Clean out and organize current kitchen
Personal grocery shopping trip
Paleo/Zone grocery list
Tips on how to prepare quick meals on-the-go
Cost: $75 an hour

Every Second Counts

Memory is the treasury and guardian of all things. - Marcus T. Cicero

Do something unique and different for Father's Day this year. Buy your Dad a ticket to Every Second Counts that is premiering at Alamo Draft House this Saturday, June 20th. Enjoy dinner, movie, and showout fun with the CrossFit family. My parents are coming in town for the weekend, and the gift for my Dad is a ticket to the movie. Make a memory.

CFC Blowin up!!!

The measure of who we are is what we do with what we have. - Vince Lombardi

At the end of the Women's Indoor class on Tuesday the view of CrossFit Central was just perfect. I took a moment, smiled, and soaked up the goodness that surrounded me.

The box has grown so much in the past 6 months. We now move the rowers and GHD machines outside during class for more space. We have fabulous oscillating fans to fight off the heat. Art work is all over the walls expressing exactly was CrossFit Central stands for. Classes are at max capacity and we are adding new ones monthly. Coaches are educating new clients on the Elements of CrossFit daily. We are blessed.

Vince Lombardi has quotes that always inspire me--just like the one above. I have been given the opportunity to coach and impact thousands of people. I stopped and asked myself today, "Am I doing everything I can with what I have?" Moments of reflection are always good for me. It helps to put everything in perspective. It is easy to get complacent when I have a little bit of success; whether it's with business, fitness, finances... I commit to not becoming complacent. I commit to improving my skills as a coach to be the best I can be. I commit to enjoying each day and not get so caught up in the things I need to improve but instead focus on the multiple things I can do. I am beyond blessed and will embrace each day with a new found confidence.

Sparta Heather

Wherever you go, go with all your heart. - Confucius

The Spartan 300 Challenge is well into week 5. Heather (pic above) attends Women's Indoor classes and is one of my 6 Spartan showouts. She has been coming to class consistently, recording her workouts, journaling everything she eats, taking Advocare, and reporting her progress weekly. Not only is she on a mission to be more fit, but her wedding is right around the corner and she will be in tip-top shape.

I challenged each of my Spartan clients to commit to 50 pushups 6x a week and to email the team when they completed their pushups for the day. Accountability is key. I have 100% confidence my ladies will knock the pushups out of the park on June 20th for the Spartan Finale. Keep up the hard work Heather and team.

CrossFit Movers

My brother, sister, and I just moved into a house, and I never realized how dependent I am on my computer until I have no Internet connection for a week. Needless to say I am back on the grind.

I always tell people how CrossFit is more than just working out. It prepares you for everyday tasks and obstacles. Our move last week would have been brutal if it weren't for being CrossFit. My entire family (pic above) helped out and we completed the move in about 3 hours. Gooooooooooooooooo Parsons' Fam!!!! I moved about a year ago too, and I remember being so sore from picking up furniture and countless boxes (and I had been working out but not CrossFit). This time was different for the whole family. We were stronger and more equipped to carry everything from apartment to house to up the stairs. Deadlifts, squats, and presses truly are lifts that can be used in more than just the gym.

CrossFit is functional fitness at it's finest.

What is a CF Central boot camp????

Austin, TX is a boot camp haven. I see a class popping up weekly all around the city. Boot camps come in all shapes and styles and each has attracts a specific kind of person. So what exactly is a CrossFit Central boot camp? A recent boot camper writes about her first experience at one of the boot camps I coach. Click HERE to read the entire write-up.
_________________

Reviewed by Suzie M.

I've never been to the Crossfit Central gym, but have attended one of their grueling fitness Boot Camps, and I can tell you that if you want to get in shape fast, this is the way to do it. Instructor Megan Parsons will kick your flabby arse into shape in no time, what with the marine-style drills that change each workout, and her ability to motivate you to keep up (or slow down, as my case was. My heart was about to explode out of my chest at one point, but dammit all, I was gonna keep up with those 20-somethings that were running circles around me!) I felt exhausted yet fantastic after my workout, but found it difficult to move for several days after. The thighs. Oh, lo the sore, sore thighs! Most definitely worth a try if you're in the market to challenge yourself and not get bored doing it!

1 year Anniversary

The secret of success is constancy of purpose. - Benjamin Disraeli

Today is my 1 year anniversary with CrossFit workouts. Hip hip hooray!!!! My life has drastically changed over the course of the year. New friendships, new job, leaner and more fit than ever before, empowered, stronger, and surrounded by individuals who truly care about me. I am beyond excited about my future and where I am and where I am going. I will continue to stay the course, keep focused, and of course showout.

Are you in a better place than you were a year ago??????? If not, make it happen!!! June programs just kicked off today.