Monday, August 31, 2009

Sprint to FGB

This month we are challenging all CrossFit Central Relentless boot campers to participate in "Sprint to Fight Gone Bad" in an effort to be beyond ready for Fight Gone Bad on September 26th.

Goal: Sprint at least 10 miles by September 25th. Starts on August 31st.


1. 100, 200, 300m distances—max rest between runs is 30-60 seconds

2. 400 – 800m distances—max rest between runs is 90 seconds-2 mins

3. The distance can be no longer than 800m at a time

4. Log workouts and times to track progress

Prize: 100% ready for FGB on September 26th, faster times, and bragging rights on the last day of class if you complete the 10 mile sprint.

Who is taking the challenge?

Saturday, August 29, 2009

Veterans & Newbies

The boot campers in the 6:00PM Tu/Th Ann Richards boot camp are fired up about working out and getting healthy. As a result, they are bringing their friends each week to share in the excitement. The 1st picture are new faces from Thursday evening and the 2nd pic are the veterans in class.

I believe there is power in numbers. Each one of these athletes worked a bit harder on Thursday night to show the newbies what boot camp is all about, and everyone completed the workout with a new sense of empowerment. The rain did not stop these Showouts!

Relentless boot camp for September kicks off on Monday, August 1st. Bring a friend and try out class.

5:30 AM Tues/Thurs at Deep Eddy

6:35 AM Tues/Thurs at Deep Eddy

6:00 PM Tues/Thurs at Ann Richards School

8:30AM M/W/F Lake Point

Wednesday, August 26, 2009

Easy way out....NEXT

(Deep Eddy Tu/Th 6:30AM boot campers posing after working hard for their fitness goals)

I read this today in the CrossFit Journal...

Tony Budding said CrossFit can be an “asshole barrier,” where the program creates a community that weeds out weak people who aren’t willing to work for success. Coach Glassman agreed. “So much of repugnant behavior is about trying to get something for nothing, and the CrossFitters inherently don’t believe that it’s possible.”

BAM. There you have it. Anything that is worth something does not come easy. The paragraph above not only applies to CrossFit WODs and nutrition to me, but life in general. It is the sweat, tears, excitement, motivation, and passion for the love of fitness and helping others that keeps me digging deep and pushing to be better. It is the days back in the past of not knowing of how I am going to make it financially from one week to the next but still pressing on because I see the end goal. It is the guarantee to bring my A-game to each athlete every class regardless of what is going on in my life that day. As my dad would sum it all up..."Suck it up and make it work. No excuses."

I L-O-V-E what I do. Is everyday easy? Absolutely not. But is everyday rewarding? Absolutely yes. And that is why I am CrossFit. There is no easy way out for anything. Each day I must remind myself it is the little things day in and day out that lead to great rewards. I believe without a doubt that diligence leads to success--"It is the quiet moments out of the spotlight when no one else is looking that most defines character."

Are you ready to work your ass off for your dreams? I know I am.

Tuesday, August 25, 2009

Lake Pointe Boot Camp Success

Susan joined 8:30AM M/W/F Lake Pointe Relentless boot camp 6 weeks ago and has already seen huge success. She's lost 7lbs and 1 inch in her waist line in a month. Susan is now in the top of the pack during workouts and her squat depth and pushup strength has greatly improved. She attacks each boot camp with excitement and tenacity. Keep up the hard work, Susan!!! I enjoy every bit of coaching you.

Susan's story: Before joining CrossFit I felt out of shape, unmotivated and floundering in my attempts at the gym. Since joining CrossFit boot camp at Lake Pointe I have regained my energy and improved my strength. I feel as though I finally have direction and will be able to actually reach my fitness goals. Most importantly I feel as though I am recovering some of the self confidence I lost when I became out of shape. I am actually looking forward to a trip to the beach this year, which would have been unheard of for the last five years.

Saturday, August 22, 2009

Olympic Lifts

Thursday afternoon Dutch Lowy spent 2 hours with the coaches of CrossFit Central and we worked on technique for the snatch, clean, and jerk. Olympic weight lifting is an art. There are so many intricate details to complete a lift but it's a master piece when completed. What a great afternoon. I even got to wear Dutch's weight lifting shoes to get the full effect. I know one thing that was for sure--my shins were all bruised up after the session.

I am encouraged to see where I am today compared to last year regarding olympic lifts. I'll never forget the first time I performed a snatch; I felt so awkward and clearLLLLLLLLLLLLLy was performing the lift incorrectly. Of course it is a constant work in progress, but be encouraged to know that consistency and practice will bring on results and even better-- PRs.

Never fret to ask a coach to help you with your lifts. That is what we are here for and what we love to do.


Thursday, August 20, 2009

Mini WOD day

"Begin with the end in mind." Stephen Covey

The boot campers at the Tu/Th 6:00PM Ann Richards School location took on 5 mini-WODs and an ab circuit. They saw the challenge and attacked the mini WODs full force knowing the outcome at the end of class was a more positive attitude and a stronger body. We used the parallettes in the ab circuit to practice in-and-outs. At the end of class everyone posed on the parallettes, flexed their guns, and my sis showed off her "SHOWOUT" t-shirt.

Great week, team!!!!!!!!!!!!!!!!

Every Mini WOD was 2 rounds:

Mini WOD 1
20 DB shoulder press
30 skaters

Mini WOD 2
10 on right/ 10 on left of 1-legged squats
20 dips

Mini WOD 3
8 on right/ 8 on left pushup and renegade row
20 frog jumps

Mini WOD 4
15 PVC snatch
10 lateral jumps over med ball

Mini WOD 5
20 thrusters with DB
10 burpees

Tuesday, August 18, 2009

Let It Go

(Ann Richards boot camp 6:00PM Tu/Th "Letting Go" after a crazy day at work)

A friend shared this article with me about a year ago. I re-read it today. WOW! My life has significantly changed in the past year and for the better. I strive to surround myself with like-minded people who work to better themselves daily, encourage me, demand more of me, and do not allow me to settle for half-hearted effort. Today I was reminded of how fortunate I am for the people in my life and had more clarity of why others are no longer in my life...
By: T.D. Jakes

There are people who can walk away from you.
And hear me when I tell you this!
When people can walk away from you: let them walk.

I don't want you to try to talk another person into staying with you, loving you, calling you, caring about you, coming to see you, or staying attached to you. I mean hang up the phone.
When people can walk away from you let them walk. Your destiny is never tied to anybody that left.

People leave you because they are not joined to you.
And if they are not joined to you,
you can' t make them stay. Let them go.

And it doesn't mean that they are a bad person,
it just means that their part in the story is over.
And you've got to know when people's
part in your story is over so that you
don't keep trying to raise the dead.

You've got to know when it's dead.
You've got to know when it's over.
Let me tell you something,
I've got the gift of good-bye.
It's the tenth spiritual gift,
I believe in good-bye.

It's not that I'm hateful, it's that I'm faithful,
and I know whatever God means for me to have
He'll give it to me.
And if it takes too much sweat I don't need it.
Stop begging people to stay. Let them go!!

If you are holding on to something
that doesn't belong to you and was never intended for your life, then you need to...LET IT GO!!!

If you are holding on to past hurts and pains...LET IT GO!!!

If someone can't treat you right, love you back, and see your worth...LET IT GO!!!

If someone has angered you...LET IT GO!!!