Wednesday, September 30, 2009

ANNIE, are you in or are you out?

The other day I did "Annie." However, instead of doing situps the entire time I included in & outs on the parallettes. These hefty little PVC pipe pieces of equipment are brutal, and I love them! I decided a more fitting name for the WOD was "Annie, are you in or are you out?" If you need to work on double-unders and want a quick workout to shock your core then this is it.

ANNIE, are you in or are you out?
50 double-unders, 25 situps, 25 in & outs
40 double-unders, 20 situps, 20 in & outs
30 double-unders, 15 situps, 15 in & outs
20 double-unders, 10 situps, 10 in & outs
10 double-unders, 5 situps, 5 in & outs

Monday, September 28, 2009

NEW website

Definition of Relentless: showing or promising no abatement of severity, intensity, strength, or pace.

Every month I am amazed at the growth at CrossFit Central. Boot camps now have their very own website. We have officially branded all boot camps at CrossFit Central as Relentless Boot Camp. It is the perfectly fitting name to describe the attitude of every coach and our desire for excellence for each athlete. Check out the new website daily to see what is happening in the boot camp community.

I want to hear how boot camp has changed your life from any and all capacities. Whether it be performance, weight loss, stress, family, anything goes, please email me at and let me know. I am always looking for fun and exciting pictures and videos too. Send some my way if you have any to share and want to be featured on the website.

Relentless Boot Camp is taking it up a notch. FOCUS!

Friday, September 25, 2009

Wellness & Benefits Fair

On Wednesday I had the opportunity to attend Tokyo Electron's Wellness & Benefits Fair. Around 150 employees stopped by CrossFit Central's booth and learned about CrossFit Indoor and Relentless boot camps. I was encouraged to hear the enthusiasm and interest surrounding CrossFit at the Fair; I also realized how many people do not know about this amazing fitness program. One of my new goals by this time next year is to have Relentless boot camps be a house hold name in Austin, TX. Each day I hear stories from our current clients of how Relentless boot camp is improving their running times, helping them lose weight, inches, and body fat, and making them a happier person. Every one in Austin, TX should be a part of The Movement.

What is Relentless boot camp? Read more HERE.

October programs begin on Monday, September 28th. Bring a friend to boot camp on the 1st day and receive a free packet of Spark from me.

Sprint to FGB status: ran 8x100m with 30 sec rest; 2x400m with 90 sec rest. 3.75 down and 3.25 to go... Looks like I won't make the 10 mile sprint goal by tomorrow but it was great to start sprinting again. Who took on the challenge?

Thursday, September 24, 2009

FGB After-Party

After all the sweat, fun, hard work, cheering, and kicking butt on Saturday morning at FGB, CrossFit Central is having a showout after-party at Molotov starting at 7:00PM to celebrate everyone's success. Regardless if you participated or not, everyone is invited. We are a family.

Get excited for....
1) Fight Gone Tasty- signature drink for the evening
2) Happy hour drink prices
3) Paleo snacks by Ms. Erika Jeanne
4) Showout dance music
5) CrossFit Central banners lining the walls

We might even be lucky enough to see some pull-ups from the rafters and burpees added in to some dance moves.

Work hard. Play hard.

Wednesday, September 23, 2009

Shaving off minutes...

Michelle is one of my 6:30AM Tu/Th Deep Eddy Relentless boot campers. She is amazing, and "relentless" could not be a better word to describe this athlete. This past weekend she participated in Reach the Beach 2009. Basically, 200 miles in 24 hours…from Cannon Mountain, NH to Hampton Beach, NH. It was a 12 person relay/3 legs each. No sleep, lots of hills, adrenaline and fun!

Michelle's legs:

1st leg 5.6 miles 43 min at 430pm

2nd leg 7.39 miles 1 hr 07 min at 230AM

3rd leg 4.08 miles 34 min at 130pm

Michelle's recap...

I have seen amazing strides in my running since joining CrossFit…this weekend was proof! I felt quicker and stronger than ever! My overall average min per mile is a minute or more faster. I am able to tackle hills with ease, have less upper body strain and quicker recovery time! I have always been a long distance type person…slow and steady was my motto – I have run marathons, half marathons, completed 2 Ironman distance triathlons, multiple half ironman distance triathlons and raced long distance x-c skiing and always felt good about my accomplishments. I have always been active and athletic. CrossFit however is taking me to a new level….I am discovering new muscles, increased mental and physical strength and an over sense of well being and confidence that is hard to define in words …except I FEEL GREAT! And I am now for the first time actually looking forward to doing a shorter running race 5k or 10k to see how FAST I can go! Not that being fast is my goal…challenging myself to new levels is my goal…being fit, happy and healthy are my goals ….going faster and being stronger is a perk! Thanks Megan….Thanks CrossFit!

Tuesday, September 22, 2009

Hard core results

In leiu of all Alexis' hard work, below are some hard core numbers showing off her results.

1st 60 days- lost 8.25 in
60 more days later- lost another 8 in
TOTAL: 16.25 inches lost in 6 months

1st 60 days- lost 1.9% body fat
60 more days later- lost another 2.8% body fat
TOTAL: 4.7% body fat lost

And 12 lbs lost. hoLLLLLLLLLLLLLLLLLLLer baller!!!! Keep it up!!!

The Big Picture

I received the email below today from Scott. This is a mass email that was sent out to all participants in Fight Gone Bad, but it really hit home. I can get so caught up in the hype, the planning, and the fund raising of the event, and quickly forget why everyone is doing what they are doing to make this day happen. I took a step back this morning and saw the big picture. Participating in FGB on Saturday is an honor. I am thankful I am alive and have the ability to compete this weekend. Watch the video and read below.
This is my fourth time putting on Fight Gone Bad. A lot has changed in four years, and a lot hasn't. There are more of us than there were in 2006, and there are a lot less of "them".
In my job I get to meet people every day in the worst possible circumstances. Families losing husbands and fathers. Men calling on the way home from the doctor asking me what to do, how to tell their families. Through my work with the Wounded Warrior Project I've met families who's sons and daughters see their fathers come home missing parts with nowhere to turn, and those who's fathers aren't coming home at all.

Through it all, there have been you guys, the CrossFit community. You have no idea what you're doing on Saturday, because you don't get to meet these families. You don't get to hear how much what you do means to them. You don't know how they feel less alone because of you. You don't get to know how many people you touch. I wanted you to know with only a few days left how much you count. How much it means to more than two million families that you stand up for them while millions would rather not know. More than anything you don't know how much what you do means to me. These broken, wounded people are part of our "family" and I promised every one of them that we'd come through for them, and we have....every year.

Now with five days left we're in the last round of our own Fight Gone Bad, and like any final round every one of us has to reach down and find out who we are when we think we're maxed, beaten, but still standing. So, I'm asking on behalf of the people I promised, please go the final round with all you've got...

Sprint to FGB status: ran 8x100m with 30 sec rest; then ran 2x200m with 40 sec rest on Sat. Ran 1 mile yesterday after a strength WOD in 6:45. Woohoo!!! Getting faster. 5.75 miles down and 4.25 to go...

Thursday, September 17, 2009


I love football, especially college football! I grew up around football. My dad has coached football for over 25 years. Football is in my blood. This weekend is the Texas Tech vs. UT game in Austin. College Game Day, baby. I attended Texas Tech for graduate school so clearLLLLLy I love the Red Raiders. I have had so much fun this week giving all my clients a hard time about the game and yelling RAIDER POWER across the parking lot at Deep Eddy park during boot camp.

What I love most about team sports are they provide an environment for sweat, tears, and fun in a group setting...just like boot camp. The Relentless boot camps at CrossFit Central have pulled together to form teams for FGB. They have been sprinting, sweating, fund raising, and working together to kick some butt on September 26th.

I know one thing that is for sure--my Red Raiders have been doing the same thing to get ready for Saturday. Game on. WRECK'EM TECH!

Sprint to FGB status: ran 4x200m with 40 sec rest yesterday. 5 miles down, 5 to go...

Wednesday, September 16, 2009

Fruits of Labor

I started working with Alexis at the very end of March of this year. She has seen tremendous results. Check out the before and after pics above. Not only has she lost weight, inches, and body fat, her attitude towards fitness and health is a positive influence to everyone around her. Alexis has worked out her entire life but her approach to training now is at a whole new level. She sees the fruits of her labor in a whole new light. I am encouraged every day we train together.

Alexis is participating in Fight Gone Bad IV on September 26th. When we first started personal training she said she would not do a CrossFit Central event unless she could do the elite standards. You better believe she kept her word, and she is competing at the elite level next weekend. Go, Lex!!! I am so proud of you!!!

I am looking for groups of 3 individuals who are ready to take their fitness and health to the next level. Group training is fun and a great way to hold each other accountable as well as receive very focused instruction. If you have tried everything and not seen the success you desire, then contact me. Let me change your mind.

3 on 1 Personal Training

Per person

Per session total

4 week total

4x/ week




3x/ week




2x/ week




1x/ week




Sprint to FGB status: ran 8x100m with 30 sec rest. 4.5 miles down, 5.5 to go...

Monday, September 14, 2009

Mexican Food & Dining out

(Deep Eddy 5:30AM Tu/Th boot camp posing after a FGB workout)

Living in TX, much less Austin, TX, I am surrounded by copious amounts of amazing Mexican food. Let's be honest, who doesn't enjoy a lovely Skinny Rita and some fajitas from Trudy's. Below are some helpful tips from Nell Stephenson when dining out and eating Mexican food.

You might think Mexican food - isn’t that all rice and beans? Sour cream and tortillas? Yes, that is part of the typical diet, but it’s not ALL of the typical diet. Think guacamole, tomato salsa, char-grilled steaks, sautéed prawns and shredded chicken, just to name a few options!

In keeping with exploring what to order at different restaurants, here are some great choices when you’re eating out Mexican style!

  • Fajitas! Choose steak, chicken or prawns. Usually this dish will be a mixture of bell peppers, onions, perhaps carrots or other veggies, and protein sautéed in oil in a skillet. Ask them to hold the rice, beans, tortillas, and cheese, and order extra veggies instead.

  • Ceviche! A fish-based dish, which is cooked using lemon or lime. It’s often served on a crisp tortilla, so just ask for it to be atop a bed of lettuce and eat with a fork instead of on the shell!

  • Coctel de Camarones! This shrimp cocktail is different from our version with the red cocktail sauce on the side for dipping. It often has smaller shrimp mixed with cucumber and onion in a tomato base.

  • Carne or Pollo Asada! Grilled skirt steak or chicken that’s lean, mean and tasty!

  • Pescado! There will often be a fish option, so ask for it to be grilled and served with any veggie the chef has in house that day.

Be creative too. If you’re at a more casual place, opt for grilled fish tacos (sans the tortilla), or, perhaps, a chopped salad (without the usual corn and black beans).

Read the menu carefully and thoroughly in order to make the necessary substitutions as needed. At the end of the meal, you’ll be satisfied, but not stuffed. And, you’ll feel much better than your dining companion who ate the giant 1,500-calorie burrito with the works!

Thursday, September 10, 2009

Vertical Extensions

The boot campers at Ann Richards 6:00PM Tu/Th class learned a new exercise. Vertical extensions. The partner workout also included dumbell chest presses as well as frog jumps. Medicine balls are a great tool that can be utilized in multiple capacities.

These ladies have formed a team for FGB and are in preparation to compete and kick some butt. They named themselves the South Austin Boot Camp Babes. Watch out!!!

Vertical extension: (see 1st pic above)
- Stand back to back approx 60cm apart
- Ball is passed overhead
- Ball is returned between the knees

Sprint to FGB status: ran 4x400m with 90 seconds rest yesterday. 4 miles down, 6 to go...

Tuesday, September 8, 2009

What Drives Your Life?

I am slowly but surely re-reading "The Purpose Driven Life." Last night I was reading the chapter titled, What Drives Your Life? The author listed quite a few reasons and then began listing the benefits of purpose driven living.

Benefit 1: Knowing your purpose gives meaning to your life
Benefit 2: Knowing your purpose simplifies your life
Benefit 3: Knowing your purpose focuses your life
Benefit 4: Knowing your purpose motivates your life

I am learning more and more each day that "without a purpose, life is motion without meaning, activity without direction, and events without reason. Without a purpose, life is trivial, petty, and pointless."

I know I am at CrossFit Central for a reason and feel blessed beyond measure to have the opportunity to work with this community. I finally have the opportunity to pursue my degree in an element that allows me to be me (aka: a showout), as well as truly have an influence. Each day I am encouraged to see the improvements happening in each one of my athlete's lives. I know my purpose is to positively impact, encourage, and challenge individuals each day--whether it be physically, mentally, emotionally, nutritionally, socially. I am here to listen, learn, and teach. It is encouraging to be reminded of what drives my life, and why I am doing what I am doing daily.

What drives your life?

Sprint to FGB status: ran 8x100m sprints with 30 sec rest. 3 miles down, 7 to go...

Monday, September 7, 2009

Lake Pointe FGB team

The boot campers in the 8:30AM MWF Lake Pointe Relentless boot camp took on a simulated Fight Gone Bad workout this morning. These athletes have come together to form a team to participate in the upcoming event on September 26th. Everyone had a chance to work on their wall balls, push press, sumo deadlift high pull, box jumps or step ups, and Janay brought her rower for us to practice.

I am so fired up for this team! Everyone is coming together because they know their participation will help fund scientific research to find a cure for prostate cancer, as well as help severely injured serviced men and women receive the support they need to transition to civilian life.

My goal is to raise $400. Please help me by donating HERE. Thanks!!!
Sprint to FGB status: ran 6- 400m sprints. 2.5 miles down and 7.5 miles to go.

Friday, September 4, 2009

Paradigm switch

(zuchinni with 1 tsp of olive oil, cumin, sea salt, & cayenne pepper)

The more I talk to clients about nutrition the more I realize that individuals focus too much on what they canNOT eat instead of focusing on the array of foods they can enjoy. For example, yesterday I ate the following:
  • eggs
  • avocado
  • steak stew meat
  • peach
  • almonds
  • walnuts
  • spinach leaf with homemade chicken salad (chicken, purple onion, green bell pepper, apple, canola oil mayo, spicy mustard, habanero relish, seasoning
  • LaraBar
  • grape tomato
  • ground chicken
  • zucchini and squash cooked in coconut oil
  • apple
  • almond butter
  • protein shake
I challenge every one to switch their paradigm of thinking with foods. Focus on all the amazing foods there are to eat. Get creative with vegetables based on what is in season. Fuel your body for success. Try it for 7 days. I guarantee you will see and feel the difference.

Erika, a CrossFit Central client, is doing a great job with providing recipes for our community. Go visit her blog to get new ideas at

Sprint to FGB status: 1 mile down, 9 to go for me. Ran 8x200m yesterday with 30 seconds rest.

Wednesday, September 2, 2009

Frustration Fuels Fire

(pic: 6:00PM Tu/Th Ann Richards boot camp)

"Frustration is the first step towards improvement. I have no incentive to improve if I am content with what I can do and if I'm completely satisfied with my pace, distance, form as a runner. It's only when I face frustration and use it to fuel my dedication that I feel myself moving forwards." ~John "The Penguin" Bingham

One of my 6:30AM Tu/Th Deep Eddy Relentless boot campers shared the above quote with me last week after a workout. She is a long-distance runner and the fast-pace, interval-training with boot camp is a change of pace for her; however, she is attacking each workout with determination and already seeing improvement.

This quote also resonated with me but in a different capacity. I am not a runner so the sentence about "...pace, distance, form as a runner..." does not exactly apply but every other principle absolutely applies to my life. Last Friday every coach at CrossFit Central went through 4 hours of training and coaching of other coaches and clients. We have been preparing, shadowing, studying for this test for months. Friday was D-day. I was proud of myself after it was all said and done! All those hours paid off, but I also saw all the areas that I need to improve.

It is the burning desire, frustration, the lack of contempt, the want to keep on improving that allows me to move forward and grow as a coach. Frustration is not a bad word; Frustration fuels FIRE.