Success

Mary and Julie are in the 8:30AM MWF Lake Pointe boot camp. They successfully completed the San Antonio Rock & Roll marathon and 1/2 marathon. Way to go, showouts!!!

SUCCESS

To laugh often and much; to win the respect of intelligent people and the affection of children; to earn the appreciation of honest critics and endure the betrayal of false friends; to appreciate beauty, to find the best in others; to leave the world a bit better, whether by a healthy child, a garden patch or a redeemed social condition; to know even one life has breathed easier because you have lived. This is to have succeeded.

~Ralph Waldo Emerson~

How do you define success?

ShowFam workout

My family and I took on a post-Thanksgiving WOD. We decided on the Lumberjack 20 in honor of the fallen soldiers from Ft. Hood. We are all at different fitness levels and the workout was scaled to everyone's ability. My mom used a kettlebell instead of a barbell for deadlifts; row instead of run; performed air squats instead of over head squats; and the cut the rep scheme in half. CrossFit is literally scalable to all fitness levels.

On each 400m run I was thinking over and over in my head how lucky I am to have a family that is healthy, fit, and loves to be together. I am blessed!

I am thankful for...

Me and my sister and best friend, Paige

I am blessed! I feel that the word "thankful" is almost an understatement to describe the past 11 months of my life.

I am thankful for...

• Family- I am the oldest of 4 kids, and my brother and sisters are my best friends. We all live in Austin, and I could not ask for a better support group. Our parents are rock-solid. Dependable, loving, comforting, honest, and genuine. I can turn to my mom and dad in any given situation and know they will guide me in the right direction. I am loved!
• Friends- I pretty much consider my friends in Austin my family too. Specifically, Whitney is one of my best friends. She has been with me through good times and bad and always stood strong. Thank you for being my ShowoutBestFriendSisterGoddess!
• Faith- Life is bigger than what I experience daily. I could not have made it through these last 11 months without my faith. Miracles happen. Believe it!
  
• CrossFit Central clients- WOW! I met today with one of my boot campers and I realized even more so how much I love the people I coach daily. They are not just my "boot campers" but they are my friends. People I can turn to for advice and direction.
  
• CrossFit Central family- Never did I dream that I would have found my dream job at age 28. Every day I get up and have the ability to impact someone's life, improve my own life, and surround myself with individuals who truly have my best interest at heart. My eyes tear up at times just thinking about how blessed I am right now.
• my health- Praise Jesus for CrossFit and Paleo nutrition
• my singleness- I have learned so much about myself over the past year. Digging deep and finding out who I am as just me.
  
• my house.
• freedom.
• my beat up car.
  
• Austin- pretty much the greatest city to live ever.
  
• crazy, curly hair.
• being a showout.
• skinny ritas- completely random thing to be thankful for, but seriously, they are the best.

Happy Thanksgiving!!!

What are you thankful for?

Mom & Daughter

CrossFit Central is a family. I truly mean that with all my heart. Two of the women in Relentless Boot Camp in the 8:30AM MWF Lake Pointe class pose with their daughters after a workout.

Why use the excuse "I'll start working out after the holidays." Be different. Set an example for your family and friends. Power through the holidays. These ladies exemplify "family" to me and I am honored to coach them. They get up each day and set a precedent for everyone they come in contact. Keep up the awesome, showout work!!!

Join the CrossFit Central family at Deep Eddy park on Thanksgiving Day at 6:00AM for a FREE Relentless boot camp workout. A 5K Fun Run will follow the workout at CrossFit Central on Burnet starting at 9:00AM. Bring a can good to the Fun Run for the local food drive donation.

Who is coming to the FREE workout and/or Fun Run?

Plan of Action

Relentless boot campers in the Dick Nichols Tu/Th 6:ooPM class doing partner wheel barrow walks

"A goal without a plan is just a wish." - Antoine de Saint-Exupery

Quotes are emailed to me about every other day from Top Achievement. The quote above was sent to me this morning. Bam. Slap in the face--that statement could not be expressed more perfectly. It made me go back and look at my goals and see where I am and if I am staying on track. I can honestly say I am taking action daily to achieve my goals, but I can absolutely do more. I must admit that I am most focus on the career goals right now. 1 day at a time. Pressing forward. Focusing on the big picture.

Do you have a plan of action for your goals?

The Drill

The CrossFit Journal today has an article on "Learning How to do Full Cleans." Bill Starr writes,
Full cleans are one of the very best exercises for any strength athlete. They are beneficial because they involve so many of the large muscles of the body in a dynamic fashion. When performed correctly, full cleans work the hips, legs, back, shoulders and arms. And while these groups can be strengthened with other exercises, none do so in the same manner. Primarily, full cleans force the nervous system to work much harder than any other exercise—except for full snatches.

I know in order for me to clean more than 125 lbs I need to work ALL parts of the clean. My new goal is 140lbs by January 16th. Below is The Drill from Bill Starr. It consists of 3 parts performed in succession.

#1- Perform a power clean quickly followed by a front squat.

#2- Perform a hang clean immediately followed by a deep front squat.

• This is really the most important step in learning how to do full cleans. Lower the bar to just above your knees and clean it. As soon as it’s racked on your shoulders, lower into the bottom of a front squat. It needs to be done in a fluid motion, not with hesitation at any phase. Fluid motion isn’t going to happen right away.

• IMPORTANT: When you give a nice pop to the top of the pull, it’s much easier to slip under the bar. With the short stroke of the hang clean, you are forced to move fast in order to rack the weight and get to the bottom of the squat. That’s exactly the point. When you attempt to clean a maximum poundage, the final snap at the top of the pull has to be strong so the bar jumps, allowing you the time to drive to the bottom and rack the weight.
  

#3- Place the bar on the floor, pull it as high as you normally do in power cleaning, then drive to
the bottom once again. By starting from the floor, you’re going to have a much stronger pull than you did from the hang, and this gives you more time to jump to the bottom and rack the weight. aka: full clean

Note: The weight used on the Drill has to be light enough so the various moves can be learned, yet heavy enough so that the athlete has to extend him/herself fully.

What is your goal for a full clean?

I get to...

Dick Nichols Tu/Th 6:00PM boot campers

"The more I thought about what I get to do, the less I realized I had to do. It was just a shift, just a new perspective, just a new and more grateful method for labeling the things in my life. Think about it—if you stopped yourself every single time you were about to say, "I have to" and changed it to "I get to," it might change your entire experience." -- Kristin Armstrong

Michelle is one of my Tu/Th 6:30AM Deep Eddy Relentless boot campers. Bottom line...she is a baller and a complete source of inspiration. She forwarded the above quote to me yesterday after class. For all of you who are not up that early in the morning--IT WAS COLD. 40-degree weather cold and very easy to hit the alarm, stay in bed, and make excuses. However, that did not stop this class nor Michelle from showing up and getting in a workout and leaving all sweaty and in good spirits. Which is the case in point...

I am the lucky one. I get to get up at 4:55AM and coach some of the most amazing clients. I get to be outside and not at a desk and freeze my ass off or sweat my butt off depending on the season. The weather simply reminds me I am blessed =). I get to be on my feet for hours and coach CrossFit. I get to empower others to believe more in themselves. I get to educate individuals on nutrition, CrossFit, and Advocare. I get to wear workout clothes everyday. I get to read and respond to tons of emails from clients telling me about their success with weight loss and change in attitude about working out. I get to look over nutrition logs. I get to hear stories of how boot camp has made individuals faster runners, opened doors to new friendships, and made them stronger physically and mentally. I get to feel like I can't breathe or walk after a CrossFit WOD.

It is easy to take scenarios in life and find a reason to complain and look at it negatively. Decide to look at life differently today. Throw the "I have to's" out the door and respond with "I GET TO!!!"

What do you get to do each day????

Relentless Boot Camps

Relentless Boot Camps were on Fox 7 News last Thursday. Check out the video above. My 1 second claim to fame is "ROTATE!!!" Lol!

We have 1 more week of class for November and December programs begin November 23rd. Relentless Boot Camps have specials when you sign up with a friend. Go HERE for more details.

Define Showout...

Whitney and I were Showout Golf Caddies for Halloween. You better believe we were sportin the Double C gear under our skirts thanks to the lovely boy shorts from the CrossFit Central's Women's Challenge. The whole showout/athletic look came together from head to toe =).

About a week ago I asked my friends on Facebook the following question:

What is your definition of Showout?

I am in the process of making tees, and I am looking for all the input I can get. Shoot me an email at meganparsons@crossfitcentral.com or post a comment below. I want to hear everyone's thoughts. This is what I have thus far... However, I did leave off Lance's question marks. Ha!

• Someone who says holler, focus, next and hot mess on a daily basis. Haha!
• A stronge, confident person who is comfortable in there own skin and it shows!
• Sassy, confident AND FUN like you!
• Last name-Parsons! :)
• Chutzpah!
• Mindblowing determination + heart of gold + belief in herself + amazing sense of humor. (aka Megan Parsons :)
• Hotties
• I don't think that is even a word :-)
  

Sweaty eyes

"They can conquer who believe they can." - Vigil

Do you believe in yourself? Deep down do you believe you can do anything you set your mind to? Whether it be career, fitness, relationships, etc., do you, without a doubt, believe you can reach the goals you have set? I whole-heartily admit I second guess myself, my dreams, and my goals. It all comes back to the good 'ole fear of failure; however, it is in a completely different capacity than a year ago.

Today when I was doing the Indoor WOD, "Georgia," I had plenty of moments alone on the 6- 400m runs, which allowed me to get in my head a bit. I do not know about you, but when I run, even if it is short 400m bursts, I really start to think. I kept reciting the quote above by Vigil over and over in my head during the workout. I had read it moments before dropping into the 12:15 class. Around a year ago I questioned my abilities in all capacities, but now my outlook is different. I believe in my abilities as a coach, sister, friend, daughter...I will screw up, but I know I can conquer anything I set my mind to. Which leads me to the Relentless boot camp at 8:30AM MWF Lake Pointe...

Three days a week these boot campers show up and kick butt. Currently the class is about half full of 2+ year boot campers and the other half is about 3 months in to class. The newest clients have coined the phrase "my eyes are even sweating." I cracked up when I heard the motto, but it is so true. Everyone is training to work their bodies at intensities they never have before, and as a result, they are literally sweating from head to toe. Keep up the hard work! Each of you are an inspiration.

Chicken Salad with a twist

Relentless boot campers in the 6:30AM Tu/Th class performing partner med ball chest passes

Each week I make a big batch of chicken salad or tuna salad to throw on top of my spinach leaves when I'm rushing out the door and need my lunch on hand. I decided to change up the recipe today and used very, very ripe avocado in place of the Canola Oil mayo as the fat. The serving size for 1 block of fat for mayo is 1/3 tsp vs. 1 TB for avocado. Hence, I was able to use less fat blocks and still get the consistency I was wanting for the salad.

Meg's Chicken Salad:
20 oz of canned chicken
1 3/4 cups of avocado + 2 TB
1 whole apple
1 whole bell pepper
Purple onion
Cumin & pepper for seasoning

I just tried it, and it is YUMO! I measure out 1 cup of chicken salad and put in on my spinach, which equates to about 6 servings. Each serving has about 3.5 blocks of protein, 5 blocks of fat, and I add grape tomatoes and spinach to my salad to equal out 1 block of carb. Great lunch!

Level 1 Nutrition meeting tomorrow, October 10th, at 12:15 and 7:00PM at CrossFit Central. Open to all current CrossFit Central clients.

10-pack from Brooklyn

Kalon is in town this week from Brooklyn, NY visiting Alexis--my lovely personal training client. Kalon is a model and actor and loves fitness. Yesterday was his very 1st time to do a CrossFit WOD. Alexis and him did the following:

AMRAP 15 mins-
5 hang cleans-- 65lbs for Alexis; 75 lbs for Kalon
7 ring rows
9 box jumps

Alexis finished up with 9 rounds and Kalon finished up with 8 rounds. Both of them were spent, but Kalon was hooked. I love how CrossFit humbles everyone in a hot second but keeps you coming back for more!

Kalon showed up again with Alexis today excited, sore, and ready to workout. He is already talking about visiting CrossFit Brooklyn and the Games. Now that is what I call drinking the Kool-Aid.

And, obviously from the pic above I do not mind training visitors that come into town...CAN WE WAY SAY 10-PACK =)

Give me a shout if you want to train in groups of 2 or 3, especially if you want to squeeze in a few extra workouts during the upcoming holiday season.

Pink Cape Showouts

Chris (on the left) and Vanessa (on the right) ran in the Race For The Cure this past Saturday. Vanessa is one of our newest clients in the 8:30AM MWF Relentless Boot Camp at Lake Pointe. She has only attended boot camp for about 2 1/2 months and has already vastly improved her strength, endurance, and is losing inches weekly. Vanessa said, "This was the 1st 5K I have ever run without stopping." Woohooo!!! Go Vanessa!

Chris explains...
"So, the Race for the Cure. I haven't run a 5K in about a year and the only running "training" I've been doing is my CrossFit boot camps and indoor classes. So, most of my running has been of the 800 m or less variety as part of WODs or boot camp workouts. Even so, I dropped about 30 seconds off my previous best 5K time. And, I had enough left over to sprint to the finish, so I could have probably picked up my pace a bit! :-) I wish I could say I was surprised, but I've been doing CrossFit long enough to know that this is how it works -- build your overall fitness, improve overall cardio endurance, and the rest follows. This from someone who, two years ago when I showed up at my first CFC boot camp, was wearing knee braces and on the verge of giving up on running all together because I couldn't run a mile without my knees hurting! Two weeks into boot camp and the knee supports came off and I've never had to put them back on. Did I mention that I love CrossFit!!"

I am so proud of each of these ladies! I am not the least bit surprised at their success from Saturday. Consistency and hard work truly do pay off. Keep up the Relentless attitude. You ladies are showouts!!!

Reminder: FREE workout tomorrow, 11/4, at 9:30AM at Town Lake Under the Bridge.

9:30AM Lunch break!

Relentless boot camp at Lake Pointe MWF 8:30AM in a med ball clean circle

I think it would be a great idea for every one to take their lunch break at 9:30AM on Wednesday and attend the FREE Relentless boot camp workout at Town Lake. The event is open to everyone. I guarantee your mind will be more alert and focused that day. Who is up for the challenge????

FREE WORKOUT on Wednesday at 9:30AM at Town Lake!!!