Thursday, May 27, 2010
The old saying "Birds of a feather flock together," could not be more true of the athletes in the MWF 8:30am Lake Pointe class. This week my 2 newest clients brought 2 friends to class. Then our class clown, Vanessa (pictured above), brought a white board to class for me to write each mini-WOD to help all the non-FOCUSed listeners remember the workouts. She was part serious/ part sarcastic. Total Showouts in this class!
I truly believe that finding a group of people to workout with is key to individual success. This class allows everyone to take an hour away from their jobs, kids, husbands, and let loose, laugh, and kill a workout. Have you found a group to challenge you and push you to your physical limits?
Wednesday, May 26, 2010
The 24 Day Challenge is a revolutionary program to help individuals lean out and tone up. If your goal is to preserve lean muscle and burn body fat, this simple program is for you.
1st option- (individual- can be in Austin or out-of-town)
What to expect:
1) Advocare 24-day Challenge nutritional supplements
2) Food list
3) Time line of when to take supplements
2nd option- (individual- can be in Austin or out-of-town)
What to expect:
1) 3 days of at-home workouts emailed to you
2) Advocare 24-day Challenge nutritional supplements
3) Food list
4) Time line of when to take supplements
COST: $100 + supplements
Give me 24 days to change your life. Results are not just guaranteed...they are expected!
Tuesday, May 25, 2010
If you focus on results, you will never change. If you focus on change, you will get results. -Jack Dixon
We are in week 3 of the Trojan Challenge and Team Crush It is making huge strides forward with daily changes in their life. Pictured above are 5 of the 11 athletes I am coaching over the 7 weeks. Each of them showed up to UTB this past Saturday for a workout and then met afterward to complete a Trojan kettlebell workout as a team. A few others are meeting on the weekends to complete a long run or the weekly endurance WOD. Norma and Jaz (not pictured) are focused on getting stronger. Today they both performed multiple kettlebell snatches with their 9kg bell for the 1st time. 3 weeks ago this was not even a possibility.
One of my favorite showout-ism words is FOCUS. If you have ever been in a class that I coach you know I use this word quite often. This quote could not be more appropriate for Team Crush It as well as for myself. A big focus for me write now is to make the changes I mapped out for this year, specifically with my career. I have not been this motivated in a long time to empower others and lead by example. I have truly found my niche with coaching at CrossFit Central and leading a new wave of outdoor training with our Relentless Boot Camps.
Today in our meeting Carey was telling us about a recent conference she attended and Jeremy anchored in her weekend recap. In a nutshell, knowing your purpose is vital with leading a fulfilling life. I have been given the opportunity to coach at CrossFit Central, and I know, without a doubt, this is exactly where I belong. I go to bed each night fulfilled, overwhelmed, excited, determined...the list goes on with every array of emotion; however, I could not be happier. I am 29 years-old and doing exactly what I should be doing with my life. I know people well into their fifties that could only wish to say the same. In January I set out to make some big changes in my life and that is what I am FOCUSing on this very moment. Watch out!
Monday, May 24, 2010
One of our goals at CrossFit Central is to offer our clients convenient access to some of the best foods in town. We have partnered with Farmhouse Delivery to help take you to the next level with nutritious/clean eating and convenience.
Make moves NOW:
- The first 30 clients who sign up will receive the option to pick up their produce at CrossFit Central. Use THIS unique link to order.
- The first 30 clients who sign up will have their $20 set up fee (for the bin) waived
- By signing up you will be entered in a weekly drawing to win a $25 gift card to purchase non-produce items such as farm fresh eggs, grass fed and free range meats, and dairy.
Don't forget to mention that Megan Parsons referred you!
Also, tomorrow, May 25th, from 11:00-8:00pm, our friends at Chipotle on Anderson Lane have offered all CrossFit Central/Relentless members a FREE MEAL. Shoot me an email if you plan on grubbing at Chipotle so I can forward you the flyer.
Friday, May 21, 2010
CrossFit Coach by day...Being auctioned off by night...
Last night I "selflessly" volunteered as a bachelorette in the 3rd annual Bust-a-Move for Breast Cancer Date Auction Fundraiser at Antone's with my best friend, Whitney, and my sister, Paige. This event was too entertaining not to share the pics. I must give a big shout out to Amber, Emily, and my CFC friend, Mark, for buying our Menage a Trois crew for $400. Especially since the $500 bidder bailed. LOLOLOL!!!
Each of us were forced out of our comfort zone for a hot second. Prancing on stage and waiting for the highest bidder is quite different than being a Showout on the weekend or standing in front of 15+ coaching a Relentless class. However, every moment was well worth it, and all the money raised is in support of Breast Cancer research and education.
What have you done lately that is out of the ordinary and forced you outside of your comfort zone?
Tuesday, May 18, 2010
If we want to achieve greatness, we must be willing to do all the things that others are not willing to do, to have the success that others will never have. --Larry Diangi
My mantra this year is Walk by Faith and not by Sight; however, I am also implementing the mantra of 3 simple words-- Good to Great. On Saturday, June 19th, all CrossFit Central clients and the entire Austin community are going to compete in a Garage Gym Throwdown to show who is not just good....but great at being fit. This is the 1st annual event, and I could not be more excited for what is in store. Check the Relentless website daily for new vendors and give-aways for the day of the event.
I know I have a Showdown pretty much every day since my name is Showout. Now who is ready to THROWDOWN with all of Austin?
I receive emails from Steve's Club randomly, and recently I got an email promoting their new Paleo Krunch. I haven't tried it yet, but it is a good alternative to the everyday grain, sugar-laden cereal.
The cereal is a blend of coconut, pumpkin seeds, sunflower seeds, almonds, and honey. It comes in a resealable bag of clusters or a bar. Mix it with almond or coconut milk or eat a hand full.
Let me know what you think.
Saturday, May 15, 2010
Partner in CrimeBFF! Me: 4:50. Whit: 5:32. 672 steps. 31st floor of the Frost Bank building and the future site of our birthday party next year!
CrossFit Central teamed up and competed in the Fight for Air Climb. We were Team CrossFit Climbers. This was my first stair climb race, and it went really well. Nothing like 700 steps and a good booty workout to get my morning going. I know I say it time and time again, but CrossFit definitely prepares you for all kinds of athletic events.
I got 3rd overall and 2nd place in my age group (age 20-29)---I'm assuming some young 21-year old beat me. Lol! Jess got 1st in her age group and our entire team kicked some butt. CrossFit Climbers came in 2nd place overall.
Our team was lined up behind firemen in full uniform with some wearing oxygen masks. This is my second athletic event this year that I competed in for a bigger cause than just me. When I take me out of the picture and remember why I am competing, it makes the event that much more enjoyable and humbling. I am blessed with healthy lungs and legs--all the more reason for me to race for a good cause. The end result was was awesome too! A total of $100,000 raised for Lung Cancer and a top finish.
Thursday, May 13, 2010
On Monday most of us coaches battled Spartan 300. A year ago when the 20 minute time cap hit I still had the last 25 pull-ups to complete. Then at the finale last year I had 10 pull-ups to complete before finishing the workout. This week I finished Spartan 300 in 18:33. hoLLLLLLLLLLLLLer!!!!
The quote above represents my CrossFit journey. Chipping away, day by day, one at a time, not quitting, and striving to improve... I can honestly say when I finished the workout on Monday I was proud of myself. Not only 90 seconds before time was called, but I finished the entire workout. Take that pull-ups and floor wipes. In 7 weeks I will do the workout in 17:30.
I encourage each of you to recognize an obstacle you have overcome in the past year and then pat yourself on the back for chipping away at the barrier.
Wednesday, May 12, 2010
When this quote came up on by Blackberry today I had to read it about 5x before it really stuck and made sense to me. I am a huge advocate of goal setting. I strongly believe if you do not write out goals and take action, then it's just a dream. Achieving goals equals success in my world.
However... The play with words on this quote reminded me how consistently doing the little things day in and day out leads to success. For example, following up with client emails; working out consistently; addressing my weaknesses; mentoring others; programming new events; etc---the result at the end of the day is success in all capacities. In other words, mapping out my goals allows me to see the end result--->success.
I am coaching 11 clients in the Trojan Challenge. Each of them wrote out 3-5 goals that they want to achieve over the next 7 weeks. Team Crush It--what are the little things you must do daily to produce results allowing you to achieve your goals?
Monday, May 10, 2010
Relentless class. She started boot camp in January and we did a follow-up on her measurements last week and the results were amazing. Sarah's lost 10lbs, 3% body fat, and 9 inches in 3 months. I have to brag a bit on Sarah. She is one of the few people who writes down goals and takes massive action to achieving each of them. When we met in January her goals were the following:
- Run a mile without stopping to walk by 4/15-- CHECK
- Do 50 situps in one set by 4/15-- CHECK
- Complete full boot camp, no modifications by 4/15-- CHECK
Saturday, May 8, 2010
CrossFit Central & Relentless kicked off the 1st Annual Trojan Challenge this morning at Westlake High School. It was a fun, energetic, intense, showout event! Over the next 7 weeks, 75 athletes are dialing in on nutrition, additional kettlebell workouts, and making their dreams (goals) a reality.
I have the honor of coaching 11 athletes over the next 7 weeks. Each of them gave it their all and pushed the envelope this morning on the benchmark workout. Davianne (2nd from the left) was the fastest athlete at today's event. I can't wait to see her crush it even more in the finale. In 7 weeks, kettlebell snatches and 60 burpees will be cake for everyone. Stay tuned to see the results of Team Crush It through out the challenge.
Friday, May 7, 2010
Visit sicfit.com for more Videos
I am still fired up after last week in Jersey with Zach Even-Esh. He wrote an article, "CrossFit Central = 12 BadAss Underground Strength Coaches." Check it out HERE.
Michelle in my 6:30am Tu/Th Deep Eddy class sent me this quote yesterday.
"I run (CrossFit) because it's so symbolic of life. You have to drive yourself to overcome obstacles. You might feel that you can't. But then you find your inner strength, and realize you're capable of so much more than you thought."
The past 5 months have been a whirlwind for me. Striving to take Relentless from good to great; training for Sectionals and Life; family members moving, getting sick, losing jobs; Underground Strength Training; listening and implementing the Tony Robbins' Get the Edge collection; educating myself on how to utilize social media networks for business; and the list goes on...
The quote above reminded me I am powerful beyond all measure. Dig deep. Believe it. Don't quit. I love my job because it's the essence of what I stand for--hard work and compassion for others. Less of me; more of you. What obstacles are you overcoming?
Thursday, May 6, 2010
Once again my Relentless athletes are superstars outside of class too. Susan and Renu are in the 5:30am Tu/Th Deep Eddy class and were featured in the Statesman a couple of weeks ago from the 2010 Rare & Fine Wine Auction Gala. Looking smoking SHOWOUT, ladies! All the early morning hard work is paying off.
Wednesday, May 5, 2010
"To succeed, we must first believe that we can." -Michael Korda
The May benchmark workout for Relentless was a timed 1-mile run. The last time everyone did this workout was in February. My athletes saw huge improvements this week.
The Dick Nichols class kicked some butt in the blazing heat. Jasmine and Paige both shed over 40 seconds off their time--they went from over 9min miles to a low 8min pace. Norma and Sarah could barely run 800m 3 months ago and both of these ladies knocked out an entire mile without stopping.
Carla, Vanessa, Lisa, and Karen in the 8:30am MWF Lake Pointe class went from seriously complaining about running a mile 3 months ago, to shedding anywhere from 20 to 50 seconds off their original time.
Each of these athletes believed they could break records and they did. What are your fitness goals? I am here to encourage, inspire, and hold you accountable!
Tuesday, May 4, 2010
I already started implementing what I learned last week with Zach Evan-Esh. Today Lisa and I did 5x5 of Zercher squat or Front squat intermixed with chin-ups, pull-ups, push-up variations, resistant bands, kettlebell walks and swings. We finished off our workout with 4 rounds of 10/10 right and left of kettlebell or dumbell snatch, gasser, 5 tire flips.
I want to get stronger, BUT I also want to have fun doing it. Today was a perfect example of a kick-butt workout that was fun. You should see my clothes and skin right now. I am covered in black tire marks. hoLLLLLLLLLLLLLLLLLLLLLLLLLLLer!
Quote of the day: "The indispensable first step to getting things you want out of life is this: Decide what you want." - Ben Stein