Ab Wheel

Hollow rock. Tight mid-line. Strong core. Mid-line stability. These are all words coaches use to bring more awareness to the mind and muscle connection when doing all kinds of exercises within CrossFit.

Recently, Coach Crystal Mac, Heather, and I created a challenge consisting of 30 days of 30 ab wheel roll outs. Basically, 5 days per week for 30 days we are performing 30 ab wheel roll outs and specifically focusing on the hollow rock position. No lordosis. No dropping the belly to the ground and popping up quickly. Controlled, hollow position.

I am on Day 6 and going strong. The 1st day I was extremely sore. I am excited to work on connecting my upper and lower body strength with my powerhouse and to improve on the hollow rock, kipping pull-ups, handstand pushups...and the list goes on.

I also joined a pilates studio last week. I am learning how to use the Reformer, Tower, and a whole host of exercises I have never done. I see this as a good complement to my current CrossFit training. More updates coming soon. 

Do you have any fitness challenges or goals you are working towards at the moment? Share below.

Austin's Fittest

 

A big THANK YOU to CrossFit Central for nominating me for this year's "Austin's Fittest" issue in Austin Fit Magazine. I still remember 3 years ago when I was checking out the whole CrossFit thing. I came across Carey Kepler's bio on the website and saw she had won Austin's Fittest. Then 2 years ago Coach Crystal McReynolds won the same award. I thought to myself, I want to be that person---the person in the community that people recognize as fit and who stands for fitness in all capacities.

I know it's only an award, but I wrote down on my goals 1 year ago that I wanted to be recognized as a fitness example in Austin, TX, and now I have the possibility to realize that goal thanks to the community I am a part. BAM.

I need your help by voting!
 

Go here to VOTE: http://www.surveymonkey.com/s/10fittest  

Cap10K recap

Today was my first ever 10K race. My BFF/partner-in-crime/showout goddess, Whitney, and I ran the Cap10K. I must admit Saturday night we were contemplating not doing it and just sleeping in and then we quickly decided NEXT on that idea.

Today was a milestone for me. I saw first hand how CrossFit does prepare you for all kinds of athletic events. I was a bit frightened to run 6.2 miles since I have not run more than a 5K in years. I did not do any training outside of my regular CrossFit regimen and still did great and felt better than I imagined after it was all over. I ran 53:50 and that was with the untimed group. To preface, my 1st 2 miles were quite entertaining and slow since I was dodging all the walkers, people pushing strollers, and the 20,000 athletes that ran. It felt good to push pass the negative mental barrier of long distance running that I have developed over the past few years and actually have fun. The energy from the runners was contagious and made the race fly. Each mile was faster than the one prior which made me super excited. Whit- so glad we got to share our 1st 10K run together. Go Showouts!!!

Below is Whit's recap from today.

Today I ran the Cap10 with my partner in crime Megan. I admit, Saturday night we were a bit grumpy about getting up the next morning and running but Megan knew that we would be mad at ourselves if we didn't do this. So we were good girls, went home early and were ready to run the next morning. Thank you Megan for pushing me! I had no idea I'd have so much fun running 6.2 miles! I ran it in 62 minutes and pretty much kept the same pace throughout the race. It was like playing human dodge ball at times but the energy from all of these people running through my city was amazing and kept me pumped up. I truly did enjoy all 62 minutes of my run.

I can't speak for Megan but my "training" for this consisted of one 4 mile run a few weeks ago and a couple of other 2 mile runs in the past 2 months. That was it for distance. But I have been CrossFitting for the last 2 years consistently 4-5 times a week. I do a combination of boot camp classes and the indoor classes. I also eat paleo about 90% of the time (the other 10% is saved for pizza, peanut M&Ms, chips and salsa) and I resisted the urge to "carb load" prior to the race and stuck to my paleo diet. To be honest I thought that after mile 4 I would be winded and tired; but as a testament to how hard our WODs are and the benefits of eating clean are, I actually felt great! I wasn't tired, I wasn't winded, no stitch in my side, it just felt good. I even had energy at the end to sprint the last .2 miles across the finish line and once across, I felt great. No gasping for air, no urge to throw up, didn't feel like I needed to collapse on the ground in a pile of exhausted goo.

Even though I know I shouldn't be all that surprised, I was. I've done "Angie" I've done "Murph" and yet running 6.2 miles intimidated me and I wasn't sure if I had the mental stamina to get through it. Once again, I've been able to prove to myself that I can do a lot more than I give myself credit for. I am one of those people that can honestly say that they have CrossFit to thank for that and I also owe a huge thank you to my amazing coaches, Megan Parsons, Crystal McReynolds, and Jessica Sharratt. You three ladies have pushed me and trained me for the last two years and I can't tell you how much it means to me. Truly awesome coaches. 3...2...1...Go!

Happy Anniversary

Be Relentless from CrossFit Central on Vimeo.

Today is a monumental day for me. Today is when my life changed forever. I started working at CrossFit Central this time last year. Grant it, my working consisted of following Jeremy, Carey, and Crystal around like a little leach and trying to learn and soak up as much knowledge as possible. I am forever thankful for all their guidance.

Here it is 1 year later and I could not be happier about my decision. I took a leap of faith a year ago, and it has landed me exactly where I know I am supposed to be. I know I keep going back to it the past few blogs, but my mantra for 2010--Walk by faith and not by sight--could not be more appropriate for me as this very time.

2010 will be a huge year! It is already starting with the Relentless Adventure Challenge. Do you want to lose weight, get fit, and reach your goals? Get a team of 3 together and sign up for the Relentless Adventure Challenge and make a change in 2010. Registration opens tomorrow at noon. Space is limited to only 14 teams. This challenge will sale out. Go HERE for more details and visit www.relentlessbootcamp.com to sign up.

Quote for the day: "The difference between a successful person and others is not a lack of knowledge, but a lack of will."

How much will do you have to make a change this year????

2009 Games

Courage is being scared to death but saddling up anyway. --John Wayne

I don't even know how to describe the 2009 CrossFit Games. Intense. Brutal. Fun. Hard. Crazy. Random. Warm (definitely not TX hot). Cold. Drizzly. Exciting. Sad. Humbling. Motivating. Inspiring. I could go on and on with a list of adjectives, but the bottom line is CrossFit Central went to Aromas to kick some ass and that is exactly what we did.

I am blessed to work and train with some of the fittest individuals in the world. Watching Carey, Crystal, and Jess compete made me so proud. I have been working out with those ladies since January and seen them get stronger, faster, and mentally tougher. All those days of ripped hands, sore backs and legs, handstand pushups, 100s of thrusters, and endless tabata squats paid off. Ladies-- WAY TO SHOWOUT! Y'all rocked it!!!

On the plane ride back from California I was asked by another CrossFitter if CrossFit Central breeds Thoroughbreds. I laughed and then I said, "Absolutely." Those days when you get tired of hearing a coach telling you to stay in your heels, open your hips, get below parallel...realize those details are some of the things that separated the good from the great at the Games. Keep up the hard work CrossFit family.

RESULTS

Carey Kepler 3rd fittest woman in the world!

Crystal McReynolds 9th

Jeremy Thiel 16th

Lance Cantu 34th

The CrossFit Central Affiliate team came in 2nd

Called to be Free

I was in Chicago from Thursday night through late last night, hence my lack of writing over the past couple of days. I attended Creating a Dynasty with Carey, Crystal, Nicole, and JDP. Absolutely amazing!

Have you ever thought about how your mind is programmed? Are your job and current circumstances the way they are because that is what society told you? Are you chasing after your goals and aspirations or mindlessly running after what everyone else thinks is "the best" for you? Do you remember the "Brady Bunch" song or the the lyrics to "Fresh Prince of Bel Air?" I hear those songs and I can start singing away. But why is it that I can forget my dreams so quickly? Maybe because my mind is clogged with crap from the media, negativity from others, my own fears....it is trash.

I learned this weekend how vital it is to be mindful of what passes through my mind. I will not live my life by default but by design. My behaviors will mimic what I believe. I will work "as if." No more fear and excuses. I am called to be Free.

You can't have a better tomorrow if you are thinking about yesterday all the time.
--Charles F. Kettering

I have blue nails...

I have blue nails.

Crystal has pink streaks in her blond hair.

Randal has blue in his hair.

I LOVE MY JOB!

When I looked at my blue nail polish today I had a little epiphany, I have the freedom to be me each and every day. The unique qualities of the coaches at CrossFit Central are what makes this community flourish in every capacity.

What makes you "YOU?"

Slowly but surely

One of my goals for this year is to perform consecutive unassisted pull-ups by the end of this month. Pull-ups have been and still are a thorn in my side. I am humbled every time there is a WOD with pull-ups. About 2 weeks ago CrossFit headquarters recorded me, Jess, and Crystal doing the I am CrossFit WOD. I thought to myself, "I can't be doing pull-ups on camera with a band." So needless to say I sucked it up and did the pull-ups unassisted. Then last Friday the WOD was Fran. I did the entire workout as prescribed, and it took me a whole 8mins and 23 sec, but I did it!

FRAN
21-15-9
Thrusters 65lbs
Pull-ups, NO BAND!!!

The mind is a powerful thing. When you truly set your mind to something, miracles happen, goals are accomplished, weaknesses become strengths. I must admit that I still have some work on the kipping motion and my grip strength definitely needs improvement, but the bottom line is that I AM DOING PULL-UPS!

What are your goals? Don't make excuses or think would've, could've, should've. MAKE IT HAPPEN!!!!!!!!!!!

WOW, WOW, and WOW!

Let me set the stage...
It's a Monday night (last night to be exact). I just finished assisting Crystal at the 6:00 Women's Indoor class and I was heading back to S. Austin to meet my sister and brother for a CrossFit WOD. The plan was for them to meet me at CrossFit Central to do the WOD; however, it was raining, the indoor classes had the gym, so we figured why not just kick some butt at the local gym and not get covered in rain drops.

I led Paige and Tyler through the typical CrossFit warmup--squats, pushups, rotations, warm-up drills-- you know, the usual. Then we moved on to the WOD. I had them do the same WOD as the free Women's workout on Sunday morning accept they were not partnered so we cut the reps in half.

WOD:
3 rounds for time--
25 Sumo deadlift high pull
25 overhead walking lunge
25 push press
400 meter walk/run with dumbells

As you can see this workout requires very little space, only using dumbells and the track, and not utilizing the machine equipment. As they were beginning round 3, I was stopped by the General Manager of the gym and asked if I was a trainer. I quickly explain I am a trainer BUT I am also a paying member of this gym and I am working out my siblings. Is there any harm in that? I think not. Without diving into more details, I was asked by the General Manager to not have the perception of "training" on the gym floor if I am not a trainer of that gym. WOW, WOW, and WOW!!!! NEXT.

Last night I realized even more so the perception and intensity of CrossFit. It is different. It is not the typical training of a gym. It can look intimidating to other trainers. BUT, it is the best training program and is changing lives daily. Last night was my brother's first CrossFit WOD. It kicked his butt but he did awesome, especially with the rush of adrenaline after being told that his own sister could not work him out. Don't mess with me when my brother is around. Lol!

Keep up the hard work CrossFitters. You are strong, functional, and AMAZING!!!!!!!!

hoLLLLLLLLer ballers

What an amazing weekend! CrossFit Affiliates from all across the nation were in Austin for the Affiliate Gathering. CrossFit Central had the opportunity to lead over 100 affiliate CrossFit coaches through a 10 minute WOD at Auditorium Shores on Saturday. I realized even more so that day how blessed I am to work with such a phenomenal and talented group of coaches. What we did on Saturday was amazing!

A big hoLLLLLLer baller shout out to Crystal, Lance, and Carey for passing the Level II cert on Friday.

The quote below sums up how I feel at this very moment...

"Do not spoil what you have by desiring what you have not; but remember that what you now have was once among the things you only hoped for."-- Epicurus

Freedom

"Everything that is really great and inspiring is created by the individual who can labor in freedom."-- Albert Einstein

Today was my 2nd day of assisting with CrossFit boot camps and Indoor classes. I am fired up. So much excitement, tenacity, and encouragement surrounds me. I want to send a big thank you out to Crystal and Jeremy. I can't wait to learn more and more from you guys each day.

The quote above was emailed to me from Top Achievement. It sums up my new life right now. I finally have the freedom and opportunity to pursue my passion-- Empowering others to live a healthy and fit lifestyle. The quote also goes hand in hand with today and the inauguration. Marvel today in the fact that we have the freedom to pursue any dreams and ambitions we desire.

MAKE IT HAPPEN!!!