Functional Fitness

CrossFit preaches functional fitness. Chris from the 8:30am MWF Lake Pointe Relentless Boot Camp and I experienced this first hand as we moved a huge couch from my friend's house into my living room. That is what I call functional fitness at its finest. Deadlifts, presses, and squats are lifts we hone in on big time at CrossFit Central, and that is exactly what we did to maneuver 3 couch pieces from a living room to truck and truck to living room. Now I need CrossFit to teach me patience when moving furniture =). Thanks a mil, Chris! You are strong beyond measure.

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.

Corporate Wellness

I am a strong advocate of corporate wellness. The ladies at American Campus Communities (ACC) heard about CrossFit Central Relentless boot camp from a co-worker and dropped into the 6PM Tu/Th Ann Richards class this week (pic above). They learned how to move through a run ladder and perform the Burgener warm-up. The workouts included med ball cleans, pushups, russian twists, running, dumbell swings, rows, lateral med ball jumps...

Working out with co-workers is a great way to improve office morale; decrease health care costs; reduce absenteeism; reduce sick leave; increase productivity, responsibility, and company loyalty; and improve work performance. I encourage each of you to get people moving at your office. I dare you to see how it changes the work place.

CrossFit Movers

My brother, sister, and I just moved into a house, and I never realized how dependent I am on my computer until I have no Internet connection for a week. Needless to say I am back on the grind.

I always tell people how CrossFit is more than just working out. It prepares you for everyday tasks and obstacles. Our move last week would have been brutal if it weren't for being CrossFit. My entire family (pic above) helped out and we completed the move in about 3 hours. Gooooooooooooooooo Parsons' Fam!!!! I moved about a year ago too, and I remember being so sore from picking up furniture and countless boxes (and I had been working out but not CrossFit). This time was different for the whole family. We were stronger and more equipped to carry everything from apartment to house to up the stairs. Deadlifts, squats, and presses truly are lifts that can be used in more than just the gym.

CrossFit is functional fitness at it's finest.

One month AND 12 inches gone

April 2009

May 2009

It is amazing what hard work, consistency, and believing in oneself can allow one to achieve. I am beyond proud of Latisha who has been coming to boot comp for 3 months and is seeing results in all capacities. Latisha, I am so proud of you!!! I can't wait to see how much more you improve in 3 more months. Read her story below.

"Boot camp has been a challenge for me both physically and mentally. When I first joined boot camp back in March of this year. I didn't know what to except, but I was going in with a open mind. It was very difficult for me the first month. I could not keep up with the warm up at times, do a full sit up, a squat, or even run a small track without having to stop and walk the rest of the way. the thought of quitting entered my mind but I'm glad I didn't. I would see my peers doing the workouts without any problems. I told myself I would get to that point in my workout. Well here I am in May, I am able to wiz through the warm up, do a full squat, sit up and even run the track without having to stop. HOORAY! In one month's time I have lost a whopping 4 pounds and a total of 12 inches. ooooooooooh yeah! Crossfit boot camp has made me both physically and mentally stronger than I have ever been in my life. A BIG SHOUT OUT TO MY TRAINER MEGAN AND CROSSFIT! THANK YOU."

CrossFittin' in South Austin

The pics above are a few of my boot campers at Porter Middle School. These ladies are pushing through a squat, shoulder press, ball slam rotation. CrossFit has been a great way for these women to step away from their busy work schedules and do something for themselves every Tuesday and Thursday night. The energy and encouragement amongst everyone is contagious and uplifting.

CrossFit Central boot camps in South Austin just began 2 months ago and are growing each week. We have moms, rugby players, teachers, high school students, corporate America professionals, chiropractors....CrossFit is for all kinds of people. We meet you where you are physically and push you to be the best you can be. Drop-in and give it a try. I guarantee you will be hooked.

3 WODs, 1 day

3 WODs in 1 day. (stay tuned for pics)

On Saturday after the UTB and free Indoor workouts, the CrossFit Central coaches met at the gym and did 3 WODs spaced 2 hours apart in 1 day. (disclaimer: I actually did 2 WODs in 1 day and did the 1st WOD the day before since I knew I would miss the 1st workout on Saturday.) Freddy from CrossFit One World came up with the workouts. BRUTAL.

WOD #1-
Complete the following for time:
-10 power clean and jerks (M:185#/W:135#)-- I did 115lbs
-Row 200m
-8 power clean and jerks
-Row 300m
-6 power clean and jerks
-Row 400m
-4 power clean and jerks
-Row 200m
-2 power clean and jerks
Power Clean! This means the the knees must be above parallel in the
catch position.

WOD #2-
Complete seven rounds for time of:
-7 snatches (M:95#/W:65#)
-4 muscle-ups-- I did modified muscle/up with a box
-200m run
To be rx'd, snatches must be caught in a full squat. No power
snatching and then overhead squatting.

WOD #3-
Complete five rounds for time of:
-Run 400m
-Row 500m

I learned so much on Friday and Saturday. I left the workouts bruised, beat up, but empowered. Everyone was encouraging each other. Coaching. Improving skill sets. Breaking through mental barriers. When Saturday was over I felt a sense of accomplishment. I am so thankful to work with such a bad ass group of CrossFit coaches. Top notch. I truly am living my dream each day. We are in training for the Regional Qualifier in Ft. Worth on May 2-3 for the CrossFit Games. Saturday was only a glimpse of what is to come.

It's raining, it's pouring...

(singing) It's raining...It's pouring...The old man is snoring...

It's easy on rainy days to stay in bed and make excuses for all the reasons you should not work out. That is the beauty of CrossFit. Multiple exercises can be performed in the comfort and warmth of your home. Below are some sample WODs great for the house or apartment.

WOD #1
5 rounds-
20 squats
20 situps
20 pushups

WOD #2
as many rounds as possible in 12 mins-
5 handstand pushups
10 dips (use a chair and prop your feet on the couch or another chair to increase the difficulty)
20 jumping lunges

WOD #3
5 rounds--
15 dumbell or KB swings
20 squats
25 situps

Get creative. If you have a homemade set of parallettes than add that to the workout. If you have a set of dumbells then throw in some renegade rows, thrusters, man makers, shoulder press, push press, or push jerk.

A big holler baller shout out to the 5:30 and 6:30 AM Deep Eddy boot campers for trudging out in the rain this morning and getting in a killer workout.