Kettlebells & Ropes

I dropped in to Coach Chris Hartwell's 12:15 Kettlebell class today. It was challenging, creative, and, fun. It is amazing how a rope and a kettlebell can kick your butt.

I know how to climb the rope, but Chris taught me the "breaking" technique with my feet so I could be more efficient. I had a blast working out along side my SHOWOUT friend, Rob Miller. ClearLLLLLy we had to take a pic at the end of the workout since he was sporting a Showout tee.

KB WOD:
As many rounds as possible in 20 minutes--
2 rope ascents
3 windmills on L/R
30 rope waves

I highly recommend the Kettlebell classes at CrossFit Central. Every time I drop in to a class I am challenged and get in a great workout in a short amount of time. My arms, shoulders, stomach (especially my obliques) are shot today.

3 month & 12 month Updated Goals

(chanting) MAKE IT HAPPEN...MAKE IT HAPPEN...MAKE IT HAPPEN...MAKE IT HAPPEN!!!

Career--
3 MONTH
1) I have 10+ clients in all boot camps- January 4th, 2010
2) I am coaching 2 groups of 3 personal training clients- Dec. 25th
3) Monthly boot camp newsletter- January 6th, 2010
4) Training up new, upcoming coaches

12 MONTH
1) Relentless Boot Camp is a household fitness name in Austin- June 2010
2) 6-figure coach- November 1st, 2010
3) Level II CrossFit trainer- as soon as a Level II opens up
4) Developed Pillars of Movement exercise book- March 2010


Personal--
3 MONTH
1) Patented SHOWOUT- January 16th, 2010
2) 10% body fat- December 1st

12 MONTH
1) Completed the gymnastic, olympic weightlifting, and running/endurance certifications- Nov. 1st, 2010
2) Financially free of all credit cards- Nov. 1st, 2010
3) Paid off car and bought a new and larger one (wayyyyy too much boot camp equipment)- Nov. 1st, 2010


Health--
12 MONTH
1) Capable of doing every CrossFit WOD thrown my way as prescribed
2) CF Total-- squat: 215; shoulder press: 95; deadlift: 265-- Dec 31st

Goal Reassessment continued...

I decided it was time to review my goals I set in August. Once I make myself set down and really evaluate where I am and where I want to go, I am fired up and motivated to do it. It is simply allowing myself to take time out of my day and take a good look in the mirror. I like a lot of what I see, but I also see defeat, and plenty of room for improvement. Wendell Phillips quotes it perfectly, "What is defeat? Nothing but education; nothing but the first step to something better."

Below is an update. Tomorrow I will have my new goals posted and current ones adjusted. Ardith, this post is especially for you, because you call me out and hold me accountable. Thank you!!

Career-
1) I am a silver pin in Advocare- Oct 30th--Did not happen but introducing Advocare to more people daily. Who needs some Spark =)
2) Relentless boot camps have added value for each athlete--shirts, KB/DB workout book, and KB for class- Aug 31st-- Taking place now...no shirts and book but added value via Relentless website and other boot camp Events & Challenges in the making
3) I completed the Olympic weight lifting cert-- Oct 18th-- Did not happen but attending Kettlebell certification on Dec. 5th

Personal-
1) I am financially free of 2 credit cards-- Oct 2nd -- Paid off one credit card
2) I am spending a minimum of 20 mins 5x a week on personal development- Only about 3x a week
3) I am 10% body fat and 2 inches smaller in my waist line-- Oct 2nd -- I am still around 12-13% but have lost an inch in my waist line. Sept. 30th I started to really Zone and not just eat gluten/dairy free, and now I am edging closer to this goal.

Health-
1) I am doing 5 consecutive hand-stand pushups-- Oct 2nd --I can do handstand pushups on the ab mat now, which is a huge improvement. Still not where I want to be yet but getting closer...
2) I am doing a muscle-up-- Oct 16th -- Nope. Not quite there. I can only push myself out of the dip of the muscle-up
3) I am doing 10 consecutive chest-to-bar kipping pull-ups-- Sept 4th -- yep, yep. Pull-ups are wayyyyyyyyyyy better. Still improving. Not all chest to bar but way more consistent. Yayyy!!
4) I have increased CF Total-- squat: 215; shoulder press: 95; deadlift: 265-- Dec 31st -- Max deadlift is at 245 and shoulder press is still at 85. Not sure about back squat.