Alex Janss

Zack's Story

2012-01-08T07:51:00.000-08:00

Zack walked into the CrossFit Central ATX doors nearly one year ago. I had the pleasure of teaching his elements session and then becoming his coach every TTH @ 8:30am. I knew, because of past surgeries, he had a good amount of limitations in his mobility and that it would need work. He and I were ready for the challenge. Zack jumped right into class the following week. He quickly became a key leader in the class. He always walked through the doors full of energy and excitement. I don't think he has ever uttered a complaint; only words of motivation and shear determination. "I can't" does not exist in his vocabulary. He is always ready to take on whatever it is that you through at him. All of the above sets him apart but one thing that resinates the most with me is his will to fight.

The past several months Zack has been doing Personal Training with me. It was through personal training that I really got to know more about his past. He has had many surgires because he was hit by a car 20 years ago. He was told he was not going to walk again....... He told the doc HE WAS GOING TO WALK AGAIN. 12 reconstructive surgeries, years of physical therapy and un unrelenting heart and mind.... He can walk. Not only can he walk he can clean, snatch, squat, deadlift and if there is anything else you throw at him he will do it. If he can't immediately he will figure out a way to get there.

Zack you are an inspiration. You are a blessing to coach and I look forward to seeing you achieve EVERYTHING you put your mind to. Thank you for walking through those doors a year ago.

When the world says, "Give up," Hope whispers, "Try it one more time." ~Author Unknown

Zack lost 30 pounds and 4% Body Fat

"When I was 20 years old, I was hit by a car, specifically, a 1977 Buick Regal 2-door with a curb weight 3,600 pounds at 55 mph for a total impact of 290,400 foot/pounds/second. Most people don’t live. I was incredibly lucky.
When I found CrossFit Central ATX, I was so scared that it would be yet another “thing” I was not able to do because of my car accident. Again, I was lucky. I had unending support from my girlfriend and I had Alex Janss, my fabulous coach. Coach Alex would not quit on me! For the first two months, I did not finish a single workout but Alex never cared. She instead, pushed me to find new levels of my body’s ability. adapted exercises and movements for the way my body worked, stayed after class to work with me and my differently-abled body. Alex empowered me to do my best!
Now, I wake up feeling happy with myself before the world has a chance to weigh in on me! I feel excited on the days I go to CrossFit. I think of myself as an athlete at 44 and I am planning my next sporting event, a rowing regatta." Read Zack's Full Story

What's Been Going on in South Austin?

2011-11-30T15:25:00.001-08:00

By now you have probably heard that CrossFit Central and Trigger Point have teamed up to bring you CrossFit Trigger Point in South West Austin. But, have you heard what really goes on down in South West Austin? I will give you a little insight.....

Hard work....

followed by some smiles (because smiling is my favorite)...

Over 3X body Weight deadlifts.......

(ok not quite, but she is one strong little lady)

Ninja Training......

For Real!:)

ohh yeah and PRs Like CRAZY!!! All athletes PRd this past week! Congrats!!!

LeanLifting is 31!

2011-11-16T15:42:00.001-08:00

Sometimes we get so caught up in life that we forget to tell the people around us how much they mean to us. I wanted to write this blog to celebrate our very own amazing Jen Cardella's 21+10 years of life:) She is an amazing coaching and an inspiration to many. This strong, courageous, resilient, beautiful and loving women never ceases to amaze me. I am excited to see what is in the future. Here is to the all the memories we have had and all the new ones to be made. Happy Birthday dear friend!

"A friend is one who knows you and loves you just the same."
Elbert Hubbard

Strength & Beauty 2012 Registration OPEN ** New time/day Added!

2011-11-07T06:39:00.000-08:00

January 2012 Strength+Beauty Group session registration is now OPEN! I am excited to announce we have added another day/time option (see below). The session will will run from Jan 3rd-Jan 31st. The program is open to the public and all fitness levels. Start 2012 off on the right track by joining the S+B Group session to help you create goals, get educated on nutrition, workout 4-5x per week, feel great and be held accountable by your personal coach as well as a group of other like-minded individuals!

Group Challenge Package:S&B Guidebook

20 Workouts to Complete on Your Own (5x/week for 4 weeks)

28 Day Food List

28 Day Menu Guide

28 Day AdvoCare Supplement Recommendations (Optional)

Goal Setting

Before and After Pictures

Before and After Body Composition

Before and After Fitness Evaluation

28 Daily Mission Emails

Gift Bag

Accountability to Food Log, Workouts and Much More

Price Per Person: $150

Check some of our Success stories HERE.

Next Session Starts:

Tuesday, Jan. 3rd - 6:30-7:30pm

Sunday, January 8th - 10:00-11:00am (NEW TIME/DAY)

To Register Please Visit http://strengthandbeauty.com/?page_id=10

Browse the website HERE

Friend us on Facebook HERE

Hilarious!!! :"I Told My Kids I Ate All Their Halloween Candy"

2011-11-03T20:11:00.000-07:00

Do you cry when you don't get your candy? Don't be that Guy....

Failure Part Two

2011-10-27T19:18:00.000-07:00

I was inspired by an awesome lady in my Strength and Beauty program to continue on the subject of failure. I am excited about the response I received from my last blog post especially because it took my a long time to REALLY fail and then a bit longer to actually post about failing.
That post was totally for real.

Upon the mention of failing, one immediately begins thinking of the negative connotation associated with the word. Growing up, in school we're taught that failing is bad, mainly because failing was associated with a lack of effort. Quite opposite, but similar is the horrible feeling associated with failing after giving 100% effort (This is what I would call REALLY FAILING). So many of us are left here in the middle, in "the safe zone".

The safe zone is where most of us live on the day to day basis. Why would one push themselves with 100% effort if failure is a possibility. This is where my struggle has been. I can easily live at 80% without ever getting a chance to see what my real potential is. I could easily live life without failure. I've found that an easy way to manage this for those perfectionists like me out there is to quit worrying about the end goal/outcome.

Instead find perfection in 100% effort

We will not fear falling flat on our face because our worries will not be consumed by achieving the end goal, but will rather be focused on enjoying the success in living at 100%. The outcome will always be on the horizon, but it won't stop us from smiling as we sprint down the yellow brick road.

CrossFit Trigger Point: NOW OPEN

2011-10-21T08:49:00.000-07:00

CrossFit Central and Trigger Point Performance Therapy are teaming up to bring you CrossFit Trigger Point . The new facility is located in South West Austin (MAP). The facility is state of the art, all new equipment and has two showers!
I am proud ot say My Self Coach Ben Flores and Coach Jen Cardella will all be coaching classes and elements. Classes begin NEXT WEEK! Don't hesitate to contact me with any question you may have! alexjanss@crossfitcentral.com

My Current Class Time:

5:45-6:30AM

6:30-7:15AM

**Remember that all new CrossFitters must complete Elements before joining a class**

Elements Times:

6-7AM

7-8AM

*** if these time do not work contact

info@Crossfitcentral.com and we will get you set.

View Larger Map

I'm a failure

2011-10-13T13:54:00.000-07:00

"Sports remain a great metaphor for life's more difficult lessons. It was through athletics that many of us first came to understand that fear can be tamed; that on a team the whole is more than the sum of its parts; and that the ability to be heroic lies, to a surprising degree, within."

---Susan Casey

It is through sports and training that I have found the most out about myself. There was a point in rowing where every was put on the line and I gave it my all. What was the worst that could happen? You missed your goal 2k time. You would feel some pain. My coach used to always say "the greatest thing about pain is you know your alive."Well, if that was the case there was no doubt that I was alive and if I missed my goal then that just fueled my fire.

As of recently the fear of failure has crept up on me. I have been holding back in my training and when I looked at it the same thing was happening in life. Several weeks back Miguel called me out while we were training, "You know what is holding you back alex, you don't fail you need to fail more often" My first reaction was no! Why would I want to fail. I don't like failing. After some thought I realized he was right and you know what has happend recently? I have failed! I have failed more often in the past month than I have in a long time. You know what also has happend? I have realized that I am capable of so much more. No more holding back in training, in relationships, in work, in faith in life!

"Every failure brings with it the seed of an equivalent success"- Napoleon Hill

"I can accept failure, everyone fails at something. But I can't accept not trying."
Michael Jordan

How has sports/exercise/training taught you something about yourself?

Strength and Beauty: Kristin's Story

2011-10-07T08:30:00.000-07:00

The October session of Strength and Beauty kicked off this past Tuesday! I am excited to work with the group of ladies. The enthusiasm the group brought on Tuesday was contagious. I left RunTex at 8:30pm with a smile on my face and full of energy.

I wanted to share Kristin's story (past Strength and Beauty athlete) to everyone but more specifically to the October ladies. It is the first week and it is about now that one starts to ask themselves why the heck am I doning this?! Is it really worth it? YES IT IS WORTH IT and you are doing this because you are strong and you are beautiful. You are inspiring because you are putting yourself out there and starting something that is scary, challenging and new. Yes, it isn't comfortable but if there is one thing I have learned stepping out of your comfort zone is when greatest triumphs occur!

Kristin

Kristin's Story:

The Strength & Beauty program taught me so much about myself and my previous nutritional state. As an athlete, I was told my whole life to fuel up on carbs for endurance, but over the years, my body started to tell me something VERY different. After much research about grain and sugar, I knew I needed to make a change. The diet plan provided by S&B laid out everything in a clear, easy to follow manner: eat a healthy protein, fat and low glycemic vegetable at every meal. While the sources of those three things during the 28-day challenge is a bit more strict because we were detoxing, it quickly became a very simple routine for me. I thought I would get bored with the food but the physical change I saw in myself after the first two weeks was so motivating that it became obvious why I should stick with it. I feel and look AMAZING. I don't have the insane blood sugar fluctuations anymore and I am never constantly "STARVING" like I always used to be. Why would I ever go back to my previous eating habits?
Anyone who knows me, knows that while I am an eternal optimist, I am also very pragmatic. When I signed up for CrossFit, I met Alex in my Elements class and Jess was my coach two days/week. Both had briefly mentioned the Strength and Beauty program so naturally I had to look it up to see what it was all about. I saw the results of previous clients and I honestly didn't think the transformations were real. In my mind, there was no way that EVERYONE was seeing those kinds of results. I immediately tried to find the women that hadn't seen progress. There were none. As a lifelong athlete, I'm always looking for the next big thing to make me leaner, stronger and faster. So, skeptically, I signed up anyway. I am here to tell you that I am convert. The program that Jessica has created really does work. It really is life changing. It is all the things it claims to be. I've had friends tell me for years that CrossFit and the "paleo life" is where its at, and it really is. I feel fantastic. My before and after body comps and fitness evaluations speak for themselves.I am energetic, I am happy, I am strong, and I have seen what 28-days can do. Am I (finally) drinking the CrossFit Kool-Aid? You better believe it. I only wish I'd started a year ago!
Alex is my girl. When I met her during my Elements class, I instantly knew she was someone I could turn to for education and support about my fitness goals. When I signed up for the 28-day challenge, I was thrilled to hear that she was working with Jessica and our Strength and Beauty class. Whenever I sent an email, Alex was on top of it. When I had a question, -- whether it was a diet question or a nutrition question or a simple "Am I supposed to feel like this right now?" -- I always receive a thoughtful, encouraging response I received a response. I love Alex's positive spirit and I am grateful to have a had her as my coach.

Kathy: “They can conquer who believe they can.” - Vergil

2011-09-26T06:24:00.000-07:00

Kathy and Friend/coworker, Kathryn, joined my MWTh 6:45pm WO class several months ago. Kathy was the quiet one of the two. Always hard working and determined but didn't quite seem to believe or know her own strength and power. At the end of July I sent out an email about Strength and Beauty. The next day she told me she signed up. I was excited, not because I had another S&B client, but because Kathy was about to see what I had already known. She is Strong and Beautiful! These days Kathy comes to class with a glow. She always has something hilarious to say, always encouraging the other ladies, throwing around some big weights and does not underestimate herself!

Kathy's Experience:

"I signed up for S+B not really knowing what I was getting into and what it was really all about. I knew I wanted to get control of my food choices and get back on a track of healthier eating. My mom wanted to know if they were going to show us how to put on makeup. No one showed me how to put on make-up but I learned so much more. I was already going to crossfit classes 3x a week so I thought I was doing pretty good but adding the extra class and meeting the other participants was awesome. We were all in the same boat and could laugh and complain and share what we learned in a supportive environment. Within a couple of weeks, my clothes started fitting differently and people started to ask me if I was loosing weight. The first week of following the paleo diet was not easy for me and I was downright cranky; but I was determined to walk through it. I totally cut out sugar and learned how to eat a strict paleo diet. And, I actually felt awesome! I continue to feel strong and determined and committed to the crossfit/paleo lifestyle. For me, the strength came from within myself and being surprised at what I can make my body do and push myself to keep going. The beauty part intimidated me a little because I don't think of myself as a beauty but I misjudged that element and the beauty of S+B is that it gives you the confidence to feel strong and beautiful. We are doing elements every week that when you tell your friends what you did in class, they look at you like you are crazy or doubt that that many reps of pull-ups can be done. It can be done and I do it every week. I'm open to someone showing me how to wear makeup, but I'll just sweat it off doing SDLHPs and HSPUs!! I especially want to thank Coach Alex! She is a quiet force. She knows how to push and give encouragement when needed. Her knowledge of this program and how to transition into a paleo diet was invaluable. I truly appreciate her abilities and her strength!"

Slovenia: Hiking the Julian Alps and Beyond

2011-09-21T14:03:00.000-07:00

I recently returned from a 10day Slovenian excursion with my brother, father, step-mom, aunt uncle and three others. We planed the trip with Mountain Travel Sobek in January and it couldn't get here soon enough. It has been a while since I have gone on vacation for purposes other than work and/or competition. I truly realize how important it is to really get away and more importantly to do it with people I love. As I get older time spent with your family gets more precious. My family is scattered all over and to be able to get a least some of us together is rare. I am lucky in that I have always been close with my family but it is trips like this that I get to know about them in a new and different way. It was an amazing experience and one I will always remember!.

The Trip:

(in lots of photos and short words)

We hiked from 6-8hrs each day through the Julian Alps, Triglav national park, visited the vineyards of the Karst Wine Country, swam in the Adriatic ocean while visiting the Venetian harbor town of Piran and last but not least wandered the UNESCO world heritage Sckojan Caves. The trip was guided by Urusla Kordis and Naya Garvas, whom were Awesome:)

Houston airport-

My brother (pictured), father and step-mom (pictured) all flew in to Houston. This was only the beginning of our 11hrs of flying

Ljubljana Airport:

a bit jet lagged but WE MADE IT!

Ljubljana-

A view of part of the capital from the castle that overlooks the city.

Freshman in Ljubljana:

yep, in Slovenia they have freshman "initiation"

Ljubljana:

My dad had to take a picture of this store. He thought it was hilarious... Oh Dad

The Ljubljana River:

This river ran through the middle of the city and was lined with gelato stands, musicians, stores and restaurants.

Our First Hike: Karminsko-Savinjske Alps

Where we met shepherds and saw their unique conical-roofed huts as well as a group of men that maintained one of the mountain lodges. They were having a grand old time drinking schnapps and play the accordion. Which my brother attempted and failed horribly. Polka is one of the main music genres of Slovenia

Second Hike: Seven Triglav Lakes

The heart of the Julian Alps, passing shepherds' cottages on the way to a hut poised above the Seven Triglav Lakes. This picture does no justice to how steep the trail was.

Third Hike: Debela Pec Hike

Debela Pec (6,611'), with its wonderful views of Mount Triglav (9,396'), Slovenia's highest mountain.

Bled

The most picturesque lake in Sloveni. That is a church on the small island. There is also a castle that overlooks the lake. BONUS: This was venue for the 2011 World Rowing Championships! Yep we were there!! Dork I know

Fourth Hike: Vrsic Pass – Sleme

Drove to the Soca River Valley for a hike to Sleme and a picnic. Naya and Ursula prepared amazing lunches, all fresh ingredients

Fifth Hike: Krnska Lakes (4,544')

in the upper Soca Valley, with its views of white limestone peaks. This is the westernmost part of Triglav National Park where the battles of WWI took place, vividly described in Ernest Hemingway's A Farewell to Arms.

Planina Kuhinja

We hiked below Krn Mountain, site of a major frontline during WWI, passing remote villages and meadows, to Planina Kuhinja. Yep and we found some cheese! This was from one of the local mountain shepherds. Yum

Soca River

So clear and so beautiful

Karst Wine Country

We stopped in Goriska Brda, a hilly area bordering Italy that produces the country's best fruit and wine. Visited local wine maker of Krist Alvin wines and sampled delicious red wines,

Piran

We then drive to the Venetian Harbor town of Piran, on the Adriatic Coast, and explored its tangle of streets and took a dip in the Adriatic sea.

On our last day we explored the underground labyrinth of the of the Skocjan Caves, a UNESCO World Heritage Site. It had a very Lord of the Rings feel to it. We then had lunch and headed back to Ljubljana.

I loved every part of this trip and I am so grateful for the experience. I can't wait until our next one.

My Father, Step-Mom (Diana), Brother (Peter) and I

As usual enjoying a nice cappuccino

Aissa & Peru: "My experiences with CrossFit have made me fearless."- Aissa

2011-08-23T05:52:00.000-07:00

Aissa is in my MWTh 6:45pm WO Class. You may recognize her name because she was nominated for one of this months Women's Only appreciation workouts. Aissa started in my Relentless Bootcamp almost 2yrs ago. She has an amazing attitude, heart and work ethic. When she is not kicking butt in class, she teaches 1st grade. You would be lucky to have her as your child's teacher. She is dedicated to her teaching as well as being a fit role modle for her students. Several weeks ago Aissa traveled to Peru. In between meeting new people, hiking and sight-seeing she was able to squeeze in some workouts:

"In July I traveled to Perú. I was sad to leave my CrossFit girls, but
very excited to travel the world. Hiking up Huaynupicchu was
definitely the highlight of my trip. While in Cusco, I did a few AMRAP
workouts in my hostel room (I forgot about the whole altitude thing,
but in the second round, it came to bite me!) and even led a yoga
class. The endurance and strength I have gained through participating
in the Women's Only classes @ RunTex with Coach Alex were definitely
an asset to my trip, not only physically, but mentally. I now consider
myself pretty good at traveling after 22 days in the south of Perú. My
experiences with CrossFit have made me fearless. I was never quite the
adventurous type, but within the last few months I have gone sky
diving, surfing, hiked up a couple mountains and even completed my
first triathlon. CrossFit has instilled in me the belief that I can
truly do anything. I am a stronger person, woman, leader, teacher,
friend, daughter and sister. I have become the woman I have always
wanted to be." -Aissa

** Proud to say I am your coach and friend. You are awesome Aissa!

Iron Belle-"Far better is to dare mighty things......"

2011-08-17T15:25:00.000-07:00

The Iron Belle challenge is approaching fast and we are nearly sold out! This is the first year that we are having two divisions, Fun and Competitive. The two categories give everyone a chance to participate no matter how long they have been crossfiting/skill level. Last year I had two teams of three from my Relentless Bootamp compete and the rocked it!

Elma (who has now moved indoor) was one of the Ladies in my bootcamp that decided to take on the challenge. Below are her thoughts on the competition:
" Although I've had a ton of great experiences since joining CrossFit last summer, participating in the last years Women's Only Competition has definitely been one of the best so far. At first, I was reluctant to sign up. I was in Boot Camp at the time and a little nervous about whether or not I could handle the indoor workouts. My Coach, Alex, encouraged me to join a team and give it a try. My teammates and I got great support from coach Alex. She spent time with us after class helping us learn the moves we weren't familiar with in bootcamp.

The Competition itself was great - definitely tough and forced us to bring out our best. But, like all Crossfit events, everyone was amazingly supportive and we knew we just had to do the best that we could do. Doing the women's only competition forced me out of my comfort zone, reminding me to always look for new ways to challenge myself. I wanted to do more and eventually joined the indoor class and am now looking forward to this year's competition. I can't wait. "

Elma is not unlike many of you. The thought of competition can be kind of scary. But, believe me, believe her, it is well worth it.

"Far better it is to dare mighty things to win glorious triumphs, even though checkered with failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that know not victory or defeat." Theodore Roosevelt

ELMA YOU ROCK!! LOVE YA

Strength and Beauty Challenge AUGUST 2nd

2011-07-13T13:03:00.000-07:00

The next Strength and Beauty Challenge kicks off August 2nd! That is less than 3 weeks away! If you have never heard about the challenge, want to know more and/or want to see what is going on read below. If you are ready to change your body and your life reserve your spot...

Get signed-up!

Open to Everyone (CrossFit Central members and Nonmembers)

What does the S+B Challenge include?

The Strength & Beauty Challenge is a 4 week program that is designed to kick start your fitness and help you achieve your goals! The challenge will focus on nutrition and workouts on your own with a 1x/week group check-in meeting to hold you accountable throughout the process.This is open to ALL Women and scaled to ALL levels of fitness.

S&B Guidebook
Weekly Check-In Meeting & Workout Tuesdays from 6:30pm-7:30pm @ RunTex (Map)
16 Workouts to Complete on Your Own (4X/week for 4 weeks)
28 Day Food List
28 Day Menu Guide
28 Day AdvoCare Supplement Recommendations (Optional)
Goal Setting
Before and After Pictures
Before and After Body Composition
Before and After Fitness Evaluation
28 Daily Mission Emails
Gift Bag
Accountability to Food Log, Workouts and Much More

Cost per person $150

Heather lost 10#s, 6% Body Fat, 14 Inches, 2 Sizes in 28 Days and gained her confidence!

After Heather's first week on the Strength and Beauty Challenge she says, "I had to write and tell you how proud I am of myself ( which in the past I would NEVER do), why is it so hard for women to compliment themselves or receive a compliment???? anyway, I have lost 7 pounds - which FREAKS me out!! and I am really noticing a difference in the workouts...I can do it without dying now!!! THANK YOU!!!!!!" That was after only one week on the challenge and she continued to not only reach her goals but surpass them.

Register Today

Please don't hesitate to contact me with any questions you may have

Women's Only Happy Hour with Special Guest!

2011-06-08T06:19:00.000-07:00

It is about that time for another Women's Only Happy Hour. The Event is Open to all Women in CrossFit Indoor, Relentless and all you female friends and family! It is a great way to meet other females in the program, check out how hott we all look when we aren't sweaty and in ponytails and to just have fun!

We are excited to announce that we will have Rochelle Rae of Rae Cosmetics joining us and she will bringing some fun GIVEAWAYS!

Details:

When- Friday June 10th

Where- Parkside (MAP)

Time: 5:30 until.....

Relentless Bootcamp: Teacher Discount Even Better

2011-05-23T12:14:00.000-07:00

I have had the pleasure of coaching teachers in my Relentless Bootcamp Classes. The ladies I coach get up around 5am, teach until 3, some stay and lead after-school programs and then they come out to class. Hands down they are so of the most determined and hardest working athletes I coach

The past couple month have been rough on our teachers with budget cuts and job loss. Relentless Bootcamps recognizes our teachers hard-work and the how important they our to our community! We want to give back to our Austin teachers/community by giving a 22% discount to all Relentless Classes

Discount Effective Immediately-

22% for all Teacher currently in or Joining the Relentless Community!

2x/week (8 classes)- $100

3x/week (12 classes)- $150

Never been to a Relentless Class Try one out for FREE this Saturday (5/28)

Free Community Workout

Where: park off Cesar Chavez and in front of Luke's Locker (map).
When: Saturday, May 28th, 8:30-9:30am
**Capped at the 1st 60 people
**Free parking available in the Gables Park Plaza garage**

Habitat For Humanity: The "Build" Recap

2011-05-18T06:37:00.000-07:00

CrossFit Central Crew

This past Saturday Team Janss, Team Gregory and Team Gaussiran joined the Austin Habitat for Humanity Crew and The Romo Family for the Fitness Challenge build. We arrived at 5900 Sandshof Dr. at 8:00 in the morning. It was a bit chilly but the sun was out and it would soon turn into a perfect day. The Habitat Crew greeted us and then promptly went over what the days work would entail. Shortly after, Home Depot aprons gloves and all, we were off to work. We put up walls and primed and painted trim, talked, laughed and of course there was a bit of dancing. By 3:30 that day that concrete slab had transformed into a frame for a 5 bedroom house.

Jess, Jen and I Home Depot aprons, gloves and all

I was the "pusher" for a short moment

It was a long day but one that I would never change. I was able to meet some new people in our community as well as get to know the ones I coach even better ( for better or worse:) ). It was cool to actually work alongside the people I coach as well as the Romo Family. It was inspirational to see CrossFit Central's community unite as we used fitness to build hope for a family in need.

From the bottom of my heart I want to thank everyone that was at the build, the future builders and all the donators. This project would not be possible with out you guys

MWTh 6:45pm Ladies

Update on Fundraising:

My Team has currently raised $1,675 of the $2,000. We also have many other coaches that are raising money. If you would like to donate

Go HERE

Click on a Team (top right hand corner)

** this will then take you to the team page where you can donate and or signup to be apart of the build.

The Romo Family

Happy Easter

2011-04-26T14:43:00.000-07:00

I hope everyone had a wonderful weekend! I had the pleasure of celebrating Easter with The Garza and Martinez family in Laredo, TX. It was a blast! The Garza and Martinez's strength, intelligence compassion and love inspire me daily. I am blessed to have spent a special time with them. If you are in the Laredo area and I encourage you to check out G7 athletics.

A Garza/Martinez Easter

Decorating Eggs... otherwise known as Cascarones with Ani

Group pic! Yep there were 30 Dozen eggs decorated. The Garza's don't mess around!

Then they crack them on your head. Aida Garza (G1) had no mercy for the new girl! Above is Ani and below is Bobby each cracking them on my head.

Miguel (G7) invented the "butt crack" No prisoners, poor Rob (G4)

No worries we got him back!

Feeling heavy, fatigued and sluggish try an Epsom Salt Bath

2011-04-18T14:57:00.000-07:00

A couple of weeks ago my body was feeling pretty sluggish and beat up. My awesome Massage Therapist and Friend, Kate Ripley of Austin Body Worker, suggested I take and epsom salt bath and so I did! It was amazing and I highly recommend you try it out!

How to take an Epsom Salt Bath-

Fill up your bathtub with hot water (as hot as you can stand it)

You want the water to cover your entire Body

Pour in about half of the 1gallon bag into the water- the water will become a grayish color

Soak in the bath for 15-20min

Important- DRINK LOTS OF WATER... the bath(hot water) will dehydrate you. Chug away

The Benefits of an Epsom Salt Bath-

Eases stress and relaxes the body

Stress can drain the body of magnesium and increase adrenaline. When taking an epsom salt bath the salt is absorbed through the skin and then replenishes levels of magnesium in the body. Magnesium produces serotonin, which is a mood-elevating chemical. It increases the feelings of being calm and relaxed. The magnesium has also been found to increase energy and stamina by increasing the production of ATP.

Relieves pain and muscle cramps

Epsom Salt baths have been found to ease pain and inflammations. This will benefit all of your aches pains and sore muscles.

Helps muscles and nerves function properly

An Epsom salt bah can regulate electrolyte levels in your body. This aides in proper function of your muscles, nerves and enzymes.

Makes insulin more effective

With proper magnesium and sulfate levels in your body insulin becomes more effective.

Relieves constipation

If you ingest the epsom salts they will detoxify your colon, like a cleanse. The salt becomes a laxative and increases water to the intestines, which will bring temporary relief of constipation. Although please consult a physician first before ingesting.

Eliminates toxins from the body

Sulfates in the Epsom salt flush toxins from the cells and ease muscle pain.

More Info

April Athlete of the Month!

2011-04-11T05:44:00.000-07:00

We have so many amazing women in our community, and I want to start highlighting them as much as possible. Everyone has a story to tell. Some have lost tons of weight, some have gained tons of confidence. Crossfit definitely changes lives, and we want to share these stories to encourage and inspire our Community.

Jessie is in my MWTh 6:45pm Women's Only Class at Runtex.I have had the pleasure of coaching Jessie for the past 7 months and she has inspired me from Day 1. She has an amazing Heart, Attitude, and Work Ethic. Jessie has accomplished so much, and I know it's only the beginning! She has the ability to go above and beyond her goals which I know will allow her to Be and Do anything imaginable. I am so proud of her and excited to see what is to come!

Jessie Now! Wow!
Jessie Before

How did you find out about Crossfit/Crossfit Central? I found about about Crossfit from my friend Wanda. I was talking to her one day and saw that she randomly had huge biceps! I asked what she did and she said "Crossfit! You should join!", so I did. I figured if Wanda could do it, so could I.

How long have you been CrossFitting? I've been Crossfitting since May 2010.

Occupation? I work for Farmers Insurance as a Learning and Development Specialist. I train people to help Farmers agents when they have questions.

Favorite WOD/Lift: I love anything involving rowing, so if the WOD has rowing in it, i'm a happy camper.

Favorite Paleo Meal: A salad loaded with veggies, hard boiled egg and grilled chicken.

Favorite Cheat Meal: Salt Lick BBQ... with the potato salad and cole slaw and BBQ sauce.

I have always wanted to... Go skydiving. I think it'd be such a rush!

Outside the Gym I like to... Enjoy our beautiful town- run along Town Lake, hike the Greenbelt, or sit on a patio and enjoy the pretty Austin weather. I also like to hang out with my dogs, play softball, and listen to music.

How has Crossfit impacted your life/what changes have you seen in yourself since starting? I cannot even begin to describe how Crossfit has changed my life. I still have a long way to go, but the changes that I've seen so far are amazing. I was athletic in high school and then after I let myself go and I didn't put my health first. I had tried many other diets and workouts and never really saw any results that I was happy with. Since starting Crossfit, the results have been dramatic (to me at least!). I have lost weight, lost tons of inches, and have pretty much had to get an entirely new wardrobe. I have more energy and am just a happier person. It's been nothing short of amazing for me. I'm so thankful that I found Crossfit.

In 10 years, I... don't want to look like I'm 10 years older! Hahaha, but I hope that in 10 years I'm still working out and have been able to achieve some of my goals that I've set for myself fitness wise.

Advice for Newbies: Don't be scared! Yes, it hurts. But the pain goes away... in that one area... and then you'll have pain in another area.... Yeah, you'll be sore a lot. But, where you're sore is always changing, so don't be afraid of the pain because it's worth it (and inevitable!). The people are great, you'll feel great, and you'll have made such a great, life changing decision.

Habitat for Humanity-Fitness Challenge

2011-03-27T17:08:00.001-07:00

Fitness Challenge

Build Endurance. Build Strength. Build Hope for a Family in Need. Persevere.

What is Fitness Challenge?

The 2011 Fitness Challenge is a partnership between Crossfit Central and Austin Habitat for Humanity as we join forces to build a better Austin. The goal is to raise enough money to sponsor a Habitat home for the Flores Family and then build the home with CrossFit volunteers. To Read more about the Challenge and Flores Family Go HERE

Join the team

Coach Jessica Sharratt, Jen Cardella, Crystal Nelson and I are looking for more people to join our team. The build will be May 14^th from 8am to 4pm. We’ll sweat alongside the future homeowners while building stability and hope for a deserving family. Our team is also committed to raising $2000. Using the link below, you can make a donation to the team, or you can start your own fundraising page and join us on during the build by clicking “Join as member.” Any donations made through the page you create will go toward the team goal. No donation of time or money is too small. Anything can help.

Join Team Janss

Team Fundraising Goal: $2,500

Trojan Challenge Results- Team Awesome 76lbs lost and 25% Body Fat

2011-03-16T06:37:00.000-07:00

To my Team:

Congrats on Kicking arse on these past 8 weeks and a special shout-out to our MVP Kelly McAuley! Each and everyone of you are Rockstars in my eyes! I can not tell you enough how proud I am. I believe by far we had the biggest numbers lost in the body comp and time knocked off in the workout! Goals were met, PR's hit and you each walked away with knowledge and a new lifestyle that now seems more realistic.

Now is a time to look back and celebrate your accomplishments. See that you are capable of doing anything you want! Set some new goals and start a new plan to keep you on track. The Trojan challenge may be over but know I am always here for you! I will always be your coach.

Carey and Kelly (our Team MVP)

Kelly-

Total Inches Lost - 14.6 in

Total Body Fat Lost - 2.5%

Total Pounds Lost - 16.4 lbs

Benchmark 1- 2.7 sec

Benchmark 2 - 12 sec

Carey

Total Inches Lost - 17.95 in

Total Body Fat Lost - 5.4 %

Total Pounds Lost - 19 lbs

Benchmark 1- 11 sec

Benchmark 2 - 11 sec

Clint

Total Inches Lost - 17.25 in

Total Body Fat Lost - 4.8 %

Total Pounds Lost - 21 lbs

Benchmark 1- 5 sec

Benchmark 2 - 4 sec

Elizabeth

Total Inches Lost - 5.5 in

Total Body Fat Lost - 1.1 %

Total Pounds Lost - .8 lbs

Benchmark 1- 2 sec

Benchmark 2 - 5 sec

Melody

Total Inches Lost - 7 in

Total Body Fat Lost - 5.4 %

Total Pounds Lost - 7.6 lbs

Jeff
Total Inches Lost - 11.25 in

Total Body Fat Lost - 6 %

Total Pounds Lost - 15.2 lbs

Benchmark 1- 48 sec

Benchmark 2 - 23

Trojan Challenge

Total Results Lost:

Inches 203.78

Pounds- 176.21

Body Fat- 81.2%

For more Trojan Challenge before and after pics and results
Go HERE

For I AM CrossFit Results
GO HERE

Challenge Finale: Don't let your success stop now!

2011-03-04T10:14:00.000-08:00

The Trojan and I am CrossFit Challenge Finale are Saturday. I have no doubt that there will be big results! I can't tell you how proud I am of each of these athletes. You deserve to celebrate yourselves! I will be sure to report each goal meet, each obstacle overcame and every little bit of success.
That said, don't let the success and the momentum you have gained stop! No you don't have to go crazy and be 100% perfect. But, along your journey I bet you have learned some valuable things and now have some tools to continue to succeed. Your current coaches and challenge coaches are still there for you. I want you to now look back at what you have accomplished and realize you have so much more in you!

I would like to say congrats to Bryan, 2010 Relentless success story. He has already some amazing accomplishments in the fitness realm but he didn't stay satisfied. This past Wednesday he ran his fastest mile... 6:51 a 23sec PR! Faster, Stronger and still looking amazing! Keep on Keeping on.

What are your next steps post-challenge? How are you going to continue to stay on the path you have already created?

Let me introduce you to... TEAM AWESOME

2011-01-18T16:34:00.000-08:00

January 8th 2011-The Trojan Challenge Kicks Off with the Benchmark Workout. Coach Randal and I have 8 awesome athletes on our team so naturally our team name would be TEAM AWESOME! We have 6 1/2 weeks left and I have no doubt they will reach their goals. So without further ado let me introduce you to the 8 athletes who are on a mission to change their lives.

Brandon

Carrey

Cici

Clint

Elizabeth

Melody

Jeff

Kelly

Team AWESOME

Tips on Staying Warm: Be prepared for the Texas Weather

2011-01-07T06:24:00.000-08:00

It's hot, it's cold, it's hot, it's cold..... that is Texas weather for you and because the weather is all over the place we are never quite prepared when it does get freezing. Have no fear, I have some tips for you, a la Coach Heather Reed, on how to stay warm while working out.

DO NOT wear cotton- I repeat DO NOT wear cotton. Yes I know we all have millions of t-shirts lying around. Your thinking, "Really what else are they good for other than working out?" The fact is they do not keep you warm. Cotton will soak up your sweat, stay wet and weigh you down. Who wants a to wear a 10lb, wet, weight vest when it is 30 degrees outside? Not I!

Dress in Layers- This is the best strategy when coping with cold while working out. You can always shed a couple when you start to warm-up. If you must wear that cotton shirt that you received for running the local marathon make sure you don't wear it as the layer closest to the skin. Remember it will only soak up your sweat and keep you chilled.

In really cold weather wear two layers of long underwear- super light long underwear and then a mid-weight layer. Continue to layer as necessary
you will want a "shell" for your outer most layer-see below for suggestions

Base Layers: Wear Wool, polyester blends or polypropylene- Some great brands and styles are L.L. Bean's Sports Series 3, Patagonia's Capilene, and DuPoint's Thermax.

Outer Shell:Wear tightly woven nylon or a breathable/waterproof layer such as GorTex for your top layer- you don't want the wind to blow right through the layer as well as allow moisture (humidity rain) to soak through.

The hardest part is getting yourself moving. After that you will warm-up quickly and you can start shedding layers.
After workout make sure you change out of your sweaty clothes, shower and or change into something new and warm.

Stay Warm, Get fit and have fun!

Success Story: Meet Bryan!

2011-01-01T06:00:00.000-08:00

Growing up, I was always over weight and out of shape. At the age of 14, peer pressure lead me to lose 40 lbs. - an experience that began a cycle of "yo-yo" dieting and exercise that lasted for many years. I never really understood how to approach exercise or nutrition and was always looking for a "quick fix." In 2007, I trained for, and finished my first marathon. While I was certainly proud of what I had accomplished, I was disappointed with the physical results - I had gained an additional 10 lbs. Soon after, I joined another local boot camp and saw some quick, but short-term results. After 3 months, I was at yet another plateau...uninspired to push myself further. Emotionally, I was defeated and depressed. Physically, the results were average at best. I didn't have more energy, I was just plain tired. Mentally, I was frustrated and ready to give up. My co-workers, Peggy and Joy, suggested we try a Relentless Boot Camp and things have not been the same since!

Lost 25lbs & 13% body fat!

Since joining ReIentless Boot Camp I have lost 25 lbs andgone from 25% body fat to 12%. My endurance level has soared, and I am more energetic, and confident. For the first time in my life, I feel good about my physical appearance. Relentless has taught me how to make fitness and nutrition a part of my daily routine. Just as I wouldn't miss a night's sleep, I wouldn't miss boot camp. The accountability of the group keeps me focused. When someone from the group is missing...they better have a good reason. Coach Alex Janss has provided me with tremendous support and encouragement on this journey. She is always there to inspire me, she is always there to challenge me, and last but not least...she is always there to assign more squats, push-ups, and burpees! I am much more alert, confident, and focused. I want my friends, family, and co-workers to have what I have finally found in my Relentless Boot Camp - a great fitness solution!

Success Story: Meet Joy!

2010-12-31T06:00:00.000-08:00

"I feel much better about myself that I am taking care of myself, not just everyone around me. And my family sees that too…that it is important to take care of yourself."

I’ve always had to watch my weight. Usually with diet, I’ve been able to keep it under control. As I got older, diet didn’t seem to help that much and my body shape was definitely changing, not for the better! I was never athletic, but was active on and off. I knew in order to lose the weight I needed to do something else that was overall much healthier and permanent. Right before joining, I was losing the battle and gained about 20 pounds and was unmotivated and unable to lose it. I was unhappy, feeling very unattractive. My girlfriend Peggy told me how great Relentless was and I decided to give it a try.

Other than taking up running 20 years ago for about 8 years, I never did any sports or athletic activity. By joining Relentless, I made a commitment to work out, and have consistently attended my boot camp, 3 times a week, for 14 months, getting up at 5:30 AM. I am proud of myself (and a bit surprised) that I’ve been able to do this so that has been very positive. I have seen physical changes, the loss of inches and loss of weight has made me feel better about myself, more confident. I’ve also gained a lot of confidence in my strength.

Last fall I needed to clean leaves out of our gutters, and usually I’d ask my husband to get the heavy, unwieldy extension ladder down off the garage wall…I didn’t hesitate this time, just went up and grabbed it, and hauled it over to the roof. And, confidently, moved it around the house, being strong enough to safely maneuver it around my car. In recent history, I would not have done that before, but I knew I was definitely strong enough to do it now!

I feel more confident in advising my 11 year old daughter, a fit and beautiful dancer, that she should exercise all parts of her body to stay strong. I have carved out a piece of the day to take care of ME! And by doing it first thing in the morning, nothing gets in the way. I feel much better about myself that I am taking care of myself, not just everyone around me. And my family sees that too…that it is important to take care of yourself. I’ve been a great role model for my daughter, and my husband’s thinking on physical activity seems to be coming around too.

Success Story: Meet Peggy!

2010-12-30T06:00:00.000-08:00

"I lost those 10lbs that I have always wanted to lose. Between the boot camps and the Zone, I have more energy, I sleep great and I feel strong - stronger than I ever did during the marathon training."-Peggy

When I moved to Austin 8 years ago, I joined a running group with the goal of running 3 miles. Over the next few years I went from the Turkey Trot to eventually running a marathon - probably one of the hardest things I've ever done. After my first marathon, I attempted to train for a second one but some minor, nagging injuries hampered my progress and, quite honestly, the thrill was gone. My heart just wasn't in it. Plus after finishing the marathon, I almost immediately put on some weight that I just could not seem to shake - the running I was doing didn't help and I couldn't get my eating under control. In fact my dreaded sweet tooth was really becoming a problem that I just couldn't seem to get under control. And there was the my 50th birthday looming. Around that time my neighbor joined Relentless Boot Camp (she was also a big runner) and absolutely loved it so I decided to give it a shot.

After the first couple of weeks I was hooked - every day was different and the hour flew by. I also started the Zone diet and finally (and pretty quickly) lost those 10 lbs that I have always wanted to lose. Between the bootcamps and the Zone, I have more energy, I sleep great and I feel strong - stronger than I ever did during the marathon training. It's been a little over a year since I joined the bootcamps and I am still hooked. I know that I'm stronger and more fit than I have ever been in my life. I still run a couple of days a week and never have any of the injuries that had always plagued me in the past. Just this past June I did the Danskin Trialthalon - my first. I had no idea what to expect. I thought if I at least finished in less than 2hours and 15 minutes I'd be happy. I finished in 1 hour 45 minutes and I am absolutely certain that my Relentless training was the key to my success.

I also have to say, our coach, Alex Janss, plays a significant role in keeping me "engaged". She makes the classes fun (if anything can be fun at 6am in the morning), energetic and never the same. She is also great at helping me keep on track nutrition wise. From time to time i still get in a slump with my eating and gain a few pounds. But now (like never before) I find it easier to get back on track. I just send Alex my food journal for a couple of weeks and that helps me to get refocused. I really can't say enough about Alex and the the positive role she has played in my life as well as the lives of my friends and fellow bootcampers Joy and Bryan!

The Relentless Trio: 2010 Success Story

2010-12-29T14:46:00.000-08:00

The Success stories are Live! I have had the pleasure of coaching 3 of this years Relentless Boot Camp success stories athletes. I am so proud of Peggy, Joy and Bryan. The three friends started working with me over a year ago and their hard work and dedication has not gone unnoticed. The three are an inspiration to their class, myself and now the rest of the community. Peggy, Joy and Bryan started off as my athletes and have become friends whom I admire love and always make me laugh at 6 in the morning. Thank you!

Joy, Brian & Peggy are friends and co-workers who all take on Relentless Boot Camp at the Austin Rowing Club location three days a week. They have seen life changing results, have more energy, stamina and get to "Be Relentless" as a team! Check back over the next three days to learn more about Joy, Brian and Peggy's journey.

Joy --> "I feel much better about myself that I am taking care of myself, not just everyone around me. And my family sees that too…that it is important to take care of yourself."
Brian --> Lost over 25lbs & 13% body fat. " For the first time in my life I feel good about my physical appearance"
Peggy --> "I lost those 10lbs that I have always wanted to lose. Between the boot camps and the Zone, I have more energy, I sleep great and I feel strong - stronger than I ever did during the marathon training."

November Athlete Spotlight: Andrea Esparza....We miss you

2010-12-06T06:44:00.000-08:00

I started coaching the MWTh 6:45PM Woman's Only Class @ RunTex in September. The 6:45pm crew is a fun group, no doubt. They work hard, are successful, but most importantly, they have fun. I dare you to walk into the class and leave without laughing. They are the perfect end to a long day of training.

I first met Andrea, from the 6:45pm class, during a Free Community Workout. She bounced in with a hat, pig tails, ASU Sun Devils shirt, bleach white tennis shoes and tall pink socks. Coach Jess, her previous coach, introduced us immediately. Well all I can say is.... if know Andrea you love her if you haven't met her I am sorry about you, because she is awesome! She brought a great energy to the class, made everyone feel welcome, and worked hard. She made girls feel comfortable with wanting to be strong and powerful, with her "I want Big Thighs" Goal (by big she meant powerful and strong). She is an inspiration to others.
Unfortunately Andrea had to leave me and move to Philly, due to work. She will join CrossFit King of Prussia. They are truly blessed to have a fun, energetic, passionate and hard working girl in their community.
Andrea, we love you and you are missed! Class is fun but there is something missing without you in it! Keep in touch and I Hope you come back soon for a visit!

If you would like more information on how to join this or any other class contact me or check out the CrossFit Central RunTex website.

My Classes:

MWTh 6:45-7:30PM Womans Only

**NEW in Jan** TTh 8:30-9:15AM -CoEd

January Challenge Registration Opens TODAY!

2010-11-29T12:07:00.000-08:00

I Am CrossFit E.P.O.C Challenge: Open to 100 people

Jan 7th - Mar. 5th

What is the I Am CrossFit - E.P.O.C Challenge?
The I Am CrossFit Challenge is an 8 week program designed to get you massive sucess, help you reach your goals and stay accountable! Workouts will focus on strength, endurance, met con and body weight resistance WODs. This 8 week challenge is open to indoor clients from Central & RunTex only and is scaled to ALL levels.

Cost per person - $150
REGISTER for the I Am CrossFit Challenge

The Challenge Includes

Benchmark Workouts
Before & After Photos
Weekly Workouts
Weekly Grading of Food Logs
Nutrition Seminar
A CrossFit Central Coach to keep you accountable to your goals
1 workout with your team/coach
1 skills workshop
Goal Setting Meeting
A Challenge T-Shirt when you sign up before December 17th

Trojan Challenge

Jan 7th- Mar 5th

What is the Trojan Challenge?
The Trojan Challenge is a 8 week program that will have kettlebell focused outdoor workouts. Workouts will be endurance, kettlebell and body weight resistance focsued. It is open to ALL CrossFit Central Indoor & Relentless Men and Women and scaled to ALL levels of fitness.

Cost - $150 per person
REGISTER for the Trojan Challenge

The Challenge includes:

Benchmark Workouts
Before & After Photos
Weekly Workouts
Weekly Grading of Food Logs
Nutrition Seminar
A CrossFit Central Coach to keep you accountable to your goals
1 workout with your team/coach
1 skills workshop
Goal Setting Meeting
A Challenge T-Shirt when you sign up before December 17th

Strength & Beauty Challenge

Jan 4th- Feb 1st

What is the Strength & Beauty Challenge?
The Strength & Beauty Challenge is a 4 week program that is designed to kick start your fitness and help you achieve your goals! The challenge will focus on nutrition and workouts on your own with a 1x/week group check-in meeting to hold you accountable throughout the process.This is open to ALL Women and scaled to ALL levels of fitness.

Cost per person $150
REGISTER for the Strength & Beauty Challenge

This Challenge Includes:

The S&B Guidebook
Weekly Check-In Meeting Tuesdays from 6:30pm-7:30pm
20 Workouts to Complete on Your Own (5x/week for 4 weeks)
28 Day Food List
28 Day Menu Guide
28 Day AdvoCare Supplement Recommendations (Optional)
Goal Setting Meeting
Before and After Pictures
Before and After Body Composition
Before and After Fitness Evaluation
28 Daily Mission Emails
Gift Bag
Accountability to Food Log, Workouts and Much More

Best of, VOTE! #CCBestofATX

2010-11-29T10:14:00.000-08:00

It is that time of year to vote for Austin's Best Of in the Austin Fit Magazine. So, click HERE and Vote for CrossFit Central, Relentless Bootcamps and the rest of your favorites!
Check out tomorrows blog post for my November Favorites!

Lesson #1 from "Smart Training": "It's normal to perform at submax levels daily"-Dutch Lowy

2010-11-12T10:41:00.000-08:00

Lesson Learned #1

For the first time in my life I have my own personal training plan. Throughout college we had a general training plan for the team(rowing). We had a general strength plan, and a general idea for actual sport training on the water, but never something specific to me. So when I received my first 4 weeks of training I was excited and ready to go. As excited as I was, it was difficult doing everything as written because it seemed I should be doing more. I was overcome with frustration as I was forced to learn and adapt to new training methods while I felt I wasn't improving. I would become annoyed when I had rest days in which I felt I could push my body further. The thoughts kept running through my mind, "If I could just get in their and get extra work in, it will help!"

Some background on me...
Most of my athletic career can be attributed to my stubborn determination. I did extra workouts, stayed late to finish, worked harder on off days, and practiced skills feverishly. When I wasn't working I was thinking and dreaming of how I could get better. Obsessive? Maybe. Stubborn, determined and passionate? Yes!

Fast forward to NOW! "Patience Iago, Patience" (a key virtue to training).... I wanted improvements and PRs fast. I wanted to be at the top. But I stuck to the training plan... on the off days I was off, and on the days I wasn't seeing what I wanted I kept trudging through.

And on to my First Lesson....
I have come to learn that everyday will not be your "best day". In-fact when training you will be at "submax levels daily." So for those that are looking serious training and improvements in athletic performance you must accept you will not be 100% daily and weekly. You will not hit a PR everyday, you will not feel fast, light and untouchable. In-fact for some time you may even feel deconditioned when you are on a training plan. It takes your body a bit to change and adapt, but don't worry you will get back to feeling good! When you start feeling really strong, almost invincible, this is when you will be hitting PR's or when you will have your big competition (peaking phase). That is why proper periodization (timing) in your training is important. You should be at your best the week of competition, if you have planned and trained correctly.

Don't freak out if you aren't seeing what you want. Look at your training plan, look at your goal and know everyday is not going to be about breaking PRs. If you are giving all you got, which is relative day to day, then get ready for the big accomplishments that are to come. Don't be surprised.... I wont because I have followed my plan and I know what I have deep down inside and it is something untouchable that is yet to be seen.
There is something in that old theatre saying- "bad rehearsal means great performance." - (yes I was a theater major)

Stay tuned for more Lessons learned from "Smart Training"

Check out Dutch Lowy's blog for some other great tips on training!

Are you taking Vitamin D3?

2010-11-11T05:30:00.000-08:00

With less daylight hours, colder days and more time spent inside you should consider taking Vitamin D3. Just about everyone is deficient in vitamin D3 especially during the winter months.
Majority of all disease and adverse health conditions are associated with your D3 levels and many of these problems can be fixed with adequate vitamin D3 supplementation.
Benefit go way beyond bone health.

Vitamin D3 Benefits:
Below are some peer reviewed article found by Charles Poliquin, World Premier Strength Coach and founder of Poliquin International Certification Program (P.I.C.P.) and BioSignature Practitioner programs.
Take a look I bet one of these topics catches your eye

1. Rickets, bone density, osteoporosis, osteopenia, osteomalacia: Low levels of vitamin D contribute to osteopenia and fractures. JAMA. 2002;287:3127-3129.

2. Fetal brain development and maternal health: Med Hypotheses. 2010 Jan;74(1):71-5. Epub 2009 Aug 18.

3. Psoriasis: “Hyperproliferative skin disorders such as psoriasis might be responsive to treatment with vitamin D....” “[Treatment with vitamin D] …showed great improvement in reducing the severity and area of psoriatic lesions.” Holick, MF. High prevalence of vitamin D inadequacy and implications for health. Mayo Clinic Proceedings. 2006 Mar;81(3):353-73.

4. Cancer: “Both prospective and retrospective epidemiologic studies indicate that levels of 25-OH D below 20 ng [nanograms] per milliliter are associated with a 30 to 50% increased risk of incident colon, prostate, and breast cancer, along with higher mortality from these cancers....” “Vitamin D either directly or indirectly controls more than 200 genes, including genes responsible for the regulation of cellular proliferation, differentiation, apoptosis, and angiogenesis.” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.

5. Blood sugar regulation and insulin resistance: “Vitamin D deficiency increased insulin resistance, decreased insulin production, and was associated with the metabolic syndrome.” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.

6. Depression and other neurological concerns: “Several studies suggest an association between hypovitaminosis D and basic and executive cognitive functions, depression, bipolar disorder, and schizophrenia.” Curr Psychiatry Rep. 2009 Feb;11(1):12-9.

7. Multiple Sclerosis: “High circulating levels of vitamin D are associated with a lower risk of multiple sclerosis.” JAMA. 2006;296:2832.

8. Immune function: “When serum levels of 25-hydroxyvitamin D fall below 20 ng per milliliter, the monocyte or macrophage is prevented from initiating this innate immune response” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.

9. Cold, flu, and respiratory tract infection: shortened duration of symptoms in study of African women.

10. Symptoms associated with autoimmune conditions: Vitamin D deficiency affects the immune system’s capacity to self-regulate and can therefore lead to tissue damage via overproduction of potentially pathogenic cytokines.

11. Hypertension and congestive heart failure: “In a study of patients with hypertension who were exposed to ultraviolet B radiation three times a week for 3 months, 25-OH D levels increased by approximately 180% and blood pressure became normal.” “Vitamin D deficiency is associated with congestive heart failure.” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.

12. Muscle mass and strength: “Vitamin D deficiency causes muscle weakness.” “Performance speed and proximal muscle strength were markedly improved when 25-hydroxyvitamin D levels increase from 4 to 16 ng per milliliter (10 to 40 nmol [nanomole] per liter) and continued to improve as the levels increase to more than 40ng per milliliter (100 nmol per liter). Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.

13. Weight Loss: “For every increase of 1 ng/mL in level of 25-OH D3, subjects ended up losing almost 0.2 kg more on their calorie-restricted diet.” Shalamar Sibley, prepublication report for the Endocrine Society’s 91st Annual Meeting.

14. And even longevity, epilepsy, Alzheimer’s, thyroid conditions…

...and this just scratches the surface of the research!

What to do:
So now you might ask how can I make sure I have optimum D3 levels? Lucky you it is any easy fix.
Supplement with between 4,000-8,000 IU of Vitamin D3 Every Day
The best form of the supplement is going to be in droplets (liquid). The next go to would be gel capsules.

Resources:
www.vitamindcouncil.org (click on “research” on the left and you will be amazed) and www.vitamindhealth.org (Dr. Michael Holick’s website).

Related Reading :
"Vitamin D3: Best Supplement Ever" - Charles Poliquin
"Vitamin D" - PaNu Kurt G Harris MD
"Vitamin D- Sun exposure, supplementation and Doses"- Marks Daily Apple Mark Sisson
"vitamin D Council"

Athlete Spotlight: Elma and Hans

2010-11-10T06:18:00.000-08:00

Elma and Hans both currently attend my MWF 6am Relenltess Bootcamp at Austin Rowing Club, Elma and Hans are are rowers and memembers of the club. They are both determined, hardworking, easy to coach, amazing athletes.
Elma and Hans live Paleo lifestyles. They have grasped the concept of longevity and the importance of nutrition and have seen amazing results! Elma read "The Paleo Solution" by Robb Wolf and is doing his 30 day challenge. Hans has food logged and we constiantly talk about nutrtion and the paleo lifestyle. They are stronger, leaner, faster and are living a disease free life full of new energy. (exact numbers and results to come)

The Showdown:
Oct 30 2010 Elma and Hans competed in the local Head of the Colorado Regatta, a 5k head race on Townlake. Go figure they were in the same event, the mixed eight. Both are strong athletes so the victory could have gone either way.
The Results:
Hans and his Crew took 2nd with a time of 20:55
Elma and her Crew took 4th with a time of 21:29

Congratulations to both athletes for an awesome race as well as your progress in class.
Elma and Hans Workout:

The Pumpkin Head Showdown

20min AMRAP

1 hill Sprint

10 Squat Jumps

15 KB Bent Over Rows

20 KB Sumo Deadlift High Pull

20 Scullers

Cheating or Treating- whatever you call it how to do it- inspired by Mark Sisson

2010-11-03T11:20:00.000-07:00

So yes, I realize I am a tad-bit late because most of us did our candy binging on Sunday but we are heading into the holiday season so what the heck....We all know that sweets, treats or cheats whatever you want to call it don't go hand-in-hand with "high quality foods." We also know that no one is 100% perfect; so how does one approach their sweets?

Here is a "How to” Guide on cheating.

The Sweets

The saying is keep your friends close but keep your enemies closer, well same with sweets, know exactly what you are getting yourself into. So you have decided to eat your sweets, don't worry how much sugar it contains you have already decided to eat it and because you already know it is bad, eat it you rebel!

Tips: How to eat your sweets

don't be mistaken candy isn't food- empty calories... EMPTY does nothing for you "It’s not better than “going hungry”. You are never going to be that starving that you need candy. you’d have to eat 30 Snickers bars to get your daily fiber and protein, and of course, no vitamins are included.

Know the difference between hunger and a craving- when you eat your chosen sweet you are satisfying a craving but nope sorry not your hunger.

When you are extremely hungry your stomach will grumble at you, have you ever really had a craving do that?
Hunger grows and grows but cravings pass
Cravings are psychological (the mind) and Hunger is physiological (the human need)
When you are extremely hungry and haven't had anything to eat your are more likely to crave but cravings can also be brought on by a multitude of things: memory, sight, smells etc.

TASTE is KEY- don't go for the second rate option of what you really are craving or the option that may seem healthier -less calories etc. In reality it’s not and you will be more satisfied by just getting what you want.

Quality over Quantity- Once you have chosen something, you chose quality over quantity right... RIGHT? This is key, sugar stimulates the taste buds and this in turn sends signals to the brain that release endorphins and dopamine-aka the good stuff. "Of course you could also exercise or have sex if you’re looking for those mighty endorphin power rangers"

it is the first bite that really counts- this can release up to 70% dopamine
after that each bite releases less and less- so you no longer are getting the neurological benefits. Might as well eat your Kale:)
Just like alcohol, drugs etc the more and more you eat the more tolerance you build; therefore you will have to eat more and more candy to get the effect your body is really looking for. So keep it small! It is more fun to be the "cheap drunk."
Lastly, the sweets aren't going anywhere so every time you sense that craving you don't have to eat them like they are going out of style

Don't Feel GUILTY- I think this is one of the most important tips. "The punish/reward system is the trademark of the compulsive eater. Eating candy causes feelings of guilt, which leads to extreme dieting /self-loathing/fasting. Fasting leads to intense cravings, this leads to binge eating more candy, which leads back to guilt." Have you ever been caught in this cycle? Well I know I have and more than once I might say. Guilt also causes stress and stress increases cortisol levels which leads to your body hanging on to foods turning it in to that stubborn fat around the midsection. I have already told you that candy isn't food (I truly hope you already knew this). So don't fight it, Treat yourself! Treat yourself, just like you would with a movie, or those new shoes or a nap. Like your treats will cost you a bit of empty calories, movies and shoes cost money and naps cost time. NOBODY is perfect and little indulgences are part of life, they are part of what keeps us happy and healthy. In short if you are going to cheat do it on occasion and DO IT WELL.
My Favorite CHOCOLATE IS BEST!!!- Did you know that chocolate is the most craved food in the world? Did you know why? Well it is full of...

chemical phenylethylamine.... phenywhat ... basically is found to trigger the feeling very familiar to falling in love. Ehhh hmm wonder why it is big for "I am sorry hunny I messed up" or "Happy Valentines Day.. I Love you"
Cocoa- large amounts of antioxidants-phenols. Which can also be found in red wine!

Eat it, Treat yourself: on occasion, don't feel quality, don't go over board make sure it is the good stuff.

http://marksdailyapple.com - "How to Cheat"

My October Favorites

2010-10-20T05:00:00.000-07:00

Meal:
Turkey Meatballs with Broccoli-Carrot Mash- from Marks Daily Apple

Click here for Cooking Instructions

what can I say but YUM! I have made it in the past and requested it for my birthday meal (Miguel Garza did a wonderful job making it). The broccoli-carrot mash has a similar consistency to mashed potatoes and isn't a starchy dense-carbohydrate! Thanksgiving is coming up and this would be a great alternative!

Supplement:
Stronger Faster Healthier: Omega- 3 Fish Oil- Vanilla

I know, I know you are thinking flavored fish oil GROSS, but really not bad..it also comes in several other flavors, lemon and mint are pretty normal.

No fish burps
The correct ratio and potency so you can maximize the benefits. Usually you would have to take anywhere from 6-30 pills to get the same dosage.
Liquid is more efficient and faster to absorb into your system. "allows omega-3 fats to compete with the omega-6 bad fats." (Didn't know that was happening but cool)

Accessory:
Lululemon: Everywhere Bag

No the picture doesn't do it justice, so click on the link to see some better photos. It holds everything I need for work and gym! It is only the third day I have had it but I have been eyeing it forever! So far so good.

My 13'' MacBook fits perfectly in the laptop sleeve.
It has a pocket for sweaty clothes
A water resistant removable bag
Many other cool pockets-Yes I love Pockets
Most Exciting thing it was ON SALE!! about 40% off

Books:
Primal BluePrint Cookbook-Mark Sisson
The Paleo Solution-Robb Wolff

Paleo Solution-I have just started reading the Paleo Solution, so far so AWESOME! Robb Wolf knows his stuff, is a great writer and pretty darn funny. I love learning and knowing what I am doing and why I am doing it. It also helps me explain nutrition to those a coach, family loved ones etc...
Primal Blueprint Cookbook- great recipes and simple to make. Over the past several months I have been cooking a lot more and love it. The book brings new life to paleo food and cooking

Say it Ain't So...IT AIN'T SO! (Paleo "bread"?)

2010-10-19T09:39:00.000-07:00

By now I know many of you have seen/read/heard about the yahoo article, "Bread was around 30,000 years ago study," and, you are thinking.... "great everything I have been told is a LIE!" Before you decide to go chow down huge loaf of french bread or give in to that pumpkin loaf you have been eyeing at Starbucks, read this....

The yahoo article states:

"The findings, published in the Proceedings of the National Academy of Sciences (PNAS) journal on Monday, indicate that Palaeolithic Europeans ground down plant roots similar to potatoes to make flour, which was later whisked into dough."

So in other words the, the "bread" was made out of a substance similar to a potato. The "potato" was then ground into a flour form and then made in to the "bread."

The article then goes on to state that "this might upset fans of the Paleolithic diet." While it may upset the "strict paleo dieters," in the grand scheme of things potatoes aren't all that bad (Read Richard's Free the Animal post HERE). Potatoes are a plant root not a whole grain. Yes they are still carbohydrates, in fact a dense carbohydrate or starch. The article does not state nor are we certain how often the Paleolithic Europeans ate this "bread." Their activity level is also very different from our modern typical exercise regimen. Most likely the people ate the "bread on rare occasions or before/after long exhausting hunts etc. Due to the strains placed on the body during long hunts they would need a higher carbohydrate intake. So, Ask yourself how often are you hunting(on foot) for hours on end, which would include random intervals of sprints, running and walking.

As for carbohydrates I am not saying don't eat them. I am saying watch your carb source and do not over do it (very hard to do when the majority of the carbs are coming from veggies). The amount of carbohydrates you consume varies from person to person(current weight, disease condition, activity levels, etc). Studies still prove that when you consume above 100grams/day you will maintain weight. If you consume 150+ grams/day you will steadily start to gain weight as well as be more susceptible to disease.

**So yes strict paleo diets says no potatoes but what I am prescribing for you guys is a diet/lifestyle that will prevent many of the modern diseases associated with food consumption.

For More Reading Check out John Durant's Post HERE

Beauty is Strength: strong is the new skinny!

2010-09-21T16:24:00.000-07:00

Everyone has their own definition of beauty; mine has always included the adjectives: strong, powerful and athletic. I believe my definition stems from always participating in athletics and being surrounded by strong influential (beautiful) women. It takes blood, sweat, tears and hard work to be strong; effort that is down right inspiring. There was a time that my definition of beauty was lost. It took a new passion, rowing, to find the definition again. During my time as a collegiate rower on of my mantras became "Strong not skinny." In order to be at the top of my game there was no room for frail, skinny and weak. Training and nutrition truly became about performance, the way it should be. We all have different goals and maybe yours doesn't involve sports, but performance is not just linked to competing. Performance it is linked to life; your ability to wake up, get out of bed and LIVE. I couldn't be more happy that the definition of beautiful is being redefined for many due to CrossFit.

Pictured: Amber (left)

Amber, a talented writer and one of my MWF 6am ARC athletes, blogged about her struggles with eating disorders and how CrossFit is helping her win her fight. Below is an exert from her blog post:
"I felt confused, I wasn't feeling so bad about the eating and almost felt strong. I was developing muscles, and noticing a firmly knotted bulk popping up in my arm when I flexed. Though my "guns" were half-golf balls at best, I felt powerful. In times passed, I would have suspected anything that increased mass anywhere on my body, regardless of it being muscle or fat was to be denounced. Here I was bragging about the amount of vegetarian sushi I had the night before, and trying to improve my running time. When I was stressed? I didn't binge, nor did I starve... I exercised, went for walks, and called a friend. If I felt the slightest temptation to slip into calorie-restriction mode, I noticed how tired and weak I was when trying to make it through the class. My goal slowly changed from avoiding fat to being fit. At first I resisted this new goal, afraid that somehow letting myself lead a normal life and eat normal meals meant I'd somehow slip back into the obesity of my childhood, but then I said to myself, 'It's okay to have breakfast. You're going to work out.'"- Amber Deitrich
For the full Post CLICK HERE

Just a few more of many great articles on the topic at hand:

"Skinny, Muscle and True Health" Coach Crystal Nelson

"Body Image and the Beauty Within"- Lyssa Allen

"Amen, Brotha Man!"- Melisa Rehm

"Beauty in Strength"- Photos of women from the CrossFit 2009 Games

For Crying out load, DON'T GO INTO THE PAIN CAVE: Women @ RunTex take on a Mobility WOD a la Kelly Starrett

2010-09-09T12:43:00.000-07:00

Pictured: MWTh 6:45pm Womens Only @ RunTex
All athletes encounter or will encounter physical limitations due to the lack of flexibility, mobility or injury. You will never be able maximize your physical capabilities or maintain longevity if you ignore your physical limitations and continue to pound away at your body. In fact by simply addressing your limitations with pre/post-workout mobility training you will increase strength, power and speed and most importantly prevent injury.
The past June I had the opportunity to attend Kelly Starrett DPT Movement, Mobility and Maintenance seminar. Starratt, founder of San Francisco CrossFit, received his Doctor of Physical Therapy in 2007 from Samuel Merritt College and has worked with first time to elite athletes. The information I learned has been an extremely valuable resource for my coaching and performance. Recently Kelly Starrett has started a Mobility Blog with many different mobility WODs and yes, you can do one or more of these workouts every day!

Last Wednesday, Womens Only classes Workout was:

7Rds

7 BodyWeight Back Squat

7 Broad-jump

** holy hip-flexors, quads, hamtrings, booty not to mention some random that you never knew exists but.. yep you just found them:)

I have done this workout before and you will feel it during, immediately after and well, probably for a couple days. So I knew that it would be important to be properly warmed up and mobile. So thanks to Kelly Starret, aka KSTAR the girls did one of his "Mobility WODs."

The WOD that the ladies performed is from Starrett's August 23rd post: Don't Go in the Pain Cave.

Goal: To open up the front of your hips

Total Time: Try and get 4 min each side.
1st Test:Perform 10 Air Squats, notice how you feel: are you tight/immobile, are you hitting the key points of performance for the Squat (hips bellow parallel, knees tracking over toes, weight in the heels, maintain lumbar curve)
Do the Mobility WOD: Mobilize 8 min
Retest: Perform 10 Air Squat....Notice any differences in the quality of your squat?

"Enjoy the feeling of undoing years of sitting in a chair. And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards. Pain is your companion, don't go hide from it."- Kelly Starett

Competition Wrap-up: Ladies Who Lunge and Sanchez Soldiers

2010-09-03T05:53:00.000-07:00

On Augutst 21st 2010, Six of my Relentless Boot Camp athletes from Sanchez Park and Austin Rowing took on the 2nd Annual Women's Competition. I think that this is one of most fun competition we have at CrossFit Central and this year was not a disappointment.

Pictured: Sanchez Soldiers-Rachel, Alysse and Aissa

WOD 1: 2 Mile Trail Run with exercises @ three points along the trail

The 1st WOD started at 8am with 50 pushups and then on to a run down Shoal Creek. Along the way they completed, kettlebell sprawl to high pull, Med-ball Rainbows and Nutrition questions.
Click HERE for more Photos of WOD 1

Pictured: Ladies Who Lunge- Belinda, Charlene and Elma

WOD 2: Chipper
Deadlift 10,000lbs
75 Box Jumps

Ground to Overhead 6,000lbs

75 Burpees

50 Pull Ups

400 Meter Sandbag Sprint

Click HERE for more Photos of WOD 2

The 2nd WOD was the first time the athletes used barbell in a workout. (they did receive a crash course after class on the Sanchez b-ball court). I can't tell you enough how well they did on the 2nd WOD. It was truly the unknown and the unknowable.
I am so proud of each and everyone of them. They jumped right into a competition with athletes that have been handling barbells and olympic lifts several days a week and they rocked it! The competition left them hunger for more, and allowed them to see that they are strong and capable of anything they set their minds on (of course I already knew that:) )

Below is an email sent post-competition:
"WE DID AN AWESOME JOB TODAY!! CONGRATS TO ALL!! I LOVED THE WAY WE SUPPORTED EACH OTHER AND WORKED TOGETHER AS A TEAM!! EVEN TO THE VERY END WE NEVER GAVE UP!! WE ARE DEFINITELY WINNERS AND AMAZING WOMEN!!!!!!!!!!!!!!!......WOW!! AS I'M REFLECTING UPON THE CHALLENGE TODAY I AM QUITE AMAZED AND GRATEFUL FOR WHAT MY BODY DID!! THANK YOU SO MUCH FOR ALL THAT YOU HAVE DONE AND CONTINUE TO DO TO HELP ME WITH MY FITNESS GOALS IN A RELATIVELY SHORT PERIOD OF TIME. I NEVER WOULD'VE IMAGINED THAT I COULD HAVE DONE WHAT I DID TODAY!! MOST IMPORTANTLY THANK YOU FOR YOUR CONTINUED SUPPORT, ENCOURAGEMENT, AND BELIEVING IN MY STRENGTH WHEN AT TIMES I DOUBT MYSELF. "- Charlene

Video of WOD 1:

CC 2010 Women's Challenge from CrossFit Central on Vimeo.

Video of WOD 2:

Women's Challenge 2 from CrossFit Central on Vimeo.

TODAY, Because if not today then When? New Class/Times and FREE Workouts

2010-08-26T14:12:00.000-07:00

It's hard to believe that we are already heading into the fall. School has started, schedules are back to normal and yep, the holidays will be here before you know it! This fall get ready for more challenges, competitions, and events at CrossFit Central and Relentless Boot Camps. More importantly the Fall is for YOU!

Today is the day:
Some wait for the New Year to change, but why not now, why not today. In reality who wants to wait to start something that will change their lives for the better! What is stopping you? For those that have been busy or taking a break, or have not taken the first step ... Begin today because if not today then when? I DARE YOU

If you think you are beaten, you are.
If you think you dare not, you don't.
If you'd like to win but think you can't,
It's almost certain you won't.
Life's battles don't always go
To the stronger or faster man,
But sooner or later, the man who wins
Is the man who thinks he can.

-by Walter D. Wintle

September programs launch next week on Monday, 8/30

CFC Relentless Boot Camp

Central/DT:
MWF 6-7AM @ Austin Rowing Club Indoor/Outdoor(map)
** ONLY INDOOR/OUTDOOR Boot Camps: Access to showers/locker rooms/water, Concept 2 Rowing Machines, and all our traditional boot camp equipment.
East Central
*NEW TIME* MTH 5:15-6:15PM @ Sanchez Elementary(map)
*ONLY Boot Camp on the Central East Side, Access to a Track and covered basketball court and so much more!

CFC Indoor Womens Only @ RunTex (map)
Womens Only: MWTh 6:45-7:30PM
I am the New Coach of the evening Women's Only class! I am excited to meet my new athletes and help them achieve there goals. If you are interested in joining let me know and I will get you ready to rock-and-roll.
* must taken elements

Elements:

Three small group sessions that introduce you to the CrossFit method by instructing you on the most important movements you'll find in our classes. To schedule your Elements session contact:

info@crossfitcentralendurance.com

Call 512.789.3159

and
Request ME as your Coach!

***Try Out ANY Boot Camp For FREE***
*Also Available for Group and Personal Training*

Saturday August 28th: FREE COMMUNITY WORKOUTS

Indoor @ RunTex 8:00-9:00AM- 2201 Lake Austin Boulevard. **Must Email centralruntex@gmail.com to reserve a spot
Indoor @ Burnet 8:00-9:00AM- 6205 Burnet Road **Must Email centralworkout@gmail.com to reserve a spot.
UTB Boot Camp; KettleBell 8:30AM at TownLake Under the Bridge Open to the entire public. Workout capped at 60 people. Be there early.** Bring a Kettlbell if you own one, if not there will be some provided.

Sanchez Soldiers

2010-08-22T13:09:00.000-07:00

MTh Sanchez Park Class

This past Thursday my MTh 6-7pm Sanchez Park Class did the Sanchez Soldiers Workout. The workout was dedicated to each and everyone of the athletes. I see success (read Belinda's Success Story) day in and day out with these ahtletes. They are fitter, faster and stronger than their first day of class. Every Benchmark workout has been a PR, they are participating in challenge and competitions (Trojan Challenge, Garage Gym Throwdown, Women's Competition). I love coaching this group of motivated athletes not only because of their dedication but also because they are fun and always make me laugh. They have become dear friends.

Pictured: (left to right) Aissa, Aaron, Rachel L., Alysse, Mandy

Sanchez Class workout:

8min AMRAP

(8 months Aissa has been with me)

3 shuttle runs -

(for Alysse our sprinter)

6 Dumbbell Cleans-

(The Clean for the Rachel's whom are great oly-lifters)

9 Dumbbell Press

(Press for Belinda who rocks all presses)

12 sit-ups-

(for CORE CORE CORE (haha) Charlene with the six pack)

Pictured: Charlene

Aaron's Pushup Medley-

He rocks the Pushups

5 Wide pushups

5 Regular pushups

5 Triangle pushups

10 Staggered Hand pushup

(one hand starts in front the other pushup and then switch hands, now oposite hand is in-front)

Mandy's Duathlon
(she is a beast at then run and bike- last fall we went on a ride and she kicked my butt)

pictured: Mandy
20 sec bicycle

run

20 sec bicycle

rest 10 sec

10 sec bicycle

run

10 sec bicycle

Last but not least a Shoutout to one of the cutes dogs I know Maggie - our class cheerleader/Mascot

Pictured: Charlene and MaggieDog

Scores from AMRAP:

Mandy: 4rds

Aaron: 4rds

Alysse: 5rds + 12sit-ups 3shuttle Runs

Elma: 4rds

Aissa: 4rds + 6clean, 9 press 12sit-ups 2shuttle runs

Belinda: 3rds

Rachel L.: 4rds

Charlene: 4rds

Team: The Texas Throwdown

2010-08-19T14:10:00.000-07:00

Last weekend I joined several other coaches, friends and clients and traveled to Dallas to compete in the Texas Throwdown at the 2010 Europa Expo. As to be expected the environment was completely different from the games. First of all it was cold in the Dallas Convention Center (first competition where my warm-up was literally to warmup) Secondly it is was laid back; the atmosphere and community allowed me to just hang out meet new people, see old friends and compete because I love to compete.

Miguel and I

TheTeam:
You could sign up as an individual competitor or as a team, I chose Team. My teammates were: Crystal N., we have now competed on 3 teams together (the Central Regional, Games and the Throwdown Team). She is a gifted athlete, awesome teammate and has strength and fire in that little body that continues to impress me. Miguel Garza, co-owner and coach of G7 Athletics, knows how to compete and have fun. He continues to be one of the top athletes in every competition. The fire, passion and excitement that he competes with is why you will continue to see him at the top. Last but not least CrossFit Central 's Bad- A clients Robert Brown and Daniel Seeley (Travis' 5:30AM RunTex class). This past weekend was my first time to meet these to guys. They were great teammates, strong and quick, basically, true athletes. Start looking out for the guys names. The Throwdown was both Robert and Daniel's first competition and I guarantee you not there last.

Robert and Daniel

The Competition

1st Event

10 min AMRAP Thrusters

M-95lbs W-65lbs

**one person working at a time

(Robert, Miguel, Crystal and I)

Looking at the workout I thought 10min of thrusters..... boring and well yuck. I mean the weight is pretty light but that is a long time and just the same movement. Well it actually ended up being fun and the time went by fast. I felt strong and fast and recovered pretty quickly on my rest. At first we broke our reps into 10's and 7's and then 7's and 5's. We had a grand total of 360 Thruster, now that is a lot! We took 1st place in this event.

Lisa, Jess and Crystal N.

2nd Event

10 min to find your 1 Rep Max Clean

Score is your teams total 1rep max.

(Robert, Daniele, Crystal and Miguel)

We placed 5th in this event with a total of 910lbs

3rd Event

100 Wallballs
100 KB Swings (2 Pood/1.5 Pood)
100 Burpees
2000M Row
(Miguel, Robert, Crystal and I)
*Only one person working at a time, 1 women minimum

We were sitting in 2nd place heading into the last event (CrossFit Silverback in 1st and CrossFit Dallas Central in 3rd). We got flew through the wallballs and were second going into the swings, behind Dallas Central. We passed Dallas Central on the swings (you should have seen Miguel he looked like a mad-man).... Flew threw burpees and first to the row. Robert start the row and... the machine didn't start (the curse of the ERG this is the 2nd competition it hasn't started for me) 8 pulls in the machine turned on. The team did amazing, pulling as hard as we could to make up for the machine malfunction. We ended up 3rd in our heat (behind Silverbacks and Dallas Central) and 5th in the event.

Lisa, Me, Travis

Our Team ended up with a 2nd place finish! It was a fight to the end.

It was a pleasure to compete with and against this group of Amazing athletes.

Jeremy and Miguel

I would also like to recognize some other great performances.

Team:

5th Place-

CFCentral-

Lindsey Smith (12th place 2010 CrossFit Games Individual Competitor), Travis Holley (6th place Team 2010 CrossFit Games), Crystal McReynolds (9th place 2009 CrossFit Games), John Del Peral.

Individual Competition:

Women

1st place- Lisa Thiel (6th place Team 2010 CrossFit Games)

2nd place- Jessica Sharrat (2010 CrossFit Games Individual Competitor)

Males

6th place-Jeremy Thiel (3rd place 2008 CrossFit Games)

17th place- Andy Lewis (6th place Team 2010 CrossFit Games)

2 Weeks After: Games Recap

2010-07-29T14:17:00.000-07:00

CrossFit Central Crew @ the Laguna Beach House

It is weird how you can spend months training and waiting in anticipation for an event and then it is over in a flash. It has been 2 weeks since the CrossFit Games; people are already talking about 2011...Whoa ... and I am just now blogging about 2010.
I attended the 2009 games, in Aromas, California, as a spectator and knew after the first day of competition I would not/could not do that again.... I wanted to compete! Fast forward one year, I am on the CrossFit Central Affiliate Team competing in Carson, California at the Home Depot Center.

CrossFit Central Affiliate Team: Lisa, Andy, me, Web, Crystal, Travis
The Competition:
It was tough competition out there and the top teams were amazing. The CrossFit Central Affiliate team placed very well, 7th place out of 66 Teams. The goals was 1st, yes, we set the bar high but we had every reason to have our eyes on Gold. The 6 individuals from CrossFit Central came together as one team in Cali. We left everything out there, spirits remained high and we were happy with our performance. The few moments of disappointment were overpowered by the priceless lessons I learned and more importantly the love, support and excitement from those around me.

Let you in on a couple of my thoughts:

The Venue: Yes, the new venue did feel completely different; I felt a disconnect between competitors, the crowd and sometimes the competition itself. Maybe it was the separation of individual athletes from teams and spectators or the fact the crowd sat in stadium seats, or that venue, which seats 8,000, was less than half full. Whatever the reason may be, the energy that was in Aromas was not at the Home Depot Center. Now don't get me wrong, I am excited to see where the sport is headed and the fact the venue changed is proof of its growth. Change is inevitable, the Home Depot Center will never be "The Ranch" in Aromas but is that such a bad thing? What I do know is that I can't wait until the stadium is packed, seats are filled and the crowd is so loud you can't hear the person sitting next to you.

August 2010-July 2011:
My Road to the Games (just a few of my thoughts)

Compete More- Yes, I have competed all my life but CrossFit Competition is new and different to me. Only through experience do you learn how your mind and body responds and with experience you learn how to respond to your mind and body.
Have Fun, be passionate and love what I am doing- from the 1st day of training to the last day of competition. There will be ups and downs but when I look at the big picture this is what I want to think.
Training Plan- I need a training plan/coach. The sport is evolving and to get to the 2011 Games you will need a coach. (Read Miguel Garza's post-CrossFit Niche to Sport) Preparing for the 2010 games I honestly had no plan or coach. Really how can I expect myself to preform to the best of my ability without preparation."The will to win is important, but the will to prepare is vital." -Joe Paterno

Thanks: Team: Coach JT, Travis, Andy, Web, Lisa and Crystal- Thank You for my first (but not last) games experience. Each and everyone of you are amazing athletes and an inspiration to me. What I learned from each and everyone of you is invaluable and I can't thank you enough. It was a pleasure!
Individual Competitors- Jess, Jen, Lindsey, Carey- a few more of my training partners, you too are inspirations. Each one of you strong and beautiful from the inside and out. Words can't express how much you girls mean to me and how proud I am of you. I can't wait to see what is to come.
Support Crew: Thank you to all of the coaches, central athletes and loved ones that traveled to California, as well as those, at home. You guys are our back bone and without you none of it would be possible. Special thanks to Miguel-traveling all the way to California for: 3 days of carrying bags, waking up early and enduring many long hot hours, surviving on nuts and paleo kits, sleeping on the floor and not once complaining. Thank you for listening, making me laugh and showing your undying support and faith and the last 2 days of amazing memories.

Visit sicfit.com for more Videos

More Pictures:
Album 1
Album 2

Sneak Peak: Women's Competition!

2010-07-28T06:22:00.000-07:00

Saturday, August 21st mark your calendars for...... The 2nd Annual Women's Only Challenge!!!! As you can see I am EXCITED for this event! Last Year was a blast and we are going to top it this year. I challenge ever single one of my Female athletes to participate in the event.

Why?- Because it's will be a BLAST!!! It is a Team event so it is a great chance to meet new friends, to get to know your teammates better, to challenge yourself, get in a great workout and really to just have FUN.

Prizes- yes there will be prizes for the winners.

What You can do NOW: Start thinking of your Team of 3 or if you have an incomplete team let me know and I will find you the perfect teammates! There is a spot for everyone.

Registration: Opens August 13th

Last Years Event:

Pictures of Event 1: The Trail Workout/Run

Pictures of Event 2: The Chipper

What will this year Competition hold?........You will just have to wait and see:)

More Details to come

When the world says, "Give up," Hope whispers, "Try it one more time." ~Author Unknown

2010-07-27T05:23:00.000-07:00

Veronica Garza is a daughter, sister, athlete, co-founder and business manager of G7 athletics, but what she may not know is that she is an inspiration to those she has met and now to those she has not. Read and Listen to her story about overcoming an autoimmune disease through lifestyle habits.

G7 Stories - Veronica Garza from G7 Athletics on Vimeo.

"When I joined G7 Athletics a little over a year ago, the gym was just a group of family members and friends working out in a backyard. After watching my brother and sister flinging around some barbells and weights, I was convinced that the workouts they were doing were too difficult for me.

Most of my adolescent years, I was involved in physical activities like cheerleading and gymnastics, but it had been almost 10 years since then. After high school, I rarely exercised or gave any attention to my physical health, which took a toll on my body. At one point, I was almost 200 lbs and constantly in and out of doctors' offices for a number of issues.

My senior year of high school I was diagnosed with Idiopathic Thrombocytopenic Purpura, a condition of having a low platelet count. I was treated with Prednisone and gained a significant amount of weight as a side effect of the treatment. In 2004, I was diagnosed with lupus, an autoimmune disease that frequently caused achy joints, fatigue, sun sensitivity, and issues with my kidneys.

On top of all of that, there was the fact that I was a size 14, 185lbs and very out of shape. As far as I was concerned, there was absolutely zero chance that anyone was going to pull me out to the backyard in the hot summer heat and expect me to get through a workout alive.

I have always had a fear of working out in public. I hated going to gyms because I worried that people would make fun of me if I couldn’t figure out how to use the complicated machines. Worse, I worried that they would think to themselves, “It’s a good thing she’s here. She really needs to be exercising more.” The truth is that nobody really thinks those things when you walk into a gym, but I had never found a place welcoming enough for me to feel otherwise. A year ago, I finally found that place.

After numerous attempts to convince me to join, I decided to give CrossFit a try, but I went into it with hesitation and doubt. I didn't think I was capable of doing the intense workouts my siblings were doing, but they assured me I would be fine.

Although the workouts were testing and required a lot of effort, I was capable of completing them. My siblings helped me to start off at a level I was capable of achieving. This meant getting into a resistance band to complete pullups, doing pushups on my knees, and running shorter distances than what was prescribed. Everyone was very encouraging and I really felt like they wanted me to succeed.

On my brother’s advice, I started following a Primal diet, cutting out grains, avoiding sugar, avoiding vegetable oils and consuming plenty of meats, vegetables and animal fats. In a very short amount of time, this led to visible weight loss and an overall feeling of better health. I even started getting better in the workouts!

One day during a workout consisting of squats I realized that my knees were not hurting, which is something I was used to. I have not needed to see a doctor in over a year now, and I rarely ever deal with the symptoms I was dealing with before. I feel stronger and healthier, which is the most important thing for me. It's an added bonus that I have lost 40 lbs. and dropped from a size 14 to a size 6 in less than a year.

Although I have a long way to go, I have come a long way. In less than 1 year, I have competed in two CrossFit competitions and tested my bravery and skill against some amazing athletes. In March 2010, I competed in the CrossFit South Texas Sectional in Austin, TX and received 21st place. In May 2010, I competed with the G7 Athletics Affiliate team at the South Central Regional in Fort Worth, TX.

Most importantly, I feel healthier, happier, fit, and more confident. Every day I am challenged with a new workout in the gym, but I know that every day I will get through it. This attitude now extends to every aspect of my life. I now realize that I am capable of achieving things that I never thought possible.

This is just my story about how G7 Athletics has positively impacted my life. Many of the athletes at our gym have experienced similar situations. I currently help run the gym and get the opportunity to be a part of the wonderful G7 Athletics community as an athlete and Business Manager. I'm happy to be in the position I am in right now where I can tell people about G7 and speak authentically on how it can improve their lives. It changed mine." -Veronica Garza