Boots Blog

Meet Emily!

2012-01-30T06:00:00.000-06:00

Meet EMILY!!

I saw a picture of myself from a party in December 2010 and realized I was spiraling out of control. The smoking, drinking, unhealthy eating, and no exercise had caught up with me.

I signed up for Relentless Athletic Training in January 2011 along with the 8-week Trojan Challenge to jump start my goals. My coaches, Megan Parsons and Jessica Clark, had a contagiously positive attitude and my class was full of support.

Since joining Athletic Training, I have seen tremendous improvements. Not only did it inspire me to quit smoking for good, but it allowed me to prove to myself how strong I truly am.

I have learned the value of pairing nutrition with exercise; ran an entire mile without stopping in 9:17; increased my kettlebell weight; and most importantly, I have not removed my I Am Relentless band since joining the club, because it is a daily reminder of all the milestones I’ve met and the ones still left to accomplish.

I have lost 15 lbs and gone from a size 14 to a size 8!

Relentless Athletic Training has taught me I can do anything. I realized my body was strong enough if only I could get my mind to keep up.

Meet Michelle!

2012-01-23T06:00:00.000-06:00

Meet MICHELLE!

I never thought anything would rate higher in my life than saying I am a marathon runner and an Ironman Triathlete until now. Before Relentless Athletic Training, I was an endurance junkie. I was “content” with my body, and I thought I could only be more fit if I was training for another marathon or an Ironman. My diet consisted of whole grains, low fat dairy, lots of fruits and veggies and some lean protein. I was active and healthy but didn’t feel great and thought this was as good as it was going to get.

I was invited by an existing client to one of the free workouts. I loved it instantly. The workout was challenging, fun, different and there was this energy that is hard to explain, but it was contagious and I wanted to be part of it.

I thought I was in pretty good shape before, but I was shocked by the results! I lost 15lbs and 4% body fat within 6 months.

Relentless Athletic Training has changed how I perceive fitness. I used to be obsessed with getting in the hours/miles. I am faster, more fit and overall spend less time working out. Physically, emotionally and mentally I feel stronger and more confident that I ever have. After a class I always have a smile on my face as I am driving home. I feel alive, youthful, proud, eager for whatever comes next. I love the relentless community, my class inspires me – I look forward to seeing them even at 6:30 in the morning! I am also lucky to have one of the best coaches,Megan Parsons, who I also now call, friend. She has become such a great friend and inspiration.

Challenges have come my way, some by choice others not by choice, but either way facing them I feel more resilient than ever before. I have a new and improved zest for life and it shows in all that I do. My favorite part about Relentless Athletic Training is there is always something new to learn - a new move, a new technique, new facts about nutrition, new running form, etc.

Fittest Games

2012-01-22T19:57:00.003-06:00

This weekend was THE FITTEST GAMES...and it was AWESOME!! This year it was held at The Yard, which turned out to be PERFECT! Like all of Crossfit Central's events, this one was ran BEYOND smoothly! I was VERY impressed with all the communication, volunteers, and organizers of this event. You want to learn how to run a good event? Talk to Ingrid! Because of my qualifying placement in the 2011 sections, I got to lift in the "Pro" division...that in itself made me feel good...I was labeled "Pro"! Anywho...the day went like this...

“The Combine” (WOD1)

6 minute cap

Pro Shuttle (3 attempts, 2 min)

Broad Jump (3 attempts, 2 min)

Max Distance Med-Ball Throw @ 20/14 (3 attempts, 2 min)

When people asked me how I did after the 1st WOD...I responded with "silly and very white". LOL! Athletes literally ran, threw and jumped. Little did I know, I did pretty darn well in my shuttle run...placed 1st!

“Log Jam” (WOD2)

7 minute cap

1 RM Log Ground to Overhead in 4 miuntes

2minutes rest

Max Reps OHS @BW in 1 Minute

I was able to get 105# on the log and over my head. The bar was loaded to match my bodyweight...I got it up and over my head a few times however moving down wasn't happening...that day. As you can see from the pic my feet are uneven and my hands are VERY narrow, as if I didn't move them out at all! Note to self...work on movements where the bar is overhead....

“The Muster” (WOD3)

1-5 Muscle Up + Dip (Women: Muscle Up)

5-1 Thruster @135, 155, 185, 205 225

How this WOD went is you did 1 muscle up, then 5 thrusters, 2 muscle ups and 4 thrusters, 3 muscle ups, 3 thrusters...you get the drill. In the past, if I would have looked at this WOD I would have flipped because of the Muscle Ups! This time I looked at it said, "They are mine! I'm NOT looking at the rings any more, I will and I can get at least one today". I cannot tell you how many times I said that to myself that day, over and over and over. I was determined. I have spend way to many competitions looking at those rings and not getting a single muscle up. TODAY WAS DIFFERENT! I waited in the stands next to check in and watched the 1st heat. Some women got them, some didn't. I decided in my head I didn't want the end rings because there were 2 rings next to each other. When I lined up for my heat (heat 2), what do you know, I got put on the end...I think that was God's little joke, he knew I was going to do well...haha! Jeremy said "3-2-1 GO"! I grabbed the rings and HOLY COW I DID A MUSCLE UP! After a quick celebration, I ran over to my bar knocked out all 5 of my thrusters quickly because I wanted to get back to muscle ups...where in the world did that feeling come from? I have never wanted to face MUs in a comp before. I always avoided them. NOT THIS TIME! I got 2 muscle ups, then 4 thrusters...I was on a high, on cloud 9! I know I wasn't moving as fast as the other girls but I was getting muscle ups in a competition...I didn't care!! No joke I did a "happy dance" after every single one...and the happy dance started out when I locked out at the top of the rings! I will NEVER forget this moment...this is accomplishment from hard work, dedication both physically and mentally. It brings good tears to my eyes just to write about it. I made it all the way to the last set of muscles ups. Did I finish the WOD, no...do I care, no...I GOT 1o MUSCLE UPS IN A COMPETITION!! THAT IS A 10 REP PR!!!! The video below is from a stranger in the stands who filmed it for me. What a GREAT community!

“Bulls on Parade” (WOD4)

12-10-8

C2B Pullups

DL @335/225

Box Jump-Overs @24/10

The Last WOD was a doozy! Chest 2 Bar is not really a strength of mine. HOWEVER I got 12 unbroken C2B pull ups during this WOD....another PR!!! I have never done that before! Even with deadlift being my strong/boulder move/lift, 225 was still heavy for me...I didn't go unbroken. And yes you read that right...jump OVER a box. Just when box jumps were getting decent we had to jump OVER the box. This WOD had a 7min cut off and I finished in 6:57, thanks to Carey Kepler who came over and highly encouraged me to HUSTLE if I wanted to finish!

Overall...this competition was GREAT! The location, the smoothness, the community, the volunteers, the athletes...if there was a glitch in the system, no one knew about it! SO AWESOME and smoothly ran. Well done Central...well done!

Meet Greg!

2012-01-17T06:00:00.000-06:00

Meet GREG

One of my Fire Breathing Spiceworks Crew!

Prior to the Relentless Athletic Training Classes I was running and taking indoor classes at CrossFit Central two times a week. Running always made my joints hurt, especially my knees and hips.

When I joined an Athletic Training class, I felt like I got a better aerobic workout than running without having the joint pain. The combination of heavier weights in the indoor classes and the aerobic high-rep style of training in Relentless classes really began showing dividends.

Since joining, I have lost 13 lbs, shaved 45 seconds off my mile time and my overhead press has improved by 30%!

I brought Relentless to Spiceworks because I was hooked on the style of workouts from CrossFit Central's indoor classes and wanted to add something with my co-workers that we could do as a group. I knew they would all like it a lot and boy was I RIGHT. We now have 15+ athletes after 6 months or so… and everyone LOVES it!

I really enjoy the workouts everyday. I never know what it will be like, but I do know I look forward to them now. I believe it really strikes a cord with me on having an extremely fun workout during the day that improves endurance as well as builds strength. It’s a great combination and we love Coach Karen Pierce!

Greg is the ringleader of the crew, for many reasons. He is a strong positive motivator for all athletes in the Athletic Training Class. He is a great example for all athletes on and off the blacktop. His 3 knee surgeries hasn't slowed him down (45 sec mile PR between the 2nd and 3rd knee surgery) OR prevented him from going up in kettle bell (he is now at 45#KB from when he started at 35#). Greg has never brought anything negative to the blacktop. He is a stellar athlete on and off the blacktop and a strong part of Spiceworks. I'm a VERY fortunate to be able to Coach him!

Houston 2012

2012-01-16T06:00:00.000-06:00

Once again my family and I took on the Houston Half Marathon and 5K! In 2007 this was my first marathon. My family chased me all 26.2 miles. Each year we say NO CHASERS. This is the 2nd year that has happened, and I couldn't be more proud! The past few years have been a lottery for this race due to the popularity. My mother was the only one who didn't get into the Houston Half, so she registered for the 5K, with the plans of getting a bib later as it got closer. However the big man up stairs knew of other plans. During my parents training, my dad discovered some nerve issues in his neck causing him to have 4 vertebra fused together on Dec. 27th, 2011. Due to his drive and determination to get better he walked the Houston 5K with my mom. My Uncle, Aunt, Cousin and myself completed the Houston Half Marathon.

Before we all walked out to get into the line to start the race, we were all sitting around chatting about the race, doing some minor stretching, these 1 of the 2 ladies standing around made a comment, "Man it looks like y'all have done this before". We all kinda chuckled and shared our history with the Houston Marathon. Turns out it was these 2 ladies 1st half marathon. In conversation, we discovered they had EACH lost 100lbs AND one of the ladies husband's had also lost 100lbs. I was blown away at this, but not near as much as the other lady informing us that today was the 2yr anniversary of her double mastectomy. This blew me away! Here I was a little nervous about the fact that I didn't train for this race/run and I was just praying to get through it without walking. This lady has lost over 100#, celebrating her 2 yr double mastectomy anniversary with her FIRST half marathon. This stayed in my head as I ran. I observed the people around me and thought about what their story was. There were people of all shapes and sizes out there, I saw a guy with a missing leg (forgot the medical term) running his heart out. As I ran I found myself mentally thanking everything that made this possible for me (especially since I didn't train for the race/run). I started off thanking the good Lord. He provided AMAZING weather for us to run in. He gave me my health to be able to do this. He gave me my family that supported me through this. I could go on and on here. I thanked my family for the mental support. I would have let go of my endurance abilities and missed it, if they didn't keep signing up to run in these events. Their kind words at the beginning and end of the event are needed. I thanked my dad for his mental state that even being injured it isn't going to slow him down. I can only PRAY I inherited some of that. I thanked crossfit and my crossfit family for my physical stated and for pushing me and keeping me in top condition so I can pick up and run a half marathon with my family at the drop of a hat. I cannot say it enough...THANK YOU! Pierces you make me proud...

Meet Lori!

2012-01-09T06:00:00.000-06:00

Meet LORI!

I have been battling diabetes for 23 years and could not find the balance between diet, exercise, and insulin. Growing up I was never athletic and diabetes kept me away from physical activity. Four years ago I started running and loved the way I felt, but I could never run without a big drop in my blood sugar. I have run 3 marathons but never felt physically fit to take it to the next level.

My Relentless journey began 6 months ago with a visit to my doctor for diabetes. As I am sitting in my doctor’s office with tears of frustration and the scale tipping the heaviest I’ve ever been at 172lbs, I was open to anything. My doctor asks if I heard of the Paleo Diet…

My good friend, Coach Kat Grosshaupt, introduced me to FUEL 21. In 21 days, I saw great success but knew there was a missing piece to the puzzle. That is when I found Relentless Athletic Training. By combining the Paleo lifestyle and Relentless Athletic Training, I have experienced success beyond my wildest dreams! Since joining Relentless I am a completely different person on the inside and out. I have lost 22lbs, 2 dress sizes, dropped over 10% body fat, and 13 inches!

I am setting goals, breaking barriers and accomplishing things I never thought I could. I am stronger, leaner and more confident. I now work out 4 times a week without any problems. My blood sugars are the best they have ever been. In a period of 3 months, I have shaved 4 minutes off my mile time, 3 minutes off my 5K time, and in January I plan to set a PR on my marathon time.

My class, “Wilke Warriors,”and Coach Kat Grosshaupt, are an amazing group of people. Due to their constant support and encouragement, I have accomplished huge physical and mental feats.

I am a CHAMPION because of each and every one of you!

Meet Tiffany

2012-01-02T06:00:00.000-06:00

Meet Tiffany!

Prior to joining my Relentless At Work (RAW) class, I would walk/run, or do Pilates videos at home. I never did anything with gym equipment, nor did exercises that really pushed my limits.

When I first joined the corporate wellness program at my company, Statoil (previously Brigham Exploration), I was intimidated by the workouts. I had never worked out in a group setting and had no clue what to expect. I did not play sports, nor did I consider myself in any way an athlete. My confidence was low, but I had a desire to be more fit and healthy.

The results I’ve seen by sticking with the Relentless At Work program are incredible! I have lost 7.25 inches and 15lbs and went from a size 6 to a size 2!

I feel great and never dreamed I would be this fit. I am stronger and push myself to beyong my previous limits.

This year I competed in the Iron Belle competition at CrossFit Central and won the Stiletto Stampede!

I’m proud of myself and how far I’ve come. I now exude confidence in and out of the work place and look for the next challenge.

It’s a great perk to be able to go workout over my lunch hour. The 45 minutes is a stress reliever from work. It helps me to mentally focus the remainder of the day, and it is FUN.

Meet Team Pursuit!

2011-11-06T06:00:00.000-06:00

I have the pleasure of experiencing Strength Finder 2.0 with an awesome group of ladies; we make up Team Pursuit! Let me tell you, we are kicking butt and taking names! Put it this way we didn't get the excellence point last week because people are tired of us winning it each week! This is because WE ROCK!

Megan Parsons:

Core Values: Balance, Integrity, Character, Making a Difference

Strengths: Arranger, Woo, Communication, Achiever Focus

Jessica Clark

Core Values: Balance, Humor, Passion, Leadership

Strengths: Significance, Learner, Command, Discipline, Activator

Lindsey Schrock

Core Values: Family, Kindness, Balance, Honesty

Strengths: Discipline, Empathy, Strategic, Restorative, Developer

Kat Grosshaupt

Core Values: Family, Passion, Authenticity, Balance

Strengths: Positivity, Input, Empathy, Activator, Relator

Chelsea Ross

Core Values: Ambition, Family, Faith, Balance

Strengths: Harmony, Consistency, Connectedness, Belief, Includer

Heather Reed

Core Values: Authencity, Adventure, Make a Difference, Trust

STrengths: Arranger, Empathy, Belief, Developer, Futuristic

Lauren McAuliffe

Core Values: Balance, Health, Integrity, Personal Growth

Strengths: Futuristic, Maximizer, Activator, Communication, Individulization

This is why Relentless Bootcamps is going to the next level baby!!! We are THAT powerful, especially together!

Strength Finders 2.0

2011-11-04T06:00:00.000-05:00

If you follow me on Facebook and/or twitter you have seen many post about Team Pursuit. I also did a post awhile back regarding Strength Finders 2.0. This has truly been an AMAZING experience. I discovered that my strengths are:

Futuristic

Discipline

Positivity

Includer

Activator

What does this mean you might ask or is this "really" describing you? Your probably thinking that this is some goofy "personality test" us coaches have taken. I strongly disagree with that. on a community level we are able to see who is stronger in what areas to know who to turn to when I need "stuff" done or I'm stuck on a problem and need some help. I can figure out who to turn to. On a personal level Strength finders has really put "meaning" to my behaviors. The funny thing about my strengths is I don't think I could have one without the other. For example, how can someone be futuristic if they are not disciplined. How can I be an includer if I'm not positive. How can I include someone if I cannot take action.Below is how I use my strengths in my everyday life.

Futuristic – I can see the future in details. This “strength” helps me to keep focused on my goals and how to reach them.

Discipline – I am able to stay on track make things happen. I like to work with list and check things off. I like planning and organizing. I like to be productive. This is applied to EVERYTHING in my life!

Positivity – I am ALWAYS positive. I can find the good in almost anything and stay focused on the positive side. I see the negative side I just focus on the positive.

Includer – I can make anyone feel included in bootcamps. I like to find common grounds between people and “link” them together. This helps creating community within my bootcamps.

Activator – One of my favorite quotes is “good things come to those in motion”. I like to be and stay busy all while moving forward. I like to work on projects and start new ones. I am productive this way

This has really been a great experience. We have met and had games to where we had to guess our fellow coaches's strengths or using their strengths guess who they were. We are one tight group! We also have determined our core values. Mine include:

Faith

Family

Integrity

Health

Have you done Strength Finders 2.0? I want to hear about your experience. What are your core values. How do they play a role in your life?

Lean Turkey 2011

2011-11-03T06:00:00.000-05:00

That is right....Lean Turkey 2011 is already hear! Coach JDP and myself are paired up again ready to take on our team! Our team, Turkey Jerks, is composed of the following Athletes:

Chris Holtcamp

Jennifer Concannon

Paula Geiger

Shannon Lloyd

Todd Outlaw

Phillip Lerma

Caroline Geiger

Cami Hawkins

Tiffany Galligan

Needless to say, we are looking rather stacked...I would be worried other turkeys! These Turkey Jerks have done body comps, food logs and met for 2 workouts. On Nov. 19th, they will take on their final workout and not just rock but WIN!

Austin High Track Oct. 15th, 2011

Mt Bonnell! Oct. 29th, 2011

Be Relentless

2011-11-01T06:00:00.000-05:00

Nice work Lindsey!

Oktober Obliteration

2011-10-31T06:00:00.000-05:00

On October 21st I headed down to Tomball Texas to compete in Oktober Obliteration on Oct. 22nd which was hosted by Crossfit Champions. This is a neat box. It is on land, kinda like a "mini ranch". This place has so much potential and a powerful community to provide FANTASTIC competitions in. This competition was 300+ athletes. 4 different "levels" all of which were sold out except the "Sr. Masters". They had team and individual sign ups. It was SOLD OUT. I'm the only one that got in from Crossfit Central. Thank goodness I had my good friend Tony there to support me.

The WODs were nothing that I expected. The first one went as follow:

25 Jumps on Right Leg/25 Jumps on Left Leg/50 Run in place

5 Bear complex (105#)

3 Bean Bags in a hole...Corn Hole (no I'm not kidding, and I STINK at it)

My Time: 8: 36 placing me 4th after the 1st WOD

WOD #2: Chipper

50ft Prowler Push (85#)

25 Burpee Hand Release Lateral Box Jump (20") (say that 3x fast)

300m Run

25 Burpee Hand Release Lateral Box Jump

50 ft Prowler Push (85#)

This was a leg BURNER! OUCH!

I finished in 7mins and some seconds placing me 5th in my division

The last workout was a sandbag workout...

150ft Sandbag Carry (70# the whole time)

(seemed like forever)ft sand bag toss

10 get ups with Sand Bag

150ft Sandbag Carry

This workout was my best one! I thought it was going to be horrible and I was going to drop more in my division. Guess again! I rocked it finishing 2nd in my division! As you can tell from the picture below I didn't!

1st – Janet Black
2nd – Chely Galvan
3rd – Karen Pierce

I look forward to this event nextyear!

For more photos go HERE.

5 Fitness

2011-10-30T13:00:00.000-05:00

As a trainer, I strive to have a positive, strong impact on my client's lifestyle. I want and will do everything in my power to make sure my clients benefit from every aspect of training with me. I’m always asking myself, “how can I add more value to my client’s sessions?”. With this guiding thought, my creative side kicked in and thus Living Amped was born. On July 1^st, 2011 I filed a DBA with the city and made it official. Living Amped, my training company, is dedicated to helping educate, encourage and motivate others in the benefit of leading a healthy lifestyle by providing beneficial and essential coaching to those of need. Living Amped offers a variety of different training options.

About the time Living Amped all started to come together, a friend of mine asked me to be a core coach for his new gym/facility, 5 Fitness Training & Yoga. I told him about my company and my desire to make it a well known program, not just in Austin, but any where. I want to help coach people to lead a healthy lifestyle no matter where they live. We talked about my goals and core values of Living Amped. He quickly offered space in his facility so can not just launch Living Amped, but host it there. Pieces where coming together so perfectly it was scary!

Using Zum as a visual guidance, the owner is building a fabulous training facility in the Mira Vista Medical Park off Bee Caves Road. 5 Fitness’s mission is to provide the Westlake area with an elite Personal Training and Yoga Stuidio, run and managed by the area’s most experienced personal fitness coaches, who specialize and excel in the five core foundations of health and fitness; Strength Training, Cardiovascular Health, Nutrition, Flexibility, Recovery and Rest. This training facility is going to be nothing short of top notch, atmosphere included. I cannot think of a better place to host Living Amped.

Mid September 2011 I was presented with a non-compete from The Hills. In my decision not to sign it, October 3^rd, 2011 quickly became my last day at The Hills; 3 weeks short of my 5 year anniversary. The Hills took a chance on me out of college and for that I will be eternally grateful. However, sometimes it just takes a little shove to confirm that you are doing the right thing.

5 Fitness is currently in the process of being built. The building/space is there, we are waiting on permits so we can make bigger moves, but it is moving right along. Once the permits are approved, it will be a quick 4 week build out. Until then, the owner has secured a space just down the sidewalk for us core trainers to train our clients. I will be training out of this temporary space starting October 4^th, 2011.

Run For The Water 2011

2011-10-30T11:16:00.002-05:00

On Sunday October 30th, 2011 1500 runners, including myself took on the Run For the Water race. My training went like this. On a few (more more than 5) pretty days in the past few weeks Duker and I ran 3ish miles around the neighborhood to take advantage of the day. However I continued to do my normal .com crosfit workouts withe the 1pm crew. According to Jen (in pic above) we finished in 1:23 with negative splits! ARE YOU KIDDING ME!! Notice there was no 8-9mi run during the week. I will have more pain after I eat my treat (Amy's icecream) they I did post race. I owe it all to the crossfit style training. It is without a doubt the best way to train for anything that life dishes to you; "train for the unknown".

Huge thanks to fellow corssfit coach Jen Cardella who met up with me and ran this race. She did a great job at pacing me as well as keeping me mentally in the game. Every mile she would look at her watch and check to see how we were doing. My request was not to tell me numbers, I wanted to listen to my body. Therefore she would say "we are doing perfect", and that is all I needed to hear to keep going. She too has a past love with the endurance and running. It was nice to prove that we can crossfit and still get our endurance high!

Are you training for a race and need a new style of training? I suggest you check out Crossfit Endurance. It is without a doubt the BEST way to train for running!

Strictly Strength

2011-10-29T20:56:00.002-05:00

Coach Travis Holley, founder of Strictly Strength is bringing the world 365 Days of Strength. Travis began CrossFitting to gain strength and is now returning to those roots to discover and implement unconventional training methods. Travis began his blog project hoping to reach athletes interested in true strength training and to show the lifestyle that accompanies it. As a coach, Travis understands that he must uphold the same standards which he expects of his athletes. He never designs a workout or asks his students to do anything he is unwilling to do himself. He takes this serisouly and has been known to ask new athletes to sign a contract to be sure they recieve the most from each training session. Day 26 of his project is dedicated to the team with which he trains at CrossFit Central. Travis led the 1pm Coaches WOD and put them through a gruelling test of strength. See if you can find your favorite coach suffering in his video! There are 338 Days of Strength still to come, guranteed to change or inspire your training each day.

This workout was so much fun! I don't know if it because it involved strength "stuff" or it wasn't about time just completion. Or I got to use the Yoke for the first time, either way it as AWESOME and alot of fun! If you are looking for a GREAT strength program, this is a FANTASTIC one and Travis is a WONDERFUL coach!

Team Pursuit....

2011-09-27T06:00:00.001-05:00

Playing
Unstoppable &
Realizing
Strengths
Under
Intense
Tenacity

You Better Believe It! Crossfit Central is taking Leadership to a whole new level! With the help of Aly of Rx Star and Strength Finder 2.0 (My strengths are: Futuristic, Discipline, Positivity, Includer, Activator) we, Crossfit Central and Relentless Bootcamp Coaches WILL Change the world. We have split up into different teams. I'm VERY lucky to be a part of "Team Pursuit" along with Meg Parsons, Heather Reed, Jessie Clark, Chelsea Ross, Kat Grosshaupt, Lindsey Spurck.

Follow them on Twitter:

Heather- @hreed07

Jess- @jessclarkie

Chels- @Chels_Ross

Lindsay- @lindsEblue

Kat- @KGrosshaupt

Meg - @ShowoutMeg

We have already set goals and started making steps towards them. Team building is non stop. This is a VERY exciting time for each of us coaches. We are working in ways we have never worked before as well as taking steps towards goals that will blow you out of this world. I'm very excited to be a part of this community and what is to come!

Words to live by---

I will Trust. I will then become Trustworthy. Credible over Smart. Love based Intentions not Fear. Relationships first, opportunities second. Become Significant in Your Impact- Develop your presence. Give yourself away- Serve others.

Go Big or Go Home!!!

2011-09-26T06:00:00.000-05:00

What: Relentless Kettlebell Exchange Program

How: Clients can purchase new and used RBC kettlebells and sell back gently used RBC kettlebells. The RBC kettlebells are from Troy and are painted with the RBC logo.

Why: We are doing this as a way to promote the purchase of kettlebells by our clients, making it affordable for them to go up in weight when they out-grow their lighter bells.

Who: Coaches and CC Front Desk Crew. We will keep a small stock of new bells on hand (these are currently being shipped to us now), and will begin buying bells back from clients this week. We will only buy back the RBC bells previously sold to clients.

NEW STOCK:We have ordered the following NEW bells that we will store in the back room at CC: 2-15lb, 3- 20lbs, 5- 25lb, 2- 35lb. Once the new bells have arrived (next week), we will paint the RBC logo on them and then they are ready for sale (new bells will have white paint)You can inst go to CC to buy/sell bells.

BUYBACK: We can buy the following number of USED bells: 8-15lb, 7-20lb, 5-25lb, 8-35lb, and 5 of any heavier weights than that. Not to exceed 10 bells of any one weight at a time. RBC Kettlebell must be in good condition. No marks, tape, etc. - ready to be re sold immediately. When a client sells their RBC kettlebell back, we will give them credit (see amounts on attachment), or discount the sale of a new bell by that amount. Credit can be used toward purchase of a new/used bell, or RBC merchandise. NOT classes, merch, or anything from CC.

USED STOCK:We will store the stock of used bells in the back room as well, separate from the new bells. Old bells have red paint. Questions? Please don't hesitate to ask or call/email with questions as they come up.

Let's move some bells!!

Did you know...

2011-09-25T06:00:00.001-05:00

LOTS going on with Relentless Bootcamp...Did you know about the following:

Go HERE for more info on the Teacher/Student discounts...

AND

We are working with CC and CC ATX to promote our boot camp programs as a complement to indoor programs to accellerate fat loss, endurance, stamina, and cardiovascular conditioning. We will begin promoting the ability for indoor clients to add on boot camps, with blog posts on CC and CC ATX sites next week. There are special rates for CC/Boot Camp clients who take classes 4 and 5 times per week. Pricing looks like this:

4 Classes per Week = $225 per Month - Save $45!
$135 for CrossFit + $90 for Boot Camp

5 Classes per Week = $275 per Month - Save $55!
3x week CrossFit adding 2x week Boot Camp
$195 for CrossFit + $80 for Boot Camp
-Or -
2x week CrossFit adding 3x week Boot Camp
$135 for CrossFit + $140 for Boot Camp

This also works in the reverse if a boot camp client wants to join indoor. Let me know how we can help you reach your goals!

Who Is Relentless?

2011-09-24T20:13:00.003-05:00

Relentless...never ceasing...Unyielding in severity or strictness...unrelenting: relentless persecution...steady and persistent...unremitting. This is the kind of attitude these people bring to the playing field each time they attend Relentless Bootcamp. They work hard EVERY time...they are eager to learn and true go getters. They ARE Relentless...

Dave in the T/Th Jack and Adams

Tara from the T/Th Brentwood Class

Shrinking Victims!!!

2011-08-17T18:56:00.004-05:00

My victims are shrinking!!!! I LOVE to brag on my victims, so when results are this good, I cannot help but brag :) Nice work y'all!

P.S. This doesn't include all the increased results in benchmarks and kettlebells! Y"all make me a proud Coach!

"I had my annual physical for the Fire Department a few weeks ago.....and...The doc was very surprised at my much improved EKG for the heart and my pulmonary function test that we have to do for our respirators. Anyway, I was excited about the results and seeing the hard work pay off. So, Thanks!!! Definitely made a huge improvement for me!"

- David, Relentless Brentwood

Frank (In Home Client):

Lost 1% Body Fat

Lost 3lbs

Decreased Resting Heart Rate from 63-51bpm

Decreased Blood Pressure from 155 to 116!!

Susan (In Home Client):

Lost 2.7% Body Fat

Lost 1.4lbs

Lost 1.5inches

Tara (Relentless, Brentwood)

Lost 1.7% Body Fat

Lost 3.45 inches

Lizzette (Relentless, Brentwood)

Lost .6% Body Fat

Lost 5.3 inches

Alisa (Relentless, Brentwood)

Lost 4.75inches

Katy (Relentless, Spiceworks)

Lost 2lbs

Lost 1.9% Body FAt

Lost 6.5 inches

Jen (Relentless, Spiceworks)

Lost 5lbs

Lost 4.8% Body Fat

Lost 4.25 Inches

Albert (Relentless, Spiceworks)

Lost 13lbs

Lost 7.3% Body Fat

Lost 8.6 Inches

Reg (Relentless, Spiceworks)

Lost 1lb

Lost 2.8% Body Fat

Lost 18 Inches

Cindy (Relentless, Spiceworks)

Lost .2% Body Fat

Lost 2.25 Inches

Josh (Relentless, Spiceworks)

Lost .7% Body Fat

Lost 4.25 Inches

Fight Gone Bad 6!!

2011-08-15T06:00:00.000-05:00

It is time again for Fight Gone Bad. This annual fundraiser and fitness event benefits the LiveStrong Foundation, The Wounded Warrior Project and The CrossFit Foundation. This year we are teaming up with other local affiliates to have a fun day, filled with an excellent workout & dedication to helping others. Help us make this year the best yet. We want to raise more money than any other affiliate nationwide! Join us!

Fight Gone Bad 6
Saturday September 17th
8:00am - 11:00am @ CrossFit Central
Minimum of $75 raised to participate; $150 to receive a tshirt from FGB organization
Kids must raise $25 to participate

This annual fundraiser fitness event is set up to benefit the Livestrong Foundation, The Wounded Warrior Project & The CrossFit Foundation. The workout is scaled to all levels and includes a Kid's Division. Join the community on September 17th and get in a good workout for a great cause!

Saturday September 17th
8:00am - 11:00am @ CrossFit Central
Minimum of $75 raised to participate; $150 to recieve a tshirt from FGB organization
Kids must raise $25 to participate
Proceeds go to the Livestrong Foundation, The Wounded Warrior Project & The CrossFit Foundation

How to Register:
1. Go to http://www.fgb5.org/
2. Click Register & Follow the Steps
3. Be Sure to Add CrossFit Central as Your Team
4. Start fundraising & get ready for a FUN and exciting event!

What is the Fight Gone Bad Workout?

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

GEAUX TIGERS!

2011-08-09T06:00:00.000-05:00

While in Cali, Kara, one of Jack and Adams Relentless Bootcampers traveled home to visit her mom. She was determined to get her mom to do a bootcamp workout. How did she do it? She themed it LSU! Give the workout below a try and let me know how it goes! GEAUX TIGERS!!!

20 Purple & Gold Pushups

50 Mike the Tiger Swings

50 Golden Girl High Pulls

50 Middleton Library Front Squats

50 Parade Ground Push Press

20 Pistol Pete Pushups

I LOVE it when my victims (yes I said victims) make sure to keep their workouts going when traveling. To me as a coach this shows my victims are pay attention and learning as well as finding importance in staying healthy when traveling. Nice work Kara!

IronBelle

2011-08-08T06:00:00.001-05:00

LADIES...mark your calendars. CrossFit Central Women present The Iron Belle Challenge, Saturday, August 27th. This annual outdoor meets indoor, women's only event is going to be incredible! The Iron Belle is guaranteed to test all metabolic pathways, create team synergy & be lots of fun. Our women will take on outdoor events on the Shoal Creek Trail, then find their way to two indoor events back at CrossFit Central on Burnet Rd. New this year, we are hosting both a competitive division & a fun division. This is perfect for experienced CrossFitters and anyone interested in trying a competition for the first time.

This year we are extremely excited to have special guest, Aly Wallier of RX Star joining us for the event. Aly is a positive driving force in the CrossFit community. She is traveling from California to be with us for this event. She will be here Friday night to offer words of wisdom about the event & taking your skills to the next level. She is teaming up with Carey Kepler to bring you valuable insight. REGISTER

The Iron Belle
Saturday, August 27th
Limited to 35 teams of 3
$150 per team
**open to current indoor & bootcamp clients

REGISTER HERE

Included in this event:
Private Skill Session
Goal Setting with Carey Kepler and Aly Willier
Iron Belle Shirt
Competition Entry
FUN!!
$150 per team (thats only $50 per person!!!)

Skill Session | Saturday, August 13th
personal coaching on each of the movements used in the event
insider tips about the WODs & team strategy
Registration Coming Soon

Packet Pick Up
Friday, August 26th
6:00pm - 7:00pm

Goal Setting with Aly Willier & Carey Kepler
Friday, August 28th
7:00pm - 8:00pm
Competition Mindset: STAR
Simple Tactics Achieving Results
Never underestimate the power of preparation, planning, and strategy. A special event for all the athletes that is guaranteed to get you ready and motivated for Saturday. Competition Mindset will be for the athletes about the athletes. If you are ready to be motivated, and READY to get your GAMEDAY tactics into place.

Prizes & Sponsors
Haircut & Treatments from BOB Salon
Make over & professional tips from Rae Cosmetics
Hot new gear from RX Star
SICFIT gear
and more......

California AKA The Games!

2011-08-07T19:51:00.011-05:00

On Wednesday July 27th, 2011 I boarded a Jet Blue plane with 15+ others from Crossfit Central athletes headed to California to watch the Crossfit Games and support 3 special ladies from our box; Lisa Thiel, Carey Kepler and Lindsey Smith. When athletes travel in packs like we did, we got LOTS of questions..."what do you do?", "Where are you going and why?" and may more but my favorite was when someone asked what crossfit was. I gave her the run down and then she asked me if it as like Jazzersise...YIKES! Another comment..."there are alot of buff people on this flight". It made it interesting. Since we were decked out in SicFit attire, we got a shout out from the captain which was really cool...almost as cool as the buy one get one free drinks! When we landed we SCREAMED Texas because when walking off the plane (Long Beach is a SMALLLLL airport) there was a breeze and it was kinda chilly. EVERYONE's hands went in the air to feel as much as the breeze as possible. It was pretty comical. We got our luggage and headed to get our rental cars. Then to Radondo Beach where our hotel for the week was. We got settled, met up with others and went to eat at Rudy's across the street where they had gluten free buns and sweet potato fries...SOLD! Yum!

THURSDAY morning, Jessica and I got up got breakfast at the hotel and then went to walk on the beach. After doing handstands on the beach, we spoke with the lifeguard on duty to get a feel of the city. He informed us of the TON of competitions going on that weekend.

When we got done talking to him, we were leaving and ran into a fireman who as playing vball on a beach. Shortly into the conversation we discovered he too crossfitted and told us if we hustled we could make it to the workout at his box, Crossfit Southbay, up the road. So we did just that. We got to a cross street and got confused and while we were waiting on Jess's phone to pull up the address to the box, an ambulance pulled up behind us and our new friend jumped out and told us to get in the back and he would take us. I can only image how funny it looked having an ambulance pull up and 2 girls jump out the back ready to crossfit. It was okay when we rocked the workout!

After the workout we walked back to the hotel so we could get ready for the Crossfit LAX Pool Party! We met up with the rest of our crew (We soon adopted the name #TeamWTF), Melisa and CP, at the party. There wasn't a TON of different affiliates but there was a TON of Central there. You guessed it, we danced our a$$ off for hours on end! After that we all went to eat at Yard Dog then home to bed.

FRIDAY we got up and went to THE GAMES! Since the first WOD was a beach WOD we went to to the Santa Monica Pier. The first WOD went as follow:

For time:
210 meter Ocean swim
1,500 meter Soft-sand run
50 Chest-to-bar pull-ups
100 Hand-release push-ups
200 Squats
1,500 meter Soft-sand run

It looked rough but these ladies ROCKED it! Did I mention that we froze when watching them! It was that cold! :)

After that WOD we raced to The Home Depot Center in Carson to watch these ladies complete the rest of their WODs:

Max L-sit for time (1 attempt) 
Max distance Softball throw (2 attempts)
Max distance Handstand walk (1 attempt with 1 mulligan if less than 5 yards)

Athletes will be scored for this event in the same system as the Regional scoring. And they will be ranked in each test with the sum of their 3 rankings determining their final score for the event. Low score wins and will receive the identical points as the other events.

You can guess our thoughts on this...but its crossfit, you gotta be ready for anything! the 3rd WOD went as follows:

For time:
15 foot Rope climb, 5 ascents
115 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
125 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
135 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
145 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
155 pound Clean and jerk, 1 rep

And that as day 1! That night Jess, CP, Melisa, Meg and Clarkie all went to Joes Crab Shack, I know we didn't drive all the way to Cali to eat at Joes, but it was open. It was home to bed so we could attend Saturdays.

SATURDAY we got up and Jess, Melisa and Myself headed to the hotel's "fitness room" for a workout. Since we don't use machines we did The Rapture (I added 200 squats on the end and Melisa did sprints). We showered and then headed to The Home Depot Center for the workouts that day.
WOD 1 was:

For time:
5 Muscle-ups 
165 pound Deadlift, 10 reps 
15 GHD Sit-ups 
Sprint 50 yards 
5 Muscle-ups 
165 pound Deadlift, 10 reps 
15 GHD Sit-ups 
Sprint 100 yards
5 Muscle-ups
165 pound Deadlift, 10 reps 
15 GHD Sit-ups 
Sprint 150 yards 
5 Muscle-ups 
165 pound Deadlift, 10 reps 
15 GHD Sit-ups 
Sprint 200 yards

Our girls ROCKED this workout! I have never seen Carey's or Lisa's Muscles Ups look so easy and smooth. It was so fun to watch! The 2nd WOD for Saturday was:

1 rep max weighted Chest-to-bar pull-up for load
1 rep max Snatch for load
Jug carry for distance in 60 seconds

Each athlete has 2 minutes to establish a 1 rep max chest-to-bar pull-ups, 2 minutes to establish a 1 rep max snatch, and then will have 60 seconds to carry 2 weighted water jugs, as far as possible.

Athletes will be ranked in each test with the sum of their 3 rankings, determining their final score for the event.

This was interesting to watch too! These ladies are beat down and still kicking a$$! After this workout, we found out that our ladies were not going again until 6pm. So we left and went to the hotel to get our swim suits. Then we went to one of our friends houses that they rented to hang out. We had every intention of going to the beach BUT it was really chilly so we all sat around and chilled then we went back to The Home Depot Center to watch the 6th WOD.

Three rounds for time of:
155 pound Front squat, 7 reps 
Bike 700 meters 
100 foot Monkey bar traverse

You read that right...monkey bars! I hope they all paid attention when they were kids. Little did they know that this would reappear in their lives LOL! It was really fun to watch, some of the athletes would do it without stopping. NUTS! When this was over we headed to dinner at a place called The Underground. We then attempted to do the night life in Hermosa beach but it was CROWED every where we went....as well as the lines to get in were HORRIBLE! We finally went back to the hotel. It was this night that we found out that only Lindsey would be competing on Sunday. HOWEVER I'm beyond proud of our ladies and their accomplishments. They deserve this opportunity and everything it has to offer.

SUNDAY we woke up and went running along the strand! According to Melisa we ran somewhere around 4.5/5miles! We decided to explore the town. We went to breakfast at Rudy's then shopping in the beach shops. Then we found a place that allowed you to rent chairs and surfboards. Jess got a surfboard and CP, Melisa and myself got chairs. While Jess, bless her heart, attempted surfing CP, Melisa and myself enjoyed the beach from our chairs...I took an AWESOME nap, wearing my sweatshirt. It was that cold on the beach.

We then at a cute place on the beach that had sangria and tapas! Next we hustled home to get ready for SicNights hosted by SicFit. This night was soooo much fun! We got all dolled up, headed to LA ready to party! Rumor has it they sold 800 tickets pre party and then 100 tickets at the door. It was party full of crossfitters...it was AWESOME! Think of all the connections/networking! I only left the dance floor 1x and that was to take off my heels and put on my red boots. That night was a blast!!!

MONDAY

We got home WAAAAYYYY past my bed time, took 1.5hr nap and got up and I took Melisa, Jess and CP to the airport so they could catch their flight back home. I wasn't leaving till Tuesday morning. I came back to the hotel took a nap woke up and walked to the beach and sat there and read my book for a good hour or so. I then met back up with Jen who was staying with me that night. We then proceeded to sleep for 4 more hours waking up to eat and go back to bed. Needless to say we were tired!

TUESDAY we woke up and caught a 9am flight back to ATX with 15 others from Central. Let me tell you, it was a good thing I like Austin because going from upper 70s/low 80s to 3 digit temps wasn't easy at all! Getting off that flight as rough! Thanks to Jess for picking me up, I came home and was able to be very productive getting ready to go back to work.

Summary:

This trip was AMAZING! I cannot wait to go back next year...as a competitor. Watching these amazing women has changed my perspective on training and how serious I need to be! It starts now and I will be doing everything I can to make sure I'm ready. The weather was awesome, I have a "new level" bond with my fellow coaches. I loved every second of it! The only thing I would change is I would stay directly on the beach next year with a kitchen for my own cooking. Other than that I cannot think of many things I would do to change how things went.

Fuel 21 Results!

2011-07-21T06:00:00.000-05:00

One of my victims informed me I didn't post my results of Fuel 21, so here you go Glenna! Even though I lost only a small amount of Body Fat Percentage, I was down 3lbs and 6 inches so I'll take it! Great Program!

Stunner Shades

2011-07-20T06:00:00.000-05:00

One of the coolest things I did was subscribed to Stunner of the Month. For $9/mth I get a new pair of sunglasses on my door step on the 15th of every month. My girl Chelsea is in as well and we have a BLAST with our new shades!

"Our Sport"

2011-07-19T06:00:00.000-05:00

Lazy vs Hustle...your pick...

2011-07-18T16:17:00.003-05:00

According to Dictionary.com "hustle" means:

–verb (used without object)

1. to proceed or work rapidly or energetically: to hustle about putting a house in order.

2. to push or force one's way; jostle or shove.

3. to be aggressive, especially in business or other financial dealings.

4. Slang . to earn one's living by illicit or unethical means.

5. Slang . (of a prostitute) to solicit clients.

I don't like this song. Never have, never will. Sure there are days that I don't want to get up and do stuff, but how are you going to move forward in life if you don't get through the rough days?

Think about where we, the world, would be today if no one hustled? How would sporting events go if no one hustled? Better yet, would there be a crossfit games next weekend? But because athletes hustle, you have a box to workout in. Because athletes hustle you have programming to go with that box. Because athletes hustle you have coaches who want more for you than you do yourself. Because athletes hustle there will be a 2011 crossfit games. Because athletes hustle my box is sending 3 athletes to the 2011 crossfit games.

The LAST thing I want attached to my name is "lazy".

Bacon and Currant Pork Burgers with Spicy Orange Dressing

2011-07-13T06:00:00.000-05:00

What you need:

1 lb ground pork
1/4 cup dried currants
8 strips bacon, diced
1 orange, peeled and diced
1 8oz can green chiles
1/2 7oz can coconut milk
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon ground mustard
1/4 teaspoon paprika
salt and pepper to taste
1 garlic clove, minced
1 tablespoon fat of choice (I used bacon fat)

What you do:

First, heat up your grill. If you are not using a grill, forget this step.
Now dice up your bacon. Maybe to 1 inch long strips/rectangles and throw them in a deep frying pan over medium-high heat.
While the bacon cooks, add your ground pork, currants, and spices to a bowl and mix together. Once the bacon is done cooking, add the cooled bacon to the mixture and mix all together.
Form into patties, however big you would like, and throw those little suckers on your hot grill. If you are not using a grill and just want to use your frying pan, pour the excess bacon fat into a jar/can to use later and add your pork burgers directly to that hot pan. They will need to cook for about 5-6 minutes/side depending how thick you made them and where you decide to cook them.
While the burgers cook on grill or pan, pull out a smaller saute pan, and add your fat of choice along with your minced garlic clove and heat up under medium-high heat.
Once the garlic smell fills the air, add your coconut milk, oranges, and green chiles to the mixture.
Add a bit of salt and pepper to the mix and stir. Turn the heat down low and let simmer for about 3-4 minutes.
Once the burgers are cooked through*, top them off with the spicy orange dressing.
Then eat.

*The best way to tell if a burger is cooked through is to poke it. True story. If you poke it and ur finger sinks in, it's definitely not done. U want the burger to "bounce back" at you, kind of like a rubber band. Don't question, just poke. No need to eat raw pork. You won't enjoy that.

Stolen from HERE!

CrockPot Chicken Tomatillo

2011-07-10T06:00:00.000-05:00

Ingredients:

6 Boneless skinless Chicken Breasts
2 Red Peppers sliced
1 Whole red onion, sliced
2 Jalapenos sliced (I leave the seeds in, its not too spicy but remove if need be)
8 Ounces of Mushrooms sliced
1 Tomato sliced
2 Cloves of garlic minced
12 Ounce jar of Tomatillo Salsa
1 Tbsp of Lemon Juice
1 Tsp Salt
1 Tsp Pepper
1 Tsp Oregano
1 Tsp Cumin

Steps:

Place all of the chicken breasts in the bottom of the crock pot
In a mixing bowl, combine all of the remaining ingredients and mix well
Pour mixture over the chicken in the crock pot
Cook in your crock pot on High for 3-4 Hours or Low for 6-8 hours, the longer you cook the more shredded your chicken becomes

Stolen from HERE!

Fun Burgers

2011-07-06T19:31:00.000-05:00

Fun-Burgers!

2 lbs grass fed ground beef

Sea salt, black pepper, and garlic powder to taste

5 eggs, fried

10 bacon strips

4 sweet potatoes, grated

1 pound of broccoli florets

Coconut flour drop biscuits

Lettuce mix, sliced dill pickles and tomato slices

Mix the ground beef and spices together and form into hamburger patties and set aside. Fry the bacon, remove from the pan and set aside. Shred the sweet potatoes in a food processor or with a cheese grater. Fry the grated sweet potatoes in some of the bacon grease. While the sweet potatoes are cooking, pan fry your burgers, about 4 minutes per side. Remove the burgers from the pan, set aside and fry the eggs in some grass fed butter or coconut oil. Of course you should have several children helping with all stages of the process and somehow in the middle of the above madness, mix up and bake some of the coconut flour drop biscuits and throw the broccoli on a cookie sheet, drizzle with coconut oil and bake at 400 with the biscuits for about the same amount of time. Stolen from HERE!

Chillin...

2011-06-28T06:00:00.000-05:00

WHAT ON EARTH AM I DOING???? The Wednesday prior to leaving for Regionals, the RedBlack team visited CryoStudio of Austin. What is the Whole Body CryoTherapy?

The cryosauna simply lowers a person's exterior skin temperatures from approximately 90.5 degrees to abotu 30-32 for a period of appriximately 3mins by surrounding the person with gasiform air at the temperature of around negative 202 degrees.

Benefits include:

Anti inflammatory properties of cryotherapy are also used to treat chronic skin conditions such as psoriasis and dermatitis.

The Anti-inflammatory and analgesic of cryotherapy can drastically improve joint disorders such as rheumatoid and osteoartritis. Athletes use whole body cryotherapy to recover from injuries and soreness and improve their performance.

Cryotherapy can improve the function of the immune system and has been known to decrease stress levels.

Give it a try!!

CryoStudio of Austin

6836 Bee Cave Drive

Bld. 2, ste101

Austin, TX 78746

512-777-9797

Ultimate Frisbee

2011-06-27T06:00:00.000-05:00

HUGE Congrats to Barbara who attends the T/Th 6:30am Jack and Adams Relentless Boot Camp who made the Showdown Ultimate Frisbee Team! Check out her team here:

http://www.facebook.com/pages/Texas-Showdown/242891214064?sk=info

Define "support"...

2011-06-26T06:00:00.000-05:00

My high school powerlifting coach, Coach D, gave me the name ApplePie my freshman year of high school because he said I was as American as Applepie. Since I had a strong desire to not only deadlift 300lbs I wanted to squat 300lbs. I quickly became Applepie300. The picture below is one of me when I was a junior in high school and I pulled 300lbs in a powerlifting meet for the first time. This was a HUGE moment for me! I'm talking HUGE!!! The picture below is of me at Crossfit Central coaches WOD on Wednesday (6.22.11). The workout was 5x3 deadlifts. If you don't know, you can tell I like deadlifts. After our 5x3s I just wanted to see if I could still pull 300lbs and well the pic is proof I can! Whats the difference in the pics (other than age)? In the first picture, my "support" is coming from my powerlifting suit and belt. Notice I don't have these on in the 2nd pic. So where is my support coming from that allowed this weight to FLY up? The other coaches on the blacktop encouraging me (every day) to stand it up. I said it before and I'll say it again....Whats the secret? #COMMUNITY!!!

Before & After Bells...

2011-06-25T06:00:00.000-05:00

Tara Before...15lb Kettlebell....After...20lb Kettlebell....
Tom Before...35lb Kettlebell...Tom After...50lb Kettlebell...Alisa also went up in weight on her kettlebell (I cannot find her "before" pic in all my pictures)!

My bootcampers make me proud :)

DRINK WATER!

2011-06-24T11:16:00.001-05:00

I posted this exactly one year ago today and with the temps the way they are I'll post it again! PLEASE PLEASE PLEASE drink water!

"The Marathon I won't remember, but the experience I won't forget"

This past weekend I went out to Marathon, TX with my family to run my 3rd Marathon. I did 16 weeks worth of training for this event. I left Thursday morning, so I could get use to the 4,040 elevation. After my 2 mile run on Friday (to get the feel of running in that climate), the parents and I drove around Big Bend (BEAUTIFUL) getting out to walk and take pictures (meaning I was not sitting for hours on end). I ended that night with a great pasta dinner that was served for the runners.
Saturday was the marathon. I got up and ate my usual race day breakfast 1/2 bagel (carbs), 1tbs peanut butter (fat/little pro) and a banana (potassium). I had the right equipment...gels, water pack, hat, etc. The race started at 8am with a shot gun on the side of the highway (literally) and we were off. I felt fine even running into a head on wind of 20mph. After my parents getting breakfast at McDonalds they stopped at mile 6 to take pictures. Then they were off to mile 9. I opend my first gel at mile 8 and quickly put it down. At mile 9 I exchanged water bottles with the parents; the bottle I handed off was 1/2 full. I wouldn't see them till mile 15. I started feeling a little woozy, but just figured it was okay b/c I was running a marathon, into the wind...so I started to chew on my tounge (it took the thought of the pain in my legs to a different part of my body). I wasn't sweating, so I thought, therefore I didn't think I was that hot...man was I wrong!
I don't remember anything really after mile 9, so here is what I was told that happend. I did another water bottle exchange at mile 15 then when I passed mile 16 I was staggering and drooling and bleeding from the mouth (from biting my tounge). The people at the water stop set me down and I was not responding, I had passed out. My parents car wouldn't start for some reason, and after getting a jump at mile 15, they drove passed and mom said "aww look a runner is down" and then noticed it was me and said "That is my daughter!" (I wear a bright colored hat so my parents can see me) My dad rushed out of the car and him and another wonderful runner (who gave up time to help) put me in the car. Daddy stopped and asked a sheriff where the EMS was and they said that they were coming to get the girl who was down. Daddy quickly replied "she is in my car!" then he drove 96mph the 10miles to the finish line where EMS then took over. They gave me oxygen and iced my body to get my temp to drop (BP 140/90). I wasn't able to respond for a little bit. They kept icing me down and trying to give me fluids to get my temp down. Some fluids stayed, most didn't.
When I finally came to I was unable to move my limbs VERY SCARY I might add. After a lot of questions I discoverd that I didn't drink enough water. As you know water makes you tinkle and if you know me, you know that I don't want to even take time to slow down to tinkle, therefore I didn't drink the proper amount of H2O. This was the STUPIDEST decision I have ever made in my life. I cannot stress enough to you to drink water...especially if you are active.
The city of Marathon has some wonderful people living there. Everyone rushed to help me and was very nice about it. Even a girl who ran the 1/2 jumped in the back of my dad's car and helped take care of me (she was a nurse from ATX). She squirted gatorade into my mouth everytime I needed a sip. I have the best parents a girl could ask for! They were there for me every step of the way and doing everything they can to help me. I am VERY lucky.
This was a VERY scary experience for me and a very good lesson. Yes, this kind of thing CAN happen to you, no matter who you are or how active you are. Please take care of yourself and
DRINK H2O!!!

Regionals 2011

2011-06-22T09:00:00.011-05:00

I cannot believe the 2011 South Central Regionals have come and gone! It started with sectionals (check out my older post for the sectionals recaps) that lasted 7 weeks then followed by 5-6weeks of training specifically for Regionals...for the Games. Just a little background, I qualified to go to Regionals placing 21 out of the 60 women that qualifed to go. Even though I qualifed as an individual, I made the RedBlack Team. This was a HUGE honor in my opinion. I was going to compete with some AWESOME athletes. I could go on and on about how AMAZING these people are but I will get to the competition.

RedBlack agreed to meet at the venue Thursday evening to check in. Now let me describe this venue to you...it was held at Oakland Farms Ranch in the bright lights of Tomball Texas...in June. They didn't call this place #TheSahara for nothing...it was hott...it was dusty...did I mention hott? Temperatures were 3 digits all weekend long. The "battlefield" was a concrete basketball court that Rouge made look AMAZING! You get the point? After we all checked in I headed back to Cypress where I was staying (family). I went to HEB to get food for the weekend then headed to bed.

I got up the next morning, and headed to the Sahara to take on the day's workouts. Now to get a visual think track meet. There were tents, chairs, blankets, icechest...etc set up around the battlefield. People sleeping, people walking, watching, eating...as well as a DJ!! There was an athlete's tent which treated the athletes like Kings and Queens. As an athlete I had access to all the almond butter, strawberries, trailmix, mister fans, reclining lawn chairs, paleo kits, treatment I could handle. It was good to be an athlete. Okay...workouts...The first team workout was:

For time:

4 x Row 750m
50 HSPU

4 x Row 750m

How did this work? Each team member rowed 750m (See Crystal Rowing below)

Next those 4 members of the team traveled to a wall and did 50 Handstand Push ups (see David below).

After the Handstand Push ups it was back on the rowers for another 750m rowers EACH! They did great!

Next came the Thruster Ladder. This means that you perform a thruster at the first weight then every 30 seconds you move up the "ladder" to the next weight.

Women Weights (lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Men Weights (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Below is a pic of me early on...I made it to 140lbs. It wasn't my max (145lbs) or my goal (155lbs) but I will take it.

That night I made sure to get in bed early because my FAVORITE workout was coming up the next day. I when I woke the next morning I gather my things and headed out the door ready to go! WOD #3 was the following:

21-15-9 reps for time of:

Deadlift (275/185lbs)

Box jump (30”/24”)

I got there early (first athlete) and was taking my sweet time getting things ready for the day. I was informed we were in Heat 3 which started at 9:50am. I was socializing with parents and friends. We had already done the briefing...it as a good easy morning THEN Chris said, "get ready to go we might be in heat 1". He quickly said "we ARE in heat 1 lets go". I looked at my watch it said 8:50am, heat 1 starts at 9am, so I HUSTLED over to the warm up area where they were calling for redblack over the loud speaker. I got there...pulled 135 about 5 times THEN jumped on a box 5 times. Chris shows up...he does even less than me for warm up. Then we had to line up to go on the battlefield. Warm up was out the window. So how this went is Chris did his 21-15-9 with 275lbs and 30" box. When he got done he tagged me. I flipped the box over to make it 24" for me. I then unloaded the bar to make it 185# for me.

Then I started on my 21-15-9 reps of deadlift and boxjumps. This workout was all about speed and good form. I treated it like I did Fran...forced rest. When I let go of the bar it wasn't because I needed the rest it was more for "pacing".

We finished 1st in our heat and 4th over all. This means we got interviewed!! It was AWESOME!!!

The last team workout for that day was the 250s. This went as follows:

For time:

250 Chest to bar pull-ups

250 Kettlebell swings (24/16kg)

250 Double-unders

250 Overhead squats (95/65lbs)

This means that between the 4 of them they had to complete all 250 reps of those exercises. Chest to bar was the first one.

Kettlebell swings was the 2nd

Double Unders was the 3rd

and Overhead squats was the 4th!

No lie...RedBlack KILLED it! They too were interviewed for their outstanding efforts...heck only ones in their heat that finished!! AMAZING!

We, Red Black went into Regionals sitting 4th. After the first day we were 27th, After the 2nd day we were 12th. We needed to be in the top 10 to compete the following day. Yes we were very bummed but did you see the come back we did!! We work well together...and day 2 def showed it! We had 2 4th place finishes...no other team could touch that! I cannot wait to train along side these athletes again! Truly gifted people!

So what did we do on day 3 you might ask? We cheered our heart out for Central. Team and Individual.

Cheering worked because Crossfit Central is sending 3 girls to Central! HUGE congrats to Carey Kepler, Lisa Thiel and Lindsey Smith. Y''all are MUCH deserving of this opportunity! HUGE congrats to all athetes from all boxes who competed this weekend. The conditions were rough and everyone pushed through. I'm blessed to have these people in my community!

Habitat For Humanity

2011-06-03T06:00:00.001-05:00

MOVE THAT BUS!!!!! Okay maybe its the wrong show HOWEVER CrossFit Central is taking on a new kind of challenge. We are working with Habitat for Humanity to build a home. Our coaches are creating teams to work with the Romo Family to build more than just a roof over their heads. We are creating a space for them to flourish. I'm PUMPED to be paired up with Coach Heather Reed on June 25th to help build! If you can help us out on this day physically and or financially, I can promise you your efforts will not go unoticed. Click HERE to join our team...see ya out there!

New Kettlebell!

2011-06-02T06:00:00.000-05:00

Cory, one of Brentwood's newest victims got a new 25lb Kettlebell and ROCKED it in class on Thursday when we did "Kettlebell Hell...Part 1"!

Meet The Fumagals!

2011-06-01T06:00:00.000-05:00

Meet the Fumagals! I have the pleasure of torturing this beautiful family during the week. Larry (dad) travels during the week, Josh (youngest of 3) is an AWESOME competitor swimmer (practices/meets on week days and/or weekends) and Kim is a wife, mother of 3 boys and a working woman...HOWEVER this family manages to find time to workout together at some point during the week. THESE actions stand out to me. Even with busy lives they make time for their health...and together.

Did I mention Kim manages to keep a garden? Trust me good stuff comes out of there...I'm currently enjoying some tomatoes and I have had some peppers too!

A family that sweats together...stays together...

THE RAPTURE!!!

2011-05-31T06:00:00.000-05:00

Just incase you missed it on the Relentless Website, My precious bootcamp victims took on

THE RAPTURE!

(above 6:30am Jack and Adams)

(above: 11:45am Spiceworks)

No, it wasn't easy BUT my bootcampers ROCKED it! For some reason I don't have a picture of Brentwood but believe me...they didn't hold back (they never do)! If you are brave enough take on The Rapture and let me know how it goes....

The Rapture

50 Burpees

75 Flutterkicks

100 Push Ups

150 Sit ups

(Rumor has it someone added on 200 squats)

What Now?

2011-05-30T14:26:00.001-05:00

Sectionals is over...What Now? Well I qualified for Regionals as an individual which was a HUGE goal for me. I'm honored to say that I will be competing in Regionals on June 17-19th in Tomball, Texas on the RedBlack Team with Kris Kepler, David De Leon, Robert Brown, Crystal McReynolds and Jess Estrada! I'm beyond excited about this...

This takes training to a WHOLE new level! Not only do I want to do well for myself, but I now have 5 others counting on me to make smart decisions and take care of my body. Training is stepping up mobility is becoming more and more important...nutrition needs to be ON POINT! I'm asking for you to stay on my tail about each of these. There will be times I will need it. I will be tired and not want to do mobility...DON'T LET ME GET AWAY WITH THIS! Everything I do from here on out reflects my performance which reflects my team.

HUGE Congrats to all of the Central/RedBlack athletes headed to Tombball in June and a shout out to all the crossfit athletes who are currently or shortly taking on the Regional WODS. I'm truly honored to be apart of this and I PROMISE to give it my all on and off the blacktop!

GAMES BOUND BABY!

My AWESOME weekend!

2011-05-24T19:52:00.003-05:00

This past weekend, Duke and I traveled home to see the family and take care of some things! It was such an AWESOME weekend! Since my brother lives at home for the summer, mom got to have BOTH of her grandpuppies home. She liked it so much she even let them sleep in her bed...at the same time. I don't think my dad had much of a say in this! Saturday morning, I got up and went to the 10am Crossfit class at Crossfit Beaumont. Which was coached by my VERY good friend Clayton Manzer! Can you tell we did a shirt swap so he can now represent Relentless!! I also got a request from one of the members for one of the shirts as well! This was no easy workout! But because my mom and brother showed up at the 11am workout, I stayed and participated in that one as well! It was a great workout too! The 11am class had more than just my family in it! It had a friend of mine, Amber (black shirt in picture) who I was friends with in high school who does the 6am class with mom, my friend Danielle showed up to try crossfit out for her first time, as well as another one of mom's Rooster crew, Serina (spell?)! After class we all went to lunch...it was so much fun!! What a great box! Post lunch Bubba, Mom and me went to the storage shed to work on cleaning out my Great Aunts "stuff"...man she has a lot! Who knew one lady could have THAT MANY navy shoes...I don't get it! LOL Since we got so much cleaned out, mom ran a truck load to goodwill. This meant Bubba and I hung out at the shed waiting...which means trouble or in our case...wheelchair races around the buildings for time! We were wooped! I went home and took a 5pm nap! Bubba continued to sort through his stuff and mom went to a dinner! I then went to dinner with an old friend followed by a movie...Black Swan...CRAZY!!! Sunday included a service at Wesley UMC to celebrate Heritage Sunday (99 years!) then a nice drive back to ATX! I couldn't have asked for a better weekend!

New Kettlebell!!!

2011-05-16T06:00:00.000-05:00

Lizzette in the T/Th 5:30pm Brentwood Bootcamp...I like to call them Brentwood Bad A**....got a new HEAVIER kettlebell and she is killing WODs and taking names!!

AWESOME Weekend!

2011-05-15T18:21:00.003-05:00

This weekend was nothing less than AMAZING! It started Friday with Crossfit Central's Picnic at Northwest Park! Well with crossfitters you get food and good food! The best thing about this community is that I know that when I go to a picnic or other sort of gathering I know the food there will be good quality and I don't have to worry about people asking/judging me for the reason I eat the way I do. Its all about the community!

At this picnic we had a game of Hoover ball going. What is Hoover ball you might ask?

"It was good enough for President Hoover and it's definitely good enough for CrossFitters. Hoover Ball has quite a history. It was invented by President Hoover's physician, Admiral Joel T. Boone to keep the President physically fit. The game combines tennis and volleyball and was perhaps a CrossFit style workout way before it's time. President Hoover enjoyed the games because it "gave more exercise in a short time" than other activities. Hoover Ball even made its way into the CrossFit Journal. Read Coach Glassman's article about the game."

Give it a try at your next picnic or in your back yard!

Saturday Morning I woke up and joined some other crazy crossfitters to Fight For Air. We met at the Frost Tower to lead the warm up for a ton of people who were going to climb the Frost Tower Stairs to raise money for Lung Disease. Next thing you know we got into the line and were able to climb. This didn't go as easy as I thought it would be. I called time at 4:48ish! I'm VERY thankful God blessed me with a healthy set of lungs because I cannot imagine trying to do the things I love and having to "fight for air" like that. WOW!

Photo Above of Pre Climb...

Post Climb Photo

After the climb I went to train one of my in home clients. Let me just take a moment to brag on Gary. Gary travels ALLLL over the world. His job isn't easy and can be stressful and he runs on little sleep. Yet he manages to do his job, be an excellent father and husband AND place an importance on staying healthy. When I showed up he had a house FULL of out of town company and yet he still managed to get an hours workout in. He travels allll over the world and managed to make this happen...THESE actions are highly effective for his healthy as well as the example he is setting for his daughter. Imagine if ALL parents were this good of an example for their kids...where would our obesity rates be then?! Keep it up Gary!

Next Duke and I met up with my friend Erin and went on a hike on the greenbelt. I have done this but we went and looked at the falls...well where they were...LOTS of water gone. This was soooo much fun! We hiked for 2 hours going all over the place. Duke even swam for his first time without me being in the water AND he played fetch...these are BIG steps for him LOL! I even managed to take on The Hill Of Life! We are VERY lucky to have this in our backyard!

Since Duke decided to swim and my car was med ball free, I got both of them clean; car AND Duke! Then I got myself cleaned so I could put on my red boots and go 2 stepping with my friend Becky! We went to a place out in Buda to hear this band play that will be playing at her wedding in January! They were so good we are thinking about going to see them again on May 27th at Stardust. And yes I did get twirled around the dance floor!

Sunday Morning I got up and helped out with Crossfit Central's 1st Annual Kettlebell Challenge!!! This wasn't easy...WODs went like this...

WOD #1

Max snatch in 10 mins

(this means the bell MUST stay in motion and cannot touch the ground for TEN MINS!!)

WOD #2

25 Dual Kettlebell Swings

3 prowler pushes

20 Dual Kettlebell swings

3 prowler pushes

15 Dual Kettlebell Swings

As soon as pics are posted I will put some on here so you can see just how awesome it was!!

If you are interested in Crossfit Central's Kettlebell program go HERE.

Breathe Video

2011-05-15T18:02:00.000-05:00

"BREATHE" from Paul Schneider on Vimeo.

Spartan 300 Challenge

2011-05-11T06:00:00.001-05:00

Well I took on the Spartan 300 and I'm still standing! While even though it was rough...it was in a crazy way...fun! I do like a challenge! I cannot remember if I have done Spartan or not, but how do you forget that right? I do know now that I wont forget it LOL! The workout went as follow:

Spartan WOD:

25 Pull Ups

50 Deadlifts

50 Push Ups

50 Box Jumps

50 Floor Wipers

50 KB Clean & Press

25 Pull Ups

Thanks to my AWESOME judge Heather Reed (pic below) I was able to do alot of things I didn't think I could do ...for starters my first set of pull ups...unbroken!!!

After pull ups we went to deadlift. Even though the weight was 95# it got heavy...FAST! I did 2 sets of 25 reps. After that was push ups. Oh push ups...body weight but so difficult, especially when there is 50 of them to do. Below is me taking a breather during my set...

Following push ups was box jumps...I dont' mind these. I find a focus point and turn my "go motor" on. I broke these up into sets of 10. I had to. After box jumps came the floor wipers. Let me tell you these are NOT easy as they look. I'm going to try to explain. You lay on your back and hold the bar you just deadlift (with the 95# on it). Then you take your feet and touch your toes to one side and then the other...thats 1...we had 50. I did mine in sets of 5. Ouch.

After that came the Kettle Bell Clean and Press! This wasn't bad weight....I just did 5 on the right and 5 on the left till I got to 50.

After that came the dreaded 2nd set of 25 pull ups. I wish I could say that they were as GREAT as the 1st but I'm lucky I stayed on the bar. they quickly turned into sets of 2s and 3s. I called time at 13:43 putting me 1st place in the Coaches heat! I'll take it!

HUGE Shout out to my mini me...well she has her own Relentless Bootcamps now...Chelsea Ross! She signed up and competed in the Coaches WOD and KILLED the workout! It was alot of fun showing up to the workout know she was going to be by my side suffering with me! No we didn't plan our outfits either! Way to go Chelsea...

Also Thank you Jess Clark for helping judge...your energy it what gets us through these workouts. I'm glad to be able to coach with you!

2011-05-09T20:59:00.000-05:00

Why Climb? When you join the American Lung Association in the fight for healthy lungs and healthy air, you help save lives today and keep America healthy tomorrow.
Join Relentless Boot Camp's climb team comprised of coaches and athletes psyched to take on this unique challenge!

This team is open to the entire Relentless & CrossFit Central community. Join us for a great workout and to support a great cause! Relentless Boot Camps are not only participating, we are also sponsoring the event on May 14th. Look out for us at the pre-race warm-up hosted by Relentless on race day.
JOIN THE TEAM!!!!

Fuel 21

2011-05-09T20:14:00.003-05:00

On Wednesday May 4th (Star Wars Day) I started Crystal Nelson's Fuel 21 Program! You can read more about the program HERE. Alot of people have asked me "why are you doing this, don't you know how to eat?". I answer yes but there is always room for improvement. Crystal brings ALOT of knowledge to the table and I'm excited to learn from her. We took body comps and I'm getting better about logging. I have made changes in my eating like no samples at the grocery store...eggs only in the AM...no spark (she is trying to kill me j/k). I haven't cheated EVEN though I was on a boat party on Saturday...trust me gluten free cupcakes were HARD to turn down! Talk about staying strong. On top of all that regionals is coming up and I don't want nutrition...the one thing I can control...be a negative factor in anything, including workouts. Crystal knows what she is talking about and I trust her! So I'm on Day 5 of 21...wish me luck!

Spartan 300 Challenge

2011-05-06T06:00:00.000-05:00

Guess what I'm doing on Saturday...

5th Annual Spartan 300 Challenge | Saturday, May 7th

@ CrossFit Central on Burent Rd

36 Men & 12 Women--All Levels

*open to the public

Cost $50

CrossFit Coaches Challenge | Saturday, May 7th

@ CrossFit Central on Burnet Rd

12 Coaches---Male & Female

*open to the public

Cost $25

Spartan WOD:

25 Pull Ups

50 Deadlifts

50 Push Ups

50 Box Jumps

50 Floor Wipers

50 KB Clean & Press

25 Pull Ups

Fight For Air

2011-05-05T06:00:00.000-05:00

I am participating in Fight For Air Climb held at Frost Tower. The CrossFit Central Relentless Boot Camp climb team is comprised of coaches and athletes psyched to take on this unique challenge! This team is open to the entire Relentless community. Join us for a great workout and to support a great cause! Relentless Boot Camps are not only participating, we are also sponsoring the event on May 14. Look out for us at pre-race workouts hosted by Relentless, on race day, leading the warm ups at the event!
For more info about Relentless Boot Camps, please click HERE!

11.6

2011-05-04T06:00:00.000-05:00

11.6 has come and gone and so has sectionals? Am I sad? NO because it is time to train for regionals baby!!! 11.6 didn't go as well for me as I wish it would, but I'm done....thanks goodnes! LOL! I was excited I got to be with some AWESOME people. 11.6 went as follow:

7min AMRAP

3 Thrusters

3 Chest to Bar

You increase by multiples of 3 each round

My experience? ugh. Chest to bar kicked my butt however I now know what I need to work on. Chest to bar, muscles ups, pistols, and HSPU. CRAZY! I WILL get better at these...you watch! Bring it on regionals...

Underground Strength Cert

2011-05-02T06:00:00.001-05:00

This weekend was AWESOME!!!! Zach Even Esh came down to RedBlack to hold a certification, and I was lucky enough to have the opportunity to attend this certification. It was Saturday and Sunday 9-5pm. We learned about how to train using objects like sandbags (lots of sandbags), tires, kettlebells, LOTS of hanging options, grip strength, ropes and SOOOO much more. By the end of each day I was COVER it dirt, but wanting more! I as pushed to limits I didn't know I had. Not only did I get some great training/programming coaching, but I also got to meet some other coaches. So victims of mine...consider yourself warned...May is going to hurt so good!

NEW BOOTCAMP!

2011-04-29T06:00:00.001-05:00

NEW BOOTCAMP with yours truly! Join me and the rest of the Spiceworks crew on Mon and Wed from 11:45-12:30pm for the newest Relentless Bootcamp at 2222/360! In this 45mins you are guaranteed to get a good solid workout that follows the crossfit methods! Bring water and a smile because I'm going to make you sweat!

Directions: 7300 FM 2222, Bldg 3, just West of 360.

Head west on 2222

After the light at Jester, turn right

On the top level of the parking garage behind the Chase Bank

Bunny Hop

2011-04-28T06:00:00.000-05:00

That was the only warning they got...and it was via facebook! What would you do if your coach posted this picture a night before a workout referencing the workout you were suppose to have in the morning! Little did they know what was in these eggs....60 different moves they had done in their Relentless Bootcamp that used their med balls, kettlebells and body weight.
While the Coach Chelsea Ross warmed up the 6:30am Jack and Adams crew, the "Easter Bunny" hid the eggs. HOWEVER before they could go find the eggs they did a WOD to represent the story of Exodus. This was:

7min AMRAP

26 American Swings

3 cone Gasser

The wonderful Brentwood Bootcamp participated in the "Bunny Hop" as well! Everyone got to do burpees for the most eggs found!

They too took on Exodus...which they considered a "doozy" just as much as Jack and Adams did!

11.5...One More To Go

2011-04-27T06:00:00.000-05:00

This past Thursday we took on 11.5 of the Crossfit Sectionals. This one was alll about endurance and staying on the bar. No joke...TOUGH! Just fighting through the pain. Thanks to Heather Reed, my judge, and my fellow lifters I was able to do this the best I could. HUGE thank you to all of you for your support and encouragement. 11.5 went as follow:

20min AMRAP

5 power cleans (100#)

10 Toes To Bar

15 Wall Ball (14#)

100# Power Clean might not seem that heavy especially at 5 reps at a time, but let me tell you it gets heavy QUICK! My first couple of rounds were unbroken, but it then turned into 2 sets of 2 and a set of 1. This just helped with the mental. Toes to Bar were my struggle...a body weight struggle...funny, wasn't my last struggle body weight lift. Pattern? My first set was unbroken! I cannot believe it! I was so excited for this that when I let go of the bar post first set my feet slipped and I landed flat on my butt! After that I was lucky to stay on the bar for more than 2 reps. I would do a few, couple, single then my wonderful judge would hand me a piece of tape to cover my destroyed hands. ouch! After toes to bar was wall ball. I'm not a fan of wall ball (even though "Karen" is 150 Wall Ball grrr) it isn't bad. I was able to do all mine unbroken....hey I had to make up time some where and I knew if I stopped it would be bad news bears. After 20mins I had completed 9 full rounds, 5 power cleans, 10 toes to bar and 7 wall balls. I knew there were areas when I could push a little harder and faster, however my hands looked like this post workout...

Therefore I was I happy with my efforts. Awesome job y'all! Can't wait to take on 11.6 with you!

Training for a Race?

2011-04-26T06:00:00.000-05:00

Carrie uses Relentless Bootcamps to train for Boston Marathon!

What has Relentless done for you?

Karen's Kitchen 3

2011-04-25T20:32:00.001-05:00

11.4

2011-04-25T06:00:00.000-05:00

11.4 has come and gone...These WODs are coming and going faster and faster; scary. It was a "doozy" just as they said. This WOD takes the cake without a doubt. I like to call it "Shoulder Shocker"...11.4 went as follow:

10min AMRAP

60 burpee forward facing bar hops

30 Overhead Squats (90#)

10 Muscle Ups

What is a "burpee forward facing bar hop"? Well you do a burpee facing your bar (which is already set up for your overhead squats) then you jump with both feet, and land with both feet at the same time on the other side of the bar...thats 1....you have 60. WOW! NEXT You put 90# over your head and do 30 squats. This isn't easy...especially after doing 60 burpee bar facing burpees. YIKES!

THEN you go on to the rings...the lovely rings. How inviting do they look? I got through the 60 and the 30 with 4 mins to spare, but sadly no muscles ups...even with 4 mins of trying. I just wanted 1....1 was that to much to ask for? Bad news? I didn't get a muscle up. Good news...I know EXACTLY what I need to workout which is muscle ups POST workout when shoulders are SHOT! However, big ole congrats to the ladies below who are also brave enough to take on 11.4 without thinking.

Almost Oatmeal

2011-04-15T06:00:00.001-05:00

Ingredients:

1/2 C. UnSweetened Apple Sauce

3 TBS Coconut Milk

1 TBS Crunchy Almond Butter

2 TBS Pure Egg Protein Powder-Vanilla

Dash of Vanilla *Optional

Sprinkle of Cinnamon *Optional

Intstructions:
Add UnSweetened Apple Sauce, Coconut Milk, Almond Butter, Protein Powder, and Vanilla to small sauce pan. (Or bowl if you prefer to microwave). Heat on low just until warm. (Do not over heat or it will get lumpy and "egg-like"). Sprinkle Cinnamon on top.

*Stolen from My Girl, Lestylicious's Nutrition Blog*

New At Brentwood...

2011-04-12T06:00:00.000-05:00

Tom Rott is the proud owner of a new kettlebell! He started out with a 20lb, but quickly moved into this 40lb! Keep up the good work Tom!

Congrats to Alisa for rocking Double Unders!

Bettys On Boards

2011-04-11T06:00:00.000-05:00

What on earth am I doing...much less wearing? Saturday April 9th Crossfit Central hosted our Women's Only Challenge! What is the challenge about? Below Carey Kepler is briefing everyone on the workout.

...then the ladies went to work...

Burpees, Lunges with Med Ball overhead followed by a run...

Then on to the water to perform a Push Ups, Squats (with paddle overhead), Situps, and mountain climbers alllll while on the SUP Board!

Once you and your parter have completed that, run to the finish line where the boards are located!

Don't worry about falling in because one of us coaches (pic below) can save you..

Congrats to our winners!!!

Huge thank you to our sponsors!

Did I mention they gave us whistles? Watch out if you are in our classes next week ;)

This was a really fun event to coach. I laughed sooo hard! Another good Crossfit Central event...

Duke's 2nd Birthday

2011-04-10T06:00:00.000-05:00

Its hard to believe that 2 years ago on April 9th 2009, Guinness "Duke" of Pierce was this small.

In May of 2009 I picked this bundle of joy out of the litter...he was the biggest one.

Little did I know he would turn out to be bigger than his dad!

On May 30th I brought this 14lb puppy home...

On Saturday my Duke is a spoiled rotten 92lb 2 year old! Therefore, on this day, for breakfast he had his dog food, with an egg (which he carried into the living room..grrr), a pizza flavored bone and peanut butter (he gets that every morning).

Later that day I gave him his gift...new kong ball and a bag of treats!

His dinner included a burger from P Terrys....

Lets not forget the cake and bacon flavored ice cream for dessert!

11.3...On To The Next One

2011-04-09T20:55:00.002-05:00

Well Sectionals WOD 11.3 has come and gone...crazy I know! Crossfit Central Coaches took on WOD 11.3 last Thurs...it was AWESOME! This workout went as follow:

5min AMRAP

Squat Clean /Jerk (110#/165#)

Whats a "Squat Clean/Jerk" you might ask? Go HERE if you want a video to explain...or you can just take my word on it. You clean the bar into a squat position, THEN you put the bar overhead. This can be done in a variety of ways so pick one...in my case, I picked 2 different ways; thruster and a jerk. You better guess again if you said "Oh 5mins? Can't be tooooo bad" WRONG!

I set my goal to be 20 and I completed 30 even. THANK GOODNESS! That was rough! The trick? Pace yourself. Don't go flying out of the squats every time and don't waste energy lowering the bar down, drop it from the top. PACE YOURSELF! It is a huge honor to be able to compete along the side of some of these women and men from my box. If you are missing some motivation and energy, come by central at 1:30pm on Thursdays we have it FLYING out of our box!

If that doesn't do it for you...check out THIS!

Thanks Tim (pic below) for taking pics at our events! You are AWESOME!

Karen's Kitchen 2

2011-04-06T08:25:00.001-05:00

Carrie

2011-04-05T21:06:00.001-05:00

Guess who will NEVER do push ups on her knees again! :) I'm so proud!

Sectionals

2011-04-04T08:53:00.007-05:00

Well workout #2 (aka WOD 11.2) has come and gone...scary! For those that don't know. Most of your crossfit friends are competing in Sections in preparation for regionals, which is in preparation for THE GAMES! Workouts are released on Tuesday night and you have until Sunday to perform the workout on you own using a flip cam OR at an affiliate.

My experience thus far? Lets back up and look at WOD11.1. This WOD went as follow:

10min AMRAP

30 Double Unders

15 Ground to Overhead (#55)

Sounds easy? NOT! The good thing about this is AMRAPs are about endurance...just go hard and fast for X amount of time. Thank goodness I have that endurance background. HOWEVER, if you know me and have been reading my blog you will understand the love hate relationship I have for/with double unders.

I did the first round of this at Crossfit Central with the other coaches and it went like this:

I decided to use Erin's client's rope about 30 seconds before my heat went. Something you should NEVER do...change an element the day of competition much less 30 seconds before. My ground to overheads were all power snatches. I did unbroken the first 2 rounds then broke it up into sets of 5. No problem. The Double Unders...different story. After about

t 3 mins into the WOD I quickly pulled out my much heavier rope. My arms would tire out WAY before the rope would beat me up. I struggled with this rope but it was better than the other rope...so I thought. When they called time I had 4 rounds and some change completed. My fellow coaches...all at least 6-7 rounds. Crap. This score is NOT what I wanted to go into this competition with. I have mixed feelings about the way sectionals are run this year but it is what it is and I'm going to take advantage of the fact I can do a redo! Since I was traveling to BMT that weekend Neal allowed me to redo the workout at his box, Crossfit Beaumont. I used their wire ropes and was able to knock out 6 rounds, 30 double unders and 7 snatches before calling time. MUCH BETTER! I'll take it! One of the coolest things about this workout was the fact that my mom was the rounds keeper and Chris from CFBMT was my counter. My mom is in my sectionals video, not just cheering but keeping rounds for Neal and myself as we went along. AWESOME!

Thursday March 31st I did my one and only round of WOD 11.2. That WOD went as follow:

15min AMRAP

9 Deadlifts (#100)

12 push ups (game style)

15 box jumps (20")

First thought...another AMRAP with light weight? YES! This workout left me more sore than Murph! This workout was all about moving. DONT STOP MOVING! I'm serious...light weight till about round 10 but JUST KEEP MOVING! And that is what I did. Thanks to my judge Coach Heather Reed and my fellow competitors and friends that came to watch, I was able to move through this workout not thinking about slowing down. Want to know what kick my butt on this workout as well as others? Push ups. No joke. Who would have thought that push ups could hurt so bad! While 15mins might seem like a short time....think again! When 15mins was called I had 13 full rounds and 5 deadlifts in the bank. Yes I'll take it!

Saturday April 2nd I went up to Central to help judge some of our clients who were taking on 11.2. This was actually fun! Talk about some HUSTLE! These people were moving and grooving! I enjoyed getting to see some of my Trojan Challengers, Bootcampers, and classmates take on this WOD 11.2. I'm so proud of these athletes and how far they have come.

Dani Johnson

2011-03-30T10:35:00.002-05:00

This weekend a bunch of Crossfit Central Coaches traveled to Dallas to hear Dani Johnson speak. Let me tell you, this lady was AMAZING! She has not only overcome so much but has done A TON to help others such as feeding 4500 orphans a month! WOW! I could tell you her message but put it this way...I took 22 pages worth of notes!! WOW! Yes that good! She gave the same message but it spoke to all of us in a different way which is interesting. I'm more than happy to share my experience with you but if you get the chance...GO SEE HER...worth the trip!

Give This a Try...

2011-03-24T06:00:00.000-05:00

Bootcamp Battles...

2011-03-23T20:46:00.000-05:00

Good Luck keeping up with this crew....

SicFit Video

2011-03-23T06:00:00.000-05:00

Watch more video of A Look Into the Counter Culture on sicfit.com

Beaumont Visit

2011-03-20T21:36:00.006-05:00

This past weekend Duke and I traveled home to Beaumont to see the family and friends! I do have to admit it was one of my best weekends. When I got in town I went to see my parents at a church luncheon but since I had Duke we didn't stay long. Then mom and I went to Mcalisters Deli because they allow dogs on the patio! After that Duke I went to see my Great Aunt Esther Locke. He was a HIT! Duke did so good there. He didn't jump on anyone and just soaked up all the attention and enjoyed it. I will have him in training to be a therapy dog soon. Next it was nap time! I then went to get my hair cut by Mrs. Tammy White (AMAZING!). She always finds a way to squeeze me in for when I come in town. I then met my mom at CF BMT for a workout :) I LOVE LOVE LOVE the fact that my mom and I share this passion. I got to see her PR on Push Press...and flip tires!! See video below! After that I headed to Cheddars to have dinner with my 2 best friends from BMT...Brittany Bryant (left) and Shelley Varnado! We were there from 7:30pm-11pm catching up on life. These girls are AMAZING...the world is not ready for them! Brittany just got engaged and Shells is 6mths preggers with a baby boy (pic below)!

Since 11pm is LATE for me, I went home, showered and went to bed. I got up on Saturday morning and headed to CF BMT again to redo WOD#1 for Sectionals! My mom joined me after she went to a Harley event with my dad that morning. She now knows the importance of sectionals so she wanted to come cheer me and the others from her box along. It was alot of fun! I did improve my rounds all thanks to a better rope. SOOOOO worth the purchase. Below is a pic of mom and me post workout, just hanging out....after she showed me her pull ups! After lunch at Jason's Deli with mom, I raced home and changed into boots and jeans so I could go run errands with my dad...on the back of his harley! We went to the visitors center to get maps for their upcoming trips as well as to the harley store. This was my first time to ride my dad's bike so it FUN and a great way to work on my tan :) While my parents got all dressed up and headed to a ball...I showered and put on boots and jeans again to go on another harely ride with Matthew to eat sushi! Matthew never fails me on the sushi...AMAZING! Sunday I got up and left for ATX as my parents were leaving for church!

It really was a great weekend in BMT. I'm one LUCKY girl...

St Patricks Day 2011

2011-03-20T20:46:00.003-05:00

Yep that is my attire for my Relentless Bootcamps on St Patties Day! I posted it the night before just to "warn" my bootcampers what was in store for them. I have to admit sparkley green inch long eyelashes took my vision to a whole new level. I suddenly felt the need to wink at everyone...or flutter my eye lashes! Needless to say...it was fun!!

Above is my 6:30am class at Jack and Adams! They took on the following workout to celebrate St. Patties day!

3rds

17 Goblet Squats

17 Swings
17 SDHP

17 Wall Ball

* Don't set your kettlebell down till the Wall Ball*

Why these crazy reps? March is the 3rd month in the year...St. Patrick's day is on the 17th and 4 rounds because a 4 leafe clover has 4 leaves :)

Above is Carrie McDonald and myself post bootcamp!

You didn't think Duke was getting out of this holiday did you?

Irish Blessing

May the road rise to meet you

May the wind always be at yoru back

May the sunshine warm upon your face

And rainfalls soft upon your fields

And until we meet again

May God hold you in the hollow of his hand.

Whats in Your Fridge?

2011-03-14T10:28:00.003-05:00

My Aunt B thinks I should write a cookbook/book on how to or how I stay on top of my nutrition through the week. I just tell her organized and planning. Organization is my strong suit which makes cooking for the week pretty easy. I LOVE "working my plan"; checking things off my list. Its So going to the grocery story with a list checking things off my list is exciting to me. Its like a game in my head...how efficient can I make my week?

The video below is what my fridge looks like for the week and how I stay on top of my game, especially with sectionals starting this week!

Real Biz Seminar

2011-03-14T10:18:00.001-05:00

Real Biz Uncensored was an amazing event. Jeremy Thiel, Web Smith and Zach Even-Esh left all of the participants with loads of business knowledge and inspiration. SXSW artist Kosha Dillz gave a special performance just in time to pump up the energy for Gary Vaynerchuck. We were honored to have Gary Vaynerchuck as a guest speaker, sharing his social media and business genius. All attendees left with Vaynerchuck's latest book The Thank You Economy. Thank you to everyone who made this event a huge success.

Folks BIG stuff is coming...just be ready...

Squat For Beads!

2011-03-09T10:47:00.016-06:00

Thursday was Fat Tuesday....if you didn't know. "Mardi Gras" is french for "Fat Tuesday" referring to the feast one eats prior to the season of lent which begins today! In honor of this, I celebrated Mardi Gras in all ways possible in the fitness world. Below is how my AWESOME day went!

It started out at 5:30am with the awesome Crossfit Runtex crew where we took on Fran (21-15-9 Thrusters 65#/95# and pull ups). Fran is ROUGH. What better way to make it "fun" than to throw in a Mardi Gras mask. This fun little Mardi Gras mask landed me a 4:14rx Fran...HECK YES!

What would you do if your Coaches showed up looking like this?? AND kicked your butt?

Next was the 6:30am Brentwood Relentless Bootcamp! Such troopers at 6:30am!
Since Mardi Gras was "discovered" on Feb. 24th, 1857 and is 47 days prior to Easter the "Squat for Beads" workout went as follow:

2x (Feb. is the 2nd mth in the year)

24 Russian Twist (24th day)

21 Med Ball Sit Ups (1+8+5+7 = 21)

47 Squats (days till Easter)

However my LUCKY AMers got to do a med ball run. This was to symbolize "fat" Tuesday (hints why the med balls are at their belly) as well as a parade (which was the run part)

While they performed the squat portion of the workout upcoming Relentless Coach Chelsea Ross (twitter: @Chels_Ross) threw beads!! After bootcamp it was on to my clients! They got a huge kick out of the fact that I was in costume for the holiday! Below is a pic of Terri Mitchell and myself. Terri is an aquatics instructor also a PTA and an AMAZING woman! She had more beads than me...she must have been doing something right! LOL Round One of my day was over and it was home for lunch and time with Duke. Poor Duker, I made him put on beads and take pics...he was trilled...can't you tell!?

After lunch, Duke and I loaded up and headed north for Brentwood Bootcamp! Lucky for them they got to enjoy the same experience as the AMers did (minus the Fat Parade Run)

The 5:30pm-ers got creative with the mask...it went on kettlebells or on their med balls (Birthday Boy Tim said "Its Wilson!"...I about lost it, LOL)

Way to go AMAZING RELENTLESS Bootcampers! Y'all rocked this!

New Bells!!!

2011-03-09T10:36:00.004-06:00

In the past 2 weeks 3 of my Relentless bootcampers not only got new kettlebells but they went up from the weight that they were using previous!!! Watch out they are ON FIRE!!!!
Chi in the 6:30am Jack and Adams (sorry I tried to make it rotate a zillion times)
Tara in the 5:30pm Brentwood recieved hers as a gift for her 42nd Birthday!

Sonya in the 5:30pm Brentwood Bootcamp

Team Domination!!

2011-03-08T20:55:00.004-06:00

Early January, this group of Trojans started the Trojan Challenge, hosted by Relentless Bootcamp which is powered by Crossfit Central. These people added in extra workouts, cleaned up their eating, logged their activity and food, met for additional workouts and had body comps done before AND after. Let me tell you folks, you would be AMAZED at the results these Trojans recieved! (above) Team D Post 1st Benchmark! (above) Team D members during extra WOD
(above) Team D Post Final Results Congrats to Team D's MVP Ashley Sorvillo! Ashley not only saw results, but she was HUGE team player. I know this pic doesn't show her face, but it was tooooo good not to use.

Lets Build A HOME!!!

2011-03-06T06:00:00.000-06:00

Crossfit Central is changing lives, not only via fitness but by building a house with Habitat for Humanity! I am SUPER pumped about this project and even more pumped to be a team leader! While I haven't had to go through some of hte struggles some of these people have, I do know the feeling of calling a place "home". I would love to have you on TEAM PIERCE!!! More details to come!

Incase You Missed It...

2011-03-05T15:10:00.001-06:00

Even thought I don't like the word "diet" and they use it frequently....In case you missed it...check this out!
http://abc.go.com/watch/nightline/SH5584743/VD55115937/nightline-301-caveman-diet

Lisa Tanner

2011-03-05T14:40:00.003-06:00

Meet Lisa Tanner! Since Dec. 8th Lisa added in pilates and 2 cardio sessions to her 1x/wk weight session with me. She also started cleaning up her way of eating and as of Feb. 24th she was down 4.8% body fat!!! She also was able to add in 5 more push ups/min, 5 more situps/min as well as 4 more squats/min! She is stronger and moving faster! AWESOME work Lisa...you make me proud!

Paleo in a Nustshell Part 2: Exercise

2011-03-03T06:00:00.001-06:00

Paleo in a Nutshell Part 1: Food

2011-03-02T06:00:00.000-06:00

1st MUSCLE UP

2011-02-27T17:11:00.004-06:00

After looking at rings for 12mins during Fittest Games (as well as during Regionals last year) I was determined to get my muscle up soon. Erin and I had been working on this movement/skill. Erin is a fellow Crossfit Central Coach as well as my accountability partner....she is GREAT! We decided that we were going to practice these...ALOT. Well last Wednesday we had a short workout so we cleaned up the bars and pulled out the rings. Fellow coaches were chillin/recovering but we went to work. After a few trials, I remembered my flip camera and retrieved it from my bag to film our efforts. At one point Erin ALMOST got hers and David said, "Erin, why don't you have your muscle up". Alot of the other coaches gave him a hard time saying that was harsh! LOL...but look what it did....

You Tube will NOT let me embed this in here but HERE is the link!

It was my turn. I tried, Em tried, I tried and BAM.....check it out!

You Tube will NOT let me embed this in here but HERE is the link!

I cannot believe we got this on film! It is AMAZING! I cannot thank my crossfit family enough for being excited for me. This includes when I posted it on facer all the positive comments I recieved from people and the carry over excitement into this past weekend when I saw crossfitters from other boxes in person. HUGE shout out Erin....we can check this off our list!!!

Triple Threat Throwdown - Milestone Crossfit

2011-02-27T16:37:00.003-06:00

Well I went up to Milestone Crossfit's Grand Opening to support a few lifters and ended up jumping in the competition (I think I actually took Crystal's place). They were explaining the workouts and I was warming up. The workouts went as follows:

WOD #1:

4 rounds

15 deadlift - 95#

15 Burpes

WOD #2

400m Run

30 pull ups

WOD #3

8min AMRAP

16 wall ball - 14#

12 Box Jumps

8 in and outs

WOD #1 - Well the first workout might look easy...it was a GASSER! I'm not kidding. The trick? Don't stop. Serious. Pick up the bar 15 times then slam yourself on the ground 15 times. It was more difficult than I thought. I finished in 4:15!

WOD #2 - The run not bad...the pull ups. Since I have never attempted butterfly in comp I decided to do it this round. Well only about 3 of my 7 attempts counted so I switched to regular kipping. I did have to drop in between and re grip on the bar. This is something to work towards for sure; Butterfly and 30 unbroken pull ups. I tell you what, my arms were VERY sore after this!

WOD #3 - No lie in and outs kicked my BUTT! I got 5 rounds in but it wasn't easy. Out of all of that in and outs were the worst part! How sad is that! I guess I should add them to my list of things to practice LOL!

How did things end up? Check out the photo below....Crossfit Central takes the podium (thats me on the left, finished in 3rd)! Not to bad for someone who walked up and jumped in a competition!

This was a GREAT event and well attended! I loved seeing the different boxes come together to support each other during their grand openings. I cannot thank my fellow Central people enough for the coaching and encouragement during the event. It was great to meet new crossfitters as well. Also huge shout out to Lynn-Dell and Kim (who attend their first crossfit workout prior to the competition) for keeping up with my bag during the whole event LOL! Its like I was telling someone, this might be an "individual competition" but its like we are all working together. Everyone wants everyone to do their best and have great success. I cannot tell you how many people hugged my neck or high fived me because I got my first muscle up. Now THAT is family!

Kim's 2 daughters and Marc showed up for the last workout. After watching the last workout they played in the jump house then joined some of the other athlete's kids in jumping on the box and picking up the med balls. Today Kim sent me the pictures below. Her littlest one Maggie who is 6 re built the last WOD at their home. I was also informed that she was throwing a basketball against the house. I think there is a potential crossfitter...what do you think?

Austin Half Marathon

2011-02-20T19:32:00.002-06:00

Today I ran in the Austin Half Marathon!! Once again, this is the ONLY picture I have from this race because my family ran!! The picture above is my 16 year old cousin, Sadie, my dad's brother, Uncle James and myself. My Aunt who rocked the 5K is taking the picture. I feel like the course is different every run but I really enjoyed the challenge of this one. I ran with a good buddy of mine, Shane. It was nice to have company along the way! I also really enjoyed seeing the spectators as well....Jess, CP and Melisa at miles 2 and 8!

A BIG thank you to all those that came out to support the runners of all the races, it means alot to see your face out there.

"A family that runs together, stays together"

The Fittest Games

2011-02-19T08:32:00.008-06:00

On Sunday Feb. 13th, I participated in The Fittest Games. This was a well run event hosted by Crossfit Central. We couldn't of asked for a better location or weather. It started off a little cold but then warmed up. I actually ended up sunburned! I was VERY lucky to have Jess in my heat (check out her interview on SicFit...she KILLED WOD 3) She kept me going in the right direction...you know I'm easily confused.

WOD #1: Gasser

30 burpees with parallet jumps

gasser (across football field)

30 Dumbell (35#) Snatches

Gasser

30 Dumbell Shoulder to Overhead (35#)

Gasser

My time: 5:06 (see below)

WOD #2: Bear Complex

3RM wt.

My score: 115

Bear complex goes like this: Clean or Squat Clean, Front Squat to thruster to back squat to back over head and tap the ground. The bar cannot rest on the ground during any part of this. I started out light and went up to 120, but coming back over my head at the end I couldn't lock out. But I'm happy with 115!

WOD #3: Gymnastics

2 Muscle Ups - ?? Toes to Bar - ?? Double Unders

* There were 5 rounds to this , the Toes to bar and Double Unders got lower in reps as the rounds went.

Here is the thing about this one. I cannot do a muscle up...yet. I'm still working on progressions. However I used the time during this WOD to get some coaching. And I was able to get slower to a muscle up than I have ever been :) I'll take it!

WOD #4: Track Workout

200m Run

15 Snatches (95#)

400m Run

15-12-9 SDHP and Push Press (65#)

200m Run

This was my favorite, as well as the hardest workout. I orignally planned on power snatching it up and then overhead squatting it but after a few of those it wasn't working. I even have pics of me doing this and having to balance the wt on one foot. I thought I"m just going to try a squat snatch and OMG it worked! I tried another one...it worked! I thought gosh dang, I'm just going to keep with these. Imagine that corect form worked! I got done with my 400 and did as many unbroken reps of the SDHP and Push Press as possible. Then finished with the 200. I also had the BEST judge out there, Mrs. Heather Reed; a fellow coach and STRONG motivator. Thanks heather!

Also HUGE thanks to the volunteers of this event as well CP and John who followed Jess and me around taking pictures!

Watch more video of The Fittest Games Challenge on sicfit.com

The Tanners

2011-02-16T08:29:00.003-06:00

Meet The Tanners! This is Gary Tanner and his daughter Lara Tanner. I have been training Lisa, Gary's wife/Laura's mom for awhile and she is strong as ever and a real go getter. I started training Gary in their home a few months ago. While Gary and I are working out, Lara is in the room working out as well. She practices her ballet, jump rope, gymnastics; she has a TON of energy! Lisa and Gary are doing a GREAT job at setting a positive example for their daughter. They are showing her the importance and value of leading a healthy lifestyle which includes physical activity. I think it is wonderful what they are doing. Actions like this has bigger impact on children than you think. Nice work Tanners!

Form 3

2011-02-09T15:41:00.004-06:00

“I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, everyday, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids. With these words I can condition my mind to perform every action necessary for my success. I will act now. I will repeat these words again and again and again. I will walk where failures fear to walk. I will work when failures seek rest. I will act now for now is all I have. Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now. Success will not wait. If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person.” - Og Mandino

This past weekend I was lucky enough to attend Form 3 with a bunch of different women in the community. It go waaaaayyyyy more out of it than I thought I did. I even got to see and visit with Leah Goldstein from Crossfit Katy! During this session Coach Jessica talked about Strength and Beauty and how we as females view ourselves. We always tend to only see the negative. So what we did was we wrote on a slip of paper 5 things we didn't like about our selves and burned it...literally. This was very powerful. I have a new view on negative comments that I have created upon myself.."just burn it". After Jess spoke, Coach Crystal talked about food and eating and the benefits of eating healthy! She also talked about her experience with food and the battles she overcame as well as the awesome results not just physicall but mentally regarding eating. She has an AWESOME Fuel 21 program...you shoud look into it! We also worked on our vision boards (I created a vision book). This is the same as a board but in a book. I am always going to add to it and it has room to grow. This was great because we had a zillion women sharing dreams and goals and being very open about them and not afraid. It was powerful! Want sweet dreams? Look at your vision book before you go to bed (more to come on this book later)!

I will act now...

Jay van Bavel

2011-02-09T15:29:00.002-06:00

Meet Dr. Jay van Bavel! I have been training Jay since Dec. 5th, 2008. Jay recently "went paleo". He now logs his food on a google shared document that I have access to so I can provide feedback. During the past 60 days he has lost over 10lbs, 8 inches and 3.5% bodyfat. Jay works very hard during his sessions with me, as well as doing some of the workouts I have sent him on his own. He also goes on bike rides on the weekends! Nice work Jay, keep it up!

T/Th @ Jack and Adams

2011-02-04T06:00:00.001-06:00

6:30am Jack and Adams isn't letting a little cold slow them down! They are showing the med balls and Kettle bells whos boss! Nice work Yall!

If you are interested in join this AWESOME group dont' hesitate to contact me!

KPierce2010@gmail.com

Brentwood Relentless Bootcamp

2011-02-03T06:00:00.001-06:00

5:30pm Brentwood is not only toughing out the cold, but ROCKING the kettlebells!

See y'all tonight at 5:30pm!!

No Chasers!!!

2011-02-02T10:22:00.002-06:00

I'm actually proud to say that I do not have any pics of me running the Houston Half Marathon on Sunday. It isn't because I looked liked a drowned rat from the rain and humidity and refused pictures. I don't have pics of me running because my family was to busy running in various races of the Houston Half Marathon and 5K! How AMAZING is that? No one chased anyone from mile to mile. My Aunt and Parents ROCKED the 5K and my Uncle, cousin and myself flew through the Half. I have a wonderful, active family and I'm proud of each one of them. 2012 NO CHASERS!!!

Marilyn Kounnas

2011-02-02T10:00:00.003-06:00

Meet Marilyn Kounnas! This BUSY BEE and I have been training together since March 4th, 2007! She recently buckled down and started food logging, watching what she ate, as well as added 1 yoga class and 2 walking sessions per week in addition to our weekly weight training. Doing this she was able to drop 8lb and 8inches OVER THE HOLIDAYS (12.10.10-1.25.11)! Nice work Marilyn, I cannot wait to see you FLY past your goals!

Clayton Manzer

2011-01-28T06:00:00.001-06:00

Meet one of my best friends, Clayton Manzer (@claytonmanzer). This is us in 2010, just before the Houston Marathon, at the expo. I think this picture is VERY funny because it shows how far both of us have come. See, this picture was taken just after Clay had made fun of me for eating a 1 block zoned paleo snack (1/2 cup of blueberries, 1 boiled egg and 3 almonds) that I pulled out of my purse. I was doing Crossfit Central's IAM Challenge.This is the morning of the race. Clay is running the half marathon...weighing in at 315lbs. He also did Austin half in Feb. 2010.
Clayton started Crossfit Beaumont in February 2010 and shortly after he went paleo. His results have been LIFECHANGING! He is currently down to 265lbs, and is leaner and at his strongest EVER. Below is him performing the push jerk during the Crossfit Katy Comp this summer...his first comp which he placed in the top 10. Way to Go Clay! While these pictures only show the physical change Clay has experienced it doesn't compare to his energy level, his way of eating, his strength, his speed. I am VERY proud of Clay and everything he has become. Love You Clay!

Repping the Double Cs!

Did I mention he is a HOTT firefighter?