Lisa Bender Thiel

Choose to be an Athlete - 2012

2012-02-01T16:29:00.005-06:00

Choose to be an Athlete. from CrossFit Central on Vimeo.

Until recent years, when people asked me if I was/am an athlete - I'd answer "I've always been athletic" - never bold enough to say I AM AN ATHLETE.

To me an athlete was someone who competed in a professional, structured arena. Man, WAS I WRONG! Everyone is an athlete - if you show up - move - jump - pick up weight - play - try new feats.... YOU ARE AN ATHLETE.

Our Trinity Training Systems marketing geniuses have put together campaign to remind us all that we are athletes! Own it - Live it - Enjoy it!

Get Your House in Order!

2012-01-24T18:37:00.003-06:00

We consistently talk about setting goals, achieving and accomplishing our dreams. But without faith and getting our spiritual and emotional "house" in order, your physical and fiscal goals cannot be fully received. Setting goals is only half the story. Where does our focus lay?
WHAT: Setting Goals in Order of Importance
We know that goals are important and most of us know that we need to set goals in 5 specific areas of our life.

Spiritual - Emotional - Mental - Physical - Fiscal

WHY: Without spiritual and emotional grounding all other goals are impossible.

We alone are not strong enough to stay grounded.

It might seem weird or uncomfortable to talk about faith and spirituality in a work setting. But how do you separate the two? Whether you get spirituality from meditation, yoga, church, or prayer - connecting with something BIGGER than yourself is how progress is made!

Without a faith nothing else "works".

BOOK of JOSHUA 24:15

"But if serving the LORD seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living. But as for me and my household, we will serve the LORD.”
Joshua took responsibility for the spiritual life of his family (aka: personal/spiritual growth) before he focused on the leadership of his country (aka: fiscal/physical goals). He stresses that when leaders put the community first both the family and the community suffer. However, if you focus on getting your House in Order - get you/your family's spiritual life on track then both the family and the community will flurish.

Mr. John Henry McDonald:

Our country tells us to set goals in this order...

Make a lot of money (Fiscal)

Don't be fat (Physical)

You should have a degree (Mental)

Read self-help books (Emotional)

Pray more (Spiritual)

John Henry says - WRONG!!! In order to set powerful goals, you must first pay attention to your spiritual and emotional goals and mindset. Your physical and fiscal goals will only be fully realized when you thrive in these two areas.
Build a relationship with YOUR God (Spiritual)

Focus on the relationships that mean the most to you (Emotional)

Fill your mind with positive/productive material (Mental)

Lose 5% body fat, 5 strict muscle ups in a row (Physical)

Anonymously give away $100,000 (Fiscal)

HOW: Getting your House in Order is a personal journey but like anything else it begins with focus - remember that what you give attention to grows! Assess your daily actions that we mentioned last week and find a way to grow and nurture your spiritual/emotional health FIRST.

Here is what I am doing - what are you doing?

Pray daily 2 min or 20 min - just get it done!

Attend weekly Bible Study - keeps me on track

Surround myself with likeminded support system/friends!

Try Outs aka Test Yourself

2012-01-16T19:41:00.004-06:00

In preparation for Sectionals - Regionals - and The Games we've started getting some metrics to determine who/how to put the best CrossFit Central team together.

We had some great WODS - challenging and FUN. Take a look at what we did - try 'em - let me know how it goes!

Monday:

a) 30 Squat Cleans (135/95lb) then immediately a Butcher Suicide (15m/30m - 180/90lb)

b) Helen

Tuesday:

a) Max HSPU strict - rest 2 min -

b) 2 Min AMRAP HSPU anyway

c) Games 2008 WOD 5 rds: 5DL (275/185lb) 10 Burpees

Wednesday:

a) 5 min to find Chest to Bar Max Weighted pull up

b) 2 min AMRAP Chest to Bar pull ups

c) Run 5k

Friday:

a) Max UNBROKEN Double Unders - rest 2 min -

b) 2 Min AMRAP Double Unders

c) 500m Row - 5 Muscle Up + Dip - 5 Front Squats (225/165lb).....400/4/4 - 300/3/3 - 200/2/2 - 100/1/1 12 min cut off!

*don't make the muscle up + dip more complicated than it is - just do a muscle up then a dip while still in the rings then repeat!!!

I Am CrossFit - Civil War 2012

2012-01-08T21:06:00.004-06:00

The is the 4th consecutive year of the I AM CROSSFIT challenge. This year I am not coaching a team - which is bitter sweet for me because I LOVE THIS CHALLENGE! It's the start of a new year - energy is high - excitement is everywhere - Carey's goal setting always ROCKS - the WOD is fun (and short) and I get to witness 100+ people make changes to better his/her life!

The challenge is not just about fitness or losing lbs - it ends up being a catalyst to life changing habits. We have an estimated 95% success rate for this challenge and often the next Success Stories start right here with I AM CrossFit!

This year we've added a new twist to the challenge - calling it the Civil War - and pitting each of our facilities up against one another! Winners will be declared by comparing stats such as - body fat lost - lbs lost - WOD time improved - and participation in weekly food and WOD logging.

My stats at the beginning of this challenge are almost exactly the same as last year. I am not sure how I feel about that but it is what it is and it IS a start to the season of FOCUS - GOALS - SUCCESS! 3.2.1. GO....

2010 Stats

2011 Stats

2012:

Time: 8:08

Weigh: 148

Body Comp: 15%

Melissa's Success Story

2012-01-06T16:10:00.002-06:00

Since joining CrossFit Central I have lost 50 pounds, 12% body fat and 3 dress sizes. I am in the best shape of my life and only continue to get better.

Read all of Melissa's story HERE. Don't stop here - we have 18 similiar stories from 2011!

Another kinda "whine"

2011-12-19T16:13:00.004-06:00

You don't appreciate how GREAT you feel until you feel a little lousy :(

Something old: sore throat's been hangin on for a few days now.
Something new: earache - never had one before - never want one again.
Somthing borrowed: caught a fever from someone..... tried to give it back in a day!
Something blue: my spirits since I can't eat, drink and be as merry as I'd like to be...

Hope this illness knows about CrossFit....intense but short!

Metamorphosis

2011-12-11T20:16:00.008-06:00

This weekend Jeremy, a crew from CrossFit Central, and I made the annual trip to CrossFit Dallas Central for the All Cities Open. I'd been looking forward to this event since registration opened!!
I love the crew from CFDC (I learned this wekeend that's what folks in the "know" call it!) - Jeremy and I both took 1st last year so it's a "special" event for us - and I knew that the competition would push me (Candice Ruiz!!) and the WODS would be unique.
Competition and success is an odd thing - this weekend I walked away with the following observation of my "competitoin evolution"

Eyes of a child (2007-2008):
everything is new - just particpating is the "high" - there are no expectations - everything is a PR - do something you've never done, repeat! - strategy is not a consideration - excitement gets you thru - workouts are as exciting as competitions - win?
This is truly the "ignorance is bliss" phase and has a life span of about 18 months. I didn't know what I was getting into and that wasbetter that way. I didn't know if I could do it and that was exciting!

Hunger to prove (2010-2011)
talent is there and not fully expressed - expectations turn into goals - PRs happen with intention - get better everyday - break records weekly - learn new skills b/c it's possible - workouts are practice and competions are the "high" - competiton is a test that is always aced (learning is as important as performing) - win because you can!
This is the "I think I can, I think I can, Oh SHIT, I CAN!" phase and lasts until you have said amount of success. Enjoy the accomplishments, I know I can and I DID!

Performing for Expectations (2011-ENDED Saturday 12/10/11)
talent is still not fully expressed - expecations are set and demanded - PRs happen but they "should" - get better everyday - learn new skills b/c everyone else had them last year - workouts are practice and competition is the work - win because it's expected!
This is the "no room for celebration" phase and lasts as long as you let it! It's "expected" if you Do and you're damned if you Don't.

ACO was the 2nd competition I've done since The Games and honestly I haven't been sure how I feel about competing. I had let the stessors that make competition great turn from Eustress (good stress, pumps you up, sparks your system for the task at hand) into Distress (bad stress associated with negative demands, energy sucker). All stressors are self inflicted - I know it and that is why I know that I have the power to change my 2012 competion phase!

Another New You (2012.....)
it's a sport...that's ALL...barbells, burpees, atlas stones, rings...a GAME - it's the most rewarding thing ever - talent is not fully expressed and it's time to find out HOW to make it happen - new skills and PRs are sought after and celebrated - it's about what can be done not what should be done.

Hire-able Offense!

2011-11-29T10:56:00.001-06:00

What does it take to make it big?
What does it take to accomplish your dreams?
What does it take to be a part of your dream team?
One characteristic keeps coming up when Jeremy Thiel and Carey Kepler assess the the questions above or more importantly when assessing a possible new employee/coach. What is the "must have" ingredient?

Self Initiative

Readiness and Ability in Leading ACTION

This could arguably be the number 1 factor in being successful. Think about things you've accomplished? What did you do to "get it done"? Think about things you "want/wish" were happening in your life? What ACTION could YOU take to make it happen?

Post answers to comments:

What areas of your life have you shown SELF-INITIATIVE and what happened?

Triune - Fall Edition

2011-11-27T10:34:00.001-06:00

Open publication - Free publishing

OG Coaches from CrossFit Central - The Triune on Vimeo.

RedBlack Gym - The Next Level in Training from CrossFit Central - The Triune on Vimeo.

What gets me EXCITED!

2011-11-17T10:34:00.002-06:00

Who wants to be a millionaire?

2011-11-09T20:26:00.006-06:00

One of the most successful men I've had the pleasure of knowing, Mr. John Henry McDonald, recently shared some of his tips to a select group at CrossFit Central.

Below is a summary of his Top 10 pieces of advice given to him by his mentor before he made his dreams come to reality.

Live within the confines of the day

Say what you do

Do what you say

Be on time - 15 min early is on time - on time is late

Persist (like running water!) and you will win

Make mistakes and you will learn

Don't take yourself too seriously but take others seriously enough

Study your subject

Attire displays respect

You can't out give a giver

Sounds simple right?

Just remember simple does not mean easy!

Setting my path for 2012

2011-10-29T21:16:00.003-05:00

I believe in visions boards - I believe in written goals - I believe in the power of intention.

One is not enough! Above are 2 mini vision boards that focus on one specific area/goal.

A classic! Nasty Girls

2011-10-25T06:15:00.001-05:00

Size Matters.....

2011-10-17T21:41:00.003-05:00

Needing to shed a few pounds, Robert, and his wife Jennifer, went on a diet that had specific recipes for each meal of the day. They followed the instructions extremely closely, dividing the finished recipe in half for their individual portions. Robert and Jennifer felt terrific and thought the diet was wonderful; they had never felt better, nor did they ever feel hungry.

As time progressed, Robert and Jennifer realized that they were, in fact, putting on weight and not losing it. They decided that they ought to check the detail of the recipes just one more time. It was then that they found their error.

There, in small print, Robert and Jennifer saw, to their horror: 'Serves 6'.

Funny but TRUE! No matter if you're Paleo or Zone or neither - the most important thing you can do to start improving your diet/nutrition is educate yourself.

Knowledge is Power. Here are a few tools to get you started.

Vulnerability to earn Loyalty and Respect

2011-10-09T20:41:00.007-05:00

Me, "stuck on my head" at Regionals 2010.

Clients love to see coaches workout – why?
It’s amazing to me that clients showed up to watch the coaches do the 2011 Sectional’s WODS - If we don’t do a coaches heat at Spartan 300 you can feel the disappointment in the air – and I’ve never had more “community support” than when I was “stuck on my head” unable to do HSPUs at 2010 Sectionals and again at Regionals 2010.
Last week Lance, Jeremy and I were at Lambert’s waiting for Big Mike to arrive for a birthday celebration. Big Mike comes in still wrecked from “Fran” that he did over 2 hours earlier. Like any CrossFitter, he gave us a play by play of each round, the energy he got from the onlookers in Travis’s class, and the unpleasant out of body experience that followed! But most importantly he boasted that several clients came up to him and expressed his/her appreciation of his performance – opened up to him about his/her transformation since joining CrossFit Central – or how one client got emotional as they told him of a life altering surgery and journey back to health. All this sparked by a 3:00 min WOD? Why? How?
Vulnerability!
As coaches (and leaders) we push our clients to give more than they have ever given. We ask them to venture outside their comfort zone. We require them to give up old ways and trust us enough to adopt new ways. Seeing Big Mike – or any of the coaches – practice what we preach, push our limits, and give up our comfort zones – elicits a response of loyalty and respect.
Showing vulnerability as a coach or leader does not show weakness! Indeed it brings you more influence and respect.
Pity or Respect:
Respect is earned through competence/performance. We respect an athlete’s skill to score, a speaker’s ability to influence, or a leader’s calm during stress.
On the other hand, occasionally sharing limits and frailty also earns respect.
You might fear vulnerability leads to pity or disrespect. In reality,
Vulnerability calls for respect! At CrossFit Central where results, people, and integrity are valued, often this type of respect begins with coaches and leaders.
“Followers won’t be vulnerable when leaders aren’t.”
Respect and loyalty:

Vulnerability, additionally, invites loyalty. When people are drowning you throw them a rope. When people see coaches/leaders doing everything they are asked to do – it creates a bond. We’re in the together.
“Courageous vulnerability leads to respect and loyalty”
____________________________________________
When does vulnerability go too far?

How do coaches and leaders earn your respect?_____________________________________________
Thanks to Leadership Freak -Dan Rockwell- for the inspiration for this post.

Two Years and Loving It!

2011-10-01T06:08:00.001-05:00

Lisa + Jeremy from 9th Street Films on Vimeo.

Jeremy and I are celebrating our 2 year anniversary in Clitheroe, UK with 50 amazing affiliates for our first Real Biz Europe.

Honor: Possession or Gift?

2011-09-23T23:13:00.002-05:00

Recently the CrossFit Central crew been talking a lot about Honor! The conversation got me thinking - is Honor something you have, something you give, or both?

My answer: BOTH! Before you can Honor others you have be be able to Honor yourself. Stand by your core values! Live by your mantra! Only then can you give the gift of Honor to those around you. Respect those who came before you and uplift those following in your footsteps.

Remember, Honor isn't just given in prolific - profound gestures! You can Honor those around you with simple acts.

Honor for Crossfitters:
Exercise Honor by jumping to congradulate a client on accomlishing a goal - running over to help a friend in need - side-stepping excuses to "live the code" - and pushing to the front of the crown to lead by example.

Athlete to Champion: 2011 Reebok Crossfit Games

2011-09-10T10:29:00.015-05:00

It's been 6 weeks since The Games and I realized I haven't mentioned them once on my blog. -How was it? How did/do I feel? What's next? There are so many answers to those questions....maybe that's why I haven't taken the time to tell you about it.
One word: AMAZING. In short, I showed up to have FUN, be EXCITED, and HONORED to compete in that arena. I am not sure I showed up to compete but I am sure I am OK with that. So often in life I wait, prepare, anticipate, visualize an event and then "miss" the event because I spent my time worried, hurried, anxious, nervous, focused.
I was determined to remember, cherish, experience every moment of the 2011 Reebok CrossFit Games! I was going there to be present - present to the accomplishment it was to complete - present to hear the crowd of 1,000s of people - present to appreciate the other athletes - present to the support from all of you. Mission Accomplished.

Where I was:
A year ago at the 2010 South Central Regionals, I got my first muscle ups in competition, I still couldn't do HSPU but mostly I didn't BELIEVE. I didn't see myself as an athlete - much less a champion. I spent the last year setting goals, training with the best (Coach JDP, Carey Kepler, and Lindsey Smith), creating vision boards, covering my mirror with phrases of strength, doing things that I had only watched others do. I worked hard and I had fun. I got outside my comfort zone and when I felt fear, I replaced it with ACTION.
I look back and remember days/moments that from the outside were trival but for me were pivital, tranformational, and key in reaching my goals. Here are a couple vivid memories.
My Gym Bag:
How did a bag transform me? "How can you be a professional athlete if you're not prepared with your equipment?", my husband asked! My bag of oly shoes, speed rope, tape, Trigger Point kit, sweat towel, etc became a ticket to The Games.
Do the WOD:
Of course you do the WOD!!! Well, not always - sometimes you modify, right? Just last week, Lindsey and I were talking about one of those WODs. Early last fall, we met to workout, I saw muscle ups and immediately starting planning my "modification" aka EXCUSE in my head. Lindsey sat by and watched - warmed up - then told me to set up my rings. Nothing was said until after the WOD but we both knew that by performing rather than pretending (not to be able....) I leaped closer to The Games goal!

Lindsey - Me - Carey

Where I am:

The 2011 Reebok CrossFit Games were everything I had hoped. I've never been more present to an experience.

Electric: The only way I can explain the feeling of being the first group to get to perform in front of the crowd after the Opening Ceremony.
W.T.F. this is AWESOME: I got to swim in the Pacific Ocean by the Santa Monica Pier with 100 of the fittest people on Earth.
Grateful: CrossFit Central had over 40 people travel from TX to CA to watch The Games - what a support system! I can't believe how many of you spent hours sitting by your computer watching the feed.
Special: Wow, Reebok treated us well.
Like a Kid Again: "The Killer Kage" was probably the coolest event all weekend. Who doesn't love monkey bars!
Today, I am not only an Athlete but know that I am a Champion! (verbiage borrowed from Carey Kepler) Year 5 of CrossFitting and year 33 of life - I am just getting started.

What's next:

I feel great - I am going to continue to compete - I am going to The 2012 Reebok CrossFit Games. I love the sport of fitness: CrossFit, more than ever. My goal is to use competition and the sport as an avenue to fulfill my Mantra: "Yes, You Can" As long as my participation, dedication, competition can lead me to just one person who's life I can change, I will continue.

Oh, and a little bonus The 2011 CrossFit Games will be on ESPN 2!!

In my face....

2011-09-08T17:08:00.006-05:00

The CrossFit Central Leadership team recently committed to a 12 week Leadership mentor course. Last week we dove into the book Strength Finders 2.0 by Tom Rath to find out what we were really GREAT at! Sounds simple, but as a lot of you will agree, we spend 80% of our time focusing on our (and other's) weaknesses. The idea of focusing on our teams' strengths was not only refreshing but overdue!

So, what am I?
Focused
Disciplined
Deliberative -- "fairly serious" "private person"
Restorative -- "identify what's wrong and solve it"
Harmony -- "don't like conflict" - this may show up as B.S.ers as talking about serious matters might uncover an area of disagreement

So, what I've learned this might look like to you?
Cold - Scary - Unapproachable - Intimidating - Put together/Perfectionistic - Unrelatable (is that a word?!)- Emotionless

In the course of the week, I had 3 people "coach" me about being more sensitive - showing my faults. "Bringing out the Charmin every once in a while!" In order to be the best person, leader, wife, sister, friend, coach possible I need to crack my shell. Show some emotion in my face, actions, words.

I realized that I am so focused and deliberate that I shut off the "human" and sometimes just see the goal in sight or the mission at hand. My promise to you is that you'll see me celebrate, you'll see me cry, I'll show you all more of ME and I want to learn more about YOU.

Hope we're all ready for this one.

Just a few Friday night photos - Zilker Relays

2011-09-05T20:25:00.004-05:00

Rich - who pulled me home the last mile....Realized I need/want to run more :)

Luis - who is in the CFC Endurance class and got "suckered" onto the team!

My heroes - they jump into ANYTHING and fear NOTHING! Kelly - Jessica - Courtney - Jo

Susan, my sister - because I love her and this photo is kinda cool!!

Ready for Zilker Relays......

2011-08-30T21:49:00.001-05:00

You don't understand - I DON"T want to do this!

2011-08-21T05:22:00.001-05:00

For years I kept my eating disorder a secret - partly out of embarrassment and partly out of the fact that "no one" will understand. NO ONE except maybe ALL of YOU out there who are dealing or have dealt with anorexia or bulimia. E.D.s are a crazy thing that take over and make you do things that don't make sense even to the person doing them.

I can remember many drives home from high school - crying - talking myself out of doing the inevitable.....devouring boxes of cereal and loaves of bread only to throw them up, head out the door for a run, then off to wait tables for the evening! I hated it so why did I do it?

It's not about the food - it's not about self discipline - it's about being in control - about numbing yourself from whatever it is for just a few minutes - it becomes a habit.
Habits are hard to break, especially when they are linked to your self worth.

Since my last blog, What's in my food log? - many of you have reached out for help or to share stories. I am not a therapist and what worked for me may not work for you. It's hard to know where to start so I am just picking one thing that may help you get closer to recovery.

Identify your Triggers

Start a log of the following:

What are you DOING when E.D. comes knocking on your door?

Is it after school/work each day? Is it Friday night when you don't have plans with friends? Is it Sunday afternoon when you're blue and lonely?

Start to notice patterns in days, times, and events that trigger E.D. thoughts.

What are you FEELING when E.D. creeps back into your life?

Do you want to binge/purge when you're bored? Is it when you're angry? Is purging your way of dealing with being overwhelmed? Do you feel helpless or out of control at work and respond by binging? Is it because you're lonely?

Start to notice feelings that trigger your escape via your eating disorder.

Does E.D. punish you for not being PERFECT?

Do you make a less than perfect presentation and punish yourself? Do you have 1 extra bite of nacho and decide "all is lost" so you fall into the rabbit hole of binging? Do you hate something about yourself so much - you must deserve this? Is it simply the TYPE of food that you eat that triggers the binge ie: pasta or cake?

Start to notice if your E.D. is a act AGAINST you!

Now what!?!

Identifying your triggers won't stop your actions. However, it can give you the access to avoiding situations or foods that set you off. It can also help you start to make plans and choices that break your habit. For example, if you know that coming home to an empty house after work is a trigger - join a 5:30pm CrossFit class, make dinner plans with friends, etc. If you know that having a terrible sales presentation is a trigger - call a friend, take your dog for a walk.

For me, binging and purging was a reaction to being overwhelmed! Anytime, I felt I had too much to handle or take on - I used E.D. as a drug to numb. While you're in the midst of an episode there is nothing else in the world. At one time in my life that was better than dealing with whatever I was overwhelmed by.

You'll find that often the desire to self destruct disappears and you're left with one huge ACCOMPLISHMENT - finding another way to deal with your feelings!

Give yourself a break - you're gonna have tough days but if identifying your triggers gets rid of just a few of your episodes. What do you really have to lose?

Deciphering the CFC Endurance Code

2011-08-18T15:49:00.006-05:00

Sometimes we forget as crossfitters we have our own language.
Elements may teach you how to squat and snatch but no one told you what AMRAP, WOD, 5x3, 1RM, 3RD, Rx means - did they?!
Now, imagine you throw runners' slang into the mix and you have to guestimate RPE, TT, or heck what your TEMPO pace is!?

Below is a cheat sheet stolen straight from CrossFit Endurance to help get you started with some of the very basics for your CFC Endurance class.

WOD = Workout of the Day

TT = Time Trial, All out Effort
Tempo= Reduced but consistent pace for Time or Distance. 100% is all out effort- Tempo range between 85% to 95%. or RPE of 8-9
ME = Max Effort. Typically working to a 2 rep max for 5 sets but not limited to. If 1RM PR is there take it, if not dont.
RPE = Rate of perceived exertion , See RPE scale below.
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
On the Minute = Start each set at the beginning of a new minute
OHS = Overhead Squat
"Unbroken" = if you come off the bar, you start that element again until completion
% percentage of weight = will be listed for personal and individual strength programming.
C2 = Concept 2 Rower
SS = Single Sport
3S = Three Sports / Triathlon
RX'd = Workout done with recommended loads
3x5, meaning 3 sets of 5 reps.
AMRAP= As many Rounds as Possible
1RM = 1 rep max

There are many many more and all of us were clueless about SDHP's at one time - so ASK! We forget we're crazy crossfitters sometimes!

An Austin Treasure - The Zilker Relays

2011-08-14T19:00:00.001-05:00

It's that time again - time for the BEST race in Austin, The Zilker Relays!

Why I love this race:

This was my first Austin running event in 2003 and the beginning of the life that I love

It's the only race still allowed IN Austin's Zikler Park ie: epic "Austinesque" course

I only have to run 2.4 miles and no one can tell if I am 1st or last (the beauty of relays)

Friday night race = sunset view of downtown and Town Lake = perfection

Hello - TacoDeli is the title sponsor!! Great food, beer, and live music

This year is particularly special to me because CrossFit Central is partnering with the Zilker Relays as the 2011 Community Sponsor! I can't think of a better Austin event to show our support for the entire Austin fitness/endurance community. In addition, our new CFC Endurance program just launched our ATX Endurance Team is debuting at this event! CrossFit Central Endurance is bringing 4 teams and several of your favorite CrossFit Central coaches have committed to run!

Why you should sign up ASAP:

It's the perfect distance for CrossFitters - short and sweet 2.4 miles

Hello - TacoDeli is the sponsor!

It's a family friendly event

You don't want to miss Big Mike, Megan, Melisa and DeLeon battle!

You don't want to miss what is about to become your FAVORITE running event in Austin.

Come support your CrossFit Central and community or better yet, run with us!

How do I register?
Each team will need to Register HERE. Then follow the instructions below so we can make sure you are included in the CrossFit Central Endurance community!

AFTER you register… DO THIS:
Email Melisa - the below details @ melisarehm@crossfitcentral.com:

Team Name:
Team Captain Name:
Name of Participants:
Division:

Want to join in on the fun, but don’t have a team?

No problem! We are helping people form teams! Email Melisa the below details @ melisarehm@crossfitcentral.com:

One thing missing....

2011-07-24T18:46:00.006-05:00

I leave tomorrow for Carson, CA for what will be my 4th trip to The CrossFit Games. I've been as an individual - a spectator - a team member - now an individual again.
This time I am more prepared and excited than ever.

What am I feeling?

EXCITED
HONORED
Ready to have FUN

My last minute check list includes:

*packed bags
*SicNight's Party outfit
*Jeremy Thiel by my side
*photos of my vision board (can't fit that thing on the plane!)

A few people have asked, "Can I bring anything for you?" "What can I do to help while you're gone?", etc.

Since you asked:

SEND ME POSITIVE THOUGHTS - THOUGHTS OF BELIEF - GOOD VIBRATIONS of any kind! I know they'll reach me in Cali!

Thank you for your support. Let's go DO this!

Cali Bound......

2011-07-20T19:57:00.002-05:00

Games Bound from CrossFit Central - The Triune on Vimeo.

What can CFE Endurance do for you?

2011-07-19T21:42:00.003-05:00

CrossFit Central has developed a new program for Austin's Endurance community. Carey Kepler and I have launched CFE Endurance classes - starting July 25th. GET STARTED HERE

This program is for you if you love running, biking, swimming - love 5ks to Marathons but you're always injured? Fighting IT band pain? Stress Fractures? OR if you're ready to trade your long hours of training for time with your friends/family all while getting FASTER race times.

Read how adding CrossFit and decreasing mileage helped Carrie meet her ultimate goal - qualifying for The Boston Marathon!

"I've always worked out. I've played sports. Gone to the gym. I ran. And ran. And after running, I'd run some more. I started with CrossFit Central to try something new. I had run a few marathons (at almost exactly the same pace) and was getting tired and frustrated with my lack of improvement. I started to dislike and dread running. After a few months of crossfit classes, I got the marathon bug, once again, and started training. This time, something was different. I was keeping up with people I had never kept up with before (and even passed a few). I enjoyed running again. I was stronger and felt lighter and a lot less frustrated. I was faster. My coaches took notice and paired me with faster runners, thus pushing me further. It was starting to seem as if running a trillion miles wasn't the key to gaining speed... I had tried that approach before, and yeah, it got me to the finish line, but it didn't get me there any quicker.

Marathon training progressed. I continued to get in some good mileage in long runs and speed work, but instead of running slow, easy miles on "recovery" days, I went to crossfit. It wasn't easy. The workouts were tough and I was worn out. Marathon time finally came. Was I ready? I ran so fewer miles during training compared to previous races. People I trained with ran more than I did. Race day was hot. I struggled but still knocked 10 minutes off of my personal best. I was happy but knew I could do better. I was hooked on my running/crossfit combo and decided to sign up for yet another marathon. Next thing I knew, race day was here again. It was cold and dry. A perfect day for a marathon. I shaved 7 minutes off of my last PR, qualifying me for the Boston Marathon (my ultimate goal). I ran the second half faster than I ran the first, which was something I had NEVER imagined doing before. It felt amazing. I have put in a lot of work and a lot of miles, but I would not have seen such improvement without the element of CrossFit. It gave me the strength and endurance to reach my goals. I'm stronger and faster now. And I love running more than I ever have before."

What's in my food log?

2011-07-16T14:19:00.008-05:00

I've kept a food log almost everyday since I was in high school. At one time it was part of my obsessive compulsive eating disorder. When I was anorexic, I logged only the number of fat grams I had eaten each day (limiting myself to 10) Later it became a mark of how many times in a day I purged (up to 5 times a day). At some point I stopped logging the purges and "bad days" and the log became a record of the good days in which I didn't purge at all (some months there were only 2 of these days). College and post college the logs transitioned into workout and food logs to make sure my calories IN were LESS than the calories OUT via long, masochistic exercise sessions.

It makes me tear up to even think about those logs - those days of torment and being controlled rather than in control. With every move, I've packed those logs in a trunk and lugged them with me. Today could pull them out and show you the path I've traveled with food.

Recently several people have asked, what does your food log look like? what do you eat? may I have a copy of your food log? etc.
I sat down to give 3 example days of "what's in my food log" - but it won't tell the whole story.
The truth is that it's taken over 4 yrs to get the body I have today, to transition to the food you'll see in my food log, to have the peace of mind to eat Amy's Ice Cream and NOT get up to "run it off" in the morning. And MY food log should not be YOUR food log.

The truth today:

I don't really cheat - it's not worth it to me anymore and I don't miss anything!
I eat 99% paleo, gluten free, dairy free
I don't overeat because it reminds me of my days trapped in a Bulimic prison
I eat for performance and log everything - even on vacations
I still enjoy wine, Mexican Martini's, sweets on occasion
I know my Zone blocks but don't zone each meal just end of the day totals

Today I still log my workouts and my food EVERYDAY. I do it to track performance, to remember PR's, to know how I feel when I fuel my body in certain ways. I write down hunger/energy/body aches/rita's I have at happy hour - ALL OF IT. My food log is my peace of mind - Write it down and it's one less thing taking up space in my head!

95% of the game is 1/2 mental - yogi berra

2011-07-12T19:08:00.003-05:00

If you're going to The CrossFit Games - you're fit!
Can we agree on that?
So now what?
At this stage in the game, mental preparation is more important than physical preparation.

Bender Thiel's Pre-Games Mental Training:

Vision Boards and Visualization the event I WANT to happen
Focus Phrases on my mirror - some of these are for myself, some are to my opponents
Music Association - pick a play list - turn it up - feel what I WANT to feel game day
JDP and Jeremy - my coach and my husband know me better than I do
Prayer

Do you train your mind as much as your body? What works for you?

The ORIGINAL Strong is Sexy

2011-07-10T21:48:00.004-05:00

Many women led the way for what I am able to be a part of today with CrossFit and The CrossFit Games.
Pudgy Stockton is definately one of those women.

Below are a couple excerpts from a NYTimes article. Entire article HERE

"In real life, strength is not a rocket shot or exposure to a wizard or a spider bite: you’re not weak one moment and superheroic the next. It’s a decision you make daily."

"There were strong women before Muscle Beach, pale, leotarded circus and vaudeville performers, stoic as caryatids as they lifted extraordinary weights. Even their names seem carved from stone: Minerva, Vulcana, Sandwina, Athleta. But Pudgy Stockton was something brand-new. Every inch and ounce of her body refuted the common wisdom that training with weights turned women manly and musclebound. She was splendid as a work of art but undoubtedly, thrillingly, flesh, blood, breath. "
"

A week of "coincidences"

2011-07-06T18:40:00.004-05:00

Midweek Mojo:
NO LIMITS.
in my world of NO LIMITS- impossible does not exist.
My strong becomes fast, my fast becomes hard, and
my limitations vanish. I dream with my eyes open to see
my vision more clearly, and what does it say:
YOU HAVE NO LIMITS. - Time to do work.

Never underestimate a girl who has made up her mind to WIN,
the only one who will be defeated is the one who questioned her DRIVE.

THANKS for the LOVE - AlyRXStar This post by Aly popped up today and it was just one of a few "coincidences" this week! Everything is as it should be.

CrossFit Central CFE Endurance LAUNCH

2011-06-30T19:01:00.005-05:00

Pictured are CrossFit Endurance Coach Melisa Rehm and her husband Rick after the Houston Marathon. Melisa is a lifelong endurance athlete. A year and a half ago, Melisa converted to CrossFit Endurance training and gave up over training, logging hours of miles and always being injured. Read her story below.

"In college my coaches would get mad when I did any sort of weight training or any form of exercise other than running. After college I continued to train with a popular running group here in Austin, where I logged 50 miles a week and was always dealing with some sort of injury. Now, training CF Endurance style 3 times a week, I average less than 20 miles a week. I am not injured and focus more on quality NOT quantity of training. With CFE I have been able to maintain my college running performance. My pace has not slowed down like I thought it would by running less and weighing significantly more (muscle, thank you very much) than I did in college. If anything, both the CrossFit WODs and training CF Endurance style has helped me become a stronger, more efficient runner. I can run harder and longer without getting fatigued as fast as I may have by just running or logging lots of miles.

Overall, this way of training only makes sense. I am able to do what I love without constantly getting injured. My workouts are short, intense, and to the point. The benefits of training this way are much greater than going on a long, easy run and more fun, too!!"

Who is CFE Endurance for? Runners, Triathletes, Endurance folks who are ready to join the future of Endurance sports. CrossFitters who like to run and jump into local 5k's or Sprint Tri's. ALL LEVELS

What does a week of CFE Endurance training look like? This program will provide 3 coached classes plus one CFE homework WOD. 2 days will be CrossFit/Strength based, 1 day will be tempo/hill/CFE style runs, finally you'll have 1 day of CFE homework. You can choose to do the homework on your bike, in the pool, or on your feet!

How do I get started? CFE Endurance Elements starts July 11th and will run weekly. M/W/Th 6:30am-7:30am. Sign up for 1 week of CFE Endurance Elements and you're ready for class! REGISTER HERE

Other questions you may have:

Do I have to race to participate in CFE Endurance? NO -our training is year round and not race specific.
Can I add CFE Endurance to my Relentless Bootcamp or CrossFit Indoor program? NO - this is a stand alone program - not a supplemental program.
I can't do a pull up, can I join? I can only run 400m, can I join? YES - just like all CrossFit workouts, these are scalable and will be accommodating for all levels.

CFE Endurance Elements begin July 11th. Classes begin July 25th. Location: Jack and Adam's Bicycles.
For more on CrossFit Endurance foundation and methodology, pick up the most recent issue of Competitor Magazine and visit www.crossfitendurance.com

Contact me directly for more information.

Just another week...

2011-06-29T22:15:00.002-05:00

Thanks Carey!

The stars aligned. Cali here WE....I come.

2011-06-22T18:11:00.012-05:00

Do I talk about what's to come? Do I just throw out some quick thank you's and "I'm excited" phrases? Do I break down the weekend day by day and workout by workout?
I still don't know what I want to say and the details of every day and every workout only matter because of what I learned from them - from the people - from the experience.

I learned that I can do anything with prayer - something I'd given up years earlier.
I figured out how to find the fire within when I need it. (Day 2 of Regionals).
I fell even more in love with CrossFit as a sport and as a community.
I was reminded that you stick to your game plan no matter what - I didn't on "Amanda" and I paid for it.

I realized do belong among the likes of Lindsey Smith, Carey Kepler, Candice Ruiz, Whitney Welsch, Ingrid Kantola, etc.
I realized that there are many many more people who believe in and support me than I could ever DREAM of.

Lindsey, Carey and I have been working toward this accomplishment for a year. We knew that a CrossFit Central Sweep was possible. But the South Central gals are tough - they are Games veterans - they are competitors! There were times when we all secretly had moments of doubt..... but more about ourselves than each other- than our training partners!

Hard work - Vision (vision boards) - Teamwork - Focus - and Fun made this a reality.

Thank YOU for the support - the emails - the facebook messages - the tweets - the yelling in the hot TomBall sun! I asked for "positive vibes" last weekend and you all did not disappoint. Your support, your energy, your support got me a tick to Cali. I am going to enjoy the journey.

Fun and Fierce

2011-06-13T21:18:00.012-05:00

JT challenged us with revamping our "game time" playlist.

Some old- some new - all get my JACKED!

5: Simply The Best

4: You Can Do It

3: On To The Next One

2: Give Me Everything

1: Move Bitch

Say it - Write it - Believe it - Make it happen

2011-06-12T14:56:00.002-05:00

Fun: what provides amusement or enjoyment; playful often boisterous action

Emotion: a conscious mental reaction; a state of feeling

Focus: a state permitting clear perception or understanding

Unknown and Unknowable vs Known and Knowable

2011-05-26T19:37:00.009-05:00

CrossFit's South Central Regionals are 3 weeks away and it could be easy to get caught in the "self-created pressure" of the competition.

This week I had several reminders from "the universe" that today is just that...TODAY. Your
performance today doesn't define you - your experience today doesn't define you or negate who you are - it's just where you were TODAY and tomorrow will be different...for better or worse!

My goal is to travel to Cali as an individual competitor BUT the truth is I don't know how the Regionals weekend will end up, how I will perform and ultimately how I will place.

But the Known and Knowable is this - I am a different person than I was 1 yr ago

I train differently

I think differently

I physically look different

I act "as if"....rather than hoping or wishing

I have done the preparation and put in time where time was needed

I perform at a higher level

In many ways I've already done what I set out to do! Remember the journey and appreciate the outcome.

Ingrid Kantola, Lindsey Smith, Jen Cardella, Alex Janss, Megan Parsons, Carey Kepler - you probably don't know that this week each of you changed my attitude and influenced me to appreciate TODAY and remember the journey. Thank you.

Spring Picnic: These people are for real...

2011-05-15T13:59:00.006-05:00

Friday night's community picnic was awesome! Most parties and picnics are an excuse to pig out - cheat - or just slip in a few bites of something that's not usually on your plate. NOT THIS CREW - either the CrossFit Central clients are scared of the coaches or they are for real about living the lifestyle. We had everything from kale salad, bacon wrapped dates, to crust less pizza bites to to along with the sausage, bison and burgers!

Thank you to everyone who joined us Friday night. PICTURES

Youth's Secret Formula, Found in a bottle or in a BOX?

2011-05-08T05:00:00.003-05:00

Being a part of CrossFit Central allows me the privilege of seeing people change their life! I knew that was part of the deal - but what I didn't know is that it would allow me to see people GET YOUNGER! We spend hundreds if not thousands of dollars on looking younger but the real fountain of youth is fitness and food.

Connie is proof that the fountain of youth is health and fitness. She is an amazing women who has inspired me in more ways than she knows! Take a look at Connie's REVERSE AGING!
She literally glows when you see her now.
Click HERE to check out her Success Story.

Connie before in Sept 2009.

Glowing- right?! Her skin is amazing - water, clean food, self-confidence found through fitness.

"I was invited to a Priscilla Queen of the Desert Pool Party. Everyone dressed up as characters in the movie. I don't feel comfortable wearing a bikini so I wore a little sparkly shift. My family was blown away when I posted that photo on FB. Most of them joined a gym and started exercising. :) " Now that is inspiration!

Read Connie's own words about her transformation.

"I want to support and encourage you to steer women away from cosmetic surgery and superficial ideas of beauty. The nails, pedicures, and facials are nice, but it is good health that really matters and it's worth every penny. There is nothing better that looks better than good health. I've had so many people tell me that I glow or that I have an aura. It's nice to hear but I'm not aware of what they see. My scan from the UT Fit Lab found that I have 86 lbs of muscle, bone density is above average, and I have the desired body composition of a 20 year old on the low end. I'm couldn't be more pleased.
So, many thanks to you and Jeremy, Big Mike, and all the wonderful coaches at CrossFit Central. I am so happy to be part of the community!! Big hugs!!! xxo - c "

Nails Done, Hair Done....Oh, You Fancy, HUH?

2011-04-27T17:20:00.011-05:00

If the blog title doesn't instantly make you think of a song -GET WITH IT!!!!! Just kidding.... Watch and Listen to this before you read the entry! I've had this blog post floating in my head for 6 months -don't ask why it's taken so long to write!

Here goes...

It started when I had a personal training client quit because her financial situation changed and like many of us she had to make budget cuts. Very understandable, BUT when faced with choosing between personal training OR monthly mani/pedi's, hair cuts and color, and waxing - she chose the latter! I was astounded as she was about 50lbs over weight and limited daily by her fitness - or lack there of.

We, as American women, are spenders and we're vain! Got it! But isn't funny (or sad) what we'll choose to spend our hard earned dollars on? And all for the sake of "looking good" - "looking healthy" - "looking thin" !

According to a survey conducted by Tresemme, the average woman spends a staggering $50,000 on her hair over her lifetime.
"Each year, we spend an average of $160 on shampoos and conditioners, $120 for styling products and $520 for haircuts. And for those of us who color our locks, add in another $330 a year."

If you get a mani/pedi once a month you average $600 a year. Add another $500 to that if you have acrylic tips!

According to wiki.answers.com the average American woman has an annual clothing budget of $1,729. My opinion is that budget is MUCH higher for most of us....Don't believe me? Go count the LuluLemmon pieces in your closet and multiply by $75 - Now do the same for your shoes! YIKES.

I love being pampered and couldn't agree more that new clothes, a nice hair cut, and polished toes make you feel like a million bucks. BUT HOLD THE PHONE!!!! all of these things are temporary improvements to your appearance and don't do anything for your self-esteem, confidence, or most importantly your health. A fraction of this money spent on fitness (personal training, CrossFit Classes, or a standard gym membership) and the right food could give you all the same fixes but for a lifetime. Consider how EMPOWERED women - YOU would feel if you spent money on yourself via fitness rather than beauty products. I know what's coming next - it's the time issue. "I don't have time to workout" Ok, for the next week calculate how much time you spend changing outfits to find the right one or applying/reapplying make-up to cover your dark circles. Now, what if that time was spent working out - permanently removing dark circles and assuring that every outfit is the right one (because it fits!!).

One and done....

2011-04-22T09:40:00.009-05:00

I should say 1 MORE and done!

We've got one more workout and about a week before the top 60 South Central men/women are determined (pending site malfunctions....).

I decided with 11.1 that I was NOT going to re-do any of the sectional WODS. I wanted to focus on "game day" - "one shot" performances and while temptation aka: EGO has gotten in my face a few times -- I am sticking to my guns. I am happy with my performances and proud to represent the South Central women with a top 10 standing.
Sectionals 2011 has been an experience. Some loved it - some hated it - everyone learned something.

I look forward to the lights, camera, action and ENERGY that comes with the weekend competitions. I thrive in that environment - 1 day 4 workouts GOOD - 2 days 6 workouts EVEN BETTER!
Train smart - work the weaknesses - find YOUR right mental path - and look forward to moving out of Sectionals 2011. As I've said before.... ON TO THE NEXT ONE!

Who's with me?
What did the 6 week sectional format teach you?

Can you relate?

2011-04-12T22:00:00.004-05:00

This advice comes to you from Susan Bender...... Bottomline - plan ahead to stay ahead!

Manzano Mile

2011-04-04T08:20:00.003-05:00

Saturday the crew pictured above joined other Austin runners to participate in the Manzano Mile. We had 3 individual competitors and 2 relay teams who took on the mile.

See how both CrossFit Central teams did Here.

Unrecognizable

2011-04-01T16:39:00.004-05:00

Ever see a photo with your name attached to it and NOT recognize the person in the photo?
Who is that girl?....that's not how I see myself -
I don't recognize that girl physically or mentally.
Oh wait - that's the girl I've been working to become my entire life!

#goals #focus #team

P.S. can you # in a blog post??

Happy April Fools Day!

2011-03-31T21:49:00.005-05:00

I told everyone that Sectionals are gonna last
6 weeks
and we'll be reviewing all 20,000 videos
as part of the judging process!

How many ways can someone say.....

2011-03-29T07:13:00.013-05:00

Do work, Son!!!???

Recently I've had the pleasure of hearing Zach Even-Esh, Web Smith, Jeremy Thiel, Gary Vaynerchuk, and Dani Johnson speak. As I listen - took notes, etc. I noticed that two things were at the core of every message.

Compassion - to truly be successful, you have to give more than you ask for - you have to care about others -

Blood, Sweat, and Tears - success happens not by some lucky break but by work done CONSISTENTLY over TIME. One man show or master of delegation - YOU have to put in the time, effort, WORK to make things happen.

If you are up for some BOLD, "tell it like it is" plans for action - I strongly suggest you check out Dani Johnson's seminars, books, cd's. #refreshingtruth

Re-Learning the squat at Jack and Adam's Relentless Bootcamp

2011-03-23T09:17:00.002-05:00

Recently, the 6am Jack and Adams Relentless Bootcamp has been refocusing on squats!

Seems easy - just sit down then stand back up- Right?

The photo below reminds of how something that was so 'easy' at a kiddo, must often be relearned as an adult.

This is a perfect full-depth squat - Exemplifying all of the following:

Weight on heels
Lumbar curve maintained
Chest up
Butt travels back and down
Bottom of Squat is below parallel
Knees track parallel to feet
Return to full extension at the hips and knees to complete movement
Head position is neutral

If I've said it once, I've said it 100 times each class - Weight in your heels!! Squatting with your heels off the floor increases the torque in your lower back, puts additional stress on your knees, and can even cause plantar fascitis - not to mention when your heels come off the floor you can simply lose your balance!
So why does this become such a struggle for many of us? As years pass we put ourselves in positions that lead to weak glutes, tight hips and/or ankles, all factors limiting the ease in which we can squat!

Now you tell me - Is Neil practicing the perfect squat or sneaking in some extra rest/recovery?

We currently have 3 spots remaining on the 6am Jack and Adam's bootcamp. This is a fun crew of men and women and we'd love to have you join us for April programs starting next week.
Sign Up HERE or contact me directly.

Never Assume.....

2011-03-20T20:53:00.004-05:00

Jeremy: "Babe, where did all the peanut butter go?"
Me: "Huh?"
Jeremy: "I thought we were saving it for 'shakes'!"
Me: "Well, does this count?"....and I perform my best Carmen Electra Singled Out dance...which probably looks more like THIS.

I guess he ASS-U-MEd that I knew he meant we were saving for protein shakes.

Oh well!

What's in your mirror?

2011-03-16T09:55:00.005-05:00

Right now I see more than just my image in my bathroom mirror.

Here is what's looking back at me?:

Prayer
Focus
Consistency
Fun

These words frame each morning and every night - sparking thoughts of where I am, where I want to be, and what's important to me.

Do you have written goals?
Am I the only crazy one with notes on my mirror?

I want to hear what you do!

CFE Elements starting in March 29th - Yes, it's for YOU!

2011-03-07T08:33:00.009-06:00

Remember as a child, when someone was always yelling for you to 'slow down' or 'stop running' ?

Now most of us cringe when Big Mike puts a 400m run in the WOD and often express how much we 'hate to run'.

The goal of CrossFit Central Endurance Elements is to take you back to the First Principles of running -

to reteach you to:

run like you did when you were a child
run like you did before you 'hated' running and
run like you did before modern shoe technology changed your run gait.

Simply put, the First Principles of Running include: smille and have fun, lean/fall into your run, pull your foot off the ground quickly to get ready for your next step!

Cami is practicing the lean and fall - landing on the forefoot instead of her heel.

Practicing the PULL -use your hamstring to pull your foot off the ground quickly!

Carey and I are offering our CFE Elements course again starting with April programs.

What is CrossFit Central Endurance Elements?
CrossFit Central Endurance Elements is an introduction to proper run technique. The class meets 5 times over the course of 4 weeks and is limited to 10 people. You'll learn to spend less time on the ground where injury occurs and find your most efficient run gait! When you join us for this 5 session course expect to improve your run form/efficiency by 65-70%.

Included in this program:
*Video analysis of your running - taken on the first and fourth session
*Drills and homework to complete each week
*CFE workbook for each participant

More information and CFE Elements Sign up HERE.

Contact me with any questions lisathiel@crossfitcentral.com

New Here WOD " McClusky"

2011-03-01T06:00:00.002-06:00

This is the crew that plowed thru "McClusky"
3 rounds: with a weighted vest if you dared....
9 Muscle Ups
15 Burpee Pull ups
21 Pull Ups
800 M Run

Just for fun.

2011-02-27T19:05:00.001-06:00

This is from a workout we did last Easter. Just a fun photo that resurfaced.

Have a drink for me....

2011-02-24T07:40:00.002-06:00

Usually I am the most hydrated person around. However, the cold weather broke my water drinking habit. It doesn't really make sense but if I am cold - the last thing I want is water. It's just barely warm enough to sweat during workouts so I forget to drink water, etc, etc. This is a reminder to you and MYSELF to pick up the water bottle again. I am starting to feel the effects of dehydration.....

Hydration is always important and almost every one of us is walking around dehydrated and with spring/summer just around the corner it's even more important to drink up!

Dehydration impairs both physical and mental performance in all types and levels of sport, yet it can be easily avoided.

Did you know, even low levels of dehydration have physiological consequences? A loss of 2% body weight (just 2lbs for a 150lb person) causes an increase in perceived effort and is claimed to reduce performance by 10-20% .

A fluid loss exceeding 3-5% body weight reduces aerobic exercise performance noticeably and impairs reaction time, judgement, concentration and decision making - vital elements in all sports and LIFE!

How can you tell if you need more water?

A simple way, is to notice the color of your urine - the less color the better!
For another quick test - press your thumbs into the inside of your shin bone (the flat portion of your tibia). If you can see an imprint when you remove your thumb - you're dehydrated!

Try it and let me know if you past the test.
I've challenged several of my clients to drink at least one gallon of water every day! Are you up for the challenge?

Hearts of Lions

2011-02-19T11:45:00.002-06:00

Coachable

2011-02-18T05:00:00.009-06:00

1 year ago in March, I started working with Coach John Del Peral. I knew in order to meet my goals I needed help. Over the past year, we've met on a weekly basis to accomplish what I thought was my attempt to get better at HSPU's and Muscle Ups. The reality is that he brought a lot more to the table. I learned without a doubt, everyone needs a coach. I also learned the importance of being coachable.

As JDP continues to help me over the next few months, here is how I will be more coachable:

1: Take off my Body Armor aka Be Vulnerable: One definition of vulnerability is to be open to criticism.To paraphrase author Gail Sheehy, ‘For real growth and improvement, one must shed the protective structure like a hardy crustacean and be left exposed and vulnerable.’

2: Be Receptive: Being accessible, interested, open to new ideas, persuadable. I will be an active listener

3: Get off "my way or the highway...": Better said - admit I don't know everything! Let's try it a new way.

4: Inch Forward: Often BIG rewards happen when we focus on the little gains. Skills and drills are valuable (not wasted) sessions!

5: Take a Deep Dive Inward: What's in my head, my speech, my attitude that is keeping me from physically performing?

Ever get this bug?

2011-02-16T07:58:00.003-06:00

It's been awhile since I've felt like this.....not sick enough to force myself to STOP but just enough to want a cup of tea, a bed to hide in, and someone to take care of me.
I pushed my body to the limit and now it's making me slow down. I am doing my best to listen.

Turkish Get Ups - Your new favorite!

2011-02-12T20:40:00.001-06:00

At first glace you may think - Funny Name! Awkward movement! What is this exercise even working??

The Turkish Get Up turns what looks like a simple task (getting up) into a fun challenge. The TGU is a great movement for improving coordination, flexibility, and strengthening your core- shoulders - and legs. In a nut shell, you name it and it's probably involved in this exercise.

The move is deceptively difficult so don't bite off more than you can chew while mastering this exercise.

This week my Jack and Adam's Relentless crew got to practice this move with little or NO weight. I bet if you asked a few of them, they would agree that simply working with your body weight can be a challenge!

How do they Get Up in Turkey?

Read this to master the TGU

Watch this for more help.

Try this workout and post your time to my comments!
4 rounds:
10 Turkish Get Ups (5 on each side)
15 Burpees
20 Sit Ups
....3-2-1 GO.....

I AM CROSSFIT - Paleo Potluck

2011-02-09T21:49:00.005-06:00

Last night Coach Burke hosted a Paleo Potluck for our I AM CROSSFIT team. It was a much needed evening of renewed motivation and recipe swapping. It also gave us a minute to reflect on the goals that we're meeting and talk a bit about CrossFit Culture. It's always nice to get the opportunity to see people outside of the 3.2.1 GO class setting and the food was a fabulous bonus!

I brought a salmon/mushroom dish which turned out really good - you'll have to check the recipe on Just Like Mom Never Made next week.

Last minute, I decided to saute some red cabbage and Susan suggested I make it with a touch of cinnamon and ginger rather than the bacon I was about to flavor it with.....outcome was THE BEST EVER! You gotta try it!

Carolina Girls....Best in the World!

2011-02-07T10:58:00.009-06:00

Left: Amanda, Jen, Fanny, Amy and a few of the S.C. crew!

Ok, so maybe we weren't in a Carolina - we were in Woodstock, GA - and maybe not everyone was from N.C./S.C. - lots of GA, VA, TN and FL gals - BUT close enough right?

For this Western N.C. native, the Garage Games in GA were a breath of fresh air - A nostalgic weekend of REAL Southern accents, tall trees, hills, lakes, big leaves on the ground, and not surprisingly some of the most welcoming CrossFit Gals (and guys) I've met!

I didn't know what I was in for when I agreed to go with Jeremy and the SICFIT crew to the 2nd Annual Garage Games. It was probably best....6 individual competitor WODS, wintery COLD, wind, wet, mud.... None of which I was prepared for - shame on me for not visiting www.weather.com or checking out the competition website.

My husband and coach for the weekend!

It turned out to be a great experience in none of the ways I expected! I realized how 'at home' I am in the backdrop of a YMCA camp on a lake - lots of hills - lots of trees - lots of mud - lots of leaves. Who knew I missed the leaves that cover the ground so much. Weird huh?!

I could bore you with details of the workouts but the most important thing that came out of this weekend was the connection to the East Coast CrossFit Community! I've said before that the best thing about competition is getting to see the CrossFit Community outside of our box. Whether the event is in CA - TX - or GA the community is tight knit, welcoming and supportive.

Without friendship and community we're just a bunch of crazies throwing barbells in a horse manure ring! Yes, that was one of the WODS this weekend....

Thanks to all the Southern Gals who made this weekend FUN!

I can't wait to compete with you again. Rx Women RESULTS and SICFIT Video's

Left: Jessica from VA Beach - who saved me by letting me use her cabin for a much needed shower!
Right: Kyri aka "K" who welcomed me from the 1st WOD and truly made the weekend awesome!
Not Pictured: Marty Raines who made me fight up thru the end of WOD 6! Thank you.

Highlights from the weekend:

"yeah, boy" as the most popular motivational yell!
Timberland boots and lots of Camo
trees, trees, trees, and leaves!
Southern Accents
Publix
Barbell Manure toss....almost as good as Cow Tippin'

Tug-O-War .....Could Be Fun!

2011-02-04T08:43:00.004-06:00

This month Jeremy and I were are honored along with Coach Jessica Sharratt and her fiance Ryan Stephen as Austin's Fittest Couples. Austin Fit Magazine's readers voted these four among Austin's 10 Fittest Couples. They are honored to be included with this group of amazing athletes and even better, couples.

My sister asked: In a game of tug-o-war who would win?
Jessica, are you up for the challenge??

THANK YOU to everyone who voted for us!

AHHHHHH - Sleep!

2011-02-02T21:45:00.000-06:00

Blessed Chaos is a term I borrowed from my client, Laura, to describe the 3-2-1 GO GO GO GO lifestyle that so many of you live (myself included)! Recently my life has been "full speed ahead"- Up at 5am every morning and weekends out of town or booked with events! This weekend Jeremy, The SicFit crew, and I are headed to The Garage Games to promote and compete - the next weekend is packed including The Fittest Games competition - the calendar isn't left with much empty white space. All good things happening and I wouldn't have it any other way.

However, it is in times like the these that one of the most essential needs gets neglected: SLEEP!

It's only been in the last couple of years that I've chosen to make sleep a priority. I've finally learned to listen to my body and watch for signs like - crummy workouts, altered appetite, decrease in productivity, and/or body aches! All of these are lack of sleep symptoms.

Humans on average need around 8 hours of sleep a night to recover from the day's activities. Sleep is an anabolic, or building, process and restores the body's energy supplies that the day's events depleted. We cannot maximize our mental or physical capacity if we do not allow time for the restoration and rebuilding to occur.

How it's supposed to work:

Our body is naturally set to a 24 hour sleep/wake cycle - the Circadian Cycle. We were programmed to rise and set with the sun and two major hormones were also set to follow this cycle: growth hormone and cortisol. During sleep our body releases growth hormone allowing the body to do it's repair work. On the other hand, cortisol is released with light simulation -and levels are high during the morning and scheduled to be lowest from 6pm to 6am. The growth hormone restore your body at night and cortisol regulates metabolism and insulin response during the day.

What really happens:
Modern life meddles with this process because we are constantly stimulated by light bulbs, tv's and computer screens prompting an "it's morning" response and causing a release of more cortisol and keeping us up late! To make up for the lack of sleep we drink coffee and often eat a muffin or other snack full of simple sugars or high fructose corn syrup. Well, white sugar and caffeine stimulate the adrenal glands to release even more cortisol. Since cortisol dictates how our body metabolizes fat, protein, and carbs we do not function well after the caffeine and sugar wears off. Now we have deprived ourselves of precious sleep (and growth hormone)needed for tissue repair, mental alertness and we've pumped body full of the stress hormone.

The Result:
In the end, if we do not make time for adequate sleep we set our physiology up to work against us! Instead of being productive, active, and mentally alert - we may start to feed our body with processed foods, "crashing" during meetings, and skipping workouts.

That said - it's almost 10pm.....so, GOODNIGHT! Take care of your body and it will take care of you.

I AM CROSSFIT - progress update!

2011-01-31T05:00:00.004-06:00

Andrew, Veronica, Sybil, me, Suzette, La'Toya, Burke at Austin High this weekend.
Missing: Trent and Christina - George who was running the 3m 1/2 Marathon, Tony who just completed the Tough Mudder, and Raj, Sarah, Stephen who were recovering from a cold/flu. We missed you guys!

This weekend my I AM CROSSFIT team met for our first team WOD. We are ending week 3 and about to kick off week 4. I strategically planned to meet this week!

Here's my unofficial theory:
Weeks 1-3: These weeks fly by! They are 'cake' (not literally, SS!) or at least you are carried through with the excitement of a new challenge!

Weeks 7 & 8: Also, 'cake' because week 7 you're almost done, you can see the light, and you're enjoying the progress you've already made - Week 8, EASY - it's the last week!

Weeks 4, 5, & 6: These weeks are the proving ground. This is the time to use your life lines - phone a friend (do you have a support system in place?)- ask the audience (your team is here to support) - consult an expert (call your coach)! By now you are aware of when and where you get tripped up. You also know what to do to stay on track. Plan - commit - make it happen!
This is also a good time to reassess your goals.
Are they realistic? Are you taking the steps you committed to in order to reach them? Do they need to be adjusted with your coach?

After just 3 weeks here are some of what's happening with my team:
Obstacles still to overcome:

staying focused on the weekends or at work socials
breaking - like really removing! - the SWEET tooth
finding best choices while traveling or in conference rooms/office space
planning food for the entire week

Successes:

3 reports of looser fitting clothes
2 people have lost 7-8lbs already
2 people have successfully gotten his/her first Double Under - a few are stringing several together!
1 person got her first kipping pull up
1 person got her first handstand push-up
1 person has successfully gone from Vegetarian to Paleo Caveman :)
EVERYONE has made drastic nutrition changes in order to reach his/her goals

Congratulations to everyone who is pushing through the challenge. Post your successes or obstacles to comments and let us know how you're doing!

Congratulations, Michael! Relentless Bootcamp Success Story

2011-01-28T05:00:00.002-06:00

Michael joined Jack and Adam's Relentless Bootcamps 5 months ago in September. He came to us via the urging of his buddy Neil (who's also in our class) and his brother, a nationally known Cardiologist. Michael knew it was time to do something about his fitness.

Michael has been relentless in his attendance and dedication to the program. He attended our Nutrition meeting and took action. He also adopted a few of his favorite bootcamp exercises to take home ie: rabbit hops!

I met with Michael last week and while he knew his clothes were out growing him :) - He didn't know exactly how much weight he'd lost!

In 4 months, Michael's accomplishments include:

He lost 15 lbs of total body weight
He lost 8% body fat or 20 lbs of pure fat
His squat is near perfect and he now owns his very own kettlebell :)

The 'guys' of Jack and Adam's 6am Mon/Wed/Fri bootcamp

BTW: I know that you're reading this...I see the "stats"! Now leave me a comment! What do you think? What do you like? What would you like more of?

A horse named FOCUS!

2011-01-25T17:28:00.005-06:00

It's week 3 of the 8 week I AM CROSSFIT challenge. This is when you've been REALLY REALLY good with all your workouts and nutrition but it's starting to drive you mad....is it worth it? my pants are looser already, I'll just slack off! Etc, Etc.

After talking to several of the members on my team - this weekend was the weekend to 'fall off the wagon'. It seems that weekends are especially easy to get sucked into skipping a workout, enjoying too much wine, or eating that 'whatever' you're trying to stay away from!

Our Monday team email looked more like "Confessions of ...." Below is a story of one team member's weekend slip up.

It was a cold dark night in Austin, Texas. I had the bright idea of going to Fogo de Chao last night. It's all meat & more meat right? Wrong! The big bad place then gave me a FREE DESSERT!!! I not only took it but ate it too...don-don-don! I couldn't turn anything down from this place. They'll take your arm and your leg, so what could I do, if I wasn't being charged? This was out of principle not weakness for poor old me. In the end I knew that big bad temptation got me BUT I got on my horse (named FOCUS). I then rode away to CrossFit Central today and had myself a workout this morning. Thus killing that bad (but yet yummy) cake in my system...Hip-hip hurray! THE END.

Can you relate?
I can!

When this happens in the challenge or in life we have two choices:

Give up - Beat yourself up - Sabotage the next 5 weeks of the challenge
Get back our that horse named FOCUS! Start over with a new day and keep going.

Which option will you choose?

BLUE: great on you, not on your plate!

2011-01-23T17:12:00.001-06:00

I've always loved blue, even before I became a crazy UNC Fan!
However it seems that my favorite color might bring out your eyes or dress up your bedroom walls but it doesn't do much for your appetite!

How many foods can you think of that are BLUE? Blueberries....yay, what else??
Think about it?

READ THIS - COLOR MATTERS

If you're looking for a few tricks, buy a blue table cloth or maybe these dishes.
I of course, wouldn't suggest dying your pasta (b/c you aren't eating that - right!?!!) blue like the article says but that's just me!

All up in my business & I LOVE IT

2011-01-21T05:00:00.002-06:00

Proof she's already becoming a Texan...shooting guns with Jeremy's father at the Ranch!

Do you remember THIS post last March (come one humor me!!)?

It's been 10 months since Susan, my sister, moved to Texas. A couple years ago I would have told you that I would pay money to be able to have Susan visit me 2 or 3x a YEAR.

Today I am blessed to be able to visit with her 2 or 3 times a WEEK. She lives 'spittin distance' (yes, that is a technical term in N.C.) from my house and in January she started working for CrossFit Central.
She is a great addition to my Austin life - to CrossFit Cental - and I am excited about things to come for her!

If you haven't gotten to meet Susan yet - she's the witty, funny one and you can get a taste of that on her blog. BenderBasics

E.P.O.C - Why CrossFit Works!

2011-01-19T06:00:00.001-06:00

So, you've notice the E.P.O.C workout sent with the challenge WODs and wonder "what is E.P.O.C and why is it important to me"

What is E.P.O.C?

E.P.O.C stands for Excess Post Exercise Oxygen Consumption and refers to the work your body continues to do AFTER your workout. During EPOC your body is restoring/repairing itself to it's pre-exercise state. This means, you're continuing to expend energy and burn fuel (calories) at an elevated rate.

EPOC is higher with short, high intensity workouts (like your CrossFit Central WODs) than with aerobic (running, cycling, long slow distance) workouts.

Why is it important to you?

EPOC is the reason CrossFit makes YOU fitter than you've ever been. You must attack every CrossFit WOD with your highest intensity and you will increase your metabolic efficiency.

It is shown that EPOC can increase your metabolic rate 13% up to 3 hours after exercise and 4% after 16 hours post workout!
That's right one 5-15 minutes workout can increase your metabolism for 16 hours. READ THAT AGAIN! That is exciting!
That is something your 1 hour runs and 3 hour bike rides CANNOT do for you!

This also means that you need to respect the need for your body to repair itself after CrossFit WODs. You're in the challenge, you're working towards your goals, you're making sacrifices, and pushing yourself to new physical limits BUT make sure you rest and recover.

To my team:

How is week 2 going for you?

What did you learn at the Nutrition meeting?

What is the biggest thing you'll have to give up for this challenge? post to comments.

For me: The first week has been good - it actually feels great to get back on the 'real foods only' plan and train with intention instead of doing whatever I could on the road/over holiday. The biggest thing that I am giving up for this challenge are Nibbles :) You know a bit of this, a taste of that, a dash of sugar in my coffee etc.

Week of Weaknesses!

2011-01-16T21:07:00.003-06:00

These photos are me doing things I "can't" do....sometimes I need to see them as a reminder :)

Coming out of a month of Holiday workouts (you all know they aren't the same...) and vacation "do what you can" workouts I was psyched to get back to the gym!

The break really made me aware of the difference between working out and training.

I am back to training and I love it. My first week back, I spent focusing on my weaknesses. The only way to breakthrough - to get to the next level - is to work on what you're not good at - work on what scares you - work on what you'd never choose to do!

Wednesday I met with Coach JDP and we spent 1 hour upside down - more or less.
Thursday Lindsey and Carey and I did 30 minutes of rope climbs b/c who would do that on her own??
Saturday we did 2MU, 4HSPU, 10Power Snatch, 1 Butcher - 5 rounds b/c gymnastics scare me and power snatch isn't Carey's best friend.
Sunday Jen C. and I threw 400m repeats in our track workout b/c we wanted to only do 200's

We literally had a Rolodex of WODs and chose the ones we wanted to do - then threw them out and worked on the 'suck' - That's how you get better!

ATTN I AM CROSSFIT FOLKS:
Many of you are taking on the I AM CROSSFIT challenge and are handed a handful of WODS to choose from each week.
How do you choose which workout to do? Do you have a coach to help you pick?
Here are my suggestions:

Find the WOD that looks like the 'worst' one - DO IT
Find the WOD that has a skill that you know you need to practice - DO IT
Find the WOD that scares you or that makes you say "I'll never do that" - DO IT

So which I AM CROSSFIT WOD will you choose this week?

I AM CROSSFIT goals 2011

2011-01-15T22:40:00.004-06:00

White Sands, NM: camera shot makes it look like I can already walk on my hands:)

My "before" I AM CROSSFIT stats:
149lbs - 14.2% body fat
WOD time: 8:10
Compared to last year.
6lbs heavier but 1.5% leaner and 22 seconds slower

My 2011 I AM CROSSFIT challenge goals:

1) I will walk on my hands before March 5th.

I will do 100 wall runs at least 3x a week
I will meet with Coach JDP 1x a week
I will attempt handstand walks at least 3x a week (7-10 attempts)

2) I will lose the 2% body fat the Holidays 'gave' me! YIKES - who is checking my food log??

I will resume pre-holiday menu: no tortilla chips, no sweets, 9 almonds at one sitting
I will get the following every day: 14-16 blocks protein, 8-10 blocks carbs, 40-45 blocks fat
I will limit alcohol to red wine or vodka 4 servings a month

3) I will finish the I AM CROSSFIT benchmark in under 7:30 with unbroken butterfly pull-ups.

I did the I AM CROSSFIT wod with these goals on Friday and got all 3 rounds done with unbroken butterfly pull-ups!!! Yay- 1/2 the goal done. My time was 8:10.....I will get on the track to work on the run!

I have a great team to support (and supporting me) and together I know these goals will be met!

I love numbers!!

2011-01-11T18:59:00.004-06:00

I am a geek - I love math - I got chemistry awards - I am obsessive about eating things in pairs....2 grapes, 4 almonds....you can imagine what the Zone "3 almonds is a block"did to my world :) I know all my WOD times or at least have them written down where I can find them. I love knowing exact mileage - being set on Greenwich time....ok, I am gonna stop.

I turned 33 today...on 1-11-11....and my nerdy love for numerology is coming thru. I am not sure what it means yet but if I had to guess it would be that this is gonna be a great year!

Thank you to everyone who sent a birthday wish and thank you in advance for making this a great year.

Swings and Sprints

2011-01-05T07:47:00.004-06:00

Welcome back Jack and Adam's Relentless Boot campers! January is off to a great start with a couple fresh faces and a group full of energy.

Today we started getting more familiar with our kbells by changing up the Relentless Warm up to include:

Kbell Overhead carry - Kbell Rack position carry - Kbell Farmers walk - Russian Swings!

Today's workout included:

10 Rounds

20 sec max swings

Short Sprint

Walk back to kbell for recovery

I AM CROSSFIT begins

2011-01-03T05:00:00.003-06:00

What is required of YOU for the next 8 weeks:

Before body assessments and goal setting meeting Friday, Jan 7th at 7pm
Benchmark WOD on Saturday, Jan 8th - you sign up via link sent today
Nurtition meeting attendance on Jan 11th - mandatory attendance!
Skills workshop on Sat Feb 12th
2 additional team workouts - dates TBD
WEEKLY turn in of I AM CROSSFIT workouts (to be emailed to you each Friday)
WEEKLY turn in food log review from coach
After body assessments and review of goals
Benchmark WOD on Sat March 5th

What I commit to you:

Help with setting realistic goals and creating steps to get reach them
Weekly feedback on food logs and nutrition
Weekly email and blog communication with challenges, educational info, motivation, updates on the team's progress
My best efforts to keep you on track to make this a challange that changes your life!

I AM CROSSFIT the workout:

3 rounds w/ 10 min time cap

400 m Run
15 pull ups
7 hang power cleans - check out this video

Advanced 135lbs men/95lbs women - Intermediate 95lbs/65lbs - Beginner 65lbs/45lbs

Which level will you be on Saturday, Jan 8th?

I AM CROSSFIT - COMMITMENT

2010-12-30T22:46:00.005-06:00

Visit sicfit.com for more Videos

Starting next week 110 people will commit to the 2011 I AM CROSSFIT challenge at CrossFit Central.
Just signing up begins the process of change - improvement - success! Congratulations to all who have committed to this challenge.

I am looking forward to coaching a rock star team with fellow Crossfit Coach, Burke.

Look for great things from these guys and gals over the next 8 weeks.

La'Toya Bigelow
Stephen Dillard
Trent Marino
Christine Mecklenborg
Veronica Pike
Andrew Potter
Rajesh Ramanan
Suzette Ruedas
Sybil Slate
Tony Trungale
George Yesian
Sarah Stagg

No, Really! CrossFit anywhere!

2010-12-27T17:19:00.004-06:00

I got this picture from a CrossFit Central client in an email titled "HOLIDAY CROSSFIT GYM"

Proof once again that you can be fit - anywhere - with very little 'equipment'.

What creative workouts did you and your family do over the holiday?

No equipment needed Holiday Workout.

2010-12-24T08:19:00.001-06:00

No Equipment
No Excuses
Just go.....

6 rounds
Run 3 min max effort
1 min rest

3 rounds
25 squat jumps
25 push ups (vary hand positions)
25 sit ups

3...2...1...GO

Then go enjoy the holiday.

Holiday Party Tips

2010-12-16T21:09:00.003-06:00

Don't go to Holiday parties hungry!
Do eat a small healthy meal before you arrive to satisfy hunger and curb over eating unhealthy holiday goodies.
Don't forget to drink WATER - The more water you drink, the less you'll eat. Water is nature's own appetite suppressant.
A glass of water before eating will help you feel full and eat less. You'll also get rid of extra salt by drinking water (salt can also cause the body to hold onto water). MORE HERE

If you are looking for some at home workouts to get your thru the Holiday - look H ERE

12 Days of Christmas at Jack & Adam's Relentless Bootcamp

2010-12-15T10:11:00.003-06:00

To be performed like the song: day 1, day 2+day 1, and so on. They will battle through all 12 days or for 30min. (whichever comes 1st).

Day 1: Man-maker
Day 2: V-up
Day 3: squat box jump
Day 4: Pull-ups
Day 5: Push-press
Day 6: Kb swing
Day 7: Mt. climbers (2 legs=1)
Day 8: Wall ball
Day 9: Dips
Day 10: Db snatch (each arm)
Day 11: Burpee broad jumps
Day 12: Pistols (each leg)

Competing against or competing with?

2010-12-12T20:35:00.009-06:00

I am sitting on my bed - clicking thru Facebook messages and thinking about the weekend I just had at CrossFit Dallas Central's 2nd Annual ACO competition.
One of my favorite things post competition is all the Facebook back and forth - new photos - new friends - fun messages received and sent.
I am lucky enough to have a tremendous team of athletes to work with - workout with - train with and I like to say compete with.
Tonight I noticed that several of the messages mentioned competing against me...(or insert person/team of choice here!)

While I am fully aware of the positive intention of the messages - it made me stop and think.

Do I compete with others or against them?
What is the difference?
Does it matter?

Me getting a back squat PR because of the help and support of fellow competitor Carey Kepler

To me competing with others means actively sharing training 'secrets' - helping to make other competitors perform at his/her best - applauding others' successes and do not seek his/her failure. As athletes I believe we must compete with one another. We must agree on the rules of competition and learn from each other . We need each other to develop and sustain our best performances and to generate public interest in the sport of CrossFit. I look at the competitors as valuable resources - I respect everyone of you and hope to learn from your efforts. The sport of CrossFit will succeed if we can share in the element of playfulness and stay unified as a team even as we compete along side one another.

To me competing against others means you - other competitors - are a threat to my success and enemies I must beat. (just typing that makes me anxious!! that's a big task....) If I compete against you, I keep my tricks to myself and in turn will never learn from your secrets. There is no collaboration and no support. When I compete against you, I am operating in fear , without playfulness, and without a team.

"Competing with advances the common good...it is a win-win!"

My success this weekend is due to the fact that I got to compete with so many of my best friends, family members, co-workers, and community CrossFit buds! I'd love to write a list but it is too long and I am sure I'd leave someone....so you know who you are - THANK YOU for making me better - I can only hope I do the same for you.

"Success means being the best. Excellence means being your best. Success to many, means being better than everyone else. Excellence means being better tomorrow than you were yesterday. Success means exceeding the achievements of other people. Excellence means matching your practice with your potential." Business Times by Kishu Gomes

My context

2010-12-12T07:50:00.002-06:00

The day will come when I am told I can't...
I will have to face that day and show it that I CAN...
My impossible is nothing and my fears can be tamed for
I face both my strenngths and weaknesses with the same
...courageous spirit... that is unstoppable. Truth of the matter:
I am what I am... true to discipline and addicted to dedication; therefore,
I will accomplish what I set out to do. Compromise is not an option.

Photo title "sky is not my limit" by Eric A. Nelson Photography of athlete Lisa Bender Thiel at the NLI.

What is the method to the maddness?

2010-12-10T05:00:00.000-06:00

If you've been to more than one CrossFit Central class (indoor or boot camp), you've probably noticed that we always start with the same warm up. Ever wonder why?

Here is a little bit about the method to our madness!
Why do you warm up:

to prepare the muscles for the workout
loosen the joints - preventing injury
mental preparation - clear your mind and get ready for the task at hand

A warm up should be:

short in duration
non-stressful physically and mentally
include movements that mirror movements of the workout - practice technique

In additional the above, CrossFit warm ups are designed to take your body thru the major movements of that the body naturally recognizes - The 4 Pillars of Human Movement.

Level Changes - ex: squat, lunge
Locomotion - ex: run ladder, high knees/but kick drills
Pushing and Pulling - ex: push ups
Rotation - ex: quarter squat rotations

Your CrossFit Central warm up prepares you for the series of functional movements in the workout and allows you to mentally prepare for the next 60 minutes of class. Not to mention, we are all creatures of habit and starting each class with a routine makes us feel at home - in our comfort zone!

So, next time your coach yells "HIGH KNEES" zone out your day - get in the zone of class and feel assured that you'll be ready for the WOD!

Happy Hanukkah WOD! Can you keep up?

2010-12-08T07:00:00.004-06:00

This morning Jack and Adam's 6am Relentless crew powered thru a special Hanukkah WOD

After a warm up that included Slurpees (ask Coach Nyki about that one!) Rainbow Slams
and Wall Ball this is what the crew tackled.

"CrossFit Hanukkah"
Part 1
25 Sprawl to High Pull 25 because Hanukkah starts on the 25th day of Kislev
8 Rnds 10 reps: 8 for the days and nights of Hanukkah - 10 for the commandments given to Moses
Hollow Rock
Pull Ups
Lunge w/ Medball overhead
613 Single jumps w/ jump rope 613 for the commandments of the Torah

Part 2
4 Rnds tabata style 4 because today is the start of the 4th month, Tevet
Handstand Hold
Lateral Shuffle between cones

These two fella's taught us all a thing or two about the Hanukkah traditions!

Heavier is not always better! 6lbs is all you need!

2010-12-06T21:00:00.002-06:00

If you're a part of one of CrossFit Central's Relentless Boot Camps you may notice that your coach rarely has a medicine ball heavier than 6lbs. While, we do have med balls heavier than the 6lbs used in all of our Relentless boot camps, they are used for movements that differ from the foundational movements we perform in boot camp. Rest assured that 6lb medicine ball is still doing the trick even after months of boot camp!
In fact the owner/creator of Dynamax Medicine Balls prefers to work exclusively with 6-8lb med balls.

CrossFit Family

2010-12-03T06:00:00.002-06:00

What do you think of when you hear "CROSSFIT FAMILY"?

A family who owns/runs a CrossFit box together?
A family who all crossfit and live the code as such?
An extended family at your box or among several local boxes?
The support you feel at CrossFit competitions and while visiting other CrossFit locations?
The extensive online community, support, and wealth of information shared by CrossFitters everywhere?

Many of you already know, I work with my husband (Jeremy)...my sister-in-law (Carey)...my brother-in-law (Zach)...and as of last week my sister (Susan...more on her coming soon!) at CrossFit Central.
Shameless plug for my husband!!! Check out this article: Recently Jeremy was featured in the Austin Business Journal in an article about how to make family and business a successful adventure.

My family is a CrossFit Family not only because we work together but because WE ARE CROSSFIT - we eat Paleo, talk about WODs, check out the "mainsite", or watch SICFIT videos together. CrossFit is our livelihood and our way of life.
But having a CrossFit Family means something more than just seeing my 3-4 relatives at "work" and being able to enjoy Thanksgiving dinner without any 'gluten' brought to our meal!

The spirit of the CrossFit Family is bigger than us! This is a family that shows support for current members and instantly welcomes new comers.
It spreads throughout CrossFit Central, throughout area and other regional CrossFit affiliates, throughout the country and as I was recently reminded - throughout the WORLD! We are part of a global family.

The magnitude of this truth recently hit home during a recent conversation with my mom who lives in Quito, Ecuador. I am tempted to give a long back story of my mom's fitness adventures but I'll keep it short and sweet! While walking thru her neighborhood about 2 months ago Mom stumbled across a sign for "CrossFit Quito" - she instantly thought it must be a fraud or just someone who heard the CrossFit name and liked it.....(I am not sure I did justice in explaining to her that CrossFit is global and that it indeed could be a CrossFit box in her neck of the woods!) The name and sight of a few kettlebells inside peaked her curiosity and she decided to stick her head in the place! Mom was greeted by a woman in her fifties and her husband. It turned out that CrossFit Quito is another CrossFit Family owned business by the couple who greeted my mom and their sons, David and Carlos Andrade.
Once the connection was made and they found out that my mom, Gala, was the mother-in-law to "Jeremy Thiel" and "Carey Kepler" of "CrossFit Central" the Mighty Gala (as they have nicknamed her) received comped classes, rock star status, and all the amenities of our global CrossFit Family.
I've been impressed by my CrossFit Family many times but I can't express how grateful I am to have David and family taking care of my mom - teaching her to use kbells - swing hammers - use Lacrosse balls to cure aches and pains.

These are photos from the "Mighty Gala" album on Facebook :) and a little note from Mom.

"lisa - with that sledgehammer in my hands i'm mentally back on Fines Creek splitting wood for our woodstove - this is my FAVORITE crossfit move! - I totally transport back to a really precious memory. it also conjures up memories of little 7-year-old Lisa running laps around the house while I counted them from the kitchen window - remember that? the start of your athletic career!"

OOOPS - read directions carefully!

2010-12-01T05:00:00.004-06:00

I have never claimed to be the best cook in the world but as of late I've really been enjoying trying new recipes - creating a few basics for my menu, etc. The creation of Just.Like.Mom.Never.Made recipe blog got me even more excited about trying new things!

For my latest contribution to the site, I decided to try a recipe for Vanilla Nut Nog. I love Egg Nog and thought trying a Paleo friendly substitute sounded like a good idea.
The short and sweet of it is - this recipe called for a lot of jokes...and a lot of patience!
While the final product was DELICIOUS -the process was more than I bargained for partly because I failed to find a "nut milk bag" (see jokes....and yes, that really exists) but MOSTLY because I tried to make the recipe with 3 LBS of Brazil nuts as opposed to the 3 CUPS that the recipe called for. OOOPS......

First was lots of soaking...grinding...adding water....more grinding...breaking it up into smaller portions to grind...then taste....this is the part where 3lbs vs. 3 cups was a big deal :)

Now for the jokes and the patience....pour concoction into a cheese cloth and squeeze out the "juice"...repeat....repeat...repeat

Finished product gave me 1 pitcher of Vanilla Nut Nog and a bowl of Brazil nut/date flour (muffin recipe from that mixture posted next week!!)

Golden Arches? Don't be fooled!

2010-11-30T05:00:00.002-06:00

At first glance you might just see the Golden Arches....America's symbol of health and fitness - right?!

But look a little closer and you'll see the Jack and Adam's 6am Relentless Bootcamp crew hard at work!

Thank you to the whole crew for making my 6am great!

Vote TODAY - #CCBESTOFATX

2010-11-29T07:50:00.001-06:00

CLICK HERE TO VOTE FOR CROSSFIT CENTRAL BOOTCAMPS

Another day with the best training parter ever!

2010-11-22T22:01:00.002-06:00

Untitled from Lance Cantu on Vimeo.

Tabata revisited....No excuses! You've got time.

2010-11-14T19:18:00.002-06:00

The Holidays are just around the corner. If you didn't realize it just head to your local coffee shop, any given retails store, or neighborhood grocery and you're met with overload of Christmas music.
Parties are plentiful this time of year and so are the EXCUSES to skip your workout. As your schedule picks up and your time seems to diminish, I thought it was a great time to revisit the TABATA workout.
An entire TABATA workout only takes 15 minutes (plus a warm up!). You don't need equipment and it will kick your rear!

Tabata: It's ONLY 20 seconds of work......

Don't be mislead - Ask any of the participants of the Jack & Adam's Core Class (pictured above) performing Tabata dips and they will tell you that "only" 20 seconds is harder than it's sounds.

Tabata Protocal:
What is it?
Tabata is a type of interval training cycle that includes:
20 seconds of maximum effort work - 10 seconds rest - REPEAT up to 8 rounds.
Total workout time for one exercise is four minutes.
Does it work?
YES and QUICKLY! After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, in addition to a 14% increase in their aerobic capacity (Vo2Max). These results were witnessed in already physically fit athletes as well as less conditioned athletes. He compared results with a group who performed more traditional endurance training - running 60 minutes at 70% of aerobic capacity. These results showed an unimpressive 9.5% improvement in aerobic capacity and no effect on anaerobic capacity in the same number of weeks.
The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance training - making the Tabata Protocol a rare workout that benefits both endurance athletes and sprinters!
More reason's why Tabata is so great:
Other than being quick and effective - the Tabata Protocol can be done anywhere (boot camp, the park, your living room, the beach) and with almost any exercise (pull-ups, sit-ups, squats, swimming, running, shoulder press, etc.)

Ready to try it?
Start with Tabata sit-ups, push-ups, and squats!
3..2..1...GO!

Mayflower Mayhem!

2010-11-12T19:09:00.002-06:00

We're approaching the final week of the I AM CROSSFIT - LEAN TURKEY CHALLENGE! I've had the pleasure to work with a crew of dedicated individuals. Watch out for this crew next weekend in the Team WOD - FINALE!!

This is Jon and me after a team workout last weekend! Jon is one of those people that reminds us all what "this" is really about. He is a new man with a new view on life. Read his story HERE.

Another great SICFIT production

2010-11-08T17:58:00.000-06:00

Visit sicfit.com for more Videos

Strong Women + Personal Paleo Recipes = Killer Combo for YOU!

2010-11-03T07:40:00.010-05:00

We all know that nutrition is 80% of how you look - feel - perform! Most of us know what we need to or should be eating but sometimes we all need a little help staying on track.

Several of the CrossFit Central women coaches have started a new blog to share their favorite recipes and help you stay on track.

JUST.LIKE.MOM.NEVER.MADE

Everyday one of us will post a new recipe - snack idea- or tip on eating out that supports our Paleo lifestyle. Check it out - give us feedback and ENJOY!

Contributors include: Jen C, Crystal Nelson, Lisa Bender Thiel, Carey Kepler, Jessica Sharratt, Megan Parsons, Heather Reed, Melisa Rehm, Karen Pierce.

Regulators take on the Butcher Challenge

2010-10-30T15:25:00.005-05:00

This morning the Regulators (pictured above....) competed in the CrossFit Central/SicFit Austin Butcher Challenge! It was a blast - the workouts were great - my team was awesome and all of the Halloween costumes make it even better!

The Regulators - Me - Mel Rehm - Stephen Dillard - Web Smith placed 2nd overall. It all came down to a nail bitter finish. Check out all the WODs here.

Thanks to all the judges, volunteers, and participants who made this a great event.

Infamous: Blondes vs. Brunettes

2010-10-21T18:20:00.003-05:00

I've said time and time again that the ladies of CrossFit are the best thing about CrossFit!

Every Monday and Thursday I get the pleasure of training with Crystal McReynolds, Lindsey Smith, and Carey Kepler!

These ladies make some pretty silly pics - make me laugh - make me work - make me better!

Thank YOU!

Our WOD today:

AMRAP 20 min200m Run

2 Muscle Ups

30 Double Unders

7 UNBROKEN Power Cleans 95lbs

BenderThiel's Green Drink...Back by popular demand!

2010-10-18T17:57:00.003-05:00

I made this for a few of you at last month's Nutrition Meeting at RunTex and have had several people bring this recipe up lately. With the I AM CROSSFIT - Lean Turkey Challenge under way it seemed like a great time to revisit this yummy drink!

1/3 can coconut milk
1/2 avocado
1/2 cucumber - skin and all!
Handful of spinach
2-3 stalks of Kale
Splash of lemon juice
Squeeze of honey
2-3 dashes of cinnamon
Splash of Vanilla
1 serving of veggie based protein powder

I've told a few of you about my new favorite mixture and I thought you ll might want to try it for yourself. It's surprisingly refreshing and sweet :)

Put all of the above in a blender with enough water for it to "blend". I like to blend ice in mine to make it really refreshing.

Do you have a creative way to get your veggies? Tell me about it!

This kinda stuff reminds me how lucky I am!

2010-10-16T12:23:00.003-05:00

This morning the CrossFit Central crew started the day off with a team building session.

3 WODS from 8:30-10:30 all with a partner.

WOD 1
10 total rounds
5 thrusters 135/95lbs
10 burpees
25 double unders
you go - I go style til the team completes 10 rounds

WOD 2
OHSQ max in 10 min

WOD 3
3 rounds
8 MU - each person has to do at least 2 each round
400m run
12 tire flips - each person has to do at least 4 each round

Thank you to the entire crew for making this one of the best mornings!

Cavemen didn't have grocery stores.....

2010-10-13T13:27:00.006-05:00

Ok, so you're 'going Paleo' and focusing on not only quantity but QUALITY of food you eat.
It's often easier to focus on what you can't have rather than what you can have. With this mindset, one of the most daunting places to go is your corner grocery store!
Right? How many of you have experienced this?

Here a few tips:

stay on the outside perimeters of the store - the isles are filled with boxed, packaged, processed foods
everything in your cart should ROT - all fresh and high quality will eventually rot! ie: eggs, fruit, broccoli
read the label - the shorter the ingredient list, the better - you should be able to pronounce/spell everything in your food

Not sure what to put on your grocery list - start with this PALEO SHOPPING LIST

If you feel that everything that makes your food tasty is OFF the list with Paleo - Think again!

Some must have spices include:

red chili
garlic cloves or flakes
sea salt
ginger
mint leaves
lemon/lime
mustard - mustard seeds
basil
olive oil - coconut oil
cinnamon
cajun
paprika
black pepper

Want to know how to use these - check out Elena's Pantry or Mark's Daily Apple for recipes.

Or try this one it uses a lot of "extras" to create this chicken dish:

Ingredients:
1) 1 large chicken breast, diced
2) About 150g of tiger prawns
3) 2 tbs chicken stock
4) 10ml olive oil
5) 1 red capsicum, diced
6) 1 finely sliced red chili
7) 3 cloves of garlic
8) 1 knob of grated ginger
9) 1 roughly cut punnet enoki mushroom
10) 3 sliced spring onion
11) 2 egg whites
12) 6 lightly crushed macadamia nuts
13) 1 sprig of mint leaves
14) Zest and juice from 1 medium lime
15) Some coriander leaves for garnishing

Directions:

Heat oil in the wok and drop in ingredient no. 6, 7 and 8. Stir fry for several seconds and then drop in the chicken breast. Once it is nearly cooked, put in the capsicum and prawns.

Once both the chicken and prawns are full cooked, pour in the stock and allow it to simmer. Next, dump the egg whites but don't stir just yet. Wait until they form into the shape of an omelet, and then break them apart.

Dump in the remaining ingredients and then top the dish with some coriander leaves. Enjoy this dish while it's still warm.

This one's for the ladies!!

2010-10-11T08:49:00.010-05:00

First of all.... I AM SORRY! I think this is the longest gap in posts I've ever had. No excuses - just time for me to get back on track. Thanks to all of you who called me out this weekend for being gone so long :)

Have all of you read Cherie Chan's post about " Why CrossFit Ruined My Life" ?- if not, go do it! This weekend I was reminded of exactly what she meant when she says:
Because of CrossFit, I will never be alone: There will always be friends I should spend time with, athletes, I need to train and new people I want to get to know.

This weekend CrossFit Central took a crew to CrossFit Champions for the 2nd Annual Oktoberfest Obliteration. I was kinda excited and kinda wishing I could sleep in my own bed and have a 'weekend' (whatever that means). However, when we arrived at Pam and Matt's new place I was reminded of why
CrossFit Is What I Do!

Chardonnay Poole 1st - me - Emily Baker 3rd

I love the energy - I love the workouts - I love the competition - I LOVE THE LADIES I've gotten to know over the past year of competition and CrossFit.

We don't see each other very often but secretly 'stalk' each other online - inspire each other with Facebook posts - educate each other thru blogs - trade fashion tips thru CrossFit photos - and once every few months we come together like long lost friends (sometimes trying to match a name with a familiar face).

So, Lori, Katie, Leah, Wendy, Laura (x2), Pam, Emily, Chardonnay, Crystal, Jennifer, Brittnay, Lindsay, Stephanie, Shelby....(and I am sure I left a couple of you out!) THANK YOU for making my weekend great.

Just for fun, here is a video of me and Chardonnay in the first WOD. See more pictures and videos from the weekend on SICFIT

Visit sicfit.com for more Videos

Fight Gone Bad 5

2010-09-07T17:16:00.004-05:00

Each year CrossFit Central has participated in the annual Fight Gone Bad fundraiser and believe it or not....it's that time of year again! I hope you're getting ready for your part in the Sept 25th event.

Many of you will donate money - a crew of you will choose to participate - some of you will choose to volunteer - but whatever role you feel suites you best, I encourage each of you to take part in this event.

This year CrossFit Central is teaming up with 5 other local CrossFit gyms to put on a great event.

I plan to participate and ask anyone who is able to donate in support (our local foundation!!) LIVESTRONG and the Wounded Warrior Project.

Every bit counts - Donate Here to support my efforts.

Zilker Relays- this is where it all began!

2010-09-04T14:01:00.010-05:00

Friday night CrossFit Central brought 3 teams to the best 'underground' race in Austin - The Zikler Relay! I love this race for many reasons - it's only 2.5 miles - it's team effort -it's on Friday night with beer, Tacodeli, and music - but most of all because it's an 'anniversary' event for me!

Two of the best guys in my life - Paul Perrone and of course, Jeremy!

I moved to Austin in May 7 yrs ago - I was waiting tables at North by Northwest and got an invitation to join a team for the relays by the race director, Paul Perrone. I showed up, not knowing a soul - ran with a crew of strangers who instantly became some of my longest standing TX friends! From this race sprouted my job with Fila then Adidas - one of the best friendships I've ever had - and my love for the Austin fitness community.

Web - Showout - Big Mike after the race (team show-flash...minus Jen C)

It's not too early to mark your calendars for next Labor Day weekend - join me at the 2011 Zilker Relays :) I'll be there!

Hood To Coast

2010-09-01T16:38:00.005-05:00

I got back from Hood to Coast just over a week and a half ago - since then I've looked at this post several times trying to figure out what to say - how to convey the experience - what great things to tell you, etc. The bottom line, is that it was one of the best trips I've ever taken - it was physically easier than I expected, yet far more rewarding. The best things on this trip were the 11 inspiring women on my team and the 1.5 hours of sleep I got in a cold, wet grassy field with a full moon and more stars than I've ever seen in TX, shining on me.

We started on Mt. Hood - beautiful and a cold 39 degrees!

Our team of 12 rode the 197 miles in two of these 'fancy' vans - while one runner was on the course at all times!

I ran 17.88 miles - a lot of it on HILLS - it was amazing!

We were the TX gals for sure - TX flag at every transition - Longhorn glasses - etc. I still kinda feel like a traitor wearing or supporting the TX (or Longhorn) garb. Does 7 yrs here make me official?

This is where we finished. On the beach at Seaside, OR. Notice the clothing - this wasn't a TX beach in August, that is for sure!

Many of the team members are already making plans for the 2011 trip!