Testing Possiblity

At Crossfit Central we don't let limitations creep into our day! We believe our deepest desires are achievable. We look at life, see exactly what we want and say "I'll Have That!"

The idea that we are limited or restricted by anything is purely imaginary. We choose everything we want for our lives and get to work!

God is so amazing! We can look at His grace and say thank you! Thank you for opportunity to do what we love, be a positive influence to others and live a life of meaning. We are truly blessed! Ignoring our knowledge, ability and desire would be a direct slap in the face of our creator!

I believe in a life full of amazing people and cherish the times I am with them.

Check out this video highlighting the CrossFit Central coaches training over the last several weeks. Lance Cantu did a great job with his first shot at producing a video to share with us all!

Core Strength

Abs, Abs, Abs... Can we do more abs? This is understandably a major concern for most clients who come in for training a session. Everyone wants to have a flat tummy, and maybe even one that has those famous 6 pack of muscles that are so recognized when a person who has them takes their shirt off. Most people in the fitness world today think of core work as crunches or some type of abdominal flexion work done on a physio ball.

In Crossfit, we view core strength in a unique but very simple way. In every Crossfit workout our abs play the most vital role, and that role is midline stabilization. This is true for exercises including running, squats, push-ups, shoulder press, sit-ups, cycling, jumping, etc. All movements functional require us to keep our torso long and engaged.

What does this mean? It is impossible to optimize your core strength through the use of crunches or physioball exercises. The core is composed of muscle groups not only of the abs, but also the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps. Keeping this concept in mind and implementing it with your workout routine will undoubtedly allow you to increase you fitness level in as little as a couple workouts.

Through the increased core strength, we also see the benefits that will come to our extremities(Legs, arms). This is why Nicole from Crossfit HQ Can beat about anyone in a pound for pound over head squat competition. Her core strength is 2nd to none. You can also see every muscle in her stomach despite the fact she does zero crunches. Read more of midline stabilization and core to extremity from the Crossfit Journal. (Click)

Does Crossfit Make you Smaller?

I first started Crossfit workouts in April of 2006. Because the intensity of the workouts, I naturally had to make sure I wasn't lifting anything too heavy so that I wouldn't hurt myself. No other weight workout had ever challenged me so intensely with the cardiovascular aspect of training quite like this. My body immediately responded my getting leaner and more defined than I ever have been before.
As I started to share the program with guys who where used to weight training in a gym for strength alone, an immediate concern for them was that our program was not going to be sufficient for them. All they could see was that they would not be as big and muscular and as traditional body building style program would allow. This is a total misconception. Usually with the movements we do, they will have to do lighter loads because they haven't mastered the movements. Once the movements feel more natural, they loads can get heavier and heavier. After a year and a half of doing this training program, I am now stronger than I've ever been, and I am able to handle my heart rate getting up to 200 without letting it slow me down.
The point here is not only to be able to Bench 300 and squat 500. It is not only to be able to run 5 miles in under 40 minutes. It is not only to have a 25 Tabata score;a sub 3 minute Fran; a 350 Fight gone Bad, or a sub 20 Linda time, but to be able to do any of those things on any given day. You're fitness levels are to be tested by more than just what you like to do. You have to do what you hate to become a top tier Crossfitter. Step up to the challenge if you dare! These Pictures were takin about a year apart. Still think Crossfit Doesn't work?

The Advocare Opportunity

Lately I've been speeking alot about the Advocare Products. This has been an amazing product that I've used for the last nine years to optimize my health and performance. I've wanted everyone I come in Contact with to enjoy these products as much as I have. Now though, I am understanding to another level what I have my hands on. This company is much more powerful than what the products can do for our lives. This Company is one of very few, that really allows an outlet for people to relieve themselves from many things that could be viewed more as a bondage than a blessing. I've seen the bigger vision of this company and the message that they are bringing to this country. I have to say that my involvement now has become much greater and I really believe that it is my resposibity to help deliver the message to as many people who might need it just as much as I did.

Contact me for any further questions or Check it out for yourself.
www.Advocare.com/02037554

Raising the Bar(and its weight)

Jeremy and I were having a bit of fun the other night by seeing how much weight we could get up above our heads from the standing position. We were using the Jerk technique as the weight increased above 225 pounds. We were having great success until the weight got to 265 lbs. That took each of us a couple tries a piece. Once the load got up to 275, I had to tap out as I could hardly get the bar to rise a few inches. Jeremy had just enough power and good enough form to get the load up with a slight press to extend the bar. Pretty or not, we counted it. We have set a goal for 300 pounds which is no easy task for any Crossfitter. I'll keep you posted when it happens. In the meantime check out the video of Coach Bergener teaching the proper way to do a Push Jerk.

More info for Olympic Weightlifting.
www.mikesgym.org

BootCamp to CrossFit

Becky and Allison have been 2 very loyal bootcampers for several months now. Each of them have experienced great results from their 2 day a week program. A month ago they each thought they would like to have an extra day of workouts to take themselves to new heights. They began asking me about the indoor class and if I thought they could do it. Of course I thought that they could do it, but because Crossfit is more weight intensified, I let them know that it would be a different type of challenge.
They did great in their first month. I know that they are experiencing different types of soreness now and their bodies are starting to respond to the new style of training. I've actually been so impressed with their stamina, I've decided to start going to the bootcamp that they attend with Jeremy to improve that element of my fitness. The bootcamp and the Crossfit Class are 2 entirely different animals. Both great independent programs, but also a tremendous compliment to one another.

Commited

Working with clients can be very tricky. I spend 2 or 3 hours a week with a majority of the people I train. That is very little time to make a huge impact on somebody as far as helping them achieve their fitness goals. I know that each person I train is willing to work hard in the time in which I have with them. It is the other 165 hours a week that I have no control, when I hope they are doing more for themselves.
Dave Re has been the Man when it came to downright making a decision to change his lifestyle. In the last 8 weeks, Dave went from hardly being able to do a couple sets of squats, to an absolute fitness freak. He's made more changes in his eating habits and his activity habits than most make in a year. It is for this reason that he's lost 15 lbs and 8 percent bodyfat. That is about 25 lbs of fat loss. This man is a night and day transformation of his former self. Soon I believe he will be just as fit as our best Crossfitters and just as ripped as me!
Great Job Dave. It's been a pleasure working with you so far. Enjoy the new atmosphere in Crossfit Class.

One of those Days

CrossFit workouts are designed so that anyone can complete them. There is a sence of accomplishment that comes along with the completion of everyone of them. Sometimes when you look at the exercises and the number of reps written underneath those 3 Letters W-O-D(Work out of the Day), it can seem very deceiving. Yesterday was like that in the fact that all of the movements were relatively quick in easy. The rep numbers were all 30 and below. Most of the workouts are meant to be completed as quickly as possible. 3... 2... 1... Go! Today's WOD by initially seemed to be one that we would be able to move 100 miles an hour throught the whole thing. 10 minutes into it, and we realized that we were nowhere near being done. 15 minutes, and we wer wondering why we were moving so slow. 20 minutes, uncertainty of wanting to finish crossed our minds. 25 minutes, our hearts racing and doing all we could to keep our breathing under control. How much longer? Can I finish? Will our bodies keep going?

Being a Crossfitter will definitely challenge you in ways that you have probably never experienced before. If it wasn't hard then we wouldn't love it so much. Every now in again though, I believe there are those workouts that it is ok to say, "Lets never do that one again!" Thank you Carey for your kind heartedness putting this one together. I think we should name this one after you.

"Crazy Carey"

30-25-20-15-10-5

Kettlebell Swings

Push-ups

Med Ball Cleans

Pullups

Squat Jumps

Dips

Pics: 6:15 pm class showin what there made of. Good job to you all!

This past Saturday was a great learning experience for me. Fit and Fearless Krav Maga held a seminar at their facility in South Austin. I've always been one to take for granted the fact that anyone would ever try to attack me. I never feared that type of circumstance. After attending this seminar though, I realize that I would have been clueless if a situation like that would have ever occured. Jeff Levine and the rest of the trainers do an outstanding job of instructing the methods of Krav Maga to the avererage Joe or tactical training professionals. Just like Crossfit Central, Fit and Fearless takes pride in what they do so that every individual who attends their programs leaves knowing that they've learned and accomplished something new. This seminar's purpose was to raise funds and awareness towards breast cancer. I'm truly glad I attended and look forward to another opportunity to attend one of the classes.

First Time for Everything

Every one knows this. Very rarely do we accomplish a challenging task in one attempt. If a baby didn't try to walk again after falling flat on its tail, or keep trying after 2 steps and smack on its face, where would we all be? We'd be crawling around looking like a bunch of babies. But we aren't babies so we'd really just be crawling around looking silly. Fortunately though, we didn't quit trying. Neither will the babies quit. So just like we get up and walk every morning, they too will be walking soon right along next to us. I'm no expert in babies, but I’m guessing from the time they start to try walking to the time they are actually able to walk very well is around the 4 to 5 month frame. Jenny Ervin has been working out at Crossfit Central now for about 6 months. When she started, pulling her body up an inch was an accomplishment. Not even close to doing a pull-up. She had a goal in her mind though that she was going to be able to do a pull-up. Last month I told her that she was going to get one by the end of the month. Almost with no help of mine, she finally got her first 2 weeks ago. chin to the bar. I had to count it because the pic looked so good. Now, she can do 5 in row. In 2 weeks, she will do 10 in a row. Not only is she doing them, but she has perfect technique. A lot of woman come to our gym with no prior experience of pull-ups. It's always the same "I don't think I will do those" or just "yeah right". Here is the deal. At Crossfit, women are strong and confident. This is the place where women do pull-ups. So when you come expect that you will be doing them before long. Congrats Jenny. You are now among the few.

Training is for everyone!

When I first got into training others, I had an amazing blessing to be able to work with youth between the ages of 12 - 18. I've trained this age group for 6 years now. Now that I've decided to make do this as a full time profession, I've had to break away from many of my narrow minded ways of thinking. I was always so sure that I wouldn't be able to work with anyone who wasn't by nature or by practice a highly athletic individual. I thought that it would only be worth training people who were trying to rise to a very high level of ability. That's before I realized the power of relativity. Now that I understand that no matter what level of fitness and athletic ability somebody is at, there is no difference in the excitement level of conquering a benchmark in which they couldn't achieve before. It is entirely the same for a high school athlete to Jerk 250 lbs as it is for somebody who hasn't attempted to squat in 20 years to get their butt below their knees with there feet flat on the ground. Abilities can and need to be improved for everyone. I will no longer subject myself to thinking I will only train one type. I am opening myself up to any individual who is in need of improved performance and mobility. The relationships I develop are really the one and only thing that matters most.

Monsieur Bill Brooks has made great stride in his last 5 week of training. Most of which has been completely reteaching the body how to move with more function. "I used to do these movements as a young child, and now I feel like I've never done them before." Functional movement is about training your body in a way that it is designed by nature to move.

Fight Gone Bad II

Photos by Dave Re Www.DaveRePhoto.com


Wow! I'm not sure we could have asked for this weekend's event to turn out any better than it did. I woke up at 4:45 am and was just eager for the entire day to get started. We had been planning things out for close to 2 months for this event. About 6 months ago Jeremy and I were having breakfast at Whole Foods and we decided to go up on the Pavillion to see if putting on a bootcamp there would be a possibility. Thats the day the idea to do the Fight Gone Bad Fundraiser spurred. We were up there thinking how it could be set up. Its amazing that the actual event was set up almost entirely identical to how it was visuallized in our minds. Beyond that, the amount of individuals who were actually there to show support was mind blowing. Everything we needed came together to make this a great turnout.

The Wayfit Kids

WayFit is a program that is done twice a week at West Austin Youth Assosiation (WAYA) for children between the ages or 10 and 13. Just like all other Crossfit programs, this one is meant to challenge each one of these youngsters to their individual levels of Fitness. Through this program, we also offer up an opportunity for these children to learn leadership, teamwork, self-developement as well as hard work. Working with children is what inspired me to become a professional trainer, and will always be the times I enjoy the most in all my training opportunities. New session starts tomorrow. Click the Wayfit link above for more info.

One Hard Worker

Eric Ditmer has been attending Crossfit Central's Bootcamp programs for about a year now. He is one the the stronger runners that I know and is over all in great shape. In the last couple months, he has takin interest in our indoor programs as well. As most of the clients that come indoors, Eric was very unfamiliar with a majority of what we do. None the less he has stepped up and been ready to take in all he could about becoming a better all around athlete. I am honored to work with such hard working and highly committed individuals such as this man. It's easy to see why he has achieved great levels of success in his career. With continued effort against the physically demanding challenges CrossFit brings, he will surely be right up with the best of them in this new sport.

Eric is pictured here performing the Olympic style Split Jerk at 100% effort. In my opinion... pretty damn good!

Complex

I've noticed several times that when people are introduced to Olympic style weightlifting, they become concerned that they cannot get the hang of it. I can't stress enough that only through practice that accuracy, coordination, balance and agility can be maintained. Uncomfortable movements are directly tied to the fact that your body is simply not used to the movement itself. It isn't that you physically cannot perform the movement, but that you need to first learn it, then practice it over and over again. Eventually what will happen is the feeling will become more natural. I especially love the times when I'm working with somebody who will say, "I used to do this when I was a kid! Why can't I do it now." Your body was created to be able to move specifically the way in which Crossfitters train. Most of the time, we are merely reteaching our bodies how to do things that they have been capable of since we were children. Don't ever say you can't. Just keep trying until you can!

Don't quit! Ever!

Sometimes the weather doesn't always cooperate with us during the workouts. Last week the rain began to come down hard in the last round of rowing during the evening class. This causes the seats and foot hooks to get slippery and hard to stay on. Rather than calling a stop or making adjustments to the workout to keep from getting wet, everyone stayed outside for the finish. Once again Crossfit Central is representing what it means to be a Crossfitter!

Friday Night Lights

I had an awesome opportunity to go check out Austin Westlake play Lake Travis this past Friday night. I prefer to watch these games from the sideline and thats exactly where what I did for this game. Working with athletes in this age group is something that I am very passionate about. Their eagerness to get better and learn more is extraordinarily higher than any other group of individuals I've work with.PowerPlant Athletics has recently signed on to do a strength and conditioning program for the Westlake's female basketball program. This is the first opportunity for us to get involved in the high school communities in Austin, and we are looking forward to more of this to come. Congrats to Westlake High for holding on to win this one as it came down to the last play. Westlake 28 - Lake Travis 21.

Fight Gone Bad 2007

We are fast approaching September 29th which is the date for the second annual Fight Gone Bad Crossfit Fundraiser. Teaming up with Athletes for a Cure, Crossfitters all across the country will be taking part in this Fundraiser in order to raise money towards finding a cure for Prostate Cancer. The Workout is one of those that anybody who takes part in is sure never to forget. My first time doing it was last year in Austin. I thought I was in decent shape, but after I got about halfway into this workout, I realized that I was simply just not Crossfit. Elite fit individuals score in the 320 to 350 range. That is my goal this year. This would be an improvement for me of about 130. I'm really setting the bar high for myself because I do want to become a top notch Crossfitter.

Please show your support and help us fundraise. Each person who participates needs only to raise $150. You can registrar at Athletesforacure.org to join us at Whole Foods at 5th and Lamar for the big event or you can donate any amount to the cause and sponcer those who would like to participate.

Speed

I think a lot of time in Crossfit we tend to forget one of our key components to which is Speed. I know that many of our workouts are "for time" and we try to get the workout done as fast as possible. I believe we should work more on quick burst speed like 10 to 20 meter sprints so that our bodies can be prepared to get from A to B as fast as possible no matter how far away it is. Just like when we do 10 sets of 1 for increasing strength, these quick sprints will enable our bodies to develop a whole new muscle contraction that 400 and 800 meter runs cannot.

Back in the Gym

There is something about being back in the gym here at Crossfit Central. Maybe it's just that I missed Austin and all of its natural beauty. Being from West Texas, I am still in awe of this amazing city. Coming back though, getting back to CrossFit; this is truly rejuvenating for me. I know that every single one of our clients that comes to the gym is energized and excited to be there. That makes my job so much simpler. Thanks Austin. You people have some amazing qualities and I'm grateful to be about of it. I'm pumped to be back and I'm ready to help make sure this city rises to The Fittest in the entire country.