Fitness out of Community

We have a mantra at Crossfit Central that we go to with every group we train. We believe in Building a Fit community. To us, this means a couple of different things. These can go in either order, and that is developing community out of fitness or developing fitness out of community. I want to dive a little bit deeper into the understanding of what this means.
Some of our programs are set up as fitness classes that anybody from any background can come into. Every Boot camp and CrossFit class is open to the public to come into so that they as individuals can join a group of other individuals who want to strive to expand their fitness abilities. In every one of these programs, the same process has occurred. They were all strangers to each other in the beginning. Nobody spoke allot to one another in the beginning. The workouts absolutely forced a common bond for the group so that they began to encourage and support each other to finish the workouts. These workouts are not easy task, each person that attempts them will feed off of external motivation to help them through. As the fitness levels have increased in the group, so to has each person's desire to drive the others to go harder and faster during the workouts to then they would have done otherwise. This sense of giving it your all for the others in the group, helps to elevate the energy and excitement of the workouts and form bonds through celebration of accomplishments. No longer are these people individuals in a group fitness class, but they are now a team of competitors training for one each others advancements towards conquering new barriers.
The other side of what we do is a bit of a different scenario. We train groups of people who have known each other either through work or long time friendships who didn't need our workouts to develop a bond. This is the case with our corporate programs we train. The picture above shows several of the team of Rosenthal and Watson Law firm who were basically brother and sisters when we started working with them. My objective with this group was strictly fitness. Their encouragement could be seen from the start. It was perfect for them to all feel comfortable with each other from the start. This group has held each other accountable and have continued to come primarily because of that factor alone. On their own, doing a fitness program was not in there best interest, but with there close friends who they have known for a while, have used that bond to motivate each other to achieve a healthier lifestyle. They celebrate together the fact that the others in the group are looking better. Fitness out of community is such a powerful phenomenon. For me, being able to have been adopted into this type of family environment has been such a privilege.
This post is a major Thank You to every group that I work with. It has been a fun experience to see you all grow!

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.

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.

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!

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.

Leaving it all out there!

Raising the bar for ourselves seems to be a constant challenge that we will continuously have to do. All I know is that if you aren't constantly giving it your all in whatever you do, there is very little to no chance for improvement. While I was in Midland, I was constantly faced with overcoming levels of fatigue that tested my abilities to be good teacher and mentor for all the young athletes I worked with. Crossfit has really reminded me that I am always able to keep pushing myself beyond the limits that I’ve already reached so that I can continue to improve these abilities. We all can do things better than what we currently do if we stay focused and continue to push through the temporary suffering we must go through for improvement. When you give your all, you know you gave your all.

Winding down and Gearing up

I've had a blast this summer out in Midland, TX. The response that I've gotten from these kids has been beyond what I could expect. These 140 young athletes have volunteered their time and sacrificed their summer relaxation to become better leaders and teamplayers. It's funny how it is when you get tied in and attached to things. When I was leaving Austin, I didn't want to get away from all the great things going on in the Crossfit gym, and now that I coming back in about a week I so much love to stay here to continue to work with these dedicated and committed individuals. I will have to accept that the timing in everything I'm doing is exactly where it should be and whatever the future holds will be just as amazing as the venture I currently am experiencing. All you Crossfitters in Austin be ready for my return because I'm ready to take you all to a whole new level so that you will really be "The fittest people in Austin."

A little help

Sometimes finding a way to get through a workout can seem darn near impossible. You body is exhausted, you can't breathe and you may not even be able to see strait. I've found myself in that situation before, and luckily there have been people around me that encourage me to keep on pushing. It's amazing how much that helps you get through to the end. Everybody should have some external motivation from others. When that happens, more can be accomplished than you may have ever thought. Encourage, encourage, encourage... then celebrate what happens.

Called Out!

If you are familiar with Crossfit Central's boot camps, then you are well aware of the ladder drills. Those same drills are a key component in the PowerPlant speed and agility program as well. Every day these athletes go through these drills to help develop speed, coordination, agility and accuracy. Today in camp one of the kids made a comment that saying he would smoke me on the ladder. I couldn't resist the opportunity to jump in and prove him wrong. Thanks Jeremy and Zach for incorporating them into your programs to allow me the practice to show up some 7th and 8th grade kids today. I love the competition!

More about the Speed Ladder(Click)

Trigger Point Certification

When it comes to speedier recovery, massage plays a vital role in the process. More blood flow into the muscle allows more oxygen to the area which results in more rapid healing. This benefits muscle, bones and ligaments. Cassidy Phillips of Trigger Point Technologies has developed the most amazing equipment for self-massage and put together an outstanding certification course to explain the how's and why's of incorporating it into our daily activities. I'm now a true believer and am so grateful to have had the opportunity to be a part of this up and coming new phenomenon.

Check out Cassidy's site at TPTHERAPY.com

Impossible is nothing!

Time to train? Crossfit Games! reason to compete again.

What builds a team?

Vincent Lombardi: Quote on Teamwork
"The achievements of an organization are the results of the combined effort of each individual".

Posting has been a task for me lately. I been seeing some great things unfold over the last 2 weeks with some great young people in Midland, TX. Each one of these individuals has a strong desire to better themselves as athletes and individuals. I'm so grateful to be here in this West Texas town to work with them all.
Every single one of these athletes has made a commitment with there teamates to show up at 8 AM during their summer break and do whatever it takes to win a state championship.

See more at PowerPlant Ultimate Athletic Training