Meet Team Pursuit!

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

Megan Parsons:

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

Strengths: Arranger, Woo, Communication, Achiever Focus

Jessica Clark

Core Values: Balance, Humor, Passion, Leadership

Strengths: Significance, Learner, Command, Discipline, Activator

Lindsey Schrock

Core Values: Family, Kindness, Balance, Honesty

Strengths: Discipline, Empathy, Strategic, Restorative, Developer

Kat Grosshaupt

Core Values: Family, Passion, Authenticity, Balance

Strengths: Positivity, Input, Empathy, Activator, Relator

Chelsea Ross

Core Values: Ambition, Family, Faith, Balance

Strengths: Harmony, Consistency, Connectedness, Belief, Includer

Heather Reed

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

STrengths: Arranger, Empathy, Belief, Developer, Futuristic

Lauren McAuliffe

Core Values: Balance, Health, Integrity, Personal Growth

Strengths: Futuristic, Maximizer, Activator, Communication, Individulization

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

Strength Finders 2.0

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

Futuristic

Discipline

Positivity

Includer

Activator

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

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

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

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

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

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

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

Faith

Family

Integrity

Health

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

Lean Turkey 2011

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

Chris Holtcamp

Jennifer Concannon

Paula Geiger

Shannon Lloyd

Todd Outlaw

Phillip Lerma

Caroline Geiger

Cami Hawkins

Tiffany Galligan

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

Austin High Track Oct. 15th, 2011

Mt Bonnell! Oct. 29th, 2011

Be Relentless

Nice work Lindsey!

Oktober Obliteration

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

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

3x

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

5 Bear complex (105#)

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

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

WOD #2: Chipper

50ft Prowler Push (85#)

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

300m Run

25 Burpee Hand Release Lateral Box Jump

50 ft Prowler Push (85#)

This was a leg BURNER! OUCH!

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

The last workout was a sandbag workout...

150ft Sandbag Carry (70# the whole time)

(seemed like forever)ft sand bag toss

10 get ups with Sand Bag

150ft Sandbag Carry

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

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

I look forward to this event nextyear!

For more photos go HERE.

5 Fitness

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

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

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

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

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

Run For The Water 2011

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

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

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

Strictly Strength

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

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

Team Pursuit....

Playing
Unstoppable &
Realizing
Strengths
Under
Intense
Tenacity

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

Follow them on Twitter:

Heather- @hreed07

Jess- @jessclarkie

Chels- @Chels_Ross

Lindsay- @lindsEblue

Kat- @KGrosshaupt

Meg - @ShowoutMeg

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

Words to live by---

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

Go Big or Go Home!!!

What: Relentless Kettlebell Exchange Program

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

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

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

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

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

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

Let's move some bells!!

Did you know...

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

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

AND

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

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

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

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

Who Is Relentless?

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

Dave in the T/Th Jack and Adams

Tara from the T/Th Brentwood Class

Shrinking Victims!!!

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

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

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

- David, Relentless Brentwood

Frank (In Home Client):

Lost 1% Body Fat

Lost 3lbs

Decreased Resting Heart Rate from 63-51bpm

Decreased Blood Pressure from 155 to 116!!

Susan (In Home Client):

Lost 2.7% Body Fat

Lost 1.4lbs

Lost 1.5inches

Tara (Relentless, Brentwood)

Lost 1.7% Body Fat

Lost 3.45 inches

Lizzette (Relentless, Brentwood)

Lost .6% Body Fat

Lost 5.3 inches

Alisa (Relentless, Brentwood)

Lost 4.75inches

Katy (Relentless, Spiceworks)

Lost 2lbs

Lost 1.9% Body FAt

Lost 6.5 inches

Jen (Relentless, Spiceworks)

Lost 5lbs

Lost 4.8% Body Fat

Lost 4.25 Inches

Albert (Relentless, Spiceworks)

Lost 13lbs

Lost 7.3% Body Fat

Lost 8.6 Inches

Reg (Relentless, Spiceworks)

Lost 1lb

Lost 2.8% Body Fat

Lost 18 Inches

Cindy (Relentless, Spiceworks)

Lost .2% Body Fat

Lost 2.25 Inches

Josh (Relentless, Spiceworks)

Lost .7% Body Fat

Lost 4.25 Inches

Fight Gone Bad 6!!

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

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

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

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

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

What is the Fight Gone Bad Workout?

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

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

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

GEAUX TIGERS!

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

20 Purple & Gold Pushups

50 Mike the Tiger Swings

50 Golden Girl High Pulls

50 Middleton Library Front Squats

50 Parade Ground Push Press

20 Pistol Pete Pushups

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

IronBelle

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

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

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

REGISTER HERE

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

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

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

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

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

California AKA The Games!

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

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

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

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

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

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

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

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

Max L-sit for time (1 attempt)

Max distance Softball throw (2 attempts)
Max distance Handstand walk (1 attempt with 1 mulligan if less than 5 yards)

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

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

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

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

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

For time:
5 Muscle-ups

165 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 50 yards

5 Muscle-ups

165 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 100 yards
5 Muscle-ups
165 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 150 yards

5 Muscle-ups

165 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 200 yards

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

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

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

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

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

Three rounds for time of:
155 pound Front squat, 7 reps

Bike 700 meters

100 foot Monkey bar traverse

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

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

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

MONDAY

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

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

Summary:

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

Fuel 21 Results!

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