Friday, April 29, 2011


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

Directions: 7300 FM 2222, Bldg 3, just West of 360.
Head west on 2222
After the light at Jester, turn right
On the top level of the parking garage behind the Chase Bank

Sign up HERE! Can't wait to see you out there! New session starts on Monday!

Thursday, April 28, 2011

Bunny Hop

That was the only warning they got...and it was via facebook! What would you do if your coach posted this picture a night before a workout referencing the workout you were suppose to have in the morning! Little did they know what was in these eggs....60 different moves they had done in their Relentless Bootcamp that used their med balls, kettlebells and body weight.
While the Coach Chelsea Ross warmed up the 6:30am Jack and Adams crew, the "Easter Bunny" hid the eggs. HOWEVER before they could go find the eggs they did a WOD to represent the story of Exodus. This was:
7min AMRAP
26 American Swings
3 cone Gasser

The wonderful Brentwood Bootcamp participated in the "Bunny Hop" as well! Everyone got to do burpees for the most eggs found!
They too took on Exodus...which they considered a "doozy" just as much as Jack and Adams did!

Wednesday, April 27, 2011

11.5...One More To Go

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

20min AMRAP
5 power cleans (100#)
10 Toes To Bar
15 Wall Ball (14#)

100# Power Clean might not seem that heavy especially at 5 reps at a time, but let me tell you it gets heavy QUICK! My first couple of rounds were unbroken, but it then turned into 2 sets of 2 and a set of 1. This just helped with the mental. Toes to Bar were my struggle...a body weight struggle...funny, wasn't my last struggle body weight lift. Pattern? My first set was unbroken! I cannot believe it! I was so excited for this that when I let go of the bar post first set my feet slipped and I landed flat on my butt! After that I was lucky to stay on the bar for more than 2 reps. I would do a few, couple, single then my wonderful judge would hand me a piece of tape to cover my destroyed hands. ouch! After toes to bar was wall ball. I'm not a fan of wall ball (even though "Karen" is 150 Wall Ball grrr) it isn't bad. I was able to do all mine unbroken....hey I had to make up time some where and I knew if I stopped it would be bad news bears. After 20mins I had completed 9 full rounds, 5 power cleans, 10 toes to bar and 7 wall balls. I knew there were areas when I could push a little harder and faster, however my hands looked like this post workout...
Therefore I was I happy with my efforts. Awesome job y'all! Can't wait to take on 11.6 with you!

Tuesday, April 26, 2011

Training for a Race?

Carrie uses Relentless Bootcamps to train for Boston Marathon!

What has Relentless done for you?

Monday, April 25, 2011

Karen's Kitchen 3


11.4 has come and gone...These WODs are coming and going faster and faster; scary. It was a "doozy" just as they said. This WOD takes the cake without a doubt. I like to call it "Shoulder Shocker"...11.4 went as follow:
10min AMRAP
60 burpee forward facing bar hops
30 Overhead Squats (90#)
10 Muscle Ups

What is a "burpee forward facing bar hop"? Well you do a burpee facing your bar (which is already set up for your overhead squats) then you jump with both feet, and land with both feet at the same time on the other side of the bar...thats have 60. WOW! NEXT You put 90# over your head and do 30 squats. This isn't easy...especially after doing 60 burpee bar facing burpees. YIKES!
THEN you go on to the rings...the lovely rings. How inviting do they look? I got through the 60 and the 30 with 4 mins to spare, but sadly no muscles ups...even with 4 mins of trying. I just wanted 1....1 was that to much to ask for? Bad news? I didn't get a muscle up. Good news...I know EXACTLY what I need to workout which is muscle ups POST workout when shoulders are SHOT! However, big ole congrats to the ladies below who are also brave enough to take on 11.4 without thinking.

Friday, April 15, 2011

Almost Oatmeal


1/2 C. UnSweetened Apple Sauce
3 TBS Coconut Milk
1 TBS Crunchy Almond Butter
2 TBS Pure Egg Protein Powder-Vanilla
Dash of Vanilla *Optional
Sprinkle of Cinnamon *Optional

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

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

Tuesday, April 12, 2011

New At Brentwood...

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

Congrats to Alisa for rocking Double Unders!

Monday, April 11, 2011

Bettys On Boards

What on earth am I doing...much less wearing? Saturday April 9th Crossfit Central hosted our Women's Only Challenge! What is the challenge about? Below Carey Kepler is briefing everyone on the workout.
...then the ladies went to work...
Burpees, Lunges with Med Ball overhead followed by a run...
Then on to the water to perform a Push Ups, Squats (with paddle overhead), Situps, and mountain climbers alllll while on the SUP Board!
Once you and your parter have completed that, run to the finish line where the boards are located!
Don't worry about falling in because one of us coaches (pic below) can save you..
Congrats to our winners!!!
Huge thank you to our sponsors!

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

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

Sunday, April 10, 2011

Duke's 2nd Birthday

Its hard to believe that 2 years ago on April 9th 2009, Guinness "Duke" of Pierce was this small.
In May of 2009 I picked this bundle of joy out of the litter...he was the biggest one.
Little did I know he would turn out to be bigger than his dad!
On May 30th I brought this 14lb puppy home...
On Saturday my Duke is a spoiled rotten 92lb 2 year old! Therefore, on this day, for breakfast he had his dog food, with an egg (which he carried into the living room..grrr), a pizza flavored bone and peanut butter (he gets that every morning).

Later that day I gave him his kong ball and a bag of treats!
His dinner included a burger from P Terrys....
Lets not forget the cake and bacon flavored ice cream for dessert!

Saturday, April 9, 2011

11.3...On To The Next One

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

5min AMRAP
Squat Clean /Jerk (110#/165#)
Whats a "Squat Clean/Jerk" you might ask? Go HERE if you want a video to explain...or you can just take my word on it. You clean the bar into a squat position, THEN you put the bar overhead. This can be done in a variety of ways so pick my case, I picked 2 different ways; thruster and a jerk. You better guess again if you said "Oh 5mins? Can't be tooooo bad" WRONG!
I set my goal to be 20 and I completed 30 even. THANK GOODNESS! That was rough! The trick? Pace yourself. Don't go flying out of the squats every time and don't waste energy lowering the bar down, drop it from the top. PACE YOURSELF! It is a huge honor to be able to compete along the side of some of these women and men from my box. If you are missing some motivation and energy, come by central at 1:30pm on Thursdays we have it FLYING out of our box!

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

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