Working Hard and Having Fun

January has been an awesome month for CrossFit Rogue Boot Camp! I had some returning boot campers jump back on the wagon, my good ole trusted boot campers and then quite a few newbies as well. It has been a great mix and lots of fun. I was excited to learn yesterday that Joe, one of the newbies has already dropped 10 lbs. this month!!! Nothing makes me happier than hearing that my clients are having success! Keep up the great work everybody!!

WOD (Workout of the Day)
3 Rounds of 30 Thrusters & 30 Sit-Ups
3 Rounds of Lunges and 40 Mountain Climbers
3 Rounds of 15 Push-Ups, 25 Air Squats and 400 meter Run
2 Rounds of 50 Partner Medball Overhead Throws and 50 Russians

CrossFit Central featured in Austin Tidbits

http://austin.gotidbits.com/tidbit/free-weights

Austin Tidbits, for those of you who do not know, is a fabulous email newsletter featuring editorial articles covering the hottest trends geared towards women in categories such as shopping around Austin, eats and drinks, beauty tips and lots more. This week they were featuring the BEST free workouts here in Austin and CrossFit Central's "Under the Bridge" workout was one of the 3 they chose. We are honored.

The Under the Bridge workout is something we hold monthly at Town Lake under the Mopac bridge and it is FREE to anybody and everybody of all fitness levels. The format is based on our boot camp classes so people can get a sense of what our programs are like. Or existing clients can get in an extra FREE workout! Our next under the bridge workout or better known as UTB is this Saturday, January 31st at 8:30 AM. Come join us to start your weekend off right.

Taking it Outdoors...

Tonight the 6 PM Rogue Boot Camp class is taking the workout outside! Yay for beautiful weather! Every now and then our indoor class goes outside which makes for a nice change of scenery, some fresh air and we get to utilize the awesome track that is right by the basketball court and park. Oh ya... all kinds of fun stuff we get to play with tonight! Come join us for free to try it out and meet this awesome group of people! We work hard and have fun!

SUCCESS STORY - Whitney Frakes

Pictured Above: Whitney - May 2008

Pictured Above: Whitney - January 2009

Whitney Frakes joined the CrossFit Central Rogue Boot Camp about 7 months ago and stuck with it. Since then she has transformed herself!! I am so proud of her hard work, determination and great attitude. She always shows up to class, pushes herself, never quits and it has paid off. She has seen tremendous results and I would like to share her story. Read below to find out how she did it!!

Whitney's Story:

CrossFit and me... where do I start? I honestly had NO CLUE what I was getting into when I started Jess' boot camp last June. All I thought was Jess knows me, knows my injuries, she'll probably help me get back into the shape I was before the sprained ankle and car accident without inflicting new injuries on me! Done and done.

The class was fun, the people were great, the workouts hard... I fell the first week... clearly the whole coordination and agility fitness domains were beyond me! I felt incompetent at times (ok, most of the time), couldn't do push ups, pull ups, the WARM UP killed me! But that didn't stop me. In fact, it pushed me to train more.

I didn't have any specific goals in mind when I started, didn't really think I'd go for longer than 1 month. Thought I'd get all I needed out of it, then go back to my regular exercise routine. I laughed when Jess and Lance would mention free 8 AM workouts on Saturdays thinking I'd NEVER get up that early, on a Saturday no less, to work out. I blew off what they said about the Zone, and I can't tell you how many times I argued that it was SO NOT 80% diet 20% workout, my argument was that I worked out so that I could eat anything I wanted.

After watching a woman in her 50's kick my butt in the Spartan 300 Challenge last summer I thought I should stick around. By the end of the 2nd month I was hooked and by the time September rolled around I had drank the Kool-Aid...

I've been doing CrossFit for 8 months now and it really has been life changing! Some changes I've seen?

* Push ups are now done on my toes - something I never thought I'd do

* Pull ups! I can do them! Unassisted! Not more than 2 in a row but getting there

* Lost 20 lbs and 9% body fat - went from wearing 8/10's to wearing 2/ 4's

* I go to the free early AM classes now

* Inspired my Mom, sister, and friend to do boot camps and CrossFit

* Rarely get sick and only been to the chiropractor 2x's in 8 months- unheard of for me

* No longer have to wonder what "muscle group" I'm "isolating" on those machines at the big "box gyms"!!

* Best physical and mental shape of my life. Ever. The best part? It's just going to get better. I will lift heavier and go faster!

* Zone. Yup, I gave up my argument 5 months ago

* Always had the mentality that if I put my mind to something I will succeed. CrossFit has broadened what I put my mind to and what I have and will succeed at

* The BEST community of people to be a part of!

I'm excited about 2009! Lots of goals to meet but it all boils down to being better than I was yesterday. Constant improvement. Everyday push what I think are my boundaries mentally and physically. Do something that scares me every day. In April I'm running my first 1/2 marathon, I won't lie, it scares me! Next on my list? Tattoos, sky diving, and surfing! Makin' it happen in '09!

Week 2 of Boot Camp Here We Come...

Above is my PM boot camp class throwing up some double Cs because that's how we do it at CrossFit Central. =) Last Thursday we took our workout outside and it was perfect weather and made for a really fun night! We had pumping music thanks to Melissa and a killer workout.

WOD (Workout of the Day)
Tabata Style - 6 Rounds of 20 seconds of work/10 seconds of rest:
Squats
Push-Ups
Sit-Ups
Over Head Press
Wall Ball
* In between each round we ran 400 meters on the track and then 1 minute rest and rotate.

Today is the first day of week 2 for January boot camp session. Remember your New Years resolutions, if any, and keep that motivation and momentum going to carry you through to reach your goals.

Have YOU Been on the Naughty List??

CrossFit Women's Holiday Party (Pictured Above:Whitney Frakes, Myself and Megan Parsons)

Okay...we've all had a nice break, maybe been a little relaxed on the ole diet and exercise? Ready to get back to feeling good and energized? Have some New Year's Health goals in mind? Let's start 2009 off right!!! Get signed up for class and join us next week for challenging and fun workouts! We have lots of specials right now too...hope to see you there!

CROSSFIT ROGUE BOOT CAMP SPECIALS:

For Both New and Veteran Boot Campers:

Refer 3 Friends & Get Your Boot Camp For FREE!!!

OR

Refer 3 Friends & All 4 Of You Get Boot Camp For $100/2xWeek (normally $150) & $175/3xWeek (normally $220)

For New Boot Campers Only:

When Two New Campers Sign Up for 3 Days a Week You Save $90.00!

When Two New Campers Sign Up for 2 Days a Week You Save $50.00!