Evaluation Day

First day of class for April sessions means Fitness Evaluation day. Some people hate it, some people love it, but gotta do it. I know it feels mundane compared to the crazy fun, heart pumping, challenging workouts we typically do but evaluations are important to gage your progress. You can see on paper, black and white, how many more reps you can do only after a month or how much faster you are and it reassures that you are doing something right. As of right now we only have one fitness evaluation that we do once a month. It is of the following:

1 Min. Max Reps of Push-Ups
1 Min. Max Reps of Sit-Ups
Lactic Threshold - 4 Rnds of 20 seconds on/10 seconds off of Squats
Timed 400 Meter Run

Saturday, March 28th

YES...another fun filled free Saturday! This Saturday we are hosting our monthly Under the Bridge workout at Town Lake. Better known as the UTB! One of my favorites!! It will be from 8:30 AM - 9:30 AM at Town Lake under the Mopac Bridge across from Austin High. It is open to anybody so bring your family and friends and get outside and be a part of this amazing community workout!

We are also hosting a free indoor workout at the CrossFit Central gym. This one you will need to RSVP to reserve your spot. The 8 AM is already full and the 9 AM is fast approaching capacity so if you want to attend get signed up by emailing Nicole at NicoleHughes@CrossFitCentral.com

Also, don't forget to get signed up for April sessions. Next week is the first week of April sessions and classes are filling up. If you are on auto payments your spot is already reserved. If not, go to this LINK to get signed up!

Hope to see you all there. If not, have a fabulous weekend and see you next week for April sessions!

Free Stuff

Pictured Above: Abby Glover on the Row


Pictured Above: Whitney Frakes performing In & Outs

Above are two of my boot camp clients taking advantage of the FREE women's workout we hosted on Sunday. Almost every weekend we offer something free or extra to our clients. Last weekend it was a free women's workout. Nice job to Abby, Amy and Whitney who participated! This coming weekend we are offering a free workout Saturday at Town Lake as well as at our facility. Get in an extra workout with us to and take advantage of what we offer. Zone diet information meetings, goal setting meetings, workouts and more! Always check out site for the latest and greatest! WWW.CROSSFITCENTRAL.COM

Medballs, Medballs, Medballs

What a great, diverse piece of equipment! I have a list a mile long of things you can do with medballs! Wall Balls, Medball Cleans, Medball Overhead Lunges, Soccer Throws, Chest Passes, Slams, Side Wall Slams, Partner Throws, Russian Twist, Toe Touches, the list goes on and on and on. Get to know them and love them...they are a great workout tool.

Eyra = Badass Boot Camper

Eyra Dzakuma is pictured above leading the pack. She has been a consistent boot camper at Rogue for months now and she basically just kicks ass! She rarely ever misses a class, only if she is sick or out of town. She pushes herself by grabbing heavier weights, using the smallest band for assisted pull-ups, heavier medball for wall balls and of course having a fun attitude all the way through. On Friday at the end of class I thought it would be fun to do a "Plank Holding Contest" and the winner would get a cool CrossFit Central t-shirt. After about a minute majority of the class had dropped, there were still about 5 standing and it came down to Eyra and Kendra. At 3 1/2 minutes...MINUTES Kendra finally dropped and Eyra took 1st place and walked away with a sweet new shirt. 3 1/2 minutes is a looooong time to hold a plank, and they were good planks too! Not to mention we did a ton of shoulder work just before. Nice work to both Kendra and Eyra and everybody else who participated!!! We'll have to have a rematch next month!

To Supplement or Not to Supplement?

That seems to be the question the last few weeks so I wanted to address it for everyone. I think people realize summer time is right around the corner and it's time to start getting serious about their workout regimen and nutrition so they can be feeling good, healthy, active and confident this year. Well...I'm going to lay it out for ya. YES supplement. YES Zone and YES YES YES definitely CrossFit. Why? IT WORKS!!! I have had personal success so I can say that without a doubt in my mind. I've tried all kinds of things over the years and always end up frustrated which is why I know that these 3 things together equals success. As well as my own personal success, many of my clients and colleagues have experienced success of their own once they trusted in what was being told to them and went for it. Read Julie Ward's success story! She lost over 80lbs by doing boot camp, taking Advocare products and zoning her meals the majority of the time. This is just one of the many stories out there.

I have now been an AdvoCare distributor for a year. Within that time I have tried many of the products so I could test them out myself, know what works best, for me anyways, and what I think you could do without. My goals have changed too. When I first started my main goal was to lean out so I tried a lot of the products geared toward weight loss and nutrition. Now my goals are more focused on my performance so I added muscle and recovery type products. I know it all...or most of it anyways, and can be a guide for you to get you to your goals!

Here are my top picks/must haves below. Click on the the link to read more about each one.

Trim Line -
MNS MAX 3
Catalyst

Performance Line -
Arginine Extreme
Nighttime Recovery

The Meal Replacement Shakes are always great for easy, quick breakfasts and Spark is a definite must have and the number 1 seller. Great for before workouts to get you going or even at work to help you focus and keep you energized.

I can help you find the appropriate supplements to meet your goals as well as your financial budget so please let me know if you have any questions! As always, I am your coach in class and outside of class so please take advantage. Ask me questions about the zone, food log and give it to me to review so I can hold you accountable and give you tips/advice, ask me about supplements and how to reach your goals. Let me know how I can help.

Fun Run

How do you make running and sprinting fun? An Indian Run!! Or you may have heard of the term snake run? Regardless of the name, it is a fun way to get in a good jog and sprints while also creating an encouraging and fun team atmosphere. All the participants line up in a single file line and start jogging at a moderate pace and then the person at the back sprints as hard as they can to the front of the line. Once that person is at the front he/she slows back down to a moderate job and the next person at the back of the line sprints to the front and so on. Everybody was extremely encouraging of each other to keep going or slow down/speed up. Motivating each other all along the way. Nice work team!!

Excited...

I am excited for my clients. More and more of them are taking an interest in learning about the Zone diet and Advocare products. These two things along with the workouts will really take you to that next step to reaching your goals and get the results you want so much quicker.

Nutrition is number 1. I don't know how many times I have said this but it typically takes people a few times of hearing it before they actually believe it. Last month I had a few more clients start asking me questions about the zone diet and advocare supplements and it makes me excited for them because a whole new door will open if they trust the process and just do it! Every time one of them has the next few weeks they tell me allll about their success!

When you sign-up for boot camp you are getting so much more than just 2 or 3 workouts a week. You have free access to everything you need to get in the best shape and health of your life!! Free body measurements, nutrition and supplement counseling, food log accountability, encouragement from your peers and coach, someone to go to for questions, advice, tips...we are here for YOU. Ask and you shall receive. Let me know how I can help. It's what I love to do and makes me excited for someone when they take those next steps.

Sanchez Park Super Stars

Yesterday was the first day of the new boot camp held at Sanchez Park and everyone did fabulous! We did 2 Rounds of 50 squats & 400 Meter Runs, 2 Rounds of 50 Push-Ups & 400 Meter Runs and 2 rounds of 50 Sit-Ups and 400 Meter Runs followed by some good ole fashioned planks.

The weather was beautiful and the location is perfect! Lots to utilize...track for running, benches for box jumps, bars for pull-ups, walls for wall balls and a flat court for everything else in between.

Summer is just right around the corner and it's time to get feeling gooooood!!! This new boot camp will be held Mondays & Wednesdays at 6:00 PM. Join now while the weather is perfect!

Click HERE for more information and to sign-up!!