Iron Belle Special Guest: Aly RX STAR

Being my Best is Being Extraordinary beyond measure, stronger than my own strength, triumphant  over defeat
- RX STAR

August 27th will mark our 3rd annual Women's Only Challenge, The Iron Belle.  We are Excited to announce that we will have a guest appearance from the one and only Aly Wallier of RX STAR.  Aly is traveling all the way from sunny California for the event.  Our very own rockstar, Carey Kepler,  will be giving and exclusive Goal setting presentation, that you will not want to miss.  

Who is Aly?

Her Life Moto: "Motto in Life: Simplicity is Knowing, BEING, and Achieving, Smile as much as you can, laugh more often than not, and never forget to thank the people who helped you reach the stars you aimed for. I am what I am."- Aly

Habitat Home Build

As you know, we- the Crossfit Central staff and Community- have been involved in the Habitat For Humanity home build for the past few months. Maybe you heard about the fabulous Bake Sale we had last week or seen pictures of some of the coaches hammering or digging post holes.

This Saturday was my first time out to the House to work. I showed up and the task at hand was setting the posts for the fence. Carey was busy filling the holes with cement, along with a guy named Manny who I ended up working with pretty much the rest of the day and learned he is getting a Habitat house in the Fall!

Let me tell you that those few hours I spent out there were some of the hardest, sweatiest hours I've worked in a while. But it was also so completely rewarding for a number of reasons.
1. I got to meet new people. I love meeting new people, and you tend to learn a lot about people while mixing concrete!

2. I got to shoot the $#^t with Carey. I never get to see her, so it was nice to hang out (while mixing concrete) and see what she's been up to- apparently not much except training for some competition... :)

3. I got to see the pride in the future Homeowner's eyes as she sweated right along side of us with paint in her hair. I can't even imagine how excited she is to have a nice, safe, functioning home. 

As I drove home that afternoon, filthy (from you guessed it- mixing concrete!), sunburned, and tired- I was suddenly overcome with Gratitude. Gratitude for my Life, my Family, and the idea of Community. Austin is a very service-oriented community. You know- I Live Here, I Give Here? 

Digging- for Time!

I hope you will join me, along with the Crossfit Central coaches and staff, next weekend for the final Build Day. Come for an hour, come for the day. We need your help to finish this house. We also need help fundraising the remainder of the money needed to complete the house. Every dollar matters!

If you have any questions or would like to donate time and/or money, please email me at KatGrosshaupt@CrossfitCentral.com

I'll see you next weekend!

Iron Belle Challenge

Mark your calendars for Saturday August 27 for the Crossfit Central Women's

Iron Belle Challenge

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.  Begin choosing your teams of three and stay tuned for more details!

***This event is open to ALL female clients in all programs- Relentless Bootcamps, Indoor, ATX, and those in co-ed classes


Here are some pics from last year's Challenge:

Matching outfits are a must!

Medballs are VERY versatile!

There could be a sandbag or two involved...

The Unknown and Unknowable!

Happy July 4th

Today is a holiday for most of us. Before you head out to the Lake or to hang out with family and friends, take a moment to honor those who have served our Country. Crossfit is known for honoring fallen soldiers, so here are a few WODs you can do at home, and be sure to check out the complete list of Hero WODs here.


"Arnie"
Use a KB or DB
21 Turkish Get-ups R arm
50 Swings
21 OH squats, L arm
50 Swings
21 OH squats, R arm
50 Swings
21 Turkish Get-ups, L arm


"Lumberjack 20"
Modified for use in the garage if you have little/no equipment
20 KB/DB Deadlifts
400m run
20 KB swings
400m run
20 OH squats (10R/10L)
400m run
20 Burpees
400m run
20 Pushups w/hand release
400m run
20 Tuck jumps
400m run
20 DB squat cleans
400m run


"Griff"
2 rounds:
800m run
400m run backward


Have fun today and be safe!

Benchmark: CrossFit Total

July's Benchmark..... CROSSFIT TOTAL!

What it is?  You have 3 attempts to find your MAX Squat, Press and Deadlift.  

Your Score: is the total of the three lifts.  **For Example Squat: 160lbs, Press: 75lbs Dealdlift, 185lbs, Your Total would be: 420

Read Why Coach Jessica Sharratt loves coaching Women through CrossFit Total

"'CrossFit Total'  for the women's classes. I love when the women's classes do total!!! Why? Because when most women start crossfitting and they see a max or heavy lift on the board they don't like it. They ask me things like, "are we not doing any cardio today?" Or, "I don't want to get big so can I just do lighter weights more reps?" Or they tell me there is no way I can squat that much, press that much or lift that much. 3 months later the magic of crossfit happens and they are loading up the bars and hitting HUGE PR's and laughing, high fiving and encouraging each other and at the end of the class they feel empowered!" 

Ok, let's get down for to the fun... What big #'s are the Ladies of CrossFit Central hitting? Below are just some of the MANY July's PR's! 

Kelly Marco-

"Just wanted to make sure the whole world knew Kelly is bad ass and making her way up to RX for ALL the workouts. Watch out ladies!"-Coach Jen C.

Deadlift-

Old PR = 165lbs

New PR = 185 lbs

Back squat - 

Old PR = 155 lbs 

New PR = 165 lbs

Lisa Evans-

"SOOO happy for myself today--had a great class with Crystal and PRd my DL by 20# to 215!!!!!  I also PRd my squat on Monday by 5 to 160.  Hooray for LL. ;)" -Lisa

Deadlift

Old PR=185lbs

New PR= 215lbs

Katie Drilling

I always tease that we should re-name "CrossFit Total" to "Katie" because she ALWAYS blows it out of the water with PR's." -Coach Jess 

Deadlift

Old PR= 255lbs

New PR= 280lbs

Stacy Martyak 

"Stacy has really stepped up her game by coming to class 3x/week, finished the Strength and Beauty program with success and now added personal training with her husband 1x/week. She is dedicated and her workouts prove it! Huge PR's on ALL lifts".- Coach Jess

Back Squat

Old PR= 175lbs

New PR= 195lbs

Press

Old PR= 80lbs

New PR= 90lbs

Deadlift 

Old PR= 185lbs

New PR= 200bs

Jessie, Jennifer and Natalie
"I have pleasure of coaching Jessie, Jennifer and Natalie every  MWTh @ 6:45pm. They all have amazing Heart, Attitude, and Work Ethic! They push each others perceived limitations as well as the entire class.  They have really stepped up their game and it hasn't gone unnoticed"- Coach Alex

Jennifer Concannon

Deadlift

Old PR= 185lbs

New PR= 205bs

Jessie Litteaur

Deadlift

Old PR= 205lbs

New PR= 225lbs

Press

Old PR= 75lbs

New PR= 85bs

Natalie Douglas

Squat

Old PR= 155lbs

New PR= 175bs

Deadlift

Old PR= 225lbs

New PR= 235bs