Do U Crossfit

UK Dave visits RedBlack Gym

2011-11-17T20:23:00.000-08:00

From across the pond UK Dave visits the TKU at RedBlack Gym. crossfitkettlebell.blogspot.com crossfitcentral.com

The Kettlebell Underground

2011-10-11T18:16:00.000-07:00

race longer. run less

2011-07-16T11:11:00.000-07:00

The enchanted forest of barbells and pull up bars. A new addition to crossfit central endurance program at Jack and Adams. CFE programs start July 25th. race longer.run less.

Drops

2011-07-10T13:53:00.000-07:00

Hand to hand or H2H drills are a skill. A constant practice of fundamental kettlebell drills like, swing to release, H2H swing, and around the body pass with figure eight. Will build the foundation for more aggressive skills and drills. Two hand flips, single hand, and alternating rotation with tapping drills, tap the bell with either hand as it rotates vertical or horizontal. Are next level when working with H2H skills. Since repetition is the mother of all things u must practice. And dropping the kettlebell will be part of that. Remember quick feet are happy feet.

S S & C

2011-06-30T11:38:00.000-07:00

Salt, Sugar and Carbohydrates or Obesity, High Blood Pressure and Cardiac Diseases. The picture of fresh glazed donuts and banana bread is a look at the break room of a local hospital. Possibly a treat, but most likely a part of a diet full of sugar. Resulting in a roller coaster of energy. Leaving u filling hungry and craving more sugar. Which is not a problem because theirs always more donuts in the break room.

Heres a comic I draw having fun with the idea that, those who know may not always do what they know.

2011-06-10T17:30:00.000-07:00

A different therapy!

2011-05-21T13:06:00.000-07:00

Thanks to everyone at East Side Glass for letting me whack it in public and help support local artist. 30 second public therapy session, much needed.

Fuel 21 update

2011-05-19T09:01:00.000-07:00

After talking with Coach Crystal Nelson, I am clear on what to do for the next eight days. 15-12 hour fast with a 8 hour window to eat. My schedule will change day to day. Sunday my last meal was at 9pm, I fast for 13 hours, than 8oz turkey/brisket with a whole avocado at 10:30am. Worked and played like normal having Mondays last meal at 5:30pm, 4 chicken thighs with skin, 2 cups mushrooms, onions, 8oz gauc, and 1 pound brussell sprouts with coconut oil. Later before bed a serving of fish oil. I rise at 4:30am after a 12 hours fast and have a large breakfast of 5 eggs, 4 piece bacon, a whole avocado, and 6oz turkey sausage. Feeling very satisfied. Next meal will be at 2:30pm post coaches wod, I'm thinking 8oz buffalo, 2 chicken thighs, green yellow zucchini and coconut butter. If I get hungry I will have pecans and walnuts with a protein no later then 5pm, tell the next meal around 8 or 10am Friday.

WORK

2011-05-17T18:57:00.000-07:00

Success is a by product of work.

Fuel 21 update

2011-05-17T10:04:00.000-07:00

Only 9 days togo for my Fuel_21 challenge and I'm feeling really good about everything. Wods have been on point, haven't had any lose of strength and I have energy for met-cons. Mentally feel very driven and focused. Today worked with my strength Coach Travis Holley, his programing is helping me to get silly strong. At SWOD we had a warm up of turkish getups, kettlebell snatch, sandbags, mix push ups and pull ups. Followed by single leg deadlifts, rope pulls, prowler sprints, and lateral jumps(2 foot tire up and over). Then it was box squats, working with increasing loads 10x2. (4x205,3x225,3x235) Partnered up with legend Coach Carey Kepler, she was in my ear making me move fast and get the work done. Also today we had Jake from Atomic Athletes join us. I have worked out with Jake before and he is silly strong, always a good addition to the wod. Pre SWOD: three eggs, bacon, and half avocado@8am. Post wod: 6oz ribs and coconut water@11:30am. After a short recovery it was time for coaches wod at 1pm. On the white board, weighted pull ups 7x1: 52,62,72,82,92,108lbs no good, 108 again with a kip to start and good! Not a bad finish thats a PR by 10 lbs. Setting PR's on Fuel_21, much more than a deit.

After the pulls we set up for a 5 min AMRAP: 3 deadlifts @275, 7 push press@115. My lungs felt heavy but I moved bar to bar with unbroken sets for a total of 7 rounds. First time at this wod, enjoyed it. Post coaches wod: 1lb brussell sprouts, 6oz grass fed steak and a whole avocado.

Still got a few more meals today. On the menu, organic ckn, ground bufflo, cabbage, boc choy, bacon, avocado. I don't want to eat another way. Fuel_21 is it!

Fuel 21 update

2011-05-16T08:45:00.000-07:00

This past weekend was busy and exciting, I stayed true to my food list but did eat out for about three meals. BBQ, a ribeye from 24hr diner , and celebration fajita after the very successful Kettlebell challenge. At the house it was eggs, meat, and veggies all day everyday. Last night I restock the fridge with a pound of grass fed beef, center cut beef steaks, bacon, and two pounds of chicken thighs with skin. Couple pounds of brussell sprouts, boc choy and a few pounds leafy greens. With a menu like this I'm looking forward to eating at the house everyday.

Results are happening and people are noticing, making everyday of the challenge easier.

Fuel 21 update

2011-05-12T11:53:00.000-07:00

Their are somethings that I cook well and others that I suck at. I tried my hand at some local grass fed beef stew tips, not good! They look great cooking up and they even tasted ok but my teeth and jaw are sore from chewing. Makes me wonder how weak my teeth are compared to a true caveman. Raw meat must have been ruff to get down. Biting and tearing tell it was small enough to swallow. I made the beef tips for lunch and tried again for dinner. Ending up eating veggies and coconut oil before bed, not the worst just miss the protein. No wods to report, had a off day but I am feeling the double day from Tuesday, box squats are my friend but they always do me so wrong. Love hate relationship like most things we do in the gym. I would like to thank everyone following my blog and videos. The support from facebook, tweeter, and around the gym has been great. So thank you! And I want to be sure to share that support with everyone else who is on the adventure with me. We are each others support, our success as a whole is greater then any one person. Be sure to share with others what we are doing! U may inspire someone.

Fuel 21 update

2011-05-11T05:17:00.000-07:00

Yesterday was a great day, I started at 4:30am and was on the job by 5:30. Ran elements with two groups of up and coming crossfitters. At 8am enjoyed three eggs and half avocado for breakfast. Shortly after hit up the SWOD (Strength wod) with Coach Travis Holley. Working as a team coaches Holley, Big Mike, Cantu, Winchester, and the lovely Carey Kepler. We moved at blistering pace through box squats 6x2(myself@225). Finish the wod with kettlebell squat clean @2pood, one legged bounding, and strict pullups. Had some down time afterwads, so I put in a short run, remember train your weakness. I brought the pain to my two good friends and PT clients Tim and Tony. These two give me everything they've got each session, all ways a blast seeing them suffer! After SWOD, running, and PT felt hungry! So I munch down about 6oz of chicken and a 8oz salad just before coaches wod. Got moving with Jeremy Thiel on the warm up, med ball work and kettlebells. Then Deadlifts 5,5,4,3,2 we practice with a reset at the bottom, about a one second pause. Making each rep very tuff pulling a true dead weight. @(275,275,305,325,345). Coach Cantu set us up with a Crossfit Games scenario, practicing the unknown, waiting in a closed off room then being called out by heats and giving one minute to hear what the wod is and readying ourselves for it. "Jackie 1k row, 50 thrusters@45lbs, 30 pullups u now have 40secs get ready!" PR on Jackie@7:19. This was a lot of fun! Post wod was a most needed meal 8oz local grass fed beef, 8oz slaw mix, and 16oz coconut water. Finish the day out with the hard chargers at RedBlack Gym. Then dinner with 8oz local grass fed beef and 16oz ginger flavor kombucha and bed by 10pm.

Fuel 21 update

2011-05-09T20:49:00.001-07:00

Today I ate less than normal and felt fine all day long. First meal at 7am, 4oz turkey, 2oz gauc and 4oz mixed veggies. Worked and ran class tell the coaches 1pm wod. Put in 6x400m repeats with 2mins rest. My new minimal New Balance running shoes felt great, worked a pace off of coach Crystal Nelson and averaged 1:26-1:29 for all 6 repeats, not fast but I felt my effort. As a team we finish with 40 strict toe to bars and 40 back ext. slow and controlled was the focus. My post wod meal around 2:30pm was a treat, Apple Gate bacon and coconut water with sunflower seeds. That was good! Just after 5pm I had 2 turkey patties with extra veggies. At 9pm hit up Wholefoods for groceries, got lots of grass fed beef and organic pasture-raised eggs. I am finding steak to be a staple in my diet. Final meal was brisket and coconut butter. Today my energy was up and my focus was strong. I have been getting a tone of support from my fellow coaches everyday. It has help me stay eager for what can happen next if I stay the course.

Fuel 21 update

2011-05-08T22:33:00.000-07:00

Protein Powered Monday: local grass fed beef, cage free organic eggs, and organic brussell sprouts. I had a fun Sunday getting all my busy work done early and then some fun in the sun. Picked up a pair of New Balance minimal running shoes. I've got a early run and swim plan for them in the am. Keep u posted on the feel. Fuel 21 is going well, for next 2 weeks I am adding 3 kettlebell wods to my regular wods. I feel the high volume and medium weights will ad in leaning me out while keep density to my muscles. Burn fat not muscle.

R U A Monster

2011-05-08T16:53:00.000-07:00

Killers! Come test yourself at Crossfit Centrals 1st Kettlebell challenge. Coming this Sunday 9am-11 May 15th @Crossfit Central 6205 Burnet Rd. Austin, Tx 78757 crossfitcentral.com to register for event. only 14 spots left!

Fuel 21 update

2011-05-07T21:21:00.000-07:00

yfrog Video : http://yfrog.com/mi70srz - Uploaded by coachhartwell

link above to video blog Fuel 21

Started the day off at 6:45am with breakfast, 4 oz turkey and 2 oz gauc with a ice coffee. Enjoyed the morning coaching and cheering on everyone at Crossfit Centrals 300 Spartan challenge. I have to give a shout out to Coach Randal Stezler aka: 140 pounds of Fury. Randal attack the 300 reps working at a blistering pace. Before we stared he said he was gonna finish around 18mins. At the end of 300 reps Randal was more than two minutes under his "18 mins" finishing at 15:47. Why to go Coach!

Around 10:30am coaches wod. Wod 1: 3x5 Front squats (165,185,205) Wod 2: 20 min amrap 5 chest to bar pull ups, 10 wall ball@20lbs , 15 kettlebell swings @52lbs. Didn't kill the wod but moved well and went unbroken on all movements 8rds+9swings. Post wod recover was less than perfect,(missing protein) coconut water, walnuts and sunflower seeds.

Later jumped into the spring with about half of Centrals coaches. After the spring we all enjoyed lunch together. I ordered a large salad, 60z gauc, 8oz beef and extra extra pico.

Around 9pm cooked up chicken with a raw bowl of toms, mushrooms, oranges and spinach. Staying on my goal of getting two days: 8+hours of sleep. 2nd 8+hours tonight.

Fuel 21

2011-05-06T17:46:00.000-07:00

yfrog Video : http://yfrog.com/jwreyz - Uploaded by coachhartwell

link above to todays Fuel-21 video blog

Started today right with a early raise and some protein. Finish elements with a great group of up coming clients. Got down on some free range eggs, they really do have a different taste. Used some Zach Even-Esh underground strength programming to make monsters at today kettlebell wod. 400reps was the magic number. Team wod: Prawler runs, box jumps, and burpees. All reps equal one person works at a time, 1 min at each station. First team to hit 400 wins. Lots of fun watching them work.

Jumped in with the coaches for a 21-15-9: box jump, power snatch @75 pounds, and chest to bar pull ups. Didn't have it in me to join in on the 2nd wod. Sometimes u got to listen to the body and rest, so I laid in the AC while everybody work. Had a nice recovery meal pork tenderloin, avocado, and veggies. Gonna finish w organic beef and brussels sprouts tonight. Then early to bed, coaching the 300 wod then a day at the springs. Its a good life.

End of day 2 Fuel-21

2011-05-05T21:12:00.000-07:00

yfrog Video : http://yfrog.com/1f4skbz - Uploaded by coachhartwell

Above is a link to a video about my day with Fuel-21.

What a great day. Felt strong at the coaches 1pm wod, jumped in with two heavy hitters Big Mike and JT. The wod was lead by coach Michael Wichester who did a nice job keeping everyone moving. We worked snatch balance and a fast ass met-con"Jeremy" three rounds, 21-15-9 for time: 95 pound overhead squats and Burpees. Rested three minutes exactly then sprinted a 1k row. I didn't set a PR in the snatch balance(failed at 235) but the encouragement in the room from my fellow team mates made me want to jump and land the world over my head. "Jeremy" was a burner but I was able to finish under five minutes keeping pace with Big Mike. The 1k was done in 3:47 and that is a PR!

Afterwards recovered with local grass fed beef, avocado, and coconut water. Then at 4pm, my indoor crossfit class came to play and got to meet Mr. Tabata. I think they loved it. No one could say a word afterwards. 6pm rolled around and GGRX at RedBlack Gym was a treat as always. Its a party with that group every time, total characters. I finished the evening with some of my most dedicated clients I have. The 7:30pm RunTex crew. All in all a great day.

Mid day update Fuel-21 Day#2

2011-05-05T13:15:00.000-07:00

yfrog Video : http://yfrog.com/f5k59z - Uploaded by coachhartwell

Didn't start the day perfect but improving by the hour.

Fuel 21. Day #1

2011-05-04T19:34:00.000-07:00

What is "Fuel-21"? This is a program for anyone who wants to change their dietary habits and do it in a focused, supportive group environment. This is for anyone who has struggled with eating healthy and has been unsuccessful in the past with "sticking with it" or for those who are just starting out. This 21 day program will change your life if you make the commitment by keeping you focused on your motivations behind changing the way you eat.

I am very excited to be part of Coach Crystal Nelsons Fuel-21. Today Coach Nelson sat with me and explained all the rules and reasoning behind the next 21 days. She has help me develop "my plan to change my habits" so I can reach my goals. I am making my commitment public so u may hold me accountable. This is motivation for me to push pass any obstacles or triggers that could kill my commitment to the next 21 days. Check in daily and I will give u insight to my development.

2011-03-30T05:07:00.000-07:00

Visit sicfit.com for more videos

2011-03-28T09:09:00.000-07:00

Visit sicfit.com for more videos

2011-02-08T12:34:00.001-08:00

Visit sicfit.com for more Videos

2011-01-26T10:54:00.000-08:00

Visit sicfit.com for more Videos

2011-01-23T16:05:00.000-08:00

Visit sicfit.com for more Videos

2011-01-19T13:18:00.000-08:00

2011-01-05T05:55:00.000-08:00

2010-12-13T13:06:00.001-08:00

Visit sicfit.com for more Videos

2010-12-10T16:03:00.000-08:00

Visit sicfit.com for more Videos

2010-12-10T15:58:00.000-08:00

Visit sicfit.com for more Videos

2010-12-07T07:23:00.000-08:00

I watched this video and was thinking how on the money it is. Its not to often that I see a commercial, video, or a post. That can answer the question. What is Crossfit? I think back to of all the answers I have giving. The best one is, do a wod and u will know. The video shows u what we do. How we do it and the joy on our face. And thats why I like this video, it gives u the meat of crossfit. NO POTOTO s!

Coaching Styles

2010-11-29T08:35:00.000-08:00

On the ground stretched out relaxed and coffee in hand. U listen to my voice do the work and Ill sit on the box and watch. THAT WOULD BE NICE! But that is not how we get it done. The manner in which I get things done in the gym is a no nonsense approach. I ask for my clients best effort on every task. My greatest reward is to see someone have fear once starting a new skill. But with practice and good coaching they over come their fears and break out of the old shell. Over coming and upping their fitness becoming a Crossfit elite.

Is it something I said?

2010-11-11T11:02:00.000-08:00

Lori B said...
When it's a class of one, don't trick yourself into thinking it's gonna be smooth sailing. My motivation comes from the man who's constantly saying "c'mon girl...get on it." There's no fading into the background when there's only 2 of you & one of them always reminds you that when you show up to class, expect to always get your ass handed to you. Thanks Coach Chris!
November 11, 2010 6:43 AM

2010-10-19T20:19:00.000-07:00

On the Menu

2010-10-19T07:59:00.000-07:00

With the lean turkey challenge running full steam ahead. I've been cooking up some mighty tasty dishes. Start by weighing and measuring add veggies, spices, and meat, fish or chicken. Thirty minutes later zone paleo friendly meals. Easy simple good!

Hand Balance

2010-09-19T11:42:00.001-07:00

This Saturday I got a chance to attend a hand balance workshop with Coach Randal Stezler from Crossfit Central. Randal shared a tone of great info. Starting with simply steps, helping everyone learn to be comfortable upside down. No matter what level of fitnes or balance their was something for everyone. Getting a chance to practice the "easiest" to the "hardest". With the word of the day being CONTROL there was a huge focus on details. The Pics above: me showing Tito my skills from the workshop. Crow and One legged Crow.

2010-09-14T09:10:00.000-07:00

The Paleo Solution
by Robb Wolf

The book is out now! This book makes the incredibly dull topic of nutrition and lifestyle actually entertaining and easy to understand. Unlike many nutrition resources, Robb's books lays the foundations for every recommendation in a way that makes those recommendations logical and unavoidably compelling. If you already understand and subscribe to Paleo nutrition, this book is a great read for the sake of reinforcing the rationale and keeping you motivated; if you're considering making a change, this book will not only convince you to do it, but show you exactly how, right down to meal plans for 30 days.

Crossfit Total

2010-09-01T12:00:00.000-07:00

the strong and all powerful sherry durham.

Mad Man rob

2010-08-24T12:48:00.000-07:00

kettlebell central fun on friday 13th

2010-08-15T16:08:00.000-07:00

Boom Box

2010-08-13T06:55:00.000-07:00

SICFIT Black and Red Competition

2010-07-11T07:20:00.000-07:00

Saturday July 10th, SICFIT Austin held its first annual Black & Red Competition! Athletes came to test their strength against some of Austin's fittest individuals. Two event, one winner. The game started with max deadlifts for reps 90 secs@RX. Second wod a running grace with kettlebell farmers walk and sand bag run. Short, fast and heavy these wods tested the athletes true fitness. Being a judge I saw a lot of intensity and good practice of technic. The competition brought some hungry competitors after the two wods the women had a tie for 1st. A third wod was put into play, three rounds of five pullups and five burpees.
If u are hungry for competition and think your one of Austin's fittest. Come and see Austin’s newest fitness frontier: SICFIT Austin. 5126 Burnet Rd. SICFIT Austin is the region’s first premier athletic performance facility. The Central Austin garage gym offers a curriculum that combines several of the most proven performance training and muscular recovery methods in North America: Underground Strength™ training, Center for Athletic Performance Elite™ conditioning, CrossFit Football™ power work, Russian Kettlebell™ agility, and Sport Speed™ coaching. These methods combined with a program improving an athlete’s muscle recovery, neuro-endocrine response, whole nutrition, advanced supplementation, Olympic weight lifting, and body weight gymnastic movements, have been proven to greatly increase athletic performance while decreasing injury potential.

Kettlebell Floor Press

2010-07-10T14:05:00.001-07:00

Kettlebell Central brings home a win.

2010-07-04T17:33:00.001-07:00

The double C's was well represented at Kettlebell Punch Gym long cycle competition. Kettlebell central came strong with seven members, being more then half the challengers in the competition. Carrie Bull, Samantha Mitchell, Dusty Trungale, Meliss Feliz, Sebastian Dure, and coaches Randal Setzler and Chris Hartwell. With ten minutes on the clock challengers began their long cycle of the clean and jerk. Steady and smooth setting the bell in a perfect reck position then snapping the body under the bell with a long arm overhead. Standing tall bringing the bell down to the reck and rolling back into a swing. Challengers are allowed one switch between hands. After first switch u are deducted total pounds of bell for each hand switch. Winner is most weight moved with least amount of hand switch.
The Kettlebell central team moved a total of 24,719lbs in 70 minutes. One member from the team walked away with a 2nd place finishand a hat. Carrie Bull swinging a 16kg bell totaled 120 reps and 14 hand swicth. For being the teams first kettlebell competition and new to the rules. We did a good job. Bringing the energy and cheers to support everyone.

Scores:
Dusty Trungale 12kg x 131 reps, 1 HS, 3275 lbs
Meliss Feliz 12kg x 84 reps, 12 HS, 2450 lbs
Samamtha Mitchell 12kg x 102reps, 0 HS, 2550 lbs (with a broken arm)
Carrie Bull 16kg x 120reps, 14 HS, 3675
Sebastian Dure 32kg x 40 reps, 5 HS, 2450 lbs

coaches score:
Randal Setzler 24kg x 84 reps, 21 HS, 3392 lbs
Chris Hartwell 24kg x 89 reps, 14 HS, 4028 lbs

Team Hammer

2010-07-02T16:04:00.000-07:00

Its Team Hammer after the final workout. Everybody killed the wod setting PRs to end the challenge. Check out this link to see their amazing result from the Trojan 7 week challenge. http://trojanchallenge2010.blogspot.com/

Underground strength training at kettlebell central

2010-06-26T11:45:00.000-07:00

Garage Throw Down

2010-06-20T07:27:00.000-07:00

The challenge this Saturday was fun. I had a great partner and the energy was thru the roof. Got to see some clients in action everybody cheering each other on. Volunteers and coaches were all on point keep things running smoothly. Helping and coaching events and then getting a chance to part of one. Reminds me how important that job is. Thanks to the crossfit central crew and a special thanks to Megan for all the hard work.

I cant say enough about how well Emily did at the challenge. I train Emily twice a week at 5:30AM row dock relentless boot camp. She has been a boot camp client with me for over two years. Since knowing Emily i have seen her take on race after race short and long. Always finishing first or diving across the line trying. She works hard and I give her much respect for that. At the challenge Emily held her own rep for rep on all movements. We both worked as fast as we could when it was time to go.

All over the place on every level fans cheered us on. Thanks for the support hearing someone say GO!GO! really helps u push on.

Team G7 nomad knows the power of the boom box.

A couple of my onramp clients, Anna, Sarah, and Ken came out and toke on the challenge. Everybody was really working hard to support the work given to the team. Great job!

The Garage Gym Throw down, hosted by Relentless Boot Camp was a GREAT event! Over 150 people came out to the LCRA parking garage on Saturday morning to take on this fun and challenging partner event. CrossFit boxes from all over the greater Austin area represented their box including CrossFit ATX, CrossFit Leander, Woodward CrossFit, CrossFit Texas, CrossFit Round Rock & CrossFit G7!

Setting Personal Records

2010-06-16T21:11:00.000-07:00

Personal records or PRs as u might hear around the gym, are a vital part to tracking your progress. It just makes good sense to know what u can and can not do. Setting goals to always improve PRs no matter if its 1 mile run, Deadlift, or swim from one side of the pool to the other. Will give u that tangible evidence that u are improving, so write it down. Heres a look some studs and studettes from my 3 days a week 7:30PM M/W/T coed indoor crossfit at Run tex.

Pick something up and squat it overhead

2010-06-15T18:54:00.000-07:00

Its Friday lets have a cup cake

2010-06-11T15:42:00.000-07:00

Eat more veggies and on Friday have a cup cake.

The Venue Makes The Music - Creation In Reverse

2010-06-11T14:44:00.000-07:00

My own talk (it wasn't a musical performance) was based on the idea that the acoustic properties of the clubs, theaters and concert halls where our music might get performed determines to a large extent the kind of music we write. We semi unconsciously create music that will be appropriate to the places in which it will most likely be heard. Put that way it sounds obvious...but most people are surprised that creativity might be steered and molded by such mundane forces. I go further - it seems humans aren't the only ones who do this, who adapt our music to sonic circumstances - birds do it too. I play lots of sound snippets as examples, with images of the venues accompanying them...
Enjoy.

David B
Soho

2010-06-10T11:57:00.000-07:00

Trojans and Spartans make peace

2010-06-06T14:08:00.000-07:00

Trojan challenge Team Hammer and coach Lisa Thiels Spartans.
Saturday morning both Trojan and Spartan stepped on to the field armed only with a kettlebell. Together to learn and understand this tool and other skills that will bring them that much closer to victory, to a good death! There was a deep desire among the ancient warriors to master the kettlebell and grasp a feel for its power. Fast learners they quickly put to use such moves as the clean and press, snatch, and kipping pull up. Peace between the two city states was up held as they toke to a common enemy, the WOD. Built to inflect only as much pain as u ask for the wod takes no sides and never is defeated. Armed with knowledge and practice both Trojan and Spartan live to fight another day.

2010-06-03T12:15:00.000-07:00

Something to eat

2010-05-18T09:02:00.000-07:00

chicken salad, grapes, pear, garlic

turkey, zuccini, squash, onion, spinach, corn

apple, salmon, mixed nuts almonds pecans pistachios

New Programs at Run Tex

2010-05-11T11:38:00.000-07:00

Now open at Run Tex level 1 coed indoor crossfit. With coach Chris H. Monday and Wednesday at 7:30-8:15PM. Same great wods, only scaled. Scaled to put focus on learning and always reaching a full range of motion. Come join us for a class and see the Crossfit Central Run Tex gym.

Trojan Challenge begins

2010-05-09T21:06:00.000-07:00

Team Hammer : Neil, Mike, AC, Jonathan, Jessica, Roberto, Stephen, Nathan, Dusty, Lisa

The 7 weeks of the Trojan Challenge has begun. Team Hammer set their goals, completed the first challenge and are focused on maintaining a paleo zone friendly diet. Check back weekly for updates on team Hammer.

Say What

2010-05-02T09:09:00.000-07:00

U will laugh but u will be amazed. Its 9 min of u just watching and saying dang! Their strong!

Up and Overhead

2010-04-26T07:05:00.002-07:00

Up and Overhead

2010-04-26T07:05:00.001-07:00

Trojan Challenge location

2010-04-21T10:17:00.000-07:00

The Trojan Challenge will be held at the Westlake High School Turf Practice Field (Map) The workout will take place on the field, all workout details will be released soon. This is the first year we've included a piece of equipment into the challenge package - all Trojans will receive their own Kettlebell to use during the workouts! The Trojan Challenge is less than 4 weeks away & there are only 54 spots left - Register Now before it sells out!

Lady Bug luck

2010-04-14T19:23:00.000-07:00

Trojan Challenge

2010-04-14T12:26:00.000-07:00

The Trojan Challenge is only a month away and spots are filling up. This is the perfect time to set new goals for the spring and summer, get a new kettlebell, receive 8-weeks worth of at-home kettlebell workouts, nutrition coaching, and your own personal coach. Details of the workout will be released this week. Stay tuned.

Project Mayhem

2010-04-10T12:19:00.002-07:00

pic of JT and I during max pull up attempt

4 beers in and a nacho plate later, max push ups for $50.
Chris H 56 push ups, winner 67 push ups total.
5 beers in, max pull ups.
Chris H 38. Beer help w the flow of butterfly pull up.
winner total 56.
6 beers in, max muscle ups.
Chris H 3, beer just help me quit this time.
winner total coach JDP 11.
7 beers in, max box jump height for $120.
Chris H max height 43 inches. max attempt 47 inches.
got a little bone on wood action for the night.

Project Mayhem

2010-04-10T12:19:00.001-07:00

Strong women getting fit

2010-04-06T20:23:00.000-07:00

The lovely ladies of my T/Th 5:15PM onramp program. They bring great energy and big smiles to class each week. All of these powerful women show up and put in the work.

My Bicycle

2010-04-03T20:29:00.000-07:00

The warm sunshine of spring is inviting u out to play. Hop on your favorite two wheels of self-propelled movement. Cruise the town, race the traffic, or charge the hill. Get out and ride. Bicycling is excellent for a active recovery day. To mix up workouts try a tabata bike and run combo. Start by running with the bike along side u, 20 sec. 10 sec rest, transition from run to ridding bike. 20 sec work, pedal as hard as u can. 10 sec rest, transition back to run. Continue until completed 16 total minutes.

2010-03-27T17:09:00.000-07:00

I'd like to give credit to my cinematographer Coach Randal Setzler.

the go getter

2010-03-25T12:19:00.000-07:00

This is Sherry from my onramp 7:15AM programs. She is what i call a go getter. She does everything that she can every time. I ask her to do something she does it. I said to her what size box we jumping today. She said to me "how big do they get". Thats a go getter.

Good Boy Tito

2010-03-23T09:20:00.000-07:00

This is my little man Tito. His quick like a puma, smooth like a lion, and cooler than a cucumber. A straight cold killer.

2010-03-17T20:00:00.001-07:00

Home

2010-03-02T10:57:00.000-08:00

home
-the place where you are stationed and from which missions start and end
-place where something began and flourished
-an environments offering affection and security
-a social unit living together

Something to practice

2010-02-25T13:18:00.000-08:00

This is Leah from the 7:15am Tuesday Thursday onramp programs showing us the transition of a scaled muscle up.
Starting by pulling herself into a dip position. Then jumping and pressing to full locked out elbow.
After lock out she lowers herself back to a dip and rolls out to the starting pull position.

Kettlebell Seminar Recap

2010-02-23T18:47:00.000-08:00

5:15pm Tuesday Thursday Onramp

2010-02-23T18:45:00.001-08:00

Getting better ever wod

2010-02-16T20:07:00.000-08:00

This is a pic of Taylor and Janey working full ROM (range of motion) on todays wod. A short metcon: 3 Rds, 10 hang power snatch, 25 air squats, 10 ab mat sit ups. Both are part of Crossfit Centrals Onramp programs. Check out the new onramp blog at
crossfitcentralonramp.blogspot.com.

A look at onramp propgrams

2010-02-12T13:43:00.000-08:00

Free Kettlebell Wod 9am Saturday

2010-01-26T20:10:00.000-08:00

U must email to rsvp. Check crossfitcentral.com for detials.

Kettlebells and the Zone

2010-01-20T19:41:00.000-08:00

Photos by : the Wizard

And Do it with a Smile!

2010-01-19T10:05:00.000-08:00

Getting in shape and having fun. These ladies from the 5:30am Row Dock bootcamp are working hard and doing it with a smile.
Check out crossfitcentralrelentless.com for info on bootcamps and locations.

Only One

2010-01-13T12:10:00.000-08:00

What u can do with two legs. I can do with one.

2010-01-10T13:53:00.000-08:00

I AM CROSSFIT

2010-01-05T08:30:00.000-08:00

Lee Potts from 7:15am Monday /Wednesday ON RAMP programs working the hang power clean. Lee put in six extra wods over the holidays. Prepare himself for the I AM challenge. Along with the crossfit ON RAMP program Lee attends kettlebell classes twice a week. Using a variety of tools and learning new skills to become crossfit.

Row a 5K

2009-12-29T15:06:00.000-08:00

First 5K ever. Very different but fun. 20:27

The Love

2009-12-25T12:33:00.000-08:00

U can try all u want but not a thing is gonna happen tell u do it!

Filthy Fifties

2009-12-23T15:44:00.000-08:00

These soon to be fire breathers. Made huge jumps in there training this week. Staying ahead of the game by getting in 3 extra wods. Finishing with the Filthy Fifties.

32kg overhead

2009-12-22T16:50:00.000-08:00

At the end it was a total of 90 Push Jerks.

2009-12-15T18:03:00.000-08:00

KETTLEBELL CENTRAL 12:15

2009-12-15T07:39:00.000-08:00

Paleo Zone snacks

2009-11-29T18:08:00.000-08:00

4 simple steps to building paleo zone friendly snacks.

#1 find paleo friendly mix. ive got dried cherries (cherry,sugar, water) lara bar (cherries, almonds, dates, coconut, raw coco, banana) jerky and mixed nuts (almonds, sunflower, pumpkin, pecans, walnuts, and pine nuts).

#2 decide what size block snack u want. then cut and weigh. im building 4 blocks snacks. 2 blks early in the day 2blks to finish the day.

#3 size it up. maybe alittle extra fat!

#4 bag it! enjoy.

NEW SKILLS

2009-11-19T18:27:00.000-08:00

KBELL vid

2009-11-15T19:21:00.000-08:00

KBELL vid

2009-11-08T15:30:00.001-08:00

KBELL vid

2009-11-08T15:30:00.000-08:00

THE BEAR and THE BALL

2009-11-03T09:51:00.000-08:00

Robb from the 9AM indoor crossfit setting the pace.

KETTLEBELL FRONT SQUAT

2009-10-30T16:59:00.000-07:00

PHOTO BY christine white

CROSSFITKETTLEBELL.BLOGSPOT.COM

2009-10-28T20:09:00.000-07:00

.COM CLASS WEIGHTED PULLS

2009-10-19T23:06:00.000-07:00

8AM SATURDAY KETTLEBELL WOD

2009-10-17T21:51:00.001-07:00