1 2 STEP

PVC SNATCH

MED BALL PUSH JERK

Lake Pointe Success

Karen Noelle Julie Iren Kimberly and Sarah. The ladies at Lake Pointe are a joy to work with 3 days a week. Success Stories

Crossfit Total at the Offical Crossfit Games 2007

Back Squat Workout - Goal for Crossfit GAMES 2008 500lbs
Reps 5 5 3 3 1 1 1
225
315
405
405
445
445
445

January 2008 Boot Camps

Lake Pointe Boot Camp January 7th 2008 6:00 - 7:00am Monday/Wednesday/Friday
6 Spots Remaining in tell this program will be Sold Out
Lake Pointe Boot Camp January 7th 2008 8:30 - 9:30am Monday/Wednesday/Thursday
6 Spots Left

Town Lake Boot Camp January 8th 2008 5:30 - 6:30am Tuesday Thursday

5 Spots Remaining in tell this program is Sold Out

Fittest Games Challenge

Lea Holubec

Lea has attended the 530 - 630am Tuesday Thursday Boot Camp for 16 months. Lea has tremendous heart and works hard every time she attends the program.

Photo: Lea and Jeremy posing at a body assessment at Crossfit Central HQ

Los Angelos Crossfit

Crossfit Los Angelos Andy Petronek Nicole Holstrom Jeremy Thiel Carey Kepler Michael Gregory.

Training Log
Tuesday
5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk

Wednesday
Front Squat 5-5-5-5-5 reps
5x 135
5x225
5x245
5x275
5x285

Crossfit Total

"CrossFit Total"
Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

Weight
405 x 3
175
445

Workout Log

Saturday 11/24/07
5 Rounds
Dual Kettlebell Cleans 10 reps
Dual KB Snatches 10reps
Hand Stand Push Ups 5 reps
Sunday off

Turkey Trot

Jackson and Savannah Grace my Nephew and Niece. I had a great day at the turkey trot on
Thanksgiving day. I was able to run a 6.34 pace on a 5 miler. I could not of asked for better weather 45 degrees and a brisk wind.

Race Results

Training for Sport

Clean and Jerk
Reps 3 3 3 3 3
135lbs
185lbs
205lbs
225lbs
245lbs

Ron A True Crossfitter!

Ron drove in from Uvalde Texas for the Crossfit Central Fire Fighter and Police Seminar. We ended the day with Fran. Thanks Ron for coming in, you showed us what the Crossfit Community is all about.

7 Habits of Highly Innovative People

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound ThrusterPull-ups
Time: 3:07

Workout Log

7 rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Time
9 minutes .05 seconds

Offical Crossfit Games

I have begun to train for the Official Crossfit Games. I finished 6th place over all in the Mens Division in 2007. This year I have my eyes set on 1st place over all. I have been training Crossfit for two years and have done amazing things with my fitness levels but I have never had one focus like I do now.

http://www.crossfit.com/ posted the official date on July 5th and 6th 2007 in Aromas California. I will be posting my workout journal here and let the blogesphere see my fate.

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weightBench press: body weightClean: 3/4 body weight

Set up three bars and storm through for time.

Weight 180lbs
Dead Lift 270lbs
Bench 180lbs
Clean 135lbs
Time: 15min 43 seconds

Rowing Dock Boot Camp 530am

530 - 630am Tuesday Thursday Boot Camp is filled with many A type personality's. Every one comes and expects to be challenged each and every time. As for me top left, I bring the intensity to my best abilities, service with a smile.

Austin High Lacrosse

Austin High Lacrosse Team working hard at pre-season speed and agility training.

Texas Triathlon Canyon Lake

I Love hosting events, this past weekend I teamed up with Nick Seidel for an Olympic http://www.seidelproductions.com/Templates/Nick_colnat.html Distance Triathlon.

I really am working hard... I promise.

Live Strong 5K

Congratulations! All 8 of these lovely ladies did a great job at the live strong 5k. I had a blast as well, coming around mile 2.5 I saw the lead car with Lance Armstrong and Andy Roddick. Check out the link below from Austin Statesman. If you look close you can see me right behind Lance picture #2.

http://www.statesman.com/search/mediahub/mediahub/slideshow/index.jsp?tId=39807

Force x Distance / Time = POWER

The 6:15pm Class rocks!

Troop # 832

These young ladies have bright futures ahead of them. Great work today at Napa Park Austin Texas Lake Pointe community.

We had a great day these young ladies learned a few functional moves and had a great relay to finish it off.

Fight Gone Bad II

What a weekend! This Saturday was one of the best events CC has hosted. We had 49 people do the signature Crossfit.com workout Fight Gone Bad. There was over 80 people present at Whole Foods Pavilion and two bands The Murdock's and Black Noise Revival played great music. I could not have been happier with my best Fight Gone Bad Score to date 396! The first time I performed Fight Gone Bad I was in Golden Colorado at my first Crossfit Cert. I scored 286 not bad for my first time but Greg Amundson Scored 450+ that weekend.

The best thing about the whole event, we raised almost $6000.00 for Prostate Cancer Athletes for a cure.

Kettlebells and Agility

Austin Westlake Highs womens Strength And Conditioning program.

Viral Effect

The "Core Four" Holly, Iren, Sarah, and Julie of Lake Pointe. These fine ladies joined Crossfit Central boot camps 9 months ago and have influenced a whole community. Thank you ladies I am truly grateful for your commitment.

Body Flow

Capoeira http://en.wikipedia.org/wiki/Capoeira

Round Rock Westwood

Summer Camp Video Round Rock Westwood

Tri Training at Deep Eddy Pool

Tri Training in Austin Texas could not be better! Austin has the greatest resources to train at all levels. If your a beginner or a pro you can find the terrain that will challenge you. Adrienne will race her first sprint tri Oct 6th Longhorn Tri Feast
Deep Eddy Pool http://www.deepeddy.org/

Teaching The Kipp!

Crossfit Elements - the essentials for doing a crossfit workout of the day. Squats, Deadlift, Push Press, are a few of the basics but kipping pull up has to be one of the most fun to teach and perform.
www.crossfitcentral.com

Kettlebells

Steve Cotter Video

Look for kettlebell training groups in the coming months. Kettlebells are a great tool for increased stamina, strength, and shoulder stability.

Training For Fight Gone Bad

Training for Fight Gone Bad September 29th in Austin Texas. My best fight gone bad total is 323 points. I am shooting to hit the 400 point mark.

Fight Gone Bad Crossfit Central Event Web Site

WayFit Summer Days

Summer in the ATX

365 Days to Live

Who Really is Austins Fittest?

AUSTINS FITTEST LINK AUSTIN FIT MAGAZINE
If you think your fit Crossfit Central would like to challenge you to a FIGHT GONE BAD. This workout is modeled after a MMA fight 3 Five minute rounds one minute rest in between. We will have a free workout Saturday August 11th at Crossfit Centrals Gym. Workout will start at 830am. This invitation is to any one and every one. If you need a scaled version no problem.


Coaches Jim Cawley, and Bruce Evans of Dynamax are the original sources for our ten general physical skills required of optimal physical competence:

1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimize the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.

Little Warrior

 

This little man put in the work this past week at wayfit. It has been raining all week in Austin but did not keep us from getting some.

Olympic Lifts

 

The YOUTH!

I WAS CREATED TO WORK WITH THE YOUTH AND THE FUTURE LEADERS OF TOMORROW. MY PASSION FOR TRAINING COMES FROM TEACHING YOUTH THE BASICS OF FITNESS BUT MAINLY THE IDEAS OF SELF BELIEF AND DETERMINATION. WWW.TEAMATS.COM CAMP THIS PAST JULY IN AUSTIN TEXAS.