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Off the launchpad - the new online home for The Triune ->

The Triune from CrossFit Central on Vimeo.

We The People

by: Susan Bender

Earlier this year, as it became clear that Fight Gone Bad was no longer going to be available in September, the CrossFit community in Austin certainly felt it’s absence.  We quickly went to work, trying to find a suitable replacement.  We needed something that would motivate athletes, pull at the heart strings of the community and generate enough interest to raise a money to significantly give back.  This is how We The People was born and it was exactly what we needed.  

The event was created to support Team Red White and Blue and the Youth In Motion Foundation.  Team Red White & Blue is dedicated to building connectivity between veterans with visible wounds and the community in which they live and reintegration through physical fitness.  Youth in Motion Foundation was created to promote programs and  raise and distribute money to programs throughout the community that help young people learn how to live healthy, active lives,  encourages and fosters their emotional and physical health and builds leadership and social responsibility.

Last Saturday, the morning began with beautiful Austin weather and over 220 athletes prepared to take on a new, exciting WOD.  Entering through the gate at Camp Mabry gives every event a rush of energy.  Somehow things feel more official or exciting when someone asks you to “state your business here.”  

Six heats of absolutely inspiring athletes brought emotion and energy to the building.  Spanning the gym spectators watched enthusiastic kids taking on the WOD next to athletes accomplishing their first competition and elite athletes crushing this new event.  Crowd favorites were definitely a four year old who took on the WOD with a very adult sense of the event.  Before the workout was finished he had even removed his shirt and we all know that’s when CrossFitters get serious!  The other crowd favorite was an athlete taking on the WOD with a prosthetic leg.  We all have excuses but he left his behind, killed the WOD and amazed the crowd.  

By the end of the day, over $22,000 was raised and the Austin community now has an event to touch their hearts in September.  This would not have been possible without the collaboration of CrossFit Toro Grande, CrossFit Leander, TxFit, CrossFit Round Rock, CrossFit Austin, CrossFit Hays, CrossFit Central and Camp Mabry.  Shirts are still available for $25, all proceeds go to Team Red White & Blue and Youth In Motion. A special thank you to Brian Sullivan of B7 Creative for fabulous photos, DJ K2 for keeping us moving all morning long and Coach Ben Flores for being the MC.  In it’s first year, We The People was a huge success.  We cannot wait for next year!

Susan studied Psychology and Political Science at The University of North Carolina at Chapel Hill. In 2010, she moved to Austin and quickly found herself drawn to the community at CrossFit Central. Susan heads up all Marketing, Community Outreach and Social Event Coordination for CrossFit Central. She is the brain behind CrossFit Central’s Social Media, fostering a worldwide community. Susan loves the creative process of entertaining people through written materials and bringing a bit of humor to the intense world of CrossFit. Susan is the stinging wit and brilliant retort of the team. (It’s an East Coast thing.) When she’s not Tweeting and Facebooking, you can find her hanging out with friends at the latest Austin hotspot. Ask her about the NC Basketball team (as long as they’re winning), she might be obsessed.

Twitter: @Susan_Bender 

Thank you to everyone who helped make We The People a huge success.  Together, raised over $20,000 for Youth In Motion Foundation and Team Red White and Blue.  Thank you all for supporting our troops and the future of CrossFit! 

Remember to Rest

by: Megan Parsons

Toughness is in the soul and spirit, not in muscles. –Alex Karras

Are you working too hard? The question almost sounds like a double-edged sword in my world, because I pride myself in working hard and pushing the envelope. However, the more I educate myself on training protocols and recovery; I learn that rest physically AND mentally is critical. I believe we must take time away for ourselves so that we can show up better for others.

How do you feel on Mondays or Tuesdays when you show up for your first CrossFit or Relentless workout for the new week?  Could you be pushing yourself over your limits for short-term gain that isn’t sustainable for long-term health and happiness? Are you recovered, rejuvenated, and fired up to take on a new WOD? Or, do you feel beat up, tired, and mentally drained from the weekend? I see many of my athletes think more is better when in all reality it’s doing more harm than good.

I train 5 days per week. My schedule typically looks like the following: Tu/Th indoor CrossFit, Wednesday track workout, and Saturdays are a Strictly Strength with Coach Travis Holley. I choose between Monday or Friday which day I will train based on how my body is feeling, but I will take at least one of those days as rest. The workout ranges from dropping into an Indoor class if it’s a Monday to putting myself through my own Relentless WOD if it’s a Friday. I always take Sundays off. As a child, my parents taught me that Sunday was a day of rest and the Lord’s Day. Now, at 31 years old I still find myself abiding by the same philosophy. Sundays are the day for me to lounge by the pool, go to the lake, head to brunch, go to church, and/or simply relax all day on the couch with a good book or an episode of Sex & the City.

I challenge you to listen to your body and mind. Trust your coach. Trust the programming behind the Indoor & Relentless WODs. And, trust that when you show up each day you are able to give it your all because you are taking the time during the week or weekend to rest and give back to yourself. I view resting as a necessary part of working hard.  The beauty behind CrossFit is the ability to train in 3 different energy systems throughout the week that elicit huge strength and metabolic gains. Show up. Work hard. Train smart. 

My motto: Work hard, play hard. BALANCE.

Megan Parsons is a CrossFit Level I Instructor, has a certification in CrossFit Nutrition, CrossFit Kettlebell, and Trigger Point, and is also Personal Training certified through Cooper Institute. She is the Managing Director and Coach of Relentless Boot Camps for CrossFit Central. Megan has been involved in sports and fitness her entire life. She grew up running cross country, track, playing basketball, and lifting weights. Her passion is empowering others to embrace exercise and nutrition as a lifestyle. Megan specializes in nutrition, weight loss, functional and strength training. She graduated from Baylor University with a BS in Exercise Physiology/Health Promotion and received a Masters in Exercise Physiology from Texas Tech University. Megan is available for one-on-one training, group training, and boot camps.

Twitter: @ShowoutMeg

Game Day: A&M WOD

The Aggies may not play their traditional rivals this year, but we could not leave them out of our Rivalry Week events.  As we wrap up the first of our Rivalry Weeks, we want to challenge you all to take this fun A&M themed WOD before watching the big game.  Post times to CrossFit Central’s Facebook page.

New 4 Week Boot Camp

Relentless Boot Camp challenges you to jump start your fitness now before the holiday season. The next 4-week Boot Camp kicks off on Monday, September 24th. This 4-week program is designed to jump start your fitness in a dynamic, outdoor setting. During the month, you will receive guidance on proper nutrition, proper technique on movements with workouts that get progressively more challenging. The accountability of your coaches and peers will allow you to get on track and on your way to achieving your health and fitness goals. 

You can expect to improve coordination, endurance, stamina, and strength, while losing body fat, inches, and gaining confidence to move into our on-going classes.

4-week Boot Camp @Luke’s Locker
MWF or Mon-Fri at 6am

Sound Off: We The People

Sound Off: Q & A wih Chad Vasquez on We The People Inaugural Event
Chad Vasquez is the owner of CrossFit Leander & CrossFit Toro Grande and a RedBlack Gym athlete. He along with CrossFit Central, CrossFit Austin, CrossFit Round Rock, CrossFit Valor, CrossFit Hays, Milestone CrossFit and CrossFit Camp Mabry have planned the inaugural We The People fundraiser event.

Chad served 4 years Active duty in the Marine Corps where he received a Bronze Star With V for Valor during the invasion of Iraq. He also worked for the Department of State for 5 years doing protective details for Ambassadors in Afghanistan and Iraq.  

Q: Why is this event important to you and the CrossFit Leander, CrossFit Toro Grande community?

A: This is such a great cause and a great reason to come together as a community of CrossFit gyms. Being a veteran, I always think it’s so great when you can do something for those who have given up everything. They put their life on the line, for years, to protect and serve our country – and if they were wounded while serving, that’s even more of a sacrifice and a reason we need to do something in return. I always say, you can gauge a society by how they take care of their sick and their injured. Plus, anytime you can help someone in need, it’s always a good thing.

Q: Coaches and clients at CrossFit Toro Grande have taken on this workout in its entirety, what would you say is a good score? 

A: Good question! Ya know, this is a tough workout, but one that everyone can do. It’s going to be fun watching people breaking the 200 mark for the first time! I would say a good score on We The People is 250. I think this will be the new line in the sand, but we will see this weekend! It’s usually the burpees, gets you every time!

We The People supports two amazing, local Austin causes:

#1 Veterans: giving to those who have risked their life so that we can live ours and pursue our dreams. Team Red White & Blue

#2 Children: giving to those with years ahead of them and a chance to discover CrossFit, and all of it’s physical, mental and emotional benefits at an early age. Not only will this help them develop their coordination, agility and strength but it will build character and a strong foundation for teamwork and leadership skills. Youth In Motion Foundation

AND - event shirts just came in:

So far this event has raised a little over $9,000 - the goal is $10,000 by Friday.
How YOU can get involved:
  • Get registered, start fundraising and take on the inaugural workout! 
  • Donate to the cause
  • Come out to the event to support and spectate @ Camp Mabry on Saturday

The Workout:
3 x 5 minute rounds, 1 minute at each station, 1 minute rest between rounds

The movements and levels are: Advanced, Intermediate, Beginner, Kids
Thrusters: 95lbs/65lbs/45lbs/PVC or Rebar
Box Jumps: 24”/20”/12”/Step-ups
Kettlebell Swings: 24k/16k/8k/5# or 10#
Burpees on to a Plate
Row for Calories

Super Heroes [MENS EDITION]

by: CrossFit Central Women

We are all inspired by our CrossFit coaches. They push us to achieve more and inspire us to become better. But who are they inspired by? We heard from our female coaches last week, this week we hear from the men!

Aaron Arehart: I am regularly inspired by people in our community that I have the privilege to serve. Most recently it’s been guys like Major August Murray (deployed to Afghanistan yet totally fired up about how he’ll train overseas), UT professor Brad Love (has already changed his life through fitness and nutrition and still strives to improve himself and those around him), and Tom Green (trains hard, consistently, and is always smiling and joking through it). Last but not least, Jeremy Thiel: he’s an example of how to relentlessly improve and grow as a person and businessman. I can’t wait to see what fatherhood will bring out in him! 

Ben Flores: 1.) My Grandma: She taught me what the concept of hard work means, that no job is beneath me, that family is important and that God is always there to listen. 

2.) My High School Football coach, James Morton: He taught me what it means to be a man of my word. That having good/hard work ethic will set me up for success, in more ways than just football. He taught me how to challenge and overcome adversity and that there are 3 plays that determine the outcome of a game. And that “game” is bigger than football on a Friday night.

Conner Moore: My Granddad. He has relentless work ethic and has always overcome whatever has been thrown. He has a 7th grade education, started working when he was 14 in the oil fields and then began buying his own production along the way until he was able to build his own business. He’s seen great success in hie life and I look up to him.

Chris Hartwell: My father, Thomas G Hartwell has always been my role model. He is a leader of men. Wise, honest and forgiving with a gentle soul and able to put the fear of god in me and rain down Zeus’s lighting bolts at will. I have always had the greatest respect for him and what he stands for and how he takes every challenge or set back in life as a chance to prove himself. He has made me his number one focus. He shares a love and understanding of fatherhood that I will pass on to my sons and daughters. He allows me the chance to be the Hartwell he is and the legacy of what it means to be a good man. 

Don Ricci: My role models and mentors are Sean Waxman and Ursula Garza Papandrea.  They have taught me what I know about weightlifting and coaching. Together, they have provided me with something that I am passionate about and love as a coach and as an athlete. I owe a lot of my coaching success and ALL of my weightlifting success to them.

Jeremy Thiel: My Dad. He inspires me to work hard, be ethical and be a family man. He runs a family farm and we run a family CrossFit gym.

Michael Gregory: I am Inspired by my greatest mentor Tony Robbins. His words have dramatically changed my life multiple times over. I have gained new insight and discipline in the realms of Nutrition, Wealth, Leadership and Emotions that I would have never received from anyone else.

Jeremy Thiel is another man I’ve grown to respect and appreciate more and more over time. He is relentless and when he makes up his mind to achieve something, there is nothing that can stand in his way. I have seen him repeatedly set a vision, rally a team and go after it! Not many people live that intentionally. 

Michael Winchester: 1) My Dad. He is everything I want to be: a hard worker, successful, a loyal husband and an amazing father. He has built a very close family and I respect him more than anyone else I know. He is never satisfied with mediocrity, and has always been both an amazing athlete and a smart businessman.

2) CrossFit Central. Ever since I joined CC as a client, I wanted to be just like Jeremy, Carey, Big Mike and Zach - as an athlete and as a coach. As I have grown, and as CrossFit Central has grown, they continue to inspire me and push me in every aspect of my life. I am convinced that there is no better group of people anywhere on Earth. The desire, drive and integrity of our leaders and community is something I strive to contribute to daily.

Travis Holley: Zach Even-Esh. He’s dedicated to his family. He holds love, integrity, work ethic and service above all other things and lives each and every day in accordance to these values.

Randal Setzler: I am inspired by Eugen Sandow. He lived 1864-1925 and is known as the Pioneer of Bodybuilding. Eugen was a circus strongman who performed all over the world and is attributed as the grandfather of bodybuilding since he was one of the first gentleman to sculpt his body to mimic the amazing statutes he saw while traveling to Italy at a young age. Besides being strong as a lion, he was also very “functional.” He often displayed this by performing such feats as a standing back tuck!

Zachary Thiel: My father Bernie Thiel is someone that has molded my life way beyond just by being a good father. He raised me to be my own man, to think for myself and to work my butt off. I wouldn’t be who I am today if not for his stubborn determination to not spoil and baby me, but to make me work hard and earn my own way. 

And Thomas Jefferson, who has helped mold my political views and inspired me to stand against those who would oppress us.  

Twitter: @CFCentralWmn

Relentless At Red Rocks

Sheerin attends the Tuesday and Thursday Relentless Athletic Training class at Barton Hills. She has trained with Relentless for over 2 years now! Sheerin is known by her fellow classmates for her traveling. You will find her in a different state at least once a month. This month she ventured to Colorado and made a visit to Red Rocks Amphitheatre.  Red Rocks is known for it’s music but most Denver locals know it as a great place to workout during the off hours.  Sheerin took on an outdoor workout by running the steps of the amphitheatre and climbing the mountains around it. Sheerin even sent a picture to her coach, Megan Parsons, to show the beauty of working out outdoors while on vacation.

How do you stay active when you travel? Share with us on Facebook.

Secretly Healthy Tailgating

It’s finally here….FOOTBALL SEASON!  This great American past time brings the treasured tradition of Tailgating.  For many of us, there is nothing more anticipated than a long, easy Saturday filled with tailgating with friends, football and of course great food.  Eating clean, paleo, primal or just healthy whatever you want to call it, does not mean you have to abandon the fun of tailgating.  We polled a few clean food lovers and some of our favorite websites to find the best tailgating foods.  These dishes will keep your coach’s head from exploding while reading your food log and your hard earned lean muscle looking fabulous! 

Easy to share, clean tailgate foods: 
BBQ—-in Texas we can’t live without it
Chicken Wings
Sausage—-be sure to check the ingredients
Guacamole with sliced veggies
Smoked Salmon  

Adventurous dishes your friends will never suspect are healthy:

Sweet potato & Bacon Egg Salad: (

2/3 cup diced sweet potato
2 eggs
2 rashes of bacon, diced using meat only 
1tbs oil
4tbs dill, finely chopped
2tbs mayonnaise
2tbs lemon juice

Boil eggs in water for 4-6minutes. Peel and dice eggs. Boil sweet potato for 4-5minutes or until cooked through. Place a frying pan on medium-high heat, add olive oil and bacon and fry until browned and slightly crunchy. In a small bowl, combine dill, mayonnaise and lemon juice. Place eggs, sweet potato, bacon and mayonnaise sauce into a medium size serving bowl. Combine well. Serve.

Crispy Salami Chips & Thyme Mustard (


24 thin slices nitrate-free salami (I use Applegate Farms.)
1/2 cup Dijon mustard
2 Tbsp chopped fresh thyme (I chopped with my new Microplane herb mill. Loved it!)

Preheat oven to 375 degrees.
Arrange salami in a single layer on a rimmed baking sheet. Bake for 12-15 minutes or until crisp. Using tongs, remove from pan and place on paper towel or a cooling rack to cool.  While salami cooks, combine mustard and thyme in a small bowl.  To serve, arrange salami slices around mustard dip.

Chili (

2 8-oz sirloin steaks, cut into bite-sized cubes
1 pound grass-fed ground beef
1 pound nitrate-free bulk Italian sausage
1 small butternut squash
2 onions, chopped
2 sweet red peppers, chopped
1 28-ounce can crushed tomatoes (I use Muir Glen Organic Fire Roasted)
2 14.5-ounce cans diced tomatoes (I use Muir Glen Organic Fire Roasted)
2 Tbsp olive or coconut oil
2 bay leaves
2 Tbsp chili powder
1 Tbsp paprika
1 tsp dried oregano
1 tsp ground cumin
1/2 tsp crushed red pepper flakes
1/2-1 tsp sea salt
Garnish (optional)
2 avocados, cubed or mashed and seasoned with salt and pepper
sliced black olives
chopped onion
chopped jalapenos

Preheat oven to 400 degrees F. Peel and cube squash, transfer to a rimmed baking sheet and bake for 15-20 minutes or until it just begins to soften. Remove from oven and set aside. While squash bakes, warm 1 Tbsp oil in a large stock pot over medium-high heat. Add steak and brown on one side, crumble meat and sausage into the pot, stir, and cook until all of the meat is just cooked through, stirring occasionally. At the same time, in a large skillet over medium heat, warm 1 Tbsp oil. Add chopped onion and peppers and cook until onion starts to become translucent, about 10-15 minutes Add squash, onions, peppers, tomatoes, and spices to meat mixture. Stir and simmer for 30-60 minutes or until all of the flavors are married.  Top with mashed avocado, chopped onion, chopped jalapeno, and chopped black olive, if desired.

Check out PO’ for easy and tasty recipes for Paleo friendly BBQ sauce and mayonaise.  For more recipes and delicious appetizers visit  Most importantly go enjoy #GAMEDAY!

(pronounced try-yoon): means one in three, triad or trinity.

This is a free quarterly publication designed for the CrossFit Central community at large. We will chronicle the trifecta that is
Culture, Community & CrossFit.