the Triune

TheTriune.co

Wed, 26 Sep 2012 19:38:28 -0400

Off the launchpad - the new online home for The Triune -> TheTriune.co

The Triune from CrossFit Central on Vimeo.

We The People

Mon, 24 Sep 2012 10:46:00 -0400

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.

Blog: BenderBasics.com
Twitter: @Susan_Bender

Thank you to everyone who helped make We The People a huge...

Sun, 23 Sep 2012 10:32:00 -0400

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

Fri, 21 Sep 2012 13:56:34 -0400

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.

Blog: http://showoutmeg.blogspot.com/
Twitter: @ShowoutMeg

Game Day: A&M WOD

Fri, 21 Sep 2012 11:57:13 -0400

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

Fri, 21 Sep 2012 04:54:49 -0400

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
REGISTER HERE

Sound Off: We The People

Thu, 20 Sep 2012 00:00:00 -0400

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!

More:
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]

Wed, 19 Sep 2012 13:14:00 -0400

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
Facebook: Facebook.com/CrossFitCentralWomen

Relentless At Red Rocks

Tue, 18 Sep 2012 23:57:18 -0400

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

Mon, 17 Sep 2012 23:59:42 -0400

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
Nuts
Smoked Salmon

Adventurous dishes your friends will never suspect are healthy:

Sweet potato & Bacon Egg Salad: (LivingPaleo.com)

Ingredients:
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

Instructions
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 (PaleoTable.com)

Ingredients:
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!)

Preparation
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 (PaleoTable.com)

Ingredients:
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

Preparation
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’GirlLife.com for easy and tasty recipes for Paleo friendly BBQ sauce and mayonaise. For more recipes and delicious appetizers visit PaleoBetty.com. Most importantly go enjoy #GAMEDAY!

We The People

Mon, 17 Sep 2012 09:11:23 -0400

CrossFit gyms from across Austin, Texas will join together on September 22nd, to raise funds for Team Red, White, and Blue (enriching the lives of wounded veterans and their families) and Youth In Motion (promoting programs throughout the community that help young people learn how to live healthy, active lives) in a 3 round, 17 minute workout! There are two steps for participation- 1) Register on Eventbrite and 2) Collect donations from your friends and family through FirstGiving. Join us at Camp Mabry this Saturday for an incredible event!

1) Register to Compete or Spectate: http://rwbyim.eventbrite.com/

2) Raise Donations from Friends & Family: https://www.firstgiving.com/45622/ATXforRWBandYIM

If you would like to sponsor the event and set up a booth, please email events@crossfitcentral.com.

The workout is:
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

Vacation WODs

Sun, 16 Sep 2012 11:50:42 -0400

Vacat

Recently, while on vacation in Playa Del Carmen, Coach Chelsea Ross found herself being creative with working out, in order to stay active. She was able to create activities to keep her body happy and able to relax the rest of the time. What is your favorite way to stay active while away from home?

“For the first workout, I went to the gym at the resort and did a quick warm-up, very similar to the CrossFit Central warm-up, and a quick wod. I brought my jump rope, which is super easy to pack, and did “Annie” 50-40-30-20-10 double unders and sit ups for time! This was a quick workout, but it felt good to move around.

The next day, I took a yoga class… which was amazing! We set up our mats on a deck in the middle of the jungle and went through an awesome vinyasa flow class.

The final day, we did a workout on the beach that consisted of 2 rounds of: about 80 m walking lunges in the sand, 80 m broad jumps in the sand (hard!) and 50 decline pushups with your hands in the water and you feet on the sand. Tis one was a doozy! It made it all worth it to have the people that work on the beach cheering for us to finish!

It is definitely possible to workout while you are on vacation, sometimes is just calls for a little creativity and maybe a jump rope!”

Meet The Coach: Zachary Thiel

Fri, 14 Sep 2012 23:57:49 -0400

Meet The Coach: Zachary Thiel from CrossFit Central on Vimeo.

Getting Back In The Game

Thu, 13 Sep 2012 22:02:00 -0400

by: Jordan Breal

“I just want to lift a barbell over my head again.” Did I really just say that? It had been four months since my last CrossFit workout, and I was beginning to realize just how much I missed the simple—but never easy—challenge of picking up heavy things, not to mention all of the other movements my coach, Chris Hartwell, would throw at us. I had intended to just take a short break to rehab my sprained ankle but that stretched into a much longer hiatus. At first, I simply swapped my M/W/F sessions at CrossFit Central for high-intensity heated yoga classes at Breath and Body Yoga (a studio that I highly recommend). But then I took on a new assignment at work that required me to be on the road for several days each week. Even though I knew there were plenty of body-weight exercises I could (and should) be doing—the Relentless ATX coaches had even posted this great list of travel WODs around that time—my routine soon dwindled to doing little more than push-ups and air squats in my hotel room.

And I don’t even want to mention the state of my nutrition. Long story short, this is what falling off the “clean eating” wagon looks like:

Needless to say, after a year of doing CrossFit, I knew enough to know why I found myself feeling more lethargic and more crabby. So, with my ankle finally feeling stronger, I also knew what I needed to do. For the last two weeks, I’ve been back in my 9:15 a.m. class, and it’s been…HELL (pardon my French). Remember when I said that all I wanted to do was lift a barbell over my head again? I guess the CrossFit gods were paying attention, because my first WOD back was “Amanda,” a couplet of muscle-ups and snatches, arguably two of the hardest movements to conquer (for me, at least). Absence may have made my heart grow fonder—yes, even for those dreaded loaded squats—but it also made my muscles weaker and my stamina greatly diminished. I had to push myself to run even 400 meters without stopping, and I was surprised by how heavy the 35-pound bar felt. By the time Coach Hartwell told us to load our bars, the realization of how deconditioned I had become had sunk in: I was basically going to have to start from scratch.

My second WOD back was another humdinger (hello, dumbbell swings, push presses, jumping back squats, pull-ups, burpees, and box jumps!). One of my biggest personal accomplishments in the past year was being able to finally do pull-ups without a band. Even though I had decided to use a red band during this workout, I was barely able to eke out even two pull-ups in a row. When time was called, I was pretty demoralized by my performance. After jotting down my (very sub-par) time in my WOD log, I flipped back through my first entries. Reading them reminded me of just how far I had come since my first Elements session with Coach Aaron Arehart back in May 2011 (that mini benchmark WOD nearly killed me!). I have already gone from couch potato to athlete once. I know I can do it again.

A Fort Worth native, Jordan wanders around the state of Texas for a living as a staff writer for Texas Monthly. She has also written for Fast Company, National Geographic Traveler, and Whole Living, and she recently chronicled the beginning of her CrossFit experience in a personal essay for TRIBEZA.

Blog: The Wanderer
Twitter: @jordanbreal

Why I CrossFit

Thu, 13 Sep 2012 10:25:00 -0400

by: Jeff McKinney

CrossFit is now known worldwide as The Sport of Fitness and even more so, the sport of functional fitness. At CrossFit Central we have many client athletes that compete everyday amongst each other, themselves and against the clock. Not all of these athletes however, are training to compete in CrossFit. In the Austin community and worldwide, you will find CrossFitters who define themselves not primarily as CrossFit athletes but as Marines, LEOs, firefighters, mothers, fathers, triathletes, football players, rugby players, swimmers, strongmen, extreme sports junkies and others who are only just beginning their journey into the fitness culture. I continually find myself asking my athletes in class, “How is CrossFit affecting your life outside of the gym?” “Do you find yourself having more energy, stamina and drive?” “Does your newfound confidence lead you to places that you never thought possible before?” In my questioning I have received many great first hand stories of successes, fears conquered, physical limitations overcome, ease of life and hobbies taken to a whole new level. Here, for The Triune I would like to share some of my favorites in a monthly article called “Why I CrossFit.” This month I am sharing my personal story.

I LOVE CrossFit. My attraction to CrossFit is its ever changing landscape of workouts, movements and modalities that allow me to keep learning to my heart’s content. The thing that I love most about CrossFit is that it allows me to enjoy the outdoors to the fullest. I am a nature nut at heart and I am willing to try almost any extreme sport that takes me to new places in nature. The rush makes me feel closer to the earth and has great spiritual significance to me. Anything goes: surfing, stand up paddle, rock climbing, sky diving, wakeboarding and my all-time favorite, snowboarding. Snowboarding satisfies me on many different levels. The mountain environments are, in my opinion, among the most stunning on the planet. Snowboarding allows me to push my physical limitations and it also allows me to sit back and appreciate life for what it is and just be in the moment. Riding down the mountain, nature invites me to use her as a canvas and express myself freely. Without CrossFit, I would be unable to do so to a satisfying extent.

For me, CrossFit training is a way to keep myself in peak physical condition so that I can go out and enjoy these activities to the fullest, at any time. CrossFit is often advertised as “general physical preparedness.” I would say that “general” refers to the wide variety of activities you can engage in and not necessarily the level of preparedness. If that were true, I wouldn’t be able to have as much fun as I do at each of these sports. It is very rarely my physical condition that holds me back… it’s usually a lack of skill or bravery. This only creates a greater fire in my soul to learn more, develop more skill sets and push myself to feel that spark of life when I try something that scares me!

I owe so much to CrossFit. It’s not simply my job to be a trainer. My quality of life is more vibrant and energetic than ever. I am along for the ride, just as much as the athletes that I coach. I feed off of other’s lust for life and they feed off of my own. Why Do I CrossFit? Because it brings about a quality of life that was previously unknown to me and it will continue to bring me to new adventures that I can still only dream of.

Do you have a great “Why I CrossFit” story? Share it with Jeff at JeffMcKinney@CrossFitCentral.com

Jeff is a CrossFit Level 1 ANSI Certified trainer and has a B.A. in Human Biology from the University of Texas in Austin. Jeff has been involved in the CrossFit Community since 2007 and is passionate about training inside and outside of the traditional gym setting. Jeff has been involved in athletics his entire life playing soccer, tennis and many other sports and is excited about taking people to their next level in health and wellness. Jeff offers personal training for those who are looking to restore their youthful athleticism and those interested in developing and learning new CrossFit skill sets. Jeff also offers gymnastic skills sessions for clients who want to improve their kipping pullup, butterfly kip and muscle-up, as well as any other body weight movement.

Blog: JeffMcKinney.tumblr.com
Twitter: @JeffMcK

Super Heroes

Wed, 12 Sep 2012 13:43:00 -0400

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? (ladies first, stay tuned for the guys answers)

Carey Kepler:
Dani Johnson. She is bold, authentic and has led thousands to change the course of their lives! I want to be like her when I grow up!

Chelsea Ross:
I look up to Carey Kepler for all she has done in the CrossFit community and all of the lives she has touched through living her passion and chasing her personal legend.

Crystal Nelson:
Carey. :) Because she is humble, powerful and is able to be present and have clarity in every situation.

Ingrid Kantola:
My Dad is my role model. I consider his decision making ability to be impeccable. I am inspired by pretty much every Olympian! Also the top female CrossFit Games competitors because they do what no one else can!

Jen Shaw:
Andrea Fisher. A local Austin professional triathlete. She’s competed in triathlons for 18 years and owns Hill Country Running Company, and she’s got some muscle on her!

Jessica Estrada:
Chelsea Handler is my super hero. She is funny as hell, a best selling author, actress, owns a production company, is a talk show host, tells it like it is and doesn’t apologize for being who she is. A crazy, brilliant, bad ass woman.

Jessica Stephen:
My Mom.

Katherine Grosshaupt:
Maya Angelou. I’ve read a few of her books, seen and read interviews and I’m always inspired by her strength, tenacity and ability to overcome hardship in her life and come away with a stronger version of herself and keep pushing forward. That is how I hope to live my life!

Megan Parsons:
Call me crazy but I admire and look up to all 3 of these people for each of their unique traits that shape me into who I am and strive to be.

Dani Johnson: her business mind savviness, financial freedom, and her willingness to constantly give back
Michael Johnson: simply one of my all time favorite athletes
Carrie Bradshaw: complete fictional character from Sex & the City but she encompasses everything girlie - girl, 30 and single and dating is all about

Nyki:
The first thing that comes to mind is not a single person but simply inspiring acts, gestures, words, etc that I see people share and commit to everyday and the ripple effect that has on the entire world.

Twitter: @CFCentralWmn
Facebook: Facebook.com/CrossFitCentralWomen

On The Move with Youth In Motion

Wed, 12 Sep 2012 09:41:28 -0400

by: Amy Thiel Jones

The stage is being set to bring an incredibly powerful and inspiring program to the youth of Austin Independent School District for the second time this year. Youth in Motion Foundation is dedicated to bringing fitness skills coupled with good nutrition ‘nuggets’ to children so health and vitality have a strong foothold in their lives. Over the next couple of weeks we are gearing up for the We the People Event in support of the YIM, as well as, the start of our afterschool programs. We are ready to take it to the next platform and have a top notch student fitness option for the youth of today!

We had a momentous spring with nine schools in the Austin Independent School District accepting the offer to implement the Youth in Motion Program afterschool. This was facilitated by many athletes in the CrossFit Central and extended CrossFit family being part of the fundraising efforts last December. We also have high quality coaches and that translates into a spectacular learning culture for the youth and the programs.

The fall programs are being guided by what was started in the spring and yet we are looking forward to an even higher caliber season with the experience gained. The recognition of the importance of each coach tailoring their program to the student athletes and school culture was significant. We also realize it’s crucial to distinguish the transition from the school day into the YIM fitness workout. Some of the coaches relayed the kids attitudes improved greatly once the warm up was over and they realized their workout of the day was about to begin, a sort of “we’re not in Kansas anymore” change.

We will have seven schools this year: Brown, Norman, and Brentwood Elementary and Lamar, Martin, O. Henry and Covington Middle Schools, a very diverse and exciting group to participate in the YIM program. The programs are 1 hour 2 days a week for 10 weeks. We utilize the CrossFit Kids fitness curriculum as a workout guide and after the WOD is a game such as hot potato with a medball. We start the season of with a benchmark workout and it all culminates with the benchmark retest. All the WOD’s utilize very little equipment (cones, run ladder, PVC pipe) and do incorporate all the basic fitness elements from agility to strength. One of the best tools the kids learn with is their own body weight.

The fitness portion is followed by a short nutrition ‘meeting’ which acquaints the kids with basic nutrition ‘nuggets’, for instance fast and easy basics about protein, fat, and carbs or healthy portion size. A snack is also provided covering a diverse ‘rainbow array’ of fruits, veggies, nuts and proteins. There are always a lot of surprises and fun for the coaches and student athletes during snack time. Some students taste some foods for the first time such as orange bell peppers. For the most part all the new foods are enjoyed. We have had some students give up sodas on their own and we have also had some volunteer to food log. The dedicated hour wraps up with a short lesson in accountability participants can take into the classroom, home or anywhere with them in life.

One of the best quotes one of the coaches heard a student athlete say was “Coach, this is my sport.” CrossFit Central and Youth in Motion Foundation creating a fit generation on child at a time!

Amy Thiel Jones is the Director of Youth In Motion Foundation. As a mother of three, Amy knows the value of nutrition and exercise for our youth. She also knows the challenges that come along with encouraging teens to live a healthy lifestyle. Amy is dedicated to bettering our world through healthy food and CrossFit.

Twitter: @YIMFoundation

CrossFit Classics

Tue, 11 Sep 2012 18:11:00 -0400

CrossFit Classics is a monthly CrossFit celebration for athletes and fitness enthusiasts in the ATX! Once a month we will pay homage to the roots of CrossFit and the CrossFit Games by competing in a “Classic” WOD. The first event will take place at CrossFit Austin on September 28th, 2012 and the October event will be hosted by CrossFit Central at their brand new Downtown location.

First CrossFit Classic Event

When: Friday, September 28th, 2012 @ 7:30 PM

Where: CrossFit Austin (8708 S. Congress Ste. A180)

The Workout:

“Heavy Rowing Grace”

3 Rounds:

500 M Row

10 Squat Clean to Overhead (155 lb, 105 lb)

Scale Options:

M: 135 lb, 95 lb

W: 95 lb, 75 lb

Only 40 Spots Available

$25 Registration Fee

Challenge Your Beliefs

Mon, 10 Sep 2012 23:55:00 -0400

By: Lauren McAuliffe Greenberg

I will never forget my first Relentless Athletic Training class with coach Megan Parsons. It was the fall of 2010 and our class location was about six blocks away from our apartment. At the time I considered myself to be very healthy and fit. I had just received my Pilates certification and ran my first half marathon a few months before. Back then athletic training classes didn’t incorporate kettlebells in the workouts, but the class still kicked my butt. One humbling WOD after another I started to realize I had grossly misjudged my overall level of fitness. However, I enjoy a good challenge and inevitably I was hooked!

As the classes continued I routinely experienced lightheadedness, nausea, and severe headaches throughout the workouts. Megan emphasized nutrition, but I assured myself that I was healthy and it would simply take time to feel good during and after a workout. Three months went by and I saw very few visible changes in my body. Meg encouraged me to sign up for the Trojan Challenge - a 6 week challenge involving food logs, before & after body comps, and a benchmark WOD to track your success through healthy eating. I would have never thought something so simple as writing down what you eat could be so eye-opening. Documenting your “occasional cookie” or “once-in-a-blue-moon candy bar” doesn’t prove to be so occasional when you’re actually recording them. As a vegetarian, I had not realized what a lousy intake of vegetables I had and my protein consumption was very low. In my mind, meat products were full of hormones and antibiotics. Over-consumption would only lead to heart disease and high cholesterol. I ate fish, but not on a daily basis (who can eat fish everyday?)

As our coach during the challenge, Megan was required to food log along with everyone else. I would look at her daily intake of protein and saturated fats and think, “How on Earth does she stay so muscular and lean? Maybe she looks great but I bet her cholesterol is through the roof!” Suffice it to say I was still highly skeptical of eating meat, but I was getting impatient and wanted to see changes in the way I looked and felt. I was working so hard in class and not seeing much reward. The main critique on my food log was that I needed to increase my protein intake so I started doing whey protein shakes and eating more eggs. Of course I was weary at first but after a couple weeks I noticed I performed better in class and I felt better afterwards. Megan then (very gently) recommended I read Good Calories, Bad Calories by Gary Taubes. The information and ideas in that book combined with the corresponding websites that I inevitably sought online were compelling enough to drive me to ditch my vegetarian ways and give the Paleo diet a try. I instantly felt amazing results and I haven’t looked back since!

The life lesson I learned was to never let yourself become closed-minded or dogmatic about anything. I had become so entrenched in my view of nutrition, I was extremely hesitant to give anything else a try. If it wasn’t for Megan’s patient guidance, I doubt I would’ve ever found the inspiration to explore beyond what I had believed for so long.

Now I enjoy a diet rich with grass-fed organic protein, fat, fruits, and vegetables. I eat when I’m hungry and I stop when I’m satisfied. I am also steadily getting stronger, faster, and healthier! I have most definitely found the approach that works best for me and that’s what I’m constantly encouraging my athletes to seek out. Everyone is different and you never know where inspiration and change will come from. I urge everyone to keep an open mind, never stop learning, and challenge your beliefs! It just might have the impact to change your life.

Lauren McAuliffe Greenberg is a Crossfit Level 1 trainer and Relentless Boot Camp Coach. She is a certified BASI Pilates instructor who currently teaches at Pilates 360º in West Austin. Lauren is also certified in Trigger Point Performance Therapy. Lauren grew up in Austin and graduated from the University of Texas with a degree in Advertising. She was a vegetarian for most of her life until CrossFit and Paleo drastically changed the way she viewed nutrition and it’s role in overall fitness. Lauren is very passionate about sharing her positive experience with others and helping her clients to successfully achieve their health and fitness goals. With her background in Pilates training, Lauren strives to stress the importance of core strength and mind-body connection to her Crossfit clients. Lauren is also available for personal training and small group training.

Blog: http://tinyfitlauren.tumblr.com
Twitter: @TinyFit

The Cleanse

Mon, 10 Sep 2012 14:32:00 -0400

By: Crystal Nelson, NTP

One of the biggest questions in the nutrition world is about cleansing. There is a desire in our world to have quick results and quick fixes. Most cleanses you find on the market today are just that, a quick fix and highly unhealthy and even dangerous in some cases.

What is the right way to cleanse? Is cleansing beneficial for me? How long do I cleanse? Am I ready to cleanse? Is a raw food diet the way to go forever? These questions may have come up, especially on days that you may have indulged a bit too much over the weekend or holiday.

There is a lot of misinformation out there on cleansing, and nutrition in general, and it is very easy to get confused with what is healthy for us as human beings. There was a time when I would have said cleansing isn’t necessary. There was also a time when I felt so overloaded and toxic I wanted to do nothing more than cleanse my body. The aim of this article is to bring some clarity to the situation and help everyone realize how to cleanse safely and naturally.

Mother Nature gave us a very simple diet to eat. We were given natural options in the form of A) Plants or B) Animals. While these are two very different groups with different roles, they both are valuable in our diet and balance each other.

In order to feed and nourish our bodies we must eat Animal Foods. Animal foods consist of meat, eggs, fish and raw dairy products. In order to feed our cells, our brain, our bones, and our immune system, we must eat the foods that will build us. Animal foods give us the nutrients we need to thrive.

Our other option is plants. Plants do not feed us. Plants are our ‘cleansers’ and are here for detoxification purposes only. This may be shocking to some of you reading this because we like to think in terms of concrete and absolute. On paper, when plants are broken apart in labs, it shows that they have tons of vital nutrients that our bodies need. Unfortunately, our body isn’t designed to break plants down the same way it does animal products. Let’s explain why…

Our stomachs, if healthy, have high acid and pepsin amounts and are completely free of bacteria. This is the most sterile part of our body and it is necessary for our stomach to be highly acidic. The stomach has one purpose and that is to break down meats, eggs, animal fat, fish and dairy products. Plants are indigestible by human beings because our stomach isn’t designed to break them down. Confused more? Keep reading.

Herbivores, animals designed to eat only plant foods, have a stomach that is lined with rumen and filled with bacteria. This bacteria allows the plants to be broken down and turned into fat for that animal. Since humans do not have rumen-lined stomachs, the plants we eat get caught undigested in the bowel, where our bacteria breaks them partially down and stores them as fat.

There is however, a time to cleanse with only plant foods. We are overloaded with toxins from processed foods, hydrogenated oils, chemicals and pesticides, and the high volume of sugar surrounding us. When our bodies become so overloaded with junk we feel the need to “cleanse”. This is when plant foods are a high priority and can act as “scrubbers” and cleanse our body of these toxins. For someone that is very unhealthy, they will start to feel really good because they are finally giving their body a break from the toxic food they were eating before. This can be extremely beneficial and anywhere from a short 1 week cleanse to a 2 month cleanse may be necessary. So, we cleanse and cleanse and cleanse by eating plant foods. Once our body is done cleansing, we start to become hungry and crave animal foods. If we don’t listen to this signal and continue to cleanse, we begin starving our body of valuable nutrients and leave ourselves malnourished and washed out. It is vital we begin feeding ourselves again.

Most people get confused after doing a cleanse and think that because they feel so amazing from eating plant foods, they must continue to eat plant foods forever. Unfortunately, we can begin to suffer very severe problems because we aren’t getting nutrients in order to rebuild.

Did you ever ask yourself where vegetarianism came from? Dr. Weston Price conducted a 10-year study and found no primitive culture that chose to be vegetarians. This was actually his biggest disappointment because he was convinced that vegetarianism was the healthiest way we could eat and he was determined to find at least one culture that followed a vegan diet. In the end he found none.

So where did this way of eating come from if our ancestors didn’t eat only plants?

My research led me to an interesting interview by Dr. McBride and his explanation of where a vegan diet stemmed from.

“Vegetarianism comes from a Western religious culture. It is a religious byproduct – vegetarianism and veganism. It was first explored by monks who lived in isolation in monasteries. These were usually male communities, men who have to live together.

Their sexual energy became a problem for these people. They were looking for something that would reduce their sexual activity and sexual desire. They found that excluding animal products, excluding meat and becoming vegetarians worked very nicely because indeed, in order for us to produce sex hormones we need cholesterol because they’re made from cholesterol. We require Vitamin A and Vitamin D. We require a lot of protein. So, in order to produce sex hormones, we have to eat meat, eggs, and animal fat.

If you don’t want to produce sex hormones, if you want to be infertile, and if you don’t want to have any sexual desire, then the vegan diet is the right diet to follow. That’s what these monks have found, and that became their practice.

Then, in the 1800s, there was a group of religious people. They were Puritans. At the center of that group was Mr. Kellogg, the found of Kellogg’s corn flakes. That’s where the whole thing came from. He was a Puritan, quite an extreme Puritan. Puritans believe that all sexual activities or intimacy between a man and a woman is immoral and against God and should be greatly discouraged.

In order to do that, in order to get rid of sexual urges – the way they put it – they have studied the diets of these monks in isolated monasteries and communities adopted the diet. They wrote some very compelling books and compelling articles and started evangelizing this way of life to people in order to reduce sexual urges and sexual activity. This is the history of the vegetarianism in human society. That’s where it’s coming from.

So, if you want to reduce your sexual activity, if you don’t want to produce children, and if you don’t want to have any sexual energy at all, perhaps the vegan diet is the right diet for you to follow. But if you want to have a normal life and belong to this world and have a family, and have children – then do not follow that kind of diet.” This excerpt from Dr Joseph Mercola’s website at ww.mercola.com

It is very important for each person to decide what works the best and what their body needs. The human body is amazing and tells us exactly what we need when we need it. This is our natural “innate intelligence” and if we listen we can heal any illness we suffer from. Feed your body with what Mother Earth gave us and we will never go wrong.

Crystal Nelson is a Certified Nutritional Therapy Practitioner (NTP) through the Nutritional Therapy Association, the Founder of Fuel-21, a Certified Level II CrossFit Coach at CrossFit Central, Certified Underground Strength Coach, and holds a B.S. Exercise Science from Minot State University.

Crystal is a Gluten Free and Real Food advocate and is passionate about changing others lives by empowering them to eat fresh, wholesome, nutrient-dense food and live a vibrant life full of energy and happiness. Through the later part of her 20′s, Crystal experienced the impact, positive or negative, food had on her life. Through battling digestive dysfunction and later discovering she had Celiac Disease, previous addictions to food, and poor eating habits as a child, she has found a passion in helping others heal through balanced nutrition by discovering a new relationship to food and achieving a higher level of optimum health. Crystal is a contributing author featured in The Triune for articles on nutrition and health and educates through lectures, blog posts, and individual consultations. Influenced by the research ofWeston A Price, the work of Robb Wolf and Mark Sisson, and the voice of Gary Taubes, Crystal’s passion is to spread the message across the world that the human body has the innate intelligence and ability to heal itself if given the proper diet

website: Fuel-21.com
Twitter: @CrystalNelson