Warm Up!?

Here's a look at some of the things that we're thinking about adding to the warm up.



Any Thoughts?

Kool-Aid Anyone?

Wish I could take credit for this but I can't. Just wanted to pass along a little crossfit humor for everyone! This is how you know if you're sipping too much of the CrossFit Kool-Aid...

You tell your girlfriend that you spent your morning with Fran, Cindy, or Helen, and she's not mad.

You refuse to eat out any more, because there are no Zone-friendly restaurants.

You have left a sweat angel on the floor of your gym several times.

You are on your last warning for violating your globo-gym's "no oly lifts" policy.

People give you a lot of room at your gym.

"So I think I dig this chick." "What! How can you say that? You don't even know what her Fran time is!"

You understand the meaning of "stomp for power".

You feel sorry for people who read Muscle and Fitness.

In your trunk, you have: at least one kettlebell, spare running shoes, a med ball, and rings.

You know that the phrase "Oh yeah???" is very dangerous in the right context.

You talk about Coach, Greg, Chris, Josh, Dutch, etc like they are your best friends.

Your favorite numbers are 21, 15, and 9.

You've banged your head on a ceiling doing pull-ups.

You can use the words "snatch" and "jerk" in a sentence and not giggle.

You watch affiliate videos while at work/in class.

You do everything "for time".

In the same day, you've broken personal records in deadlifts and sprints.

You psych yourself up by telling yourself you don't need to breathe for the next few minutes.

People accuse you of lying when they ask you how you got in such great shape and you respond that it took less than 1/2 hour a day.

Make a Choice

"sooner or later you have to make a choice...leave behind your passion,your dream- or have the strength to look past all discouraging faces and look at yourself and know that you have what it takes..and you will prove them wrong" - Kel



"The World is our Playground"

WOD

Mid-Hang Snatch 3 x 3
Snatch Dead lift 3 x 3
Snatch 3 x 3

3 sets of max rep Muscle Ups

Then:
Row 250, Row 500, Row 750, Row 1000, Row 750, Row 500, Row 250 (rest the amount of time the previous row took)

New Month

There's a new bootcamp opening up starting next month. Which sounds far away but in CrossFit Central terms its next week. Jeremy Thiel will be hosting the bootcamp and I will be fortunate enough to be assisting him. So, if you've been looking for something a little different but still challenging.. look no further than this bootcamp.

Where: Jack and Adams Triathlon shop 1210 Barton springs Rd

When: Tues Thurs 5:30 - 6:30am (10 spots)
June 29th - July 29th (8 sessions)
Cost:$150.00 * $50.00 Discount when you bring a friend $25.00 off per person

If you have any questions: benflores@crossfitcentral.com or call 806-270-0752

And since its Friday and there's a fun weekend ahead I leave you with a classic!!

Yes You Can...

It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult. ~Seneca

Road To Success...

Lisa: Hey Ben, would you mind putting us through an all purpose room workout?
Me: A what?
Lisa: An all purpose room workout. Jeremy was telling me about the workouts you guys did in off season.
Me: Oh.. an APR workout!? Yeah I'd love to.

This was the beginning of a conversation that Lisa and I had a little over a month leading into CrossFit Regionals. So, starting that week on Wednesday's at 10:30 a.m the women of CrossFit Central began their All Purpose Room training. Their training on Wednesday's includes but is not limited to.. explosion drills, tire flips/pulls, sled drags, rope climbs,battling ropes, sprints, shuttle drills and what I like to call fun circuits. The workouts are designed to make the girls do things that they don't train on a daily basis with CrossFit workouts. We work on quickness, changing directions, hip mobility, grip and balance. All key components to excel not only in CrossFit style workouts but in running, basketball, football or numerous other sports.

So, what started out as a one time Wednesday training led to an every Wednesday training. The ladies began to look forward to the workouts not only because they were different, but because it gave them a chance to work together.. as a team. They were now getting their chance to be coached. To be told to sprint or hold that plank or get one more rep. A week before regionals was to kick off I was joking with the girls and said to those that were competing "if you guys make it to the platform.. don't be afraid to show me some love up there". They all laughed and said they'd give me some sort of shout out. Now, I'm not sitting here saying that I got the girls to where they are. Not even for a minute in my wildest dreams do I think that to be a true statement. I do think that I helped them to be ready for anything that is thrown their way, I think that I helped strengthened the bond that they already formed.

So, to the Ladies of CrossFit Central. Thank you for allowing me to train you and to continue to train you. I look forward to Wednesday mornings and to watching you ladies represent in LA!

Fear Sells

"Courage is resistance to and mastery of fear -- not the absence of fear." -Mark Twain



What makes us afraid?