The 23/1 Rule

Activities of Daily Living- Have you heard of the 23/1 rule? The 23/1 rule states that just because you did an hours exercise doesn’t mean you can sit on your tush the other 23 and expect to see massive benefits from your workout. What we do in the other 23 hours plays a huge part in our goal to becoming leaner. We need to consider what can be done in the other 23 hours of the day which will contribute to our success…

Horse Vaulting (gymnastics on horseback)

Equestrian vaulting is most often described as gymnastics and dance on horseback, and like these disciplines, it is an art and not a highly competitive sport. It is one of ten competitive equestrian events recognized by the International Federation of Equestrian Sport.Therapeutic or Interactive Vaulting is also used as form of treatment for children and adults who may have balance, attention, gross motor skill, or social deficits.
Some trace the origins of vaulting to Roman games, including acrobatic displays on cantering horses. Others see roots in the bull dancers of ancient Crete. In either case, people have been performing acrobatic and dance-like movements on the backs of moving horses for more than 2,000 years. The first known depiction of vaulting was from stone painting, dated at around 1500 BC, of Scandinavian riders standing on horses.
Vaulting was later used to help cavalry troops increase their abilities on the horse, and the troops would begin by working on a wooden horse before advancing to a live, moving mount. Modern vaulting was developed in post-war Germany as part of set of exercises for improving general riding. Cavalry officers introduced the sport at the 1920 Olympic Games in Antwerp as "Artistic Riding," although the sport was not continued in the Games.
(info taken from http://en.wikipedia.org/wiki/Equestrian_vaulting)
This certainly fits in the "do one thing each day that scares you" category. I had a blast and can't wait to do it again!

CrossFit=Results

Tues/Thur 5:30-630am

The New Standard For Pull Ups..?

Chest high pull ups. It was required at the CrossFit Games. The several CF affiliates have been working them. Will this new style become part of the new fitness standard? You be the judge.

Killed By Kettlebells

The Tues/Thur. 12:15 Kettlebell Class is no joke. Chris Hartwell leads the class and is always coming up with new and interesting ways to get huge outputs from us and it results are seen and felt amongst his pupils. At the end of August Chris and I (along with some other lucky crossfit central coaches) will be participating in a kettlebell cert. and we are getting stoked about it!
http://hartwellchris.blogspot.com/

CrossFit The Begining

CrossFit Central is Heating it Up!

At the recent evening social gathering at the CrossFit Central facility I happened to have my poi on me and decided to light things up. Poi is a form of object manipulation with balls on ropes or chains, held in the hands and swung in various circular patterns, comparable to club-twirling. It originated with the Māori people of New Zealand (the word poi means "ball" in Māori). Women and men used it to increase flexibility, strength, and coordination and in particular the dexterity of the wrist. This was because the movements were circular and central to the use of hand weapons. Warriors practised these movements with balls on fire as they prepared themselves menatally and physically for the demands of battle. I do it mostly for fun lol, but I do get a sense of centered consciousness and internal awareness as fire spins about my physical being, harnessing it all with strength under control.

The Slosh Pipe

Take a large piece of PVC, fill it 2/3rds with water and cap it. That's all it takes to make the slosh pipe. To master it is a different story all together. Most Olympic lifts can be performed on it such as front/back squats, OH squats, push press, ect... The unique bonus if using the slosh pipe is the demands it puts on the stabilization muscles. The water inside it sloshes with each movement causing unstability and difficultiy in balancing.

CrossFit Bootcamp @ Lamar Middle School

You don't have to be in school to get your degree in Sweating!
The people in the Tues/Thur 5:30-6:30AM class have been CrossFittin' hard and are ready to see results!

LCRA CrossFit Outdoors M/W/F 6:15-7:15am

Gymnastics and Tumbling

Here is a link to a Gymnastic and Tumbling article published in The CrossFit Journal (Feb. 2005) On Aug2-3rd I will be attending a CrossFit Gymnastic certification course. I can't wait to come back and share all that I learn. So be on the look out- work on your muscle ups, sharpen your handstands, work the parallettes 'cause we're going to hit it hard!
http://www.crossfit.com/journal/library/30_05_gym_and_tumb.pdf

Free Workouts

Every month CrossFit Central hosts free workouts by the hike and bike trail at town lake. Check out crossfitcentral.com to find out when the next one is!

The Ten Skills

The 10 General Physical Skills

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 movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies 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.

I am dedicated to helping you achieve your fitness goals regardless of current fitness level or lifestyle- from the busy mom to the navy seal. I am committed to developing the “10 General Physical Skills” outlined above. Contact me if you are ready for change. I've got group classes, at the gym 1 on 1 trainng, outdoor and in home 1 on 1 training, and/or semi- privates for couples and friends who are motivated together. Together we will set goals and achieve them!

I Heart Dumbbells

Leaner, Faster, Stronger!

People are getting results from the CrossFit Central's Ourdoor Program. LCRA M/W/F/ 6:15-7:15am. Lamar Middle School Tu/Thr 5:30-6:30am.

The Pyramid

We've always been told to eat a balanced breakfast but how often are we told to do a balanced workout. Here at crossfit we specialize in not specializing. Well rounded functional fitness is our goal and it is the result of our randomized constantly varied high intensity workouts. Come check it out... only if you want to get in the best shape of your life!