CrossFit Central has BALANCE!

Hand Balance Workshop a HUGE Success!!

We play how we want to play!

Use Your Hands


Handstand in (TX) Snow


Hand Balance on Parallettes

Hand Balance Workshop Sept. 18th 10:30-1pm

WHAT: Hand Balance Workshop
WHEN: Sept 18th 10:30-1pm
WHERE: CrossFit Central Gym

Go here to reserve your spot!- CLAIM YOUR SPOT


The handstand – a fundamental skill if you are interested in bodyweight exercises. Working it will build strength and help develop total body coordination.

No stunt is more beautiful, more symmetrical, more eye pleasing, more attention-attracting, or more universally admired than the handstand. No stunt is more indicative of highly developed neuro-muscular coordination, controlled strength and power, and skillful daring than the handstand. No stunt is more satisfying to do, more impressive to watch, or more widely performed, than the handstand.

The benefits are many. If you look at any master of this art then you will see a strong man or woman. Put simply, the advanced moves like a pike press or planche take an unbelievable amount of strength across the arms, shoulders, and abs on top of the coordination required.

Look at the arms of any advanced hand balancer and you will see not a bulky 20” arm but one that is capable of many feats of strength. And its not just the upper arm. Even more so is the strength you get in the forearms and hands.
Though the simple handstand does not require an extraordinary amount of strength the various presses such as a hollow back press-up or a freestanding handstand pushup will help you build it. Press your bodyweight with a barbell? All good, but can you actually press your bodyweight?
You see these moves take lots more then just arms and shoulder strength. Most of the power and stability actually comes from the abs and midsection. To hold any position requires a coordinated effort from your entire body even the legs.

The body awareness and muscular control you will develop from practicing these hand balancing skills cannot be beat by any other means. True strength comes from being able to control your efforts to a high ability. Watch a master of this art and you will see someone who can make their body do whatever they want it to…on command.

Kettlebell Seminar: A Huge Success

thanks to all who came out!

Some of the things we covered were

Deadlift
Swings- Russian, American, and Power Swings
Presses- Shoulder, Push, and Push Jerk
Cleans- from teh ground, hang, bottoms up, safety clean, two handed clean
Snatch
Turkish Get-Up
Swing with release
Flips with the bell- forward, helicopter, pistolas
Figure 8's and with uppercut

Rowdy Philosophy: A Kettlebell Discussion SOLD OUT!

Many are already aware of the amazing benefits Kettlebells have on our overall strength and cardio, but what we plan to accomplish in this round table discussion is to bring to attention the subtleties of style within individual techniques, the concepts behind them, the mental approach to certain workouts, and how to select proper weight for various techniques. Our goal is that by the end of the session, we will have a greater understanding of the techniques and concepts that we practice daily in our kettlebell workouts.

SOLD OUT!

Participants: Make sure to bring your thinking caps along with pen and paper to take notes and to contribute to the discussion. See ya'll there!!!

We Are The Dreamers..

We are the dreamers of dreams

Equestrian Workshop a Hit!

Everyone who attended the Equestrian Workshop this past weekend had the greatest time! Hearts melted as they worked with Teddy a 18hh painted horse. Grins reached from ear to ear on the faces of all. Physical and mental barriers were shattered as the participants stepped intop thir bodies and outside of their comfort zone as they experienced the amazing sport of vaulting. Pictures and videos from workshop to some soon...!

Parkour Workshop a Great Success!

Everyone who attended learned a lot and had a blast! Everyone learned several ways to approach and to get over various obstacles, gained new perspectives on how to interact with any given envorinment, and safety techniques. Thank you all. I also want to send out a special thanks to fellow friends and trainers Chris Hartwell and Sarah Mount who assisted/participated in making this workshop great. I love my job and all the amazing people I get to work with!

Intro to Parkour Workshop Feb 15th 11-1pm

The RSVP link is finally up! Secure your spot before it's sold out. Upon payment confirmation details such as location will be given out!
This will be a truly amazing event for those who attend!

Besides building fitness - we are changing lives!

click here PARKOUR WORKSHOP to register!

Parkour Workshop for Beginners Feb 15th

(Photo by Sandy Carson)

Parkour- The art of efficiently moving through the environment using only the ability of ones body to overcome obstacles.

On Feb.15th I will be hosting CrossFit Central's Parkour Workshop. It will be designed for beginners and will cover things like- the parkour philosophy, concepts on efficient movement, how to land/fall safely, protective rolls, vaults, and how to overcome various obstacles.

What: CrossFit Central's First Parkour Workshop
When: Feb. 15th 11-1pm
Where: Undisclosed location- *upon signing up details will be released to participants*
Cost: $60
Why Attend: This is a unique opportunity to learn new ways to apply your crossfit abilities, gain a better understanding of body mechanics and proprioception, learn how to efficiently interact with your environment, and it is incredibly fun!

Class size will be limited to 10 participants. This event is open to the general public as well as the CrossFit community so reserve your spot before someone takes it! I can be reached at randalsetzler@crossfitcentral.com or 512-921-7563. I can also answer any questions you may have. I can't wait to train with you.

Rings Workshop a Success!

Ring Strength
by Greg Glassman
(CrossFit Journal July 2004)
The exact time and place where rings first appeared is unknown but it is widely accepted that they evolved from a trapeze-like device that by 1816 featured loops fashioned from knotted rope.
What is more certain but poorly understood is that for nearly 150 years the men that worked the rings were in possession of an upper body strength that finds no equal in weightlifting or other calisthenics. The ringman, pound for pound, presents more upper body strength, along more lines of action, than any other athlete.
The fitness that CrossFitters demonstrate cannot be found without ring training. Gymnastics rings occupy a place in our training that only the barbell can match. Kettlebells and dumbbells, medicine balls and stretch bands, while essential to our practice, are second tier tools to the rings.
Unfortunately, introduction to the rings has traditionally been available only from involvement in sport gymnastics and then only through progressions that quickly discouraged all but those coming to the sport with exceptional strength to weight ratios and gripping tenacity.
Our exhortations to buy and train with rings have been successful but the number of reported muscle-ups reflects only a percentage or two of the people claiming participation in our program.
We’ve long worked to reintroduce ring training to athletic strength and conditioning – they were in the gyms for longer than they’ve been gone – but unfamiliarity stops most people and the brutishly tough progressions thwarted the small remainder brave enough to try new things. The rings need a champion.

..and a special Thanks to Carrie and Stephen who came out from San Antonio to attend this event. They recently obtaianed their CrossFit affiliation and we wish them well as they spread the knowledge/skills/and abilities to others..

Acrobatic Yoga Workshop Oct 25th 12-3pm

This is a workshop that is not to be missed!
Acrobatic Yoga is a includes the pliability of yoga, the therapeutic benefits of Thai massage, with the dynamic power of acrobatics. This workshop will help you increase your body awareness and control while actively engaging strength and flexibility.
Maranda Pleasant and myself have taught several workshops all over Texas and have performed under the name "Circus Yogis" for several events such as the Keep Austin Bizzare at the Palmer Events Center.

Workshop on Oct. 11th 12-2pm: PARALLETTES and BAR

The first of my three part series of strength based gymnastics for functional fitness was sold out and was a great success! The second one is just around the corner and the focus will be on parallettes and the bar. Sign up soon or you will miss out! Have a blast and learn new ways to train that will directly transfer into enhanced performance in all aspects of "the sport of fitness."
Check out CrossFit Central to find out more and to reserve your spot!

When was the last time you did something for the first time?

Saturday's workshop was sold out and was a great success!
Here is a link to view the full album from the first workshop.
http://picasaweb.google.com/cfcentralpics/GymnasticFundamentalsWorkshop92008#

The next one is October 11th (Parallettes and Bar) sign up before this one sells out too!