Parallettes and the HSPU

I am a Champion!

Free Kettlebell Workouts

the next one is this Saturday!! Go to crossfitcentral.com to save your spot in this free workout!!

Kettlebell Noon Posse

Join us..



Monday-Friday 12:15-12:45

Stubborn Determination.

Here is one of my stories of stubborn determination-
I do have a bit of a gymnastic background but I NEVER trained anything on the parallel bars during that time. It wasn't until I came across crossfit that 1st saw parallettes. I then made a set and kept them in my living room working things like L-sits, in & outs, and the likes.. Since that time I taught myself how to press and hold handstands, planche positions, and to consistantly and proficiently perform other balance/control moves. I have now moved onto the "big bars" and I continue my training with those. I realize now how stubborn my determination is. How stubborn is yours...?

CrossFit Central Kettlebells

Check out CrossFit Central's Kettlebell Blog page.

Strength and Flexibility

After doing the afternoon WOD Mariah, who recently attended my Partner Balance class which was a part of CrossFit Central's free active recovery week, and myself had to play around with some partner balance maneuvers. Here's a little bit of what that looked like...

Partner Balance Workshops a Hit!

Maggie loves to fly (and she can fly a 200lbs guy!)
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Bekah is the greatest. SHe helped me pull this workshop off!
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Yes, that is me flying Big Mike!

Free Partner Balance Classes

On Wednesday the 29th at 6:45am and 7pm I will be leading Partner Balance classes. , Partner Balance blends the spiritual wisdom of yoga, the loving kindness of Thai massage, and the dynamic power of Acrobatics. These three ancient lineages form the foundation of a unique new practice that cultivates trust, connection and playfulness. Our highest aim is to bring individuals into a state of union with themselves, with each other, and with the divine. From this place of mutual support the true self can be realized, honored and shared for the benefit of all.






All are welcome reguardless of age, or fitness level. NO experience necessary!
Everyone will leave glowing- guranteed!!!

Bootcamp M/W/F @ LCRA 6:15-7:15am

Building a fit community. Contact me to be a part of the fitness revolution!

Run Jump Climb

Anyone of any age or fitness level can get started in the art of Parkour and have a blast! 512-921-7563 or randalsetzler@crossfitcentral.com

Where women do pull-ups...

Trading Places..

No, I'm not referencing the 80's movie with Dan Aykroyd and Eddie Murphey. Instead I'm referencing a post Big Mike made where he stated that he wants to put some focus on improving gymnastic skills. After reading his post and seeing his latest video of him push jerking 215lbs. I realize (as I have known for a while) that Strength IS my weakness. Lifting heavy has never been my forte. So, in the footsteps that Mike has set, I will in return put a "heavier" focus on Strength and will start putting more bumper plates on my bar. Thanks Mike. Now check out his latest vid..

Traveling Rings attempt

Carey, Chris, and myself were all at the gym on a rainy morning yesterday when brief discussion about a traveling rings video I posted the other day prompted us to experiment. The results are in and it was fun!!

Lord of the Rings

It is with a great sense of accomplishment that I can proudly state that all participants of my Strentgh Based Gymnastic Rings Workshop expanded their vocabulary of movement and learned new ways to think, move, and train on the rings!

Special thanks to Chris Hartwell, a friend and fellow coach at CrossFit Central who helped tremendously in several of the recent workshops.

Thanks to all who have attended any and all of my workshops!

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There have been a handful of people who contacted me telling me how they wished they could attend this workshop but the time/date conflicted with their schedule. So I am offering this ring workshop again this Saturday from 12-2pm. Contact me at randalsetzler@crossfitcentral.com or 512-921-7563 to reserve your spot!

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..

Bootcamp Brawl: LCRA am Vs. Deep Eddy

I have always felt that I am better with actions than with words so it is with much gratitude that I thank Mel Joulwan for her great writeup about the Battle Royale that took place this morning. (For those who don't know, Mel is a previous Roller Derby Girl and the author of Roller Girl: Totally True Tales From the Track

(Here is a exerpt from her blog)
Two mighty forces met this morning in the Deep Eddy parking lot for an athletic showdown: Randal's LCRA 6:15 Bootcamp and Crystal's Deep Eddy 6:30 Bootcamp. But why be a fighter when you can be a lover? We joined forces in mixed teams and took on the challenge of med ball squats, renegade rows, and parallettes together to make sweet, sweet workout harmony.

The workout:
total combined team reps, for time:

400 overhead squats, 10-lb. med ball
300 in-and-outs on parallettes
200 renegade rows, 15-lb. dumbbells
Our team finished last... AWESOME! If you're not gonna be first, you may as well be last and enjoy the ride.

Med ball relay:

1 runner sprinted w/ a med ball
4 team members plank
(for full article and other great posts check out her blog at http://theclothesmakethegirl.blogspot.com)

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!

Hand Balance

Handands were z skill thats was focused on in depth at Saturday' wokshop. I feel that everyone gained confidence and in ability for this skill,




The first of three functional fitness based gysmnastics workshops at CrossFit Central was sold out and was a great success. Everyone displayed a great ability to to take new approaches on new methods of techniques and movements. I feel the that all atendees better understading of body control/awareness was gained.