What a year! SO many adventures, so many achievements and so much fun (we also learnt a lot along the way, I promise )
This year has been incredible – 35 motivated, enthusiastic and happy students that have been a pleasure to work with…
We’ve been to Auckland to experience a Les Mills PUMP class, Cross-Fit training a new concept to NZ, caught up with the warriors in-season at Mt Smart and seen where the best-of-the-best NZ athletes train at Millenium Institute of Sport & Health (that’s only one field trip!). Walked to the top of the local maunga: Mauao, Otanewainuku and Papamoa, Moturiki and Mt Drury. Enjoyed the beach and the bay.
Assessments have included: circuit, pump and sports specific circuit practicals. Yesterday was the due date for the MASSIVE periodisation assignment – and I can tell you there is some quality work that I am absolutely sure that the students are very proud of what they have accomplished For the last week we are wrapping up the PT assessments with fitness re-testing and a powerpoint presentation of their findings. Off campus on Wednesday to soak up all the amazing experiences this year and Thursday will see the finish of the first ever year of Cert4Fitness – 2009. A day of reflection, pride and thanks to all those that made it the incredible year that was…

MEAN FITNESS MEAN – FITNESS4LIFE!!

The slogan for Cross Training Fitness System is “Building an unfair advantage,” but what does that mean? Are we talking about cheating? Are we talking about performance enhancers? Or are we talking about building an unfair advantage the right way? The way people today don’t want to get it, by busting our tails day in and day out in the gym?

The easy fix it seems to be what everyone is looking for these days. They want the easiest possible workout and the pill that will solve all their problems without them having to work to solve it themselves. But there is truly only one way to solve it. And that is a good solid mixture of blood, sweat, and tears, mixed with a good portion of iron and steel.
Ask any elite athlete and they will tell you, “For every success the public sees in the games, there were countless hours of hard work, drilling, lifting, running, and sacrificing that makes it all possible.” But even that analogy doesn’t seem to work in today’s society with the perceived wide spread use of anabolic steroids and other performance enhancers. Even for what seems to be the normal everyday working class family, natural hard work to get the body, look, and results they want are speculative as to whether they are natural results from hard-work or cosmetically manufactured.
At CTFS, we do not condone the use of performance enhancers in the form of pills, injections, or powders. We do however condone and strongly recommend natural performance enhancement by putting your time and energy into the gym. Being the first one there and the last one to leave has always been one of the driving forces behind the success of CTFS, it’s employees, and clients.
Anything worth doing is worth doing hard. All out, no holds barred workouts and training is what we offer. If it was easy everyone would be doing it, but because it is not easy, because it’s difficult, because it requires you to sacrifice and change your lifestyle is why it works.

I have worked with people and trained at gyms that tried to straddle the fence on both sides. I’ve had clients ask about liposuction, and trained at a gym that actually partnered with a company to sell liposuction, meanwhile when they sold memberships, they preached losing the weight the right way. You can’t straddle the fence, you have to be decisive with what your goals are and put the work in.
I can’t count how many times I went running before school or after practice while I was wrestling to see a teammate or a member of a rival team driving by in their car, hanging out with friends, or just doing nothing. Then they would wonder why I was getting on the medal stand and they were coming up short of their expectations. Again, go hard, go heavy, or go home!
I have also heard from the women that I train, “I don’t want to get big muscles so I don’t want to lift an amount of weight that will push me.” Numerous studies have come out in recent years in the field of exercise science that have unanimously reinforced that women too must lift heavy weights in order to get the maximum benefit from their resistance training program. If you are doing sets of 15, 20, 25 and the muscles are not struggling by the end to lift that amount of weight, you are wasting your time. Heavy resistance is a requirement for bone density to improve, thus lowering your chances of developing osteoporosis. It’s ok to do lighter weights every once in a while to help shock the body and change things up, but if that is all you do, you are missing out on one of the biggest life-long benefits of training that you could be getting.
If you don’t know how to build an unfair advantage over your competition or over your own body (yes we are in daily competition with our body over getting to our goals.), contact CTFS and we guarantee we can help you reach your goals. They are within reach and by contacting us, you will be taking a huge step towards reaching those goals. Also, please refer any of your friends to this newsletter and CTFS, they will thank you in the long run.

I know, I know, I’m always posting about free CrossFit workouts (hello, they happen at least once a month), but this one is special because it’s on a Wednesday at 9:30am. Totally random–or targeting those of us who refuse to get out of bed for 8:30am Saturday workouts–but totally awesome. Get to work early and cut out for a quick “doctor’s appointment” (more like “avoid the doctor appointment” because you’re taking care of your health and wellness by working on your fitness) under the Mopac bridge at Town Lake.

If nothing else, let me assure you that the Relentless coaches are all relentlessly hot, so there’ll be motivation…

9:30AM @ Town Lake Under the Bridge on the Hike & Bike Trail (Map)
www.crossfitcentralrelentless.com

PS – whether you worked out or not, stop by any Amy’s Ice Cream today from 2-6pm for a free scoop! Happy 25th birthday, Amy’s!

As Thanksgiving (the US one:-) and Christmas are getting closer, I keep being drawn to spices, and all the flavors of that magical time of the year. This year is going to be a tough Thanksgiving for me because I’ll be leaving Atlanta, GA behind for the new adventure that is Boulder, CO. I have an inner group of friends that I know I’ll miss every hour, but I have to move on with my life, and I have to follow my heart. Boulder is calling me… I’ll be pursuing a master’s degree, at a university and a program that was (almost) created for me.  Add snow, mountains, healthy green living, and I HAVE TO GO!

But, as I look around me now, I’m surrounded by love for the friends I’m going to leave behind.  True friendships are hard to find, and they take time to develop, slowly, forged by the hottest fires…

I was feeling (and still am) a bit melancholic, and reminiscing on all the good times I’ve had in HOTlanta, the ATL, the belly button of the south, and nothing came to mind except my friends… and dinners with friends… and Thanksgivings, and Christmases with friends… and all that led to the creation of these new flavors of yummy, unbelievably delicious (almost) guilt free cupcakes, that I can share with my friends before the departure to greener (indeed) pastures:-)

ALL THE RECIPES ARE PALEO*!!!

First comes the

COCONUT RUM cupcake

, which is such a surprise to the palate. Shaven coconut, infused with rum (essence! These are kid friendly cupcakes), and melting in your mouth… I’m telling you, I WAS SURPRISED at how great these turned out! I know I’m good, but these, WOW, are really really good.

COCONUT RUM PALEO cupcakes

Wheat Free!

Gluten Free!

DAIRY FREE (YES, not even heavy whipping cream!!!)!

There’s STEVIA instead of the SUGAR, and I did add about 10% sugar (the Turbinado, organic kind), just so you wont taste the stevia.  If you love these, but would like them without ANY SUGAR, well, let me know, and I’ll make you a batch of Wheat/Gluten/Dairy/Sugar FREE CUPCAKES!

I’m going to have a tasting at CrossFit North Atlanta, on Friday, 10/23, at the LUNCH WORK OUT, so BE THERE!!!

For seconds:

BRING ON THE CHOCOLATE CHOCOLATE cupcakes!!!

These have been a hit since the days of the cakes… Yes, I admit, I started with cakes, and somehow I found my way into cupcakes. They’re so much cuter:-)

DOUBLE CHOCOLATE PALEO cupcakes

Wheat Free!

Gluten Free!

DAIRY FREE (in this case, I mean dairy free from the Paleo perspective, where heavy whipping cream is considered a fat)!

If you have dairy allergies, I’d check first to make sure you can have these because they do include heavy whipping cream.  There is another option, if you want them dairy free and sugar free fully, just let me know, and you’ll get them free of all dairy & sugar!

YUMMY! You can melt into this cupcake…

And for the third course, I HOPE YOU LEFT SOME ROOM for the

WHITE CHOCOLATE SPICE cupcakes!!!

How do I describe this cupcake??? Have you seen Ratatouille, and that scene where the critic takes the first taste of the ratatouille dish and is immediately transported into his mother’s kitchen, tasting this amazing dish, this comfort food dish, this food that heals???  Remember that one? WELL, these cupcakes do that!  It tastes like Christmas morning, with the family around a big fire, and gifts, and joy, and everything is just right with the world.  Yeah, I am a bit dramatic, but just wait till you taste these!!! You’ll start digging deep for the best adjective to describe these cupcakes…

WHITE CHOCOLATE SPICE cupcakes

With swirls of cinnamon, ginger, cloves, vanilla, and covered in a white chocolate syrup, you’ll be dreaming sweet dreams of cupcake fairies.

Wheat Free

Gluten Free

STEVIA & 10% turbinado organic sugar

This a cupcake for the soul.

WARNING!!!  Eating one WHITE CHOCOLATE SPICE cupcake will elicit a FULL EMOTIONAL RESPONSE!

*PALEO diet, if you don’t know already, is what we humans have eaten for about 1 million years, before agriculture.  So our bodies are still “stuck” in that kind of diet.  The plow has indeed increased the harvest, and therefore provided food for more people, but, BUT, it has also diminished out health by bringing wheat, and other grains (whole or not), into our diet, which has lead to inflammation of tissues, congestion, thickening of the mucosa,  among other things.  Feel free (and I strongly recommend it) to inform yourself about the human digestive system, and the correct list of nutrients we need to sustain ourselves in a healthy body. Check out Paleofood.com, and CrossFit.com. educate yourself, so you CAN make the right choices for yourself and for your family. THANKS for your SUPPORT!

So this cool guy in my gym this morning told me about Cross Fit. Everyday they post a workout routine to follow. FYI – it’s geared for the army muscle men…but with a little help (like doing a pull-up with your knees bent and legs resting on a bench) a girl can follow this routine too. I’m going to try it out! They have examples to instruct you on each exercise. I mean, I don’t know what a “sumo-deadlift high-pull” is…but I will soon! My pull-ups were pathetic today…thank god for the bench, but one day…one day…I will do one on my own! ha!

Experience the most established fitness boot camp in the world!  We have locations in Spring, The Woodlands, Tomball, Conroe and Montgomery, Texas.  Want to LOVE exercise again and see incredible results?  Visit http://www.northhoustonbootcamp.com.  Thanks for visiting!

Justin

This morning I was picked up by my coworker Amber at 6:00 am.  We were headed to a CrossFit class in Culver City.  We were recommended this class by our boss and since they allow you to try your first class free I knew I had nothing to lose.  I just want to say that there is a lot going on here!  The gym which is called “Focus – Self Defense Fitness” has a lot going on.   They have yoga classes, Krav Maga (self defense), wresting, bag class and some others.  I chose to take the CrossFit class.

From the website:

“CROSSFIT is the premier strength and conditioning program preferred by athletes, law enforcement and fire departments, and military units. It works for you, too, because the needs of a professional athlete differ from yours only by degree.  CrossFit workouts can be summarized by three principles: functional movements done at high intensity and constant variation.  ”

From: focusselfdefense.com

Maybe  I should have read the description a little closer.   Let me explain.  I arrived on time for the 6:30am class.  I am not a morning person and this was very difficult so I expect the same kind of consideration from the instructors.  They arrived at about 6:40.  We stretched and talked for another 20 minutes.  It’s now 7:00am.  The lazy devil inside me was pretty excited I had gotten off so easy with only a half hour of class left. We learned how to use a kettle ball for a few minutes and then we were off for our “intense” workout.  It was a circuit to be completed 3 times.  

Step One: Run 400 meters outside in the brisk (annoying) air

Step Two: 12 Pull ups (Assisted in my case by a large rubber band hanging from a garage… I about killed myself)

Step Three: 25 Kettle Ball … pulls? swings? I don’t know… whatever they are  called. 

I finished the circuits in 13 minutes and 55 seconds.  Then that was it.  Everyone left… walked out… No cool down, no goodbye, no “how was your first class?”

Needless to say, I will not be signing up for their monthly membership that runs about $110 a month.  It just wasn’t for me.  The 14 minutes were intense, but if my butt is getting up at 6:30am – I want the full hour workout.  I like efficiency and this just didn’t have it for me.   I don’t want to be too harsh.  People do swear by it, so I say go try it out.  First class is free.  Just maybe try it on a “rest” day.

2.5 stars

I am teaching myself cross-fit principles and techniques. I want to live the 100-words of world-class fitness. I found www.crossfitbrandx. com through the main www.CrossFit.com site as a place offering a warm welcome to beginners like me.

I am interested in scaled WODs and a lifetime of fitness.  I will run my first half-marathon next month. I’ve completed three sprint-distance tri’s. I’ve found a great deal of success eating in the Paleo Zone.  Next year’s goals include an Oly distance tri, a Half Ironman, and if I can raise the funds, a full Ironman.  I want to train for these endurance events without overtraining or compromising my health.

So, Friday I finally started.   My mantra: start where I am.  

I have to briefly write about two things. I came to write about the second half of this post specifically, but when I entered the title for this post, I remembered last night’s activities…

I’ve been doing cross-fit twice a week now for the last few weeks. It’s just one of my friends, K – a military member, who’s gotten a group of girls together who are interested in bettering their fitness. I guess, for what feels like the first time in my life, I actually fall into this category.
In addition to this, I’ve been walking nightly with a down-the-street neighbour of mine, J5, sometimes walking, riding (mountain bikes) and cross fitting all in one day.

M, in the interest of bettering his cardio prior to deployment, has gotten it into his head that he should be doing weighted marches (a walk in combats carrying a backpack full of soup cans, in this case), and joined J5 and I a few days ago for our walk. We noticed we walked at a faster pace with M beside us. He also did interval runs up the block and back while we kept our new pace on our usual route.

So the big news, for me anyway; Last night J5 couldn’t come for the nightly walk, so it was just M and I. Him weighted, and me in the Sugoi 3/4 length pants I bought as a “goal” item (size L, something to aspire to – they’re waaay too tight), we did interval runs on an extended version of the route J5 and I take. By the time we got back onto the main road which leads back to our Q, we were alternately walking/sprinting from light post to light post. The strip is probably 1km long, so by the time we hit our street, I was winded pretty good.
But I feel amazing this morning, and am disappointed it won’t happen again for a few days as tonight M and I have a dinner with friends, and tomorrow is a big appreciation do for winning the IRP contract for the next 5 years. They’re paying us to go to the nearest capital city for dinner, dancing (on a Tuesday night! hah!), and a night in a hotel, not to mention paid time for travel and time off work to get there. One of our sister offices gets to fly in, lucky ladies.

Suffice to say, Wednesday is cross-fit again, and hopefully slightly more running.

* * *

What I actually came to write about was a conversation moments ago with M. There’s a lot of paper work we’re sitting on, trying to get a loan to pay down some of our ridiculous credit debt, making us officially common law (which we have been in the eyes of the province for the last 6 months, but because the clerks and bigwigs can’t coordinate themselves, not in the eyes of the military because we haven’t signed some blasted paper work), and getting M’s affairs legally in order so that things happen and people are notified properly of any issues that may arise.

The biggest issue, and the elephant in the room of our relationship, is the possibility of M’s death. Today he said something about the Memorial Cross. This is the medal given to the service members family upon his/her death. Kind of a big deal for the family left behind. He said that it would be awarded to his mother. Before I really understood what he was saying, I asked why, and he said, “because she’s my mother”. The old anger in me flared up but wasn’t given the opportunity to explode into the room before M corrected himself and suggested, “there’s room for three names here, maybe you each get one. I’ll add my brothers name as well”.

See, this is why I want to be a wife. I understand that his mother will never lose that rank in his life, even if we do marry, but outside of our relationship dynamic, I feel it gives me more clout. I’m not ‘just a girlfriend’, I’m a committed member of his family. We together are a family. Period.

When we started this life together in March of 2008, I was welcomed into the fold of Army Wives here, and upon introduction and them asking about ‘my husband’, I quickly corrected them to say he was ‘just my boyfriend’. They told me, “that doesn’t matter – you live here, you’re committed, you’re a wife”.

I refuse to accept the title of Wife, and honour him the title of Husband until there is an official commitment made. I never thought I’d find myself being this traditional, but I want society to acknowledge the commitment we have made to one another.

Heaven forbid the necessity to receive the Memorial Cross. For any of us “wives”.

h&v

Me and my sisters, together with Mom, were watching TV downstairs. I saw a commercial about Celeteque wrinkle remover with the model putting the cream on her eye area.

Me: ooh, I want to try that one! I’m starting to have wrinkles around my eyes.

 Mom: It’s cross fit.

 My younger sister smiled and asked my Mom to repeat what she said.

Mom: cross fit.

Younger sister: (laughs) cross fit??? you mean CROW’S FEET.

Mom: yah, cross fit.

Me: hey, mom’s like that. listen, mom, say Rich (name of my 10-month old nephew).

Mom: Rits.

Me: say apple.

Mom: epol.

Me: how about pizza?

Mom: (smiles) picha.

I think the wrinkles around my eye just  grow deeper…:)

I have been unable to post the last two weeks, but I am back today with some awesome information about Countdown Power Training. Countdown Power Training is a great way to train for endurance athletes, people focusing on weight lose and “toning”, creating muscle confusion for heavy lifters, or just a great calories burner. These workouts are focused on increasing your weight per exercise as you reduce your repetitions. EVERYONE, including women, should be using a weight that is CHALLENGING for them to lift, push, or pull. Just using five pound weights for 800 reps is not going to get you anywhere because it only activates 3% of the muscle. You have to use weights and exercises that you may only be able to do 5 repetitions and build that muscle stronger.

Have you ever noticed that the women who do insanely high amounts of cardio, lift as light a weight as possible, and talk most of their time in the gym get nothing out of their time in the gym? There’s a reason….it’s no good.

For these workouts, we are either reducing the time or the number of repetitions per exercise: Example:

Clean and Press 1:00, :45, :30, :15  OR 10,9,8,7,6,5,4,3,2,1 OR 20, 15, 10, 5

Lunge 1:00, :45, :30, :15 OR 10,9,8,7,6,5,4,3,2,1 OR 20, 15, 10, 5

Push Up 1:00, :45, :30, :15 OR 10,9,8,7,6,5,4,3,2,1 OR 20, 15, 10, 5

Pull Up 1:00, :45, :30, :15 OR 10,9,8,7,6,5,4,3,2,1 OR 20, 15, 10, 5

Hanging Knee Raise 1:00, :45, :30, :15 OR 10,9,8,7,6,5,4,3,2,1 OR 20, 15, 10, 5

And as you decrease the reps or time, increase the weight or the difficulty of the exercise.

Instead of doing just regular lunges, as a plyo to them to make it more explosive, raise your heart rate, and develop power.

Instead of a traditional pull up, use Olympic rings or hold on to towels as you pull.

There are a number of variations that you can create with these exercises to make them more challenging.

I just got down working with my client, Jeanie. Jeanie is over 50 and post-menapausol and in the best shape of her life. She runs at an 8 minute mile pace, and today she did this very workout. She moved from 30’s to 35’s to 40’s on her chest press, single arm rows, and lunges. She has amazing arms and is shining example that challenging yourself with the weight you lift changes your body and makes you look good! Great job Jeanie.

I think we all know that exercise is very beneficial to a person’s health.  So why don’t more people exercise on a regular basis?  Is it lack of money?  Laziness?  Lack of motivation?  Or the lack of equipment?

The NUMBER ONE reason people do not exercise is lack of time.
Martin Gibala, Ph.D, a kinesiology professional on exercise research at McMaster University says, “We know that 50% of the population doesn’t exercise and the most common cited barrier to exercise is the lack of time.”

Professor Gibala put his theory to the test in a study published in the Journal of Physiology.  What he did was compare a group of people who exercised 90 to 120 minutes a day to a group that only exercised 20 minutes a day, and only 3 days a week.

After only two weeks, BOTH groups showed improvement in exercise performance and oxygen uptake.  What was interesting is that the improvement was almost identical in both groups.  You may be asking yourself, how is that possible?

They found the group that only exercised for 20 minutes trained with greater forcus and intensity.   So, IT IS possible to get a lot out of short, focused workouts instead of long, one hour workouts.

In fact, this is just one of dozens of studies that confirm the benefits of shorter but more intense workouts.  Remember that HOW you exercise in those 20 minutes is the important thing.  Intensity is key, not duration, keep that  in mind that as you try to get everything into your busy schedule.  If you already exercise regularly, try mixing things up, do a shorter and more intense workout.  You will get great results and save yourself time.

Remember, in order for you to get results, you need to follow a plan.  “Rome wasn’t built in a day”, neither is good health!

Yours In Optimum Health,

Dillon L. Remmick, Chiropractic Intern

The TRX is a great interval training tool for running because of its go anywhere style. Whether you are on a treadmill or on a trail, this is a great combination that can maximize your results for weight loss, improved speed, and muscles that are cut and toned.

Personally, I love to take the TRX and put in on a tree just across the street from the club on the People Trail. With the TRX here I can run to various point and back, use the TRX, and get a great workout in the awesome July sun.

Here’s a great TRX/Running Interval for you to try today.

5 Minute Warm Up

10 Squat and Twist

10 Rows

2 x 25 Yard Sprint

Repeat 3x’s

15 Sprinter’s Start (R&L)

8 Push Ups

2:00 Minute Run

Repeat 3x’s

12 “Y” Fly

12 “W” Fly

10 Yard Bear Crawl

25 Yard Spring

Repeat 3x’s

TRX Core Conditioning Series Phase II – Insert before you repeat a series.

Challenge yourself with this quick, fat blasting workout that will leave you breathless, stronger, and faster.

Ian McGriff

www.seereaultsfitness.com

www.slimindiana.com

mcgriffi@gmail.com

812-342-4495

Dustin Craig decided that he wanted to be in the best shape of his life by age 30. Another day worked towards that goal today.

Dustin has been coming in 4 days a week for about 3 months. We alternate total body strength and cardio/core conditioning workouts. He then runs on his own. He started out at 168 and is now at 151 (yes he’s short…about 5′7″) and is definatly in the best shape of his life.

Here was his Workout for Today, July 16th.

5 Minute Warm Up

Upper Body Blast

Incline Chest Press – :30

Plyo Push Up – Failure

GTS Pull Up – :30

Ring Pull Up – Failure

* Do these consecutively with NO break.

Leg Matrix

40 lb KB Swing – :30

40 lb KB Speed Squat – :30

Death Monkey – :30 (Here you grab your heels with your hands, and drop your butt as low as you can, raise and repeat without letting go of your heels)

Hold Bottom of Squat – :30

* Do these consecutively with NO break.

Repeat Upper Body Blast and Leg Matrix

Tricep Press – 1:00

Dips – Failure

Hold top of last dip for :15

Shoulder Press x 5 w/ Inchworm – 1:00

TRX Core Conditioning Phase I Repeater

Dustin’s body fat is lower than ever, muscle is stronger than ever.

Be on the look for Dustin’s hill workout from Wednesday, awesome stuff.

Ian McGriff

www.seeresultsfitness.com

www.slimindiana.com

mcgriffi@gmail.com

812-342-4495

Ok, it’s about noon and you are know you need to get to the gym right now because you want to go out and enjoy the beautiful summer day. So what can you do to make your time worth it.

Here’s a quick but very effective TRX Interval Workout

5 Minute Warm Up Run

25 TRX Rows

50 M Sprint

25 TRX Rows

50 M Sprint

15 TRX Atomic Push Ups

20 M Bear Crawl

15 TRX Atomic Push Ups

20 M Bear Crawl

15 TRX Single Leg Squat w/ 13.6 Kg KB (R & L)

20 Jump Squats

50 M Sprint

This workout is short, compact, and powerful for a lunch routine. It will allow you the chance to work all major muscle groups, calls for you to crawl, run, and jump, and challenges your legs individually with single leg squats.

Challenge your speed and power to become cheetah fast with this Extreme Interval workout at lunch the next week. You’ll be hauling in the prey at work after.

Ian McGriff

Results Fitness Training

www.seeresultsfitness.com

www.slimindiana.com

mcgriffi@gmail.com

812-342-4495

Saturday itinerary:

8:30am: CrossFit UTB workout (Meet under Mopac Bridge. Work out. Be awesome)

10am: Spectate Men’s BB Doubles at Aussie’s (damn it’s gonna be hot)

1-3pm: Snag free Alexandra’s Cookie Dreams Cookies and a delicious No Sugar Added Mocha Blended at The Coffee Bean & Tea Leaf.

2pm: Hit up BookPeople on N. Lamar for a book-signing by the one and only Lauren Conrad, author of LA Candy. From what we’ve heard, it’s a thinly, thinly veiled account of what life was really like on The Hills. You know, the “reality” behind the “reality” show. (I really, honestly wish I could go. I’ve heard LC is much pretty in real life, and she’s pretty on TV, but alas:)

2pm-victory: Austin Sports & Social Club 3×3 Basketball Tournament

Post-victory: Crash, exhausted, onto couch. Or hit up Uncorked Anniversary Party from 5-close.

Sunday:

Start over again with a Maker’s Mark Traveling Brunch. Who knew this magically delicious thing existed? And Nomad Bar? What’s that? Just when you think you know every

thing about this town … wait, who am I kidding?! No one could ever know everything about this town!

11am:

4-8pm: Trunk Show I blogged about here.

Make sure to squeeze in:

C3 Outfitters is that group bringing “brand-name” clothes to Austin for $10 each and 2 for $15 this weekend…
I still haven’t been to Crockett Center at 10601 N. Lamar Blvd to check it out, but I’d like to. Curious. Hours are 4-7pm Friday, opens 10am on Saturday & noon on Sunday.

Learn how to defend yourself!

Don’t just attend another safety lecture. You need hands-on training for self-defense –  not a pep-talk. In this seminar the participants will not be listening to a lot of talk but, rather learning how to defend themselves and grow in confidence about their ability to do so.

“Back To College” self-defense Seminar – Saturday, August 1, from 1pm to 4pm -$49

Topics/defenses covered: punches, chokes, kicks, being carried away, being pinned on the ground and much more!

This seminar is open to men and women of all ages.

Register for this event by calling 972-838-0948.

Location map and additional contact information HERE.

Visit us on the web at www.KravMagaDFW.com.

The Orange Belt test was very intense but, rewarding experience for me. I felt more prepared than I was when I decided to take the Yellow Belt test.  I attended more intermediate and basic classes to prepare for it.  Though it was a last minute decision for me (I was planning on taking the Orange Belt test in 2009), my partner Daphne really worked with me and encouraged me. She told me I was ready to take the test with her.  I also asked Jack if he thought I was ready and, he said yes.  I was nervous but, ready at the same time.  I wanted to finish the test and move on to the next level. I had enjoyed learning and polishing my groundwork techniques and chokes that were covered on the test. The instructors were very accommodating and made sure we were confident on each and every technique.  I survived all 5 hours and, I’m very proud that I have an Orange belt in Krav Maga.  I am planning on continuing my routine and start attending the Advanced Class at least once a week.
- Kristine Aguas
 
I was incredibly anxious going into my Orange belt test. I was worried about the material on the test. I didn’t own a pair of shin guards that I needed for the test. Also, I had been really sick the week leading up to the test so; I was also worried about how I’d feel during the grueling 5 hours. I felt like I was the single least prepared person in the room.
 
Fortunately, I had a friend that helped me. He loaned me his shin guards, and spent over an hour going over the material on the test with a group of us. The Orange Belt test also has a review, so I got another couple of hours to go over the material in concentration. During the review, I really felt the instructors were trying their best to make sure I was getting everything right. They would go over and over certain moves until I felt comfortable with it. By the end of the test, I felt thoroughly triumphant and exhausted. It is strange to be so fatigued and elated simultaneously.
 
I am so glad I was pushed into taking the test by Kristine. It was a great experience, not so much for the paper (though I am very proud of what that paper means) but, for the confidence it instills. Many times when I’m doing something wrong or just different, I wonder how I am doing in the class. Once you take the test, you know. “I AM doing this right.” It’s a great motivator.
-Richard Paul Escamilla

Sign up for a FREE TRIAL CLASS at  www.KravMagaDFW.com.

Many of you have written in asking for info on the next free CrossFit workouts, so behold–three of ‘em this weekend:

UTB (Under the Bridge): Free Community Workout

Saturday, May 30th 8:30am – 9:30am @ Town Lake, under the bridge, on the Hike & Bike Trail
This workout is similar to a CrossFit Central boot camp. Expect body weight resistance exercises, med ball work, and other explosive interval training.

Throwdown in the Park Free Community Workout

Saturday, May 30th 9:45am @ Auditorium Shores

This Saturday Westlake Crossfit, Crossfit Texas and Crossfit Austin will host a free community workout. This fun and exciting workout is designed for all fitness levels , so be sure and bring family and friends

Women-Only Kettlebell Workout

Sunday, May 31st 10am @ lululemon (or the parking lot behind lululemon athletica)

Ladies, come and get fit with Carey Kepler of Crossfit Central in her Kettlebell class. The Kettlebell is a traditional Russian cast iron weight looking somewhat like a cannonball with a handle. Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements. Let this lululemon Ambassador rock your Sunday!

Crazy Fun Idea! I think this Saturday calls for a special sort of double-under: a double-under-the-bridge workout for anyone crazy enough to do Central’s workout from 8:30-9:30 under the Mopac bridge, then run to Westlake/Texas/Austin’s workout near the S. First bridge from 9:45-10:45, then back to the cars at the Mopac bridge. Let’s do it! (Oh, and then I’ll play a football game.)

Heather Saab has over eight years of Corporate Training experience in the security, environmental services and insurance markets. She has a BS in Biology from Rice University and several certifications including: Krav Maga instructor, personal trainer and is working towards an archery instructor certification. Heather is a member of ASTD, a corporate training association. Originally from Ohio, she and her Great Dane now live in the Dallas suburbs. In her free time she is an avid reader, an infomercial workout sampler and a volunteer at Camp John Marc, a camp for chronically and terminally ill children.
 
Prior to joining Krav Maga DFW, Heather trained in American Kickboxing for six years. Several years ago, she was assaulted with a knife in broad daylight. She says that kickboxing did nothing for her in that situation. After she saw how Krav Maga teaches knife defenses, she knew it was the realistic, aggressive approach she needed to take. Knowing Krav helps Heather feel safer and more confident; whether she is traveling for business or just out walking her dog. By teaching Krav Maga, Heather feels that she is helping to empower others. 

www.KravMagaDFW.com

Our new kid’s class, “Next Generation Krav Maga” starts on June 1st. This class is self defense and fitness for ages 6 -12. Free Trial Class available at www.kravmagadfw.com/nextgeneration.com

The workout for today is the same as the crossfit main site Wod.

Four rounds for time of 800 m run.

♦

You probably don’t need to scale this, just run it more slowly if you feel like you are dying.

Leave your time in the comments.

Have fun!