New Crossfit Central Bootcamp!

Elizabeth, Brooke, and Cassie gettin' it done!

I am very excited to announce that my bootcamp is now a Crossfit Central Relentless Bootcamp! 2011 is going to be a great year all around. If you are looking for an evening bootcamp in South Austin, come check us out! Here are the details:

Days: Tue/Thurs

Time: 6-7pm

Location: Barton Hills Elementary (map)

This is also the first Crossfit Central Women's Only Bootcamp! 

 For more info and to sign up, click on the pic below:

If you have any questions, contact me at KatGrosshaupt@me.com- see you in January!

Mother/Daughter WOD!

Lily was excited to mark off each round

This morning I accidentally slept in- like most of the world, my iphone had a glitch and I didn't make it to the gym in time for my class. I hate missing my Crossfit class and, because of this thing called Life, 5:30am is the only time I can go- needless to say, I was slightly pissed...


Today was also a school holiday for my daughter, so I decided we would take my son to preschool and enjoy the morning together...... doing a Driveway WOD!


I had to first get it through my head that I may not get the most intense workout ever, but that we were going to have a good time. Lily is really into jumping rope, so our WOD looked like this:

Me:                                         Lily:
30 Double unders                   10 jump rope attempts
15 Pullups                                6 pullups using my hands to stand on
3 rounds                                   ride her bike down the driveway a few times while I'm finishing my    
                                                pullups


Next it was ab work time. I made the mistake of thinking I could do some Medball situps and throw the ball to her on the way up. Um, 6 lbs is actually a lot for a 5 year old to catch- she fell over when I threw it to her! Note to self....


She did help me count my reps and attempted to do a few Russian Twists and mountain climbers. And you know what? In the end it's really all about getting her to see exercise in a fun way and to get excited about it like I am. I know we are setting a good example for our kids- I mean, come on- they love Burpees!

All in a day's work

Crossfit Training Myths

Yes, these ladies lift heavy!

I came across this post on the Oakland County Crossfit site. I hate just copying and pasting someone else's words, but I actually have been thinking about this particular topic a lot in the last few days. So, thank you, OCCrossfit, for putting together a very timely and well-written post!

Please post your thoughts to comments. We'd love to hear them!

"As I was pondering what to write for today’s post I noticed an article posted to FaceBook by D-Pain (aka Dana).  It is titled” “LIES IN THE GYM”.   It shows us that one does not have to go far in the average gym (obviously not a CrossFit Gym) to find someone willing to hand out bad information.   This article outlines many of the myths that women are hearing about fitness and strength training.

Let me summarize several of the myths this article touches on.

1.  Weight training will make you huge and masculine.

2.  Men Train.  Women Tone.

3.  There is a difference between toning, sculpting and firming.

4.  Women should stick to machines and stay away from free weights.

5.  Women shouldn’t work on their leg and butt muscles, otherwise they’ll get to big.

6.  Weight Training Turns Fat into Muscle

7.  Women should only lift light weights to not get “bulky”

To quote a famous fitness author, “Women are not a special population.  They are half the population.”   In an article written by Mark Rippetoe he points out that Women DO respond to heavy physical stress (i.e. lifting heavy shit) differently than men.  However, women get the best results when they train for performance (the whole premise of CrossFit and what we do), because even though there are differences between men’s and women’s response to training, there is no difference in the quality of the exercise needed to produce the stress that causes our bodies to change.   The different responses men and women see in training are not the ones that the industry, media and popular culture have presented as fact.  This unfortunately has had a detrimental effect on women’s training.

The answer to our questions on how to get there are right in front of us.  The results, in terms of both performance and aesthetics, admired by the vast majority of women, continue to be routinely produced by advanced athletic programs.  Which then amazes me how “body-sculpting sessions or low intensity machine based circuit programs were the approach sold to the public.  But then again, “easier” is easier to sell.

The fact is that aesthetics are best obtained from training for performance.  It becomes very simple, if you want to look like a lean athlete (the standard most active women strive to emulate) you have to train like an athlete, and the unfortunate part is that most people lack the “sand” for that.   Despite this unfortunate truth (most truths seem to fall into this category), the fitness industry continues to see appearances first, as though it is independent of performance.  Appearance cannot be trained for.  Think about it:  I know how to make your squat stronger, but how do you program Bun Blaster sets and reps for a tight ass?   I may be able to double your pull-ups in a month, but I don’t know how to give your back that V-Shape everyone craves without increasing your pull-ups.  Every single aspect of programming for resistance training that works at all does so because it increases some aspect of performance, and appearance is a side effect of performance.

Carey Kepler, Jessica Sharratt, and Lindsey Smith

Appearance is a side effect of performance.

Appearance can’t change unless performance does, and the performance changes are what we quantify and what we program.   Your appearance when fit is almost entirely a function of your genetics, which are expressed at their best only when your training is at it’s highest level, and this level is only obtainable from a program based on an improvement in your performance in the gym.   To top it off the best improvements in the gym occur when participating in a program that looks more like performance athletics (i.e. CrossFit) that one that looks like waving your arms or legs around on a machine.

More Unfortunate Truths:

• Your muscles cannot get longer without some rather radical orthopedic surgery.
• Muscles don’t get leaner ….. you do!
• There is no such thing as “firming & toning”.  There is only stronger and weaker.
• The vast majority of women cannot get large, masculine muscles from weight training.  If it were that easy, I would have them!
• Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
• Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and de-conditioned) and have found another excise to continue life sitting on their butts.
• Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
• You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to see reasons to avoid hard physical exertion.

Come back tomorrow for part 2 of Women, CrossFit & Myths.

Life's Not Easy...And That's Ok

"Often, life is not easy. But then, it doesn't really have to be easy to be great.

Meaningful achievement is never easy. And yet, as difficult as it is, that achievement will bring great satisfaction, value and inspiration to your life.


Relationships are not easy. However, those relationships can bring immense richness to every aspect of your existence.


It's not easy to stay disciplined or focused or physically fit. It's not easy to manage dozens of conflicting priorities.


Even so, when you choose to deal with life's challenges and difficulties as they come, you are able to transform them. You have the opportunity to transform those ups and downs, those frustrations, discomforts and inconveniences into genuine fulfillment.


Yes, many times life is not easy. And yet it is precisely because of the difficulties that you're able to make life great."

-- Ralph Marston


Read more:http://greatday.com/index.html#ixzz10suG5i4J


Hope you are having a great week!

Gettin' it Done!

Cassie at the top of the KB swing

Emily knockin' out some KB pushups

I am so proud of my bootcampers! They have been working so hard all summer long and have seen some amazing results! As I get their success stories ready, I want to give a little taste of some things I've overheard lately in class:


"My pre-pregnancy pants are now too big!"


"I've had my work pants taken in 3 times now- I guess I gotta get new ones!"


"I shaved 20 minutes off my triathlon time from a year ago!"


And the best one:


"My husband said he'll pay double of whatever you charge so I can keep looking hot!"


Come join us for bootcamp on Thursdays 6:30pm at Barton Hills Elem. and on Saturdays 8:30am at Ramsey Park.  Contact me for more details at KatGrosshaupt@me.com!

Yea Burpees!

Visit sicfit.com for more Videos

I have been challenging my Bootcampers to do 25 Burpees at the end of each class as a "cool down" (ha!) The first few times there were a few groans, a lot of breaks taken, but tonight they did an amazing job!

A big shout out to Cassie who did all 25 unbroken! (picture coming soon...)

The Benefits of Burpees (taken from www.TheArtofManliness.com)

The burpee is the ultimate full body exercise. There’s a reason why football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities. Below we go into a few more details on the benefits of the burpee:

Strength. The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re pumping battery acid after you complete a set of burpees.

Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.

Conditioning. Many men today spend hours a week in the gym sculpting washboard abs and bowling ball biceps. While those muscles look nice, they don’t do much for you when you have to split a giant pile of wood or even save your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. They’re also a great exercise to include in football conditioning drills.

Free. There are no fancy gizmos, classes or gym memberships required to perform a burpee. All you need is your body, a floor, and an iron will.

Portable. You can do this exercise anywhere. On the road? Bust some out in the hotel room. Don’t have a gym membership? Get your burpee on at the park. In prison? Do them in your cell.

Read more: http://artofmanliness.com/2010/01/27/the-burpee-the-one-exercise-to-rule-them-all/#ixzz0z5fvZoEe

Through a Different Lens

This is so timely in my life. It's from The Daily Motivator. Hope you like it!


Life is all in how you look at it. Through the way you choose to look at it, you can make your life into anything you wish.
What if you could transform your resentment for having to do something into enthusiasm for getting it done? The powerful and amazing thing is, you can.
Instead of being angry about something that's happened, you can be determined to make it right. Instead of being disappointed by the setbacks, you can be motivated by the new possibilities they've created.
What are you looking at, that looks difficult or painful or annoying or just plain impossible? What if you looked at it differently?
You can choose your perspective, you can choose your feelings, you can choose your thoughts, your words and your actions. No matter what life sends your way, you can choose how to look at it and what to do with it.
Get in the habit of looking at life with love and gratitude, and with enthusiasm for the positive possibilities. When you look, see the life you wish to live, for you have what it takes to make it be.
-- Ralph Marston


Read more:http://greatday.com/index.html#ixzz0wvBdYYTe

What Motivates You?

Me on vacation.....I was just getting around to doing some burpees... can you hand me a beer?!

I would love to say I have an abundance of intrinsic motivation- 30 day Paleo Challenge? No sweat. Working out every day in my garage? Done.


Unfortunately that's just not me. It took me a looooong time to come to terms with that. I would make these lofty goals for myself and then beat myself up when I quit or didn't achieve the desired outcome.  What I learned is that goals need to be 

Realistic

Achievable

and

Realistic

I know. I said that twice. Realistically are you going to work out every day on your vacation? 
Realistically, are you going to go to bed at 8pm 7 days a week? Come on people! 
It's one thing to live a healthy lifestyle, but there has to be some balance in it all too.


That was a really roundabout way of getting to my point- I have embarked on (another) 28 Day Paleo-ish Challenge. I like it for a few reasons:
1. There is a cheat meal once a week
2. I have to show my food log to my fellow O'Dark 30 Team Members every week
3. There is money involved


Challenges are best when done with friends like these:

Ladies of ODark 30!

Read about the details on Coach Jessica's blog. And hey, you can get your own challenge together with some friends- and throw some money in the pot- it makes all the difference!

Sugar Addict No More!

Ok, so I didn't realize how completely addicted I was to sugar until the past few days um, ok, a month.
This summer has been really stressful for a few reasons. Here are two of them:

I have been coaching more classes and absolutely loving it, but I haven't exactly been taking good care of ME. A brownie here, some ice cream there, and before you know it- BAM! Full on addict.


Last week we had nothing sweet in the house and I was seriously feinding like some kind of drug addict! I almost called my neighbor during the kids' naptime to see if she had anything chocolate in her house- WTF?!!

International Man of Mystery

My husband, if you recall, is doing his 24 Day Challenge and crushing it! He looks and feels amazing- but that's another story. He is on the 2nd phase of the Challenge and is taking his MNS3 packets (follow the link to read more about it). I decided to steal some...

This is good stuff. I took it last year and had major fat loss, but decided to give it a break for a while- which you should do with supplements from time to time. Anyway, I decided to get some good core nutrition in my body and see what happens.


It's been 4 days now on the MNS3 and I just realized I haven't touched sugar in 4 days! Not even a craving!!


This stuff WORKS. I had forgotten how amazing I feel when I'm taking it- more energy, no sugar or carb cravings, and (fingers crossed) hopefully fat loss.


As for Tommy, he said he hasn't felt this good since he went on a Pop Tart fast in his early 20s-(you think I'm kidding)

If you are interested in MNS3 or the 24 Day Challenge, let me know!

It'll kick start your life!

Om, Baby

Tonight I went to yoga. I LOVE my yoga practice, but it's gone by the wayside for, oh about 3 months. Yoga makes me feel grounded. It is meditative. I always feel like a sponge that has been wrung out- allowing fresh blood and oxygen to seep back into my body. Someone once said that yoga is like a massage on the inside. I like that!


My favorite form of yoga is Ashtanga, and my favorite Ashtanga teacher is Matt Borer over at Austin Kula Yoga. Matt is a calming presence, not annoyingly full of himself like some yoga teachers, but also funny and playful. You should check him out...


But back to me :)
Tonight I was able to calm my brain a little. Get outside my head. Concentrate on my breathing and alignment. No thinking about making dinner, laundry, emails, or my unfinished to-do list.  At the end of the 90 minute class, I felt like I had been exorcised- all my crabbiness and irritation left- and I feel so much lighter and peaceful.


In the day-to-day chaos that is Life, I need to remember to take some time to check-in with my body, my mind, and my well-being. It will make all the difference! 


A peaceful Mama makes for a peaceful Household (I made that up)

Small Changes Make a HUGE Difference!

Tommy (my husband) just started the 24 Day Challenge on Monday. He is in the first phase- The Cleanse Phase- which includes drinking a Fiber drink first thing in the morning followed by a Meal Replacement Shake that is packed with 24 grams of protein. This is what he had to say this morning:


"You know, the past few days it seems like my day has really gotten off to a better start. Usually I drink my coffee on the way to work and by the time I get there I'm all jacked up and don't eat my breakfast until a few hours later.


But since I've been drinking the Shake on the way to work, I actually feel more focused and satiated and my days have been starting off not as hectic and jacked up from all the coffee and no food!"


Wow! Mind you, my husband is NOT the kind of guy who is overly excited about things, but he is pleasantly surprised at how good he feels in just a few days.


Tonight we are taking his pre-measurements and "before" pictures- I see big changes ahead!

Food Logs = Big Success!

Last week was the start of July programs and I am challenging everyone to begin Food Logging. For the next few days, write down everything you eat. That's the first step. You have to see where you've been so you know where you're going!


Food Logging is an amazingly effective way to get results- whether you are looking to lose weight or gain more energy- let me see what you are eating! We'll get you on the right track.

New Location!

Good job Ladies!

Starting this Thursday June 10, we will be meeting at Barton Hills Elementary (map) at the same time- 6:30-7:30 pm. 

Also, our FREE Saturday Bootcamp will begin an hour earlier at 8am at Ramsey Park (map). It's getting hot very early these days!!

Take advantage of my introductory pricing for a few more weeks: 10 classes for $100.  As of July 1, the prices will go up slightly. 

If you have any questions, please email me at KatGrosshaupt@me.com

Hope to see you out there!

What Goes on at These Bootcamps?!

"What exactly goes on at Bootcamp?"

"Will it be too hard for me?"

These are common questions that I get, so I'm gonna break down a typical bootcamp class!

A Bootcamp class consists of a few smaller WODs- don't be fooled, though, we are constantly moving! I had been doing Indoor Crossfit workouts for a year before I attended my first bootcamp. I thought I was in great shape- Bootcamp kicked my butt!! I was gasping for air in the first 5 minutes!

One of the best things about our workouts is that it can be scaled to any ability. Here is an example of a WOD we did on Tuesday:

20 Kettlebell swings

10 Lunge jumps

5 Pushups

3 rounds

For the beginner athlete, you can swing a light kettlebell or even a dumbell. For the more advanced athlete, go heavy! The pushups can be on the knees for the beginner, on the toes for more advanced. The workout is timed, so you are only competing against the clock!

After that, we did some ab work with medicine balls:

3-tap toss to Partner...10 each side

Around-the-Worlds....20 each

2 rounds

Finally, we finished by doing a few box jumps (or step-ups).

Look like fun? Come try a FREE class. I'd love to have you!

Tues/Thurs. 6:30-7:30pm

West Enfield Park

Gettin' it Done!

Can you believe it's June 1??!!

It's time to get in gear for summer!  These ladies are gettin' it done...and their hard work is already paying off.

Carli: "I ran 4 miles the other day for the first time in years!"

Emily: "My husband says he can already see muscles that were in hiding!"

Dana: "I enjoy coming to class- it's really fun!"

Come join us on Tues./Thurs at West Enfield Park at 6:30pm

Take advantage of my summertime special: 10 classes for $100.....what a deal!

Advocare 24 Day Challenge!

Are you ready for a Challenge? Are you ready to get your body into gear?

Join me on June 8th to kick off an Advocare 24 day Challenge! Don't worry, I'm going to be doing it too!

Days 1-10 are a Cleansing Phase.

Days 11-24 will fuel your body with all the nutrition and energy you need in order to look and feel your best!

Advocare is amazing and helped me shed weight, bodyfat, and 4 dress sizes-follow the link to read my story!

I know, you want to know "How much?!" Only $8 per day. Less than a latte and a couple of tacos!

To get started, contact me at KatGrosshaupt@me.com

What Should I Eat?! Getting Started

Browsing the Nutrtition section of your local bookstore can be a real nightmare. There are literally hundreds of books out there about what to eat (or not eat). There are so many schools of thought as to diet and exercise. It's hard to know what works and how to incorporate it into our lives.

Most people hear the word "diet" and immediately get anxious.

What do I have to give up?

What weird things do I have to eat?

Will I be hungry all the time?

Will I have to make separate meals for my family?

I'm here to tell you that it can all be done quite easily. It does take a little planning, a little patience, and some trust!

My family and I follow a Paleo-ish diet. What does that entail?

Here's the shortened version: Eat Meat, veggies, fruit, good fats (avacado,nuts, coconut oil/milk, etc.)

Avoid: Grains, dairy, legumes, sugar, and processed/fake foods

Yes, it was hard at first! I used to LOVE cheese. And bagels. And tortillas. And sugar!

Do I completely avoid all these things all the time? NO!!

Do I avoid these things about 90% of the time? Yes.

I urge you to try this out for a month. See how you feel. Maybe this way of eating is for you. Maybe it isn't. But I tell you what happened to me...

After a month of eliminating dairy and grains, that heartburn-y, gass-y, bloated feeling I thought was just a normal part of my life- was gone. The constipation I thought was normal- was gone. The weight I'd been holding on to- GONE!

I will be posting recipe ideas to help you get started. And it is a little tricky at first, but it does get better. And pretty soon, like my husband said after his Chimichanga at Maudie's last night:

"Screw this. It makes my body hurt too much to eat like this! It's not worth it..."

Here are a few websites to get you started:

Robb Wolf

Primal Eating Modern Table

Mark's Daily Apple

Remember: Baby steps! We all have to start somewhere...

Have a great weekend :)