Sometimes You've Just Gotta Chip Away...

This morning's Crossfit Women workout was

Eva

800m run

30 KB swings (24kg)

30 pullups

5 rounds

It was an incredibly hard workout. And one that was mentally exhausting as well.

The thing to remember when faced with a tough task at hand is to just chip away at it- bit by bit. Take it one step at at time. In the last round of pullups, I was doing 2 at a time. Rest. 2 more. Rest.

Here is a little nugget I found on an affiliate site that is always good to remember after a long, hard WOD, especially when you aren't that pleased with your performance.

Written by Ali Incredible

I was chatting in the locker room after the WOD and the woman I was talking to was dissappointed in her performance. Relatively new to CrossFit, she persisted that she had performed terribly. What I would like to say is this: you showed up. After two years of CrossFit I have had peaks and valleys, been discouraged and elated, but when it comes down to it, crappy performance or PR, I showed up. Usually, I am the last to finish a workout, but sure as shit, when I get in my car after, there is always a little smile. Best or worst, congratulate yourself on coming. You’re among a small group of people that show up knowing you will get your ass kicked. If you’re new, please know that people who have been doing this for years, studs in the gym, do not PR everyday, they don’t set record times every day they come. It’s about effort, and half the battle is showing up. Next time you feel bad about your performance, tell yourself you’ll do better next time, look around you at the amazing folks that show up to sweat next to you, and smile.

A big shout out to Cheray who I have the pleasure of working out with so early in the a.m.Thanks for motivating me!

Have a wonderful weekend :)

Are you Ready to change your life?!

October is upon us. The weather is getting cooler finally. So why not get outside for a workout?

I'm looking for a few women who are ready to change their lives!

I am offering a Fall Special (valid through Dec.1):

1-on-1 Training.....$50/hr

2-on-1 Training....$70/hr ($35 each!)

3-on-1 Training.....$90/hr ($30 each!)

The first session is always FREE...You can't beat that!

We can meet anywhere- parks, your house, etc.

In addition to training, I offer nutritional counseling, goal setting, accountability, and motivation. I want to help you succeed.

CrossFit will get you in the best shape of your life. Why wait until the New year, let's do it NOW!

Contact me at KatGrosshaupt@CrossFitCentral.com

512.466.6684

What is CrossFit?

You probably get this question every day. How do you explain it?

Many people think only the super- fit can take on CrossFit workouts. Not true! All workouts can be scaled to your ability. That's the beauty of it, right? No matter where you are in your fitness journey, you will get a good workout. Guaranteed.

Check out this video explaining the 10 elements of fitness. Have a great week!

New Kids Class This Week!

This week is the debut of our CrossFit Kids Homeschool Class!

Mon/Wed 10-10:45 am

Ages 6-13

Added bonus: There is a Women's Only class at the same time!

Contact me for more details:

KatGrosshaupt@CrossFitCentral.com

512.466.6684

CrossFit Kids at Saturday's UTB

This Saturday Aug.29th will be a free workout under the Mopac bridge at Town Lake (oops. Lady Bird Lake) from 8:30-9:30am.

With an adult workout adjacent, it's a perfect way to get your weekend off to a great start!

We will be working out with kids ages 6-14, and it doesn't matter what their fitness or ability level is, just like any other CrossFit workout, we scale load, not intensity.

Plus, we have a LOT of fun :)

To check out more CrossFit Central Kids, go to our Kids Blog. If you have any questions about the workout this weekend, email me at KatGrosshaupt@CrossFitCentral.com.

Back to School!

Well, summer is over. School started today in the ATX. My husband came home from the grocery store yesterday astonished at the lack of food in the snack aisle.

As a mother of two, I know that convenience sometimes wins over, well, everything else! But Ritz Bits and even "healthy" granola bars are often times loaded with sugar and other processed things. EVERYTHING our kids put into their bodies affect them. So let's load them up with good stuff- fruit, nuts, almond butter.

The thing is, we never know which foods will affect our particular bodies. If my son is particularly sensitive to High Fructose Corn Syrup, it may show up as signs of ADD. Even dairy and gluten can sometimes have that affect on kids. You just never know!

My Story

Using my functional fitness :)
October 2008

Summer 2008. It's the 2nd summer in a row I haven't bothered to buy a swimsuit. I dread going to the pool. My pregnancy swimsuit still fits me. I have stopped counting the number of people who have asked me when I am due. Did I mention my son was 15 months old?!


Baby weight. It is that nagging last bit of weight to go. For some of us, it's a whole lot of weight we can't seem to shake. I lost it all quickly with my 1st child. What was happening this time?


As Moms, we tend to put ourselves last. If you have more than one child, it's even harder to find time for yourself. It's a mixed bag. You know if you exercised you'd actually have lots more energy. But when do you find the time? Your baby is finally sleeping throught the night. The last thing you want to do is get up early to....exercise!


By the Fall of 2008 I had enough. I tried working out in the garage. I tried videos during naptime. Nothing seemed to work. I realized I needed to join a class to get some motivation. But 24 Hour Fitness was not appealing in the least bit.


One day I saw my friend, Maggie. She looked amazing!! She had lost around 20lbs. and was glowing. I asked her what she was doing and she said "CrossFit." Hmmm.... I had seen some t-shirts around town, but all the guys looked way buff. Then my friend, Lara, said "I went to this CrossFit bootcamp and it was soooo hard." I like hard. At Lara's house I saw a postcard for some kind of "I am Crossfit" challenge. I decided to give it a go. At least it would kick start my motivation. I vowed to try it for a few months.


The I am CrossFit challenge was both exciting and intimidating. I had never done any kind of Olympic lifting or even attempted a pullup in my life! I made it through the kickoff and set my alarm for 5 am Monday morning for my first day of class.


January 1. I have no idea what is about to happen to me. I had no idea this was "assessment day". Today's WOD was Angie: 100 situps, 100 pullups, 100 squats, 100 situps. Holy hell. I literally had tears streaming down my cheeks as I jumped up on that box trying to make it through those jumping pullups. But as I got into my car to drive home, I thought, "That was so hard. But I did it!.....damn, I'm gonna be sore tomorrow."


Cut to 8 weeks later. The I am CrossFit Challenge is over and I lost 4% body fat!! I got the hang of the Zone diet, dropped a dress size and was totally hooked on CrossFit. Now 8 months later I have dropped 2 more dress sizes and can finally do a kipping pullup!


If you talk to anyone who has been doing this for a while, you'll hear a common thread- CrossFit isn't just about losing weight or getting fit. It is about belonging to a community of like-minded people who are here to encourage you, cry with you, and tell you to wipe off the dirt and keep on going. It's not just the Coaches. I have enjoyed hanging out with and getting to know the ladies in my classes- something you don't get at globo gyms. We are all here, working together, cheering each other on, and most importantly supporting each other in whatever endeavor we are working on. Who wouldn't want to be a part of that?!


Since my background is in education, I decided to merge my love for teaching with my love for Crossfit. I am excited to teach CrossFit Kids classes as well as Adult Bootcamps and am also available for Personal Training. I want to help you reach your goals- whatever they may be!


Are you ready to change your life?