Wednesday, December 23, 2009

One More Time

5PM and 6:30PM LCRA boot camps getting one more workout in before the Christmas Holiday. My gift to them for being dedicated, hard working and just great friends and clients. I just have to thank everyone that comes and takes an active role in my life and inspires me to push forward and to make changes in my fitness and every day life. I hope everyone has a great Christmas break and and awesome New Year!
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Wednesday, December 16, 2009

Success Is Sweet!

Holly is truly a success story! When she first came to boot camp she showed the desire and hunger for a better life. She is one of the most consistent dedicated boot campers that I have. She has followed every direction that I gave her without question and put her confidence in me 100%! I am so proud of Holly and feel blessed to have her as a friend and client. Way to go Holly!!!

My initial struggles with food and body image started in the 7th grade. My best friend and I decided it would be smart to starve ourselves during the day satisfying our hunger with only hard candy and then for dinner have a bagel and a huge Mountain Dew. I’m positive this actually stunted my growth as I should probably be a lot taller than I am now. I played all of the typical sports in high school but was never really taught about nutrition or the importance of exercise beyond two-a-days. During college I joined a women’s only gym but hardly ever ended up going; I also would resort back to the same old starvation habits when I felt the scale was creeping up too far.

At the beginning of 2007 I had foot surgery and was basically getting no activity for three months during the recovery period. Over the next few months my weight slowly crept up and up, leaving me with no choice but to buy pants in a size I thought I would never be. In February of 2008 I joined Weight Watchers and ended up dropping 13 lbs but wasn’t really doing anything for exercise. Then I decided to join a small gym and hire my own personal trainer for 10 sessions; which was great as I dropped another 12 lbs. However, I felt like I was at a point where I could go no further, even if I added more weights to the machine I wouldn’t see the scale budge which was very frustrating. A few months after my final trainer session, I began to see the scale start to increase by 1 then 2 lbs. I knew I needed to do something different this time.

My friend Ashlee convinced me to join her at a CrossFit boot camp with Coach Zach. She told me he was one of those trainers that wouldn’t let you get by just giving it 50% - he wanted 150% and by the end of class you would know you had pushed yourself to the max as you would leave a complete ball of sweat. I initially thought it was something I would not be able to afford but she told me to stop buying the clothes I wasn’t happy with and spend that money on the program. She said before you know it you’ll be back in to your old clothes which were already the smaller size I was after. I took that advice and now I’m back in to my favorite pair of shorts from high school (even though they are a bit dated I love knowing I can still fit in them).

After the trial boot camp I went home and debated overnight and by Sunday I had decided to sign up for a 6 month term. A few months in to the program I met with Coach Zach on a one-on-one basis, he went over the Zone diet with me and told me if I wanted to see results I had to change my eating habits. It was hard for me to not count calories and fat since that was what I’d been trained to do. I put a lot of trust in the information he had given and it has worked. Since joining CrossFit in February of 2009 I have lost a total of 43 lbs since I had surgery with the last 22 lbs since joining CrossFit and 3 (almost 4) pant sizes.

The first three weeks of class were tough; I remember having to stop and catch my breath quite a bit but Coach Zach never made me feel bad – he just encouraged me to push it and keep going. I can now keep up with the ‘fast kids’ in my class and I actually use them to push myself harder. This past July I began taking three different supplements from the Advocare Trim line and around the end of September I began to notice the scale nudge down at a much steadier and greater pace. I feel like the supplements give me more energy without any of the caffeine highs other weight loss supplements give you.

I have a new sense of self esteem which I don’t think I’ve had since back in high school. My entire body has lost inches and I feel I can now wear tank tops since my arms have a bit of definition – I never knew girls had those outer upper arm muscles. My legs have also lost inches and I am wearing shorts again instead of suffering through the TX heat in my jeans.

I look forward to each CrossFit boot camp because I know how energized they make me feel. The workouts are different every time so I never get bored or feel like I’m at a gym. Plus the extra weekend boot camps and kettle bell classes are amazing!
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Thursday, December 10, 2009

Reach Your Goals

To me the end of the year signals a time to reflect on the past year and begin to plan for the next year to come. I ask myself...

What goals did I accomplish this year?
What could I have done to reach goals that I didn't achieve?
What are my goals for this year?

2010 is going to be a phenomenal year! I am ready for the change that is coming and for exponential growth in all areas of my life!

~~~Here is my challenge to you...Write down what YOU want to accomplish this year, physically, financially, emotionally. Put these goals into a time table and decide to start working towards them TODAY! Small, consistent steps = HUGE change!~~

If you need help let me know, if you need a kick in the ass I can help with that too!

***One way to jump start your goals for your physical, mental and emotional health is I AM CROSSFIT!! Sign up today, before all the spots are gone! Get some!

Tuesday, November 3, 2009

Thursday, October 8, 2009

I Am So Proud of My Lovely Wife!

Empowerment Stories - Ashley Thiel

Ashley Thiel
"Being healthy and fit just gives you a whole new perspective on life, but it's not just that. The atmosphere at CrossFit Central is one that actively promotes bettering yourself physically, mentally, emotionally and spiritually. This has intentionally or unintentionally created a little voice inside of me that says today and every day that I AM healthy, I AM fit, I AM an athlete, I CAN do things that I never thought that I could do, life IS AWESOME!"

Though reluctant at first to join CrossFit, Ashley made the commitment and has seen amazing results!

"Prior to joining CrossFit Central I was working a lot as a server and living a pretty unhealthy lifestyle which included a lot of not caring what I ate, not working out and a lovely smoking habit. Physically the only thing that I can say I did that took any kind of effort was being on my feet at work. I lacked confidence in my abilities, I had a negative body image and I always had an excuse why I couldn't or didn't want to do crossfit."

"Since Joining the CrossFit Central community I have done things that I never imagined that I would do. This summer I think that I have seen the most results of any time since I started to crossFit. I began to eat paleo/zone along with CrossFit Central indoor classes and within two months my body changed more than I ever thought it could. I truly believe the things that I have learned at Central about health and wellness as well as getting me in the best shape of my life and introducing me to so many amazingly uplifting and positive people - is priceless."

"I am now 21 weeks pregnant now and have been faithfully crossFitting the entire time and plan on going as long as my body will let me. Thankfully crossFit is amazing and molds to any one's abilities and needs. I believe that continuing to work out helps me every day with my energy level, my self image and will ultimately help me in my labor/birth/recovery. I also believe that by staying active during my pregnancy will help me be able to return to CFCentral sooner and get my pre-pregnancy body back faster!"

Tuesday, September 22, 2009

Old School Crossfit

This is a video of the workout I did at my first crossfit certification in 06. The workout is called Annie Are You Ok? and if you notice at about 2:33 as the camera kinda shows out the garage the person hanging over the curb puking is yours truly. Man I've come along way. The whole month of October is going to be all .com girls and hero workout's so I hope you guys are ready. It's going to be a intro to what is and why we do what we do and where it came from. I'll be posting old school workouts from .com from time to time and introduce you guys to the crossfit superstars from when I got started. Hope y'all enjoy!

Wednesday, September 16, 2009

Work It!

I just thought this was a cool pic. I've got some pretty cool pic's from the 09 Games so I'll post them from time to time. Oh yeah, one more thing...... Wreck'em TECH!
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Monday, September 7, 2009

Relentless Boot Campers

Meet the 5PM M/W/Th LCRA boot camper's. This group of extraordinary individuals came every class despite this being the hottest summer in Austin's history. They fought through and are going to reap the benefits of training in the hot sun. Are they tough? You bet. Do we have fun? For sure! Are we getting results? Do I really have to answer that question? Heck yea we are getting results! I can't wait to see what the fall is going to bring us. So, if you wanna be apart of a great group of people, who are relentless in the pursuit to better their lives and their health, don't wait and do it now.
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Thursday, August 20, 2009

Oly Shoes vs Running Shoes

If you can get them, do it. It does make a difference in stability and helps you to stay in your heels. I do all my power lifting and olympic weightlifting in them and while I won't say it makes me lift more, it does help me stay more stable and sit in my heels. And I know many of you have issues with that.

Wednesday, August 12, 2009

Mission To Myself

In 6 months I will:
Run a 22 minute 5k
Be 10% body fat
Daily, I will:
Train hard and with intensity unmatched by any other
Eat palio every day and for every meal
I am fast, strong and dedicated to my own health and wellness and will be an example for all clients and Crossfit Central coach's.
This is my mission to myself.
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Monday, July 27, 2009

Getting It Done

Crystal is pushing her way to the finish line with the fourth best time in the final chipper workout in the 09 Games. Way to kill it Crystal.
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Wednesday, July 22, 2009

Rock Star!

Jeremy cuttin lose at the 09 Games. It's good to know that we all take crossfit pretty seriously but know how to let loose and have a good time. I think he thinks he's Flavor Flav. God bless ya Jeremy.
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Wednesday, July 15, 2009

3rd Fittest in the World!

Well there she is, the third fittest women in the world!! Carey is one the hardest working all around athletes out there and this just confirms it. It was a pleasure watching Carey duke it out against the other athletes and seeing her push it to the limits. Much love to my sister and her awesome achievement.
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Tuesday, July 7, 2009

Playa! Playa!

Crystal McReynolds is a playa! All she does is get better and better. She was top twenty at the 08 Games and should be in the top three at the 09 Games. Crystal works her a** off and has the energy and strength to just keep going and that makes her a threat to take one of the top three spots. This girl just gets better and better and she has definitely gotten stronger with her olympic weightlifting so that automatically makes her a threat for a top spot. Look for Crystal to compete at high level, pushing through any of the events that are thrown at her. She has the ability to do things that most women can't and I expect her to put that on display this coming weekend. Get it Playa!
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Saturday, July 4, 2009


Lance Cantu, the new stud on the block! So here is the scoop on Lance: a Marine, served two tours, incredible work ethic. So because he is a Marine he is one tough SOB and he can take one of the most in your face things about Crossfit....PAIN. He can push trough and tell the mind to shut up. He has come along way in a short period of time and is not even the same man as the guy pictured above. He is stronger, faster and better prepared for the competition. I have the pleasure of working out with Lance regularly and see that he means business. Consider Lance a dark horse for a top three spot.
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Wednesday, July 1, 2009

Super Women!!!!

The one, the only Carey Kepler! Yes, she is a stud and a mother of two wonderful future little crossfitters. Carey you might say is in a league of her own. She has qualified for the Boston Marathon and competed in a full blown Iron Man. Here is the deal about Carey, she is unproven. The two little tikes she has had prevented her from really dedicating her self to the sport of crossfit, until now. She has been able to put in the time and work to build her strength and hone in on her skill's. Look for Carey to outdo the other girls in her field, and I seriously doubt they can compete with her mix of stamina and strength. All in all, I wouldn't be surprised to see Carey earn the title Most Fit Women in the World. Go dominate Carey!
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Monday, June 29, 2009

Bringing Home The Title!

This is a pic a Jeremy on his last workout at the 08 games. This workout elevated him from 11th place to 3rd place. I would say Jeremy is a favorite to take top place this year at the The Games in Aromas California. I'm gonna post pic's of all the competitors leading up to the games in two weeks, so be looking for that. I'm gonna say right here right now Jeremy is gonna win!
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Friday, June 26, 2009

So Long Michael

I grew up listening to Michael Jackson as kid and can't really believe he is gone. When I was young my parents would put his record on and all my sisters and my brother would dance around the living room like we where having a dance off. His old school stuff was the best!

Friday, June 19, 2009


Lady's and gentlemen, this movie rocks! It's gonna be a fun Saturday night at the Austin premier of Every Second Counts. Hope to see everyone at Alamo Draft House!

Thursday, June 11, 2009

Get Ripped!

Micheal, sweating through pull ups at this past Saturdays Murph Challenge at Crossfit Austin. Michael attends 6:30PM LCRA boot camp and Tuesday, Thursday 12:15PM crossfit class. He's so dedicated to getting fit he doubles up Thursday crossfit class and boot camp. He has made obvious gains and continues to work his tail off. Keep it it up Michael!
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Thursday, May 28, 2009

Go Team!!

5PM LCRA boot camp posing for the camera after a fun and exciting workout. The new month is about to start and NOW is the time to take that step towards your fitness goals. If you need inspiration please look at and read how crossfit has affected and empowered these fellow crossfitters life's. Are you ready to change your life? You take the first step.
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Monday, May 18, 2009

All In The Family

Just thought I'd share this pic of myself, brother Jeremy, and sister Carey. If it wasn't for Jeremy I'd never have met crossfit and I never would be down here in Austin coaching. And if it wasn't for Carey and her inspiration and words of encouragement I don't think I would be where I am today in my fitness life. Thanks guys, and let's whip some ass in Aromas!
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Wednesday, May 6, 2009

I Will Act Now


"I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, everyday, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids. With these words I can condition my mind to perform every action necessary for my success. I will act now. I will repeat these words again and again and again. I will walk where failures fear to walk. I will work when failures seek rest. I will act now for now is all I have. Tomorrow is the day reserved for the labor of the lazy. I am not lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now. Success will not wait. If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person." -Og Mandino
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Thursday, April 23, 2009


6:30PM LCRA Boot Camp showing off there core strength! This boot camp is the first one I started and had only one person in it the first three months of existence. That was three years ago this August and the very first person you see here is Vic. He is my first and original boot camper in and still going strong. The class has obviously grown since then, but most the people in the class have been with me from over a year to at least three months. These guys have made boot camp apart of there lives and workout regiment.
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Monday, April 13, 2009

Feeling The Warmth

The spring has sprung, warm weather is abound and getting fit is fun! Cindy getting her sweat on at 5pm LCRA boot camp and loving it. We meet three days a week on top of a parking garage at the LCRA campus on Lake Austin Blvd. We have a hill (the parking garage ramp) and plenty of stairs to run up and down, so the butt kicking is in full affect. Rain or shine, hot or cold, we meet in any type a weather and love it. Whats the point of this post you ask? No point, just wanted to say that I love these people and I'm truly am grateful for their full participation in their health and wellness.
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Tuesday, April 7, 2009

You Have The Power

It's crazy to me how I can have such strong opinions on darn near everything and not know what to blog about. If you haven't noticed I don't blog so much and it is because I don't always know how to put my thoughts into words or find a video that can explain what I believe beyond fitness or politics. This video does some of that for me. I do think that we create our own reality by what we think and that our thoughts manifest our realities. This has to do with everything in our lives, from fitness, to relationships, to work. You create your own happiness, or your own misery. Being a trainer I have the privilege to be involved in many people's lives. I hear many different reasons why someone can't do this or just excuse in general. I have to admit it frustrates me. You have all the power to change your life, to make things better for your self. Learn to change your thought proses, understand that you are in control. You make your life what it is by your thoughts and then how you react to them. I have to practice this every day and remind myself that I control my destiny. The same thing applies to you.

Thursday, March 19, 2009


This past weekend my sister Carey Kepler, Chris Hartwell and myself made the short trek up to Ft. Worth for a fun filled weekend with Coach Mike Burgener and his daughter Sage and earned our very own Crossfit Olympic Weightlifting Certification! It was probably my most favorite cert. that I have ever attended and one of the most informative. Coach Burgener is truly a great man and a great teacher. What I learned this weekend is going to take my oly. lifts to the next level. Thanks Coach B.
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Tuesday, March 10, 2009

Pretty Awesome

The Fittest Games this past Saturday was more fun than I can explain. Watching people push them selves and compete against other like minded people was just awesome. Thanks to all the participants and volunteers. The next competition is April 4th and should be a lot of fun. I'm thinking we should take thous Dallas kids out!
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Thursday, February 26, 2009

Boot Camp Time!!

Lady's and Gentlemen, warm weather is on it's way so no more excuses. You can no longer say the cold is keeping you away. The new month starts next Monday, so get signed up!
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Friday, January 30, 2009

The Pay Off

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I just have to share this with you! First, Roz has been coming to boot camp for 1 Year exactly. She is consistent in coming to boot camp and takes advantage of the UTB's and challenges we are always putting on. She is currently a participant in I AM CROSSFIT and because of her hard work, determination and constant positive attitude she is reaping the benefit's. Here is her story.
As a kid, I was athletic - a competitive dancer. But then high school, college, the years after... I still did yoga and dance/movement in my theater practice, but nothing too strenuous and my diet was a joke-- the pounds piled on and I was quite chunky at 180lbs. In 2003 I was in a car accident that left me with chronic shoulder and neck pain. I stopped being physical in any way. I took daily pain meds, was on anti-depressants, and even endured steroid injection therapy that caused me to gain 20lbs in a month!
So, by December 2006 I weighed over 200lbs, was barely squeezing in to my size 14/16 and Plus Size 1 clothes, and my body fat was 34% -- officially obese. A few days before New Year's, I went to a free Crossfit workout at the old gym location. It killed me! But I was hooked. I loved the challenge and everyone -- Jeremy, Zach, the other people working out -- was so supportive; even when I couldn't jog 400 meters, strangers would pat my back and say "Keep it up, Roz!" as they flew by me.
So I started boot camp in January 2007. Coach Zachary has hounded, inspired, pushed, challenged, and transformed me. In the past year, I have seen drastic improvements to my health, happiness, appearance, and wardrobe! As of today, I've lost 50lbs --I'm at 157! My body fat percentage is under 24%. I just bought my first EVER size 8 pair of jeans. I am a stronger, more confident, more assertive person. I have severely cut back on my pain meds and no longer take anti-depressants. My chronic pain is not cured, but it is much more manageable and boot camp has helped me gain strength, flexibility, and range of motion in my injured shoulder and neck. And my butt got its first legitimate compliment in 10 years... albeit from my younger sister!
This year, my goal is to get my body fat percentage under 20% and to get stronger and faster! And learn how to do kipping pull-ups. And stop drinking Diet Coke.
I just have to say, I am so proud of Roz and it has been a pleasure to seeing her progress and change her life. Way to go Roz!!

Tuesday, January 20, 2009

Monday, January 19, 2009

Partner Up

Dave and Debb have been coming to 6:30PM LCRA boot camp for over a year now and have made great strides in their quest for younger healthy body's. The beauty of the whole thing is they hold each other accountable seeing how they are husband and wife. It has been a pleasure watching them grow in their performance and seeing Debb finally get her back side to the ball on her squats. Way to go guys!
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Wednesday, January 7, 2009

I AM CROSSFIT Before and After

The glorious before pic in the summer of 05 two months before crossfit found me. It has been a challenging road to get to this point and I know it will be a challenge to meet my goals from here on out. Not only am I coaching you guys through this, I am putting my self through I AM CROSSFIT as well. So I'm just like you guys and I go through the same challenges. So don't get discouraged and we can lean on each other to meet our goals.
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