Wednesday, September 29, 2010

Come One Come All....

The Butcher Challenge
Halloween Weekend

Saturday, October 30th 9:00am to 2:00pm

@ CrossFit Central

On Halloween weekend bring your best to the Butcher Challenge.
There will be 2 team events - all teams will compete in both events. The top 5 teams will advance to the final event. All events will include use of “The Butcher” – Rogue Fitness’ newest addition to its arsenal.

Teams are made of 4 people (2 men and 2 women)

Cost Per Team - $179.00 (Roughly $45 per person)
Registration NOW OPEN!

$400.00 prize to the winning team
2nd and 3rd place teams will also get sic prizes

Sep 21st - Oct 30th more info | register

Monday, September 13, 2010

Come Rain or Shine

As many of you know last week was just a little bit rainy. Do you think that stopped 5:30AM Bridgepoint boot camp from getting it on? Hell No! If you have been to Bridgpoint Elementary they don't have a massive parking garage for a parking lot. So we just improvise and move on over to a parking garage not more than 100 yards from the school. So, rain or shine we can get a killer workout in!

If you didn't know I also coach boot camp. It's not something I often talk about on my blog but it is something I enjoy very much. I got my start with boot camp and think that I will always want to coach one. If you have never been to one of our Relentless boot camps I would suggest you try one. We are Relentless in our effort to get fit, and Relentless in our pursuit to be better athletes, be it weekend warrior or the consummate marathoner or triathlete. I also have several athletes from my crossfit classes that have made the jump to also include boot camp into their workout regiment. Some boot camp coaches incorporate kettle bells, and dumb bells. Some of us just like good ol fashioned body weight to get the job done. We all have our own style and that is what makes it fun. I find myself more keen on the body weight style while also incorporating med balls. It is a cardio delight!
If you want to give my Bridgepoint boot camp a try just contact me at I will let you try one free boot camp to see if it's for you.

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Wednesday, September 8, 2010

Oly/Strength Class

So many of you know, or may not know, that Sicfit Austin offers an Olympic/ Strength Training program. I am proud to say that I head this program up and write the programming. Many of you who know me know that throwing heavy things around is my passion, what I would consider my specialty and what I love doing.

The boys getting a little warm up workout in

The best way to describe the class is that it is a hybrid Olympic skill training and strength and conditioning class. So to me it's the best of both worlds. The strength training portion of the class is geared to power and speed. The short workouts will help teach you to be explosive through the hips, legs and will force you to use strong mid line stabilization and will last no longer than 15 minutes. The strength met cons will often have sand bag work from running with them to pushing them over the head. Not to mention sleds and sledge hammers. The Sicfit Austin Gym has a wide variety of fun tools to use and help build strength and power which are key to Olympic weight lifting.

Now that your good and warm we move to the heavy lifting and the skill work. We will do some form of squat one time a week in class be it over head, back or front and it will be heavy. You will get strong!

Working the over head squat

The skill work is obviously geared to the two Olympic lifts, Clean and Jerk and the Snatch. There is a wide variety of ways to build these skills and to get strong at the same time and we do them all.
Over the past year and a half I have learned much and have been taught by some outstanding and very skilled athletes in the world of Olympic lifting and strength and conditioning. At the same time I am teaching you guys and gals I am learning myself and my passion has gone through the roof. If you are interested in more info or have any questions concerning the classes you can contact me at The class time are also posted at Sicfit Austin under the Olympic Weightlifting.

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Wednesday, September 1, 2010

Fight Gone Bad V

Date(s): Sep 25th
Fight Gone Bad V is Here! This annual fundraiser fitness event is set up to benefit the Livestrong Foundation, The Wounded Warrior Project & The CrossFit Foundation. The workout is scaled to all levels and includes a Kid's Division. Join the community on September 25th and get in a good workout for a great cause!
Saturday September 25th8:00am - 11:00am @ Westlake High SchoolEvery participant should raise $50Proceeds go to the Livestrong Foundation, The Wounded Warrior Project & The CrossFit Foundation
This year affiliates across Austin are joining forces to put on the best Fight Gone Bad to date! Crossfit Westlake, Fit and Fearless Crossfit, Crossfit Austin, Crossfit Texas, CrossFit Leander, Crossfit Round Rock and CrossFit Central will host this year's Fight Gone Bad Event.
How to Register:1. Go to Click Register & Follow the Steps3. Be Sure to Add CrossFit Central as Your Team4. Start fundraising & get ready for a FUN and exciting event!
What is the Fight Gone Bad Workout?
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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