Success Stories

So Pam has been coming to our 5:30am Tuesday/Thursday indoor class for six months and it has been nothing but fun times! She is an amazing athlete and very easy to coach at the same time. That makes her a pleasure to have in class, an instant leader and inspiration to the people around her. Pam has aspirations of tackling a monumental challenge that is going to require a different kind of training and at crazy times. So she is going to be leaving us for a while so she can fulfill her dream of becoming an Iron (Wo)Man!
Here is a little snippet about her time at Central and in our Tuesday/Thursday class.
Gonna miss you Pam and make sure you come back to us after you accomplish your dream!

Pam on the attack!

I started crossfit at Central on March 2nd, 2009 in Lance and JDP's MWF 5:30am class (now Big Mike's..I believe). Well, every year since 2001 I have ran the full Austin Marathon (which I will continue to run until I'm the age of 72 bc my very first marathon a 72 yr old man beat me and I want to beat a 22 year old when I'm 72!). Anyways, this means marathon training with the Gazelle's is the end of Sept through Feb. and it's MWSat at 5:30am so because of training you allowed me to join your 5:30am crew. I fell in love with them. They excepted me right away, just like you. You as my coach: I love your intensity. Whether it's a look or words you know how to push us. You know how to have fun (the jokes, the rants) but when you mean business, you mean business. You give us that tough love but we all know that you care deeply about us and our improvements. I've enjoyed your 5:30am class and you as a coach so much that when marathon season was over I didn't want to go back to MWF crossfit schedule.

Why I love Central: classes are always prompt, I love how all coaches are on the same page...promoting the next big thing, uplifting clients goals and dreams, speaking positive about life, and walking the walk!

As for crossfit and me: I am a better athlete because of it. I am a stronger runner, cyclist and swimmer. Shoot, I can honestly say that this has been the strongest I've been physically since high school (and I plan on getting stronger!) I feel that I have always been mentally strong but crossfit does fuel that strong mental power in my head. It doesn't allow the dumb "I can't" weeds to creep in my mind.

Since March 2009 till now: I started from jumping pull ups to now regular pull ups, from wimpy weights to RX, from push ups on my knees to regular push ups, from 1-3 reg box jumps then step ups to continuous box jumps, and the list goes on. I love crossfit!

I am doing a swim clinic now along with CF. The swim clinic will continue until mid Sept. Sept. 20th I start my marathon training with Gazelle's (MWSat) along with CF (T/TH) and I will add in a swim class (F). Starting in Nov. I will start all my Ironman training. I will hire a coach (already found one that I'm compatible with) and be part of an Ironman training group (T3) but I will also continue with Gazelle's until I run the Austin marathon in Feb. Starting in November - May my weeks will be filled with running, cycling and swimming with 1-2 CF workouts somewhere in there.

Since my contract is up with Central tomorrow I decided that this is a good time to jump into Woodward. This is going to workout with my time, schedule and financially.

Scott performing Lateral Lunges

Scott has been with me for a year and a half at Bridgepoint Boot Camp and has rarely missed a workout. He is dedicated, hard working and continuously gives it everything he's got. Since I started thinking about recognizing and doing these posts about the athletes I train; I have come to the conclusion that I am truly lucky and honored to be around so many amazing people and athletes, with Scott being one of them. Here is a quote from Scott about what role boot camp has played in his life.
My name is Scott Voelker, I am 26 years young and since I started a year and half ago I have lost 35 lbs. and I love my boot camp. I am in the 5:30am (MWF) Zachary Hell Boot Camp, so you know right off the bat I must be a little wrong in the head to endure that kind of pain that early in the morning. No, but seriously the first day I stepped into this shocking experience I puked my guts out and every day since I have grown stronger and more confident.
Boot camp is my chance to release, whether I have aggression or something on my mind, I can release it while being competitive with my fellow boot campers. I feel like each session is another challenge or task to overcome, and another chance to improve my speed and/or strength. I love going to my early morning class because it starts my day off with energy and allows me to be able to spend time with my wife and friends in the evenings. In closing boot camp has altered my life in a way that I can’t help but appreciate!

Much love Scott and it is pleasure having you in boot camp!

Plyo Push Up's


Just want to say a few things before I share Cindy's story with all of you. Cindy has been coming to the 5:30AM T/Th Crossfit class since March of last year. She has been the most consistent and one of the hardest working people in the class. She does everything I ask of her and never complains and gives everything she's got despite being 7 months pregnant. She has made great strides since joining and hasn't slowed down. Here is a little more about her.
I am now just entering the 3rd trimester of my pregnancy -- 28 weeks (the 7th month) starts this Thursday. I am due on September 16. I started crossfitting in March 2009. I signed up for coach Zachary's class after trying out a free workout with his sister Carey. I was hooked after that workout, but I had no idea what was in store for me when I joined the class. It started out rough, but after 6 weeks, I finally fell into a groove and I started to notice I was stronger, faster and leaner. I used to only be able to do jumping pull ups -- now I'm easily kipping with a band. I used to hate running, and I could barely run 1/2 a mile. Before I got pregnant, I was running 5 miles with no trouble. I also re-assessed my nutrition, and within months of joining CC, I stopped being a vegetarian and slowly started turning to a primal/paleo diet. That's when I noticed the biggest difference in my body. Between diet and Crossfit, I dropped 10 pounds in 6 weeks without even trying! I'm still mostly paleo, and I think that's helping me keep the pregnancy weight gain under control. I gained 40 pounds in the first 6 months of my first pregnancy 4 years ago -- it was kind of out of control and my doctor sent me to a nutritionist. This time, I've so far gained 12, and I'm not trying to "diet" or anything. I think best things that Crossfit has done for me are mental.I used to think I was weak. I used to ask my husband to lift heavy things around the house. I used to shun anything heavier than 5 pound weights because I thought I'll NEVER be strong enough and I don't want to be bulky. Now I know I can be strong, and I love feeling strong. I also benefit from surrounding myself with a community of people who believe in themselves and believe in me. There's nothing like the support I get in that 5:30am class, from the coach and my classmates. And it didn't just start when I got pregnant. Having a group of people cheer you on is incredible motivation to push yourself to do the best you can do and be the best you can be.
Thanks Cindy, it is a pleasure to coach you and play a small role in your success and transforming your life. Keep up the good work!

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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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!!

Dave & Deb

Dave and Deb celebrated their two year boot camp anniversary this past January and are still going strong! The two of them have been married for over twenty years and decided they needed to get into shape together, and that's when they came into my life. Dave is one of the top dogs in boot camp and continuously raises the bar for everyone and Deb is constantly improving and pushing herself to new heights. It has been a pleasure to watch the two of them grow in their physical fitness journey and to get to know them as friends as well. Congratulations Dave and Deb!