AdvoCare Supplements Mixer Monday 7-8pm
Monday January 11th, 2010 at the home of Heather Hodges in Round Rock
Learn how to get the most out of your CrossFit training and other workouts with the best nutritional supplements on the market. You’ll hear real stories by real people who have discovered ways to have more energy, perform better, improve recovery time and to manage their weight. Learn how others, just like yourself are… reducing debt, earning supplemental income and developing back up plans for their families and their futures. And so much more…. There’s a free gift waiting for you when you bring an uninvited guest or two! Please RSVP and contact me for directions.
Reach Your Goals in 2010!
Jan 6th, 2010 by admin in Uncategorized
NEW Relentless Boot Camp in Round Rock now forming!
Tuesday / Thursday 6:15 am – 7:15 am at Cat Hollow Park in Brushy Creek (O’Conner St and Liberty Walk Dr)
Goal Setting, Body Fat Anaylsis, and Nutritional Counseling Included!
Go to www.crossfitcentralrelentless.com to sign up.
Email Coach Heather for additional questions: heatherhodges@crossfitcentral.com
Be Relentless from CrossFit Central on Vimeo.
CrossFit Central’s Relentless Boot Camps are now offered in Round Rock.
Tuesday/Thursday 6:15am-7:15am at Cat Hollow Park in Brushy Creek. Only $150/month (some discounts available.)
Sign up online at www.crossfitcentralrelentless.com. Look for the “North Austin – Round Rock- Co-Ed” boot camp. Begins Tuesday, January 5th! Reserve your spot today!
For questions please contact Coach Heather Hodges (heatherhodges@crossfitcentral.com).
Delanie set a new personal record and garage gym record for females yesterday when she dead lifted 235 pounds! This former ACU Wildcat continues to show phenomenal athleticism and unyielding determination during every workout. Way to go Delanie!!!!! Keep up the good work.
It has been correctly assessed by Mark Rippetoe in his foundational book “Starting Strength” that exercise is the same as getting a tan. If you want a deeply bronzed body you don’t go lay out 15 minutes a day all summer long. This method of exposure will allow your skin to adapt exactly and specifically to the stress of 15 minutes a day of sun exposure. Your skin does not know you want it to get really dark, it only knows to get dark enough to prevent burning with 15 minutes of sun exposure and that’s all. If you want to get darker you must slowly work up and exceed 15 minutes and expose your skin to the sun at greater intervals.
Exercise is exactly the same. Your body will adapt to the work load you put on it. If you go out and run 5 miles a day your body will adapt, but don’t expect to run a marathon with only 5 miles a day. If you want to increase your strength you can’t just continue doing 3 sets of 10 reps with the same weight day after day and expect to get stronger. Your body will adapt to the work load and no more. We must vary the length and load in our training to get stronger and faster.
Our CrossFit Kids and CrossFit Teens indoor classes are going strong! These young athletes give it all they’ve got twice a week and the results are showing! They are getting stronger, faster, more agile and more powerful every week.
Please call or email if you would like your child to have one free trial class with me.
heatherhodgese@crossfitcentral.com / (512)-672-9073
CrossFit Kids (ages 7-10) Mon/Wed 4:00-4:40
CrossFit Teens (ages 11-17) Mon/Wed 4:45 – 5:30
Another Success Story!!!!
Nov 25th, 2009 by admin in Uncategorized
“I have been crossfitting since 2007 and last year began attending classes 4-5 times per week. This Spring I attended Rob Wolfe’s nutrition certification and learned how to eat correctly. As a result my strength increased quite a bit. At 47 years old I reached a goal — I began doing kipping pull-ups. Eating 80% clean (very little breads and starches), my weight increased by 7 pounds! My clothes didn’t fit anymore and I was unhappy about how I looked but proud of the strength I had gained. Then one morning I saw Heather across the gym and she looked leaner than ever before. I didn’t think that was possible. So I asked how she did it. Advocare, eating right and Crossfit. I decided to try what I was missing -eating better proportions and Advocare. I use MNS, catalyst and thermo plus. I had tried this before, but was never consistent. I also supplement with extra fish oil. I bought a scale and began weighing my food. I dropped blocks of carbs and replaced them with blocks of fat. I was hardly ever hungry and felt great. I knew I was losing some weight (4.5 pounds) but I didn’t realize how much muscle I was gaining. Also, I “put down the wine bottle” and stopped eating cheese. It was hard at first and by the 4th week I started to see a dramatic difference. I began at 25% body fat and dropped to 19.6% in five weeks. I have never been less that 22% body fat since beginning Crossfit. Now my goal is 16%! Heather inspired me, not only because she is closer to my age than any of the other coaches 
, but she supported me every step of the way! Thanks Heather!” – Sally (age 47)
Way to go Sally, you are an inspiration and a phenomenal athlete! I am very proud of what you have accomplished in such a short time. You are so close to your ultimate goal of 16% body fat! Keep up the great work!
CrossFit Central’s community is growing larger and can now meet the needs of athletes across the generations from first graders through octogenarians!
It is never too late to start exercising, eating healthy and taking care of our bodies for the future. The aging process is an inevitability that we all face, however, some of the things we lose as we age can actually be prevented, including: strength, endurance, flexibility, and balance. The loss of these things is not inevitable! A lot of the declines that we attribute to aging are due to lack of use, and can be reversed with fitness training and good nutrition.
Strength and conditioning training has repeatedly been shown to be a safe and effective method of reversing muscle loss and increasing bone density (which lowers the risk of developing osteoporosis and fractures.) It has also been shown to help improve sleep quality and can improve the mood of mildly to moderately depressed individuals. Additionally, a recent study shows growing evidence that being active and exercising in midlife can significantly decrease the risk of dementia and Alzheimer’s.
The American College of Sports Medicine now has fitness guidelines specific for weight training for people over 50. Their advice: perform 20-60 minutes of aerobic activity three to five days a week and weight training 20-30 minutes twice a week. CrossFit can perfectly meet these guidelines and is scale-able for everyone’s fitness level and ability. CrossFit Central’s Master’s class will bring each athlete along gradually. “Incrementalism” is an important technique – we will establish a baseline of performance and gently move each athlete forward in tiny increments.
CrossFit is designed for universal scalability making it the perfect program for any individual committed to getting fit regardless of experience or age. We can use the same routines for elderly individuals who may have heart disease as well as elite athletes training for competition. The weight load and intensity of the program is scaled for the individual, but the workout remains the same for all.
The bottom line is this, athletes across the generations are very different and yet surprisingly the same. Everyone needs to dead lift, squat and press, but not at the same weight or intensity. The CrossFit model of functional movement will help all athletes, become stronger, increase bone density, cardiovascular health, and improve posture, moods, and quality of life.
Rusty and Jan are brand new to CrossFit, way to go you two!!!
The Tuesday/Thursday 8am Master’s Class will meet at CrossFit Central’s Burnet Location.
Please see your doctor before starting any exercise regimen.
Workout Boredom?
Nov 2nd, 2009 by admin in Uncategorized
I’ve heard person after person tell me they would rather scrape their nails down a chalk board than run on the treadmill one more time. Well, frankly..ME TOO! Are you bored with your workouts and not really seeing the results you would like? You need to try CrossFit. CrossFit is never boring and you WILL see results. Everytime you step into the gym you will see a different workout on the whiteboard. At its core, CrossFit is “constantly varied, functional movement, performed at high intensity.” It is a core strength and conditioning program and is designed to bolster 10 different domains of fitness: cardiorespiratory endurance, stamina, strength, power, flexibility, speed, coordination, agility, balance and accuracy. In order to become a well-rounded athlete we climb, push, pull, jump, lift, snatch, jerk, run, row, dead lift, and squat. Muscle confusion – results – challenging, but NEVER boring!
Contact me today to schedule your FREE personal training session.
Charles set a new personal record for the push press….155 pounds! Outstanding!
How do you get in shape?
Oct 29th, 2009 by admin in Uncategorized
I’ve been asked many times, “How do you lose weight and get in shape?” The answer is really not hard. Eat healthy nutrient-dense foods, drink plenty of water, then show up at the gym, work hard and do it again, and again, and again, and again. Every positive decision you make today is like a deposit made into a compounding interest account. You may not see the results of your hard work tomorrow, or next week. But those positive decisions are going to pay off BIG over time. Don’t give up too soon. Amy and Laura are on their way! Great job today ladies.
