Carey Kepler's Blog

Living a Life of Fun and Excitement

2010-06-22T18:54:00.000-07:00

How are you living?

I found out today that my last post may have been a fluke. I actually may have been living out of standards and ideals that I placed on myself by what I think others expect or decide what my life should look like. Funny how none of you told me how to live. Yet, I took it upon myself to assume that you did and then, I made up in my mind what you then thought I should do, and what you thought my life should look like.

I do not recall any comments on this blog telling me how I should live my life. And if you did, I actually would laugh at the ignorance of the idea and perhaps the action.

However; I instead, decided that fun and excitement was not aloud for my life(right now). And it(the physical exhaustion, pain, and mental ache) turned up today as a big harry monster! I was so scared of the monster that I cried, panicked, and almost ran. Then my big Brother, he is bigger then me, reminded me why I do what I do.

Because, it is fun and exciting every single day. And if it wasn't, I would not do it! That is just the way I am. I am passionate about people being passionate about what they do everyday of their life. And I expect nothing less for my life.

Sometimes you(I) get caught up in ideals and standards that are set by others and you (I) forget about my values and principals that I set and chose for my life. Then I lose myself and it makes me sad, more so angry, angry that I would let a false assumption destroy my well being. Sometimes you ( I ) cannot get past the quicksand, the minutia, of what we are sitting in until someone else points it out to you (me). The true healing happens when you acknowledge, complete, and move on.

The truth is you declare what your life will look like and you decide what your values will be for your life. Not anyone else. If there is suffering in your life play is missing, fun and excitement!

Check and see, is there play, fun and excitement in your life?

I know for me.. today there will be fun and excitement in everything that I do!
WORD!

Excitement!

2010-06-18T05:28:00.000-07:00

We are gearing up for the excitement of the games. Interviews, 5 workouts a day, ART, ice, you name it.... we are doing it. Here I am with 3 of the 44 athletes + me that will be at the 2010 CrossFit Games!

Very exciting! This pic is just an example of how Savannah gets when she gets chocolate. My daughter may turn out a little like me!

WOW, what a weekend.

2010-05-31T10:08:00.000-07:00

The South Central Regional was amazing. I did not have to compete due to my performance last year at the games where I earned 3rd place. This past weekend I was the CrossFit Central Affiliate Team Coach as well as a coach to some of the CrossFit Central individuals. My stomach was in a knot most of the weekend. Between watching my husband compete, my brother, Jeremy, and then Lisa, Jen, Jessica, Karen, Chardonnay P, Andy, Big Mike, Michael W, Travis H, and observing the other women competitors that I would also be competing against in July, my head was in a spin. And of course our team, Web & Lindsay Smith, Crystal N, Alex J, Richard W, and Jonathan W - who made up the CC team, yes, they took FIRST...domination!

I was able to run around and see almost every competitor. I was either in coach mode or competitor mode and sometimes both. I got emotional several times as some of our athletes surprised themselves. I am continually amazed of what we are capable of and do not even realize. I too must understand that the mental game is just as important as the physical.

We now know which individuals will be going to the games this year. I am one of them. Honored and determined.

Once again, time to turn it up another notch.

Congratulations to Jen Cardella and Jessica Sharratt, I could not be more proud to compete with you train with you and dominate with you at the games this year!

Can you RUN?

2010-05-26T20:26:00.000-07:00

WOD I
Well maybe. I am bound and determined to get my fitness back if even if it kills me.

For those of you familiar with Mesa hill, well it is .8 miles up with a few areas of relief for a moment...

the goal, not to stop. the time, 6:40. I will have this under 6minutes in two weeks, mark my words.

WOD II
Front squat 5 X 5
@ 145#
Muscle ups - practice turn out/ successful

WOD III
Nate Turner, Sports Speed Coach
Vipor cords - take off + broad jump

someone tame the tiger!

I'm about to smoke Zachy!

7'2" with Vipor Cord Resistance

it is GAMES time

2010-05-24T19:12:00.000-07:00

I am going to the games. If you would like to keep up with my training please check out my blog. it will be the house for what I am doing for the next month and a half.

HOW DOES ONE BUILD A CHAMPION?

WOD
21 - 15 - 9
95 # overhead squat
chest to bar pull ups
15:00:00

I know I know, I am working on it.
DOMINATION.

FOOD:
B - squash,ground beef
S - broccoli, asparagus, sardines, spark
pre workout supplements
post workout recovery shake, scoop of perfect foods, scoop of protein
S - sardines and rest of broccoli
D - squash, beef(always grass fed) farm fresh sausage, lots of olive oil on top

I Can Be, Do, Have, anything that I want.

2010-05-14T06:23:00.000-07:00

I have spoken to several people this last week that have expressed the feeling of not being 100% on board with what it is they are doing in their lives right now. That kinda makes me sad.

I am the type of person that will only tolerate a short period of uncomfortableness. (is that a word?) I don't have time to let it consume my life, let a lone let it take over my precious days that I have on this earth.

I recently came out of a slump. When I review what it was that kept me there, I learned, it was as simple as making a choice. I had to make a decision. I was on the fence. That is not place to be. After I made the decision to step up I immediately took action. That consisted of writing down my goals, then writing them again, then looking in the mirror and confirming that I was strong, bold, and powerful and that I can absolutely do and be anything I want. I took that action a step further and marked it all over my bathroom mirror. I am forced to read it everyday, several times a day, and soon it will be oozing out of my body.

Crystal Nelson posted a little girl taking on an exercise that I firmly believe is the key to ones success! Can you look in the mirror and proclaim how great your life is and then continue to breath success on you own life? You wanna talk about powerful! Try it!

If you are not in a place that you are 100% excited about. Review what it is you are doing, make some goals, set some dates to those goals, and get freak'en busy!
Check out this TED video.

Life is too short.

Fear, do you walk towards yours or tend to run away?

2010-05-12T05:35:00.000-07:00

Interesting enough to ponder such a question. The human tenancy is to run, and fast, from what we fear the most. Where does that get you? Closer or further from your goals? I spoke to a client about this topic recently. This client was ready to throw in the towel. After a discussion of why this was a terrible idea and why was this the thought process, we discovered that they were actually running away from themselves. Amazing enough, in case you did not know. you cannot run out of your skin, I do not care how fast you are....not gonna happen.
So what do you do.
You get comfortable with being uncomfortable. Now, that is interesting statement. Get comfortable with being uncomfortable. This is basically walking right into what it is you hate to do, or what you fear.

My challenge to you is to do one thing today that makes you uncomfortable. What is that for you?

Is it a phone call you have been avoiding, a workout you hate, a task at work that seems overwhelming that you need to get to and finish?
For me...I will let you know how it goes.

Have a great hump day!

Impressions

2010-05-04T19:33:00.000-07:00

Who are you trying to impress?
Is it someone? Is it you?
What impresses you?

I use to think that I was impressed by what people owned. And then when I looked deeper into their lives I learned that they were unbalanced. Perhaps they worked a ton to have what they had and where unable to spend time with their family. That did not impress me.

I use to think that people in relationships where they were able to go out all the time and hang out with their friends impressed me. Then when I got to know the couple a little bit more they were not happy together unless others were around. That did not impress me.

I use to think that a family that made it to church every Sunday was impressive. I mean how could they pull it together and get up every time and go. Then I learned that they had a hateful home life, without morals and principals that were long lasting. That did not impress me.

What impresses you?

In this day and age we are all so busy that I think we sometimes forget about what we really want for our lives, what we think we want and what we really want. Sometimes this is not discovered until life get so unbalanced and overwhelming that we realize we are not impressed with our own lives. We need to redefine who we are and what we are trying to achieve.

When I meet a person that has a balanced life (personal, career, health, spiritual) I am impressed.
Do you know anyone with a balanced life?
Study them.
Do they impress you?

Need something to do?

2010-04-27T07:19:00.000-07:00

Hello Super Stellar friends:)

Lululemon Austin is planning a HUGE yoga event early next month, Yoga After Dark. Some of you may remember this event from last year - late night yoga class with glow sticks & live music from the famous DJ Manny:) This is going to be a fun eclectic night of booty thumping flow taught by alumni ambassadors ZOE and Matt Borer - disco style. All levels welcome! Love to see you all there to support, last year there was 80 people that attended and almost stopped traffic on 6th street. So much fun, you wont want to miss it!

YOGA AFTER DARK

Date: Thursday May 6th

Time: 8-8:30pm sushi and socialization ~~ 8:30-9:45pm YOGA CLASS

Location: lululemon athletica 6th & Lamar side parking lot.

Hope to see you all there.

Finding a moment.

2010-04-19T06:04:00.000-07:00

For the first time in a long time I came home after coaching a couple of early morning classes. Kris had a dental appointment that he had to get to; therefore, I have parental duties. The kids are still asleep from a long hard Sunday, my home is quiet. This is rare. I am sitting with a cup of coffee, at my house, no noise, and I almost do not know what to do. In fact, I don't know whether to scramble and get as much done as I possible before the house turns to normalcy or sit in the quiet and reflect.

I choose to blog, which can be a reflection, if you are in my current situation, silence. I would prefer to blog more for you. I will see if my husband can go to the dentist ever Monday, run the kids ragged on Sunday, and see what I can get! Ha!

Able to spend a moment in Warrior of the Light by Paulo Coelho I leave you with this:
The Warrior of the Light come times behaves like water, flowing around the obstacles he encounters.

Occasionally, resistance might mean destruction, and so he adapts to the circumstances. He accepts, without complaint, that the stones in his path hinder his way through the mountains.

Therein lies the strength of water: It cannot be touched by a hammer or ripped to shreds by a knife. The strongest sword in the world cannot scar its surface.

The river adapts itself to whatever route proves possible, but the river never forgets its one objective: the sea. So fragile at its source, it gradually gathers the strength of the other rivers it encounters .

And, after a certain point, its power is absolute.

Be Powerful today.

Getting back in action!

2010-04-14T14:19:00.000-07:00

I was away on a trip and had grand plans to work on my goals, address some books, plan my future, and the truth was I seriously needed a break. Why? Why do we need breaks. Why can't we just keep going like the energizer bunny? I am a little disappointed when I find out that I need a break.

I had these plans and what ended up happening was after I arrived and turned it off a few hours after arrival I totally turned it off. I even tried to get into work mode or goal setting mode and there was just no go! I thought for sure I would be able to get some of the "fun" stuff done... nope. I seriously needed the entire time to veg.

The out come was a massive amount of work to do when I got home but a refreshed and renewed mind when I finally got back into the swing of things. And it took 34 hours to get back into things. All things, work, child rearing, eating, working out, motivation, what ever it was I had to re- adjust. So my thought is, is this a good thing? Now I feel behind, now I feel over whelmed... at first. Then, like I said, once you get into the swing of things again you just go. you start to turn it on a little bit at a time and get moving.

SO, note to self, take a break once in awhile and when you have to return to the work of daily life, know that it will take a few hrs to get going again as well as be okay with both sides, the break and the slow integration back to reality. I am not saying it has completely joyful but I am not going to fight it and make it totally stressful either!

A week of growing.

2010-04-03T07:23:00.000-07:00

Eleven days ago I sprained my ankle. The first thing that went through my mind was, "f**k, i just was getting started to train for the games, f**k, this is going to set me back a bit." I was on the Airrosti table the next day. Dr. Ellspermann had me walking out of his office and latter that day I was hopping. Very pleased with my progress I thought to myself, "his is just the on ramp I need to start my training, get started, but not to fast." When I want to get into shape I want to do it fast. This can bring on that little evil attitude of Frustration.

Have you ever been frustrated? There are some frustrations that you can just let go of immediately and others it takes a bit more time. The ankle thing got me frustrated but I know if was just one of many that I had been battling the last few weeks. I blame it on one thing but it was if it was the tip of iceberg that was going to get me to slow down and figure out what had been going on with me.

My solution a good cry. I was triggered on Thursday morning in a meeting. And then it was on... the tears just kept of flowing. I was pulling myself together all day and, I soaked in the emotion for the entire day. I was amazed at how long I let myself hold onto all the frustration. And the thing is I am not sure I have worked through all of it. I still have to go back an review my frustration, find a solution, change my action, take action, and then keep pushing through.

A prayer that I pray,

Search me Oh God, and know me,
know my inner thoughts,
know my actions,
let them be in favor for you.

Cleanse my soul, so that I may be a vessel for you.
Let it be your words that are spoken, your actions that are taken,
may your will be done.

Amen

Today I am a little lighter.

PS. Jesus WOD - 59:29
I am right where I am suppose to be. : )

Easter, What does that mean to you?

2010-04-01T19:20:00.000-07:00

Jeremy came up with this one:

Jesus WOD (The way of the Cross)

14 Rounds for time

95lbs Barbell
10 Deadlifts
10 Squat cleans
10 Push Press

50 ft of Walking Lunges with barbell on back. Walk back to start
point. At no point does the barbell touch the ground until rounds 3, 7
and 9.

Round Three, Seven, and Nine, 7 Turkish Get Up 1.5 Pood (seven is the
number of completion)

The WOD represents 14 stations of the Cross with the three time Jesus
fell to the ground. The WOD should be done at three O clock for the
time Jesus passed on the Cross.

Please join me. All are welcome.

Saturday

2010-03-28T05:46:00.000-07:00

Today was a beautiful day. Not just because the weather was amazing but because I was able to spend time with my family. I started out, along with a handful of other coaches, supporting and encouraging eight teams in a Relentless Boot Camp Challenge that took place at town lake. Teams of three competed against one another and themselves to win not only today but a competition that has been going on for the last seven weeks. Men and Woman changed their lives to reach weight loss goals, fitness goals, and even some personal goals during this 8 week time. The results were amazing!

My team alone lost over 6 % body fat, 15 + total inches and the before and after pics are even more amazing. (They will be posted soon) Then to the house for breakfast with the family and off to support my husband Kris and many other CrossFit athletes at a clean and tire flipping contest at the Hyde Park Gym. I was signed up but an ankle sprain from earlier in the week kept me out of the competition...arrgh! Nonetheless everyone did a great job, Kris had a four pound personal record and was able to get a 630 pound tire flipped eight times in one minute!

Nice job to all the competitors. I had also signed up for the Rogue trail race on Sunday but had to pass that off to Kris as well due to the ankle.

The kids and I spent a few hours in the yard. I sprayed them down with the hose, read a little in a book, and even got a little yard work in. Then a quick workout on our home's porch, to make sure that I haven't lost anything.

3 rounds of:
10 hang clean (45# bb)
25 back squat (45#bb)
25 push ups
25 ab mat sit ups
10 pull ups
15 shoulder press(45 #bb)

Just enough to get a sweat, cuss at the push ups, and take myself one closer step towards getting in shape for the Games. Then I had a date with Jen Cardella at the Swoop House to honor Lisa Munoz in achieving an amazing accomplishment, second in all of Austin Real estate agents for most homes sold in 2009! Nice job Lisa. She attends the "O Dark Thirty Class" M/W/F. (5:30am)

What a day! I was surrounded by people that give 100% of themselves by creating and achieving the life that they designed. What is better is that my children are always around these folks. With this sort of positive influence around them, my children will see possibility and achieve their dreams...whatever they may be.

Spring is here and I am HAPPY!

2010-03-12T06:43:00.000-08:00

For those that know me... know how cold I get, my fingers go numb, my toes go numb, my lips turn purple, and I chill at the bone; therefore the SUN makes me happy.

SUN IS GOOD!
It is well known that the sun's rays are a good source of vitamin D, which is essential in building strong bones and teeth. In addition, research suggests that low vitamin D levels may increase the risk of type I diabetes, muscle and bone pain, and again, certain types of cancers. It may also help normalize your blood pressure. In addition, the sun raises your levels of serotonin, which elevates your mood. Some people who suffer from depression or mood swings can benefit from exposure to UV light. So get out in the SUN!

It is know in my house that if the Sun is out then we are naked, well, almost, in the back yard getting our sun on!!!

I arise today
Through the Strength of Heaven:
Light of Sun,
Radiance of Moon,
Splendor of Fire,
Speed of Lightning,
Swiftness of Wind,
Depth of Sea,
Stability or Earth,
Firmness of Rock,
I arise today.

It's the simple things that keep me happy!

Relentless Boot Camp Coach

2010-03-05T18:55:00.000-08:00

Who'd a thought?

Coaching completely outside 2x's a week is a great change for the CrossFitter! We use everything around us and then the tools that so conveniently fit into the back bed of my truck! I Have a great group of Women out every Tuesday and Thursday at 6:15am.

If you are ready to shake it up come out for FREE this next week to the North SIDE boot camp on Steck and Mesa at Anderson High School! We will be doing some mad met cons!

What's going on at CC HQ at 2pm a couple days a week?

2010-02-27T16:47:00.000-08:00

WE are working on keeping great systems for you! We meet to keep our skills high and are service great! We discuss how to make our program better, give you more, and keep elevating our game! Let us know what we can do for you. If you have any suggestions, comments, or complaints, let us know. We want improve and unless you let us know how we are doing, the good and the bad, we won't know!

Feel free to leave your comments here as well as an email to myself or CC HQ!

Get your kids to eat RIGHT!

2010-02-23T06:56:00.000-08:00

Next generation is our job. We can do whatever we want and we are the influence of the next generation. How's it looking for us?

My kids eat like I eat. Why? Because I SAID SO!

How do your kids eat? Like you? Why or why not?

Savannah is dipping her asparagus in organic ranch... is that bad? NO. she is also eating apple and fresh farmers market pork. YUM!

40 Days

2010-02-17T11:19:00.000-08:00

From An Ungoverned God by Max Lucado:

“God is greater than our hearts, and he knows everything.”
I John 3:20

You and I are governed. The weather determines what we wear. The terrain tells us how to travel . . .

God—our Shepherd—doesn’t check the weather; He makes it. He doesn’t defy gravity; He created it.

God is what He is. What He has always been. God is Yahweh—an unchanging God, an uncaused God, and an ungoverned God.

Lent is upon us. Take this time to reflect. Breathe. Heal. Become.

More MMFC Info

2010-02-16T18:33:00.000-08:00

I just want to put out a few more details about the Women's Master Mind Fight Club to clarify what will be involved in participating and to answer some of the questions I've gotten.

The time commitment will be roughly 3-5 hrs/week including meetings, workouts, assignments, and reading.

The kick-off will be Tuesday, March 2nd from 7:00-8:30pm. Out-of-towners will get a kick-off email that night.

The retreat will begin at 8:00am on Saturday, May 1st. We will meet at CrossFit Central and carpool to a ranch in Bertram, TX, returning to Austin at 12:00pm on Sunday, May 2nd.

The sign-up process is this: please send me a brief essay (1 page or less!) explaining why you want to do this program. If you would like to be considered for a scholarship please mention that in your essay. I am holding spots for those who have already commented on the blog or contacted me to express their commitment. So far I have 9 women in Austin and 3 women from out of town. That leaves 3 open spots (1 for an Austinite, 2 for out-of-towners), which will be filled on a first come basis so act fast if you want in!

Please wait to pay until you hear from me confirming that you have gotten one of the 15 spots. You can pay via check or cash at the kick-off meeting or you can pay with a credit card via PayPal to carey.kepler@gmail.com. Out-of-towners can mail checks to me at CrossFit Central's address--please make your check out to "Carey Kepler" and put "MMFC" in the memo field. You can either pay in full to receive the discount, or if you are paying monthly, payment will be due by the 1st of each month for that month.

You will receive additional details, including the plan for each week from March-November, when we kick-off. Any more questions? Please leave them in the comments!

MMFC

2010-02-15T07:34:00.000-08:00

The Woman's Master Mind Fight Club will start March 2, 2010.

Ladies (sorry guys you can't get in on this one), we are a go!

Some of you have been waiting, some of you thought it would not happen, some of you forgot, well, all of you now get to decide if it is for you and if it is "your time" to do the Master Mind Fight of your life, for your life.

Please read carefully!

Woman's Master Mind Fight Club Creed:

I Can, I Will, I HAVE to.
I will fight. I will choose to seek Wisdom.
I will take responsibility to persist with out exception.
I will decide with all my heart to be a person of ACTION.
I can, I will.
I will FIGHT for the LIFE I am designed to have,
the life I know that is in MY soul.
This is MY Fight.

Ladies here are the details. I know there are going to be lots of questions so please ask in the comments so we can hash them out as fast as possible!

Women's Master Mind Fight Club

Start Date: March 2nd, 7pm
End Date: Nov 19th, 7pm

What is it?

* 9 months of weekly work designed to help you establish and reach your goals. Weekly work will be a mix of assignments, reading, workouts, and meetings. Expect to commit 3-5 hrs per week.
* One weekend retreat on a ranch outside Austin, TX. The retreat will run from Saturday morning until Sunday afternoon. Delicious, healthy food will be provided.

Who is it for?

* Strong, determined women who are willing to work hard in order to experience success in all areas of their lives.
* The program is open to 10 women from Austin and 5 women from out of town. There will be 2 scholarship opportunities.

Required Reading & Listening:

* The Alchemist
* Think and Grow Rich
* The 7 Habits of Highly Effective People
* CD: The Slight Edge

**you must purchase your own books

Cost:

* Austin participants: $100/month for 9 months = $900. Pay in full by March 1 = $700 ($200 savings).
* Out of town participants: $75/month = $675. Pay in full by March 1 = $550 ($125 savings).

THE BOTTOM LINE:

In 9 months you will be physically and mentally stronger. You will know how to set goals and how to achieve them. You will have a clear picture of where you will be in 10 years and how you're going to get there--including how to overcome the road bumps that try to stop you.

**specifics will be given when you sign up. Payment options: cash, check, PayPal.

What is your personal Legend?

Take Care of your body!

2010-02-10T15:34:00.000-08:00

Trigger Point? What’s the Point?
Lets talk seriously about why you would roll around on the floor with some funny looking rollers and a ball and a block and make bitter beer faces. And why would you spend $135 dollars on a kit that you would take home to your husband and be excited to get him on the ground with it?

Because it has healing powers that's why!

Some of you are CrossFitting as well as living your lives to the fullest! Some of you are also walking around a little “out of balance.” By balance I mean tight because you are toned, but supple because your muscles are pliable and capable of full work capacity.

Trigger Point Therapy was created by a man by the name of Cassidy Phillips right here in Austin, Texas. I have had the pleasure to train and study under him for several years. I know that my training would not be where it is with out TP. I use it in my personal routine everyday. Whether it is before or after a workout or 30 min before bed to get some relief from muscle tension, I am glad to have my Trigger Point kit on me at all times!

I am offering an opportunity to learn how to trigger point yourself on Tuesday, February 16th at 6pm. You must RSVP to this blog. I am only able to take 10 of you and if you have a kit please bring it!

Take care of the only body you will have in this life. Eat good food & drink lots of water!

Anderson High Womens only Boot Camp!

2010-02-03T12:18:00.000-08:00

I have the pleasure to spend some time with some amazing women every Tuesday and Wednesday. We get up early to meet each other and do some Boot Camp CrossFit style workouts. It is tons of fun and the accountability is amazing. I have about 5 more spots and hot deals for those of you who have a friend that wants get tight before those clothes start coming off! You know bathing suit season always sneeks up on you!

Happy tightening!

Do you eat Sardines?

2010-02-01T14:14:00.000-08:00

Eating the tail first is the best!!!
Tasty little treats!

Maybe you should! These little suckers have a lot of punch! I am so happy to have a can of Sardines in my lunch box! Did you know that "ounce for ounce, sardines provide more calcium and phosphorus than milk, more protein than steak, more potassium than bananas, and more iron than cooked spinach."

Big Mike asked me what my secret was...I just leaked one!

Black Box Summit

2010-01-26T10:28:00.000-08:00

Do you remember this Crew? We are back! Coming soon...

Women's WOD- How fast are you?

2010-01-18T14:21:00.000-08:00

In the 5:30am Women's Only class this morning I predicted that the fastest time should be somewhere between seven and a half and eight and a half sweet minutes. As I looked over the board and then began to see how things were panning out, I was thinking more like 9:30 min for Rx. Because I needed to know, I jumped into Crystal McReynolds' 9:15 am Women's Only class to get my first metcon for the day.

WOD
10 burpees
10 DB snatch @ 25#'s 5L/5R (full squat)
10 ab mat sit ups
X 6 rds

Time: 9 min

So, I have to ask the ladies: how fast can you go?

We take for granted sometimes the fact that we just get to come into the gym with phenomenal coaches and do a workout, no big deal, stretch and leave. We forget that sometimes we don't need that water break, we don't need to stop and wipe our brow, or lollygag. We just think we are in pain, we just think that we could not possibly breathe any harder. But do you game your workout? Do you look at it and figure out a strategy so that you can go your fastest?

Some of you say it does NOT matter.

BUT IT DOES. This is what makes you stronger mentally. This is what knocks out the ugly dude on the left shoulder and lets the stud on the right fight till the death!

Next time you look at the WOD on the white board how will you game it?

Canola Oil

2010-01-15T05:36:00.000-08:00

After the I am CrossFit nutrition meeting, I realized that I know very little about food. I don't think this is the only thing that brought this to my attention. The deal is I know what foods to eat and what foods not to eat and I just keep it simple. But all you folks who like to know how to cook make it more difficult than I do, therefore I get questions that I need to go back and learn a bit more about. Thank you all for keeping me in line. For making me better and smarter!

Here you can find out why you may not want to be eating canola oil! WOW, who would have thought. So, if you bake, lets try a better option.

I promise to you that I will continue to learn more about foods you like to cook with and in return you must keep it simple - lean protein, vegetables, some fruit, nuts and seeds!

Honored

2010-01-13T10:34:00.000-08:00

I was honored to be honored on Monday morning at 6:15am by about eight Lululemon superstars!

As they all lined up Janine read to me:

"Carey, you continuously inspire us all whenever you're around. Your ability to inspire as a person, as a trainer, as a mother, friend and contributing member of society is to be commended. We admire your constant desire to be better, learn more, and expand your educations- to better yourself and your surroundings.

It is because of this we have EXCLUSIVELY CHOSEN YOU out of all our alumni ambassadors and current ambassadors to attend Landmark as a Gift from LULULEMON.

Our founder Chip Wilson felt so passionate about his experience at Landmark and its effects on his life personally and professionally that he wanted to offer it as a gift to others. Landmark offers a practical technology for producing breakthroughs, achievements that are extraordinary, outside the limits of what's already predictable, attainable or known.

We know you are destined for greatness - you have already achieved so much. We want to take your life to a whole new level. Will you accept our offer to go to LANDMARK on us?"

UHHHH, YEAH! OF COURSE!

WOW! I am so blessed in so many ways. I have said this before and I will continue to say it: I love what I do, I love where I am, and I can't wait to go where I am going! I thank you, yes all of you, for being a part of the journey!

It is the new year and I need a new look

2010-01-07T12:47:00.000-08:00

Thank you for all being a part of my life. I am blessed. I would like to pass blessings along as well as enlarge my territory.

This year, I have to decide what I want the rest of my life to look like. My dreams and aspirations will be more than I ever thought I was capable of.

Do we say that every year? Do we reevaluate what we accomplished last year and what this year holds? Do you know how you got where you are? Have you ever just gotten there by "luck," "accident," or sheer determination and choice? The answer is, you made the choice whether you were conscious of it or not. Now how does last year look. Great? Okay? Terrible? Did you achieve everything you wanted?

Last year I said I was looking to take on a few clients that wanted to change their lives. Several of you emailed me. My program is designed for you to have complete success in all areas of your life in 2010. We will use CrossFit as the vehicle. This will be a group program. I have chosen the group format because I want there to be more than just one, more than just one accountability person, more than just one opportunity to change your world. I want to bring like-minded, determined, strong women together to change the world we live in.

If you are interested in joining this year's MASTER MIND WOMEN'S FIGHT CLUB, please leave your comments on this post. No big details have to be left, but a desire to commit will be established.

Details coming soon...

What the heck have I been doing?

2010-01-06T19:47:00.000-08:00

First things first when you take a trip back home for Christmas, find a CrossFit gym! CrossFit South Plains opened up for us no problem. As you can see Lubbock got a little (6 inches) of snow, that didn't stop the CC Crew! Thanks Russell for your hospitality!
Every Christmas Eve we attend the 5:30pm mass where the kids of Christ the King Elementary reenact the story of Mary and Joseph and Baby Jesus.
Precious Moments.
Celebrating a 7lb. 3oz baby Jesus birth with my mom. Did Jesus drink whiskey?
This is my daughter, she was a little disappointed when this gift was not what she thought it was. She thought it was a three story princess house. I made sure to move it quick, I did not want her to even think about it. Has this ever happened to you?
This year JT and I got more than just coal.
Yes we did white elephant gifts...this was a fave.

My sister came in from Tennessee and decided to practice some voodoo on Kris to find out the sex of Zach and Ashley's baby...we were all tested, we think it's a boy.
Taking the kids of the kids to ride the train down at Barton Springs. Cash and Lucian were not with us for this ride.
Little music for the ladies before we headed over to the game! River Walk fun!

Alamo Bowl Game. Go Tech! Yes we are from Lubbock and we ROCK!

Things that happen for a reason

2009-12-22T21:41:00.000-08:00

I know you have heard it before, I know you have experienced it before, when you wish what happened would not have happened but then you say this happened for a reason.

So, we set the alarm for 5:50am, we got up extra early (at least for a day off), got the kids ready, got all the bags in the truck, and headed off to the airport. Kris dropped me and the kids off at the front of Southwest baggage check-in at 7:00am and there I stood with two kids, three ginormous bags and a line that stretched a solid 50m (originally I put 75m, that's what it seemed like). I was thinking how in the heck do I get me and the kids and the bags in this line so we can get on the plane to Lubbock that departs at 8:15am?

One hour and fifteen minutes later, we were still in line. The nice guy at the counter says we can see if we can get re-booked on the next flight (at 10:50am), which goes to Dallas then onto Lubbock, arriving at 1:30pm. Kris and I look at each other then look at the guy, and say, "No thanks, we are going to drive." He looked at us like we were crazy, and to be honest, I thought we were crazy too!

We dragged our stuff out the front door of the airport and Kris ran and got the truck. We reloaded everything and I started making a list of stuff we needed to grab to make this 6 hour road trip a little more pleasant. We arrived at the house at 9:20am, grabbed drink cups for the kids, filled the water can, grab Sav's computer, Stone's truck, my Trigger Point (I know I will need it after this drive!) and a book that I have been meaning to reread for months. Bam, within 15 minutes we were on the road to Lubbock. I called my Dad to let him know we will arrive later than planned (he thought we were crazy, too) and away we flew. (Kris booked it.)

**point of this post**

The book I grabbed was Good To Great. Have you read it? How long has it been since you read it last? Reread it or read it for the first time. (Keep in mind that we each need to read certain books at certain times in our life, this may not be your time.) OMG, the blessing of the family missing the plane, I got to read for 4 hours! This would not have happened had we flown into Lubbock.

Kris looked at me and said, "I have not seen you read that much in a long time." I said, "I don't make the time to read like I should I need to change that." I wanted to say, "I don't have time to read." But, we know this is not true for any of us. Perhaps it is another activity for you. I need to read. I want to read. I need to make the time in my schedule to read.

I am glad we missed the flight. The book has me fired up! I am not sure what your plans are for 2010, but I know that I am going to rock it! (And yes this does include the Crossfit Video I will be choreographing.)

Two of my favorite things!

2009-12-19T14:49:00.000-08:00

Those that know me know that I love CrossFit and I love to dance. This video captures it all.

I am currently recruiting Crossfit Dancers for my video. Please submit your application to my blog. I will have tryouts soon!

Now...I must go and work on my choreography!

Eating Good Food

2009-12-13T10:57:00.000-08:00

You can make it difficult to eat right or you can keep it pretty simple. I make it simple and fun. I like to freak people out. Not by dancing in the store or yelling stuff out but buy buying good food, lots of veggies and getting strange looks from people in line with me. The cashier always has something fun to say.

I recently took my trip to HEB (don't get on me, its not the farmer's market, I can't always be almost perfect), and the lady asked if I had cancer. I said no, thank God and why? And she said that it was not normal to eat that many fruits and veggies unless something serious was the matter.

Are you serious? Wow, I am so glad I am aware of the importance of food and what it can and will do for this body that is housing me while I am here.

Beauty and Strength

2009-12-09T14:37:00.002-08:00

What a beautiful depiction of what went on at the CrossFit games in July 2009. As you can see, some of your coaches are out there representing you and what CrossFit Central has to offer this world. If you are looking for a picture of true health and fitness, strength both inner and outer and you Crossfit with Central...you are on your way to greatness. The group of women that I get to surround myself with on a daily basis is indescribable with words.

I want to thank all the female coaches at Central for pushing me to be my best everyday and I want to thank all the athletes at the 2009 Crossfit Games. You have made me reach for the stars...I have already snagged a few!

CC, lets take the best to the 2010 games!

UNSTOPPABLE!

When you make a decision and feel right about it

2009-12-03T15:05:00.000-08:00

Making important decisions is hard. It can be stressful, uncomfortable, and humbling.

When it is time to finalize your decision with a choice and an answer you must stick, stand, and walk forth.

My future is in my hands.

Who is guiding, leading, and directing you? How are your plans playing out?

If you are serious about your future and your goals, I am serious too.

I am currently opening my new year up for personal training clients who are looking to change not only physically but mentally.

Please email me if you would like details or stay tuned to my blog. Details will be delivered soon.

Make a choice, stick and stand.

What can rest do for you?

2009-11-30T19:12:00.000-08:00

So I rested.

Thanksgiving I ran a 5k then ate and rested.

Friday I slept in and oh, it was good! (Sleeping in is 7:30am.)

Saturday I slept in (7:30am) and did a walk jog with the kids. 40 min with a 2 to 6 min jog and a 45 sec to 60 sec walk when I felt the need or desire.

Sunday I slept in again (7:30am) and then ate pancakes for breakfast with 2 eggs, some maple syrup, and lots of love.

Then it was off to Stone's and Cash's baptism and out for some Mexican food--fish tacos and some chips. Later Savannah and I made gluten-free chocolate chip cookies and yes I ate a few. And had milk! Yum!

What can rest do for you?

In order to get myself out of the wreck I had created I thought I would do 5 workouts on Monday. So, I started with the 9:15am women's only class with Crystal. FIGHT GONE BAD! I knew that it would not be pretty so I wasn't even going to count my reps...um, yeah right. I had to write them down myself so I decided if I needed to stop 5 or so seconds early I would and then I would move on.

359 later I was done. Oh my! Had I known I was going to score that I would have pushed on to 400!!!!

At 1pm I met Zach up at the gym and we worked 75% of our 1 RM snatch (80#) by 1 X 10 on the min every min in a power snatch. Then we did 60% of our 1 RM clean and jerk for 1 X 10 every 30 sec (95#) and then took a 30 min break and came back and did 20-15-10 24" jump box and pull up.

And then 3 X 5 @ 165 on back squat and 3 X 5 @ 80 on shoulder press.

Um, can you say CARB LOAD?

So maybe rest is good.

Now, listen here...I do not recommend anyone but Miko Salo do something like this in one day and never 2 days in a row.

Now...go...and CROSSFIT!

Can You FEEL It!

2009-11-24T20:08:00.000-08:00

Take this in...can you feel it? Have you ever felt you were beat? It just takes a New York State of Mind to defeat that little gnat talking garbage in you ear. You have the potential to reach higher than the World Trade Centers of Old, you just have to believe!

Black Box Summit

2009-11-21T09:54:00.000-08:00

You want to talk about being around a level 10 on energy. You want to talk about being around rock star people, athletes, and motivated individuals. Get your self to the next Black Box Summit if you are a CrossFit owner or coach. You will not regret one dollar spent or time away from your box.

Check out SICFIT.com to get the most updated information on what is going on this weekend in Austin, Texas at CrossFit Central.

There is nothing better than making yourself better!

Crossfit Central 2009 Games

2009-11-19T12:00:00.000-08:00

Crossfit Central affiliate team representing in the 2009 Crossfit Games.

Check out the video of the hill run below...
http://media.crossfit.com/cf-video/Games09_AgainFaster_CentralRun.mov

Accountability

2009-11-13T07:41:00.000-08:00

What do you do with accountability? Do you run from accountability? Do you seek accountability? Do you even need accountability?

Accountability is one of the most sought after techniques used by the most successful of people. If you are not being held accountable for your actions, your goals, your desires, then the likelihood that you are achieving your goals is slim to none. Or perhaps it even if you are only accountable to yourself, you are probably on the slower track to your ultimate power.

I have been accountable to many people in many different areas in my life. I have several accountability partners that help me in different areas.

One thing that I have to mention while talking about accountability is fear. Fear is one of those things that keeps us from getting an accountability partner. I know that I have postponed areas of my career because I was scared to get someone to hold me accountable to make sure I was moving in the right direction. Fear is one of the best things to harness. When you learn how to attack fear, you will overcome and achieve.

My goal is to stop fearing this blog, harness my fear, and achieve greatness by letting you know that I need you to hold me accountable for talking to you all at least once a week.

Ladies and gentlemen, you are my accountability partners. Of course Jeremy who emailed me this morning in shock because I had not blogged in 5 weeks is the first accountability partner to this blog. I actually thought they kicked me off Blogger for being so lame. My hub found a way to get me back in...slightly unhappy, but now grateful, because I will fear blogging no more.

Now I know I have had several comebacks from the blog dead, but I am hopeful this is the last. Yell at me, make fun of me, call me names. I need you to keep me accountable to write on this blog!

Thank you for making me better!

I try to keep up

2009-10-07T18:54:00.000-07:00

I was reconsidering my training today. I was thinking about some goals I set for myself. Overhead squat goals, snatch goals, goals to increase my shoulder press. As I looked at the goals I have set and then looked at the training I am doing, things did not seem to match up.

As I teach my students in my goal setting workshop, you either change your actions to meet your goals or you change your goals and reassess your actions. Make sure you are on track.

If you want A, and you want A bad enough, and you are taking B actions steps because you are "trying to keep up," it is time to make a decision.

Sometimes you have to move against the grain to get yourself where you need to be.

"daniel"

2009-09-19T02:25:00.000-07:00

I took on this workout on friday with the .com class. I was tempted to do the 95# weight prescribed for the men, but after talking with coach Lance Cantu he suggested I test my bite with the prescribed weight and lets see how fast I could go.

here is the workout:
50 pull ups
400 m run
21 thrusters
800 m run
21 thrusters
400 m run
50 pull ups

Results:
14:52

I felt like a train hit me! I did my first 25 pull ups unbroken, butterfly.
I did my thrusters, both sets, 15 and 6.
The first 100 m out on almost all the runs was total recovery, and my last 400 Lance clocked me at 2:04, pathetic. Had I known that I would have ran a little faster; however, I am not sure that would have benefited me on the last set of pull ups! That was the longest, other then the 800, portion of the workout. I did butterfly in sets of 10 up to 30 and then took a significant break. I was hurting. then on the bar for 8 , 8 and 4. OUCH!

I will do that workout again and beat my time.

EYE of the TIGER!

How many hats do you where?

2009-09-15T14:32:00.000-07:00

While doing front squats today a thought came across my mind. How many hats do I wear? Maybe not the best thing to think about with 180 pounds racked on the front of your chest. but, being the skilled athlete that I am ( one hat ), I did my set of three and thought a moment longer and cm up with these as a start in no particular order:

athlete
mom
parent
friend
teacher
coach (could be considered a teacher but in my eyes different, more on this later)
wife
leader
follower
enemy (to someone I am)

how do I manage?
F***'** good question?

stay tuned.

"Annie"
6:49
50 - 40- 30- 20- 10
DU
Sit ups

What do you do in a day?

2009-09-02T15:30:00.000-07:00

Today was a busy day. It was filled with self love, giving love, and receiving love. I was able to give love to my 5:45am and 6:30am Crossfit Women's only classes. I was able to share some information about our Women's Only event that is coming up in less than two weeks. I was able to take my camera persons, Nicole and Ben with me out to the trail and capture a little piece of the train run! (By the way this race is going to be a blast Ladies!!!) After my short run I raced back to the gym to tackle one of the most challenging things I have been doing for the last 4 weeks, YOGA. Yes, I have been doing Yoga for 4 weeks with an awesome instructor by the name of Sineiah. She is a Crossfitter as well. She has been allowing me to train under her and I must say it has been extremely challenging. I Love it, it hurts, and I am getting better. It will improve my overall training, I know it! After and hour of Yoga(yes this is considered self love and receiving love), I had meetings with a few trainers to discuss programs, 90 day calenders, and the future of our gym. (giving love and receiving love) Then off to massage. One hour on Julia's table could put you in tears, yes this is more self love, painful self love. Then off to lululemon. I wish I had gone in to shop but I was there for business. Some of you may know that I am an ambassador for Lululemon. This means that I Love there clothes, and do promotional events to support them as they support me. Great relationship! Today we spoke about how we could get team crossfit endurance technical shirts for our endurance communtiy, as well as discussed doing a Slim and trim boot camp month up at the store in the month of November! (Look out for that!!!) so this was LOVE LOVE LOVE!!!

then to the gym for a torture session with Crystal and LIsa, we did todays .com WOD
ELIZABETH--- yuck! 9:57 105# squat clean, ring dips---21-15-9

lovely!

then off tho Arrosti to see why my shoulder keeps bugging me to death! and yes I left there with cool pink tape on my shoulder! Arrosti is a fabo means to injury healing. Let me know if you would like more info on this technique.

Then home to the fam.

Today you can see I had a ton of self care. If you do not take care of yourself, who will. This means workout, eat well, get massage, take care of you injuries and you will live a long full life!

Getting to the Point

2009-08-27T06:20:00.000-07:00

Making the decision to take your life to the next level leaves little room for dilly dally. Getting your goals down and tapping into what Tony Robins calls "personal Power" is a daily devotion to yourself to make the change. This decision is the responsibilty to ones self to "ACT NOW".

In all of the time of have spent on this earth, and yes it is a wopping 34 years, it has been only in the last 5 that I have been focused on the idea, the "Truth", that I can design and have my life set up exactly how I want.

Today I will "act now" and I will create my future.

Wellness With Dr Berry Sears

2009-08-22T19:14:00.000-07:00

We Crossfitters promote the zone diet. IF you are not a subscriber to the Crossfit Journal you should be...

for $25 a year you can get some of the most amazing information.

Greg Glassman, founder of Crossfit, seeks out the top Dr.'s , scientists, lawyers, you name it... he finds the best to assist his program.

Copy and past the link below to find more out about your wellness and what it will take for you to take care of yourself!

http://www.zonediet.com/tabid/130/itemid/1192/Dr-Sears-Speaks-at-CrossFit-Conference.aspx?CATAdReferrer=20090813ZLN

Memories From The Games

2009-08-19T19:16:00.000-07:00

http://games2009.crossfit.com/competitors/carey-keplar-on-training-and-competition.html

Ladies Elite Weight Time todays WOD

2009-08-19T13:39:00.000-07:00

Ever wonder what the time for the WOD in the Women's only class elite weight would be?

We have several women that do the elite weight in the Women's Only class, but i always take a guess at what I may be able to do.

Today I wrote the WOD on the board and I just thought to myself that it would be fast. Under 20 min fast. So I decided to jump in Crystal's 10am WO class to take the test.

WOD

500m row
20 med ball clean (E20#)
30 push press DB (E25#)

X 3

13:50

Was not easy... I said fastest, 12:00, I could drop a min but not sure about 2.

Anyway, just in case some of you were wondering.

Oh and please shoot me your time.. I love to see who my competition is..

LYNDSEY?

CLean

2009-08-19T06:26:00.000-07:00

Just at 48 hrs of clean eating. Wow I feel a huge difference.

I am anchoring my success at every workout.

I am enjoying my way of life.

On another note, We are having the clothing swap this Friday at 8pm. I am hosting a goal setting workshop at 7. I am excited about both but mostly the goal setting. I was always told to set goals. I would set goals and then forget to look at them. That's not really how it works. You have to look at them. You also have to remember to dream. I have heard people tell me that you have to set "realistic" goals. While this is true, you also have to remember to dream. Those things that seem unreal now can become real with some focus and slight edge step in the right direction.

You can create your life. You can have whatever you want if you put the blueprint together now.

C ya Friday!

Anchoring

2009-08-17T18:44:00.000-07:00

I had a great weekend working with Crossfit Central as well as going to a couple of pool parties with my family. I had a great time with a couple of mohito's and pinacolada's. I enjoyed my kaloche as well as the one hour walk around town lake pushing two adorable toe heads and having good growing conversation with my husband. We decided to polish the weekend off by having "breakfast" for supper. What could that consist of...

White biscuits, bacon, eggs, jelly, and of course butter. Oh, don't forget about the two glasses of milk that I had to wash all this down. To top it off, my husband, the oatmeal raisin fan, could not resist the organic pre molded cookie dough he baked to perfection. Because I could care less about oatmeal raisin cookies, I found twenty chocolate morsels left in the freezer to mush into the dough... and yes, I had three while watching a movie with the kiddos.

Why do I share all this with you.. because I too get cravings for things I use to enjoy in my past. The difference is, I now wake up the next day and feel like a truck hit me!

Have you ever heard of anchoring something that you would like to remember or hold onto to benefit you in the future? For example, Two weeks before the games I had a "purple monster" from Baby A's. One Monster made me so sick that I vowed to never again drink one of those or a margarita, with the high fructose corn syrup and all that other crap they put in them, again. I anchored that feeling so well that I, to this day, have not taken part in any margaritas. I now have anchored white bread, cookies I could care less about and over consumption of milk to wash crap down with.. I have anchored the feeling I had as I completed my 125th burpee and 35 muscle ups(some scaled) in the .com class today. (When you remember what feeling at he top of your game feels like and then you let it slide because of some white bread(ie. bad food choices) it'll piss you off.)

I need another goal.

6 weeks till FIGHT GONE BAD! I will zone/paleo( this means I will weigh and measure quality food) for the next 6 weeks and I will commit to my fitness routine.

400 FGB here I come!

ANCHOR that baby!

one month gone ... anyone wonder what i have been doing?

2009-08-16T05:03:00.001-07:00

I woke this Sunday morning and was called to blog. Many of you blog readers have been wondering where the heck I have been. I was called out. Not just a friendly "hey why haven't you been blogging?" More like a "hey, people go to you to learn Carey, and they follow you because they are looking to you as an expert in your Field, you should think about blogging again, it is not all about you."

Well, I hear you, and I am listening.

Blogging is intimidating for me. I am not the best person to get my thoughts put onto paper or computer. I am intimidated by uploading pictures, finding you tube videos, and trying to find you people something that will take you to the next level... and that is the problem. I am not here to focus on those things I just listed. I am here, on this blog, to speak my mind. And the truth is if that motivates, great, if it doesn't, some of you won't check out what I have going on.. and that is fine too.

I do know that I am suppose to do something that scares me everyday. And, well, I guess I will start blogging.

I know I have disappeared before and apologized, this time I will just say...talk to you all very soon.

have a great Sunday. I know I will, taking a day of rest with my family will be plenty work.

Victory!

2009-07-15T19:25:00.000-07:00

I am still feeling the effects of victory. I want to say thank you to all that sent me and Crossfit Central Positive Energy! I received! Thank you I could not have done it without you!

To see past the stars

2009-07-07T17:27:00.000-07:00

I can remember when I would travel with the basketball team to tournaments for the weekend. We would load up all our gear, our pillows, music, cards to play on the bus, snack foods(which were not that healthy back then), and most important the team and our energy. We walked tall, we often wore something that matched or gave the indication we were a team traveling together. People new we were out to accomplish something far beyond what a road trip offered. I enjoyed traveling with my team, i was powerful but when we walked together we were unstoppable.

I leave tomorrow for what may be one of the craziest adventures I will ever see. I will not be able to confirm this until Monday next week... it is just a hunch. I have done some crazy things in my life but i may , may rate this one top of top...we'll see.

I will board a plane with 15 of the most bad ass athletes known to this planet. I will travel with a pack that will vibrate this nation. I will be standing taller then I have stood, perhaps ever. I Will travel with the Crossfit Central team to The Crossfit Games.

I am more sure then I have ever been that this team of people will radiate more energy then a majority of the people that get around us will be able to handle.

I and the Crossfit Central team and spectators will vibrate the earth. If you will stop for a moment tomorrow and feel the universe... you will move.

I receive all goodness, all positive energy, all radiating explosive juju. thank you all for your support... stay tuned you will not want to miss this event!

11 days... and life will happen today.

2009-06-30T06:37:00.000-07:00

Amazing how you can live your life for events. It may be a wedding coming up and you are getting your body ready for it, could be a birthday that you are preparing for, a birth, an anniversary, whatever it is your energy is being directed to this "main" event!
I am sure that life will happen for you today just like for me. The key is what will you focus on today that will make you ready for tomorrow or what will you focus on today that will make you better today.

Life is happening right now. Do not get so caught up in what will be tomorrow for tomorrow may never come. If we take care of our needs today, all that you live for will come.

Life goes on, life is going on. Don't get caught waiting for tomorrow. Live for today.

The Day Will Come

2009-06-26T06:32:00.000-07:00

When you start to dream about it... when you think about it all the time, when you start to ... when you start to...when you become... when you become ...when you become... I am ...I am... I am...

I am...I am... I am... I am...

I am.....

Got Soy?

2009-06-19T19:25:00.000-07:00

Setting goals weekly

2009-06-12T18:46:00.000-07:00

i have been trying to set goals on a weekly basis based on my monthly goal and my 3 month goals that lead me to my year goals that will be the driving force in my five year goals that help me to realize where i will be in ten years.

i am very excited about my future, but most important, i am excited about today.

O Lifting

2009-06-07T16:24:00.000-07:00

Natalie Woolfolk: spilt jerk

Crossfit, as most of us know, relies on functional movements, Olympic lifting, gymnastics, and sprinting in a randomized fashion. These ensure the most prepared fitness possible. This Saturday, June 13th, from 8 to 10 am I will be holding an Olympic weight lifting training for women. This class is capped at 20 women to ensure each person is given adequate attention. Please RSVP to Careykepler@crossfitcentral.com
The cost for this event is $75 per person(payment due cash or check Sat morning)
The following lifts will be practiced: Snatch, Clean, and Jerk

Training your mind.

2009-05-14T05:35:00.000-07:00

You decide.
It's your choice.
You pick... you choose.
WE have the opportunity to choose ever moment how we will view, approach, respond to every situation.

What will you choose to do with your moments, your hours, your days?

the sweet smell...

CHOICES. OPPORTUNITY.

the time is now

2009-05-06T06:34:00.000-07:00

http://sharing.theflip.com/session/28892532ecf8d6c2f48c2545c24d61b7/video/4005024

I will act NOW.

Feels Good to be First!

2009-05-04T09:17:00.000-07:00

Thank you Crossfit Central. I could not have done it without all of you!
Aromas here I come!

Me and My girls

2009-04-21T16:53:00.000-07:00

Qualifiers. 10 days.
i feel like these are my girls. we have started to workout 5 days a week together and when you sweat together you stick together. I am so proud of everyone for all the work they have put in. It will pay off. It has already. we have taken our training to the next level and this team has grown tremendously from it!

That is What I'm Talking About!

2009-04-20T19:14:00.000-07:00

http://media.crossfit.com/cf-video/CrossFitGames09_BasinRayWOD1.mov

Life after Sugar.

2009-04-13T19:02:00.000-07:00

I melted. I seriously had sugar everyday for a week. I am not sure how it happened. One bite or more everyday. It started last Sunday and ended yesterday.

And now I'm done.

Back to life! What a relief.

It's my birthday and I'm only 34.

2009-04-07T03:09:00.000-07:00

There are many great things about it being a persons birthday. Today I will focus on all the things I am greatfull for:
(only to list a few here)
1.breath which gives me life.
2.my higher power
3.my brain
4.My Mother and Father
5. Kris
6.Savannah
7.Stone
8.my extended Crossfit Family
9.opportunity
10.food

the list goes on.

Write a gratitude list today... wow, our blessings.

Happy Birhtday to Me!

Fresh Food!

2009-03-31T10:52:00.000-07:00

I encourage all of you to shop at the farmers market. You can't beat fresh locally grown food. You see here I have fresh eggs, fresh cilatro, fresh sprouts, grass fed beef and we picked up a steak that was out of this world!

There are many reasons to shop local and gazillions of reasons why you should shop fresh. The nutrients you get from fresh cannot be beat and then there is the community and the enjoyment you gain from shopping with like minded people.

A rich experiance.

Hit the triangle on Wednesdays from 3 to 7pm. Lamar and Gaudalupe.

what is your reality.

2009-03-28T18:16:00.000-07:00

CFE Cert, Olympic weight lifting Cert, Nutrition Cert, new toys in the gym, new moves to be learned... and then a coaches killer.

Coaches Killer is what I have decided to call this Saturdays workout session. After putting over 100 students through our free Saturday workouts, almost all the coaches met up at the gym to do 3 WODs in 4 hours. Who made these atrocious workouts for the CC coaches. Freddy of One World Crossfit mixed it up. I new he could put together some killer WODs and he hesitated NOT to hand it to us.

First workout:
185M/135F power clean and jerk
row

10, 200, 8, 300, 6, 400, 4, 200, 2

TIME: DNF

Second workout:
7 rds
7 snatch
4 Muscle ups
200 m run

Time: 17:21 muscle ups off a box

third workout:
row 500
run 400
X5

Time:19:40

For fun(really it is for training the mind) I will be running Mesa hill in the morning starting at Steck and heading to 2222 and then back up.

Things I focused on today: Nutrition and recovery. What works, What upsets the tummy, what can I do different to recover faster. Does trigger point play a role.(yes) How will I prepare these next 4 weeks before qualifiers?

I encourage all of you to put yourself in situations that make you sweat. What is the saying, Do something that scares you everyday. Situations that challenge you mentally. Competition with you, not anyone else but you and the bb. You will learn a lot.

Learn a lot about what your reality is and what you thought it was.

You gotta love the pull up!

2009-03-22T10:22:00.001-07:00

I can do dead hang, I can do dead hang with a 25 # dumbbell hanging from me, I can do chest to bar pull ups, and now I have to do butterfly pull ups, then butterfly chest to bar pull ups .

Nutrition Cert!!!!

2009-03-22T09:50:00.000-07:00

What can I say? Robb Wolf brought the light.
It is time to fine tune this automobile. I am a porche transforming into a Lamborghini. World watch out.

I have been food logging and keeping up with the organic proteins... now it is time to dial in. 50% of my carbs will be consumed after my workouts, I am taking out a couple of blocks of carbs and replacing it with fat and I will see how my body responds. I should know in three days what my body thinks. If I am resting at least 8 hrs a night and I feel, look, and perform better... guess what guys... I am on the right track!!

Like I said, it is called " fine tuning".

I hope I don't get a ticket!

shhhh.....listen.

2009-03-17T06:14:00.000-07:00

Where do you stand?

2009-03-17T06:01:00.000-07:00

Erika

2009-03-06T09:57:00.000-08:00

The Snatch

2009-02-27T05:16:00.000-08:00

These Women, yes once again i talk about my girls, are working on Olympic weight lifting moves. Aggressive, powerful, beautiful movements. They are getting strong, gaining confidence and reaching far beyond what they ever thought they were capable of.

video coming shortly!

I am Crossfit...The Change.

2009-02-24T10:28:00.000-08:00

This is my Tuesday/ Thursday Women's only Class. Six of these women have been on the "I am" road for 7 weeks now. This weekend they will compete against themselves to improve their strength and stamina in the I am Crossfit Bench mark workout.

3, 2, 1 GO!
Run 400
15 pull ups
7 bb cleans

X 3

time!

They will take an 8 week post training pic and have their measurements as well as body comp taken!

All of these women, including the ones not pictured, are pictures of success! Every one of them has seen remarkable results!

Ladies, this is your last week... hit it hard and leave nothing behind except for that wine you don't need tonight, that bite of chocolate that is not worth it, that tap on the alarm that may prevent that extra pound from being lost because you slept through your Crossfit workout.....

Ladies start your engine.... be all you can be... I will see you at the finish...and note...

this is just the beginning!

much luv!

Working hard pays off!

2009-02-20T14:06:00.000-08:00

Melinda....Oh sweet Malinda! This girl has been working her tail off....literally! She has made some great strides this last 7 weeks! She is one of my I am Crossfit Clients! Not only has Malinda changed her appearance, she has gotten very strong, improved her run form and is therefore now faster and more efficient, and her health, according to her Dr., has improved in all areas... cholesterol, blood sugar, blood pressure....

Amazing what you can do in such a short time! Great Job Malinda and all "I am" clients, you all Rock!

Hard work pays off!

2009-02-17T08:55:00.000-08:00

Erin attends the 9 am Women's Only Class! Erin set out to get into her "Skinny Jeans".
She is one of my I am Crossfit Clients.
She has had to learn how to zone, learn how to workout on her own, and manage, like all of us, a crazy schedule!
Erin pulled her tight jeans away from her belly today and said "look at all this room"! She has done a great job, as well as all of my I am Clients! We still have 11 days until weigh in, stay focused Ladies and if you think you can, you will!

C ya at the finish line in your tight jeans!
Woot!

I am Crossfit

2009-02-12T09:49:00.000-08:00

I had quite a week.. i say that in the terms of last Thursday to today. It started last Thursday with the level II Crossfit Certification. Wow, high energy, high caliber trainers and trainees in our gym! Awesome, Awesome job to all the trainers, Coaches, clients.... it was a blast and not to mention a great learning experience.

Saturday we had a great affiliate gathering and an awesome turn out for the affiliate workout at Auditorium shores! That night over 200 crossfiters gathered to see the first viewing of the movie Every Second Counts. Awesome movie! talk about motivating inspiring... ever brought tears to my eyes! Great job to Carey and Sevan.

After getting in waaayyy to late I strained my back... and that is where the new approach to Crossfit comes in. What is that you ask? It is when you move slow and functional. This takes some concentration and a certain level of focus. You cannot be in a rush and you have to really make a good decision on if it is worth lifting or not.

Crossfit is functional and thank God I am able to move so well or this could have been ugly. I just did my first workout in 5 days.

150 squats
200 lunges
100 pull ups
100 push ups

Not times but moved through nice and smooth... I look forward to the next WOD. I new I loved to move but man when you can't have it you want it! Note to self!

Have a great Thursday!

Time

2009-01-27T06:06:00.000-08:00

I was thinking that I would just post once a month.

Wouldn't that be terrible. With the look of things... you would think that is where this blog is headed. Seems like I have been here before... first thing i feel like I should do is apologize for blog neglect. For those of you who check in on me you may stop or just be hopeful. I will try and do better.

Time is on my side. The more I see my kids grow, the more I realize the importance of time choices. Taking the opportunity to do the things that will help me to grow so that I can be a better example for you, my family, my peeps.

There are several things coming up on the calender that turn on my anxious button. One is the Level two Certification for Crossfit that we will host in 9 days. Shortly following that, Austin will host over 200 Crossfitters for the Affiliate gathering. These Crossfitters will be traveling from all over the world. Most all of them will stop into our facility and check us out. That will be amazing. Then there is the Crossfit Endurance Cert that will be held in Dallas in February. Several of us coaches are headed to GSX to get ourselves ready to bring you the Crossfit Endurance Program that you are sure to enjoy! Very Exciting! Keep your eyes out for that one!
I am thinking about going to GSX again in March to get my O lift Certification. I am two clicks away from that commitment. Then Rob Wolf will be here the following weekend to teach me and many others about how to "Skin" the zone! Very exciting!

And of Course the Qualifiers. Yes I am talking about the Crossfit Games qualifying event @ GSX in May. My nerves kick in just typing about it. I am preparing my mind and body for this event. Very exciting times!

So, as you can see there are some big things about to happen with me and CC.

Some things that are going on that I have not even mentioned, like CC Fittest games Challenge, I am Crossfit finally, Sav's B-Day, Stone's b-day, My b-day, today : ) ...
the list...

Time- duration regarded as belonging to the present life as distinct from the life to come or from eternity; finite duration.

Be Present. Today I live, Today I Die.

Something about Women

2009-01-07T06:35:00.000-08:00

I coach the Women's Only 9am class on Tuesday/Thursday. I must say it is one of my favorite classes. Think about it, you get to sleep in, if you don't have kids or a job, and then come into a awesome workout class. Or, you could get up early and have your pre meal packet, no rush, a good breakfast, coffee and a book. Or, you could even get in 3 to 4 things on your "Things to do today" list before your workout.

Once you arrive at your casual no rush pace, usually 2 min late to get started, we kick into some fun talk and then right to fast feet, high knees, and jumping jacks with chop sticks. Class is intense, but has a friendly feel to it. You absolutely cannot go wrong with this time slot! This class even allows me to teach some of my old dance moves as well as allow me to entertain them with some PVC pipe twirling that I am still gifted with since I was 8.

If you can, if your schedule allows you to, you need to visit or attend this class. You will not regret it! You will reach your fitness goals and you will make some great friends!

Thank you Suzy, featured above in the UT shirt - tall blonde- who turned 49 yesterday, for letting me see my bright future! you truly inspire me!

I AM CROSSFIT

2008-12-30T18:57:00.000-08:00

What was I doing before Crossfit? I was curling bars and tricep extensions. I was running marathons, riding my bike long distances, and doing some swimming. I was eating meats, some vegetables, some nuts, some fruit, some starch and moderate amounts of sugar. I kept levels of food that supported exercise and some body fat. I never did deadlift, unless it was straight leg with dumbbells, I did some cleans, never heavy, presses, never to full extension, never clean and jerk, never snatch. I did cartwheels when at the park, some pull-ups, dead hang max rep 9, some dips off a bar, never rings...what are rings, never rope climb, some push-ups, not full extension, some sit-ups, never press to handstand, pirouettes...never, flips..huh, splits and holds who, some stairstep, some elliptical, sometimes hard more times fast, some mixing and matching. Routine...most of the time, workouts were sometimes as long as 2 hours.

Times are a changing. I found this photo of myself before I really ever started to Crossfit. In fact the banner in the back ground was were I trained before I started to train people at my garage gym. This picture is in fact our first ever Fight Gone Bad event September 2005. I was training for my first half Ironman and my first marathon... leading up to my first Ironman.

The first Picture is this past Fight Gone Bad, September 2008. I AM CROSSFIT. I eat meats and vegetables, nuts and seeds, some fruit, little starch, and little sugar. I keep intakes to levels that will support exercise but not body fat. I practice and train major lifts- deadlift, squat clean, presses to full extension, clean and jerk and snatch. I work on gymnastic style movements, pull-up, dips with rings, push-ups, sit-ups, press to handstand, pirouettes, some flips, some splits and holds. I bike to transport myself, run fast, swim and row for speed. I train five or six days a week and mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Workouts are short and intense. I regularly DO a workout that scars me. Most of all, I LOVE WHAT I DO!

Strength

2008-12-16T08:56:00.000-08:00

I am Crossfit. I am going to get stronger.

Here I am: clean and jerk 135. Not bad, but I know I am capable of more. I would like to do 145. 8 week I am Crossfit goal...145.

Apologizes for the angel on the video. New at this. 145 will be front and center.

What are your goals for I am Crossfit?

Look'en fine in '09!

Crossfit Endurance

2008-12-09T14:19:00.000-08:00

Run season is here. I continue to have people approach me about running. A few questions that are asked are: How do I run correctly, how much should I run, and how do I mix running with Crossfit? So, I think a run clinic is in order.

This clinic is designed to improve your skill as a runner as well as interlace the crossfit method of training with running so that you can become a better endurance runner and, better yet, a better athlete. Running can be short (400m) or it can be long (50 miles). What Crossfit endurance is designed to do is train the athlete to run further faster and more efficient. The focus will be focused on the 10k, half marathon, and marathon distance races.

This clinic will address form and technique for efficiency, be introduced to some of the POSE methods of running as well as implement Crossfit style workouts interlaced with running to gain the greatest overall results.

Crossfit endurance will assist you as a runner to do less pounding on the pavement and more strength endurance, allowing for more power output, less injury, and more fun!

Please don't hesitate to call me with any questions about this clinic or running and Crossfit!

512-296-4637

See ya Saturday.

Women of Crossfit

2008-12-08T05:25:00.000-08:00

Women are amazing! Women get it done. I am not saying that Men do not, but women operate on a different frequency then men and women just get the *&^!#@ done!

In this mornings women's only CrossFit class we not only did a WOD we finished with tabata row... that is 20 sec on with 10 sec recovery for 8 rounds. They are super stars. You are all super stars. If you feel like you may not be super star and would like to be shoot me an email and let me help you get started. Careykepler@crossfitcentral.com

Strong

2008-12-04T10:45:00.000-08:00

Can you believe that I did 230 dead lift by 3 reps?

I feel strong.

Look'en Strong in on '09.

UNSTOPPABLE!

Benefits of following the zone.

2008-12-02T05:36:00.000-08:00

To become well, nutrition should play the larger part of your goal setting. You may wonder how you set goals for nutrition. You may wonder what is the best system or diet to follow when looking at your food intake.

Crossfit believes that the Zone diet is the most benifial means to wellness, recovery, performance and being your perfect body weight and size.

This Saturday Crossfit Central will be holding a free community workout for the first 60 individuals to rsvp as well as receive a 2 block zone friendly post workout snack while receiving information on what the zone diet should look like for your size and height. We will have our trainers helping you to understand how to get started in the zone.

Please be ready to workout as well as spend 20 minutes after your workout with our trainers to learn how to zone and what it should look like when you set nutrition goals.

Lets get ready for the new year early and start our jouney to wellness this December!

Lean Turkey's

2008-11-25T06:47:00.000-08:00

We came, We fought, we will bring home the turkey next year!

I am proud of all my turkey's. I had a great time on Saturday and enjoyed the festivities of a tough workout and working together with my team.

Love to you all, I will see you at the 18th annual Turkey Trot!

Happy Thanksgiving!

Taste the goodness.

2008-11-07T03:46:00.000-08:00

When you have the desire to become more then what you are you will taste the goodness.

Supplements

2008-11-05T19:12:00.000-08:00

George Jetson food.

Ever heard of it?

Does not replace food, but comes pretty darn close. Probably better then most of the foods you eat.

It is hard to get the reccomended 9 to 13 servings of fruits and vegetables every day to prevent disease.

I want to be healthy, not fight disease after it hits.

W O D

2008-11-04T19:34:00.000-08:00

Busted!

Today I did a W O D challenge.

A workout of the day challenge is when I challenge you to do this WOD that I did.

100 double unders
25 burpees
100 double unders
25 burpees
100 double unders
25 burpees
100 double unders
25 burpees

19:03

I will get that time down... who wants to challenge me?

Bring it Home!

2008-11-03T18:19:00.000-08:00

West Texas is where the heart is....

Lubbock or leave it.....

Lubbock loud Lubbock proud...

How 'bout them raiders!!!!

While visiting my roots this past weekend I was able to get out and hit the flat land. Off for a beautiful 5 mile run, I managed to hit one 1% incline I think. Though it was not the normal Austin hill country run I am use to, i was able to run through some Fields of shredded squash country. You see, I grew up working on a produce farm, my Father's non the less. So as I cruised through the fields of dirt I reminisced of the days of ho'en weeds, pick'en okra, and driven tractors.

Beautiful Country if you like that type of thing... dirt.

Good to be back home...trees.

best friends

2008-10-16T14:04:00.000-07:00

last weekend i went to big 'ol San Angelo. Yes that is wear I spent 4 great years for a higher education!

these are two of the special friends i made while at school. I have photos of the others but I will retrieve those and post them soon!

Non the less a trip back to your roots... good times, good times! I call it unconditional love. these friends will love me no matter what.

Mel, Jenny, Trudi, Shanna, Lisa... I love you all! great to see ya!

To my peeps, my faithfull peeps!

2008-10-16T10:47:00.000-07:00

I have not been blogging obviously... I do apologize to those that keep up... it is hard keeping up with your own life sometimes and then when you try to let other people in, that is even more challenging.

i want to catch everyone up but not sure if I have time... shoot you all may not have time to read my fragments, runons and bad spelling.

i do want you to know a few things so i will be adding a couple things a day for 2 days.... like this great pick of myself running my kids around!

Um, well the are just resting. Crazy how they can sleep that way. At most of our age we would be at the Dr. Fo sho!

Sweeeetnessss!

2008-09-29T14:36:00.000-07:00

Fight Gone Bad was a huge success. Everyone brought their A game. I am a proud fighter!

thank you to everyone who participated and to who donated time and money. Your efforts will not be unnoticed!

Thank you Crossfit community! Great Fight!

Double Unders

2008-09-24T11:19:00.000-07:00

I was not able to do double unders until yesterday. I did so many double unders that i thought I was doubled under. I love them. I want to do a 100 days of 100 double unders. Who wants to play. Shoot me a note if you want to play. I promise if you can't do double unders now, after this challenge you will be able to do double unders.

I am ready, 100 days of 100 double unders....GET A ROPE!

ARE YOU SERIOUS?

2008-09-23T08:45:00.000-07:00

This statement can be read with two interpretations. Are you serious? Can be, are you serious about your workout, your food log, your nutrition, your rest... your goal.

And it could read,

Are you serious? Are you kidding me. You tell me you want this(the goal you wrote down on the paper and said you would do what it takes) and you show me what you ARE doing...

That's when I have to let you know it may be a tough road to the goal and possibley a slim chance you will hit it with your "seriousness".

Now, I know that we are not perfect, shoot, I had too many whiskey's last Saturday and then ate like crap on Sunday... , but I will say this, I was up and going on Monday morning and did my workout and ate like a super star. I will NOT not be elite.

I challenge you to get serious. If you don't know what serious is come out to FGB on Sat at Whole Foods. You will see some people getting serious! That is 8am to 12pm of non stop excitement! Be there is you are serious, and if you are going to ACL and can't make it, party like you are serious, don't half ass a good time! thanks

Love,

Women Working Hard!

2008-09-22T07:29:00.000-07:00

These women work hard. Friday we did some Fight Gone Bad practice and a little core work after the WOD. Ladies you all did a great job and excellent push when you are tiered.

If you are looking to get in better condition for this falls up coming run season come in and join the women's crossfit program. We are starting new classes next Monday.

If you have not signed up for Fight Gone Bad this Sat it is not too late. We are gearing up for the best fight of the year... well unless you missed

Jeremy

taking 3rd at the games and watching the video on .com on Saturday. If that doesn't get you fired up, check your self into a institution. Anyway we will see you out this SAT at Whole Foods.

have a great Monday!

Crossfit Women's Only Program

2008-09-14T16:54:00.000-07:00

The Women of Crossfit. Learning to use the barbell can be intimidating sometimes. The girls are getting to know the intensity of Crossfit with the barbell and loving the results. There is no better way to lose weight, tone up, and meet like minded people.

If you are interested in learning more about the Crossfit Women's Program please email myself or info@crossfitcentral.com

We are starting October Programs in two weeks. The time is now to get in your elements and get yourself enrolled into a class.

The women's program is designed to encourage you to push past your metal physical block and achieve the goal you set out to achieve. Like minded people gathering together is a victory in itself.

Frist 10k back

2008-09-06T12:05:00.000-07:00

I was ready. I was ready to run the whole enchilada. I ran the peanut butter 5k, turns out it was really 3.66 miles... , and then did the Nike human 10k.

I am a proud finisher of a 51:23 10k. Did not walk any...Motivated me to keep going for a half marathon and an improved pase.

If you are happy with your running great. If you are not, contact me. Lets work on your run skills. Lets get faster. Lets visit the track.

I will be doing track training this fall. Keep a look out for the details. We will start after Fight Gone Bad, September 27th.

Run Fast!

Fly like an eagle...

2008-09-02T04:52:00.001-07:00

Wow, thanks to Randal I was able to do some acrobatic yoga on Sunday. We went over to deep eddy pool after the peanut butter bar race and had some R & R... least that's what I thought it was going to be. Randal and I, and Kris even jumped in on some fun along with Julie Ward's girls.

I have to admit i was not sure I wanted to try it, acro yoga that is, but once I started I can honestly say i wanted to try more! It was awesome!

Thanks Randal for introducing me to something new and something I think i am going to enjoying adding into my tool box. I never really looked at you like you were crazy, kinda, but you are crazy and I love it!

just do it, just did it. here now, gone tomorrow.

2008-09-01T05:55:00.000-07:00

run for the peanut butter bars. deep eddy pool. Acrobatic yoga. nike human race.
spending time with the family. Dance'en in the streets.

Sunday August 31 2008 was a spectacular day! thank you to everyone that was able to share this special day with me. I love you all.

more to come.