Kat Grosshaupt

I have a new Blog!

2011-11-20T10:19:00.001-08:00

I have a new blog! Click here to see it!

Meet Lindsay

2011-10-27T15:31:00.000-07:00

We, at Crossfit Central, have been doing some leadership training with the book, Strength Finders 2.0, for the past month. It has been really interesting finding out what our strengths are and how we can work together to complement each other and ultimately be a fine-tuned cohesive Team.

Each week we have met with one member of our Team to get to know what makes them tick- their strengths and how they relate those strengths to their lives. I LOVE this kind of cheesy- get-to-know-you stuff, and I love getting to know people on a more personal basis. Oh, that's one of my strengths by the way- Relator!

This past week I met with Lindsay. She is a newer member of the Relentless Bootcamp staff but is already doing great things. Lindsay is someone you are instantly comfortable with- she's easy going, fun to talk to, and in 5 minutes you feel like you've known her forever!

Lindsay has been really busy lately- getting married, doing lots of video and photography work, and of course Coaching bootcamps and our Corporate Wellness Program. What struck me about Lindsay were her strengths:

Empathy, Developer, Strategic, Restorative, Discipline

She is very organized, a good problem-solver, and a very hard worker. But one of the things that I have noticed about Lindsay is also that she seems to be an observer. She isn't one to be loud or talk just to say something. Lindsay seems to think things through and then give her opinion at just the right time. Sometimes the people that say the least have the most to say. Ya know?!

So there you have it.....Lindsay Spurck Schrock. I am so excited to get to know her better in the future and see what great things her life has in store!

Leigh Ann is Relentless!

2011-10-24T19:19:00.000-07:00

Leigh Ann (in green)

This is Leigh Ann.

She joined Relentless Bootcamp back in June and has been an integral part of our class. Leigh Ann is a High School basketball coach in Del Valle and is an endless encourager. She's the first one to give you a high five and tell you to keep on going. Even in the middle of the toughest WODs, she will shout out words of encouragement to other people in our class!

Leigh Ann's first time deadlifting... 195lbs!

Leigh Ann took on the Iron Belle Women's Only Challenge this year, and was even more hooked on Crossfit! She is always smiling and gives me a hug each time I see her. Leigh Ann has embraced the Paleo lifestyle, lost weight, gained muscle, and is training for her 3rd Houston Marathon in January. I can't wait to see how much she shaves off her time!

Since Leigh Ann is a basketball coach, she has had to take a few months off of Bootcamp classes because of practices, but we know she'll be back!

Leigh Ann pressing the 53lb. KB!

Leigh Ann is an inspiration to our entire class, and for that, she is.... Relentless!!!

Words to Live By

2011-10-19T09:00:00.000-07:00

This is what I see every morning and every night. And actually every time I am in my bathroom! I absolutely love this because it reminds me how I want to live each day. I'm not perfect. After all, I am human. Sometimes I don't speak so gently. Sometimes I forget to laugh. But I like to start (and end) each day reading these words and asking myself if I did, indeed, follow through with my intentions.

What we surround ourselves with daily is so vitally important to our psyche and our hearts. When we can find joy, peace, and acceptance within ourselves, we can most definitely be a mirror for others to see it in themselves.

Mmm...Chili

2011-10-18T12:52:00.000-07:00

I was never a huge chili fan until I tried this recipe, taken from Mel at The Clothes Make the Girl. Now as soon as the temperature drops below 70, I whip this up and eat it for days! Hope you enjoy it.

Ingredients:

The base:
2 tablespoons of your favorite fat: olive oil, coconut oil
2 onions, chopped
4 cloves garlic, crushed
2 lbs. ground meat (lean beef, pork, turkey, veal, bison, or a mix)
Spices:
2 tablespoons chili powder
2 tablespoons ground cumin
1 tablespoon unsweetened cocoa * (the secret killer ingredient!)
1 teaspoon dried oregano
1 teaspoon allspice
1 teaspoon salt
Liquids:
14.5 oz. can chopped tomatoes
6 oz. tomato paste
14.5 oz. can beef broth
1 bottle light beer (*see below for what NOT to do!) or about a cup of water
1 tablespoon Louisiana hot sauce

Directions:
1. Heat the oil in a large soup pot. Add onions and saute 'til soft. Add garlic and let heat 'til fragrant, about 2 minutes. DO NOT BURN THE GARLIC. Add the meat and sauté until browned and crumbled.

2. Blend all the spices in a small bowl. Add to pot and stir well, about 1 minute.

3. Add the tomatoes, tomato paste, hot sauce, and beef broth to the pot. Stir well.

4. Crack open the beer and take a sip for luck. Poor the rest into the pot and stir well.

5. Bring to a boil, then turn the heat to low so the pot has a gentle simmer. SIMMER FOR AT LEAST 2 HOURS. Do not skimp on the simmer. Just as rest time is the magic time when you build your strength, simmering is the magic time when the flavors meld.

Variations:
This recipe makes 6 3-protein-block servings of 1 and 1/3 cups each.

Add additional quality fats with some chopped black olives, green olives, or avocado slices (or all three!).

Add more veggies by serving over a bed of cooked spaghetti squash, grated zucchini, or baby spinach leaves.

*** I ommited a few things because I just didn't have them. Instead of beef broth I just added some water. Don't make the mistake I made of pouring in an entire bottle of dark, strong beer- bad idea- it was kinda gross. Just keep an eye on the pot and add a bit of water if needed.

Also, I sauteed the meat and onions then threw it along with everything else into the crockpot for 2 or 3 hours instead of simmering on the stove.

53 Pounds of Fury

2011-10-12T19:33:00.000-07:00

This is Mike.

Mike brought his new 53 lb. Kettlebell to class on Tuesday.

Mike isn't messing around...

As we were warming up, I heard him telling Ryan, another bootcamper, something like "Yeah, I'll be ok as long as we don't do something like 1 arm overhead squats..."

See, I plan out all my WODs in advance and write them down (I'm OCD like that). I walked up to Mike and showed him the 2nd workout:

3 rounds:

20 1 arm KB squats

20 MB situps w/twist

400m run

He uttered a string of curse words and I just laughed......

Unfortunately for the rest of the class, the 1st WOD was a round of Tabata seated KB presses in a circle. After each round, they had to pass their KB to the left.

Guess who got the last laugh?!

Nice Job, Brooke!

Strong Woman!

Thanks for bringin' the hurt, Mike! We love you!!!

Join us every Tue/Thurs. at 6pm at Barton Hills Elem.

Your first class is FREE!

For more info, see our website: RelentlessBootcamp.com

Welcome, Logan!

2011-10-10T08:51:00.000-07:00

Logan & Lori

Logan is our newest member of the Barton Hills 6pm Tue/Thurs. "Wilke Warriors" tribe. Logan came to Relentless bootcamp after hearing about it from our own Hanna aka "Hannarchy".

Logan is a natural athlete and has picked up the movements very quickly. The picture above was her "hazing" intro to the famous Wilke Hill. Lori was her partner and, together, they made it to the top- Teamwork!

We are so happy to have you, Logan!

Breaking Through Barriers

2011-10-05T19:42:00.000-07:00

Today in my personal training small group session, I had them do 100 Burpees for time. The look on their faces when I told them what we were going to do was priceless. A little uncertainty, a little dread, a little horror, a whole lotta WTF??!!

This particular WOD is a perfect example of the Crossfit = Life carryover. 100 Burpees sounds like it will take forever. It sounds utterly painful. It sounds like something one would never in a million years choose to do.

But it's all about strategy- and just doing it. Breaking it down into manageable chunks, then just going at it and not stopping until you are done. Simple!

They all did a great job, and in the end, they all said how accomplished they felt. Like it wasn't really as bad as they had imagined. And if they could do this, what else could they do?!

I love seeing people go through this kind of transformation- it's an "overcoming" of sorts- overcoming fears, overcoming perceived barriers, overcoming self-imposed limitations. It ALWAYS carries over into Life. Always.

Ryan is Relentless

2011-09-28T19:53:00.000-07:00

It's hard being surrounded by such beautiful, strong women... But Ryan handles it somehow!

Meet Ryan.

Ryan joined Relentless Bootcamp in June 2011 and drank some serious Kool-Aid! It wasn't long before Ryan was asking me to order him a 25# Kettlebell and kicking some serious a$$ in his workouts.

Ryan soon joined Coach Travis' Strictly Strength Project in addition to his twice a week bootcamp at Barton Hills. He has made tremendous gains in all areas of fitness for sure! This is what Travis had to say:

"Ryan, like so many people, came into the world of weight lifting and strength training timid and unsure of himself. After only a few sessions, I noticed Ryan walking in to the gym with a confidence and swagger.
It's inspiring to see the transformation people go through when they realize that they are capable of truly amazing things - and this transformation affects all aspects of life!
Ryan is now one if my most consistent and hardest working athletes I coach. I continue to see him make improvements every week, and I appreciate his dedication to the Strictly Strength program!"

A few months later, Ryan brought his wife, Beth, to bootcamp. Now it's a family affair!

Ryan is always encouraging, always gives 110%, and is truly inspirational and Relentless!

Who needs plank holds when you can do these for Time?!

Thank you for all your hard work and dedication, Ryan!!

Here Right Now

2011-09-26T06:25:00.000-07:00

courtesy of AlyRxStar

The fulfillment you seek is here with you now. What you can do is accept it and live it.

The life you wish to experience is within a moment’s reach of the life you now have. The road to any fulfillment you can imagine is just one step away.

The achievement you desire begins to take shape the moment you truly commit to it. Your dreams are here right now for you to bring to life.

Instead of wishing that you could, know that you can. Instead of complaining that your dream is out of reach, feel the love and have the confidence to begin bringing it to life.

From anywhere you are, there is a path that will lead you to where you want to be. In this moment, on this day, the next step on that path is here for you to take.

Life and opportunity, dreams and fulfillment are here right now for you to embrace. Touch the best possibilities, and bring your beautiful, unique purpose to life.

My amazing life begins with this face every day...

Huge discounts for Teachers and Students!

2011-09-19T14:22:00.000-07:00

Lori is Relentless

2011-09-15T06:23:00.000-07:00

Pretty soon you'll start seeing these little blue beauties all around the ATX~~

I AM RELENTLESS

What does that mean? How do you get one of these?!

Relentless dedication
Relentless pursuit of excellence
Relentless discipline
Relentless desire
Relentless encouragement of others
Relentless focus

You may not be the fastest. You may not lift the heaviest. But by now you know that's not what it's all about. We are giving these to people who exemplify the Relentless spirit.

Lori, Me, Leigh Ann

This is Lori.
Lori joined our community first through Fuel 21 back in the Spring. She then decided to join Relentless Bootcamp at Barton Hills. You know those people who you look forward to seeing because they always make you feel great? They always give you a hug or ask how your day was or just give you a big smile?

That's Lori.

Lori works hard each and every day. She always gives it her all. Even when I call "time" she wants to keep going and finish the workout. That's Relentless!

Our bootcamp is nicknamed the "Wilke Warriors" because of this heinous hill I make them run every so often!

The first time Lori ran this hill back in June, she ran some and walked some, lamenting that hill running was something she absolutely DESPISED. I think she may have had nightmares that night!

Fast forward to last week. LORI RAN THE WHOLE THING!!!!!!!

She was so excited and proud of herself. It's times like these when you feel like if you accomplished something like that, you can do anything.

I'm so proud of you , Lori, and I can't wait to see more of your accomplishments!
Oh, she has also lost about 20 lbs. and her clothes are falling off- woohoo!!

Check out Lori's blog: Primal Pancreas. Did I mention she is a Type 1 Diabetic and a damn good Paleo chef!

RELENTLESS...

Game Time

2011-08-23T15:10:00.000-07:00

Visit sicfit.com for more videos

This past Monday in the Women's Only class I attend, the WOD that day was "Randy": 75 power snatches at 55 lbs.

When I first saw this workout the night before, I thought "oh dear god"- it sounded like one of those workouts that would be just as taxing mentally as physically. I wasn't too worried about the weight- 55 lbs. is not that heavy. But something about the number- 75- made me have a lump in my throat.

There's a saying in Crossfit- The WOD you don't want to do is the one you NEED to do.

That pretty much sums up my experience with Randy. It was hard.

But it was just what I needed that day. My life is going through a lot of changes right now. Some days it feels like I may just get swallowed up into the earth. But I have to keep pushing through. One step at a time. That's how I decided to approach Randy.

See, with workouts like this, you have to have a plan. You have to decide how you are going to tackle it, or it can seem endless and insurmountable. You can easily feel overwhelmed and frustrated.

I decided I would do it in sets of 10. After the first 7, I decided I would change that to sets of 5. I did 5 at a time. Touch and go. I decided to take 3 breaths between each set. Maybe this seems neurotic, but this is how I approach my workouts.

On rep #20 I thought "Am I ever going to get through this?"
On rep #40 I thought "Ok, I'm over halfway. But I can't breathe"
On rep #50 I thought "Wow! I got this! Only a few more sets to go"
On rep #60 I heard Tina call Time and thought "shit! she beat me dammit!!!" and got a renewed second wind :)

When I finally called Time at 8:39 (not an amazing time but I didn't care), I almost started crying. I couldn't breathe and because of my emotional state in my daily life, I teared up a little bit. See, I accomplished something that morning. I made it through a really tough workout that I had serious doubts about. I chipped away at it a little at a time. I kept pushing. I kept going back to the bar. I didn't quit.

Each day is a new day. Each workout is a new chance to prove to yourself that you are strong beyond measure- you can do way more than you think you can, and you can HANDLE way more than you ever thought.

It's Good to be Back

2011-08-12T07:23:00.000-07:00

Lori and Leigh Ann brought us all souvenirs from their trip to Hawaii!

I managed to snap some pics of our ever-growing tribe at Barton Hills last night. Our class has grown by leaps and bounds this summer and it continues to make my heart smile every time I get to coach these hard-working, endlessly encouraging individuals. When you show up to "work" and don't want it to end, you know you are in the right place!

Last night's workout went something like this: After the usual warm-up...

Nice form, Abby!

25 KB swings
100ft walking lunge with KB
2 rds

Husband/Wife duo Trent and Brooke

25 Partner medball situp throws
3 tap toss (5 each side)
2 rds

Stations: 45sec on/15 sec rest
Parallette pushups
KB SDLHP
Burpees
Cradles
2 rds

Have a wonderful Friday and a restful Weekend!

Your Ideal Life

2011-08-06T19:52:00.000-07:00

Lisa Thiel at the 2011 Crossfit Games

If you had no limitations, what would you choose to achieve? If you could get up from where you are right now and go to do literally anything, what exactly would it be?

You instinctively know there are things that matter to you more than anything else. It’s important to remind yourself specifically of what they are.

You may not be able to fully achieve your ideal life right now. Yet you absolutely can take very clear, definite and effective actions today to move your life in the direction of that ideal.

With every choice, with each decision, you are progressing in one way or another. Know clearly where you want to go, and even the little moments will bring you closer.

Your life is a continuing manifestation of your most firmly held intentions. So focus on the intentions that you most sincerely and passionately desire.

The dreams that come true are the dreams with which you are most intimately and consistently familiar. Know precisely what you want, and the living of your life will make it real.

— Ralph Marston

Crossfit Games in One Week!

2011-07-21T20:20:00.000-07:00

The Crossfit Games are only a week away. I am so excited to get to go this year and cheer on my friends and fellow coaches!

Games Bound from CrossFit Central - The Triune on Vimeo.

Paleo Key Lime Pie

2011-07-07T05:24:00.000-07:00

What you will look like when eating this pie

I am a Key Lime Pie fanatic. The more tart, the better! Last time I ate Key Lime Pie my stomach hurt for the next 6 hours because of the dairy. I just made the following Primal Key Lime Pie and it is cooling as I write this!

Pie Crust:
1.5 cups sliced almonds
4 pitted dates
1 Tbsp coconut oil

Put all ingredients into a food processor and blend until just short of nut butter. My food processor broke recently, so I used my Magic Bullet and it turned out just fine. Pre-heat oven to 350 degrees, grease pie pan with coconut oil, and dump pie crust "paste" into the pan. Spread/mush it around with your fingers to flatten it out. Bake for 6-8 minutes until just a tad golden.

Filling:
Key Limes are REALLY little, so I used regular limes instead.

4 tsp lime zest
1/2 cup lime juice
3 Tbsp honey
3 eggs
1 cup Coconut Milk (in the can)
2 Tbsp coconut flour

Whisk everything together and pour into pie pan. Bake for 25-30 minutes. It should be "set" and not jiggly in the middle. Let it cool and, if you can stand the wait, put in fridge to eat the next day.

Perfection!!

***Update: This Key Lime Pie recipe is AMAZING!!! Just the right blend of tart and sweet- the dates in the crust make it slightly sweet, and the filling is super tart- yum...

Wednesday Motivation!

2011-06-22T08:55:00.000-07:00

Get Some!!!

Client Appreciation: Cassie!

2011-06-16T20:45:00.000-07:00

Cassie has been training with me for over a year now. She is a straight up Rockstar! Cassie is always up for a challenge- the harder the better, and just last week I called "time" but she insisted on finishing the workout- daaaang!!

This January, Cassie took on the Trojan Challenge and in just 8 weeks she lost

8.35 inches

7.4% body fat

9.4 lbs

Cassie embraced the Paleo lifestyle and saw huge results, as well as increased strength and endurance!

Since it is Client Appreciation Month at Crossfit Central, I decided to do a few Client- inspired workouts. This one is called

The Cass-Bomb

50 KB situps

40 KB swings

30 Pushups

20 KB shoulders

10 Burpees

Run Wilke Hill

10 Burpees

20 KB shoulders

30 Pushups

40 KB swings

50 KB situps

3-2-1- Go!!!

I hid this little treasure at the bottom of the hill for an extra "bonus"!

The infamous Wilke Hill- it goes on and on...

Cassie and Hanna- mother/daughter duo!

Plank hold contest- Hanna won at 2:30!

Lori's tribute to Wilke Hill- she secretly loved it!

Welcome New Bootcampers!

2011-06-02T20:18:00.000-07:00

Relentless Bootcamp is having a killer Summer special for Austin area Teachers- 22% off! That comes down to $100 for 2x/wk or $150 for 3x/wk- can't beat it!!

Here is what one of my new Bootcampers has to say after her 2nd day of Bootcamp:

"Relentless Bootcamp totally rocks! I love everything about it. Thank you Lori for taking me and thank you to Kat for being a super motivating coach. I AM HOOKED!!!"

Paleo Chicken Alfredo

2011-05-24T19:39:00.000-07:00

Voila!

When I first saw this recipe, I thought "There is no way. I mean, Alfredo sauce is super creamy!" I was WRONG!! Granted, it's not exactly like Alfredo sauce, but it was pretty freaking good. I found Kelp noodles at Natural Grocers (Guadalupe and 39th) but I'm sure you can get them at any Whole Foods-type store.

Taken from The Paleo Solution by Robb Wolf

Use kelp noodles but if you cannot find them where you live, use spaghetti squash as an alternative. However, there will be much less sauce with spaghetti squash.

INGREDIENTS

1 lb chicken breast
1 12oz package of kelp noodles
4 cloves of garlic, chopped
2 tsp olive oil
2 tsp tarragon
1 cup cashews
1/2 tsp onion powder
1/4 tsp garlic powder
1/4 tsp mustard powder
1/4 tsp sea salt
1/4 tsp pepper
1/8 tsp paprika

INSTRUCTIONS

Add the olive oil to a large skillet. Saute the garlic over medium heat for 3-4 minutes. Cut the chicken into 1 inch cubes, then add to the skillet and cook until all sides are brown.
Rinse and chop the kelp noodles. Add them to the skillet along with the tarragon, cover and cook on low for 30 minutes. Then, pour the liquid from the skillet carefully into a small container for use in the sauce.
Add the cashews, onion powder, garlic powder, mustard powder, salt, pepper, and paprika to a blender. Cover and blend into a powder. Add the reserved pan juices slowly, blending into a thick sauce. You'll have to use a spatula to scrape down the sides of the blender periodically. Add the juices until the mixture reaches the desired consistency.
Add the sauce to the skillet, then mix well. Cover and continue to cook for 10 minutes longer, until the kelp noodles have become tender.
Zone info: 4 servings at 1 carb block, 4 protein blocks, 10 fat blocks. (9g carb, 28g prot, 15.5g fat)

Hilly Fartleks!

2011-05-17T19:25:00.000-07:00

Go Cassie Go!

Have you ever done Fartleks (or Indian Runs)? It's when everyone runs in a line and the last person sprints to the front of the line. Usually this is done around a track or field, but in Relentless Bootcamp we take it up a notch!

The Barton Hills Crew not only did Fartleks up a crazy steep hill, but they did it with a 6lb. MedBall! Can you say "Hardcore"??!!

At the top...whew!

Proud Coach

2011-05-11T19:24:00.000-07:00

I wanted to share a few pictures of my Superstar Relentless Bootcampers. They are one of a kind and work so hard each and every week. They put up with my "creative" workouts and (hardly ever!) complain. I am so proud of their accomplishments and am proud to be their Coach!

48 Days until her wedding!

Plank hold competition

Perfect form Ladies!

Lunge pass-thrus during Bootcamp Battle

Come join the fun on Tues/Thurs. at Barton Hills Elem. at 6pm. Special discounts for Teachers and Students- it's the perfect time to get in shape for Summer!

Meat Labels: What Does It All Mean?!

2011-04-12T07:43:00.000-07:00

This post is taken from PaleoPlan.com which is a HUGE source of not only great info, but a ton of easy and delicious Paleo recipes.

I don’t know about you, but I spend a LOT of time at the meat counter at the grocery store. I love my meat. We all do, otherwise we probably wouldn’t be Paleo.

Not all meats are created equally, though, and they all have different, sometimes confusing labels on them – all natural, organic, grass-fed, free-range, etc. Instead of just throwing up your hands in confusion and settling for the cheapest option, I want you to be versed in the vague and often misleading language of the meat industry.

Natural
This label can mean almost nothing at all or a whole lot. It’s vague, so don’t trust it without doing your research on the chicken, beef or pork it’s ascribed to. It means the animal could have subsisted on the most heinous of heinous factory farms and then been stressfully driven thousands of miles, only to be slaughtered in the most inhumane fashion possible. Nothing natural about that. According to the USDA, something labeled “natural” is “a product containing no artificial ingredient or added color and is only minimally processed (a process which does not fundamentally alter the raw product). The label must explain the use of the term natural (such as no added colorings or artificial ingredients; minimally processed.)”

The term “natural” has no bearing on what chemicals, antibiotics or hormones the animal was fed or how it lived, unless it specifically states “no hormones or antibiotics administered” or “grass fed” or some other elucidating descriptor. When you see this label, you can usually think of it as a marketing ploy. Now, having said that, there are some brands that use “natural” in a more honest way. Some farms are not organic, are too small to pay to be organic, and may never be organic. However, they may give their animals clean feed or organic grass, provide a good environment for them, and have them slaughtered humanely. Colorado’s Best Beef is a company like this. This ranch is in Boulder, Colorado, and I know that their cows are grass fed for most of their lives on land that has not been sprayed with pesticides. During the last few months of their lives they’re given corn and other grain silage that is not necessarily organic. In the end, they take their animals a short distance away to be slaughtered in a facility that focuses on humane treatment. They call their meat “natural” and I eat it when I buy it at the farmers market. In fact, their website is even www.naturalbeef.com. No, I don’t love that their cattle may be getting GMO corn, but there are other things about it that I do love.

Free Range (Free Roaming, Free Running)
Usually used with poultry and eggs, this is one of the most misleading marketing tools ever used by the meat industry in my opinion. Here’s the USDA’s definition of free range: “Producers must demonstrate to the Agency that the poultry has been allowed access to the outside.”

That’s it. That means you could have a bunch (a BIG bunch) of chickens living in a dark, hot, toxic, over-populated shed being fed GMO corn, animal parts, antibiotics and growth hormones, and they have a door to the outside that they COULD walk through if they wanted to. But that outside area could be gravel or dirt in the hot sun with nothing enticing about it. Free range just means that the chickens are not in cages. It doesn’t mean they have good lives or are fed an idyllic diet of bugs, grass and veggie scraps.

However, some meat/egg producers who use the label “free range” actually mean to say that their animals had access to a “range”, which included grass, weeds, bugs, and supplemental food. You have to ask questions to find out what free range really means.

Pasture Raised Poultry/Eggs
Here’s one that is probably worth your money. According to the American Pastured Poultry Producers’ Association, “pastured poultry relies on raising chickens directly on green pasture”. Almost all chickens were raised outdoors until the 1950′s, when big factory farms started to become the norm (after they figured out that you can just supplement chickens’ feed with vitamins A and D instead of letting them get it from grass and the actual sun).

This way of raising chickens and eggs is becoming more popular because the chickens taste better (imagine that), the eggs are more nutritive (note the deep orange yolks) and because chickens have an uncanny ability to clean up cow manure; the farmers just let the chickens follow the cows around to spread their manure thereby fertilizing the land. However, pasture raised doesn’t necessarily mean organic – the chickens could be eating off of sprayed fields – you just never know until you ask.

Grass Fed
This label usually pertains to beef. If something is labeled “grass fed”, it means, by USDA standards, that the animal must have only been fed “forage consisting of grass (annual and perennial), forbs (e.g., legumes, Brassica), browse, or cereal grain crops in the vegetative (pre-grain) state.” That is, except for milk before weaning. They can also have silage (stored grasses that haven’t been dried) and vitamin/mineral supplements. They must have access to pasture in the growing season.

If it’s grass fed but it’s not labeled organic, it’s often because it comes from a small ranch that can’t afford to pay to become certified organic. However, that doesn’t mean that they ever spray their grass fields, so ask your butcher or the rancher for more details.

Grass fed beef is beneficial for us because it’s higher in Vitamin A, conjugated linoleic acid (CLA) (a potent anti-cancer, anti-inflammatory and heart health promoter), and omega-3 fatty acids, and it’s lower in saturated fat. The environmental practices on grass fed beef ranches, such as pasture rotation and no use of antibiotics or hormones, are geared toward sustainability, and the fact that the cattle are not in such close vicinity means that they carry less E. coli. This is the good stuff – it closely resembles the meat we were designed to consume.

Organic
This one is complex. The USDA states, “Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation” (a common and controversial method of killing bacteria on meat with radiation). As of October 21, 2002, before a product can be labeled “organic,” a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. If a producer uses the seal on a product that is known to be not organic, it can be fined up to $10,000 for each violation.

Sounds pretty good, but the requirements for being organic are still pretty vague. Animals have to be given space to move around and exercise, ample access to the outdoors, etc., but there aren’t specifics about what constitutes “ample”. These animals may be given corn and other grains to eat – they just need to be organic. So the fatty acid content of organic chicken or beef may not be any more beneficial than its conventional counterpart.

However, I am absolutely not saying that organic isn’t better than conventional meat. It is, in that you’re not consuming extra hormones, antibiotics or pesticides that you would with conventional meats. And you get some comfort in knowing that the animals are probably better cared for than their unfortunate conventionally grown counterparts.

Closing Thoughts
I think the bottom line is that some meat labels are more telling than others, but in general, grass fed and pasture raised animals and eggs are going to be your best bet in terms of the probability that: they ate what they were meant to eat, they led a pretty natural lifestyle, and they contain the fatty acid profile and other good stuff that we want. You can decide how important it is to you to eat well-raised, happy animals, and how much you’re willing to pay for that.

Here’s a link to a site to help you find places to buy local, sustainable meat and a guide to theWhole Foods Market animal welfare rating standards. Also, Mark Sisson coincidentally just wrote an article on the differences between grass-fed and grain-fed beef here.

Other than that, if you’re really interested in this stuff, I recommend you call your favorite meat companies and ask them about what their animals eat and how they’re raised. You may be surprised. Good luck out there, and stay tuned for more on this subject – it’s one of my favorites.

A Quick and Easy Primal Meal

2011-03-31T12:28:00.000-07:00

I LOVE my Crockpot. The words "Fix it and Forget it" make my heart sing. So when I found this Primal Pot Roast recipe from the Primal Blueprint Cookbook, I decided to give it a try.

Back in the Day, I used to make Roast with Lipton's Onion Soup Mix, white potatoes, carrots, and...... homemade biscuits...mmmmm..... ok, that's a No-Go these days. My Gluten-sensitive stomach would hate me for that meal!

This Roast is mouth-wateringly delicious and so easy it's ridiculous! Here's the recipe:

Primal Pot Roast
Combine the following in a small bowl and rub it on both sides of the gigantic piece of meat (3-4lbs of beef or bison chuck).
1 tsp dried thyme
1 tsp crushed Rosemary
1 TBSP Paprika
1 TBSP Sea Salt
1 tsp freshly ground black pepper

****Here's the super important trick for cooking meat in the Crockpot:
Brown it for a few minutes on each side. I swear it makes it moister (is that a word?)

Place meat into Crockpot, top with an onion cut into slivers, 5 minced garlic cloves, and pour a cup of water, beef, or Chicken stock (my fave) over the top.

Set the timer for 6-7 hours on LOW.

Walk away!

Come back about 30 minutes till dinnertime, and make some kind of yummy side dish. Here is my all time fave. I buy a huge package of Brussel Sprouts at Costco and eat them all week. Can't get enough!

Wow! So that's how they grow!

Roasted Brussel Sprouts:
Cut the ends off of each Sprout and cut in half.
Get out a Cookie sheet and throw enough Olive oil in it so when you tip it all directions it covers it with a thin layer of oil.
Place the Sprouts flat side down on the Sheet.
Bake at 375 for about 15 min.
Take out Sheet and turn them all over to face up.
Put back in oven for about 6-7 min.
Take out, sprinkle with Sea Salt.
Try not to eat them all in one sitting.

I make this Roast and Sprouts on Mondays, my busiest day, and I eat on it for the rest of the week. Perf!

Do you have Issues?!

2011-03-22T19:46:00.000-07:00

Who needs taco shells?! Use Romaine hearts!

Gotcha! I'm not talking psychotherapy. I'm talking FOOD!

Most people only think they have an issue if they have a food "allergy". There are so many terms out there:

Allergy

Sensitivity

Intolerance

What does it all mean?! A true food allergy is when your body actually releases histamines and you have a true allergic reaction- hives, trouble breathing, etc. A true food allergy is usually life-threatening. Think of people with nut or shellfish allergies. They usually carry Epi-pens with them!

A Food Intolerance is more of a discomfort such as a Lactose Intolerance- gas, bloating, stomach cramping, diarrhea. While not life-threatening, a food intolerance can plain HURT! I experience this with dairy. It is awful, but it goes away in a few hours. What doesn't go away is the persistent inflammation in your gut caused by constantly ingesting the dairy or whatever you are sensitive to. This can eventually lead to a host of other problems with autoimmunity like cancer, diabetes, infertility, etc. (read more here)

Tonight, one of my bootcampers, Cassie, told us that her daughter recently cut out dairy and gluten since seeing the amazing results Cassie had with going Paleo. Here is her daughter's direct quote:

"In only 3 days I feel soooo much better! I can't believe how good I feel. I have no digestive problems and much more energy"

In only 3 days!!!

So if you've been wondering if Paleo is right for you, give it a try- you never know what you'll discover!

Travel WODs

2011-03-16T19:14:00.000-07:00

Balance, coordination, agility....

It's Spring Break, and some of you out there are traveling (lucky!) and looking for some WODs to do in your hotel room or maybe in your parents' garage. Here are some ideas for you- have fun!

Run 1/2 mile 50 air squats - 3 rounds.
10 push-ups 10 sit ups 10 squats - 10 rounds.
200 air squats for time.
"Susan" Run 200m 10 squats 10 push ups 5 rounds.
Sprint 200m and do 25 push ups, 3 rounds.
10 Handstand push ups and a 200m run 3 rounds.
Tabata squats and tabata pushups.
5 push ups 5 squats 5 sit ups, 20 rounds.
Walk 100 meters on your hands, even if it is 2 meters at a time.
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
Invisible Fran...21-15-9 of air squats and push ups for time.
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
Run 1 mile for time.
10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.
3 vertical jumps 3 squats 3 long jumps - 5 rounds.
Handstand 30 seconds and 10 squats, 8 rounds.
10 push-ups 100M dash 10x.

8 is Enough!

2011-03-14T11:42:00.000-07:00

Working on Turkish Get-ups

I'm so proud of my Ladies at Barton Hills! They are dedicated, hard working, and always up for a challenge! Here is the workout we did yesterday:

8 is Enough

You have 2 minutes to complete the following.

Every 2 minutes starts a new round for (12 minutes).

The faster you go, the more rest time you have!

8 pushups

8 situps

8 burpees

8 mountain climbers

Spring has sprung! Come join us at Barton Hills Elementary on Tue/Thurs from 6-7pm

For more info on how to sign-up, go here!

4 Things Women Should be Doing

2011-03-01T07:06:00.000-08:00

I found this article on Yahoo this morning. Finally the mainstream press is catching on! Yay Crossfit!!

If your workouts consist of doing light weights and steady-state cardio, you might be in for some bad news: These things alone won’t likely get you the results you’re after, say experts. To increase your fitness level, burn fat, and improve muscle tone, you’ve got to step up your game.

Here are four things women tend to skip that can deliver serious results.

1. High-intensity training.

All that time coasting on the elliptical at a comfortable pace probably hasn’t done much for your body, says Panama-based trainer Belinda Benn, creator of the Breakthrough Physique home fitness system. In fact, the biggest mistake women make in their training is not exercising with enough intensity, she says.

High-intensity interval training, or HIIT, is typically a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. “High-intensity interval training is the best way to improve your overall fitness, burn fat, and stimulate your hormones for a stronger body,” says Benn.

How to tell if you’re training hard enough? Look to your body for clues, Benn says. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. “If you feel nothing,” Benn says, “you probably didn’t work out hard enough.”

2. Heavier lifting.

For most women, a typical weight-training session equals light dumbbell exercises, says Toronto-based strength and conditioning specialist Craig Ballantyne, creator of the Turbulence Training Program. But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat, he says. Lifting heavier will also increase your strength and muscle definition.

Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up.

3. Upper body workouts.

Women tend to store body fat around the waist, hips, and thighs, so that’s where they typically focus their exercise efforts—neglecting their upper bodies, Benn says.

But you can’t spot-reduce fat, and sticking with what’s easy can stunt your progress, says Benn. Because you may feel weak while attempting pull-ups for the first time, Benn suggests doing the hard stuff at the start of your workout, “when you’re freshest and feeling mentally strong.”

“Focusing on underdeveloped muscles will improve the contours of your body,” Benn says.

4. Training with a barbell.

Think barbells are synonymous with back-breaking chest presses? Not so. “You can do a tremendous workout just with a barbell,” Benn says. “If you’re holding a bar rather than using two separate weights, it forces you to get your body in sync.”

Barbells are great for both upper- and lower-body exercises. Balancing one across your shoulders while doing squats, lunges, or walking lunges helps develop posture and balance, Benn says.

If you’re flirting with a barbell for the first time, go as light as you need to. Even 10 pounds is a good start.

Bonus tip:

If you’re worried you’ll bulk up with any of these exercises, consider your body type. Benn says women generally fall into two categories: those who build muscle easily, and those who don’t. If you build muscle easily, she suggests emphasizing high-intensity exercises. If you develop muscle slowly, you’ll benefit from spending more time on heavy lifting.

Natural Cures for Cold and Flu Season

2011-02-17T20:36:00.000-08:00

This stuff is supposed to be awesome! I didn't realize I had the Flu otherwise I would have taken it-*forehead slap*

The past few weeks have been crazy- both my kids have been sick, and I got my very first ever case of the Flu. I haven't been to the Gym in about 2 weeks, but have done a few Garage WODs here and there. It's funny- in the past 2 years I don't think I've ever taken this much time off of Crossfit. All the little nagging aches and pains are gone, and even though I'm a bit weaker, I actually feel good~ ready to get back to it!

Here are a few things I recommend if you start to feel under the weather:

GSE: Grapefruit Seed Extract antibiotic, antifungal, antimicrobial, anti-everything!~ 15 drops in 4 oz. of OJ (it has to be OJ. This stuff is strong and nasty!)

Colloidal Silver: A natural antibiotic~ 1 tsp per day

Vitamin D3: I take 4,000 IU per day~ most illnesses can be traced back to a lack of Vit D

And, like your mama always said- plenty of rest... I got so much "rest" that I am now completely caught up on every single season of every single Real Housewives show out there. Um, did I just admit that?!

Meet Cassie!

2011-02-08T06:48:00.000-08:00

Cassie- July 2010

Cassie has been training with me since May 2010. She is a hard worker who always is first to grab the heavier weights! Cassie is a motivator to the rest of the group, and she was the only one to show up last week in the freezing cold weather!

Cassie Feb 2011

Recently Cassie decided to take on the Trojan Challenge and has had phenomenal results! Here is what she had to say about making the switch to Paleo:

"I have always been active and a big proponent of exercise and eating right. Since joining Crossfit - specifically Kat's Bootcamp coupled with the Trojan Challenge - I am stronger than ever and am much more energetic. I've changed my diet to include more protein, especially in the morning, and have cut out virtually all gluten and dairy while adding tons of veggies. So far, I have lost 5 pounds (I think now it's more like 7 or 8!) and am feeling much leaner - especially around my middle! In just a few short weeks, these small changes to my fitness regime have made an amazing impact."

Congratulations Cassie! I'm so proud of you and I can't wait to see your results on March 5!

What Happens in Your Body Within 1 Hour of Ingesting Soda

2011-01-13T09:14:00.000-08:00

According to the Nutrition Research Center, this is what happens to your body within 1 hour of drinking a can of soda:

-10 minutes: 10 teaspoons of sugar hit your system, which is 100 percent of your recommended daily intake. You'd normally vomit from such an intake, but the phosphoric acid cuts the flavor.

-20 minutes: Your blood sugar skyrockets. Your liver attempts to maximize insulin production in order to turn high levels of sugar into fat.

-40 minutes: As your body finishes absorbing the caffeine, your pupils dilate, your blood pressure rises, and your liver pumps more sugar into the bloodstream. Adenosine receptors in your brain are blocked preventing you from feeling how tired you may actually be.

-45 minutes: Your body increases dopamine production, causing you to feel pleasure and adding to the addictiveness of the beverage. This physical neuro response works the same way as it would if we were consuming heroin.

>60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, which boosts your metabolism a bit further. High doses of sugar and artificial sweeteners compound this effect, increasing the urinary excretion of calcium. The caffeine’s diuretic properties come into play. (You have to GO!) Your body will eliminate the bonded calcium, magnesium and zinc that was otherwise heading to your bones. And you will also flush out the sodium, electrolytes and water. Your body has eliminated the water that was in the soda. And in the process it was infused with nutrients and minerals your body would have otherwise used to hydrate your system or build body cells, bones, teeth.

-60 minutes: The sugar crash begins. You may become irritable and/or sluggish. You start feeling like crap. Time to grab another?

-Courtesy of Peaceful Parenting

Winning Over Picky Eaters

2011-01-11T13:34:00.000-08:00

My Picky Eater- at least she has style!

I admit it. I'm obsessed. I am bound and determined to win my daughter over to a more Paleo-(ish) lifestyle this year.

This is pretty much how she looks when I get her to try something new.

My son, Arlo? Dream eater. That boy will eat ANYTHING.

He loves it. Really.

This is his response to a Paleo Pumpkin Bread that was so horrible even I wouldn't eat it! It was as dense as a brick!

I would say my kids eat better than most. But it's just time. I went Paleo almost 2 years ago, my husband joined in a year ago. I just found out I have some major gluten issues. It's time, people.

So where do you start? That is always my biggest dilemma. One of my biggest peeves is when people (who usually don't even have kids) say things like "Just serve them what you are eating. if they are hungry they will eat it. If not, they can just starve."

That doesn't really work for me. I think my kids need to be involved in the process of meal-making and meal planning. I also believe that slow integration of things works best for my particular kids. Moving on.

I decided to approach this just like we do with new clients at the gym. We ask them to start with breakfast. Usually my kids have waffles, oatmeal, or pancakes with a protein on the side. This is what Lily has been eating the past week or so:

An organic cheesestick wrapped in ham, honeydew, and maybe a boiled egg- we still have dairy in there, but that's the only dairy she eats during the day and we've eliminated the bread- score!

Arlo hates cheese, so he eats ham, honeydew, and either an egg or some Kefir.

So that's where I'm starting. I got super creative last week and pulled out some of my old teacher tricks when I was trying to get her to try nuts. I made a chart of all the nuts and all of our family members' names. Everyone had to try the various nuts and put a smiley face if they liked it, a sad face if they didn't. You know what? She actually tried them all and there was ONE lonely smiley face- score!

On the menu tonight: Spaghetti Squash with Grassfed beef and tomato sauce, Sauteed kale

New Crossfit Central Bootcamp!

2010-12-16T12:43:00.000-08:00

Elizabeth, Brooke, and Cassie gettin' it done!

I am very excited to announce that my bootcamp is now a Crossfit Central Relentless Bootcamp! 2011 is going to be a great year all around. If you are looking for an evening bootcamp in South Austin, come check us out! Here are the details:

Days: Tue/Thurs

Time: 6-7pm

Location: Barton Hills Elementary (map)

This is also the first Crossfit Central Women's Only Bootcamp!

For more info and to sign up, click on the pic below:

If you have any questions, contact me at KatGrosshaupt@me.com- see you in January!

Mother/Daughter WOD!

2010-11-08T20:10:00.000-08:00

Lily was excited to mark off each round

This morning I accidentally slept in- like most of the world, my iphone had a glitch and I didn't make it to the gym in time for my class. I hate missing my Crossfit class and, because of this thing called Life, 5:30am is the only time I can go- needless to say, I was slightly pissed...

Today was also a school holiday for my daughter, so I decided we would take my son to preschool and enjoy the morning together...... doing a Driveway WOD!

I had to first get it through my head that I may not get the most intense workout ever, but that we were going to have a good time. Lily is really into jumping rope, so our WOD looked like this:

Me: Lily:
30 Double unders 10 jump rope attempts
15 Pullups 6 pullups using my hands to stand on
3 rounds ride her bike down the driveway a few times while I'm finishing my
pullups

Next it was ab work time. I made the mistake of thinking I could do some Medball situps and throw the ball to her on the way up. Um, 6 lbs is actually a lot for a 5 year old to catch- she fell over when I threw it to her! Note to self....

She did help me count my reps and attempted to do a few Russian Twists and mountain climbers. And you know what? In the end it's really all about getting her to see exercise in a fun way and to get excited about it like I am. I know we are setting a good example for our kids- I mean, come on- they love Burpees!

All in a day's work

Crossfit Training Myths

2010-10-13T19:59:00.000-07:00

Yes, these ladies lift heavy!

I came across this post on the Oakland County Crossfit site. I hate just copying and pasting someone else's words, but I actually have been thinking about this particular topic a lot in the last few days. So, thank you, OCCrossfit, for putting together a very timely and well-written post!

Please post your thoughts to comments. We'd love to hear them!

"As I was pondering what to write for today’s post I noticed an article posted to FaceBook by D-Pain (aka Dana). It is titled” “LIES IN THE GYM”. It shows us that one does not have to go far in the average gym (obviously not a CrossFit Gym) to find someone willing to hand out bad information. This article outlines many of the myths that women are hearing about fitness and strength training.

Let me summarize several of the myths this article touches on.

1. Weight training will make you huge and masculine.

2. Men Train. Women Tone.

3. There is a difference between toning, sculpting and firming.

4. Women should stick to machines and stay away from free weights.

5. Women shouldn’t work on their leg and butt muscles, otherwise they’ll get to big.

6. Weight Training Turns Fat into Muscle

7. Women should only lift light weights to not get “bulky”

To quote a famous fitness author, “Women are not a special population. They are half the population.” In an article written by Mark Rippetoe he points out that Women DO respond to heavy physical stress (i.e. lifting heavy shit) differently than men. However, women get the best results when they train for performance (the whole premise of CrossFit and what we do), because even though there are differences between men’s and women’s response to training, there is no difference in the quality of the exercise needed to produce the stress that causes our bodies to change. The different responses men and women see in training are not the ones that the industry, media and popular culture have presented as fact. This unfortunately has had a detrimental effect on women’s training.

The answer to our questions on how to get there are right in front of us. The results, in terms of both performance and aesthetics, admired by the vast majority of women, continue to be routinely produced by advanced athletic programs. Which then amazes me how “body-sculpting sessions or low intensity machine based circuit programs were the approach sold to the public. But then again, “easier” is easier to sell.

The fact is that aesthetics are best obtained from training for performance. It becomes very simple, if you want to look like a lean athlete (the standard most active women strive to emulate) you have to train like an athlete, and the unfortunate part is that most people lack the “sand” for that. Despite this unfortunate truth (most truths seem to fall into this category), the fitness industry continues to see appearances first, as though it is independent of performance. Appearance cannot be trained for. Think about it: I know how to make your squat stronger, but how do you program Bun Blaster sets and reps for a tight ass? I may be able to double your pull-ups in a month, but I don’t know how to give your back that V-Shape everyone craves without increasing your pull-ups. Every single aspect of programming for resistance training that works at all does so because it increases some aspect of performance, and appearance is a side effect of performance.

Carey Kepler, Jessica Sharratt, and Lindsey Smith

Appearance is a side effect of performance.

Appearance can’t change unless performance does, and the performance changes are what we quantify and what we program. Your appearance when fit is almost entirely a function of your genetics, which are expressed at their best only when your training is at it’s highest level, and this level is only obtainable from a program based on an improvement in your performance in the gym. To top it off the best improvements in the gym occur when participating in a program that looks more like performance athletics (i.e. CrossFit) that one that looks like waving your arms or legs around on a machine.

More Unfortunate Truths:

Your muscles cannot get longer without some rather radical orthopedic surgery.
Muscles don’t get leaner ….. you do!
There is no such thing as “firming & toning”. There is only stronger and weaker.
The vast majority of women cannot get large, masculine muscles from weight training. If it were that easy, I would have them!
Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and de-conditioned) and have found another excise to continue life sitting on their butts.
Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to see reasons to avoid hard physical exertion.

Come back tomorrow for part 2 of Women, CrossFit & Myths.

Life's Not Easy...And That's Ok

2010-09-28T20:19:00.000-07:00

"Often, life is not easy. But then, it doesn't really have to be easy to be great.

Meaningful achievement is never easy. And yet, as difficult as it is, that achievement will bring great satisfaction, value and inspiration to your life.

Relationships are not easy. However, those relationships can bring immense richness to every aspect of your existence.

It's not easy to stay disciplined or focused or physically fit. It's not easy to manage dozens of conflicting priorities.

Even so, when you choose to deal with life's challenges and difficulties as they come, you are able to transform them. You have the opportunity to transform those ups and downs, those frustrations, discomforts and inconveniences into genuine fulfillment.

Yes, many times life is not easy. And yet it is precisely because of the difficulties that you're able to make life great."

-- Ralph Marston

Read more:http://greatday.com/index.html#ixzz10suG5i4J

Hope you are having a great week!

Gettin' it Done!

2010-09-21T19:23:00.000-07:00

Cassie at the top of the KB swing

Emily knockin' out some KB pushups

I am so proud of my bootcampers! They have been working so hard all summer long and have seen some amazing results! As I get their success stories ready, I want to give a little taste of some things I've overheard lately in class:

"My pre-pregnancy pants are now too big!"

"I've had my work pants taken in 3 times now- I guess I gotta get new ones!"

"I shaved 20 minutes off my triathlon time from a year ago!"

And the best one:

"My husband said he'll pay double of whatever you charge so I can keep looking hot!"

Come join us for bootcamp on Thursdays 6:30pm at Barton Hills Elem. and on Saturdays 8:30am at Ramsey Park. Contact me for more details at KatGrosshaupt@me.com!

Yea Burpees!

2010-09-09T19:51:00.000-07:00

Visit sicfit.com for more Videos

I have been challenging my Bootcampers to do 25 Burpees at the end of each class as a "cool down" (ha!) The first few times there were a few groans, a lot of breaks taken, but tonight they did an amazing job!

A big shout out to Cassie who did all 25 unbroken! (picture coming soon...)

The Benefits of Burpees (taken from www.TheArtofManliness.com)

The burpee is the ultimate full body exercise. There’s a reason why football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities. Below we go into a few more details on the benefits of the burpee:

Strength. The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re pumping battery acid after you complete a set of burpees.

Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.

Conditioning. Many men today spend hours a week in the gym sculpting washboard abs and bowling ball biceps. While those muscles look nice, they don’t do much for you when you have to split a giant pile of wood or even save your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. They’re also a great exercise to include in football conditioning drills.

Free. There are no fancy gizmos, classes or gym memberships required to perform a burpee. All you need is your body, a floor, and an iron will.

Portable. You can do this exercise anywhere. On the road? Bust some out in the hotel room. Don’t have a gym membership? Get your burpee on at the park. In prison? Do them in your cell.

Through a Different Lens

2010-08-17T19:47:00.000-07:00

This is so timely in my life. It's from The Daily Motivator. Hope you like it!

Life is all in how you look at it. Through the way you choose to look at it, you can make your life into anything you wish.
What if you could transform your resentment for having to do something into enthusiasm for getting it done? The powerful and amazing thing is, you can.
Instead of being angry about something that's happened, you can be determined to make it right. Instead of being disappointed by the setbacks, you can be motivated by the new possibilities they've created.
What are you looking at, that looks difficult or painful or annoying or just plain impossible? What if you looked at it differently?
You can choose your perspective, you can choose your feelings, you can choose your thoughts, your words and your actions. No matter what life sends your way, you can choose how to look at it and what to do with it.
Get in the habit of looking at life with love and gratitude, and with enthusiasm for the positive possibilities. When you look, see the life you wish to live, for you have what it takes to make it be.
-- Ralph Marston

Read more:http://greatday.com/index.html#ixzz0wvBdYYTe

What Motivates You?

2010-08-03T19:12:00.000-07:00

Me on vacation.....I was just getting around to doing some burpees... can you hand me a beer?!

I would love to say I have an abundance of intrinsic motivation- 30 day Paleo Challenge? No sweat. Working out every day in my garage? Done.

Unfortunately that's just not me. It took me a looooong time to come to terms with that. I would make these lofty goals for myself and then beat myself up when I quit or didn't achieve the desired outcome. What I learned is that goals need to be

Realistic

Achievable

and

Realistic

I know. I said that twice. Realistically are you going to work out every day on your vacation?
Realistically, are you going to go to bed at 8pm 7 days a week? Come on people!
It's one thing to live a healthy lifestyle, but there has to be some balance in it all too.

That was a really roundabout way of getting to my point- I have embarked on (another) 28 Day Paleo-ish Challenge. I like it for a few reasons:
1. There is a cheat meal once a week
2. I have to show my food log to my fellow O'Dark 30 Team Members every week
3. There is money involved

Challenges are best when done with friends like these:

Ladies of ODark 30!

Read about the details on Coach Jessica's blog. And hey, you can get your own challenge together with some friends- and throw some money in the pot- it makes all the difference!

Sugar Addict No More!

2010-07-21T13:03:00.000-07:00

Ok, so I didn't realize how completely addicted I was to sugar until the past ~~few days~~ um, ok, a month.
This summer has been really stressful for a few reasons. Here are two of them:

I have been coaching more classes and absolutely loving it, but I haven't exactly been taking good care of ME. A brownie here, some ice cream there, and before you know it- BAM! Full on addict.

Last week we had nothing sweet in the house and I was seriously feinding like some kind of drug addict! I almost called my neighbor during the kids' naptime to see if she had anything chocolate in her house- WTF?!!

International Man of Mystery

My husband, if you recall, is doing his 24 Day Challenge and crushing it! He looks and feels amazing- but that's another story. He is on the 2nd phase of the Challenge and is taking his MNS3 packets (follow the link to read more about it). I decided to steal some...

This is good stuff. I took it last year and had major fat loss, but decided to give it a break for a while- which you should do with supplements from time to time. Anyway, I decided to get some good core nutrition in my body and see what happens.

It's been 4 days now on the MNS3 and I just realized I haven't touched sugar in 4 days! Not even a craving!!

This stuff WORKS. I had forgotten how amazing I feel when I'm taking it- more energy, no sugar or carb cravings, and (fingers crossed) hopefully fat loss.

As for Tommy, he said he hasn't felt this good since he went on a Pop Tart fast in his early 20s-(you think I'm kidding)

If you are interested in MNS3 or the 24 Day Challenge, let me know!

It'll kick start your life!

Om, Baby

2010-07-13T20:18:00.000-07:00

Tonight I went to yoga. I LOVE my yoga practice, but it's gone by the wayside for, oh about 3 months. Yoga makes me feel grounded. It is meditative. I always feel like a sponge that has been wrung out- allowing fresh blood and oxygen to seep back into my body. Someone once said that yoga is like a massage on the inside. I like that!

My favorite form of yoga is Ashtanga, and my favorite Ashtanga teacher is Matt Borer over at Austin Kula Yoga. Matt is a calming presence, not annoyingly full of himself like some yoga teachers, but also funny and playful. You should check him out...

But back to me :)
Tonight I was able to calm my brain a little. Get outside my head. Concentrate on my breathing and alignment. No thinking about making dinner, laundry, emails, or my unfinished to-do list. At the end of the 90 minute class, I felt like I had been exorcised- all my crabbiness and irritation left- and I feel so much lighter and peaceful.

In the day-to-day chaos that is Life, I need to remember to take some time to check-in with my body, my mind, and my well-being. It will make all the difference!

A peaceful Mama makes for a peaceful Household (I made that up)

Small Changes Make a HUGE Difference!

2010-07-08T13:11:00.000-07:00

Tommy (my husband) just started the 24 Day Challenge on Monday. He is in the first phase- The Cleanse Phase- which includes drinking a Fiber drink first thing in the morning followed by a Meal Replacement Shake that is packed with 24 grams of protein. This is what he had to say this morning:

"You know, the past few days it seems like my day has really gotten off to a better start. Usually I drink my coffee on the way to work and by the time I get there I'm all jacked up and don't eat my breakfast until a few hours later.

But since I've been drinking the Shake on the way to work, I actually feel more focused and satiated and my days have been starting off not as hectic and jacked up from all the coffee and no food!"

Wow! Mind you, my husband is NOT the kind of guy who is overly excited about things, but he is pleasantly surprised at how good he feels in just a few days.

Tonight we are taking his pre-measurements and "before" pictures- I see big changes ahead!

Food Logs = Big Success!

2010-07-06T19:32:00.000-07:00

Last week was the start of July programs and I am challenging everyone to begin Food Logging. For the next few days, write down everything you eat. That's the first step. You have to see where you've been so you know where you're going!

Food Logging is an amazingly effective way to get results- whether you are looking to lose weight or gain more energy- let me see what you are eating! We'll get you on the right track.

New Location!

2010-06-08T12:02:00.000-07:00

Good job Ladies!

Starting this Thursday June 10, we will be meeting at Barton Hills Elementary (map) at the same time- 6:30-7:30 pm.

Also, our FREE Saturday Bootcamp will begin an hour earlier at 8am at Ramsey Park (map). It's getting hot very early these days!!

Take advantage of my introductory pricing for a few more weeks: 10 classes for $100. As of July 1, the prices will go up slightly.

If you have any questions, please email me at KatGrosshaupt@me.com

Hope to see you out there!

What Goes on at These Bootcamps?!

2010-06-03T14:07:00.000-07:00

"What exactly goes on at Bootcamp?"

"Will it be too hard for me?"

These are common questions that I get, so I'm gonna break down a typical bootcamp class!

A Bootcamp class consists of a few smaller WODs- don't be fooled, though, we are constantly moving! I had been doing Indoor Crossfit workouts for a year before I attended my first bootcamp. I thought I was in great shape- Bootcamp kicked my butt!! I was gasping for air in the first 5 minutes!

One of the best things about our workouts is that it can be scaled to any ability. Here is an example of a WOD we did on Tuesday:

20 Kettlebell swings

10 Lunge jumps

5 Pushups

3 rounds

For the beginner athlete, you can swing a light kettlebell or even a dumbell. For the more advanced athlete, go heavy! The pushups can be on the knees for the beginner, on the toes for more advanced. The workout is timed, so you are only competing against the clock!

After that, we did some ab work with medicine balls:

3-tap toss to Partner...10 each side

Around-the-Worlds....20 each

2 rounds

Finally, we finished by doing a few box jumps (or step-ups).

Look like fun? Come try a FREE class. I'd love to have you!

Tues/Thurs. 6:30-7:30pm

West Enfield Park

Gettin' it Done!

2010-06-01T13:14:00.000-07:00

Can you believe it's June 1??!!

It's time to get in gear for summer! These ladies are gettin' it done...and their hard work is already paying off.

Carli: "I ran 4 miles the other day for the first time in years!"

Emily: "My husband says he can already see muscles that were in hiding!"

Dana: "I enjoy coming to class- it's really fun!"

Come join us on Tues./Thurs at West Enfield Park at 6:30pm

Take advantage of my summertime special: 10 classes for $100.....what a deal!

Advocare 24 Day Challenge!

2010-05-25T12:13:00.000-07:00

Are you ready for a Challenge? Are you ready to get your body into gear?

Join me on June 8th to kick off an Advocare 24 day Challenge! Don't worry, I'm going to be doing it too!

Days 1-10 are a Cleansing Phase.

Days 11-24 will fuel your body with all the nutrition and energy you need in order to look and feel your best!

Advocare is amazing and helped me shed weight, bodyfat, and 4 dress sizes-follow the link to read my story!

I know, you want to know "How much?!" Only $8 per day. Less than a latte and a couple of tacos!

To get started, contact me at KatGrosshaupt@me.com

What Should I Eat?! Getting Started

2010-05-22T10:36:00.000-07:00

Browsing the Nutrtition section of your local bookstore can be a real nightmare. There are literally hundreds of books out there about what to eat (or not eat). There are so many schools of thought as to diet and exercise. It's hard to know what works and how to incorporate it into our lives.

Most people hear the word "diet" and immediately get anxious.

What do I have to give up?

What weird things do I have to eat?

Will I be hungry all the time?

Will I have to make separate meals for my family?

I'm here to tell you that it can all be done quite easily. It does take a little planning, a little patience, and some trust!

My family and I follow a Paleo-ish diet. What does that entail?

Here's the shortened version: Eat Meat, veggies, fruit, good fats (avacado,nuts, coconut oil/milk, etc.)

Avoid: Grains, dairy, legumes, sugar, and processed/fake foods

Yes, it was hard at first! I used to LOVE cheese. And bagels. And tortillas. And sugar!

Do I completely avoid all these things all the time? NO!!

Do I avoid these things about 90% of the time? Yes.

I urge you to try this out for a month. See how you feel. Maybe this way of eating is for you. Maybe it isn't. But I tell you what happened to me...

After a month of eliminating dairy and grains, that heartburn-y, gass-y, bloated feeling I thought was just a normal part of my life- was gone. The constipation I thought was normal- was gone. The weight I'd been holding on to- GONE!

I will be posting recipe ideas to help you get started. And it is a little tricky at first, but it does get better. And pretty soon, like my husband said after his Chimichanga at Maudie's last night:

"Screw this. It makes my body hurt too much to eat like this! It's not worth it..."

Here are a few websites to get you started:

Robb Wolf

Primal Eating Modern Table

Mark's Daily Apple

Remember: Baby steps! We all have to start somewhere...

Have a great weekend :)

Get Your Sweat On!!

2010-05-17T19:16:00.000-07:00

FitLife Bootcamp is in full swing!

Come out tomorrow to West Enfield Park to try out my Women's Only Bootcamp....

New time: 6:30 - 7:30pm

Days: Tue/Thurs

Bring a towel, water, and a friend if you want! The first class is always FREE and we have a lot of fun :)

Saturday morning Bootcamp will continue through (at least) June 26 at Ramsey Park....9am!

Contact me for more info: KatGrosshaupt@me.com

It's the Little Things

2010-05-14T12:09:00.001-07:00

I'm listening to The Slight Edge - for about the 4th time. There are so many little nuggets that I take away each time I listen.

My favorite is the concept of Compounding Interest. It's the littlest of things we do (or don't do!) each and every day that, after compounding, have a big effect on our lives.

Take exercise, for example. You decide to begin an exercise program on May 1. You definitely don't see anything different that day in your physique. In fact, you are probably very sore on May 2! But what happens if you keep exercising 3 times a week for the entire month of May?

On June 1, you notice your pants are a little looser. Your clothes fit better, and you are able to do way more than on May 1! Amazing!

What happens on July 1? August 1? September 1?

Results keep compounding. Day. after day. after day.

But...... it's important to be PATIENT!

Don't base your results on the scale. Look at how your clothes fit and, most importantly, how you FEEL.

The picture above is me in Feb.2009. I had just started Crossfit and was really out of shape and I remember feeling like I was never going to see results. Would I ever be able to do a pushup on my toes? Would I ever be able to do a (gulp) pullup?!

Yes. and Yes!

Remember... It's the little things you do (or don't do) that make all the difference.

"Perseverance is not a long race; It's many short races, one after the other."

-Walter Elliot

FitLife Challenge Begins!

2010-05-10T12:39:00.000-07:00

This weekend we had 8 people come out to Ramsey Park for our FitLife Kickoff. It was a lot of fun!

Join us next Saturday May 15 at 9am for a FREE Bootcamp class.

My Women's Only Bootcamp will begin this week on Tue/Thurs. at West Enfield Park 6pm.

Contact me at KatGrosshaupt@me.com if you'd like to come!

FitLife Bootcamp Challenge!

2010-05-07T09:26:00.000-07:00

Tomorrow is the kickoff of the FitLife 7 Week Challenge!

I am hosting a Women's Only Bootcamp challenge for anyone ready to get fit for summer.

You will be challenged

You will have fun

You will see huge results

You will NOT want to miss it!

Join us at Ramsey Park at 9am tomorow May 8 for a FREE workout.

Class Times:

Tuesdays/Thursdays 6-7pm

Saturdays 9am

Location:

West Enfield Park

Cost:

$199 for Unlimited Classes during the 7 Week Challenge

10 class pass for $99

For more info, contact me at KatGrosshaupt@me.com

See you there!!

Just Kidding

2010-05-06T20:05:00.000-07:00

This picture has nothing to do with this post, but it is my very best friend since 7th grade and I love her!

Well, I was about to post a really long inspirational post, but then I looked over at the WOD for tomorrow- 21-15-9 Thrusters and Burpees - and I think I need to go to bed......!!

So tomorrow will be a day of blogging. With lots of caffeine.

Have a great Friday!

Gettin' Back on the Wagon

2010-04-15T13:09:00.000-07:00

Well, the Great Paleo Challenge had to be put on hold for a bit. I got a gross Stomach Bug on Easter weekend and it took about a week to recover! At first I was annoyed and stressed out about falling off the wagon, but you know what? Such is life. I just had to put it behind me and get back up.

So here I am, ready to start again. It's April 15 and I'm going to revise my plan a bit. I'm going for a 2 week challenge. This will be perfect for the end of the month Crossfit Central Spring Cleansing.

It's not how many times you fall, but how many times you get back up...

Paleo Challenge: Day 3

2010-03-31T19:12:00.000-07:00

The ladies of O'Dark 30- yall are an inspiration!

"The right choices and the wrong choices you make at the moment will have little or no noticeable impact on how your day goes for you. Nor tomorrow, nor the next day. No applause, no cheers, no screams, no life of death results played out in Technicolor. But it is precisely those very same, undramatic, seemingly insignificant actions that, when compounded over time, will dramatically affect how your life turns out."- from The Slight Edge by Jeff Olson

I have to admit, it's been a rough past few days. My head is pounding. I walked through Whole Foods today and wanted to eat everything in sight. I'm even having weird dreams. I know it's just my body de-toxing, but jeez!!

Here's where things get tricky- since I am a Mom of two young children, I indulge them in a treat now and then. Yesterday we went to Starbucks after ballet and I got them a donut. Usually I split it into thirds- we each get some. But yesterday I just split it in half. And drooled. I usually would have said "It's just 3 bites. No big deal." But 3 bites here. 3 bites there and you've somehow eaten an entire dozen donuts.

It's the power of Compounding!

See, it's the small things done on a daily basis that really change your life. For example, a month ago, I decided I was going to make my bed every day. That may seem like a really small, insignificant task- how could it possibly change my life?

What happened was that it started to make me feel more complete in the mornings. Sure, the rest of my room was a mess. But it started to put me in a good mood and get me off to the right start in the morning- an easy accomplishment to set the pace for my day.

Anyway, back to the donuts.... I was able to hold myself back and not indulge! And I know that by the end of the 30 days, my willpower will have compounded itself beyond measure!!

Paleo Challenge: Day 1

2010-03-29T12:13:00.000-07:00

My daughter, licking the chocolate fondu plate.... pretty much what I've been feeling like lately!

The past few weeks I've really let my diet go to pot. After Sectionals, I spent a few days indulging- a little Key Lime Pie (my fave), a few fries, and before I knew it I was in a tailspin! So.... I decided to do a 30 day Paleo Challenge to recharge and revamp. I notice that lately I'm more irritable, not sleeping well, and well, kinda bloated!

For the next 4 weeks, I will

Cut out the sugar
Increase the veggies and water intake
Absolutely no grains or corn
Plan meals for the entire week and be a Gold Star Food Logger

I will also be working towards doing Angie as Rx in 3 months (June) under 20:00. That means I need to focus on my strength (pullups) and stop being Complacent!

Aaahh Rest...

2010-03-16T18:43:00.000-07:00

Here are some of the things I have been doing the past few days:

Drank a margarita (see above)
Ate a cheesy Mexican meal
Slept in the past few days until 7am!!
Taken a few naps
Stretched
Made cookies with the kids (including eating some)
Didn't make a To-Do list
I'm about to sit down with my husband and watch my first movie in months- woohoo!

It has been nice to let my brain and my body rest and recover. But I gotta tell you, I'm itchin' to get back in the gym!

My First Birth as a Doula

2010-03-15T12:39:00.000-07:00

The past few days have been full of emotion for me. As you (may) know, I recently became a Doula. I have been teaching Hypnobirthing for almost 2 years, so I decided to expand my services. I really want to be with my Moms in their labors as both support and advocate. My first client (we'll call her Ann) was due on March 22. Most first time moms go an average of 41.5 weeks, so I figured I was safe that she wouldn't need me during Sectionals.

Oh Universe. How funny you are!

She texted me on Thursday night at midnight saying she was having contractions. The first thing I thought was, "Oh no! I don't have my doula bag all packed!" So I got up and got some clothes and food ready in case I needed to jet out the door in the middle of the night. I tossed and turned most of the night waking up at 7am to text her to see what was up.

Ann sounded like she was still in Early labor (which could go on for a while) so I got up, got the kids ready and sent them off to Preschool. This was my big rest day before Sectionals, and I didn't really think I would just be laying around all day anyway. I had a private class to teach in the morning, last minute running around to do, etc. So "rest" was a bit iffy.

At 11am after my private, I called Ann's sister to check in. She said Ann was resting but still having irregular contractions. We decided it was time to head over to the Birthing Center since it was Friday- Spring Break and SXSW traffic was already getting bad!

As I was gathering my things, I began to feel the enormity of this situation I was about to enter. I was about to be a part of a huge, life-changing experience in this woman's life. I could go on and on about the experience of childbirth. You emerge as a different person after having a baby. It is a rite of passage that women before you have been going through since the dawn of time.

Here is a quote that sums it up quite nicely:

"The moment a child is born, a mother is born. She never existed before. The woman existed, but the mother. Never. A mother is something absolutely new." ---Rajneesh

I have been through two births myself. But watching another woman go through this process was something completely different. It was amazing. It was heart-breaking. It was beautiful. It was transformative.

When I arrived, Ann was sitting on a chair moaning. Not in a painful way, but in a good way. Birth is a primitive act and the key to a successful natural birth is to surrender to that primitive part of yourself. I'm not going to re-enact the entire thing, but it was a cooperative effort on the part of all three of us. Her husband would support her for a while then I would take over. Sometimes we would both lay hands on her to help her relax. It was hard for me to know when to back off. I definitely didn't want to be in the way of their intimacy. Birth is very intimate, and you can see a stronger bond form between husband and wife in the process of labor.

As I looked at my watch, I realized I was missing the packet pickup for Sectionals. It was 6pm. But it really didn't matter. More on that later. I was content to be where I was and I was focused on the present.

Ann began to push around 6:45. The next 30 minutes were by far the most intense and miraculous part of the whole birth. I am not a shy person so I watched in amazement as she pushed that baby out!! I got to see the first bits of head as it emerged with each contraction then went back in a bit. 2 steps forward, 1 step back. The baby's head slowly began to crown- there was so much hair on his little head! Ann was doing great. This is by far the most intense part of labor. The head emerged- we could see his little ear, then his cheek. Finally the rest of his body slipped out and holy shit! there was a baby!

The midwife placed him on Ann's chest covered by a towel. They didn't know the sex of the baby, and I was so worried that I was going to spoil it by accident! I didn't even see the "parts" since the towel was over it. But of course I was like "did you look?!" "what is it?!"

It was a boy! A beautiful little boy.

I am so grateful and honored that I got to be a part of this birth. I still can't even put into words what it was like to be there, to be part of it, and to witness this amazing feat of strength and beauty that was so transformative for this woman. I look forward to the next birth with bated breath. I hope I can continue to serve women in this way. To be a calming presence. To be a loving guide, and to be of humble assistance to their Partner as well.

And that was just on Friday!!

Next up, Sectionals.... a whole other kind of intensity!

The Journey

2010-02-25T12:12:00.000-08:00

I'm competing in Sectionals.

There. I said it. I've been reluctant to tell many people because I don't see myself as a stellar athlete like the other coaches at CF Central. I know. None of that matters. Just do your best. And I am. For sure. That's what I've realized.

As I was listening to Tony Robbins this morning, he talked about the Journey (of life) and how, often times, it is what you make of the Journey and what the Journey makes out of you that is more important than the end result.

Since January I have totally zoned in on my workouts. I have upped the ante. I have worked out twice a day at least two days per week. I have added a Tue/Thurs. A.M. class at Run-Tex. I have upped the weight when I didn't think I could lift it. I have been focused during my workouts when before I just came for a good workout. I've cried thinking there is no way I can do this. I have felt accomplished for breaking all my PRs. Yes. The Journey has already made me into a stronger person- mentally and physically. This preparation has taken me to a place where I wouldn't have gone if I didn't sign up for Sectionals.

Yet I am still. so. scared.

What if I can't lift the prescribed weight? What if I am last in every event?

I have to just push through those mental barriers. I can do it. In the end it's only Me against Myself.

Finding Balance

2010-02-18T18:22:00.000-08:00

Motherhood seems, many times, like a huge balancing act.

Kids.Partner.Work.Self-care.Food.House.Workouts.Family.Social.

Moms tend to put themselves last on the To-Do list. By the time everyone is fed, clothed, and tended to emotionally, spiritually, physically, etc. there isn't much left for You.

According to the dictionary, the true meaning of balance is all about Harmonious Distribution. I like that. I'm striving to find more balance in my life, and it is an everyday struggle. As I add more to my plate, something else has to give. Do I stop or slow down on my personal goals or do I keep plunging forward as my family suffers? I know there is room for both. I know it will take dedication, planning, and a lot of support and teamwork with my husband.

How do you find balance?

Crossfit Mamas Bootcamp!

2010-01-06T12:07:00.000-08:00

Join the new Crossfit Mamas Bootcamp in Central Austin!

Tue/Thurs 6-7am

O'Henry Middle School Track (maps)

First class is FREE!

Contact me for more details:

KatGrosshaupt@CrossfitCentral.com

This class is for Mamas in all stages and phases, shapes and sizes. Pregnant Mamas also welcome. For more information, go here.

Make 2010 your best year yet!

Naptime WOD

2010-01-02T12:38:00.000-08:00

I made my first good decision of the New Year. Instead of the $88 Lululemon bag, I opted for the $30 Target bag and the Kettlebell that was on sale for $40! Score!

Saturday afternoon Naptime WOD:

20 KB swings

30 Pushups

40 Situps

50 Walking Lunges with KB

4 rounds

(If you don't have a Kettlebell, you can use dumbells.)

Crossfit Mamas begins Jan.12. This bootcamp class is open to all Mamas looking to get fit! Contact me for more details. KatGrosshaupt@Crossfitcentral.com

Lesson Learned

2009-12-26T18:52:00.000-08:00

"I'll just take a few days off"

"A few cookies won't hurt"

"A little queso isn't so bad"

These are a few things that went through my head over the last few days. A few tamales here, a little chips and queso there. A few cookies with the kids....then

BAM!

Last night as we came home from the in-laws' house, I began to feel so sick. I had to lie down to keep from throwing up. I had a sickly-sweet heartburn-like feeling in my stomach. My head was pounding. It all caught up with me.

Post-Gluttony Recovery WOD:

400m run

40 air squats

20 pushups

4 rounds

Remember, each day is a new day. Even if you over did it for a few days, just brush yourself off and get back into it- Your body will thank you!

Mmm...Cauliflower

2009-12-23T19:58:00.000-08:00

I love it when I can actually fool my daughter (with food, that is). She's almost 5 and pretty picky. Last night I made the infamous Cauliflower faux mashed potatoes and she liked them!

I've tried to make these several times and each time they are runny and not so good. This time I simplified the whole thing and, voila!

How-To:

1. Steam the chopped cauliflower

2. Throw steamed cauliflower in food processor with some butter, salt, and pepper

3. Eat

Many recipes for this dish call for milk or sour cream or other liquid. Don't do it! Don't add any extra liquid- that was my previous mistake.

Check out Mark's Daily Apple for more great tips.

Tommy's Paleo Challenge

2009-12-15T12:04:00.001-08:00

(My 4 yr. old took this picture btw)

My husband, Tommy, recently started a Paleo Challenge. He has seen the results I've had and it just makes sense to him to eat a really clean, non-processed diet. While I am extremely proud of him, I'm blown away by the sheer amount of food we've been eating for the past two weeks!!

This is where a Costco membership really pays off.

When I read Carey's post about going to HEB, I laughed out loud- cancer?! really?! But then after Tommy came back from HEB the next day, he said he was pretty amazed at what he saw on the conveyor belt. It was a far cry from what his cart looked like just two weeks prior.

So how is he doing with it?

He claims to be having some amazing sleep! I need to document all of his measurements, but he also says he feels less bloated and less of that overly-full feeling after meals. As someone who ate tortillas at nearly every meal, I'm super proud of him :)

Now if I can only get him to join a Crossfit class!

I'll keep you posted...

You Really Are What You Eat

2009-12-07T19:52:00.000-08:00

(I wish I would have thought of this. Priceless.)

"You are what you eat." Yeah, yeah... We've all heard it a thousand times.

Every cell in our body is made up of the micronutrients from whatever we are eating. Sure, Aspartame may be legal, but that doesn't mean it is good for you in any way.

From general health to mental health, overall wellness, moods, sexual function, sports performance, you name it- everything we ingest affects us.

I came across this post a few weeks ago on Robb Wolf's blog. I was blown away by this man's story and was even more committed to regulating my body through a Paleo approach.

Not too long after that, I came across this on Crystal's blog. If you haven't seen it, go there NOW! Absolutely amazing!

Have you been to the Paleo Blog yet?

Quote of the day: "If it's made by man, don't eat it." Fair enough.

Looking Back and Moving Forward

2009-11-24T12:47:00.000-08:00

This time of year always excites me- not because of the holidays per se, but because of the dawn of a new year. Since Carey has been doing Goal Setting workshops over the past year, I have been more in tune with my goals and am always setting new ones. However, I can't get away from the tradition of setting goals in the New Year.

One of my favorite traditions is for my husband and I to sit down together during the holidays to set short term and long term goals. I remember in January of 2004 deciding that we would try to have a baby that year. What usually happens is that, unless you make a conscious decision to do something, you'll just keep saying "one day..." Lily was born in February of 2005.

Something I have added to my Goal Setting sessions is "Accomplishments." I try to write down 3 accomplishments at the end of each month so that I can see not only where I am going, but where I've been.

So as the Holidays approach and life gets hectic, take some time to sit down and not only plan for the New Year but reflect on how far you've come!

Sometimes You've Just Gotta Chip Away...

2009-10-16T13:32:00.000-07:00

This morning's Crossfit Women workout was

Eva

800m run

30 KB swings (24kg)

30 pullups

5 rounds

It was an incredibly hard workout. And one that was mentally exhausting as well.

The thing to remember when faced with a tough task at hand is to just chip away at it- bit by bit. Take it one step at at time. In the last round of pullups, I was doing 2 at a time. Rest. 2 more. Rest.

Here is a little nugget I found on an affiliate site that is always good to remember after a long, hard WOD, especially when you aren't that pleased with your performance.

Written by Ali Incredible

I was chatting in the locker room after the WOD and the woman I was talking to was dissappointed in her performance. Relatively new to CrossFit, she persisted that she had performed terribly. What I would like to say is this: you showed up. After two years of CrossFit I have had peaks and valleys, been discouraged and elated, but when it comes down to it, crappy performance or PR, I showed up. Usually, I am the last to finish a workout, but sure as shit, when I get in my car after, there is always a little smile. Best or worst, congratulate yourself on coming. You’re among a small group of people that show up knowing you will get your ass kicked. If you’re new, please know that people who have been doing this for years, studs in the gym, do not PR everyday, they don’t set record times every day they come. It’s about effort, and half the battle is showing up. Next time you feel bad about your performance, tell yourself you’ll do better next time, look around you at the amazing folks that show up to sweat next to you, and smile.

A big shout out to Cheray who I have the pleasure of working out with so early in the a.m.Thanks for motivating me!

Have a wonderful weekend :)

Are you Ready to change your life?!

2009-10-08T12:06:00.001-07:00

October is upon us. The weather is getting cooler finally. So why not get outside for a workout?

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What is CrossFit?

2009-09-29T11:53:00.000-07:00

You probably get this question every day. How do you explain it?

Many people think only the super- fit can take on CrossFit workouts. Not true! All workouts can be scaled to your ability. That's the beauty of it, right? No matter where you are in your fitness journey, you will get a good workout. Guaranteed.

Check out this video explaining the 10 elements of fitness. Have a great week!