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November 2011

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Culture Community Crossfit

you don't need Chocolate you need Magnesium by Crystal Nelson

OG

coaches of CrossFit Central

Red Black Gym the next level in training by Susan Bender


“Recovery is one of the very important aspects of CrossFit. Arctic Ease helps me ease the pain! And the pain is inevitable.” - Joe Petrusky, Crossfit Love Fishtown, PA

www.CrossfitLove.com

®

www.arcticease.com


the team Founders:

Contents 5

Editor in Chief:

You Don’t Need Chocolate You Need Magnesium

Art Director:

Red Black Gym

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Carey Kepler Jeremy Thiel Nicole Hughes Zac Hughes

Contributors:

Crystal Nelson Susan Bender Megan Parsons

The Next Level of Training

The OG’s

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Highlighting CrossFit Central’s Coaches

Photography: Tim Bougie Dave Re

I Am Relentless:

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Advertising Sales:

Upcoming Events

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Diego Centeno Meaning behind the name: The TRIUNE (pronounced try-yoon): means one in three, triad or trinity. The TRIUNE will set out to chronicle the trifecta that is Culture, Community and CrossFit.

from the editor

When Carey and I set out to create a community around fitness we knew we wanted it to be a family atmosphere. In the last six years our CrossFit community has grown to 1000 strong with 35+ coaches and staff. We are extremely excited as we reflect on where we have come from, where we are now and where we are going. Over the last three months we have clearly established our community core values and stand 100% on them. Honor - Trust - Loyalty - Integrity - Compete. We are committed to the long term health of our clients by creating an environment for physical, mental and emotional well being. Our core values give a foundation for all walks of life to get results. We are excited for each client’s life and their extended family who is feeling the effects through altered diet or a more motivated spouse or child. As our family grows we are committed to excellence in leadership and service. Jeremy Thiel & Carey Kepler The atmosphere at RedBlack Gym is unparalleled. It is, by far, my favorite location to do photoshoots, shoot videos, and hold events. Why? Because it is the type of place that will wake you up from your social media driven haze. It will instantly snap you into the present when all you can do is focus on the moment ahead of you. The next pull up, the next sled pull, the next muscle up. Simultaneously the camaraderie that is built within Red Black’s programs, by taking on brutal workouts side by side with your classmates creates a powerful bond. This is the type of place that will challenge you and push you to be better than you thought possible. Once you step inside this gym you understand that the people who take on training in this space, are serious. The coaches and clients leave no room for excuses, even the mere thought of complaining is a waste of time. It is intense, rough, elite and yes...next level training. It’s not for everyone. But it is for anyone who is dead serious about training. Be sure to read this issue’s feature on RedBlack Gym and the next time you are driving down Burnet Road, stop in to see it first hand. If you’re ready - check out the training schedule - or at least start following them on twitter. Either way, the experience is sure to eliminate any excuses and alter your mindset.

Nicole Hughes Behind the scenes photos of the RedBlack Gym photoshoot

Contact us @ 512.507.6450 | info@crossfitcentral.com | For more informaiton on CrossFit Central go to CrossFitCentral.com


by: Crystal Nelson Are you one of those that has to have chocolate after dinner or craves it on a daily basis? Do you find yourself reaching for a couple of squares without even realizing it before it’s too late? Or maybe you are the person that does not sleep well and suffers from insomnia. Are you not recovering well from your exercise regimen or do you get muscle cramps often? Do you feel fatigued? Are your nails brittle and chip easily? Magnesium deficiency could be the cause.

What is Magnesium?

Magnesium is an essential macromineral that is involved in several hundred enzymatic reactions in the human body. Magnesium is considered the “anti stress� mineral and aids in relaxation by reducing nervous tensions, an important part of staying healthy. Magnesium also protects the cardiovascular system by supporting heart function and preventing vascular spasms. It is necessary for amino acid metabolism and energy (ATP) production and is essential for calcium and phosphate uptake, nerve transmission, bone formation and metabolism of carbohydrates and minerals. Like calcium and chloride, magnesium plays a role in regulating the acid-alkaline balance in the body.

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Magnesium and Calcium

We’ve all heard that getting adequate calcium in our body, especially for women, is important. Unfortunately, no mineral works alone and magnesium is calcium’s sister mineral. They work in a fine balance together and having too much of one or the other can lead to its own list of health issues. In order to absorb calcium from your food, you must make sure you are getting adequate amounts of magnesium. Usually this falls around 400mg a day for adults. Your calcium intake should be double your magnesium intake. To obtain a good balance, a good rule of thumb is to add in a magnesium supplement and eat a diet rich in leafy greens and grass-fed meat. Reevaluate your symptoms and adjust from there. You may need more magnesium or less. The body has an innate intelligence and is constantly fine tuning itself. Keep in mind that each person will process nutrients differently.

Magnesium in Your Diet

Magnesium can be found in red meat, leafy greens such as spinach and chard, mineral waters, and seafood. Most nuts such as almonds, pecans, cashews, and Brazil nuts contain high levels of magnesium. Other sources include avocados, chile peppers (the hotter the better), bananas, sweet potatoes, dried apricot, hard water, dolomite, and bone broth. Roughly 50 percent of magnesium in foods is absorbed, but most of these foods do not carry enough magnesium because of our poor soil quality and supplementation is a must.

Magnesium Deficiency

Magnesium deficiency is the most important macromineral deficiency to be aware of. It is often overlooked and therefore not found or corrected. It is fairly common affecting at least one third of the population. This is due to the fact that it is deficient in our soil and most fertilizers do not contain magnesium. Deficiency is more likely in those who eat a processed food diet; in people who cook or boil all foods, especially vegetables; in those who drink soft water; in alcoholics; and in people who eat food grown in magnesium-deficient soil, where synthetic fertilizers containing no magnesium are often used.

Symptoms to Look For

There are some things to look for if you think you may be deficient in magnesium. Early symptoms of magnesium deficiency can include fatigue, anorexia, irritability, insomnia, muscle tremors or twitching and the inability to endure long periods of exercising. Psychological changes can also occur such as apathy, apprehension, decreased learning ability, confusion, and poor memory. Other results of magnesium deficiency are coronary heart disease, chronic weight loss, obesity, epilepsy, and impaired brain function. Also, chocolate cravings are a sign that you might need to increase your magnesium intake. Chocolate is high in magnesium, so it makes sense that you would crave it if you are deficient.

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Magnesium Supplement

photo by: Dave Re

If you are going to add in one supplement, make it magnesium. Natural Calm is a fizzy drink that can be added to supplement magnesium. Drink this fizzy water right before bed and help prepare your body for a restful night’s sleep. Start slowly with one teaspoon and work your way up as needed. Since magnesium is a natural laxative, you want to be cautious that you do not take too much too quickly. The most absorbable form of magnesium is magnesium-citrate and magnesium taurate. There is also spray on magnesium that you can use after a shower. This would be a great option if you have loose stools from adding in the other types of magnesium supplements. The only contradictions to magnesium are caused in people with outright kidney failure, bowel obstruction, Myasthenia gravis, or heart block. Bone broth is an excellent way to increase your intake of magnesium as well as other minerals. Try Sally Fallon’s recipe from her famous book “Nourishing Traditions” (on page 8) or look up your own bone broth recipe. Using nourishing foods that are or were alive is the key to bringing life into your body. I encourage you to venture out and try new recipes that will give you the vitality you are searching for! We all want to live a healthy, joyous life and at the root of this are the foods we eat.

For more reading check out: “The Magnesium Miracle” by Dr. Carolyn Dean, “Staying Healthy with Nutrition” by Haas, Elson M., MD and Levin, Buck, Ph D and “Introduction to the Human Body: The Essentials of Anatomy and Physiology” Gerard Tartora and Bryan Derrickson

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Ingredients: About 4 pounds of beef marrow and knuckle bones 1 calf foot (optional) 3 pounds of meaty rib or neck bones 4 or more quarts of filtered water ½ cup vinegar 3 onions, coarsely chopped 3 carrots, coarsely chopped 3 celery sticks, coarsely chopped Several sprigs of fresh thyme, tied together 1 teaspoon dried green peppercorns, crushed 1 bunch parsley

Directions:

Place the knuckle and marrow bones and optional calf foot in a very large pot with vinegar and cover with water. Let stand for one hour. Meanwhile, place the meaty bones in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the pot along with the vegetables. Pour the fat out of the roasting pan, add cold water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Add additional water, if necessary, to cover the bones; but the liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking. Bring to a boil. After you have skimmed, reduce heat and add the thyme and crushed peppercorns. Simmer the stock for at least 12 hours and as long as 72 hours. Just before finishing, add the parsley and simmer another 10 minutes. You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn’t even smell particularly good. But don’t despair. After straining, you will have a delicious and nourishing clear broth that forms the basis for many other recipes in Sally Fallon’s book. Remove bones with tongs or a slotted spoon. Strain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer to smaller containers and to the freezer for long-term storage. Note: You can eat the marrow that is left over and your dog will love the leftover meat and bones! Variations: Lamb Stock (use lamb bones) and Venison Stock (use meat and bones) Crystal is originally from Marble Falls, Texas where she grew up as an active child and always had an interest in the human body and a health/wellness career. She went on to Angelo State University where she ran Cross Country and Track and later graduated from Minot State University in North Dakota with a B.S. in Exercise Science and a B.S.E. in Physical Education. Crystal is he is a Level II CrossFit Coach, Creator of Fuel-21, and Underground Strength Coach. She also has certifications and training in CrossFit Mobility, CrossFit Nutrition with Robb Wolf, training in kettlebell, and is currently studying through the Nutritional Therapy Association (NTA) to become a Licensed Nutritional Therapist. Crystal is a 2009, 2010, and 2011 CrossFit Games Competitor where she helped lead the CrossFit Central Affiliate Team to a 6th place finish in 2010. She is a huge proponent of vision boards, goal setting, and pursuing the life that you want by building daily habits and surrounding yourself with positivity. Her passion is healing clients through proper exercise, nutrition, and overall lifestyle and believes that the human body has the power to heal itself if given this environment.“My mission is to inspire and empower others to better themselves in all areas of their life by educating, motivating and supporting. My view on nutrition is one of balance, consisting of whole, natural foods. My purpose is to lead by example, inspiring others to live life to the fullest.” “Let food be thy medicine, thy medicine shall be thy food.” – Hippocrates photo by: Dave Re

For more information or questions contact Crystal Nelson at crystalnelson@crossfitcentral.com Fuel-21.com | CrystalJNelson.blogspot.com

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RedBlack Gym the next level in training 10


article by: Susan Bender photos by: Tim Bougie For weeks I had been hearing about RedBlack CrossFit. I knew it was open, I checked the website often, could list the coaches and their programs, but I had never actually been inside the gym. I finally decided to just go check it out. It’s right down the street from CrossFit Central and shouldn’t be hard to find, but as I drove down Burnet Road, I realized I was nervous. I wasn’t sure where I was going or what I would find. I arrived at a white building, with a black stripe, but was not convinced this was the right place. I pulled into the back parking lot and almost ran into a pile of giant tires! My anxiety disappeared, I was in the right place. As I walked through the large garage door in a skirt and flip flops, I felt overdressed and underdressed at the same time. The music was loud, the athletes were focused with no time to notice a stranger walking in. Zach Thiel’s famous voice boomed instructions over the music and weights clanging. The entire building exuded intensity, creating a completely different atmosphere from any other gym. This is exactly the atmosphere Jeremy Thiel intended when creating the RedBlack CrossFit. RedBlack CrossFit was created as Jeremy Thiel watched the growth of CrossFit Central and saw a need for something new. Underground Strength Coach and master of unconventional strength training, Zach Even-Esh, inspired Jeremy to create a gym with a true underground, garage gym feeling. This would be a box where CrossFitters with basic skills came to advance as athletes to reach a professional level of fitness. The atmosphere was to be raw, no whining or excuses tolerated! A place you are sure to leave exhausted and looking like you just went to battle. Zach Even-Esh is the king of raw, dominating strength using creativity and CrossFit methods. Thiel set out to create that model in Austin, Texas and so RedBlack CrossFit was born. RedBlack CrossFit is an affiliate of CrossFit, Inc. This affiliate runs CrossFit Rx and CrossFit Kettlebell classes. The gym also runs the School of Strength and numerous personal training or small group sessions specialized for each athlete’s needs. Each of these programs is designed for CrossFitters who crave intensity and are ready to take their skills to the next level. CrossFit Rx is a training program for advanced CrossFitters. These are athletes who complete workouts and most CrossFit movements as prescribed. To join this program, individuals must pass through The Combine. In The Combine, athletes experience a grueling test of their skills on all of the basic CrossFit movements. This is not for someone brand new to CrossFitting but is achievable by anyone, with hard work and a true drive to succeed. RedBlack athlete, Richard White is the perfect example of a CrossFit Rx class member. Richard is a lifelong athlete who played

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Division 1 Baseball in college. After college, he stopped working out and lost touch with his athletic drive. In 2008, Richard joined CrossFit Central and quickly found his collegiate desire to compete. When RedBlack CrossFit opened, Richard jumped at the chance to advance his CrossFit skills. Richard is now a dedicated member of the CrossFit Rx class. He knows each workout is a competition, a chance to improve and conquer defeat. On any given day you will also find CrossFit Games Competitor hopefuls mastering their skills in the CrossFit Rx classes. Whitney Welsch, Physical Therapist and 2011 CrossFit Games South Central Regional competitor, is a fixture in these classes. Whitney competed in the 2010 CrossFit Games, taking 21st Place. She is dedicated to continuing to improve and compete in The CrossFit Games in the future. While seeking an intense competitive atmosphere that would push her desire, Whitney found RedBlack CrossFit. She joined, worked her weaknesses and accomplished 4th Place in the 2011 CrossFit Games South Central Regionals. Competing alongside Richard and Whitney, you will find Melissa Feliz. Melissa is not a former athlete. She began CrossFit Central at age 38, out of shape, weighing 180 pounds and eating fast food daily. CrossFitting helped Melissa lose 50 pounds! Beyond her weight loss, CrossFit led Melissa to shed her lifelong belief that women could not climb ropes or do pull-ups. She has now conquered strict pull-ups with a 20-pound weight! For the first time in her life, Melissa believes she is truly an athlete. This newfound athletic talent and desire made Melissa a perfect match for RedBlack CrossFit. She now works out with fellow, advanced CrossFitters, accomplishing athletic goals she never dreamed possible. RedBlack has gone beyond the standard CrossFit class, to host a trifecta of programs dubbed The School of Strength. The School of Strength consists of Olympic Lifting with Coach Zach Thiel, Lean Lifting with Coach Jen Cardella and Strictly Strength with Coach Travis Holley. In this school, CrossFitters polish their lifting techniques, gain serious strength and learn to dominate CrossFit workouts with any type of lifting involved. The underground atmosphere at RedBlack is perfect for hosting CrossFit Kettlebells. This program, led by Coaches Randal Setzler and Chris Hartwell is perfect for CrossFitters of any level interested in improving their fitness. This program is challenging yet fun. These men and women can toss around kettlebells in a manner worthy of its own circus performance. The energy is always high and through the pain, smiles fight through!

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David DeLeon, Coach and Director of RedBlack CrossFit, sees the box as the perfect breeding ground for professional athletes and competitors reaching beyond the standard CrossFit workout. David is dedicated to maintaining an atmosphere that is welcoming to any athlete focused and ready to train, regardless of their athletic background or future goals. All it takes is approaching each workout with full effort and no excuses. “To me it is a get away. You can put yourself in any world when you are here. Everything and everyone in the gym is motivating. I want to be a part of it because it is at its birth. RedBlack will soon see and reap the benefits of being a top of the line gym for any and all styles of training for those who WANT to train.” David DeLeon This no BS atmosphere has attracted the talent of many athletes competing outside of the CrossFit realm. CrossFitter and University of Texas Rugby Coach, Jacob Lieberman knew CrossFit was just the tool his team needed for advancement. The University of Texas at Austin Men’s Rugby Team took on CrossFit training a year ago with Coach Michael Winchester. The CrossFit training methods led them to advance to the 2011 USA Sevens Collegiate Rugby Championship. Pleased with their success, the team promptly dedicated their 2012 training to CrossFitting at RedBlack CrossFit. Word of the Men’s success quickly spread and, in true competitive fashion, the UT Women’s Rugby Team decided they too would take on adding CrossFit to their training methods. The UT Women’s Team now trains with Coach Jen Cardella twice each week, preparing to dominate their 2012 Season. As word began to seep out about the type of training available through CrossFit, it piqued the interest of Matt Lowe. Matt is a USA Swimming National Team Member and Olympic hopeful. As Matt began evaluating his training and planning his approach to competing with the USA team, his family recommended adding CrossFit to his routine. Matt teamed up with Coach John Del Peral at RedBlack CrossFit for specialized training. In just 20 sessions, Matt transformed his training and entered the National team ready to tackle any competition. Perhaps the most important group training at the RedBlack box is the newest addition. Coach Travis Holley is now training Austin’s elite Firefighters. These men test their strength and skill each week, bettering themselves and the safety of our city. Coach Travis is advancing their mission of moving beyond the name “firefighter” into a multi-role safety organization. A high level of fitness is absolutely essential to truly take on the city’s safety needs. This unique combination of programs and athletes make RedBlack CrossFit unconventional, perhaps even revolutionary. RedBlack is the future for professional CrossFitters and masters of any sport. Whether seeking a greater challenge than the average workout, strength gains, athletic accomplishments outside of CrossFit or just a great workout, RedBlack can provide it all. This is place where the determined come together; a breeding ground for the Elite.

For more information or to find out how to get started at RedBlack CrossFit go to RedBlackGym.com. twitter.com/redblackgym facebook.com/RedBlackGym

CrossFit Rx : You must have a minimum of 6 months of CrossFit experience & graduate The RedBlack Combine. CrossFit Kettlebells: Strength, endurance & overall fitness training focused on kettlebells. Perfect for athletes of any fitness level. Must complete one 45 minute instructional class to begin.

Olympic Lifting: Strength training focused on Snatch, Clean & Jerk and auxiliary lifts. Must have 3 months experience CrossFitting. Lean Lifting: Women’s Only Strength & Underground Training Program. Must have at least 3 months experience CrossFitting.

Strictly Strength: Underground strength training using power movements, deadlifts, squat presses and auxiliary lifts. Must complete 8 weeks of The Strictly Strength Project to join.

Watch a video on RedBlack Gym --> 13


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My first day of work with CrossFit Central was 4 years ago at Fight Gone Bad on September 17th 2007. That was also my first ever CrossFit WOD! It was intense, they had me do the beginner weight because I had never done a few of the movements, it was a joke. Then I watched all of the coaches do the Elite weight on the last round and I knew where I needed to be. Within two years time I had competed at the International CrossFit Games, became a Level 2 CrossFit Coach and a CrossFit HQ trainer. My focus is on helping establish the CrossFit Women’s program, coaching CrossFit classes, and Elements. I run personal and small group training and am a mentor to up and coming coaches. Currently, I’m underconstruction, I had knee surgery 3 weeks ago and am rehabbing in hopes of returning to compete in the Crossfit Games!

I moved to Austin in 2005 and helped open CrossFit Central’s first gym in 2006. Prior to this my exposure to coaching was Strength and Conditioning summer camps for high school athletes. I knew CrossFit was where it was at and immediately started lining up my certifications, increasing my knowledge and improving my skill sets. I was a judge at the very first CrossFit Games and have competed in the 2008 & 2009 Games. In 2010 and 2011 I competed in Sectionals and Regionals both as an individual and on a team. I now coach CrossFit classes at Central and help develop CrossFit athletes through additional private training.

I started coaching at CrossFit Central in August 2006. As hokey as it sounds everyday I wake up giddy with the thoughts that I get to live what I love! So far this year I’ve participated in the 300 Challenge, Garage Gym Throwdown, FGB6 & CrossFit Sport Series. I’ve also participated in the East TX Powerlifting Regionals and placed 1st in the 132lb weight division. I can’t picture myself without Central and Red Black in my life. I feel that I am fortunate enough to now live in a realm of possibilities and potential that most jobs just don’t afford. The lines between work and leisure are comfortably blurred and I get to work and workout with my mentors and get to work with people who are committed to improving themselves and changing their lives. I am thrilled to have a hand in this.

I was one of the first coaches to come on board at CrossFit Central. I can remember company meetings when it was just Jeremy, Carey, Rania [previous admin] and myself. I started coaching at CrossFit Central in August of 2006, when we only had outdoor boot camps. Since then I have opened up an Olympic Weightlifting program at RedBlack Gym, coach a Tues/Thurs CrossFit class that got its start at our 1st gym by Carey Kepler and still coach a boot camp that was one of the very first outdoor programs we ever started. My wife Ashley and I are now parents to a little boy and I spend my days developing athletes and getting people results.

Check out a video on the OG Coaches

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Relentless by Megan Parsons

The athletes in Relentless Boot Camp transform from the outside in when they join a class. Clients come to us with a desire to lean up, lose weight, get faster, and improve strength. Little do they know that simultaneously they are reshaping the way their mind works and how they conduct their daily life. Coming to class each week is no longer a routine, but a way of life - a Relentless Lifestyle. Webster’s Dictionary defines Relentless as “showing or promising no Relentless dedication abatement of severity, intensity, strength, or pace: unrelenting.” We have started the “I AM Relentless pursuit of excellence RELENTLESS” Club to honor athletes who demonstrate to their coach and class that they Relentless discipline embrace the Relentless lifestyle and exemplify a Relentless spirit. We chose the present tense Relentless desire of I Am Relentless versus the future tense Be Relentless in order to truly encompass everything Relentless encouragement of others the athlete represents at the current moment. Clients who are awarded a blue band embrace Relentless focus every bit of the lifestyle of a Relentless athlete. How do you earn a blue band? Members in the club may not be the fastest nor lift the heaviest. However, when one sees a Relentless athlete walking around with the coveted blue band reading I AM RELENTLESS, everyone knows what they represent. These athletes range from all areas, they do not miss class, tell everyone they know about Relentless Training Systems, have lost weight/gained muscle, went from a 15lb KB to a 25-35lb KB, encourage everyone, show up each class ready to work, involved in extra challenges, come to every UTB free community workout. You can have one or all these qualities. Emily in the Monday/Wednesday 6:15pm class at Little Stacy Park was recently given a blue band by her coach, Jessica Clark. Emily writes, “A couple of months ago I had made the decision to really get healthy by quitting smoking. And on the day of my quit date I had my boot camp with Coach Jessica at Little Stacy. After the workout, I was rewarded with the I Am Relentless band. The very next day I was completely wanting a cigarette but all I had to do was look down at the I Am Relentless band on my wrist. I have never been a fan of the bands that people wear but now I know why they wear them. It is a constant reminder to honor commitments you make to yourself and to just be Relentless!” Relentless Boot Camp is more than a workout. It is a lifestyle. Find someone around the city with a blue band and ask, “Why are you Relentless?” facebook.com/RelentlessCFC | twitter.com/RelentlessCFC

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EVENTS Challenges, Races & Events November 30th I Am CrossFit Registration Opens January 6th I Am CrossFit Kick Off January 21st The Fittest Games Challenge Social Scene December 2nd CrossFit Central Women Holiday Party December 16th CrossFit Central Holiday Party

FREE Community Workouts Open to Everyone! CrossFit Central, CrossFit Central ATX, Kettlebell & Relentless Boot Camp Free Workouts December 17th - Community Workouts January 28th - Community Workouts Holiday Free Workouts December 28th, 29th & 30th

For details, registration, location, times and more information on upcoming events Go to: CrossFitCentral.com

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Winter 2011 Triune  

Winter 2011 Triune

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