Jessica Stephen

Vision

2012-01-30T13:30:00.001-08:00

Games training season is in full swing and I am loving every minute. It feels awesome to wake up with fire in the belly and have big goals and big dreams. Every morning I wake up and look at my Pinterest boards to help me visualize my goals and motivate me.

The picture above gets me super excited. This is a picture of all the winners from the 2011 International CrossFit Games in the Home Depot Stadium. I visualize myself being with my CrossFit Central team standing in the middle of that stadium as winners! Some people might think that is crazy to think we could WIN the CrossFit Games or think that I'm conceded for even thinking we have a chance but I am not afraid to put it out there into the universe. If you want something enough you can't be embarrassed to say it, scream it, show it, be all about it. My goal is to not only make the CrossFit Central team for Regionals or even to go to the Games with my team...it is to WIN the CrossFit Games alongside my TEAM!!!!

Dream it, see it, believe it!

Fittest Games Recap

2012-01-24T07:34:00.001-08:00

The Fittest Games took place this past Saturday and it was AWESOME!! It was a long fun filled day with 4 WODs that had a great mix of straight up CrossFit and Stregnth/Skill. What I liked most about the Team competition is that all 4 athletes were involved in all 4 WODs! I had an awesome team, Alex Janss, Miguel Garza and Conner Moore...Team Strength and Beauty! The guys even rocked the S+B shirts which made for a great show ha! We ended up with a 3rd place finish which we were really proud of even though we of course wanted to WIN! =) It was the first time all 4 of us have ever competed together on a team so not too shabby.

Congrats to Lisa Theil for taking 2nd place! Amazing job to ALL the athletes who threw down on Saturday and especially to those first time competitors!!! HUGE THANKS to so many clients coming out to watch and support us. It really meant a lot to see your familiar faces in the crowd. We all really appreciate it more than you know.

Round 2 of Team Tryouts were moved up to TODAY...unknown and unknowable right?! Ready to give it my best this week!! The open is in less than 1 month! Laser beam focus =)

The Fittest Games

2012-01-20T05:42:00.000-08:00

Tomorrow I will be competing at the Fittest Games with a killer team, Alex Janss, Miguel Garza and Conner Moore! I am pumped and excited! Workouts are announced today and then it is time to STRATEGIZE! This will be a super fun spectator event so if you would like to come out and cheer on all the athletes we would love to have you!

Saturday January 21st
Spectator fee $11.54 Online $15 At the Door http://fittestgames2012.eventbrite.com

COMPETE

2012-01-10T14:16:00.000-08:00

Last week we held our first round of team tryouts for the 2012 Games season and I had SO MUCH FUN! It was exactly what I have been needing to re-fuel the fire to compete. Last year I was mentally just not in it. I was engaged, planning a wedding, working a TON to afford the wedding and honeymoon and just did not have the mental space I needed or time to really put the energy necessary towards being a serious competitor. I missed that adrenaline rush you get after pushing yourself farther than you thought you could, hitting a new PR, feeling like I am a part of something big, passionate about just playing the sport I love. Last week gave me all of that back and confirmed I have what it takes if I want it...and I DO!

Each year of competing has been a huge learning experience for me and this year I feel like I have learned enough about myself to know that the right balance and mindset will make me better than ever before and more enjoyable than ever before. Here is my plan:

1. BALANCE work, training and personal life...living in the ZONE!

2. Have FUN, don't take myself too seriously and enjoy the process!

3. CELEBRATE the accomplishments, successes and even failures that I can learn and grow from!

4. NO FEAR...forget about what other people think of me or comparing myself to others. Me against me!

5. Set GOALS...know what I want and go get it!

I am excited about this year and have a whole new fresh view towards competing! First up, The Fittest Games in 5 days with Alex Janss, Miguel Garza and Connor Moore! Yee Haw!

strength+beauty for BRIDES

2012-01-08T06:18:00.000-08:00

strength + beauty for Brides

The Strength & Beauty Bridal Challenge is an 8 week program that is designed to help you achieve your fitness goals in time for your wedding! The challenge will focus on nutrition and workouts with a 1x/week group workout and check-in meeting to hold you accountable throughout the process. This is open to ALL women and scaled to ALL levels of fitness.

Package Includes~

S&B Guidebook
Weekly Check-In Meeting & Workout held at RunTex
Workouts to Complete on Your Own (4 per week for 8 weeks)

Daily Food List

Daily Menu Guide

Daily AdvoCare Supplement Recommendations (Optional)

Goal Setting

Before and After Pictures
Before and After Body Composition

Before and After Fitness Evaluation

Mission Emails

Bridal Gift Bag (Valued at $1,300)

Accountability to Food Log, Workouts & Much More
Cost per person $425

Bridal Gift Bag ~
• $500 Credit towards Full Planning & Design Services
with Liv by Design
• Complementary Bridal Bouquet provided by STEMS
Floral Design with contracted wedding floral services
• Make-Over Trial from Rae Cosmetics
• Bridal Hair Trial from Johanna at West End Salon
• $100 Credit with Simon Lee Bakery for wedding cake
• Bridal portrait session included with purchase of wedding
photography package -or- $100 credit towards a
bridal portrait session with Studio 563.
• Strength & Beauty Bride T-shirt
Gift Bag Valued at $1,300

For more information and to register go to
www.strengthandbeauty.com or email JessSharratt@gmail.com

GIFT IDEAS

2011-12-14T14:24:00.000-08:00

Christmas is fast approaching, 10 days to be exact! If you are still looking for the perfect gift then consider giving a gift that keeps on giving! It sounds cliche but I honestly can't think of a more thoughtful, caring and loving gift than giving somebody better health and wellness! Something that has the ability to make the difference in their life LONG TERM. Here are a couple of gift ideas...

1. The Strength and Beauty Challenge! Choose from 3 options, the premium package group challenge package or the online package! Click the links to read more about them and to register.
2. Advocare Challenge! Detoxify your body, increase overall wellness and kick start weight loss! Click the link to read more about what all it includes and to order online. Only takes 2 days to ship!
My Training....

Monday: 5x3 Backsquats (195#s)

Tuesday:
AM: "Annie" 50-40-30-20-10 Double Unders and Sit-Ups
Time: 6:26
PM: "Wood" 5 Rounds of 400m Run, 10 Burpee Box Jumps, 10 SDLHP 65#s, 10 Thrusters 65#s, 1 minute Rest
Time: 24:22

Wednesday: 20 Minute AMRAP of 400m Run, 21 Deadlifts at 105#s
Rounds: 6 + 200m

Last Week of Programs in 2011!!!

2011-12-12T08:44:00.001-08:00

This week is the last week in 2011 for CrossFit Central classes!! Let's finish this year strong and set some BIG goals for 2012!! Although we are off for 2 weeks we still have LOTS going on per usual so take advantage!!

FREE WORKOUT OPPORTUNITIES: Open to Everyone and Anyone (ie: bring your friends/family)

CrossFit Central @ Burnet6205 Burnet Road8:00am - 9:00am
centralworkout@gmail.comCapped @ 30 people

CrossFit Central EnduranceJack & Adams Bicycles (map)8:00am - 9:00amhttp://crossfitcentralendurance@gmail.com/Capped @ 20 people

Kettlebells @ RedBlack Gym5126 Burnet Rd7:00am - 8:00am
mailto:centralworkout@gmail.comCapped @ 15 people
Central ATX @ RunTex2201 Lake Austin Boulevard8:00am - 9:00amcentralruntex@gmail.comCapped at 30 people

UTB: Under the Bridge WorkoutUTB has moved to the park off Cesar Chavez and in front of Luke's Locker (map).8:30am - 9:30amCapped at the 1st 60 people**Free parking available in the Gables Park Plaza garage**

FREE TRIGGER POINT CLASS:

I am hosting a trigger point therapy session for my clients to learn how to roll out properly to aid in recovery and injury prevention! Open to 8-10 people! Email me if you want a spot!

Monday, December 19th at 10:15-11:00am

STRENGTH + BEAUTY CHALLENGE: starts Tuesday, January 3rd or Sunday, January 8th - Registration is open now, spots are limited! http://www.strengthandbeauty.com/

***

Training:

Thursday - Rest Day: 20 minute light jog with my dog

Friday - "Squat a Ton" 4 Rounds: 400m Run, 20 Back Squats at 115#s

Saturday - 4.2 Mile Run

Sunday - 1 Hour Bike Ride

Thank You!!

2011-12-07T05:36:00.001-08:00

Last Friday was CrossFit Central's Women's Only Holiday party and it was SO fun! This is by far my favorite party of the year every year for the past 3 years. We had over 75 beautiful, strong crossfit ladies come and celebrate with us and I just want to give a HUGE THANK YOU to my client Andra in the CrossFit Central MWF 8:30am class for opening up her home to all of us and giving us a place to come together and celebrate.

We are hosting another Christmas party for ALL clients next Friday, December 16th at the CrossFit Central gym! Unfortunately I will not be able to be there but if you are a client GO and have fun!

Training:

Monday- Coach's WOD: 1-1-1-1-1-1-1 Clean and Jerk followed by Annie (50-40-30-20-10) Double Unders and Abmat Sit-Ups

Tuesday-
AM: 3x5 Deadlift
PM: Coach's WOD: 20 min. AMRAP 250m Row, 25 Push-Ups

Wednesday- Eva: 5 Rounds 800m Run, 30 Swings 55#s, 30 Pull-Ups

Going the Distance for PETS

2011-12-05T05:22:00.001-08:00

Last night I went to a benefit with my mother hosted by Team Spiridon which is an awesome local organization that mixes running and helping our animals. I've been wanting to do something that incorporates fitness and animals for a while now and this is just what I needed to give me the push to see what I can do! A little about Team Spiridon:

Team Spiridon is committed to running that means something - to the runner, and to the community. A proud member of 26 Miles For 26 Charities, the LIVESTRONG Austin Marathon and Half Marathon's philanthropy program, Team Spiridon's mission is to encourage health, fitness and community involvement by training individuals in endurance sports and incorporating charitable fundraising challenges into their athletic goals. Our own "pet cause" is raising funds and awareness for local animal welfare organizations. We push fundamentals and hard work, but don't "do" elitist or arrogant - running should be accessible to anyone willing to try.

There are so many great organizations in Austin with a goal of helping animals which is one of the many reasons I love living in this city. Below is a list of a just a few, check em out and contribute in any way possible this Christmas and always!

Animal Trustees of Austin Promoting and ensuring humane treatment, compassion, and respect for animals.
Austin Humane Society Largest no-kill, non-profit pet adoption center in Austin.
Austin Pets Alive! Helping get Austin to no-kill!
Emancipet Stopping animal homelessness before it starts!
Love-A-Bull Pitties rock. Don’t believe the hype.

Training:

Thursday - Class WOD: Max Press 100#s (5#PR) and I did 5x3 Deadlift vs. maxing out and hit 230#s Trying to work on perfect mechanics before going max with this lift.

Friday - Coach's WOD: 15 min. AMRAP of 1 Rope Climb, 200m Run and Clean and Jerk at 130#s. Went RX'd and got around 6 or 7 rounds.

Saturday - Endurance WOD: 1 Hour Bike Ride with Interval Work

Sunday - Rest

Soup to Warm the Soul

2011-11-30T17:52:00.000-08:00

Although it's not cold here in Austin yet it's the holiday season which makes me crave SOUP! Mmmm! Tonight I made a Butternut Squash with Sausage soup that was delicious, easy to make and paleo-approved. It was the perfect combo of slightly sweet and spicy!

INGREDIENTS:

1 Butternut Squash

1 Cup Onions

1 Cup Celery

4 Cups Chicken Broth

1 Tbs. Coconut Oil

2 Chicken Sausage

Sea Salt

Pepper

Cinnamon
Cayenne Pepper

DIRECTIONS:

In a saucepan/pot melt 1 Tbs. Coconut and sautee DICED onions and celery for 2-3 minutes. Add CUBED butternut squash and sautee another 2-3 minutes. Add 4 Cups Chicken Broth and Add Sea Salt, Cracked Pepper, Cinnamon and Cayenne to taste. Increase heat to bring to a simmer and then lower heat, cover and continue to simmer for 25 minutes or squash is TENDER. In a different skillet brown the chicken sausage and add to soup when it is finished. Enjoy! Serves 4!

**

Training:

Tuesday:

AM: 1 K Row, 12 Rounds Tabata Row, 1K Row

PM: 5x 10 Squats at 95#s and 10 Burpees

Wednesday:

AM: 15 minute Run, 5 Rounds 5 Bench Press at 100#s, 30 Sit-Ups, 15 minute Run

Tis The Season

2011-11-27T17:30:00.000-08:00

Gratitude! Ryan and I hosted our very first Thanksgiving at our little place thanks to our family and friend's wedding gifts of dishes and kitchenware! While it wasn't exactly traditional we all had a blast and enjoyed each other's company. We also put up our Christmas tree and had an unexpected surprise visit from my grandmother, Mumsie, today from Fort Worth. Ready to get back to the grind tomorrow!

Last week's training:

Monday: Coach's WOD - 15, 12, 9 of 95# Thrusters and Weighted Pull-Ups

Tuesday: Coach's WOD - "Nutt's"

For time:10 Handstand push-ups, 175 pound Deadlift, 15 reps, 25 Box jumps, 24inch box, 50 Pull-ups, 100 Wallball shots, 200 Double-unders, Run 400 meters with a 25lb plate

Wednesday: 30 minute Run

Thursday: Off

Friday: Off

Saturday: 4 Rounds 5 min. Run, 50 Lunges

TEAM

2011-11-20T06:26:00.000-08:00

CrossFit Central just completed an 8 week leadership challenge! The project began with everyone reading Strength Finders 2.0 and finding their top 5 strengths. We then spent 8 weeks getting to know one another, learning others' strength set and learning how to work together efficiently. Our team, Team Crucibles, WON! I was only able to participate in 4 out of the 8 weeks since I was gone for a month but in those 4 weeks I learned more about the people that I am fortunate enough to work with and I am so proud of each and every one of their dedication and commitment to not only this team but the entire CrossFit Central community. Nice work!!!

Thursday: Rest Day

Friday: Coach's WOD
1. Snatch Balance (NO Dip!) 80#s
2. As a team of 4 knock out 400 Double Unders then individually complete one of the "Girls" bencmark WODs. I had the pleasure of doing "KAREN" - 150 Wall Balls (14#s) for Time - My quads are SORE!!!!

Saturday: Lean Turkey Team WOD + 1 Hour Recovery Walk

Sunday: Rest Day

Jillian Michaels Doing Crossfit

2011-11-17T08:28:00.000-08:00

Why does this make me laugh?!

http://www.thedoctorstv.com/main/home_page?init_type=Feature&init_id=5302%3Fl%3D3ca81cb4-65b3-4e93-979f-00709b39366e

Happy Birthday!

2011-11-16T05:09:00.000-08:00

Happy Birthday to a great friend and training partner, Coach Jen Cardella! We've had some goooood times girl! Here is to more fun times ahead!

Tuesday's Training:
AM - 2x (250m Row, 500m Row, 750m Row) * Rest the same amount of time it takes to complete each row.

PM - Coach's WOD
1. 7x1 Thruster, I hit 130# which is way down for me but I haven't lifted heavy in months so not too bad. Felt good!
2. 21-15-9 Abmat Wall Ball and Wallball "2-fer-1s", 14 pound ball
Time: Around 6 mins, don't remember exact time
Not sure what these moves are? Here is a WOD Demo with CrossFit Santa Cruz - video

Wednesday's Training:
3x 800m Run with 2 Mins. Rest Between
3:15, 3:28 and 3:28

Week 2 Training

2011-11-14T13:54:00.000-08:00

Saturday's Training - Team WOD at CC Retreat:
Partner Carry
4 Rounds completed as a group
400m Run
50 KB Snatches
60 Swings
70 Burpees
80 Push-Ups
90 Squats
Partner Carry
*Our team, Team Crucibles WON!! Yay! =)

Sunday: Rest Day

Monday:
AM: Endurance = 5K (25:13, down 45 secs from last week but still a ways to go)
PM: Coach's WOD = .Com Chipper
500m Row
50 Box Jumps
50 Push-Ups
50 Sit-Ups
50 Jumping Pull-Ups
50 Back Extensions
50 Ring Dips
20 KB Turkish Get-Ups 16kg
Time: 30:29 RX'd

Day 5 and Going STRONG

2011-11-11T10:31:00.000-08:00

Today is week 1, day 5 on my new CFE training program and I'm loving it. The CrossFit Central team is going out to Ink's Lake this weekend for a team building retreat which should be fun!

Friday's WOD:
AM Endurance Only: Run 5 Mins, Walk 2.5 Mins., Run 6 Mins., Walk 3 Mins., Run 7 Mins., Walk 3.5 Mins.

Total Time = 27 Mins. not bad at all!

Have a great weekend!!!

Rest Day Ahhhh....

2011-11-10T10:31:00.000-08:00

After taking off some time from serious training coming back has been seriously painful...in a good way but dam am I SORE! I use to hate rest days because they made me feel anxious, lazy, low energy and I didn't get my daily dose of endorphins. But after a full week of training with some double days mixed in I am very grateful for this rest day! I went for an hour long recovery walk around Town Lake this morning, breakfast with a great friend and have a massage with my sister planned for this afternoon. This rest day is welcomed! =)

Wednesday's Training:

PM Only: Team WOD with the Coaches - Lean Turkey

50 Double Unders, 40 Sit-Ups, 30 DB Thrusters, 20 Box Jumps, Bar Hang...then in groups of 4 we knocked out 100 Ground to Overheads with a 55# Barbell.

After that we had a choice of "Grace" or "Isabell" and I went for Isabell since I realized I hadn't snatched in months. I used a 75# bar so I could remind myself of good mechanics over weight and knocked out 30 reps in 5:05

Thursday's Training:

Rest - 1 Hour Recovery Walk

Day 2 of CFE

2011-11-08T12:31:00.000-08:00

This poster has nothing to do with this post but it totally cracked me up!

Week 1, Day 2 on the CrossFit Endurance program. Below is today's training.

AM:

Row 6 min. of 20 seconds on/10 seconds off

Rest 3 min.

Row 4 min. of 20 seconds on/10 seconds off

Rest 2 min.

Row 2 min. of 20 seconds on/10 seconds off

PM:

"Mean" Cindy...

20 min. AMRAP

5 Dead Hang Pull-Ups

10 Push-Ups

15 Pistol Squats

*Completed 8 Full Rounds

New Training Plan

2011-11-07T09:12:00.000-08:00

I've taken one month off from real "training" during my wedding/honeymoon and since returning I've been doing some research and trying to decide what my next goal is or what is going to get me super motivated to start training hard again. I reviewed .com WODs, CF Football Site, some personal blogs I follow, etc. and decided that the CrossFit Endurance programming stood out to me the most for what I'm looking for. I feel like it's a good mix of endurance, strength and straight up crossfit with a few double days and a recovery day or two. I like how organized and specific it is with a clear cut way of measuring your progresss. For my current fitness level this is just what I need!

I am committing myself to an 8 week cycle on this program and will re-evaluate at the end which gets me through 2011 and will be perfect timing to make a new goal from there. I'm excited to start a new program and work on some weaknesses and get myself back to tip top shape!! I'll be tracking my WODs on this blog to help hold me accountable. Today is day 1 woo hoo!!

AM: Endurance
5K Time Trial (25:57) SLOW! Just before I left for our trip a month ago I ran this same loop in 22:04. Got some work to do!

PM: Strength & Conditioning Recovery
3 sets with light to medium weight of:
GHD Sit ups, 15 reps
GHD Hip Extensions, 15 reps
KB Swings, 15 reps
Bench Press, 15 reps
Pull ups, 15 reps
*Not for time

S+B Group Session 2012

2011-11-07T05:29:00.000-08:00

The next Strength+Beauty Group session registration for 2012 is now OPEN! January is a time that people evaluate themselves and their lives and set new goals to help them become the person that they want to be and CAN be. Start 2012 off on the right track by joining the S+B Group session to help you create goals, get educated on nutrition, workout 4-5x per week, feel great and be held accountable by your personal coach as well as a group of other like-minded individuals!

Group Challenge Package:
S&B Guidebook
20 Workouts to Complete on Your Own (5x/week for 4 weeks)
28 Day Food List
28 Day Menu Guide
28 Day AdvoCare Supplement Recommendations (Optional)
Goal Setting
Before and After Pictures
Before and After Body Composition
Before and After Fitness Evaluation
28 Daily Mission Emails
Gift Bag
Accountability to Food Log, Workouts and Much More
Price Per Person: $150

Next Session Starts:

Tuesday, Jan. 3rd - 6:30-7:30pm

Sunday, January 8th - 10:00-11:00am

To Register Please Visit http://strengthandbeauty.com/?page_id=10

Jessica Sharratt-STEPHEN is BACK

2011-11-04T09:53:00.001-07:00

I have been in another world for a month!!! A fantasy world! I got married to the man of my dreams, my best friend, my partner. We went on our honeymoon of our dreams, Sydney, Australia for 2 weeks and Nadi, Fiji for 1 week. This month was the most whirlwind, surreal, happiest, most memorable time of my life and I loved and cherished every second of it! We experienced SO much that it is impossible to try to put into words on this blog so I thought I would share a few pictures.

I am trying to get my bearings on the "real world" and excited to take a look at where I am, what I want and start making some new goals! I will be sharing my vision of my new dreams and goals with you soon. In the meantime, enjoy some pics!

Wedding Day Vows...I DO! This is the only pic I have for now, more to come ;-)

The Sydney Opera House

Another day of drinking champagne in the Sydney Harbor...rough life!

Best Mojitos ever at a bar called The Ivy in Sydney, Australia. This place was awesome! 4 stories, each level had a different theme.

Manly Beach, one of our favorite beach spots in Sydney.

Bondi Beach, the most famous beach in Sydney.

Fiji...ahhhh. Drinking a delicious, fresh Pina Colada...yes I'm in heaven here.

We went scuba diving 4 times! One SHARK dive (yikes), one ship wreck dive and 2 coral reef dives. Very cool!

Sporting the Double C's while enjoying fresh Sushi and Sake!

We picked our own coconuts and mangos and helped some native Fijians cook a traditional Fijian meal which was delicious and so interesting to see!

Ryan drinking fresh coconut juice straight from the coconut mmmm

View from one of our favorite restaurants in Fiji, The Flying Fish. So gorgeous and amazing food!

At the Port in Fiji...

Our last dinner in Fiji at an amazing restaurant, Port O'calls, where they sang their goodbye song to us and we cried haha.

The Beginning =)

No Excuses

2011-09-27T17:57:00.000-07:00

This is my last week of work before the big wedding and honeymoon so I was extra crazy busy today leaving little time for my own workout. I literally only had 30 minutes of free time between 5am - 7pm. I thought about just taking a quick nap instead but knew I would feel like crap if I didn't get moving. I went up to my rooftop and did a quick 4 minute dynamic warm-up and then a Tabata style workout (20 Seconds Max Reps, 10 Seconds Rest and Repeat 8 Rounds Before Moving to the Next Exercise). I chose the following 4 moves:

1. Double Unders

2. Jumping Lunges (OUCH!)

3. Push-Ups

4. Pike-Ups

In 20 minutes total I got a kick ass, full body workout and felt SO much better afterwards. It gave me a boost of energy to finish up my evening personal training clients.

Next time you are thinking about skipping your workout or only have 20 minutes go for a tabata workout with the moves of your choice. If you have an iphone you can download the tabata application which makes it easier to time yourself. Enjoy!

Strengths Finder

2011-09-14T05:34:00.000-07:00

The CrossFit Central team is stepping up our game and working on our leadership skills to take it to the next level. Last week we were given the book Strength Finders 2.0 by Tom Rath and required to take a test to find out what we were really GREAT at! There were over 100 questions and you only had 20 seconds to answer the question so you had to go with your first instinct. This test was so FUN and I loved finding out what my strengths were along with my colleagues. Now if this was a test to find out my weaknesses I probably wouldn't have thought it was so FUN since I'm a "positivity" person haha. The idea with the strength finder test is to spend 80% of our time focusing on our strengths making everybody not only happier but more productive and successful, I love it!!

Below are my top five themes of talent, ranked in the order revealed by my responses to the Clifton StrengthsFinder:

POSITIVITY - People who are especially talented in the Positivity theme have an enthusiasm that is contagious. They are upbeat and can get others excited about what they are going to do.

MAXIMIZER- People who are especially talented in the Maximizer theme focus on strengths as a way to stimulate personal and group excellence. They seek to transform something strong into something superb.

ADAPTABILITY - People who are especially talented in the Adaptability theme prefer to “go with the flow.” They tend to be “now” people who take things as they come and discover the future one day at a time.

EMPATHY- People who are especially talented in the Empathy theme can sense the feelings of other people by imagining themselves in others’ lives or others’ situations.

COMMUNICATION - People who are especially talented in the Communication theme generally find it easy to put their thoughts into words. They are good conversationalists and presenters.

How well do you think these themes describe me?

The 5 Principles of a Profound Workday

2011-08-23T08:20:00.000-07:00

My mom forwarded me the below post from a blog site called, ZenHabits, which really resonated with me so I thought I would share. Enjoy!!

‘Nature does not hurry, yet everything is accomplished.’ ~Laozi

Post written by Leo Babauta.
Let us toss out all we know for a moment.

Toss notions of productivity, time management, efficiency, and the bottom line.

Empty our workdays of all we’ve packed them with, and sit still with an empty room.

What should we put in this room? Do we want to spend our limited space on busy-ness, on making money, on quick transactions and calculated meetings?

What if we put into it only that which matters? What if we left everything else out?

We would be left with a workday that was poetry, profoundly beautiful.

The Profound Workday
In my life I have deliberately cultivated a workday that is flexible, simplified, slow, mindful, creative.

The exact opposite of my previous life: a hurried, anxious, complicated, dull workday.

What I’ve curated is not difficult, but it is the perfect environment for creating work that is profoundly different from my previous accomplishments.

I’ve created this flow using some key principles. You might not be able to implement all of them right away, but it’s my hope that you’ll find the principles useful.

1. Empty: In Silence and Solitude. When your schedule is full, you have no room for change. When your day is full of noise, you have no space to think.

Empty your day. When you have an empty space, you can fill it with anything. Only with this emptiness can you create something truly different.

Clear your schedule. Find space for silence and solitude. With this space you’ll be free, to hear your thoughts, to see the truth, to create beauty.

2. Slow and Mindful. Rushing paradoxically leaves us with less time — the speed means we don’t pay attention, and so the day disappears rapidly and leaves us before we notice.

Slow down, and pay attention. You’ll be able to focus on your creative tasks more, and though you’ll do less, you’ll accomplish things that are more profound.

Be mindful of every activity, small or large. Enjoy every motion.

When you are done with a task, wash your bowl. Then move to the next.

3. Profoundly Creative. Don’t use the gift of your day for mindless repetitive tasks. Don’t end the day with nothing to show for your work.

Start each day by creating. Make the space at the beginning of your day to create, before you get lost in emails and online networking and reading.

Create something amazing. Delight your audience. Leave them amazed, wanting to do your marketing for you. Make a difference.

4. Simplified. The principles for a profound workday might seem impractical to most people, because there just isn’t the time or space to implement them. The only way to create this type of workday is to simplify.

It’s the key to everything else. Subtract. Pare everything down to its essence.

What’s on your desk right now? What are the three items that actually need to be there? Remove everything else.

What’s on your schedule for today? What are the three tasks that would really make a difference in your life? Eliminate everything else that you possibly can.

What do you do every day? How many of those things can be eventually pared down?

How much do you do online? Could you do without it?

Simplify, and you’ll be able to find emptiness, solitude, silence, slowness, mindfulness.

5. Flexible and Natural. This type of workday might start to sound rigid, but in truth when you create space you also allow yourself the flexibility to deal in the moment with any change.

The natural flow of things is change, and if we are rigid we aren’t able to deal with changes. We become frustrated, anxious, angry, flustered.

If instead we have no expectations of what will happen each day, and deal with changes as they come, we let go of that frustration and anxiety.

Be open to whatever happens. Be flexible. Deal with change as it happens, and you’ll find true profoundness doesn’t come from within us, or from external sources, but in the space between the two.

‘Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away.’ ~Antoine de Saint-Exupéry

Because You CAN

2011-08-09T09:58:00.000-07:00

Days like today in class when we have a Hero WOD, "DT," make me take a step back and think about why we push our bodies past the point of comfort. There are many reasons but a few that hit home with me today are 1. If a person can loose their life for me, the least I can do is endure 10mins. of discomfort to pay respect to that person!! and 2. Because we CAN! If you are blessed with your health, with an able body, powerful and capable of anything, you better be grateful and using your body to the fullest. Ironically I received this message from one of my awesome personal training/Strength and Beauty clients...she must have been reading my mind =)

"Hey Jess! I have to share something with you. I was spending some time with a cousin of mine this weekend and she is going through some pretty tough times. I started talking to her about crossfit and how you and your program pretty much changed my life and how I thought she would really benefit from it. She said she tried crossfit once but was so sore she could barely walk for three days. I told her that a day doesn't go by where a part of my body isn't sore. And then she said to me, "Why in the world would you want to push your body past your limits of what you know you can do?" And I said, "Because I can." I think that pretty much says it all. Thanks again for all you do!" -W

My Favorite CC Event of the YEAR!!!

2011-07-19T10:27:00.000-07:00

LADIES...mark your calendars. CrossFit Central Women present The Iron Belle Challenge, Saturday, August 27th. This annual outdoor meets indoor, women's only event is going to be incredible! The Iron Belle is guaranteed to test all metabolic pathways, create team synergy & be lots of fun. Our women will take on outdoor events on the Shoal Creek Trail, then find their way to two indoor events back at CrossFit Central on Burnet Rd. New this year, we are hosting both a competitive division & a fun division. This is perfect for experienced CrossFitters and anyone interested in trying a competition for the first time.

This year we are extremely excited to have special guest, Aly Wallier of RX Star joining us for the event. Aly is a positive driving force in the CrossFit community. She is traveling from California to be with us for this event. She will be here Friday night to offer words of wisdom about the event & taking your skills to the next level. She is teaming up with Carey Kepler to bring you valuable insight.

The Iron Belle
Saturday, August 27th
Limited to 50 teams of 3
$150 per team
**open to current indoor & bootcamp clients

REGISTRATION OPENS WEDNESDAY, JULY 20 @ NOON

Included in this event:
3 WODs & a 2 mile run
awesome new tshirt
day of fun with the girls
professional action shots

Skill Session | Saturday, August 13th
personal coaching on each of the movements used in the event
insider tips about the WODs & team strategy
Registration Coming Soon

Packet Pick Up
Friday, August 26th
6:00pm - 7:00pm

Goal Setting with Aly Willier & Carey Kepler
Friday, August 28th
7:00pm - 8:00pm
Competition Mindset: STAR
Simple Tactics Achieving Results
Never underestimate the power of preparation, planning, and strategy. A special event for all the athletes that is guaranteed to get you ready and motivated for Saturday. Competition Mindset will be for the athletes about the athletes. If you are ready to be motivated, and READY to get your GAMEDAY tactics into place.

Prizes & Sponsors
Haircut & Treatments from BOB Salon
Hot new gear from RX Star
SICFIT gear
and more......

Next Strength and Beauty Session

2011-07-13T05:31:00.001-07:00

Heather lost 10#s, 6% Body Fat, 14 Inches, 2 Sizes in 28 Days and gained her confidence! Read more about Heather's success!

The next Strength and Beauty Group Session starts August 2nd!! That is less than 3 weeks away! Get signed-up to reserve your spot and change your body and your life...

What does the S+B Challenge include?

The Strength & Beauty Challenge is a 4 week program that is designed to kick start your fitness and help you achieve your goals! The challenge will focus on nutrition and workouts on your own with a 1x/week group check-in meeting to hold you accountable throughout the process.This is open to ALL Women and scaled to ALL levels of fitness.

S&B Guidebook
Weekly Check-In Meeting & Workout Tuesdays from 6:30pm-7:30pm @ RunTex
16 Workouts to Complete on Your Own (4 per week for 4 weeks)
28 Day Food List
28 Day Menu Guide
28 Day AdvoCare Supplement Recommendations (Optional)
Goal Setting
Before and After Pictures
Before and After Body Composition
Before and After Fitness Evaluation
28 Daily Mission Emails
Gift Bag
Accountability to Food Log, Workouts and Much More

Cost per person $150

Take the Path of the MOST Resistance

2011-07-05T15:08:00.000-07:00

Two good friends sent me this article which resonated with me so thought I would share...enjoy!

"In The Compound Effect I explain how the results in your life are rooted in one single factor—your choices.

Like it or not, good or bad, your accumulated choices have added up to your current waistline, business success, relationship strength and bank balance.

Your choices created your problems and the only way out of them is to start, and stick to, making new choices.

But then you ask, How do I know what the right choices are?

Here’s a simple formula:
When in doubt, choose the harder task or what you don’t want to do—that’s usually exactly what you should do. Take the path of MOST resistance.

Put it this way: If you are disappointed in any area of your life, whatever choices you have been making aren’t working.

Definition of insanity:
Doing the same things you’ve always done and expecting different results.

Here is the force you are fighting: You and your brain are creatures of habit. You simply talk yourself into taking the easy, low resistance and comfortable route. Like the pull of a rushing river, your unconscious habits continue to take you downstream in the wrong direction. To change your direction you will need to swim upstream, against the resistance of the rushing river, against your habitual tendency.

Low Resistance:

Going along with the gossip
Surrendering to peer pressure
Saying yes to needless obligations
Submitting to the crying demands of your children
Starting your new program on “Monday” (instead of today)
Reacting in anger
Holding a grudge
Giving the ‘silent treatment’
High Resistance:

Going to the gym when you don’t feel like it
Forgiving someone who wronged you
Feeling the fear and doing it anyway
Admitting you were wrong and apologizing
Ordering the salad when you want the burger
Saying no to (yet another) shot of tequila
Calling that big, scary big prospect (again and again)
If you want to finally obtain what’s missing from your life, you need to stop always doing what you feel like doing and start doing the things that make you uncomfortable, the stuff you avoid, and the things that you think are hard.

If you dedicate yourself to only doing the things you don’t want to do, all day long, your results would shock and amaze you and everyone around you.

Make a list of the things you avoid, postpone and hate doing, but you know you should. If you attack those today, your life will change. What’s uncomfortable is good. It only feels wrong at the start because you have an automatic bias toward the easy. Fight that tendency. Swim upstream. Take the path of most resistance.

Declare it and take action. What three things do you NOT want to do, but you will commit to doing today? Tell us in the comments below."

EMPOWERMENT 2011 STORIES!!!

2011-06-29T09:40:00.000-07:00

The 2011 Empowerment Stories have been released!!! This is the best year yet with truly incredible stories. These members have seen dramatic changes in their lives since joining CrossFit Central. They have truly changed their lifestyles and seen results not only physically, but mentally and emotionally. Their dedication to CrossFit has crept into every aspect of their lives and left them empowered! Congratulations to all of you, so proud of your hard work and will to succeed!

The Cover Girls...

2011-06-23T19:29:00.000-07:00

Three of the CrossFit Central Women from the MWF 8:30am class are in an all-girls band, "The Cover Girls" and will be performing THIS Friday night at Stubbs!!!! Come support your fellow CC women and have a fun night out with the ladies!!! Tickets are only $5 and if they are anything like they are in class...it will be an entertaining show for sure! =)

Date: Friday, June 24th
Time: at 9:00pm - 12:00am
Location: Stubbs BBQ Austin, 801 Red River, Austin, Texas

New Recipe!

2011-06-07T17:50:00.001-07:00

New recipe I found on www.fastpaleo.com! Check out the women coach's food blog for the details!!

LAST CHANCE!!!

2011-06-06T16:18:00.001-07:00

PRE-ORDERING CLOSES TOMORROW. Join us for Operation Double Cs Blackout on Saturday, June 18th. We will all be sporting these team shirts on the 18th to cover the crowd in Double Cs. We have 24 athletes competing in the South Central Regionals for the 2011 CrossFit Games. Wear this shirt to let the competitors see and feel the support of our great community. This design is available in tees for men and tanks for women. The Special Edition shirts are only available through June 6th and will sell out! These shirts along with our Special Edition RedBlack Team shirts can be ordered through our online store.

That's a Wrap!

2011-05-16T16:00:00.000-07:00

For the last week I have been on set filming a commercial and training videos for an up and coming piece of fitness equipment, Nexersys. It has been quite the experience and I am so glad I had the opportunity to play a role. The days were long, 6:30am-6:30pm, and there was a lot of "hurry up and wait" but I have no complaints and learned a lot. After 5 days with a cast and crew of about 30 people it felt like a family and we had a lot of laughs as well as some awesome, heart pumping, sweaty workouts. I'm going to miss everybody from the set as well as the fun boxing that I don't get to do every day. Some highlights from the shoot:

* Getting to know my cast mates, David, Amity (from Austin Fit), Misty, Ryan & Aaron
* David's new nickname, David "The Golden Boy" Deleon
* My new nickname, "Barbie Sport"
* Ryan fighting over a fork with the Producer
* Hearing story after story about MMA fights
* Jordan "DJ-ing"
* Booty Shorts - that's all I have to say about that
* Deep conversations about Paleo nutrition vs. mainstream nutrition for athletes
* Picked up a bad habit...Redbull! Eeew, I know but it got me through the days
* Mike's jokes to keep me entertained between takes
* B roll is my favorite, put on the music and let's go!

There was a lot of laughs, good chats and fun workouts. Thanks Nexersys and BHI Media for letting me be a part of your team!! Excited for the launch coming later this summer!!!!!

VISION

2011-05-06T08:31:00.000-07:00

This past weekend the Form3 crew traveled out to California to spread our message of transformation through empowerment, vision and strength. This was an inspirational community building event providing dynamic motive for women to explore, create and forge new paths to fulfillment and purpose in their lives. And it did just that for not only the participants, but myself included. Every time I listen to Carey do her goal setting talk I take away something new, something different because I am always at a new, different place in my life. I walked away from the event with new nuggets on what it is that I need in my life to create exactly the life I want. I realized I need to make some changes within myself as well as what I'm doing day to day. Now it's about taking ACTION and working towards those goals.

Pictured above is my NEW vision board. A smaller board which seems to work better for me so I can really see it and focus on what it all means. I have it by my bathroom mirror so that every day it can remind me of my life vision...simple, luxurious and perfect!

Thanks to Carey and Crystal for demanding more from me and getting and keeping me out of my comfort zone and believing in me. Thanks to Susan, Crystal Mac and Gilly for all your support with this event. Together we will and are changing lives!!

The Next S+B Session - May 3rd

2011-04-26T04:43:00.001-07:00

Amanda lost 9#s, 4% Body Fat and 7 inches during the 4 week Group challenge!

The next Strength and Beauty Group Challenge starts Tuesday, May 3rd which is ONE WEEK from today! There are a few spots and you can register here. Summer is around the corner and you want to feel your best so that you can enjoy your life. The S+B program will help guide you!

The Strength & Beauty Challenge is a 4 week program that is designed to kick start your fitness and help you achieve your goals! The challenge will focus on nutrition and workouts on your own with a 1x/week group check-in meeting to hold you accountable throughout the process.This is open to ALL Women and scaled to ALL levels of fitness.

•S&B Guidebook
•Weekly Check-In Meeting & Workout Tuesdays from 6:30pm-7:30pm (at RunTex)
•16 Workouts to Complete on Your Own (4 per week for 4 weeks)
•28 Day Food List
•28 Day Menu Guide
•28 Day AdvoCare Supplement Recommendations (Optional)
•Goal Setting
•Before and After Pictures
•Before and After Body Composition
•Before and After Fitness Evaluation
•28 Daily Mission Emails
•Gift Bag
•Accountability to Food Log, Workouts and Much More

Post-Wod

2011-04-22T05:58:00.001-07:00

Once again a classic picture of my sister, Olivia, at CrossFit. Last week it was "the Liv Bib" and this week it's the post-wod pose. After heavy fronts followed by "Helen" (3 Rounds 400m Run, 21 Swings, 12 Pull-Ups) if you don't feel like the above picture...you are not going hard enough.

Remedy?

2011-04-06T17:08:00.000-07:00

This is my sister, Olivia......in the middle of a brutal workout, yet smiling away ha! She loves cleans but her collar bone sticks out so much that it bleeds and bruises pretty bad from catching the barbell after a few reps. So, she made her own remedy, a towel tucked into her tank! It worked great and made me laugh the whole time coaching. Just goes to show...where there is a will, there is a way ;-) Good job sis!

Birthday Burpees

2011-03-31T14:33:00.000-07:00

Happy Birthday to Kathleen and Therese!! These two ladies are in my Tuesday/Thursday 6:15am Women's Only class at RunTex and kick some major booty! This week they celebrated their birthdays and in class we like to celebrate by doing birthday burpees!! I've always thought this was kind of a mean concept. Here it is your birthday and not only do you have to do burpees but your whole class has to do them too so you feel bad...especially if you are older! So I thought about why we do this as a way of showing our love and attention. I've come up with an answer or answers. 1. Burpees keep you YOUNG!!! They are full body and mega metabolic so a great move for health and fitness! 2. Birthdays usually equal cake, alcohol and other splurges so we are helping you by burning those extra calories! 3. It brings the class together and for some sick reason is FUN! Crossfitters are masochists right?! 4. It just sounds good..."birthday burpees" yay! Next time a fellow crossfitter has a birthday and you have to do burpees don't make them feel like crap, celebrate them and the positive effects of doing them =)

CONGRATS Alisha!!!

2011-03-29T18:56:00.001-07:00

That's Alisha on the rings, still Crossfitting 8 months pregnant! How cute and cool is that?! Alisha came into the Women's Only program last summer and after only 1 month of being in classes found out she was pregnant! She decided to stick with Crossfit until she didn't feel good anymore or felt like it was just too much. Alisha stuck it out 3x/week for 8 more months!!!!!! I cannot tell you how proud I am of her. She had the best attitude, never complained and hung with the best of them. She lightened the load, slowed down or modified as needed but she showed up to class and did the work. Below is her newborn son that was born Monday evening 7 lbs 2oz. Both Mom and Baby are doing very well. Alisha, we are so happy for you and your family and wish you well. Come back soon! Congrats!!

The Little Things...

2011-03-23T16:32:00.000-07:00

I have been insanely busy this month, no complaints, I love it!!! However, I have felt like certain areas of my life are lacking because of my hectic schedule or just being plain tired when I do get time. I keep putting things off for when I get time (ie: finishing my taxes, blogging, working on form3, cleaning my house, getting my car washed, calling my best friend, planning my wedding, etc.) but then I don't make the time and all of the sudden I have anxiety for no reason at all...except there is a reason! When you put things off they never really go away. They are constantly lingering and annoying you until you accomplish them so they just stack up and that is no way to live.

This past weekend I had plans to go to SXSW after training a few clients in the morning. Because that's what I needed...some fun. I made a deal with myself that I couldn't go unless I was productive first. So....I went to town on my closet and drawers and did some major spring cleaning. I wish I had a before picture of my closet!!! I can now actually walk into it and see what my options are. Imagine that!! I ended up getting rid of 3 whole trash bags full of clothes, 2 bags full of shoes and 1 bag full of purses!!!! That is a LOT of stuff!!! I gave them to my sweet housekeepers that were so grateful. So not only do I feel like a million pounds has been lifted off me, I was also able to help somebody else out. It feels grrrrrreat!!!

It's the little things in life that matter. You would be amazed at how making the smallest changes in your diet, or tackling just one thing from your to-do list make big impacts. I challenge you to take care of ONE thing that has been bogging you down and see how good you feel and how it frees up so much energy that you can apply to other areas in your life.

Who Am I?

2011-03-15T19:28:00.000-07:00

I am an oxymoron...

I have always been a "guy's girl" but I'm very "girly." I am strong yet sensitive. I am brave, courageous and full of fear. I love socializing and I am a home body. I am happiest having a routine but need spontanaity. I am extremely organized to the point of being called a robot and a mess. I am totally laid back and anxious. I am a complete goofball and serious. I am smart and I am a ditz. I am extremely ambitious and I am content. I am outgoing and shy. I am a perfectionist and careless. I am a health freak and I love sweets. I am passionate but not romantic. I am unconventional and completely normal. I am a people person and a loner. You get the idea...

What does this mean? I guess you could say I'm at least balanced?! Haha. It doesn't mean anything other than I am who I am because I am. You can love me or hate me. You can accept me or reject me. You can respect me or dismiss me. I will still be who I am and I'm trying to be the best ME.

Spring is in the Air!!!

2011-03-07T12:41:00.000-08:00

The first day of Spring is in less than 2 weeks but in Austin it already feels like Spring and it is A-MAZ-ING!!! Nothing makes me happier than perfect, 75 degree and sunny weather in a city that I love with so much to do. It will be hotter than hell before you know it so take advantage of this time and GET OUTSIDE! Just a few ideas of great things to do in Austin:

Run Around Town Lake
Hike the Green Belt
Barton Springs Pool
Hamilton Pool
Enchanted Rock
Stand Up Paddle Board
Rent Bicycles
Rent Canoes or Kyaks
Have a Picnic on top of Mt. Bonnell after hiking the stairs a few times
Go to the Austin Zoo
Join the Austin locals on any of the fun patios!

We also have the 3rd annual Spring Women's Challenge coming up sure to be a blast!! The event will be April 16th and open to one hundred women, in teams of two will take on Lady Bird Lake CrossFit style. This challenge is open to all female clients of CrossFit Central, CrossFit Central RunTex, Relentless Bootcamp and Red Black Gym. More details coming soon!

Get out there and get moving!!!

Strength and Beauty Shirts

2011-02-21T15:27:00.000-08:00

The new Strength and Beauty shirts are IN! Get em while they're HOT! Super soft, white burnout Alternative Apparel V-Neck Tee for $25. I have a limited number right now so let me know if you want one asap.

Oh, the Places You'll Go!

2011-02-20T17:22:00.000-08:00

My best friend, the greatest friend a friend could have, Rachael, gave me the book "Oh, the Places You'll Go!" by Dr. Seuss for my 30th birthday. What a great gift!! We have been through a lot of different times together through our short friendship of 8 years. She was with me through the pivotal times of my life, post-college graduation, moving to Spain, moving to LA

with me, through my ups and downs and road to self discovery. This book is a great reminder that life is a balancing act and encourages finding the success within yourself. It's a journey that you shouldn't hurry through but embrace each moment and strive for your best. I'm going to move mountains!

So...

be your name Buxbaum or Bixby or Bray

or Mordecai Ali Van Allen O'Shea,

you're off to Great Places!

Today is your day!

Your mountain is waiting.

So...get on your way!

Thank You Flu?

2011-02-16T05:42:00.001-08:00

I just returned from a 5 day vacation in Miami, FL for my 30th birthday celebration. Typically after a vacation I wish I'm still on vacation but this time it feels good to be back. Why? Because lucky me got the FLU day 1 of vacation (thank you Jen Cardella ha). I tried my best to feel good, have a positive attitude and not completely ruin the trip. But most the time I was sad that I couldn't fully enjoy my surroundings because I just wanted to go back to bed. Uggg, what timing hu? The last day we were there the sun came out, I felt the best I had felt in 4 days so I made dam sure I enjoyed that day!!!

I also haven't been able to workout in over a week! My body feels weak from being sick, traveling, not having home cooked meals, not working out, you name it. The last couple of months I haven't been super motivated to be strict with my nutrition or had one of those awesome "feel good" workouts. Well, getting sick on vacation was a blessing in disguise because I am SOOO ready to feel my best again! I am super motivated to eat as clean as possible, limit alcohol intake, get LOTS of sleep, have great workouts and appreciate being alive, healthy and well.

Thank you flu for helping me to appreciate my health ha! Take that, kill those germs with kindness ;-)

January S+B Group Challenge Success

2011-02-04T05:03:00.001-08:00

Pictured Above: Sarah - Lost 12#s, 4% Body Fat and 8.5 Inches in only 4 weeks!!

Strength and Beauty ran it's first "Group Challenge" January 4th - February 1st. 21 women completed the 4 week challenge and let me tell you...there were some AMAZING results! I was very anxious to see how results from the group challenge compared to the personal training program. The camaraderie and encouragement this group gave each other was just plain awesome! Strength and Beauty was created to be a full transformational program meaning transforming the body AND the mind! I was literally brought to tears twice when doing body comps because it did just that. The physical changes are the easy part...the mental and emotional changes are a whole different kind of success. I want to give a sincere congratulations to every participant. You women are amazing and I have no doubt that you will continue on your journey of success and being the best YOU possible.

Full results, pictures and stories coming soon but I can tell you this...

Cumulatively this group LOST:
124.4 #s, 71.2% Body Fat and 132.75 Inches

Next group challenge and personal training program starts March 1st!!! Who is ready to change your body, change your LIFE? Register for your spot at www.strengthandbeauty.com

Online Program for non Austin area residents IS available, just not through the website yet. Email me if you are interested! JessSharratt@gmail.com

What's Going On...

2011-01-31T12:16:00.000-08:00

I have not updated my blog as much as usual and definitely not as much as I would like to. It's not for lack of content! 2011 has been busy, lots going on with both personal and work...

I got engaged over the Christmas holiday and it has been an absolute blast. We've been together over 8 years and it has taken our relationship to a whole new level. I didn't think it was possible for us to be any happier together, but we are. We have been venue shopping, planning and celebrating!

I also kicked off the year with the first group challenge of the Strength and Beauty program. I have 23 girls going through the 4 week challenge and it has been an awesome experience! In the past I have just run the personal training premium package which is killer but I wanted to bring the program to all women! I created a group and online program so no matter where you are or what your finances look like you can take advantage. Tomorrow is the last day of the January challenge and I have already done 6 body comps and ALL of the girls have had amazing results. One of them in particular lost 12#s, 4% body fat and 8.5 inches!!!!!!! In 4 weeks! WOW! I'm so proud of all these women for their commitment, hard work and will to succeed. They are the reasons I love my job.

On top of coaching classes, personal training, the Strength and Beauty group and personal training challenges I have also been preparing for a one of a kind, transformational event, form3 with the lovely Carey Kepler and Crystal Nelson. This has been a new adventure for me. A fun one but also a scary one. It has forced me to get out of my comfort zone which is a good thing. My goal with this event is to inspire other women to better themselves, love themselves and create the life of their dreams. I have to remember this event is NOT about me at all, it is about the women who will be attending this event. If you are not signed-up yet and need some inspiration in your life, some time for yourself to really think and create, to be able to live your life to the fullest then this event is for YOU!

It is only one month into the new year, 2011, and I already know it is going to be a huge one for me! Some exciting things happening are:

1. I'm officially a business owner - Strength and Beauty!
2. Getting comfortable with public speaking so that I can inspire women everywhere - Form3!!
3. Engaged to my best friend and love of my life
4. Turning the big 3-0
5. Taking my training to a whole new level...mentally! Relax, have fun, enjoy the process and not worry about what place I get or what others around me are doing!
6. Named one of Austin Fit Magazine's Fittest Couples in the February Issue
7. The official "Rae Girl" for Rae Cosmetics! Filmed my first commercial/ad!
8. Signed-up for the Landmark seminar in February
9. Signed-up for the Real Biz Uncensored Seminar

It's going to be a grrrrreat year!! Have you set your goals yet???

To My Fellow Competitors...

2011-01-18T18:37:00.000-08:00

It has been 6 months since I competed at the International CrossFit Games. It has also been 6 months since I have felt that dying desire to compete again. I threw down in the Texas Throwdown a short 4 weeks after the Games just to try to get back that "fun" adrenaline rush of a competition. Since then I have had very little desire to test my skills against the best.

I hired a coach for my programming to give me a focus and confidence in a "plan" and take some of the thinking out of it. I LOVE training. I love doing CrossFit just as much as I ever have, if not more. I still find joy in my workouts. I still have performance goals that I plan to achieve. The only difference is that desire to compete. I keep waiting for the feeling to return. That fire in the belly. I watch CrossFit videos to get me pumped and they do, just not in the way I was hoping. I go to team meetings hoping for some inspiration, and they are inspiring, just not for competing. I joined my teammates as a spectator at the ACO competition in Dallas and participated in the "Fran Off" thinking for sure that I would be sad I wasn't partaking in the full competition. Instead I was glad because it just seemed stressful.

Have any of you other competitors out there ever experienced this????

My mind wants to compete but right now apparently my heart does not...or maybe it's vice versa. I do have a lot on my plate right now, coaching, personal training, just started a new company, Strength and Beauty, planning the Form3 Women's World Tour event, planning a wedding that is coming up in 8 months. I will continue to train hard, eat well and not stress one way or the other and hope that I find the passion I'm looking for.

If this has happened to any of my fellow athletes I would love to hear!!! I feel alone in this way of thinking and would be nice to know somebody else has felt this way. Please share!

S+B Challenge

2011-01-13T15:48:00.000-08:00

The first Strength and Beauty GROUP challenge kicked off January 4th and what an amazing group of women! It takes a lot of motivation, guts and commitment to sign-up for a 28 day challenge and stick to it. I am so impressed with this group so far. Today is day 10 of the nutrition program, we have had 2 meetings/workouts together and the energy is awesome. So proud of each one of these women and can't wait to see their amazing results! Keep up the great work!

Strength and Beauty at The Women's World Tour

2011-01-07T05:27:00.000-08:00

In 2011, Carey Kepler, Crystal Nelson and myself have teamed up with Lululemon and will be traveling to 5 cities across America to influence, motivate and inspire women. We are launching the tour February 5th in our very own Austin, TX. If you are a woman ready to take control of your life and become your best self, this event is a must.

The purpose of the women’s world tour is to bring women in the community together, provide them with space to become inspired, motivate women to dream big, to become their most powerful dynamic selves, explore, create, take on new territories of their life, and re excite life where staleness has moved in.

As the creator of Strength and Beauty, I will be speaking about how women can get tripped up by what we think we "should" look like and what we "should" be instead of taking care of ourselves by becoming our most powerful self.

Some topics I will be covering:

•How body image plays a huge role in your life.

•Unrealistic ideals vs. powerful self

•Finding freedom through true health and fitness

•See yourself for who you are, not for who society feels you should be

The Austin Event will be open to 50 women for you, your friends and loved ones. We look forward to seeing each of you there! Sign up today.

For more information visit the website here or email me.

Form 3...A Women's World Tour

2011-01-05T10:44:00.000-08:00

In 2011, The Form3 event, a Women’s World Tour will travel to 5 cities across America to influence, motivate, and inspire women to create and forge new paths to fulfillment and purpose in their lives. I am joined with Crystal Nelson and Carey Kepler to create this event for all women to come and have the dynamic space to explore, create, and visualize their life.

I am excited to have Crystal Nelson speaking on how the food that we eat has a direct correlation to our potential as women. Women are the go-getters, the planners, the caretakers, the person in charge, the mother, the daughter, the sister, the friend… the ones that want to take on the world and truly believe they can do it.

Women are expected to do this with ease while displaying beauty that is described on what we see in television and magazines. Sometimes this high expectation can become detrimental to our self image and self esteem. Food is at the root of this issue and Crystal will explain why and how you can change your perspective on what to eat for the rest of your life. Stop reading into fad diets and look at what is natural, real, and pure in food.

Join us for the Women’s World Tour to take a look into how food can propel us forward into a life unimaginable, where you sleep better, look better, feel better, perform better, improve relationships with loved ones, look younger, and prohibit diseases that are surrounding us daily as women.

A few topics that Crystal will cover are:

•I’ve Been Dieting Since I was 15.. What the Heck Do I Eat and Why?
•Your Relationship With Food
•Inflammation and Insulin Resistance
•Why Am I Always Tired?
•Sugar is Crack and What That Means for Your Hormones
•A Plan to Change What You Eat Starting Today
We look forward to seeing each of you there! Sign up today.. Austin is holding 50 spots for you and your friends!

For more information visit the website here or email me.

Best Training Studio & 2nd Best Boot Camp in Austin

2011-01-03T18:48:00.000-08:00

CrossFit Central and Relentless Bootcamp are proud to be voted Best of Austin 2010 by Austin Fit Magazine. CrossFit Central won Austin's Best Training Studio, receiving 87% of the vote! Relentless Bootcamp came in a strong second for Austin's Best Bootcamp, receiving 19% of the vote. Thank you to all of our clients who make this community truly Austin's Best. See all Best of Austin results.

2010 SUCCESS STORIES

2010-12-29T12:17:00.001-08:00

HUGE Congratulations to ALL of the 2010 CrossFit Central Success Stories and a special shout out to 2 of my amazing clients, Meredith Bagan and Kourtney Keaton! Your hard work, dedication and will to succeed is inspiring and I am so proud of both of you and happy to have played a small role in your amazing accomplishments. You 2 ladies are proof that you are never too busy to take time for your own health and well being. Love you both and so happy to have you as clients and friends. Read below for both Meredith's and Kourtney's stories. Check out all of the stories by going to the RunTex, Relentless and CrossFit Central websites!

MEREDITH BAGAN:

HER STORY:
Before joining CrossFit Central RunTex I was frustrated with my weight and lack of being able to get it off after having twins. I have always been an active person both playing tennis and working out, but 2009 was particularly difficult for me in getting the extra baby weight off. My life before CrossFit Central RunTex was probably like most others trying to drop some pounds post baby - playing some tennis weekly, doing gym classes, jogging on the treadmill and thinking I was eating better.

I had a friend that had moved from California that was completely addicted to CrossFit. He joined CrossFit Central as soon as he moved to Austin and would not quit hounding me to try it. He convinced me to go to the Central's free workouts during the New Year's week - I almost died and couldn't walk for a week after attending two of the workouts, but at that point I realized that CrossFit might really be the answer for me. I signed up in January with Coach Jessica to start Elements, began On-Ramp in February and joined my first real CrossFit class on March 1, 2010.

Needless to say, I am addicted! I have lost over 20lbs, 10% body fat, and lots of inches! I can finally wear my old clothes again. It is exhilerating and I don't think I have ever been in better shape! The results that I have seen since joining CrossFit Central RunTex are more than just the physical. I not only feel so much better, but I know that I am in the best shape of my life and feel better than ever; my tennis is stronger and my mind is calmer!
There are so many challenges in CrossFit that I would never think I could do AND I can! This overflows into day to day life experiences, because your mental beliefs adjust to believe that you CAN do things no matter how much you might have thought you couldn't in the past. The coaches and classmates are so boosting--each class is a new endeavor (no matter how many times you have crossed the workout previoulsy).

I think pressing through and challenging myself in CrossFit makes me physically, mentally and emotionally stronger. This is a different confidence, one that carries through each sector of my life! It feels great! I am motivated, pushed and challenged each day with Jessica Sharatt as an incredible supporter and coach as well as an incredible group of women that I workout with weekly. It is a fun group of women that I miss seeing and working out with if I miss a class. I couldn't be happier to have "caved" into being what I never thought I would be, ADDICTED to CROSSFIT!

KOURTNEY KEATON

HER STORY:
I had my first child two years prior to joining CrossFit Central RunTex, so my life was – and still is – a constant negotiation about how to be a good mother and wife while sustaining a successful career. I spend about 40% of my work week traveling, so my life is quite a juggling act! Before Central RunTex, it was a very tiring juggling act given that I was 20+ pounds overweight, not sleeping well, eating on the run, and focused on everyone and everything but myself. I had become the very thing I’d sworn that I’d never be – the overworked mom cliché.

I’d been training for a triathlon in 2007 when I learned I was pregnant with my son. I’d always been a fit person who loved to exercise but soon the combination of being pregnant, flying around the country every week on business, and making a move from the east coast to Austin took precedence over working out. The next thing I knew it was February 2010 and I was shockingly out of shape. I was tired, cranky, overweight, and had tummy troubles from all the bad-for-me food I was eating. I knew that I had to make the time to focus on my health, despite being a very busy working mom to a two-year old. My sister knew how much I wanted to be fit again and, unbeknown to me, emailed Coach Jess Sharratt after reading one of her blog posts. We joined CrossFit Central RunTex together and within two weeks it was one of the best decisions I’ve ever made. I’m grateful to her for encouraging me to join because it’s changed my life.

In terms of physical results, I’ve lost 25 lbs and over 7% body fat and can once again fit into all the clothes in my closet. I have a lot more energy, and far fewer aches and pains. My experience with the CrossFit lifestyle and the incredible coaching staff and community at CFC (including the FANTASTIC, INSPIRING Jess Sharratt), has reminded me that I can achieve anything I set out to do. And sometimes even achieve things I don’t set out to do (hello, 2nd place at FGB V!). When life seems chaotic, and my time and focus are spread across many responsibilities, it’s difficult to remember that I have complete control of myself and my life. It can quickly begin to feel like my family/job/friends are more important than my own health and happiness. CrossFit Central RunTex is a constant reminder that the choice to be happy and healthy is mine to make every second of every day. Sounds corny, but the power in that knowledge is greater than anything else I’ll learn.

I’ve also seen significant performance improvement. When I started at CFC in February of this year I was dead last in the 400m warm up run. Dead last! Humbling, to say the least. At the recent Fight Gone Bad V event held in September, I surprised myself by scoring 2nd place in the beginner division. The beginner division normally wouldn’t be something I’d get too excited about, but it’s a vast improvement over where I was six months prior. I can’t wait to see where I am six months from now.

At work, I’m responsible for a multi-million dollar revenue stream and for keeping hundreds of clients happy. It’s an intense job that requires a lot of energy, patience and ingenuity. Pushing myself to physical and mental limits at every week in CrossFit has made a world of difference in my approach to work. It has allowed me to push beyond perceived goals and obstacles, and has cured me of the nasty habit of arguing for my limitations.

Being happy and healthy has been fantastic for my family life. Happy mama, happy household! Having a healthy family is very important to me and I want to model a healthy lifestyle for my son.

CrossFit has also been a fantastic opportunity to get to know the cross-section of women at RunTex. One of the best things about CFC is that there’s no standard “CrossFitter Profile” – we’re a group of women from all backgrounds, in all shapes and sizes, who come together to kick some serious ass and push ourselves to be better in all ways.

I do CrossFit for me. I do it because it makes me happy. The reason I CrossFit is because I love every second of doing it. I love the sweat, the pain, the relief, the focus, the community, and the total satisfaction of pushing myself beyond perceived boundaries. Life is just an accumulation of moments. The moments I spend doing CrossFit, I feel completely alive. That’s why I CrossFit.

Women's World Tour...

2010-12-27T08:44:00.001-08:00

A transformational event for women.

The Woman’s World tour is an inspirational community building event providing dynamic motive for women to explore, create and forge new paths to fulfillment and purpose in their lives.

This event is created to:

Come together as a community
Create space to become inspired
Create space to dream
take on new territories for your life
tools to become powerful and dynamic
A one day event including a Friday night social.

Goal setting – learning how to set goals that are specific, measurable, and achievable, and then taking action now!

Creating vision – Remembering what your dreams are and casting those dreams into your future and making them come true! Create your vision board on site!

Nutrition – How women can get tripped up with the struggle of food and how we can create wellness and longevity for ourselves and the people we love!

Strength and Beauty – How women can get tripped up by what we think we should look like and what we should be instead of taking care of ourselves by becoming our most powerful self.

Myself, Carey Kepler, and Crystal Nelson will be reaching out to each of you and asking for your commitment to yourself in 2011. We want to work with you in creating your most powerful year, your most powerful self!!!

What is the purpose of your life?
What is the dream you want as a reality?
What were you set on this earth to do?

We are excited to be in Austin on February 5th, 2011 at CrossFit Central. Sign up today, this is an event you will not want to miss!

TEAM

2010-12-17T15:53:00.001-08:00

WOW, I am constantly aware of how grateful I am to be a part of the CrossFit Central team. What an amazing, dynamic group of people I get to work with. Everybody is so different, yet so much alike. We all share a bond like no other place of work and the love we have for one another is truly something special. There is never a day that goes by when I don't wake up filled with gratitude, yes even on the days I wake up at 4:15am! We are truly blessed to have found our purpose and be able to live our passion. Find your purpose in life and live with intention!

49 Year Old with a Body of a College Athlete!!

2010-12-08T16:09:00.001-08:00

Brooke Bailey has been in my Women's Only 9:15am class for over a year. She has seen huge success and always finishes the workout at the top of the pack. Recently, she decided to take it up a notch by participating in the Strength and Beauty personal training program and I was shocked at her results in only 3 weeks! We shortened the 4 week program to 3 because she would be out for Thanksgiving. In only 3 weeks Brooke, lost 6lbs, 5% Body Fat, 9.75 total inches in only 3 weeks AND she can do dead hang pull-ups and unassisted handstand push-ups!

The most exciting part though is that she went to UT Fit Lab to have a Dexa body scan and the research analysis said that Brooke, as a 49 year old female, has the body of a college athlete!!! Pretty impressive! When Brooke turns 50 I hope that she will compete in the CrossFit Master's division because she is AMAZING!!

Brooke inspires me with her dedication and commitment, congratulations on your success!!

Holiday Discount on Personal Training Rates

2010-12-06T16:11:00.000-08:00

CrossFit Central is taking a 2 week break from classes for the holidays! We are OFF classes December 18th - January 2nd. If you are in town and don't want to get behind on your fitness goals I am offering small group personal training at a discounted rate!!!

I am taking groups of 3 people so grab your classmates or your friends or family and we can schedule some sessions over the 2 weeks to keep you moving. You do not have to be a current crossfit client! Might be a good way to give CrossFit a try to see if you want to start classes in the New Year?!

Contact me for pricing and availability JessSharratt@gmail.com

Happy Holidays!!!!

Registration OPEN!

2010-11-29T08:36:00.000-08:00

Strength & Beauty 4 Week Challenge:
January 4th – February 1st
The Strength & Beauty Challenge is a 4 week program that is designed to kick start your fitness and help you achieve your goals! The challenge will focus on nutrition and workouts on your own with a 1x/week group check-in meeting to hold you accountable throughout the process.This is open to ALL Women and scaled to ALL levels of fitness.

■S&B Guidebook
■Weekly Check-In Meeting (Tuesdays 6:30-7:30pm)
■20 Workouts to Complete on Your Own (5x/week for 4 weeks)
■28 Day Food List
■28 Day Menu Guide
■28 Day AdvoCare Supplement Recommendations (Optional)
■Goal Setting
■Before and After Pictures
■Before and After Body Composition
■Before and After Fitness Evaluation
■28 Daily Mission Emails
■Gift Bag
■Accountability to Food Log, Workouts and Much More
Cost per person $150
REGISTER

New S&B Website and Programs!!!

2010-11-28T06:15:00.000-08:00

I am super excited to announce the launch of the Strength and Beauty website and new program options!!! We are now offering 3 different S&B packages to fit your needs. Registration for the January Group Challenge and Personal Training program opens Monday, November 29th and the online version is coming soon! Reserve your spot or contact me for questions.

Sister Success

2010-11-17T10:17:00.000-08:00

Recently my sister, Olivia, was chosen as one of Austin's Top 10 Fittest Moms and landed the cover of Austin Fit Magazine. Last week KXAN (NBC) came to the Women's Only class at RunTex to film her along with a handful of other amazing fit mothers. This week she was asked to interview live on My FOX Austin for a segment on staying fit as a mother called "Mom to Mom." Above is the video clip.

I'm so proud of my sister and all that she has accomplished! She was always more into yoga and hiking and when she first saw me doing CrossFit she said this exact statement with enthusiasm, "I will NEVER do that, that looks horrible and there is no way I could possibly do that." 40lbs pounds lighter and muscles she had never seen later she is rocking crossfit workouts and in her own words, ADDICTED. Liv is a single mom and has her hands full with her 2 year old son, Jacob but still manages to find the time, energy and willpower to make it to class 3-4 times a week and eat healthy, and is now in the midst of opening and running her own event planning company, Liv by Design!

I'm proud of my sister for much more than her success story and body transformation though. Life has thrown her some curve balls but she has always had a positive (almost funny) attitude and makes those curve balls into blessings. I'm a big believer in "things happen for a reason" and she is living proof of this and gives me faith to not get caught up in little hiccups here and there, push through and there is always something better waiting for you on the other side. Blessings in disguise.

Congrats sister on all your past and future success! I love you!!!!

S&B Super Star - Chelsea

2010-11-15T16:01:00.000-08:00

Chelsea has been laser focused on reaching her goals! She is a CrossFit coach's dream client. Shows up on time, ready to work, never complains, interested in learning more, takes nutrition advices and applies it, is willing to try anything I throw her way, has a positive fun attitude, the list goes on. Chelsea completed the October session of the Strength and Beauty program and has continued to personal train with me and she just recently got her first DEAD HANG pull-up. So proud of her commitment.

Chelsea along with 3 other girls are headed to the salon this Sunday to get their hair and make-up done before their big photo shoot!! So excited to see her results which will be on the new Strength and Beauty website launching later this month.

Cover Girls - TONIGHT!!!

2010-11-12T05:19:00.001-08:00

Two of my amazing clients, Andra and Jenny, from the Women's Only 8:30am class are in a band called The Cover Girls!!!! They are playing their first gig TONIGHT at the Beauty Bar and would love for the CrossFit Women's community to come out and support them. Here are the details:

When: Tonight, November 12th
Location: Beauty Bar, 617 E. 7th St

6 Beautiful and talented girls: Amy Edwards, Kym Rodgers Wunsch, Kristina Krause, Andra Liemandt, Jenny Snyder Mason, Julie Jumonville

Hello All!

It's a 4-song mini-set from our band the Cover Girls!

Seeing the Covergirls (Julie Jumonville, Andra Liemandt, Jenny Mason, Kym Wunsch, Kris Krause, and Amy Edwards) is like seeing a baby rhino. We don’t come out to play very often.

We are playing Friday, November 12 at 11PM sharp. Our set is short so come early.

If you can stand it, hit the dance floor with us afterward for Phoenix Down and DJ Hoodie Allen!

Travis Warren (Blind Melon) - 9:30
B. Sterling Band - 10:15
Cover Girls - 11
Phoenix Down - 11:30

Hope to see you all there!

My Client - REVA

2010-11-04T18:16:00.000-07:00

I just recently learned that one of my clients, Reva, who is in the Women's Only M/W/F 9:15am class at RunTex is not only the Owner of Edible Arrangements (YUM) but is also the President of Helping Austin!!! How cool is she? Check out the video above of her with "Big Sisters" and her non-profit organization, Helping Austin and get involved!

S&B Day 28 and Day 1

2010-11-02T17:59:00.000-07:00

New S&B Client, Brooke, excited and ready!

Today is a big day for the Strength and Beauty women! It is the last day for the October group and the first day for the November group. I am SO proud of all the girls who have completed the Strength and Beauty program and can't wait to share their amazing results with you! We have the make-over and photo shoot this coming Sunday!! Fun!

Beauty Tips from Audrey Hepburn

2010-10-31T05:28:00.000-07:00

For attractive lips, speak words of kindness. For lovely eyes, seek out the good in people. For a slim figure, share your food with the hungry. For beautiful hair, let a child run his/her fingers through it once a day. For poise, walk with the knowledge that you never walk alone. People, even more than things, have to be restored, renewed, revived, reclaimed, and redeemed; never throw out anyone. Remember, if you ever need a helping hand, you will find one at the end of each of your arms. As you grow older, you will discover that you have two hands; one for helping yourself, and the other for helping others.

Sweet Video Of CrossFit Women

2010-10-26T11:03:00.001-07:00

Visit sicfit.com for more Videos

October Athlete of the Month

2010-10-25T06:49:00.000-07:00

Congratulations to one of my clients, Cindy Hammes, for being chosen as October's "Athlete of the Month!" Cindy has only been in programs for a few months but has shown huge commitment which equals SUCCESS! She has always been receptive to coaching tips, open to nutrition advice and completed the 24 day Advocare challenge with amazing results and is currently participating in the Lean Turkey challenge. I can't tell you how proud I am of Cindy for her dedication and great attitude. Check out her story on the CrossFit Women's Blog.

Body Scan Results

2010-10-21T15:29:00.000-07:00

Today I went to the University of Texas Fitness Institute for a DEXA Body Scan. I was at the gym Tuesday chatting with Christine Gaussiran and she had just done her body scan and told me all about how totally cool it was and that CrossFit Central coaches and clients get a 50% discount!! So, I decided I would go.

Dr. Mark Faries helped me out today and was full of information! First thing he had me do was weigh, take my height and do a skin caliper test. Jen Cardella - you win, I'm only 5'6" haha. I started off happy because I'm down 6 lbs. from when I started my Strength and Beauty program which is HUGE for me! That scale hasn't moved anywhere but up since 6 months before training for the Games!

After Dr. Faries took all of my measurements we moved to the x-ray machine (pictured above) to get my body scan. It's super easy, you just lay down and the x-ray takes about 5 minute to scan your entire body. You get 3 different readings - your bone density, fat mass and lean body mass. He warned me that typically the Dexa scanner reads higher body fat because it calculates visceral fat too (fat around your organs).

RESULTS

My total bone density is on the higher than average side which is great but he said for my frame and amount of weight training I do that he expected it to be even higher. I let him know about the Paleo diet being free of dairy and getting my calcium from other sources and he agreed that was a healthy diet but suggested a calcium supplement. Done!

My total body fat is 14.2% which was a great surprise since he warned me that it would be higher and this is actually lower than what I recently measured at which tells me the 6lbs. I've lost are thankfully from fat and not precious muscle that I work hard to gain. I have 17.5 lbs. of fat and 115 lbs. of lean mass (muscle, organs, bones). Pretty cool!!! It breaks it down even further to tell you percentages for your arms, legs, and trunk.

THE MOST INTERESTING PART and the part that I want all of you ladies out there to pay attention to! Because I have so much muscle mass which expends more energy than fat - in order to just maintain my weight just sitting quietly I need 1,700 calories and if I am moderately working out 2,200 and if I'm training seriously hard 2,700 calories daily!!!!! I was shocked because I eat no where near this amount on a typical day! He saw my face and knew I thought this was high and what I was thinking and took the time to explain that IF I would eat more healthy foods (proteins, fats and carbs) that I would not gain weight but my body would thank me by building muscle that much quicker, recovering that much quicker and having a ton more energy to go harder in workouts. When you are consistently eating low calories there comes a point when your brain tells your body to hold onto the fat because it takes less energy to store and burn the muscle because it takes more energy to store. I would say about 50% of my female clients problems with their food log is not eating too much, it's not eating the right thing or just not eating nearly enough. Now these calories or not for everybody! The more muscle you have the more calories you need. Another bonus to building muscle mass!! FOOD =)

This was really fun and interesting for me and I highly suggest you get your done as well so you can be educated on your body and specific recomendations for you. All CrossFit Central clients get 50% off so it cost $75 instead of $150 and is a great measuring tool that is much more accurate than the scale and calipers. It also tells you exactly how much fat you would need to loose or muscle you would need to gain to get to a specific body fat percentage if that is one of your goals. It's just nice to have all the facts for YOU in black and white. If you want to schedule just call 512-471-0081 and let them know you are with CFC!

Strong and Beautiful Women

2010-10-20T18:12:00.001-07:00

Today is day 15 of the 28 day Strength and Beauty October session! The girls are more than half way through the challenge and doing amazing! I'm so proud of each of them for taking the commitment, working hard, getting out of their comfort zones and wanting to be their best!

Some of the girls have already...

1. Conquered Fears - handstands, box jumps, showing somebody their food log

2. Done things that they have never been able to do on any other challenge - say NO to a single chip when dining at a Mexican food restaurant!

3. Lost weight - hello jeans fitting better and bye bye "muffin top"

4. Endured pain - Trigger Point, unbroken burpees, the list goes on...

5. Organized other areas of their life in order to create space for things they want - Talk about beautiful!

I'm looking forward to what all these girls can accomplish in the next 13 days!

Rae Cosmetics

2010-10-14T14:02:00.001-07:00

If you are a woman and an athlete then you need to know about Rae Cosmetics! Rae is a mineral based makeup specifically designed for active women and athletes. It is made with "clinical-grade nutrients and anti-oxidants repair and protect your skin while non-chemical sunscreens and moisturizers guard against the sun's damaging rays keeping your skin healthy and radiant. It's heat, humidity and perspiration resistant design won't crease, cake or smear while at work or play." Could it get any better for a female athlete that also lives in hot, humid Texas??? I love these products and what they stand for. My favorite product so far is the tinted moisturizer because it's a lotion, sunscreen and foundation all in one. Check it out! The Rae studio is here in Austin but many different boutiques carry the products and you can also shop online at www.raecosmetics.com. My motto has always been if you look good you feel good and if you feel good you perform well!!! =) Enjoy!

WOMEN'S HAPPY HOUR

2010-10-11T19:13:00.001-07:00

CROSSFIT WOMEN - We are putting together a happy hour so we can have a chance to mix and mingle and get to know one another. And of course drink some wine =) This is a great chance to get to know your classmates and coaches and have some FUN!!! Here are the details:

When: Friday, October 22nd
Time: 6:00pm - 8:00pm
Where: Water to Wine 4036 S. Lamar, Suite 100
Cost: $10 for wine tasting or you can buy a glass or make your own wine and label!

Hope to see you all there! Spread the word...

EndlessBeauty.com Fitness Video

2010-10-05T14:28:00.000-07:00

Recently EndlessBeauty.com and Stacey Lashley asked me to come on board as one of their fitness experts and film 4 short workout videos! I'm excited about this new partnership because it is helping spread the fitness love and showing people that anybody and everybody can do it anywhere and everywhere no matter how old you are, what your current fitness level is or access to equipment. Fall brings beautiful weather, so get outside and get in shape! Watch and learn with this short video for simple, yet effective exercises to keep you moving through the holidays. More videos to come so stay tuned!

Strength and Beauty

2010-10-04T05:04:00.001-07:00

Tomorrow is the official launch date for the Strength and Beauty challenge! I have put a few people through the 28 day program this past month and have had great success. I am beyond excited for this new group of ladies to take on this intense challenge. The Austin community has been amazing in offering services for this program to really build a complete transformational package! Thank you to Rae Cosmetics, Hairy Situations, Sanieh Yoga, Esty Skin Studio, Dave Re Photography and Massage Envy for helping to make this program the best in the city! Stay tuned to find out what the Strength and Beauty ladies will be going through, their progress and of course their after photos!

The next session will start November 2nd with limited spots!!

Contact me to reserve your spot JessSharratt@gmail.com

Women and the CrossFit Total

2010-09-29T17:54:00.001-07:00

This month's benchmarks are "Cindy" for the co-ed classes and "CrossFit Total" for the women's classes. I love when the women's classes do total!!! Why? Because when most women start crossfitting and they see a max or heavy lift on the board they don't like it. They ask me things like, "are we not doing any cardio today?" Or, "I don't want to get big so can I just do lighter weights more reps?" Or they tell me there is no way I can squat that much, press that much or lift that much. 3 months later the magic of crossfit happens and they are loading up the bars and hitting HUGE PR's and laughing, high fiving and encouraging each other and at the end of the class they feel empowered!

Kathi, who is one of my clients in my 9:15am class, weighs 104 lbs. last time we did her body comp. She is TINY! And she deadlifted 165 lbs. today which is a huge PR for her. She told me that she use to be scared and now it is fun to see how far she has progressed. That is only one story...I have about 20 women just from today that I could tell you how strong they've gotten, how confident and empowered they are now, how much fun they are having getting FIT. Congratulations to ALL of you and especially Robin Ostrander and Katie Drilling for not only getting into the 200 lb club but surpassing it by both lifting 220#s! Nice work ladies!!

Here is a great post from CrossFit West that lists the top 10 Reasons Heavy Weights Do Not Bulk Up the Female Athlete

My Mom...

2010-09-27T04:31:00.001-07:00

My beautiful mother has been on my Strength and Beauty program for a little over a week and I got a fun message from her telling me that she has lost 6 lbs. and is feeling great!!! She already follows the paleo lifestyle so it was just a few small tweaks with big results. So proud of her and excited to see and hear about the results after 3 more weeks!

I have 2 spots left for the October session which starts Tuesday, October 5th. Stop wishing for what you want and let me help you achieve it.

Ladies Listen Up!!!

2010-09-23T07:26:00.000-07:00

This is a great read for all of you ladies out there that need a little convincing. We have all been taught one way from an early age and it's hard to change that mind set. Hopefully this blog post will help lead you in the right direction. Trust the process and then see it to believe it!!

"A Note to the Average Woman"

Healthy Alternative for Fall

2010-09-22T04:37:00.000-07:00

Today is the first day of Fall!! Although Summer is my favorite I love the changing of the Seasons. With new Seasons it brings new feelings and emotions, good memories and change. It makes me want to clean out my closet, drag my comfy Ugg boots out of hiding and all my cozy jackets. It makes me think of family, Holidays and fun times. Yesterday a client was talking about how in the Holiday Season she just cannot resist the Pumpkin Lattes at Starbucks. Did you know that a SMALL (or Tall) Pumpkin Spice Latte with NO whipped cream and NON-fat milk has 220 Calories, 41g of Carbs, and 38g of Sugar?!!! Yikes! This morning I made a healthy alternative that I personally think taste better because it's not so overpoweringly sweet. Give it a try before you reach for the real deal, high sugar dairy treat. It just might satisfy your craving.

1 Cup Coffee
1/4 Cup So-Delicious Unsweetened Coconut Milk
1 Scoop Jay Robb's Vanilla Whey Protein Powder
Few Dashes of Pumpkin Pie Seasoning
(100 Calories, 0g Carbs, 0g Sugar and 25g Protein)

*You have to mix the Coconut Milk and Protein Powder first in a CERAMIC MUG and then pour the coffee in. If you use a medal to-go coffee cup it messes up the consistency of the protein powder. Enjoy and happy first day of Fall!!

Community

2010-09-19T05:04:00.000-07:00

This weekend was CrossFit Central's free community workouts. There were 3 workouts going on simultaneously at CrossFit Central, CrossFit Central RunTex and Under the Bridge at Town Lake. We put over 150 people through workouts on a Saturday morning all at the same time. Our mission is building a fit community and without all of the people who woke up early on a weekend and came out to be with us, we could not reach this goal. So thanks to everyone who showed up and worked hard! I hope you all had fun, got in a good WOD and will be back for more. If you missed it, we gave out $40 coupons to new people!!!

Coming Soon!!!

2010-09-14T14:35:00.001-07:00

Strength and Beauty is a NEW program for women starting in October!!! This is a highly focused, intense 4 week challenge for women who are serious about getting results and getting them fast! Learn how to cultivate strength and beauty from the inside out.

What does the Strength and Beauty Program Include?

Before and After Pictures
Make-Over from Rae Cosmetics for your "After Picture"
Hair Cut and/or Blow Dry and Style for your "After Picture"
Before and After Body Composition
Before and After Fitness Evaluation
8 Personal Training Sessions (2x/week for 4 weeks)
12 Additional Workouts to Complete (3x/week for 4 weeks)
28 Day Food List - (Maintenance Program following the 28 days)
28 Day Menu Guide - (Maintenance Program following the 28 days)
28 Day AdvoCare Supplements (Optional)
Goal Setting
Trigger Point Therapy
Accountability to Food Log, Workouts and Much More

Only 6 spots available for October! Stop wishing and dreaming about what you want and learn how to get it!

Contact Jessica at JessSharratt@gmail.com for further details and pricing.

Burpee Love

2010-09-12T04:32:00.000-07:00

Visit sicfit.com for more Videos

How fast can you do 33 Burpees? Recently, there was a contest on SICFIT to see just that. All participants receive a t-shirt or tank top and the male and female winner wins a GYMBOSS, SICFIT Gear & CFL T-Shirt. Fun!!! Above is a video of myself, Carey Kepler, Mike Winchester and Jeremy Thiel doing our 33 burpees.

Fight Gone Bad 5

2010-09-09T06:45:00.000-07:00

Fight Gone Bad V is Here! This annual fundraiser fitness event is set up to benefit the Livestrong Foundation, The Wounded Warrior Project & The CrossFit Foundation. The workout is scaled to all levels and includes a Kid's Division. Join the community on September 25th and get in a good workout for a great cause!

Saturday September 25th
8:00am - 11:00am @ Westlake High School
Every participant should raise $50
Proceeds go to the Livestrong Foundation, The Wounded Warrior Project & The CrossFit Foundation

This year affiliates across Austin are joining forces to put on the best Fight Gone Bad to date!
Crossfit Westlake, Fit and Fearless Crossfit, Crossfit Austin, Crossfit Texas, CrossFit Leander, Crossfit Round Rock and CrossFit Central will host this year's Fight Gone Bad Event.

How to Register:
1. Go to http://www.fgb5.org/
2. Click Register & Follow the Steps
3. Be Sure to Add CrossFit Central as Your Team
4. Start fundraising & get ready for a FUN and exciting event!

* If you do not want to participate you can still make a donation of any amount by going HERE

What is the Fight Gone Bad Workout?

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

•Wall-ball: 20 pound ball, 10 ft target. (Reps)
•Sumo deadlift high-pull: 75 pounds (Reps)
•Box Jump: 20″ box (Reps)
•Push-press: 75 pounds (Reps)
•Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Paleo-ish Challenge Winner

2010-09-06T06:45:00.001-07:00

25 women committed to a 4 week Paleo-ish challenge and the person with the least amount of cheats at the end of the challenge wins the prize pot of $250!! Pictured above is the winner, Cheray Ashwill!!! She won by having ZERO cheats over the 4 weeks, pretty impressive!!! Cheray said, "6 pounds lost, leaner and a tighter booty. Thanks for this challenge. It was the best way for me to kick start my paleo lifestyle again." That was the point of this challenge, to kick start a LIFESTYLE that you can continue with after the challenge is over which is why I allowed for 1 cheats weekly and a glass of wine here and there, to make it something that people can maintain. I am so proud of every single person who took on this challenge, some for the first time going Paleo!! Here are a few things of what people had to say...

Andrea Bacak - "I have lost 4 pounds by just paying attention and writing down what I eat! Who cares about the money my butt is getting smaller."

Mari Schwanke Barreda - "My clothes are fitting quite differently now, so I think this is working for me, too!"

Andrea Esparza - "I lost 8 pounds!!! And I turned into a judger!! haha! But in all seriousness, it has taught me about eating and more about how my body processes "junk". I plan to keep this up FOREVER!!! I know I didn't win the money, but I won in spirit!!! hahah!!Thank you so much for doing this!"

New Month, New Classes, New People...

2010-08-30T08:47:00.000-07:00

Monday/Wednesday/Friday 8:30 AM Class

Monday/Wednesday/Friday 9:15 AM Class

Today is the first day of September sessions and the first day of the new Monday/Wednesday/Friday 8:30am Women's Class. I am excited to have my current clients back for another round of CrossFit as well as some new faces and people returning that have been out for the summer! I felt like today was the first day back to school, meeting new people and seeing returning clients for the first time in 2 months. All of these ladies did an amazing job today in this month's benchmark workout, "CC Flyers"! I look forward to getting to know each of them better, pushing them beyond what they think they can do, and watching them get results and have fun doing it. Great start to the new month with 2 solid classes filled with amazing women!

Today's Benchark Workout "CC Flyers"
3 Rounds of...
400m Run (with a hill)
21 Box Jumps
12 Overhead Squats

Let's Hear From the Women!!!

2010-08-24T17:09:00.001-07:00

Women have been stereotyped many of times as being indecisive, complex, hard to figure out or read. Well this blog post is to ask you ladies out there straight up...what do you want to hear about, read, see, watch, know within the CrossFit Women's world???? I am the head coach for the women's program at RunTex and feel like I understand each of my client's pretty well but I want to hear from YOU as a female crossfitter!!! What are your interests with crossfit? What would you like to see more of in the women's community? What would you like to see on my blog or other female coach's blogs? If we were to have a new episode on Sicfit what would you like to see? What inspires you, motivates you, empowers you? Any ideas and comments are welcome! This is your chance to have a voice, speak up!!! What do YOU want?

Personal Training Spots Available September!!!

2010-08-19T06:55:00.003-07:00

Olivia lost over 30lbs, dropped 13% body fat, 4 inches, & 5 dress sizes!
WHITNEY'S BEFORE PHOTOS
WHITNEY'S AFTER PHOTOS - In 7 months lost 20 lbs and 9% body fat - went from wearing 8/10's to wearing 2/4's

September represents change for me! My schedule will be changing changing in September which means my classes and clients are changing. My own training program will be changing as I'm following a new strength and speed program designed specifically for me by Wes Kimball. It's the beginning of a new Fall Semester for kids, college students and parents. Is it time for YOU to change into the person you want to be? Starting in September I will now have availability to help YOU change into the BEST YOU. I am opening 2 time spots for personal training or small training groups!! I haven't been able to take any new clients in months so I am really excited about the opportunity to work with new people. If you are looking to get serious about reaching your goals and bettering yourself and your life and would like the guidance of a coach I am here to dedicate myself to making that happen. I am offering 2x/week or 3x/week on the below days/times:

Monday/Wednesday/Friday 6-7 AM
Monday/Wednesday/Friday 7-8 AM

I will give a discount for 2 on 1 sessions or 3 on 1 sessions so if cost is what's holding you back...find a friend and change your lives together! It's more fun and more accountabiltiy!

If you are interested please email me for more information and pricing JessSharratt@gmail.com

Texas Throwdown

2010-08-18T05:44:00.001-07:00

This past weekend I joined several other CrossFit Central coaches and clients in Dallas to compete at the Texas Throwdown at the 2010 Europa Expo. I kept wavering back and forth if I should even be competing again just 4 weeks after the Games but I missed that feeling of competing just to compete for the passion of the sport so I decided to suck it up and go for it. I am SO glad that I made the decision that I did because I had an absolute blast Saturday!! I was never nervous, had great workouts (placed 1st, 2nd and 1st and 2nd place overall), enjoyed spending time with friends and meeting new ones, entertained by all the other crazy fitness people at the Expo (body builders, fitness dance and strongmen), and just really enjoyed the laid back atmosphere and crossfit community. It reinstated my love for the sport and gave me back that fire for competition that I missed post Games. I am starting a new training program today with Oly Athlete and excited about my new journey. I will keep you posted on my progress!!

NEW WOMEN'S ONLY CLASS!!!

2010-08-10T16:04:00.001-07:00

I am very excited to announce that I will be opening a NEW Women's Only class at RunTex starting in September on Mondays, Wednesdays and Fridays from 8:30 AM - 9:15 AM!!! My 9:15 morning crew is one of my favorite classes and has been sold out for a while now. I know with school starting back a few of the clients mentioned that an earlier time would work well. I want as many women as possible to have a chance to crossfit with us so now we have more options for you. If you are a new client thinking about starting programs email me about how to get started JessSharratt@gmail.com If you are a current or past client let's figure out the best day/time for you!

September Women's Only Schedule:
Tuesday/Thursday 6:15-7am
Monday/Wednesday/Friday 8:30-9:15am
Monday/Wednesday/Friday 9:15-10am
Monday/Wednesday/Thursday 6:45-7:30pm

Operation Muscle-Ups

2010-08-09T19:12:00.000-07:00

I first got my muscle-ups in January and it was the best feeling ever! Since then I have done them during workouts, before and after workouts, at Regionals, at the Games, I've completed 30 in one workout, I've even gotten 3 in a row and then all of the sudden I got nada! About a month before the Games I started failing on reps which actually didn't happen too often. It was frustrating but I just shook it off as "a bad cycle" I was going through. It has been 1 1/2 months and they are STILL NOT BACK. I tried them today for the first time since the Games and I struggled for 4! I don't know what I am doing differently that prevents me from achieving muscle-ups but I am not giving up. I am determined to make them easy and effortless!!! EASY and EFFORTLESS!!!! I will not get mad, I will just keep practicing, working on the skill, the strength, video myself and attend the gymnastic cert in September. I will get muscle-ups back!!!

Women's Competition Teaser

2010-08-06T09:43:00.000-07:00

Ladies - if you are not signed up for the upcoming 2nd Annual Women's Only competition you are going to MISS OUT!!! This is by far one of the most fun events we host! Ask any of the girls that did it last year and they will tell you. I mean teams of 3, matching outfits, trail run mixed with goodies, indoor wod, awesome prizes, friendships and NO MEN. It doesn't get any better than this. It's only $33 per person/$100 per team. If you want to do it but do not have a team let me or one of the other coaches know and we will find you a team!!! Above is a little teaser about the indoor workout. Good times ahead!

For more information and to register go HERE If you register before tonight at midnight you are invited to attend a FREE open gym session tomorrow, Saturday, August 7th from 12:30-2pm to work on some of the moves. Get your teams ready!!!!!!!!!

Lookout for Another Success Story!!

2010-08-03T06:57:00.000-07:00

Pictured above is Jessie from my Women's Only 6:45pm class. She has only been with me about 3 months but has been laser focused since she started. She knew she had some big goals ahead of her and was ready to take on the challenge. She informed me yesterday that she has already lost 4 jeans sizes!!!!! Seriously, the best news a coach can hear. I am SO proud of her hard work and dedication. She never misses class, is always on time, gives the workout her best effort and most importantly she has a great, positive attitude that is going to be the key to her success. If she has to scale a move she addresses it head on that she needs to work on it and just makes it another goal with a smile on her face and does what she can. Love this girl!!! She is taking the Paleo-ish challenge this month and I am excited for her continued success. Look out for her to become a CrossFit Central Success story. Keep up the great work Jessie!

Paleo-ish Challenge Announced

2010-07-27T17:10:00.001-07:00

Starting Monday I will be joining my clients in a 4 week Paleo-ish Challenge that I have laid out. This is not the super, crazy-strict 30 Day Paleo Challenge that I have participated in and completed. From my experience I think a few changes will set them up for success without bogging them down mentally and emotionally. This will be achievable and will still give the results in how you look, feel and perform! Below are the guidelines. Let's see who the winner is August 30th!!

The Way it Works:
1. $10 Buy in to throw in the prize pot for the winner(s)! The person(s) with the LEAST amount of total cheats at the end of the challenge wins the $$.
2. Starts Monday, August 2nd & Ends Sunday, August 29th (August session, 4 weeks/28 Days!)
3. Must be a current client in the month of August to participate.
4. Keep a daily food log - we are on the honesty policy. If you aren't writing down everything you eat you are cheating yourself as well as your teammates and might as well not do the challenge. Be honest, write everything down, this is to help you =)
5.10 mins. before or after class (depending on what class you are in) you will all sit down and swap food logs with each other. You will highlight and total the amount of cheats in the log for the days in review. This will not only hold you more accountable than just showing me but you will also get ideas from each other. At the end of the 4 weeks total the number of cheats and the person with the lowest cheats wins the prize pot but also will probably look, feel and perform the best! ;-)

RULES:
1. NO Bread/Grains
2. NO Dairy
3. NO Legumes
4. NO Sugar
5. Only ONE alcoholic beverage per day!! Beer is not permitted. Only 4oz. Red Wine or 1oz. Liquor.
6. I am allowing Protein Shakes because these can be great for post-workout recovery and/or a quick, nutrient packed meal on the go.
7. I am allowing cream in your coffee. It's a trivial amount and this is sometimes the only thing that holds people back from doing a challenge. Small amount of cream, not a latte that is 3/4 milk.
8. I am allowing Spark...because it makes people happy ;-)
9. You get ONE free Cheat per week. That doesn't mean one day, one cheat! Example: Pasta one night or Ice Cream for dessert or 2 glasses of wine instead of one, etc.
10. Daily WRITTEN Food Log! No online this time because the way we are checking them and keeping each other accountable.

* What does this mean? Eat a variety of leans meats, seafood and vegetables, some fruit, nuts, seeds and healthy oils! There are a million different combinations, spices and recipes to keep this fun, interesting and tasty! I have a few nutrition sites linked on my blog where you can find ideas.

TIPS for SUCCESS:
1. Eat LOTS of Veggies, particularly Greens
2. Try to get all 3 Macro nutrients in every meal ie: protein, fat and carbs (veggies and fruit are carbs!)
3. Drink LOTS of water
4. Schedule your one weekly cheat. This way it gives you something to look forward to and helps you stay in control rather than just giving into something spontaneously and calling it your cheat.
5. Prepare, prepare, prepare! Make sure you go to the grocery store and have plenty of what you need on hand, this will make it easier to stay the course. I also recommend preparing some meals ahead of time. Sundays or Mondays are good days to set your week. Boil some eggs, make homemade tuna salad, cut up veggies, make a batch of soup to have for easy go to meals/snacks.

WOMEN'S COMPETITION

2010-07-25T07:57:00.001-07:00

Saturday, August 21st is the 2nd Annual Women's Only Challenge!!!! I am PUMPED for this event and you should be too! I want every single one of my female clients to participate in this event! Why? Because it's FUN!!! It will not be scary because it will consist of teams of 3 and yes there will be prizes for the winners. Last year was awesome and this year will be even better. Registration opens August 13th so be thinking about who to assemble your team of 3 with OR if you are not comfortable with that let me know and we can pair you up with other girls in your class or in other classes. We will find a spot for you. This is a great chance to meet new friends, to get to know your teammates better, to challenge yourself and really to just have fun. More details to come...

Rollercoaster Ride of a Weekend - Games 2010

2010-07-22T12:20:00.000-07:00

This past weekend was the 2010 Games and my first time competing as an individual. Emotions were high and I knew walking in that I was among a select few that had this opportunity. My goal 6 months ago was to make it to the Games and I was still amazed that Iwas there. I would be lying if I said I was 100% prepared. I was beyond excited to live out the dream in my head and get the weekend started! I was the first heat to go Friday night so I was able to stand in the stadium as the national anthem was sang and jets pass over. I had chills and tears of joy that I had set a lofty goal and achieved it. There I was standing there about to take on the first workout which was 9-7-5 of Muscle-Ups and 95# Squat Snatch. I felt confident about the workout. I had muscle-ups and snatch is one of my better moves. 3-2-1 GO and I pulled 6 muscle-ups and struggled for 1 more in 12 minutes!!! We had to jump into rings and weren't allowed to tape and I let it get the best of me. Everything built up to this one workout and I failed. I've never been so frustrated or sad and it took everything I had to hold it together. After I came to terms with it in the athlete area I went and found our crew and they were all positive and told me that tomorrow was another day. Onto the next one...

Saturday morning was Triple Helen! Ya, as if Helen isn't bad enough try doing it 3 times. I was actually excited about this one though because it was nothing technical it was just make every rep count and MOVE. 1200m Run, 63 Swings/36 Pullups, 800m Run 42 Swings/24 Pullups, 400m Run 21 Swings/12 Pullups. My plan was to just pace it on the run and knock out swings and pull-ups as fast as possible which is exactly what I did and finished that workout in the top of the pack. Then I had 90 seconds to complete a one rep max Jerk. 90 seconds went by a lot quicker than I had anticipated and by the time I loaded my bar for my max lift it was too late!! I only got my warm-up weight of 115#s...far from my 155# max. I was once again completely disappointed with myself and screwed all my chances of moving on to Sunday.

I had one workout to go so I wanted to make the best of it and end the weekend on a high note. It was 7 Mins. AMRAP of 7 205# Deadlifts (Heavy!) Run, 14 Pistol Squats and 21 Double Unders. This workout was symbolic for me because the workout I failed at Regionals was heavy deads and double unders and they have since been my enemy. Now I was going to do them both again in front of a huge crowd as my last workout in the 2010 Games. By the grace of God I rocked it. Double unders unbroken every round but the last and finished that workout in the top of the pack as well.

Overall I'm proud but I feel like I have this huge hole in my heart due to way 2 of the workouts went for me. If I knew my performance was my best and I finished dead last I would be satisfied. But my performance was not my best therefore I just feel unfulfilled. It will only give me more of a desire and a reason to train harder for next year though!! Giving my body some much needed rest and then it's back on! I feel like this is the end of a journey and a beginning of a new one and excited for what is to come.

My Other Partner

2010-07-08T08:54:00.000-07:00

Last week I posted about Jen being my training partner and a great friend. Today I want to shine a little light on my other partner, Ryan, my life partner. We have been together over 7 years and have grown together. When we first met I was still in college, I moved to Spain, came back, moved to LA, came back and he stuck with me and supported me through all my times of discovering who I was and what I wanted to do. Because of him I was able to quit my corporate events job and come on board as a coach with CrossFit Central. He has always encouraged me to do what makes me happy, take risks and shoot for the stars. He never doubts my abilities even when I do. He is truly a great man, my best friend, my love.

I have been training for the Games for 6 months now. First Sectionals, then Regionals and now the big time, the Games. 6 months he has listened to me talk about training, my workouts, my ups and downs, my dietary concerns, my fears, my failures, my triumphs. He has dealt with my inability to be his wing woman on all day Sunday Fundays which use to include our margarita patio hops. And he has put up with my crazy, busy schedule that usually revolves around me and my crossfit and family. He rarely complains, don't get me wrong he's had a few choice words at times, but he understands and doesn't give me a hard time.

He is my number one fan if you can't tell from the picture above. Last year when I was awarded "Coach of the Year" he made me a shirt with the double c's that said, "2009 coach of the year" and said that every time I look in the mirror I can now remember to never underestimate myself. 6 months later and I'm going to the games and he made himself a shirt that reads "Team Sharratt" on the back and "I Heart Jessica" on the front. He said he'll be selling them at the Games to pay for our trip to California. Ha! Ryan has enjoyed all my success this year but I think he is ready for the Games to be over so our life can revovle around him a little and I guess he deserves it...if I HAVE to go drink margaritas with him to make him happy so be it! =)

Women's Only 6:15am Class

2010-07-06T19:20:00.001-07:00

Pictured above is my Tuesday/Thursday 6:15am Women's Only crew. I love this class! This class is filled with women of all ages and fitness levels and has personality! I look forward to seeing and coaching them before the sun even comes up. This class has been sold out for a long time but I have 3 spots that just opened up! Amanda is moving to the Bahamas (ya, I feel really sorry for her) and Nikki is moving to Dallas to take on a new job. They will both be missed very much but I am excited for their adventures and hope they continue with Crossfit.

If you are looking to join the Women's Only crossfit program at RunTex in the morning now is your chance! Come join this AWESOME group of gals, you won't regret it.

Special Edition Shirts!!!!

2010-07-01T06:26:00.001-07:00

SICFIT has come out with a special edition women's tank top!!! If you would like to show your support for the women of CrossFit Central and the SICFIT sponsored athletes get one of these special edition shirts offered for a limited time only!! We are only doing pre-sale orders right now so if you want one leave a comment or send me an email with your size! JessSharratt@gmail.com Thank you for your support!!!!!!

SICFIT

2010-06-29T16:34:00.001-07:00

I am honored, excited, thrilled, grateful to be one of 8 athletes sponsored by the prestigious SICFIT! I look forward to building a great relationship with them and represent what being SICFIT is all about! Check out the new video that intros the sponsored athletes.

* Special edition games shirts will be coming out soon. Stay tuned for details, you will definitely want one of these!!

AdvoCare 24 Day Challenge Success Story!!

2010-06-25T05:27:00.000-07:00

Pictured above is Cindy in my 5:15pm Women's Only class. She decided to step it up a notch and take on the AdvoCare 24 Day Challenge. We did her body comp exactly 24 days ago and then again yesterday to track her progress. I know people get great results on this challenge but it is only 24 days so I didn't expect HUGE changes, but a great kick start to huge LONG TERM changes. Well Cindy blew me away. In 24 days she lost 4 pounds (more than a pound a week), 2% body fat and a total of 7 inches!!!! Pretty amazing for 24 days! Not only is she looking better but she is feeling better and as her coach I know that her performance has gotten better as well. You can see the intensity in her workouts now. Cindy says, " I have felt more energy over the last couple weeks. A couple friends have commented that I look more toned." I'm so proud of her and look forward to more success, she is now doing the "slim down" program for the next couple of months and we will repeat her body comp and then from there if she is happy switch her to the "get ripped" program. I would love to see her stay on track and be one of CrossFit Central's 2010 SUCCESS STORIES!!!! Goooo Cindy!

Partner

2010-06-24T05:56:00.001-07:00

Pictured above is Jen and me on the podium at Regionals. I love this picture because it exudes pure happiness and a feeling of accomplishment like no other. Jen has been my training partner over the last 6 months and without her I would not be where I am today. We have fun when we train even when the workout SUCKS. Our approach to training/competing is sometimes very different...I shoot for the stars and hope I get close and she shoots low hoping to surprise herself but both of us have the same goal, the same drive, the same passion, the same fears and worries and together we will have FUN working our asses off at the Games this year.

If It Isn't Fun F*** It!

2010-06-22T06:12:00.000-07:00

That's right...if it isn't fun, f*** it! I got into CrossFit because it was fun. I love competing because it's always been fun. I love coaching because it's fun. In January I set a goal to qualify for the 2010 International CrossFit Games. At the time it seemed like a far fetched dream but I knew inside I wanted it so I went after it and by the grace of God and a lot of hard work I did it. But ever since Regionals I have put a lot of pressure on myself and it's become more stress then fun. I've gotten where I am today by having a positive attitude and not taking myself too seriously. After placing 2nd at Sectionals and 4th at Regionals and being one of the 40 women who qualified to go to the Games out of 1200 you would think that I would have even more confidence in my abilities but instead it's quite the opposite. I feel miles behind the other female competitors and beat myself up for what I can't do well. Terrified that I am going to let down my team, my clients and embarass myself in the process. I felt so sure that I am going to be last that a part of me wished I didn't even qualify. WHAT?! That's ridiculous, who am I? This is supposed to be FUN! An experience I can look back on 20 years from now and think WOW, I got to do that and it was a blast.

Starting TODAY I am going back to how I have always trained which is have fun doing what I'm passionate about and don't worry what I can and can't do or what place I finish. Just go out there and DO IT. If I finish last well whatever...life goes on and hopefully I can laugh about it, learn from it and celebrate all of my accomplishments afterwards. Thanks to my team for the support and for giving me permission to live by the rule, "If it isn't fun then F*** it!!"