Chelsea Ross

Chelsea Ross

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July 4th Advocare Challenge Debut!!! It’s GO time!  Time to focus on your nutrition, on your performance, on your health and fitness and reap the rewarding results!  The power of intention never ceases to amaze me.  Challenge after challenge I see athletes as well as myself hone in and conquer goals they have set for themselves.  Some of these goals were made spur of the moment for the specific challenge while others have existed in one form or another for years.  You never know when that moment of visual, measurable success will mount and until then we must continue to persist in its direction.  That is what I am proposing here…an opportunity to go after those visions you hold in your head of specific performance, aesthetic, health and fitness, as well as financial goals.  The simple art of heightened awareness with the support and accountability of those around you on the same mission is a powerful force!   Here is the insider information on the 24 day Advocare Cleanse + Challenge going down:   Option 1:  24 Day Advocare Challenge Bundle Option 2:  Herbal Cleanse   Also note you can choose to go with simply the cleanse and order any add-ons you choose, such as Spark, Probiotics, Omega 3s, etc..  You would then be creating your own bundle.  I already use most of the products in the 24 Day Bundle and I will use them throughout the challenge period.  If you have questions about any of the products, I will be happy to give you as much information as I can and/or point you to Carey Kepler, Jeremy Thiel and/or Michael Gregory who have all been using Advocare Products for years.  Regardless of which bundle you choose or create the challenge is still 24 days!   The Timeline——->   —All orders must be in by Monday, June 4th as I will place the final order on Tuesday, June 5th   —Advocare Mixer happening at Crossfit Central June 5th at 730p.  This is a great opportunity to learn more about products and ask questions regarding your personal goals   —Kickoff meeting and before photo with Carey Kepler on Friday, June 8th   —Challenge start date is Sunday, June 10th   —Challenge end date July 3rd   Take charge and up your game this month!  I will have a sign-up sheet you can tag your name and bundle selection on or you may email me directly with which order you would like!   Game on athletes!  ;)

July 4th Advocare Challenge Debut!!!

It’s GO time!  Time to focus on your nutrition, on your performance, on your health and fitness and reap the rewarding results!  The power of intention never ceases to amaze me.  Challenge after challenge I see athletes as well as myself hone in and conquer goals they have set for themselves.  Some of these goals were made spur of the moment for the specific challenge while others have existed in one form or another for years.  You never know when that moment of visual, measurable success will mount and until then we must continue to persist in its direction.  That is what I am proposing here…an opportunity to go after those visions you hold in your head of specific performance, aesthetic, health and fitness, as well as financial goals.  The simple art of heightened awareness with the support and accountability of those around you on the same mission is a powerful force!
 
Here is the insider information on the 24 day Advocare Cleanse + Challenge going down:
 
Option 1:  24 Day Advocare Challenge Bundle
Option 2:  Herbal Cleanse
 
Also note you can choose to go with simply the cleanse and order any add-ons you choose, such as Spark, Probiotics, Omega 3s, etc..  You would then be creating your own bundle.  I already use most of the products in the 24 Day Bundle and I will use them throughout the challenge period.  If you have questions about any of the products, I will be happy to give you as much information as I can and/or point you to Carey Kepler, Jeremy Thiel and/or Michael Gregory who have all been using Advocare Products for years.  Regardless of which bundle you choose or create the challenge is still 24 days!
 
The Timeline——->
 
—All orders must be in by Monday, June 4th as I will place the final order on Tuesday, June 5th
 
—Advocare Mixer happening at Crossfit Central June 5th at 730p.  This is a great opportunity to learn more about products and ask questions regarding your personal goals
 
—Kickoff meeting and before photo with Carey Kepler on Friday, June 8th
 
—Challenge start date is Sunday, June 10th
 
—Challenge end date July 3rd
 
Take charge and up your game this month!  I will have a sign-up sheet you can tag your name and bundle selection on or you may email me directly with which order you would like!
 
Game on athletes!  ;)

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RELENTLESS 6-WEEK BOOT CAMP @ MURCHISON MIDDLE SCHOOL This past week marked the end of the second session of Relentless Training System’s 6-week boot camp. This 6-week program has been a great experience for me as a coach! Within the first week of boot camp, we knock out 2 major benchmarks: mile run for time and “All in Place” (3 rounds of 45 lunges, 30 pushups, 15 burpees). In that first week, these tasks seem daunting to the new athletes. They may not have worked out in weeks, months or even years. They may not be used to the heat and/or working out outside. They also may not know what it feels like to be comfortable in uncomfortable situations. As the weeks go on, the athletes start to dial in their nutrition by making small consistent changes. They continue to show up for class, not realizing the drastic improvements they are making. They may come across obstacles that make them want to quit, but the strong push through. The last week of the program is bitter sweet. By this point, I have gotten to know and really like all of the athletes in my class. Sadly, I have to push them out of the nest and let them soar in the athletic training classes. Most of the time they don’t think they are ready for athletic training, until we redo the benchmarks from the first week! This is by far my favorite part of the program! In this session, all of the athletes that consistently came to class completed the mile about 3 minutes faster than their first attempt! They also completed the “All in Place” wod 8-12 minutes faster! If you ask them, I’m sure they would agree that it doesn’t get easier, you just get better at feeling comfortable in the uncomfortable! Final body comp results were also impressive! Body fat loss ranged from 1-7%, inches upon inches were lost, and muscle and strength was gained! I feel honored that I got to re-introduce these athletes to fitness and healthy living. The truth is, they change my perspective just as much as I changed theirs! I would like to wrap it up with a shout out to all the newfound athletes: Kelly, Kaycie, Amelia, Lindsay, Mandy and Mansoor, ya’ll crushed it! Consistency is key, so keep it up and I look forward to working with you all in athletic training!

RELENTLESS 6-WEEK BOOT CAMP @ MURCHISON MIDDLE SCHOOL


This past week marked the end of the second session of Relentless Training System’s 6-week boot camp.

This 6-week program has been a great experience for me as a coach!

Within the first week of boot camp, we knock out 2 major benchmarks: mile run for time and “All in Place” (3 rounds of 45 lunges, 30 pushups, 15 burpees). In that first week, these tasks seem daunting to the new athletes. They may not have worked out in weeks, months or even years. They may not be used to the heat and/or working out outside. They also may not know what it feels like to be comfortable in uncomfortable situations.

As the weeks go on, the athletes start to dial in their nutrition by making small consistent changes. They continue to show up for class, not realizing the drastic improvements they are making. They may come across obstacles that make them want to quit, but the strong push through.

The last week of the program is bitter sweet. By this point, I have gotten to know and really like all of the athletes in my class. Sadly, I have to push them out of the nest and let them soar in the athletic training classes. Most of the time they don’t think they are ready for athletic training, until we redo the benchmarks from the first week!

This is by far my favorite part of the program! In this session, all of the athletes that consistently came to class completed the mile about 3 minutes faster than their first attempt! They also completed the “All in Place” wod 8-12 minutes faster! If you ask them, I’m sure they would agree that it doesn’t get easier, you just get better at feeling comfortable in the uncomfortable!

Final body comp results were also impressive! Body fat loss ranged from 1-7%, inches upon inches were lost, and muscle and strength was gained!

I feel honored that I got to re-introduce these athletes to fitness and healthy living. The truth is, they change my perspective just as much as I changed theirs!

I would like to wrap it up with a shout out to all the newfound athletes: Kelly, Kaycie, Amelia, Lindsay, Mandy and Mansoor, ya’ll crushed it! Consistency is key, so keep it up and I look forward to working with you all in athletic training!

Filed under Relentless Crossfit crossfitcentral fitness

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“Regaining Motivation: Post-Regionals Hangover” Over the past few weeks, it has been harder than usual for me to be motivated with my training. In the weeks leading up to my first regionals experience on the RedBlack team, training was going great! I was surprising myself daily with my CrossFit abilities. I PR’d my snatch at 115 lbs, got 4 muscle ups in a row, and hang cleaned 135 lbs 15 times… these are things that I thought there was no way I would be able to do! The competition was a blast, and a great experience overall. I was excited to get back in the gym and continue with my progress! Things were going to be great… Upon my return to the GGRX class at RedBlack gym, my training did not go as I expected it to. I was not PR-ing like I expected to, and I had no idea that Regionals would take that much out of me. The more I tried, the more I failed and the more un-motivated I became. I got so frustrated with myself that I almost started crying 5 times in 1 workout… ridiculous, I know! This is when I fully grasped the sucky-ness of my post-Regionals hangover and decided to do something about it! The following weekend, I bedazzled my olympic lifting shoes, spent a little too much money at lulu lemon and that seemed to do the trick. I was finally excited to go back to class! The point is, everybody looses their motivation sometimes. Once you realize it, what is it going to take for you to get your head back in the game?

“Regaining Motivation: Post-Regionals Hangover”


Over the past few weeks, it has been harder than usual for me to be motivated with my training.

In the weeks leading up to my first regionals experience on the RedBlack team, training was going great! I was surprising myself daily with my CrossFit abilities. I PR’d my snatch at 115 lbs, got 4 muscle ups in a row, and hang cleaned 135 lbs 15 times… these are things that I thought there was no way I would be able to do!

The competition was a blast, and a great experience overall. I was excited to get back in the gym and continue with my progress! Things were going to be great…

Upon my return to the GGRX class at RedBlack gym, my training did not go as I expected it to. I was not PR-ing like I expected to, and I had no idea that Regionals would take that much out of me. The more I tried, the more I failed and the more un-motivated I became. I got so frustrated with myself that I almost started crying 5 times in 1 workout… ridiculous, I know! This is when I fully grasped the sucky-ness of my post-Regionals hangover and decided to do something about it!

The following weekend, I bedazzled my olympic lifting shoes, spent a little too much money at lulu lemon and that seemed to do the trick. I was finally excited to go back to class!

The point is, everybody looses their motivation sometimes. Once you realize it, what is it going to take for you to get your head back in the game?

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My First Regionals Experience! This past weekend I competed at the CrossFit South Central Regional for my first time with Team RedBlack! This event was a first for 5 of the 6 athletes on the team, and needless to say, we were super excited and slightly nervous. Our goals was do go out and do the best we could and have fun… and we did! When the WODs were posted the week before, I was slightly on edge. The weights were heaver than I had ever done (ex. 135 lb hang clean) and I was not convinced that I would be able to pull it off. My only option was to change my thought process and convince myself that I was strong enough to compete at this level. With that in mind, I was able to do things that I would have previously just written off as too heavy. I competed in 4 events which included a partner dead lift (fun!), handstand pushups, rowing, pistols, 15 hang cleans (135 lbs), squats on squats on squats, pull ups, shoulder to overhead, and a max snatch (105lbs!). I never thought that I would be able to do all of that, especially crammed into 3 days!  Our team ended up placing 19th in the region, and I am very proud! Now that the soreness has faded, I am ready to get back in the gym and step up my game to start training for 2013!

My First Regionals Experience!


This past weekend I competed at the CrossFit South Central Regional for my first time with Team RedBlack!

This event was a first for 5 of the 6 athletes on the team, and needless to say, we were super excited and slightly nervous. Our goals was do go out and do the best we could and have fun… and we did!

When the WODs were posted the week before, I was slightly on edge. The weights were heaver than I had ever done (ex. 135 lb hang clean) and I was not convinced that I would be able to pull it off. My only option was to change my thought process and convince myself that I was strong enough to compete at this level. With that in mind, I was able to do things that I would have previously just written off as too heavy.

I competed in 4 events which included a partner dead lift (fun!), handstand pushups, rowing, pistols, 15 hang cleans (135 lbs), squats on squats on squats, pull ups, shoulder to overhead, and a max snatch (105lbs!). I never thought that I would be able to do all of that, especially crammed into 3 days! 

Our team ended up placing 19th in the region, and I am very proud!

Now that the soreness has faded, I am ready to get back in the gym and step up my game to start training for 2013!

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Last weekend thousands of collegiate cheerleaders traveled to Daytona Beach, Florida to compete at NCA Collegiate Cheerleading Nationals. On saturday, after the competition ended, many of the cheerleaders headed out to the beach to show off their skills and mingle with other cheerleaders at Stunt-Fest. This is where CheerFitRx held the first “Grace Off!” 

The “Grace Off” consisted of 30 ground to overhead, aka 30 toss extensions or toss hands extensions, for time!

Costa Rica’s Martin and Fernanda proved their fitness with an incredible time of 2:17!

¡Muy impresionante!

Partners and groups participated and were often surprised at how challenging the wod was. This was definitely a great intro to the CheerFitRx method. It will be exciting and interesting to see which teams pick up this style of training over the next year and come back with increased endurance and skills, allowing them to conquer their routine and beat their competition!

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CheerFitRx is a strength and conditioning program aimed at improving overall health and fitness; allowing athletes to reach their full potential. CheerFitRx uses the CrossFit style/method, and incorporates: Stunting, Tumbling, Jumps, 4 pillars of movement- Locomotion, Level Change, Push and PUll, Rotation. There is also a strong focus on healthy nutrition-Following Paleo methodology. Ultimately, this will increase the athlete’s endurance and allow them to perform more advanced skills and give them the anaerobic capacity to succeed in their 2 1/2 minute routine.

CheerFitRx will be heading to Daytona Beach tomorrow for NCA Collegiate Cheerleading Nationals! This is a big step for me, and my first chance to really spread the word about the amazing results that I have received from CrossFit and the potential this method of training has for the Cheerleading industry!

On Saturday, April 15th, CheerFitRx will be hosting a “Grace Off” on the beach! Partner and group stunts will take on 30 ground to overhead for time. In CrossFit, this wod is done with a barbell. In CheerFitRx, this wod is done with people! The stunt must lock out at the top for at least 2 counts and the flyer’s foot must touch the ground between reps. The groups/partners will have 2 option to getting the stunt to the top: they can stop at hands and press to extension (similar to a clean and jerk), or they can go straight up to extension (similar to a snatch). This wod may sound easy, but it will be interesting to see how these cheerleaders power through 30 reps!

Wish me luck!

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Anti-Gravity Yoga! I have always felt that I should like yoga. I have the flexibility from cheerleading and gymnastics, and the strength from CrossFit. For some reason every time I try yoga, I am board to death… I have self-diagnosed myself with exercise ADD. This past weekend I tried out Fit To The Core Yoga, and I had a BLAST! I found out about it through an athlete in my Jack and Adam’s Athletic Training class, Sarah Shrader. Her and her husband, Travis, opened the gym in Westlake about a year ago, and it is the only anti-gravity yoga studio in Texas! I didn’t know yoga could be so fun! We worked on flexibility and strength by pulling ourselves up in the hammock and doing pushups with our feet in the hammock and core stability movements. My favorite part was definitely the flips, inversions, and lying in the hammock at the end. I am planning on trying the tricks and flips class next time! If you like having fun, I highly recommend trying out Fit to the Core yoga!

Anti-Gravity Yoga!

I have always felt that I should like yoga. I have the flexibility from cheerleading and gymnastics, and the strength from CrossFit. For some reason every time I try yoga, I am board to death… I have self-diagnosed myself with exercise ADD.

This past weekend I tried out Fit To The Core Yoga, and I had a BLAST! I found out about it through an athlete in my Jack and Adam’s Athletic Training class, Sarah Shrader. Her and her husband, Travis, opened the gym in Westlake about a year ago, and it is the only anti-gravity yoga studio in Texas!

I didn’t know yoga could be so fun! We worked on flexibility and strength by pulling ourselves up in the hammock and doing pushups with our feet in the hammock and core stability movements. My favorite part was definitely the flips, inversions, and lying in the hammock at the end. I am planning on trying the tricks and flips class next time!

If you like having fun, I highly recommend trying out Fit to the Core yoga!

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WHAT ARE YOU CAPABLE OF?

I have recently started assisting indoor CrossFit classes at CrossFit Central, and I have noticed one huge difference between the indoor classes and the Relentless classes I coach and assist.

The difference is that athletes in the indoor classes COUNT all the reps in the warmup as loud as they can. This is something that we, as coaches, attempt to get all of our classes to do, but somehow it has fallen off in our outdoor programs. 

When a class starts at CrossFit Central, you know! The athletes are yelling out the reps of squats, pushups and rotations and the energy in the gym goes from a 2 to a 12 and the environment becomes intoxicating! CrossFit Central has proven that the simple ritual of counting creates victory day in and day out. The athletes begin to work as a team and get their head in the game. This simple act creates a community aspect that is not normally seen in the fitness industry, and that is one of the many reasons why I love CrossFit!

In this video, Tony Robbins does a great job of explaining how creating standards and following rituals can take you from good to great to the best ever!

From now on, counting will be a standard ritual of all the classes and athletes that I coach. Are you ready to find out what you are truly capable of?

I AM!