Carey Kepler | empowerment + fitness

Hood To Coast

Aug 252010

Headed out to Oregon today. We are going to be running Friday through Saturday. Start time is 10:18am Friday morning. We should arrive in Sea Side at 1:30 pm Saturday afternoon. Temps are looking pretty sweet for the race. They are saying lows in the 50′s and highs in the 75 range and by the time we arrive we will be on the coast with 40′s to 60′s! Um, I think I can run in those temps for sure.

I feel my preparation does come from CrossFit. CrossFit events are much like this one. Workout, rest a little, workout, rest a little. That seems to be how I do most things. My legs our about 5.5 miles each. I am the 2nd leg to start (11am), 14th in the middle, at 8ish Friday night, and last leg should start about 5am Saturday morning.

A few books, some music, and of course the great company of 11 other ladies, 2 great guys who will be driving most of the time, and one amazing massage therapist!

Should be a blast! You can track us at relaytracker.com, we are the Keep Austin Weird Gals.

Posted in Uncategorized | Tagged CrossFit Central, CrossFit Endurance, Hood to Coast, WOD | Leave a comment

CrossFit Central Women’s Challenge

Aug 202010

It is time to celebrate the power of Women! (I actually celebrate this every day!) We started our first Women’s Challenge last year and we are excited to be putting on our 2nd annual challenge! We start Saturday morning, Aug 21st, at 7:30am at the Shoal Creek trail for a 2 mile run with a few events to break up the run. Then back over to the gym for the Chipper event! Ladies you are going to love this years workout. It will be a blast and a great butt burn (which is truly why we do what we do)!

If you have some ideas that you would like to see implemented into the Women’s program up at Central please let me know as well as any of the coaches up at the gym. We are building a communtiy of greatness and I would love your input!

Lastly, if you don’t have anything to do this Saturday come out to the Women’s event and support the ladies kicking some ass!

Posted in Uncategorized | Tagged CrossFit Central, CrossFit Women | 1 Comment

WOD

Aug 022010

1 mile run
21 HSPU
1 mile run
50 ghd sit ups
50 ghd back ext
1 mile run
100 squats
1 mile run
100 DU

48:26
OUCH!

I seriously thought that I was fully recovered from the games. My Low back let me know otherwise. The HSPUs were the first indicator that I am still in recovery. Amazing.

Hood to Coast in three weeks.
CrossFit Endurance is my vehicle!

Posted in Uncategorized | Tagged CrossFit Central, CrossFit Endurance, Hood to Coast, WOD | 1 Comment

Hood to Coast Training

Jul 292010

My workout today was:

1000m row
1 mile run
25 ghd sit/back
800m run
25 ghd sit/back
800m run
25 ghd sit/back
400 m run
25 ghd sit/back
400 m run

WOW, it sure feels good! I am not only training for the Hood to Coast race but also to unload and not have to think.

This is a trailer for a movie about the Hood to Coast race. It’s awesome!

Posted in Carey's Life, Fitness | Leave a comment

CrossFit Games 2010: Part Two

Jul 282010

What was it like compared to last year? Well for one we were not eating dirt the entire time! We actually had a lot more rest this year. We even got to eat. I took two 15 to 20 min naps on Saturday before we had to do a couple more workouts. I was able to go right into an ice bath after the WODs which was very helpful. For those of you who have not gotten to experience the ice bath… well lets just say it SUCKS! The Lulu girls were in the back with three ice baths and they had it down on the timer, the good vibes, and the great swag! clothes that is…

As far as the rest of the facility, well they used it as well as it could be. The construction of the pull up bars, muscle up bars, the walls, the ropes, it was awesome. They even used the bleachers in the tennis stadium, brilliant! As far as the collection of workouts well, they covered it all, almost. I would like to have seen something as long as the run last year. It is a time domain that has to be tested. However, I know that some are thinking that that is why the quadruple Helen was put in. Yes, it was long but 24 min and then the top athletes were doing it in 15 to 18. Just saying. As far as loads and technicalities, it was all in there. Good job HQ!

I will say that the rope climb was by far the worst for me. The truth is, if I was in better condition, I would have been able to climb the rope. As you could see those that were in the top shape managed to finish the last WOD or at least compete in it. Dangerous… yes, doable, yes!

I liked the games. Fittest on earth, oh maybe not, but fit none the less and tough as old boots! The bottom line, get really good at CrossFit, get your mind right, and you may be able to win the CrossFit Games 2011!

Posted in Carey's Life, CrossFit | Tagged CrossFit Central, CrossFit Games 2010 | 2 Comments

CrossFit Games 2010: Part One

Jul 252010

Thank you! Thank you for all of you that believe in me, that support me, that pray for me. I admit I need you.

I want to especially thank my rock star husband for putting up with me and all the training the therapy, for allowing me to train like a professional athlete!

Thank you to all the coaches that pushed me, especially Lindsay Smith, Jessica Sharrett, and Jen Cardella. Thank you Lisa Thiel for listening. Thank you Nate Tuner for getting me up and going with sports speed, thank you Chad Vaughn for the Olympic weight lifting training that I should have started way sooner, thank you Sam Sneed for helping me get my achilles, hip, and shoulder in working condition, thank you Rachelle Webb for putting pins (acupuncture) into those achilles, zapping them with electricity, lighting me on fire and calming my mind, thank you Julie Magness for finding all the knots, Ronnie Ringness for keeping me tuned, thank you Tammy Danysh for working on my bands…and thank you clients, you know who you are, that gave my support and belief that I am strong, I am fast, I am courageous!

Finally, Thank you CrossFit, thank you Coach Greg Glassmen, Lauren Glassmen, for creating the sport. Thank you Dave Castro, Tony Budding and all of those that assisted, judged, filmed, volunteered at the games, Thank you for all of your hard work… I know that was no easy event!

As far as my performance at the games, I know what you all will tell me, “great job,” “phenomenal job,” “outstanding,” but for those of you who can get past all of that, I did okay. That was not the Carey Kepler that some of you have seen compete. That was not the Carey Kepler that I know. Some of you may seem surprised, some of you know what I am talking about, what ever you may or may not be aware of…as an athlete I now have to decide if i will do it again. Will I compete at the 2011 games? And if I do what will be my objective? To prove to myself that I can, I already know I can, or to really go out and win. Or do I want to take on one of the other glorious wonders of the world. There are so many ways to challenge ourselves. What about the Pikes Peak Marathon? Another Ironman? or What about CrossFit’s Olympic weight lifting event?
I will take a month, one month and think about it….

Part Two coming soon!

Posted in Carey's Life, CrossFit | Tagged Carey Kepler, CrossFit Central, CrossFit Games 2010, Kris Kepler | 4 Comments

A Week of Growing

Apr 032010

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

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

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

A prayer that I pray,

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

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

Amen

Today I am a little lighter.

PS. Jesus WOD – 59:29
I am right where I am supposed to be. : )

Posted in CrossFit, Personal Development | 5 Comments

Easter, what does that mean to you?

Apr 022010

Jeremy came up with this one:

Jesus WOD (The way of the Cross)

14 Rounds for time

95lbs Barbell
10 Deadlifts
10 Squat cleans
10 Push Press

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

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

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

Please join me. All are welcome.

Posted in Uncategorized | 1 Comment

Saturday

Mar 282010

Today was a beautiful day. Not just because the weather was amazing but because I was able to spend time with my family. I started out, along with a handful of other coaches, supporting and encouraging eight teams in a Relentless Boot Camp Challenge that took place at town lake. Teams of three competed against one another and themselves to win not only today but a competition that has been going on for the last seven weeks. Men and Woman changed their lives to reach weight loss goals, fitness goals, and even some personal goals during this 8 week time. The results were amazing! My team alone lost over 6 % body fat, 15 + total inches and the before and after pics are even more amazing. (They will be posted soon) Then to the house for breakfast with the family and off to support my husband Kris and many other CrossFit athletes at a clean and tire flipping contest at the Hyde Park Gym. I was signed up but an ankle sprain from earlier in the week kept me out of the competition…arrgh! Nonetheless everyone did a great job, Kris had a four pound personal record and was able to get a 630 pound tire flipped eight times in one minute!

Nice job to all the competitors. I had also signed up for the Rogue trail race on Sunday but had to pass that off to Kris as well due to the ankle. The kids and I spent a few hours in the yard. I sprayed them down with the hose, read a little in a book, and even got a little yard work in. Then a quick workout on our home’s porch, to make sure that I haven’t lost anything. I did 3 rounds of the following:

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

Just enough to get a sweat, cuss at the push ups, and take myself one closer step towards getting in shape for the Games. Then I had a date with Jen Cardella at the Swoop House to honor Lisa Munoz in achieving an amazing accomplishment, second in all of Austin Real estate agents for most homes sold in 2009! Nice job Lisa. She attends the “O Dark Thirty Class” M/W/F. (5:30am) What a day! I was surrounded by people that give 100% of themselves by creating and achieving the life that they designed. What is better is that my children are always around these folks. With this sort of positive influence around them, my children will see possibility and achieve their dreams…whatever they may be.

Posted in Carey's Life, CrossFit | Leave a comment

Spring is Here and I’m HAPPY!

Mar 122010

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

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

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

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

It’s the simple things that keep me happy!

Posted in CrossFit | 2 Comments