A Legend in his own Time

I wanted to give my take on the Jay Z concert. Before going to the concert I was tired and thinking about my bed time. The day had started early and the next day was starting earlier. I was tired and even wondering if I could make it till concert time without falling into my bed for the night.

This could have been the hugest mistake I may have ever made! Had I let that happen, I would have missed out on the best concert performances I ever been to, but would have not gotten to experience witnessing somebody who has become one of the most influencial people of our time.

Jay Z is a rapper. More than that though he is a mentor to young people whom desire more to chase it down. He lyrically inspires, motivates and teaches while using music to engage your attention.

There is a reason Jay Z has 11 - #1 albums (most all time by any musician).

He has continued to deliver by evolving in his career and deliver messages that we all are in need to hear.

Fighting Back

2 weeks ago I got a FaceBook group invite from Antwan(pic'ed center)for a No shave November. I didn't really take the second to look at it to see what it was about. I didn't even accept the invite right then and there. I did however say in my head I will start doing it and ask him more about details when I would see him next. Before I ever did I got an email from Sam(pic'ed left) describing A friend/coworker of his who had been in a bout with testicular cancer since February. I was reading this email on my phone and putting 2 and 2 together from Antwan's invitation.

I've only known both of these guys as friends themselves whom also work together. These fella's started working out with us about 3 months ago and have been showing a total sence of fire breathing efforts with every workout we throw their way. It turned out that 3 more of their coworkers also train with us at Crossfit Central. Every one of them has proven ability to work hard and they have been fun to watch!

Back to the email Sam sent... Robert Feuille is the man whom they are all out to show support for as he fights his way through a roller coaster of health and emotions with bad and good and bad news. He will be going through his 3rd Chemotherapy treatment in the coming month. New's has not been good but somehow Robert has done an amazing job handling his own misfortune and shown all his loved ones unreal strength and staying positive as he goes forward through the process.

Sam asked us to be involved in anyway we could. Before I could reply, Travis(pic'ed right) called upon us in a staff meeting to do something big for Robert! Well, I am here to say that we will!

It is great to know that when we go through adversity, you're friends and good people like these 3 in this pic will be there to support you. To you 3 I would like to say much respect and thank you for having the hearts that you do!

I personally do not know Robert, but base on what I know of Sam and Antwan I am betting that his ability give 110 percent is something he always does. I watched a video of him speaking of his current situation and can tell he is not willing to roll over and quit giving his all. I know that he is a great man and stands as good a chance to fight this thing off to a full recovery.

To everybody involved with Crossfit Central, we will be hosting a fundraiser workout that will represent Robert's experience with his cancer. We do not have a definate date, but when it is set, I would very much appreciate and expect you all to get involved with our efforts to drive support Robert's direction.

I will give you a small hint to what the workout will entail.

Pull-up are his favorite excercise! We will be aiming have everyone participate battle through a painful experience mentally a physically! not just once but 3 times over. Just when we think we are feeling better we will be challenged again and again!



www.FightforFeuille.com

http://robertfuel.com/fight/




I am

My LandLord

I moved into Kinky Friedman's Home about 2 months ago. He isn't
really my landlord, rather I am serving as sort of a house carer
for him. He actually spends his time living at his ranch somewhere
in Kerville. I have gotten to know him a little bit and without question he is one
of the most expressive and opinionated people I have ever come across.
He has shared with me multiple times now some idea's or concerns towards
me living here.

All I can do is sit back and listen to what he says. I have gained quite a bit
of insight from his words.

I know one thing that it has opened my eyes to is that it takes constant
focus to stay in control in all areas of life. I personally can get caught
up working or thinking about work so much that I don't stay totally on point
with other things that I either need to take care of or would like to do more
of.

He also has me thinking about people around me that I can personally be more
open and honest when they may in need of my opinion before they ask. This goes towards clients, coworkers and my closer relationships.

I mean to start being more expressive when times call for it. To others this may
seem a little out of character for me, but definately something I believe i need
to do more of.

Kinky is a smart individual! I encourage everybody to pay attention to his voice
during Texas Primaries for Governer.

Belly Out!

 
I bought this this morning and I now have about 1/4 the jar left(maybe less)
My stomach looks like it might pop! Almond Butter is the sole reason I cannot get Travis ripped =(.
Oh well, this stuff is delicious and I just have to have it! I will have to burn it off tomorrow I Hope!

A Sub 3 Fran

I have seen several people complete "Fran" in under 3 minutes over the last couple years. It was at that point. Once upon a time, that was considered unimaginable.

I have done this workout probably about 6 times since I started Crossfit. The very first time was probably a little over 3 years ago. I had never heard of it much less seen it done at the time. I looked at Crossfit.com that day and figured it sounded simple enough. At the time I had been doing Crossfit pretty much by myself for right at 4 or 5 weeks. I can remember going into Golds Gym like I was so cool loading a 95lb Barbell next to the cable machines were there was built in pull-up station.

I thought, "Alright, here we go!"

21 Thrusters - "Damn"
21 Pull ups - "This is freaking hard"
15 Thrusters - "What the Hell was that?"
15 Pull ups - " I think that's 7... I can't Move right now!"
9 Thrusters - I don't think I even made it to this point... Can't remember how far I got but I couldn't make myself finish.
I still will use the month out of training for a knee injury as my excuse.
The point is though, that I was severely out of shape. It wasn't much longer when I saw a video of Josh Everett and Greg Admunson do this workout in just over 3 minutes(still no sub 3's at the time).

About 12 months back I finish it in 3:23 at the Crossfit Cert in Alvin, TX. I felt pretty good about that until Chris Spealer did it 10 minutes later in 2:04(Faster ever at the time). Wow! Twice since that time I have done Fran in 3:38 and 3:52. I am getting slower! Older? Less Driven? Do I weight to much for a sub 3? Every time I come off my last pullup rep and feel paralyzed! I am in the worst pain ever!

"Fran"... I don't care if we never meet again!

Oh wait! Saturday October 10th (one week before my 28th Birthday) our clients are doing "Fran" for the month of Benchmarks 5 Week Challenge. 2 Hours later the Coaches must go.

I considered not doing it! I actually would have love nothing more than to say I was gonna sit it out. But for some reason I decided to give it a go. What the Hell right?... "I think I might vomit" was the only think going through my head.

3..2..1..Go!
21 Thrusters Unbroken
21 Pull ups Unbroken (1:03 feeling good)
15 Thruster (Slight burn in my forearms but finish 15 straight easy)
15 Pull ups (10 and drop... am I gonna slow down? Nope 5 more pop right off)
9 Thrusters (That was way to easy)
9 Pull ups (Ready to drop at 5 but switched my Butterfly to a Kip and Battled for 9 strait)

Time: 2:52

Walk off feeling amped!

Who knew?

Hard Work and Discipline never Fail!

Paleo

 

Here are 2 of the Men responsible for bringing the Paleo Diet into the lives of myself and many other Crossfitters. If not for Robb Wolf I would probably still be eating Bread and Cheese everyday. I would have never been aware of how much I was intolerant to them both. Now when I eat bread I have major allergies for a few days and both of these items will congest my digestive track for half a week. I can't even describe the differences I've seen with my Asthma(live long issue) that I've experienced since changing over to this style of eating.

My nutrition, which I believed to be good before has changed for the best because of the work of both Dr. Loren Cordain and Robb Wolf. I am now in the best health and as fit as I could have ever imagined. The gentleman to my right in this picture(John Welbourn) is now working together with the 2 on a new company called Paleo Brands.

After attending their seminar, I am inspired even more by their work. They are providing an opportunity for all people to understand the benefits of the Paleo Diet and getting a hold of prepared quality food much easier than ever before.

The Bear

This workout is on of my Favorites. It offers up an unexepected Challenge to any one who has never come across it before. I've only done this one other time personally.
One thing I can say is that it's a Gasser!
I did manage to outdo myself this time around. The video present be on my second set of the workout.
Notice that I regrip once and take my time at points. The idea is to get through a series of 7 "Bear complexes" with any given weight without letting the weight rest on the ground.

1 Bear Complex is =
Squat Clean
Overhead Press
Backqsquat
Overhead Press
to Ground

7 of these equal 1 round and the workout calls for 5 Rounds.
My Scores
Round 1 - 105lbs
Round 2 - 115lbs
Round 3 - 125 lbs
Round 4 - 135 lbs
Round 5 - 140 lbs

I think I can do better.