Michael Gregory

Pure Respect

2012-01-24T11:06:00.007-06:00

Matt is the Client of the Month for January! He deserves this recognition as much as anybody could. When deciding who to highlight, I choose a person I have pure respect for. This is especially true of Matt! His lifestyle is one I aspire to live myself. When I see Matt at CrossFit Central and RedBlack Gym throughout the week, I always get the sense that he is a truly humble person. I have never seen a speck of ego creep out since the time he started with us.

When you read about Matt's experience, you'll hear him give honor to God. He is somebody who is truly grounded. As much as he makes the time to be successful in his profession and to stay extremely fit and improve daily in those realms, it is very obvious to me that his faith and family always take precedence!

To me, Matt lives his life fully – and he does it the right way!

Matt's Story

Mike was my first coach when I joined CrossFit in May 2011. I chose him because of timing, but I’m so thankful that he was my first coach. He motivated me to reach personal highs that I would not have been able to reach on my own. I couldn't ask for a better guy/coach to work with.

Since training with Mike, I find I can achieve almost anything I set my mind to – this was a major question of mine for the last 10 plus years. Physically, I finally reached personal goals that I had set for my self since I was in my early 20's. And I would not have been able to achieve any of my goals without GOD in my life. I owe everything to him.

CrossFit has shown me that I can push myself much further/harder than I was aware. And this has carried over outside the gym – my confidence has grown tremendously. I'm ready to take on the business world with the passion and intensity I have for CrossFit.

I’m motivated by my classmates and by my coaches, Big Mike and Jeff [McKinney]. I love the competition. I did both Fight Gone Bad and the Lean Turkey Challenge last year and enjoyed both very much. I look forward to improving my numbers significantly in FGB this year. I do these challenges because I want to see how I stack up against my fellow CrossFitters.

When I started CrossFit, I was 42 years old, weighed 165 pounds and had 17% body fat. I had low energy and ate ok, but far too much junk food. Now I weigh 160 pounds with 9% body fat and I have a very high energy level.

My goals now are to be the best husband and dad I can be; to give my family 100% of my Love; to improve my proficiency with muscle ups, OHS & HSW; to keep seeing improvements in all aspects of CrossFit; and to reach loan production volumes that I've never reached before.

My Daily Eating on the Cleanse

2012-01-19T05:55:00.006-06:00

So, I have heard about many of you wanting some specifics about how much and what kind of food I was eating during my time of going meatless.

The general idea goes a little something like this:
- NO SUGAR OR ALCOHOL
1) A Shitload of Veggies (steamed or raw) - This means Greens! (kale and collards, spinach, chard, broccoli, zucchini and squash and maybe bell peppers and mushrooms)
2) Raw nuts and seeds (walnuts, Brazil, almonds, cashews, pumpkin and sunflower) Max 3 handfuls a day
3) Extra Virgin Olive, grapeseed, coconut oils - Cooking with these and adding to salads or on steamed veggies...BE conservative

What about protein?
I wasn't as concerned with this surprisingly. I did use a Vegan Protein Shake once or twice a day after my Yoga and Crossfit WODs. I was averaging about 30 to 40 grams/day.

Here is an example day of what my food intake typically looked like:

5:15am
1 Zucchini
10 Brussels
3 oz Mushrooms
1/2 a bundle of Kale
(Steamed or Sauteed in Olive Oil)
A little BBQ Sauce

8:00am
Repeat from earlier
(cooked at the same time)

9:30am Yoga

11:00am
25g Vegan Protein Shake (Hemp, Pea Seed, Chia Seed, Brown Rice)
add Coconut Water and Almond Milk

1:15pm Crossfit WOD

3:00pm
1/2 lb Brussels
1/3 lb Sweet Potatoes
Salad (Spinach, Mixed Greens, Mushrooms, Bell Peppers, Seaweed, Strawberries, Mandarin Oranges, Red Onions, Almond Slivers, Dressing)

6:00 to 7:00pm
Sauteed Red Bell Peppers, Zucchini, Brussels, Mushrooms, Swiss Chard

Snacks included about 4 to 5 tablespoons of almond butter throughout the day.

These plates were all full of veggies at each sitting!

The Vegan Experiment

2012-01-12T12:07:00.026-06:00

Here is what I know...If you don't eat meat I can't help you. In fact, not only should you eat meat...you should eat a ton of meat! I don't think you'll get any worthwhile results by eating a vegan or a vegetarian diet.

Here is what I know...wait...I don't know a damn thing! Have I ever cut meat out of my diet? Have I ever relied on vegetables alone to fuel my body? Have I ever really experienced any of these things I am preaching to my clients about not eating meat? How could I be so certain that not eating meat is so bad for you?

I have literally said it all: You cannot get stronger as a vegan. You will not be able to lean out. Your performance in the gym won't improve. You just can't really build muscle without meat!

Well, it finally happened. I finally realized that I was speaking out of pure ignorance. I know that eating meat has value. For my entire life I have built up my body by eating animal protein. What I didn't know was what would happen to me if I gave it up! So, I began my first journey as a vegan! Yes, that's right...I temporarily gave up eating my beloved and sole necessity in life. No beef, chicken or bison. Pork and fish were out too! What the hell was going to happen to me?!?!

This whole journey started without intention. In early November, I committed to do a cleanse with a couple of my clients once I made it back from a trip I was taking. Knowing this, I went on a bit of a binge. I was frequently indulging in the wondrous flavors of Ben and Jerry's Ice Cream and enjoying one of my most memorable childhood addictions: Dublin Dr Pepper (RIP!). I even had the privilege of attending the now infamous Texas Monthly BBQ Festival just 2 days before I left! It was UNBELIEVABLE! (I will never miss this event!) It almost goes without saying that I literally ate myself into a meat coma!

Sure enough, the day before I flew to LA I came down with a head cold. Not for one second did I wonder why this happened. I knew that I had made myself sick! In the past 16 years I have only gotten sick when I have done things like this. Like weekends of little sleep and bad eating choices. And the over consumption of alcohol, which is an obvious one. I know that we each have control over our mental and physical health, either for good or for bad!

Understanding all this, I still didn't anticipate what would happen next. The flight to LA really got my head jacked up. I spent my entire week there trying to kick this head cold. I have never dealt with any illness for as long as this was keeping me off track. I had had enough.

I couldn't have asked for a better final day during the trip. You see, I was attending Anthony Robbins' Unleash The Power Within seminar, and the final day was all about nutrition. As much as I knew about this topic already I was blown away by the amount of information I learned. I was ready to come back and take on my cleanse! I was ready to be free from a body filled with acids and ready to eat more vegetables in just 10 days than I had eaten in months.

Well, by day 7, I felt so amazing that I decided that I wanted to be a vegan indefinitely. Against the most valuable opinions of everyone I knew who were saying I should not do it...I had to take it on! I had to see for myself if I would grow weak and lose size. I wanted to know if I was truly going to be a suffering CrossFitter and if my health would just deteriorate.

For the next 6 weeks my diet consisted only of these foods:
- boatloads of veggies (brussels sprouts, zucchini, squash, kale, collard greens, bok choy, watercress, swiss chard, broccoli, sweet potatoes, spinach, mixed greens, mushrooms, bell peppers, onions, asparagus, etc.)

- moderate amounts of fruit (blackberries, strawberries, blueberries, mandarin oranges, grapes, apples, bananas)
- nuts and nut butters (almonds, cashews, walnuts, pecans)
- herbal tea and water

Here is what I saw: My mind and body went into rapid acceleration! The first thing I noticed was I didn't get tired anymore. All of a sudden I could wake up laser-focused at 4:30 a.m. and not feel the need for any rest until 10 p.m. Before this, I would have never really believed this was truly possible. This was quite different than what I typically experienced. I was used to having a foggy mind and a complete shutdown of my focus at least once a day.

Physically, I experienced something completely unimaginable with my training. I was pushing my body to lift heavier than I had in quite a while. I got back on a regimen of training 4 times a week with the CrossFit Central coaches as well as an additional workout on my own. I did yoga 3 to 4 times a week. I regained all the strength I had lost since Regionals last year. People thought I looked smaller but my weight didn't change one pound. It occurred to me that without all the acids in my body, my body could not be inflamed. In the minds of others this makes you "skinny." I actually starting seeing everybody else in a way I never noticed. People seemed to start looking puffy and tired to me.

All this gave me an entirely new perspective. Everything I thought I knew about being a vegan was bull. My conscious mind will never allow me to speak about anything with ignorance for the rest of my life. If I don't know the answer about how to help somebody, I will ensure that I find somebody else who can.

The plain and simple fact is that I don't know everything, and I will never again pretend like I do. What I know is valuable but it is only a very small amount relative to all there is to know and experience from what this world has to offer. Now when I think about vegetarians I think of one of the most fierce and powerful primates on earth...the Gorilla! Fitting, huh?

So, if you are still reading this, one of the questions you might be wondering is if I plan to stay a vegan for the long haul. Here is my answer...Hell No! I personally just love meat way too much to give it up entirely! I will say that now I will only consume it in small amounts so that my body will maintain optimal alkaline levels. Creating an environment of low acidity is the only way I believe my body and mind can function at their peak! However you decide to eat isn't of the least bit of importance to me but whatever you do...Happy Eating!

All Men Should Be Strong!

2012-01-03T08:48:00.017-06:00

If you've ever been to Rockefeller Center in NYC then you probably recognize these pieces of art. They take up an entire wall and a huge portion of the ceiling, and you see them right as you walk in.

To me, seeing these murals was as cool as seeing the Empire State Building or the Statue of Liberty. As soon as I saw them I was wowed and inspired to keep training and test the limits of what my body is capable of.

Looking at these men, I really see the hard work and the sweat. I see the blood and the tears. I see all the things that it takes to have the physical abilities and the presence that everybody desires but that not everybody will work to achieve.

Maybe it was because I was on this trip with Travis Holley and Jen Cardella, who have both created highly respected muscle-building programs (Strictly Strength and Lean Lifting). Or maybe it was because the whole point of our trip was to visit the guru Zach Even-Esh, who founded the Underground Strength System. But the whole time I was in New Jersey and New York I was reminded of my high school weight room, which was filled with 70 young men yelling and screaming to do more and go harder. There were no excuses as we all fought together in the off-season so we could dominate the next year!

I also remember the days when I was training on my own with whatever I could find (cinder blocks, 50lb bags of dried cement, old rusty dumbbells, heavy rocks, tree branches) in my garage or backyard. When I began working I was doing even more physical work. The first jobs I had (delivering furniture, selling heavy kegs of beer) required physical labor, but it just made sense to me to move heavy shit all day long! I lived that way for many years. When I worked on the farm my job was stacking boxes of squash on crates, for goodness sake!

Even though I loved the feeling of taxing my body throughout the day, I always remembered that no matter what my job was...my workout was separate. I wanted to lift weights! Cleans and snatches, bench work and dips, squats and deads is what I had to do! My mind wouldn't let me stop. To me, these are examples of what men do. We are supposed to be warriors. We roam in packs, endure physical challenges, and strategically plan to ensure our survival.

Nowadays, I don't lift heavy that often, but I do play when Crossfit calls for it! In Crossfit, we are in a mental and physical bout. Our minds and bodies are being tested to do more than they are really able to. We need to be tested. Without a challenge we begin to settle and become content with mediocrity. To me, this means we lose our ability to live fully. I can't express my sadness when I am around people (including my own family) who don't seem to be living with intention!

I believe that this all starts with the physical body! The Bible speaks to us to take care of our temple.

"Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body."
1 Corinthians 6: 19-20

Can't we change the world entirely? Let's work on ourselves from the inside so that we can impact everything around us on the outside!

Let me speak to something I have an awareness of. These words are solely to make a point. By no means do I mean to present myself as totally egotistical, but when I walk in a room I generate a lot of attention from both men and women. I believe the reason for this is because people appreciate/admire those who take care of their bodies.

Many times, when I meet other males, they will say things like, "Man...how can I look like you? Can you get me there?" or "What do you do? I've been trying to do some lifting myself!" Women, I've noticed, have an appreciation for a strong male presence. I believe they feel a sense of security from men who have lean and muscular bodies. This is all my personal opinion and, like most of my blogs, has no relevant scientific research to go with it. But the fact of the matter is that I think that All Men Should be Strong! If you don't believe this...I challenge you to test this theory for yourself!

The Will to Overcome

2011-12-12T11:23:00.012-06:00

Cici Does Work!

This woman intends to be the best every time she steps on the gym floor. If you ever met somebody who is competitive down to the deepest root of their being, it is her. She will watch somebody do something then replicate it. She is a fast learner, and waiting for somebody to teach her how is not an option.

What is great about Cici is she only enters that zone during her own training time. Outside of that, she is a humble and genuine person. She shows so much care to everyone she speaks to!

When Cici first told me she was in a bout with cancer, I had a hard time seeing it. She was consistently showing up to class at 5:30am and booking it out quickly to get to work by 7am, and her work day lasts for 8 to 10 hours. What blew my mind the most was when she would tell me about running 12 to 15 miles in the evenings. All I could think is "Who is this person?"

I knew she was a fighter and that the chances of her being defeated by anything were going to be very low! I immediately found myself having a deep level of respect for this lady and at all cost wanted to see her overcome her situation. During her time away from the gym for extensive treatment, I really believed and anticipated that she
would return.

Now that she has, I feel that she has a story that must be known. I don't believe Cici even knows how much she inspires so many others, including myself!

Cici's Story

I think that things happen for a reason and that things happen to certain people for a reason and for me CrossFit came at a really important time. I started working down the street from CrossFit Central and I’ve always been pretty active and athletic and I thought it was pretty cool, seeing the weight training. I went in and did the 3 classes (Elements) with Chris Hartwell in January of this year and was pretty excited. Mike was my first coach when I joined CrossFit Central. I work long hours and wanted an early morning class. There was one more availability in Mike’s 5:30 am class, so jumped at it since I heard it was a highly sought-after class.

The only thing that was holding me back was that I had gone in for a regular check up and was called back by my physician saying that I had some irregular cells. On New Year’s Day, I got a call saying that I had ovarian cancer, which was crappy on New Year’s, to start out the year. But I still felt good. Cancer’s kind of a scary word but I really didn’t think too much of it, I thought it was caught pretty soon and it wouldn’t be a big deal, and so I started working out. It was pretty intimidating. I’d never done weights, so that was kind of a hard thing to get used to, being weak in my upper body.

I started seeing results, started loving CrossFit, started getting a little over-zealous with workouts, calling Mike saying “What if I incorporated P90X everyday AND CrossFit?” He quickly told me that that would be stupid. And so I did CrossFit for about a month or two and I then started feeling the repercussions of getting sick, and I started going to the doctor more for blood tests. I guess it was progressing pretty quickly. I started feeling weaker, and I had to take a month or so off to get chemo treatments in Houston.

It was really hard. I would say it wasn’t the pain, it wasn’t being alone…it was that, when you’re an athlete, your happiness, your motivation to get up is feeling great when you workout, feeling like you’re alive when you’re finished. And when that’s pretty much stripped away from you – the progress you’ve made and you have no power and it’s hard to just get out of bed – you’re a completely different individual. So that was definitely a test for me to really re-evaluate myself.

Cici: I don’t have a pic that is a super dramatic before and after. I’ve always been athletic but now I’m a lot leaner and toned. The photo that I reflect on most was when I was sick and lost all muscle and tone. I got down to about 100 pounds. Now that I’m healthier, I can look back at this pic and see how far I’ve come. I went from losing it all and fighting to gain it back.

I could have turned into an individual that just gave up and stopped working out and just taken what I’ve been given and not really strived to get stronger again, but that’s just not who I am. I’m pretty stubborn when it comes to that kind of stuff, so once I was finished with chemo, the first thing I could think of was getting back to workout. I knew that it was going to be really, really hard, that it was going to be harder because I didn’t want people to see me from what I was before to what I had now turned into, which was starting from scratch. During my first workout, we did bear crawls and I couldn’t even hold my body weight up. I’m not one to cry in front of people, but at that point it was pretty hard to keep in tears and not feel just defeated.

But I stuck with it. I started talking with Mike about nutrition and realized that I was basically starving myself and wasn’t eating the appropriate amount of protein. I started tweaking that more and more. Nutrition is my ultimate downfall. I simply don’t fuel my body enough to give it what it needs. Before starting at CrossFit Central, I went without breakfast and subbed in some coffee. Lunch was a frozen Amy’s and dinner was, eh, whatever was in the house. Once I attended a nutrition meeting, I was intrigued by this new lifestyle of Paleo. So I went home and threw out everything that would not be “Paleo-friendly”…needless to say, it was a shock when I had nothing left in my kitchen. I followed the nutrition and immediately saw results. It was pretty hard at first to increase my protein. I am getting better and better though.

I’ve changed in many spectrums since I started training with Mike. Physically, I’ve lost a total of about 7-8% body fat since, recently losing 5% in the Lean Turkey Challenge. Being an athlete growing up, I thought I was in pretty good shape. Ha! That was a slap in the face of reality once weights came into play. Now I feel MUCH stronger! I’ve always been a runner, so improving speed was a bonus as well in the daily WODs.

Mentally, I was once the girl who thought: Ew, muscles are gross, I don’t want to look like some of the girls I’ve seen in CrossFit who could probably dead lift me with their pinky fingers. Well, once I started seeing muscles and definition in places I never had before, it became an addiction. I loved it, and my once before image of what was sexy and beautiful was now thrown out the door. I wanted to be strong!

Spiritually, I can have an addictive personality at times. If I want to go out for a run, it’s not just 3 miles, it’s 13. If the class is doing 2 reps, I’ll push for 3. So when I started seeing results in CrossFit, I wanted to push myself more and more and more. Mike then lectured me and told me to chill my roll, that doing 2 workouts a day 7 days a week was going to kill me. In the end, it was more about quality than quantity. With time I’ve learned to balance this need to overdo things, listen to my body, and continue to improve…but this is still a work in progress.

CrossFit has been an amazing experience to say the least. I have seen myself grow into a stronger person, pushing boundaries that I didn’t know I could. The changes in my life outside of the gym are too many to count – really, everything has improved. I see things differently now. When a misconception you once had is no longer true, and it changed in a good way, you re-evaluate your life. I am BLESSED and have a whole new outlook on life with the many things going on this year, be it fitness, nutrition, family, friends, career…they have all been driven to a higher standard.

I’m motivated by classmates who show up at the crack of dawn like crazy people to improve their health, great coaches to push me every day and show me that there is no end to my capabilities, my family, my new lease on life being healthy…you never know how precious your life is until it could possibly be taken away or altered.

When I found CrossFit, I was 24 years old, weighed about 135 pounds, had ok energy (I was bad with sleep and usually averaged 4 hours a night), ate what I thought was acceptable food (too many carbs, not enough lean protein). I just turned 25 this month. My latest body comp showed that during the Lean Turkey Challenge I lost 6+ inches, 5% body fat (now at about 14%) and I now weigh 125 pounds.

My new goals are to get stronger, leaner, faster in the gym. I still suck at double unders…so that’s a commitment I need to stick to more. Maybe start more challenging CrossFit competitions and see how far I can push myself. Outside of the gym, I want to go back to school and achieve my PhD in research.

I want to recognize the amazing coaches at CrossFit Central that make fitness, nutrition, and healthy living a top priority in life and do just about anything to educate and better their clients. I want to thank my coach, Mike who has been there with me from the get-go. You’re a great person and mentor, a means of motivation every morning at 5am to push myself harder and harder. Lastly, my fellow classmates, sorry everyone else, but my 5:30 am class is the best. We work hard and push the limits every week – who the hell else wakes up at 5am to workout! Crazy people like us! I look forward to growing together in achievements. I’m very excited to see what else I can achieve now!

I’ve found more of a peace with what happened to me, really realizing that I can have something taken away really quickly but, as long as I fight to get it back, I can be just as happy and even happier because I know that if this (cancer) couldn’t bring me down then nothing will.

Now I’m in a great place. I’m now cancer free and I’m stronger than I was, than I’ve ever been. CrossFit was really new for me, I didn’t know how I’d succeed in it and I really impressed myself with pretty much having everything stripped away and starting from the ground up. I’m really happy where I am now.

Intention:

2011-11-29T11:05:00.002-06:00

This is a pic I took from my Landmark course several months back. It is the written definition of the word "Intention" in their teachings of it.

In my learning and understanding of an intentional life, it means truly that everything, everybody, and all that you are surrounded by is there because you have the power to choose it.

When you own your life, there is nothing you cannot do.

Many times we don't live with this type of conscious awareness and we fall into accidental circumstances. If we lose our focus, we can easily be dealing with a dissatisfaction with what our life currently possesses.

I find this type of education to be the most meaningful knowledge I've ever come across. By continuing to seek to comprehend this type of self awareness, my life constantly improves by exponential measure.

Killing It!

2011-11-14T21:29:00.019-06:00

Michael is one of those guys that literally surprised the hell out of me. I am always inspired by clients who start up and show rapid progress. It is hard to anticipate what each client is going to achieve and how early on it will happen for them, so sometimes when somebody begins programs and they look like the average Joe, I don't commonly see an immediate fire breather emerge.

Michael is one of those fire breathers! He looks completely different then he did the day he started. In class, I would say he's like an Assassin! Assassins are know as silent killers. This guy comes in and doesn't say much, but when the workout starts he just straight "Kills It!" He is quickly becoming one of Crossfit Central's fittest clients, and I'm willing to bet within another 6 months he will be right there with the best of them!

Michael’s Story

My first experience with CrossFit was joining Mike's class back in May 2011. Before I joined, I looked at some of CrossFit Central coaches' blogs trying to decide who I'd like to have for a coach. I came across Mike's blog and saw this big guy lifting heavy weights with sunglasses on and jumping around like a ninja. I liked his intensity, so I joined Big Mike's class and have not been disappointed. Mike is a positive guy who takes pride in seeing you master a movement or set a new personal record. He pushes you to test your limits and keeps it safe by holding you accountable to proper form.

May 2011

Since working with Mike, my fitness has improved across the board. In the past, I would work on improving in one area for a specific purpose, like running a 5k or lifting heavier weights. With the CrossFit programming, I'm well-rounded enough to go take on any physical challenge. I've also found that I'm more alert and in a better mood while I'm at work. Taking some time out of my day for some fun and self-improvement makes a huge difference. Plus, it gets me outside and, as you can see from my picture, I need all the sun I can get!

My coaches and classmates are definitely a big part of what keeps me motivated. Because it's such a tight group of people, you feel accountable to the others in the group. You know they're expecting you to show up to class, and they'll notice how hard you're working that day. I also want to get the most out of every workout because I want to blow away my old scores on the next benchmark workout.

Growing up, I was always active in sports and joined the Marine Corps Reserves while I was working on my undergrad at UT. But when I began working full time in 2007, I became mostly inactive, spending most of my day sitting in front of a computer. In 2010, I joined Gold's Gym and began lifting weights with a co-worker. I made some strength gains but my overall fitness level wasn't so great and I was developing pain in my knees and shoulders. It was a chore getting to the gym everyday because I wasn't having fun. It felt like I was just going through the motions, doing basically the same routine every day.

When I joined Mike's class, I became hooked on the workouts instantly. I look forward to going to the gym everyday to try to conquer a new workout. In the 6 months that I've been CrossFitting, I've only had to make up 2 workouts. During those 6 months, I’ve dropped 6 pounds of body fat and added 6 pounds of lean muscle. My weight has only dropped by about a pound, but I've lost nearly 4.5% body fat. I can do a pull-up with 90lbs hanging on my waist or go run a 5k in 20 minutes and I've got energy for days.

I participated in my first challenge, Fight Gone Bad 6, in September. It was a great event for an excellent cause and one hell of a workout. I scored around a 280, and I'll definitely sign up again next year aiming to score well into the 300's!

My goal over the next year is to gain strength to lift the heavy stuff and to be able to handle all workouts at the prescribed load. If Mike gives me the go ahead, I hope to move to RedBlack Gym's advanced Garage Gym RX program early next year. I also want to improve my mobility to make some of the complicated movements easier and to avoid injury.

Underground Strength

2011-10-21T09:05:00.021-05:00

Once Upon a Time:
I trained to be strong! I mean Really Strong!

At 16 years old, I took my bench press from 225 to 285 lbs in a few months.
By my Senior year, I was deadlifting 550 lbs and pressing 340 on a bench.
At 20, I was benching 380 and hang power cleaning 300 lbs.

My only reason for doing this was because I didn't know what else I was supposed to be doing.

These things all came to a drastic halt after a series of injuries and re-injuries. I ended up having rotator cuff and meniscus and cartilage issues that each took a couple years to recover from.

When I started CrossFit, I was pleased by the idea that I could do the workouts due to the fact they were, by nature, light-weight movements and a whole lot of body weight exercises! (1st 6 CF Benchmarks - Angie, Barbara, Cindy, Diane, Elizabeth & Fran)

Since then, however, CrossFit and the CrossFit Games have continued to set new standards, and weights are getting heavier and heavier - now approaching loads equal to and greater than those I lifted back in my younger years!

This has many CrossFit athletes anxious to lift heavy and get stronger more than ever before. This has been great for the community of CrossFit but excellent for the strength gurus outside of CrossFit! I have revamped my own programming for more heavy training days which has been a fun treat!

Many years ago (before CrossFit), I was introduced to Zach Even-Esh "The Underground Strength Coach" and began reading his material and watching his videos. He became one of my early mentors. I never would have imagined having the opportunity to work with him professionally. This guy inspires people to become strong in every way! He breathes it into people and they blow up!

Last weekend I was privileged enough to travel to his Gym in New Jersey along side CrossFit Central Coaches Jen Cardella and Travis Holley to assist Zach E. during his weekend certification. This guy is a resource no athlete should be without! Check him out... Learn from him and apply what you learn to your training to get stronger now!

From the Blog of Zach Even-Esh - Underground Strength Training Log October 2011

"This past weekend we finished the final USC Cert of 2011.

Not sure how, but every crew excites me more and more than the last crew, each time, bringing greater energy and camaraderie to the table.

It always amazes me.

This cert was EXTRA special as I had 3 BadAss Coaches roll in from the #ATX.

This is their 3rd time going through the USC Cert and they LIVE the CODE!

They train hard, they live hard and they show others how to live the code as well."

Read More

Tough as Hell

2011-10-19T10:04:00.000-05:00

Phone: Ring Ring
Me: Hello?
Jess: Michael, it's Jess...I can't come to class for a while!
Me: What happened?
Jess: I was doing back flips on a trampoline and the seams busted...I fell through the trampoline onto a bed of rocks. Next thing I knew I was looking at the bottom of my foot. I am going into surgery to get screws put in it to put it back together!
Me: Oh Shit... (I'm thinking she is never coming back)

About 4 weeks later, Jess called me talking about being ready to come back. I couldn't believe it. She didn't know what she could do and was thinking about taking it slow. As soon we started doing PT I realized that Jess was tough as hell! I was blown away by how quickly she was able to get back into training.

It didn't take long for Jess to get back into classes and up her workouts from 3 a week to 5. Now she is doing 6 workouts a week and I am trying to test her limits every time. I catch myself in disbelief at times because I literally set an expectation for her, then she matches and exceeds it.

The things Jess has overcome and the drive that makes her do what she does will inspire the lives of so many people. She truly is a fighter in her own right! I cannot wait for this woman to share her story with the world!

Jess' Story

Big Mike was my introduction to CrossFit. I’ve stuck with him ever since, for the past 2 and a half years. That first day, I had no idea how great it was that I got into his class. I just assumed it was where everyone started. His class fit my schedule at first, and I’ve stayed with him because I couldn’t imagine doing it with anyone else now. Mike is lighthearted, always smiling, never dramatic, encouraging and he clearly knows what he’s doing. I also never question whether he’s there to spot me or make me stronger and faster. He’s always there.

Since training with Mike, my strength has gone through the roof. I am so much stronger than when I started, which is saying a lot. Most importantly, I’ve had lots of surgeries and set-backs since I’ve started and, through training with Mike, I’m still fit and doing everything I want to do as hard as I can. While I was very determined to recover from surgeries and broken bones, I wouldn’t be where I am now if Mike hadn’t worked just as hard at me bringing me back and sticking with me!

Mike also inspires me. I work on my inner self as much as I work on my outer self. I like that Mike does the same kind of work to push himself and grow inside as much as out and encourages others to do the same.

CrossFit has given me the tools to travel the world and stay fit doing so. It has given me the tools to workout effectively and not for hours upon hours to stay fit. It has also given me a community of like-minded people who are passionate about their lifestyle, health, and nutrition.

I had completely changed my life just prior to finding CrossFit. So CrossFit was the exact match I needed in order to continue my life change. Had I not found it, I don’t know how hard it would have been to keep my passion about health and fitness in the front of my mind.

Watching people who are passionate about CrossFit has made me accept what I was feeling inside regarding my career. I knew after changing my life, going back to my career would be tough. Now, when I see Mike and people at CrossFit who are simply passionate about health and fitness, I feel confident about spending my future in the industry.

I stay motivated by the unspoken accountability with Mike, as well as with the group of people from his class. If I start letting myself, my goals and my commitment to myself down, others are going to see it and step in. It’s an incredible support system. Not to mention it is by far the most fun hour of my day!

When I found CrossFit, I was actually 12.5% body fat, 150 lbs, 33 yrs old and in the best shape of my life. I’m now averaging 17% body fat and 160-165 lbs; however, I’ve had 3 surgeries since I started, all due to incidents outside of CrossFit, and was bed-ridden for over 6 months of that year. I had made a commitment to myself that I would not lose my fitness, health or my focus while recovering, and CrossFit is what held me in there. Mike checking on me even when I couldn’t walk and letting me know he was ready when I would be ready really helped. If I had to do it all on my own, I know I wouldn’t be where I am today. I’ve recommitted to my goals for the year and will be below 15% body fat and 155 lbs by the end of this year, no problem. Unfortunately, however, I can’t do anything about the fact that I’m now 36 yrs old.

Getting faster is always top of my list of goals. Body weight movements are always second and I’ve seen great improvement in those this year. I can’t wait to see what next year brings. I really want that muscle up! I started talking to Mike about my goals outside of the gym a year and a half ago and I’m proud to say that those are all in full swing. I’m shifting careers, which is never easy, and excited about my future in my area of expertise on health, fitness and weight loss.

I have done several CrossFit challenges. I did the Trojan Kettlebell Challenge but didn’t fully commit and didn’t really enjoy it. I did the Spartan Challenge and Fight Gone Bad and loved them. I can’t wait to see my numbers next year compared to this year. I was too injured with my broken foot/ankle last year to do I Am CrossFit, but this year I plan to sign for the Fittest Games competition. The challenges are just fun. It’s a moment for those of us who are not professionals to compete. We just love CrossFit and can compete and see progress in small amounts. Again, the group energy is addicting and you get to meet great like-minded people.

October Newsletter

2011-10-03T10:19:00.004-05:00

OCTOBER 2011

October is here…Boom!

You’ve probably heard me say that October is the best month of the year. I mean, it’s my birthday month y’know. This year it is especially great because I will be 30 (yes, I fully believe the new 20) and primed to be the best year of my life!

I feel like they just keep getting better and honestly believe it should be the same for you! Obviously, we are not kids anymore, but that doesn’t mean we can’t have more fun. If anything is holding you back from having this mindset, all I have to say is this…get out of your head!
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Ready To Work!

2011-09-30T11:17:00.001-05:00

Kelly has been a fun-to-have client. In her first few months being a client, I wasn't sure of her commitment to the CrossFit Central program. Several times over, all I can remember was feeling like she stranded me by not showing up to class. I was left with no call, no email, no word about where she was and why she missed!

This is now a thing of the past! Kelly now comes in high-spirited and with a ready-to-work attitude! It is rare if she doesn't show up for class or personal training with me and Crystal McReynolds 5 times a week. She really reminds me of me! She is laid back and her only plan is to go in and give her best. Tell her something needs to be fixed and she responds. I have really been watching her during the past 3 to 4 months and have been amazed by her gains in strength and cardio!

Kelly has proved her work ethic to be nothing short of outstanding! She has proven herself to be somebody who represents the definition of a true CrossFitter!

Kelly's Story

I started CrossFitting by joining Coach Big Mike’s class a little over a year ago. A couple of friends of mine told me about CrossFitting and we all started together. They are morning people and I am not – or should I say, was not. They encouraged me to join the 5:30am class and, reflecting back, I am glad they did. Not only did I get blessed by getting Coach Big Mike but also by working out with some amazing, supportive, encouraging individuals. Our early bird morning crew rocks! Working out that early gives you a mental advantage for what the day has in store for you. You know that you successfully completed a challenge and/or you PR'ed the workout. There is nothing you can’t set your mind to and complete.

Coach Big Mike became my Coach because of his time slot availability and because the days that he coaches worked in my favor. That being said, while completing Elements, he was highly spoken about for his reputation as a person, for his ability as CF athlete, and as a coach. I also got to see him in action coaching and looked forward to having him my coach. I have to say his reputation precedes him.

Since training with Coach Big Mike, I am totally a stronger person physically, mentally, and spiritually. Physically, I can lift more, complete pull-ups and handstand push-ups, do double-unders, all of which I couldn’t do before CrossFit. I was always an athlete growing up playing sports, and I maintained my physical ability and shape by going to the gym, biking, hiking, etc. But since CrossFit, I am at an all-new level physically. Mentally, I now have the mindset that I can do and complete anything without giving up once I set my mind to it since I am a CrossFitter and CrossFitters get it done, or at least put their maximum efforts in trying. I don’t say “I can’t” anymore; instead I say “Let’s do this!” Spiritually, I think I am stronger as well. I know I thank the Lord more often now, especially after completing some of the WODs we do and I am still alive – breathing exceptionally hard, but still alive and breathing! Since joining CrossFit, I have noticed I have more confidence in myself. I have a better perspective on life and the tasks set forth for me outside the gym.

What keeps me motivated in CrossFit is seeing the improvements I have made over the last months/year, and I want to continue to improve. This sport allows you to continue to improve if you put the effort in. Additionally, it is also the CrossFit community that keeps me motivatived. Such an amazing and diverse community that inspires you, motivates you, and supports you, from the coaches to CrossFitter athletes working next to you, or seeing them and cheering them on in a challenge or even the class next to yours. Go MWF 5:30am Ladies!

When joining CrossFit I was 44 years old, in semi-descent shape and thought I was eating pretty healthy until I learned about Paleo and Zone. What a difference changing to this new lifestyle of eating has made on me. Don’t get me wrong, I am not one of those 80-100%-ers yet, as I have my weaknesses that I am working on – hopefully one day. But, I have to say, when doing the challenges and committing to at least 80% Paleo, I felt amazing and performed accordingly. Looks like I have a new challenge in front of me.

My goals inside and outside the gym for CrossFitting are to continue to improve on my pull-ups, handstand push-ups, double-unders, pistols, handstand walk, and I want to be able to complete a muscle up by year end. I’ve got a lot of work ahead of me.

I did the Lean Turkey Challenge last fall and the I Am CrossFit EPOC Challenge this spring. The challenges are a lot of fun, you get to meet other great CrossFitters in the community, and they hold you accountable not only to yourself but to your coaches and teammates. While doing the I Am CrossFit EPOC Challenge, I injured myself – not seriously, but had a daily reminder in my right side gluteus maximus for a while. One would think that’s not good, but it gave me a new motivation and appreciation for learning proper technique and form and for stepping up my game by practicing the skills on my own. I also got additional personal training to learn proper form and technique since this will help prevent injuries or at least reduce them and make you a better athlete.

I will continue to do the CrossFit challenges because they are a lot of fun and you get to meet incredible people. But right now, I am going to focus on improving my technique and form by taking on my own personal challenge.

Everyone Needs a Coach!

2011-09-29T19:16:00.006-05:00

The first time I heard somebody say this to me out loud was sometime in early 2008. I had been coaching CrossFit for well over a year and CrossFit Central was a very young affiliate with a rising client base and a growing reputation.

Jeremy Thiel and I were fortunate enough as coaches to attend the first CrossFit Certification to come to Texas. Two of my biggest role models in CrossFit were leading the course: Robb Wolf and Kelly Starrett. Sound familiar? If not, please allow this post to be your introduction to these two men, and you can thank me for the remainder of your existence!

RobbWolf.com

MobilityWod.Blogspot.com

Anyway, I remember thanking them both for sharing their profound knowledge towards the end of Day 2. I also said that only through us traveling to California had we had the opportunity to learn from the best of the best and felt grateful that they had made their way in our direction!

Kelly's response was simple..."Everyone needs a Coach!"

Until that point, I had fooled myself into thinking that I was the best trainer in Austin/in Texas/in CrossFit. Since that time, I have been open to learning from everyone around me. Guess what happened? I have learned more and more and become better at what I do!

At CrossFit Central, we have an outstanding staff. One of my biggest priorities has been to learn from the coaching staff so that I myself can be a better coach. I know that without doing this I would not be able to improve.

One of the best ways I've found to learn for myself is not to ask people how they are so good, but to enter the world in which I see them doing the things that they are great at. Ever seen me jump into another coach's class to workout? Yes, I do need to workout when I do this, but that is not the reason. I am going for the sole reason of watching these coaches in action. By experiencing them in action and having them coach me, I best learn the applications which they apply. I feel like I am left with a practical ability to then replicate their ideas as if they were my own.

I mean...how much does this make sense?

If you want to become better, watch, learn, and be coached by those who are better than you! This rule has no limits.

September Newsletter

2011-09-11T08:21:00.003-05:00

SEPTEMBER 2011

We all start somewhere and keep getting to where we’re going!

Could you seriously imagine for a second if you were to all of a sudden today just stop challenging yourself to achieve anything from here on out? You would settle with the fact that everything is just the way it is. Whether you want more from your life or you’re pretty content with the way it is, nothing else would ever change for the remainder of your time.

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Success

2011-09-06T19:38:00.006-05:00

I just realized something this weekend. I have been holding myself back. I have been wanting my life to go one way but giving about 20 percent effort to get it!
I am tired of it. Let's see what happens when reality slaps you in the face!

Zilker Relays

2011-08-19T21:04:00.008-05:00

Honestly, when you think of Zilker Park aren't you quick to see yourself jumping into the healing pool of Barton Springs or envisioning yourself having the time of your life at ACL festival?

Of course Austin is known for so many iconic spots and events year round. My birthday will actually be on that list soon (haha BIG30)! But seriously, there is a new race on the block...The Zilker Relays.

I know what you're thinking...Doesn't Mike hate running?

I know, I know...Yes, I feel that people who solely run need to get a better plan! I mean, can you really blame me?

I will admit I used to be a little biased. I now spend my more mature years being enlightened. Luckily, God has blessed me with the opportunity to forever learn and grow with time. I can now see the value of lacing up the running shoes and putting some good ol' miles in.

Last year, I had some amazing breakthroughs in this arena! It started with my 4-man/woman 10 mile relay in Austin's very own Zilker Relays. A few other CrossFit Central team members and I enrolled in this race for fun. To my surprise, it was not just fun but really cool to participate in!

I see this race as a perfect distance and event for any CrossFit athlete! I mean 2.5 miles is a challenge when you give your all no matter your fitness level, but it is also a race we all can accomplish feeling strongly rewarded! The truth is, I believe every client of CrossFit Central should participate in this event. You will be glad you did, and we will be honored to spend the evening celebrating your accomplishments and enjoying the evening at one of Austin's next major annual events!

Zilker Relays
When: Friday, September 2, 2011
Where: Zilker Park
Info & Registration

Hooah!!

2011-08-17T16:48:00.007-05:00

Dale is a Big Time player when it comes to living Life!
His life experience is one you can hear about and learn so much from!
His attitude is top tier.
His work ethic is inspiring.
His presence cannot go unnoticed.
This guy earns his keep, and I respect the hell out of him.
I am honored to know this man and rewarded to be his CrossFit coach!

Hooah!
(A strong affirmative response for Army service members.)

Dale’s Story

I joined CrossFit Central in December 2010. My wife, Lori, had begun kettlebell classes at Central in July or August last year, and I went to a team competition as an observer in the fall of 2010, then joined in December.

I first began CrossFitting at CrossFit Texas in June 2008. I had been running 1,000 miles a year and doing some weight lifting, so when they told me the WOD was 5 pull ups, 10 pushups, and 15 air squats “Cindy,” I thought “no sweat, I can do this.” On round 6, I felt a pop in my elbow, which was a little painful but I continued until time ran out. You see I couldn’t stop, Pete and Brannon [the coaches] were former Navy guys and I’m retired Army. I couldn’t let them think poorly of the Army. I went to the doctor the next day and found that I had a grade 2 tendon tear. Six months later I was healed and my wife and I joined CFT until I had to give it up because of being laid off.

When I joined CrossFit Central, I chose my class time and Mike just happened to be the coach. I go to school full time so the early morning class was really my only choice for being able to do CrossFit, work, and go to school, which is in evenings from 5 – 11 pm. Of course, I came to realize that I was in the presence of a CrossFit legend every day I was in class. It’s still hard for me to believe that a legend can be such a nice guy, but it’s true. Mike’s just a good dude that happens to be a CrossFit legend and my coach. I am so thankful that Mike coaches those early morning classes; otherwise I might not have the opportunity to have a relationship with a man of such high moral character and commitment to his clients.

Other than the buckets of sweat on the gym floor, I’ve seen some amazing results in the last 60 days or so. I decided to quit fooling myself about a month before the South Central Regionals and really dialed in my diet. Like Mike says, what you do away from the gym is just as important as what you do while you’re in the gym. The days that I don’t have class with Mike, I row 7 – 10 thousand meters – I have a Concept 2 model D rower – and I drop in on a class in Pflugerville two or three Saturdays a month. I may be a little obsessed, but I lost 10 lbs in June, and then in July I dropped 6% body fat and another 8 lbs. I’m almost back to my weight as a Drill Sergeant back in ‘94. I feel good, and that makes me feel good about myself. CrossFit has reaffirmed my belief that I can do anything, there are just some things I haven’t attempted yet.

There are a couple of things that keep me motivated. SICFIT military tribute t-shirts motivate me. When I wear them to a workout, I have to represent the highest standards that I can personally accomplish in honor of our male and female fighting force. The sacrifices that they make each and every day are extraordinary and they deserve to be honored by my best effort. My desire to be fit for life motivates me to not think of how old I am but how old I can be through a fit life style. My classmates at the gym inspire me through their hard work and encouragement. The one thing that motivates me more than any other is my granddaughter, Samantha. She has filled me with the happiness and joy of unconditional love, and I want to be around for a long time to share her life with her.

Dale: Before & After

I will be 55 next month. It just so happens that my birthday falls on a Monday, a fact that my 5:30 am MWF classmates are none too thrilled about, I’m afraid. Birthday burpees x 55. I weighed in this morning at the doctor’s office at 212 lbs. At 6’ 1” tall, I’d like to get below 200 lbs and see how I feel at that weight, so I’ve got a couple of months to go. My last body comp was taken on the 4th of August and the results were 14.6% body fat. I had previously been comped on 5 July at 20.8%.

My energy is pretty good, especially in the mornings after the WOD. It’s over for the day and I survived it. Some days I feel like I smoked it and others it smoked me, but whatever the result, it’s over and I’ve survived. With all the energy I gain from CrossFit and eating right, I am still sleep deprived due to the schedule that I must maintain. Up at 4:20 am to get to the gym by 5:10. Study until 11:00 pm on the days that I don’t have class. The days that I do have class, I don’t get out of my last class of the evening until 10:50 pm, which gives me an average of 5 1/2 hours of sleep each night which, of course, is not conducive to recovery but is my life as I know it today.

I ate pretty good before I came to Central, but I had not cut all the sugar and I still haven’t really because I use about a teaspoon of Splenda in my coffee in the mornings. Other than that, I ate pretty clean but in the last two or three months I’ve really gotten disciplined about my food. I eat the exact same thing for breakfast and lunch each day. Breakfast is 7 oz. tuna, 1/2 avocado, 1/2 orange. Lunch is 5-7 oz. chicken breast, spinach and broccoli. Dinner is a My Fit Food chicken, beef or fish meal. I have a protein shake after every workout which consists of 1/4 cup frozen blueberries, 6 or 7 frozen strawberries, a couple tablespoons of cashews (I know Mike, cashews are not the ideal ingredient but I like cashews), 28 oz. protein powder, and almond milk. Mix to perfection in my Blendtec blender and I’m drinking heaven.

I have a hundred new goals, most of which have to do with double unders, pull ups, handstand pushups, overhead squats and the rest of my many weaknesses. Other goals outside the gym include having fun every day, finishing my degree (only one class remaining), and finding a new employment challenge as my contract as a project manager at Applied Materials expires in mid-October of this year.

I did the “I Am CrossFit EPOC” Challenge but injured a hamstring about half way through and was out of commission for 5 weeks while I recovered. Sam and Dave from Next Level worked on me to help those hamstrings heal. I was not able to complete the challenge and disappointed that I let down my EPOC team mates and coach, Zach.

The one thing that will keep me signing up for challenges is the community. The extraordinary coaches like Mike Gregory, Jeff McKinney, Aaron Arehart, Jen Cardella, Chris Hartwell and all the others. People like Chris Kepler whom I met for the first time at the barbeque this spring and who treated me like we’d known one another for years. The clients who give of themselves to build a house or drink a beer to raise money for someone that needs their assistance. Fight Gone Bad is the symbol of why I sign up for challenges. I will probably never win or place in a challenge, but I can still help a service member or service members family through the support of the CrossFit community and CrossFit Central. That makes me a winner every time.

Crossfit Central: Not just another Affiliate

2011-07-27T14:26:00.007-05:00

A dictionary search of the word Family brought up this as the 10th listed definition:

"A group of people who are generally not blood relations but who share common attitudes, interests, or goals."

Others spoke of relation by blood lines, parents and children and so forth.

When you know people who are not your blood but are nonetheless people you are ready to lay it all on the line for, protect, defend and even die if you need to, would that be your Family? I say yes.

How CrossFit Central has achieved success has to do only with the fact that more than a few individuals fought for this company and the people they believe in who also stand for the Double C's!

This is why we cannot be stopped!

This is what your company emails should look like! Who are you speaking to? Your colleagues or your Brothers and Sisters?

Via Lance Cantu (My Soul Brother):

I don’t get emotional...but here;

I am so honored to have trained at the best gym with the best people who happen to be my family. These days happen to be the best time of our lives, and we get to do what we absolutely love. We happen to have the most badass chicas train at our gym...and 3 of them are competing next weekend.

Each one of you 3 ladies are True Champions in my eyes. I admire the shit out of you, and wish you girls truly the best. Whatever happens, however the chips fall, you have 100% support of your BigAss Family right behind you. Whatever you need, or don’t need, we are here for you!

I’ll See You Girls In LA.

Love All You Guys!

Posted this before....I believe in it; My Favorite Quote:

THE MAN IN THE ARENA
Excerpt from the speech "Citizenship In A Republic", delivered at the Sorbonne, in Paris, France on 23 April, 1910:

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

The Games and My Time with Them

2011-07-21T12:54:00.008-05:00

This video is from Regionals Team Workout #1. I love these competitions and I have taken a lot of pride in representing the Double C's over the past 5 years.

I have learned that my body has more breakdowns than I wish I had to deal with. Prior to this year, my left arm had been giving me fits during my training. The issue was making it hard for me to train the Clean and Press specifically! Luckily, a few days before Regionals, much of the pain subsided and I was able to go out and perform during the workout. I wanted to get more weight overhead and I believe I would have if I had been able to train for the heavier loads prior to the event (the last attempt on this video clearly shows my left give out!). All in all, I finished this workout in a fair position and our team was sitting close to the top of the leaders board after day one!

I felt good going into day 2! Little did I know I was going to tweak my lower back during that day's workout. The impact of the injury caused an overwhelming amount of stabbing pain that I was unable to overcome on the 3rd day.

Since that workout, 4 weeks have passed. I am very near recovering from the injury! It has been trying for sure, but very necessary for me to take a complete layoff from CrossFit training (I have had to do this every year). I have been able to find peace with doing more Yoga and weekly physical therapy and deep tissue massage treatments!

Jeopardizing my body more by training through injuries is never an option for me! I see way too often people who are unwilling to lay off for a week, a month or even longer at times to allow their body the recovery it needs! I won't say I won't ever compete again, but I will always make sure it is in my best interest!

CrossFit doesn't have to be a year-round training philosophy...and, quite frankly, if you do make it that long, I won't expect you to make it much longer before your body becomes overwhelmed or you burn out a little bit!

Take some time during the year to cut down to 2 CrossFits a week and do more Yoga and Mobility Training combined with Strength Training.

Six months out of the year can be committed to high intensity CrossFit training up to 5 and 6 WODs a week.

All that said, I am pumped up about this years Games! Crossfit Central's very own Lisa Thiel, Carey Kepler and Lindsey Smith are on their way to Rep the CC's this year! I will surely be on the edge of my seat while they test the limits of human ability once again this year!

Always fun with PT

2011-06-28T18:49:00.003-05:00

This morning during one of my small group training sessions I brought out the butchers.
I thought: Why bring out all the weights to stack on it...I'll just have Lee push me. The idea turned out to be a little too much weight to load up for the sled to really go anywhere. Oh well...at least it was a funny sight!

Thanks Jen for taking the pic!

How Do I Eat A Healthy Breakfast?

2011-06-22T10:13:00.018-05:00

Protein

Carbohydrates

Fat

Seasonings

A Big Plate

A Big Appetite

No Excuses

2011-06-15T21:52:00.011-05:00

I often work on better mobilization for myself. I actually have many range of motion limitations, but if you didn't know what you were looking for you probably wouldn't notice.

Since I started teaching CrossFit, I have seen many individuals who have obvious issues with this. It's kind of like when they move it makes me hurt to watch. I am certain that Tony ranks right up there with the most severe cases.

Having been through major injuries in the past, I know first-hand that continuing in any athletic endeavor is a challenge. Knowing what Tony has gone through, it's hard for me to say that I would have been able to battle through the same experience personally. I believe the commitment required by this man to overcome his injuries deserves all the credit in the world! He never has excuses and continues to seek out advice regarding what should be his next major steps towards improvement.

Tony is a straight up stud and a hell of an inspiring individual!

Tony's Story

I had been CrossFitting for four months before joining Big Mike’s class. Coach Zach Thiel recommended him to me when I wanted to workout three days a week instead of two.

I broke my right wrist playing high school football. Then I broke the same wrist two more times and dislocated my shoulder twice playing college Rugby. Eventually, I had to have bone grafted from my hip into my wrist to stabilize it. I haven't been able to bend it back since 1991, so I pretty much gave up lifting weights all together. Prior to CrossFit, I did a lot of wake boarding and running, but I'd become burned out on long runs. I rejoined Gold's Gym but I hated it. Then I saw an article in the paper about CrossFit, and I was hooked on the competitive aspect of it.

I don't allow my injuries to stop me from giving my all during a WOD. I do a lot of fingertip push-ups and occasionally have to modify a WOD, but I don't let it get to me. CrossFit Central coaches (Big Mike, Lisa Thiel and Zach Thiel) have taught me to push through barriers and just try my best. Most challenges are 90% mental anyway.

I have been able to overcome some of my range of motion limitations by following Big Mike’s advice. I roll out all the time and also go to Sam Sneed (a lifesaver) for wrist and shoulder therapy at least 6-8 times a month. My wrist still doesn't bend but I don't let it stop me from exercising. I try my best to do the workouts Rx but some things like handstand push-ups are impossible if you can’t bend your wrist. Big Mike modifies them for me but he never seems to make them easier.

CrossFit and Big Mike constantly remind me that there are no shortcuts to success. The only way to get there is by consistently giving 100%. You might be great one day but if you don’t do the right things - eat right, stretch, roll out, avoid alcohol, etc. - then the next workout will be a disappointment. The discipline and consistency required to be “good” at CrossFit are the exact same attributes needed to succeed in life.

I tend to be pretty competitive. I’ve done Fight Gone Bad twice and recently did I Am Crossfit. I like the one-day challenges as they remind me of “game days” from when I was a kid. In class, I want to be able to beat Robert Malina more than he beats me, which means I have to be more consistent with everything. I don’t expect to “win” every workout but I do expect myself to compete. I also don’t want to let down my classmates or coach by showing up and giving less than my best. Every class is different but as long as I show up and give it all I’ve got, then I figure I’m ahead of the game.

Now I know when I’m not eating right, and I make a lot more informed decisions about what I put in my body. My goal is to be more consistent with my workouts and what I put into my body (i.e., less beer and better food). I like feeling good, and I know this is the only way to get there for me. When I joined CrossFit, I was 38 years old and had the same waist size. I weighed around 208 lbs and had 19% body fat. Even though I had a bit of a beer belly, I thought I was still pretty fit. When I didn’t finish the “introductory WOD” on Day 1 of Elements, I went home with my tail between my legs. Now at 40 years old, I'm in better shape than I was at 30 (or maybe ever) and that is due to listening to Big Mike, pushing through barriers, and working hard in class. I’ve lost 5% body fat and weigh 195. I’ve dropped from a tight fitting 38" waist to a 33" waist.

I used to really dread going to the gym, but with the competition and camaraderie in Big Mike’s class I’m having fun working hard. I actually look forward to going to the gym. I feel better and I sleep better. I want to look good for my wife and be around for a long time for my family.

Living the Possibility of Your Fitness

2011-06-08T11:50:00.003-05:00

Lose 5% body fat, gain 10 lbs of muscle, 50 more lbs on your deadlift, 1 minute faster in your mile time, 10 more unbroken pull-ups, 5 more reps on your Tabata squat score or 2 minutes faster on your "I Am CrossFit" time...These things are all possible! But let’s be real. How could any of this stuff really happen?

Here is my spiel...If you want any of these improvements in your overall fitness then you’d better be willing to step up and make it happen! The reality is that 45 minutes two or three days a week in class is a great start and will enable you to see results in these areas, but it’s not enough to really get you where you could be.

Unassisted pull-ups and ring dips, real push-ups, 20 and 14lb Wall Ball to 10 ft for 20 unbroken reps should all be in your repertoire.

If you want these things, here is a proven Wheel of Success that has been used over and over again by our most successful clients:

1) Paleo Nutrition is automatic at every sitting
2) Show up to every class you are signed up for
3) Show up or wake up early to roll out/stretch before every workout
4) Roll out/stretch again later in the day or before bed
5) Stay after class to work on pull-ups, toes to bar, push-ups, sit-ups, handstand walks/push-ups
6) Add a PT session or strength class (Strictly Strength, Olympic Lifting, Lean Lifting) 1 or 2 days a week
7) Take a shake immediately (no more than 30 minutes) after your hard workouts (25 to 35 grams Protein + Fruit)
8) Train or run on your own if you can't do extra with us! Find a classmate to work on deadlifts, back squats, etc. with. Find a school/park with monkey bars and take a KB and jump rope with you!
9) Watch videos on http://www.crossfit.com/ to learn how!
10) Stop Thinking You Can't!

Welcome to June Programs! See you there with only the best attitude you've ever had!

One Focus, One Goal, One Drive! Get Better Today...This is Life!

One Step At A Time!

2011-05-23T21:23:00.003-05:00

Trent has been putting forth solid effort since joining CrossFit Central. He shows up consistently and is never scared to take on challenging himself to the next level. When I think about picking people for client of the month, I am thinking about who shows up, who never misses without a good reason, who is asking questions about how to get better results, who is following through and doing things outside of class to get themselves where they want to be. Trent came to mind as one of those people and it has been fun to work with him and see him change over the last year. I like this guy’s attitude and I know he is only beginning to define himself as a good CrossFitter! Keep your eyes out for this guy to turn into a straight up Beast!

Trent's Story

I had just started CrossFitting when I joined Mike’s class. I chose his class because the time slot worked for me, but I immediately realized that I was lucky to have Mike as my coach. He is very patient but thorough in teaching all the exercises no matter how long it takes to master the skills. At the same time, he always challenges me to push my limits and work harder. Whenever he coaches, you can see his passion for the sport and, because of his passion, I can tell that he wants to pass that along to all of us. This makes me want to work even harder.

I started CrossFit in November 2010, and I was 25. I weighed in the 180s and was at somewhere over 16% body fat. As far as food goes, I was all over the place and basically ate what I wanted, but I always seemed tired. At the end of the I Am CrossFit Challenge [in March 2011], I weighed around 175 and was at 9% body fat.

I participated in the I Am CrossFit Challenge and in Project Mayhem this year. I really liked the I Am CrossFit Challenge because the added accountability of working with a team to reach your goals made me eat better and get more workouts in each week. I also really enjoyed the Project Mayhem Challenge because the workouts.

I have definitely seen great physical results since training with Mike, and I am in the best shape I have ever been in. vEven more so than that, I feel like I have really learned to push myself mentally and physically to accomplish the goals I have set for myself. That has carried over into all aspects of my life.

I have noticed that the days I have CrossFit before work are almost always better. It gets me up and going, and I have more energy throughout the workday. I also find myself always looking forward to the next workout. I have been trying to follow the Paleo diet as much as I can because I really enjoy it.

CrossFit has taught me to push myself harder than I ever did before. Every time I step inside the gym, I am able to challenge myself and make every workout meaningful. Between Mike always pushing us and my own desire to get faster and stronger, it seems fairly easy to stay motivated. My new goal for CrossFit is to do the workouts Rx by the fall.

Same Ingredients

2011-05-17T21:36:00.002-05:00

Nothing Changes...
Meat and Veggies
Nuts and Seeds
Some Fruit
Eggs
Oils (Olive, Coconut, Walnut, Grapeseed)

This is all!

I seek out the easiest way of doing things to help be efficient.
This is why I eat dinner and save what I don't finish for breakfast.
It never fails. Both times I get a delicious meal.
All I have to add is eggs.

GrassFed Ribeye
Squash
Sausage
Greens
Coconut Oil
Assorted Pepper Seasonings

Boom!

Not Just Another Weekend Cert

2011-05-04T15:38:00.002-05:00

Obviously, continuous education is something we should all do.
Attending more certs simply means extending your overall knowledge and
leads to becoming a better OverAll Coach.
I came across Zach Even-esh years ago. I can say he has been somebody who has influence my way of coaching before I ever met him! He is somebody who has been unafraid to put himself out in the eyes of the world of Strength and Conditioning. "If you want to be strong... Do this" was his message. He didn't care what people thought even though his way wasn't the common way of doing it!
Hard work given only the tools you can find around you and NO EXCUSES!
Zach Leads from the front!
His Cert is one I highly recommend! Here is a Highlight video from the His
cert this past weekend that I had the privelage to attend.

A Go Getter

2011-04-17T16:27:00.007-05:00

When I met Lee, he and his wife joined my class at the same time. Because of the fact that Lee could probably out run and cycle me I don't want to say that he wasn't fit, but I will admit that I thought he was a long shot from being anything close to a good CrossFitter. For the first several months, all I could do was help him with cues and give him advice on what he should work on to improve his technique. At the time, I thought he was almost helpless. His air squat looked mildly better than a train wreck.
Not long after this, I ran into Lee and his wife at a Gala at which Lee was getting recognized for a pretty prestigious award among Austin's finest attorneys under 40. I have since never doubted this guy’s work ethic. Although Lee still has a way to go with his mobility, I am blown away by how far he has come! Now, after about a year, to call Lee a good Crossfitter would be an understatement! I know few men who are on top of their health, career and family lives in a way that Lee is. He doesn't underestimate the amount of focus each one requires and, because of people like him, I am continuously humbled in a way that keeps me working to improve myself! Lee is a great role model for people like me...And believe me, even I need role models.

Lee's Story

I joined Mike's 7am class in January 2010 after spending two months in Chris Hartwell's On-Ramp class. I chose Mike as a coach because of his dedication to his clients and his personal commitment to fitness and the sport of CrossFit. Since training with Mike, my overall fitness level has increased to levels that I could not have imagined. Prior to working with Mike, I could barely jump up onto the 20" box. Now I can box jump onto a 39" box without much trouble. My deadlift started below 200 pounds. Now I can deadlift 375 pounds. Finally, my CrossFit Total score has increased from below 500 to 745.

Mike helped me recognize the need to spend significant time working on increasing my mobility. As my mobility increases, I'm achieving new PRs and other physical goals. CrossFit has demonstrated to me that I need to make a serious commitment to my personal fitness in order to maximize my own quality of life and to allow me to keep up with my boys.

I was 39 years old when I started CrossFit. My weight hasn't changed much – I’m at 162 pounds. However, my latest body comp results reveal a significant change. I dropped from 18% body fat to 11% body fat and gained a lot of muscle weight. Now I receive lots of compliments on my appearance from friends and family. I’ve gained a lot of self-confidence based on my physical fitness and appearance. My wife's friends like my abs!

I have not been able to do many challenges because my weekends are devoted to my kids. I use my Tuesday personal training sessions with Mike at RedBlack Gym as my “extra” workouts and to gain motivation.

I'm constantly setting new goals and reaching new PRs and other targets. I want to get a muscle up in the next couple of months and improve my double unders. My biggest goal is to increase shoulder/back mobility and hip mobility to help me set a new PR in the back squat.

Living the Code

2011-04-02T12:29:00.003-05:00

I had a thought about what it means to be a CrossFitter. Our affiliate has several hundred clients. We have many who have been around for years and even more who have only begun the journey. Being a part of this means you have not signed up for an easy lifestyle, and I respect the efforts of every one of you who chooses to endure this approach to fitness!

I constantly reflect back to when I started really getting into CrossFit. I was making a choice that went against my orthopedic doctor’s recommendation to limit my activity level because he believed my body would not hold up. This surgeon had performed 4 surgeries on me all before I was 24. I was told by him and several other specialists that my knee wouldn't last more than a couple of years unless I chose a more sedentary life. So of course I chose not to listen! To me, CrossFit was too fun! I didn't know how, but I knew it needed to be a part of my life!

Back then, most of the time, I didn't even have anybody to do it with. It was literally unheard of in Lubbock, TX and with out question "The Craziest Workout" I could have been doing!

I started doing this program 5 1/2 years ago. Five years ago, I moved to Austin to help build CrossFit Central. Four years ago, we opened our gym. During that time, nobody could have convinced me that anybody who tried CrossFit would ever quit. I believed that if one of my clients left the gym, then I was responsible and I had failed them. I did not understand then what I know now: that everyone has their own view! I know now that CrossFit isn't for everybody, and you will often hear me say that.

Another thing that I do know, however, is that anyone can do CrossFit. If you choose to be one of those people like I did, know that you will need help! Like I said: this is a challenging way of being, and CrossFit Central is here to help you in more ways than you know.

I have seen so many clients' lives change since they started CrossFit. Personally, my life is completely different and better in more ways than I can describe! What I and others have learned since beginning CrossFit is worth sharing over and over again.

Yes, CrossFit is about challenging our physical bodies, but more than that it is about how we approach our lives fully in control of our health. Sleeping a lot, eating the right food, working out hard then doing the body a favor by mobilizing, icing and massage is part of the process!

My main point is that this is a part of our lives that we should all take seriously. If you don't pay that much attention to it, ask yourself why not! If you want help figuring out how to do better, all you really have to do is ask. It doesn't have to be too complicated!

I am Second

2011-03-25T09:56:00.004-05:00

These videos speak to me on so many levels! Professional athletes aren't always the most humble of people! I understand how easy it is to get caught up in the idea of "How Great You Are"! When people are impressed by what you can do physically and give you praise for it, it can really feed your ego! I constantly have to be reminded that it isn't about me!

RedBlack Gym

2011-03-24T17:53:00.004-05:00

Watch more video of Best CrossFit Gyms on sicfit.com

Jessica Estrada from my 1:15 class at RedBlack Gym put this together. This class is almost always about an hour and 15 minutes of solid work! Great job with this one Jess! It's cool to see what you've captured from these workouts!

Let the fun continue!

2011-03-16T23:24:00.001-05:00

I got this in an email from my client...I thought it was so great!

"I got a daily devotional that pretty much summarizes how I am feeling about our class today and my coaches....Thanks for all you do for us!"

Today's Scripture:
If anyone forces you to go one mile, go also the second mile. -Matthew 5:41 (NRSV)

Sometimes I feel clients think that what I ask of them is too much...but I cannot back down from my request and I push them to do it! Right when you think they hate you, this is what they will come at you with.

Glory to God!

This Lady is Magnetic!

2011-03-14T09:55:00.014-05:00

When Judy started in programs she was instantly one of my favorite people. I wanted her to have a great experience at CrossFit Central. At the time she started in class I knew she had a lot to learn and a long way to go in terms of strength. The 12:15 class was sold out and had several experienced people working out in it. I decided to invite Judy and a few other beginner clients to start a new class an hour earlier. That allowed me give them the time and attention that would help them improve.

Judy success is not a surprise to me! She has an amazing attitude. When I think about her success over the past year this is what comes to mind: Happy, Focused, Ambitious, Eager, Determined, Disciplined, Consistent, Persistent, Unbreakable!

Judy has shown resiliency in ways very few are capable of showing. She has a hustler spirit with a heart of gold. I have yet to see her with a negative attitude in any workout, no matter how hard or frustrating it may be. I believe she stays after class every single time to do extra running (mile repeats, 800 repeats, etc.). She often shows up early to work on her pull-ups and other challenging movements. She hits the free Tuesday evening CFE track workouts. During the I Am CrossFit Challenge, she came to the gym almost every Saturday for team WODs and small group training. And she has enrolled several others in her endeavors to join the fun!

It is a true pleasure to work this woman! I can only hope that all my clients take on her type of mindset!

Judy’s Story

I started CrossFit after I went to a free workout with my friend Dusty Trungdale on December 31, 2009. I remember thinking "WOW!"...and "Ouch...I’m soooo sore". I joined the next week.

I was 41 when I started CrossFit. I weighed about 145 lbs. My energy was okay but my food was not in check. Although I thought I ate pretty healthy, the truth is I was eating a lot of processed food and tons of sugar substitutes. Wow...how times have changed! Now I have a garden growing my own veggies – spinach, lettuces, jalapenos and lots of herbs. I have fruit trees and strawberry plants. I eat good!

I did "On Ramp" with Travis Holley for 8 weeks before joining Mike's class. I chose Mike’s class because of the time slot at 11:15 a.m. I have 2 young kiddos, so I was working around their school schedules. Tony and Dusty had raved about Big Mike, so I was very excited and a bit nervous to have him as my coach. Mike reminds me of my favorite high school coach/economics teacher. I have such respect for him that I never want to disappoint him. He makes me want to do better, be stronger, get the answer right. It’s rare to find someone that does that for you.

Since training with Mike, I have obviously gotten stronger physically, but it's more than that. It's like he's given me permission to let my inner warrior out, kicking and screaming "I can do this…I can do anything...I am powerful!!" I have learned that I don't have to be content all the time, that my voice is worth hearing, my opinions are worth speaking. CrossFit has given me the confidence to stand up for what I believe in. It's enabled me to tap into some inner strength I had no idea was there. That's pretty powerful. It's changed my life.

CrossFit has changed my life outside the gym. I see the way my kids have responded to me doing this [I Am CrossFit] challenge. We are constantly talking about healthy choices and getting outside for some fun exercise. I think they learned just as much as I did by doing this challenge. It's important to me that I’m a good role model for my girls. It always makes me smile when they flash the double CC's my way!

What keeps me motivated? Seeing the changes in my body, my increase in energy, even my skin looks better. I want more of that!! When I feel good, I AM good. It’s that feeling of accomplishment that keeps me striving for more. During the I Am CrossFit Challenge, I lost 7.5 inches!! Yee haw! I lost over 3% body fat. I lost 5 pounds of fat and gained 1 pound of muscle. I lost 4.5 pound. Pretty exciting, huh? This was my first challenge but it will not be my last.

Now, I want to become a yoga instructor. I never thought I would actually go for it, but now I have the courage to try it on. Also, I promised myself if I finished the challenge strong I would treat myself to something I’ve always wanted to do...flying trapeze lessons!

I am full of gratitude for sweet Mike and the CrossFit community. They have changed me...inside and out.

Take Care of Your Body!

2011-03-14T08:53:00.005-05:00

A major factor that enables me to continue to CrossFit at a high level for as long as I have and with the volume/intensity I do is having discipline to work on my body outside of my workouts.

My typical 5-day a week training schedule includes:
1 Strength WOD
5 Crossfit.com workouts
1 Sprint Session
2 Longer Runs - about 5k each

If I were to only do my workouts, then my body would not function because I would be injured all the time. I have old injuries and limitations that show up in my training that I have to continue to address: shoulder/labrum tear, knee/MCL/cartilage tear, hip and lower back pain, bicep and pectorial strains.

I have found several methods for addressing these issues and for keeping them controlled: funtional training, stretching and soft tissue work.

I have added into my weekly physical training these things:
2 yoga classes (75 minutes each)
1 ART (Active Release Therapy) session
2 deep tissue massages (1 hour each)
1 Airrosti session

The bottom line is that if you aren't working with other specialist that can help you address injuries and limitations in your body, you are failing!

I pulled this from the Airrosti.com website. These guys fix injuries! Surgery should be your last option!

What is Fascia?

Fascia is a thin sheet of connective tissue that:

•Covers everything from bones to muscles, organs, arteries, veins and nerves
•Provides a smooth, low friction environment for muscle contraction and relaxation
•Wraps around bony surfaces, creating an attachment surface for tendons and ligaments
•Holds the body's organs in place
•Transmits tension for vital movements from muscle to tendon to bone and from ligament to bone
•Creates a supportive and movable conduit for nerves, blood and lymph vessels as they pass through and between muscle

Airrosti Certified Providers are expertly trained to apply evidence-based manual therapy and active rehab exercises to correct these connective tissue distortions

Glory Days

2011-03-07T21:44:00.006-06:00

Before I had my Cert...Before CrossFit Central had a gym...Before I ever stepped foot in a CrossFit box...Before CrossFit was a sport... Before I ever knew I would teach CrossFit for a living...

CrossFit was there! The WOD was there! My desire to do something more and my willingness
to pursue that which only a couple people I knew would...

I grabbed a bar and did something that sucked really really bad anyway!

Thank you Coach Glassman! My life is much better today because of your work!

Pic: 2004 in Lubbock, Tx One of my first ever Crossfit Workouts a few months out of my 3rd and
final knee surgury

Mind Blowing

2011-01-22T19:39:00.013-06:00

I have always been blown away by what kind of changes many of our clients go through after a year or two of CrossFit. Many times these changes don't show up merely in the physical appearances but where it is most needed... Their minds!

Melissa is a prime example of somebody who literally is just not the same person! I have seen her transform from a less than confident person to a truly outgoing and inspiring individual. Her Smile is so frequent that is cannot go unnoticed, but when you look into this woman's eyes you get a sense of her true happiness! I believe Melissa you have only begun to tap into the transformation and you are yet still to have an amazing impact on the lives of many people you will cross paths with!

Melissa's Story
Before joining Big Mike's class, I had been CrossFitting for 6 months in the On Ramp class with Coach Chris Hartwell. I chose him as a coach because he pushes his clients beyond their comfort zone. He always has a positive attitude and provides good instructions.

When I started training with Big Mike, I was doing jumping pull ups and within 2 months I had my first kipping pull up. Being able to meet my goals in the gym, I have realized that I can do anything that I set my mind to. CrossFit has given me more energy to live life. I am a better wife, daughter, sister and aunt. My motivation comes from Big Mike, the other people in my class, the challenges and never wanting to be unhealthy again.

Mike is constantly teaching me new things that I never thought I could do or I was told I couldn't do because I am a woman. I can climb the ropes to the ceiling, flip tires, jump over the 21 in. box and do strict pull ups with a 20 lb weight. By logging my work outs I can see improvement in my strength and endurance.

I came to CrossFit Central at age 38. I weighed 180 lbs, had no energy and ate fast food once a day. A year and a half later I am at 18% body fat and weigh 130 lbs. My new goals are to Dead Lift 250 lbs and complete a handstand push up. I have signed up for I Am CrossFit for the second year in a row. I continue to sign up for the challenges because they are fun and you are placed on teams. This allows me to meet people outside of class. It helps me stay focused on my nutrition and I am held accountable with the food logging. I learn more about nutrition with each challenge.

A Man of Discipline!

2011-01-20T19:30:00.004-06:00

Here is what I like about Arun... He has been involved with Crossfit Central for upwards of 2 years. I cannot remember a time when he has missed without emailing me ahead of time to let me know he would not be there. He has a tremendous amount of character.

This guy is disciplined. When he came into our facility his family, friends and peers probably considered him a very fit and healthy person.

Arun, expects more of himself and every time he steps into our gym I sense it!

People like Arun inspire me!

Here is his email to me from early January:

2010 Review

Weight: January 2010 - 144lbs @ 11.5%
December 2010 - 155lbs @ 10.5%

Diet: January - Strict Paleo/Primal
December - 85% Paleo/Primal

Notes: Increased protein in meals based on Big Mike's comments on food logs. Still skip too many meals when I don't find food around the house. Not too many cheat meals except when I'm on the road traveling

Number of weeks on the road outside Austin in 2010 - over 18 weeks
Harder to stay on track when living/working out on the road but it is possible with planning

Fitness Highlights in 2010
- Lowest body fat percentage @ 34 years (including high and middle school years when I was skinny fat)
- Bigger, stronger, faster across the board
- Got handstands figured out, stringing together 20 plus kipping pullups, and the mechanics of all the major Olympic lifts. I prefer to lift heavy shit now and focus on the lifts as opposed to mindless MetCons (this coming from a former endurance runner/biker)
- I didn't run too many races in 2010 due to being on the road for most of the year. The only race I did was at the end of the year was the Warrior Dash and I crushed it without any significant training. I finished 5th in my age group and I should have placed higher if I had focused more on my running. With over a hundred people in my starting wave I was able to blow by all but 2 of them thanks to all my CF training - I've attached one of my favorite pictures from 2010 of my jumping over one of the obstacles at the end of the Warrior Dash.

----------------------------------------

2011 Goals (One per Item. Template taken from OPT's site)

1. nutrition
Eat more food, avoid skipping meals, increase protein intake

2. physical performance
Focus on Overhead Squats, string together sets of butterfly pullups, DU's & HSPU

3. lifestyle
Get more than 5.5/6 hours of sleep. Cut TV time.

Revisit and Revise every 3 months

Everybody Dies but Not every Body Lives!

2010-12-02T18:25:00.005-06:00

Alive!

I woke up this morning thinking about my Faith in Christ. Especially lately, this has been on my mind more and more. At one time of my life, I didn't get out of bed for anything more than this alone.

Teaching Crossfit is something I am very passionate about! I really enjoy the fact that I have the opportunity to work with people and help them make very positive and impactful changes to the physical lives. Everybody may not realize this, especially if you really don't know me, but I really do want to give as much of myself as possible to the benefit of other people.

For some time now, I've got caught up thinking that because I doing this from a
place of "good", that was all that mattered. I am continuing to realize that this
is just not true.

This Prayer is one many of you may know, and one that I adore. St. Patrick's
BreastPlate

We are in the Season of Advent... This is a great time to engage our minds towards
the blessed Holiday Season!

On another note... Here is a song that gets me fired up! #Minaj

Testing Possiblity

2010-11-29T15:14:00.009-06:00

At Crossfit Central we don't let limitations creep into our day! We believe our deepest desires are achievable. We look at life, see exactly what we want and say "I'll Have That!"

The idea that we are limited or restricted by anything is purely imaginary. We choose everything we want for our lives and get to work!

God is so amazing! We can look at His grace and say thank you! Thank you for opportunity to do what we love, be a positive influence to others and live a life of meaning. We are truly blessed! Ignoring our knowledge, ability and desire would be a direct slap in the face of our creator!

I believe in a life full of amazing people and cherish the times I am with them.

Check out this video highlighting the CrossFit Central coaches training over the last several weeks. Lance Cantu did a great job with his first shot at producing a video to share with us all!

Dang Gina!

2010-10-28T21:15:00.011-05:00

This month I decided to begin highlighting one client that has shown outstanding effort throughout the last 30 days. For lack of a better term, lets just call this recognition "Client of the Month". For October my choice was easy. This person has been so focused and I couldn't help but take notice of the effort she put forth and more so the results that she saw.
Meet Gina. Gina is part of my M/W/F 11:15am class. She has been CrossFitting for a little over two years, but found a new fire this October. Gina is a rock star waitress at Z-Tejas, which is one of her biggest workout obstacles. Facing an endless supply of chips, guacamole and margaritas makes sticking to a healthy diet difficult. At the beginning of October, Gina felt she was becoming depressed and really needed a life change. She decided to focus on CrossFitting and her diet to improve her mood. She declared no grains, dairy or beer for the entire month. She also fought off her co-workers pressure to drink frozen margaritas and therefore missing class on Monday mornings. Gina did not miss a single class last month! Gina's father is in our 8am class, so to increase her motivation, she checks his time each day to see if she could beat him.

After four weeks of clean eating and consistent workouts, Gina feels great, has more energy and has lost inches around her waist. The "skinny" jeans that were hanging on her wall for motivation now fit, with no muffin top!

Gina has set out to make a permanent life change. I'm very proud of her for making the changes and sticking with it. We will do body comps again in two months and I know Gina will be a new woman. I can't wait to see her continue to change and love life!

I highly recommend!

2010-10-27T18:21:00.007-05:00

Who has time to cook?

I do, but I gotta admit that cooking 5 meals a day isn't always realistic. I eat out often but I really do my best to make clean food choices. Some places honestly have nothing on the menu that are actually quality food options. When I find a place that does, I tend to remember it! So I want to highlight one place in particular that lines up with my type of eating habits.

Snap Kitchen is a great place to stop to pick up food quick for now and for later. They sell pre-prepared dishes that anybody can be happy with themselves for grabbing. 2 minutes heated up in a skillet(or microwave) is all you need to enjoy the amazing flavor this company puts into there meals. The food is quality and High octane. I stop and Snap about 1X a week to enjoy some "delicious and nutritious" meals I know will treat my stomach and body right every time.

Happy Hour

2010-10-13T09:46:00.003-05:00

And Happy B-Day to me! I would love to see all of you come out for the celebration. This will be a great chance for all of you to see each other outside of class and meet Crossfitters from other classes. Join me this Friday, October 15th for Happy Hour at Cover 3. My birthday is Sunday, so please come help me celebrate and kick off a great weekend.

when: Friday, October 15th @ 6-9pm

where: Cover 3 on Anderson Ln

Don't miss it!

Train with 3

2010-09-21T12:22:00.001-05:00

Recently I have opened up available opportunities for people to join a small group training sessions. You may all ready know that at Crossfit Central we do large classes or small group training session only. If you train in a small group, the attention to the training is focused much more on your needs that you would normally get in a full class.

Since these sessions will be ran at SicFit Austin, we do tend to have workouts that are focusing much on Strength, Speed and Power. The workouts are very challenging and very fun in their own right.

Right now I have a few available times slots to train at for these programs.

My 7am time slot is full on Tuesday mornings. I am opening up a slot for 3 at 8 am on Tuesdays.
I also am opening up opportunities for Saturday mornings at 10am and 11am.

Only 3 people can train in each time slot. If you are interested let me know ASAP to inquire and
reserve your slot for this training.

A baby can do it!

2010-09-16T23:16:00.004-05:00

My boy Travis Made a Dead Lift post on his blog that is awesome. Here is mine!

If you read his you will understand the Dead Lift better and improve on the amount of weight you can lift off the ground. What I want you to consider is the nature of this exercise. It is imbedded in you DNA! If you see this picture you will see perfect form in picking up a heavy load from the ground. Nobody told this baby to go and do what he did. He just did it. Do you think anybody said to Cash(a family member of the Thiel's) get you butt back and sit in your heals; flatten your back and keep your chest up?

No! He isn't even old enough to understand that lingo.

Many grown ups don't even have the ability to get their body in this position. All this means is that once upon a time... that ability was eliminated from your natural functionality. Consider that our body can become crippled simply by years of not doing this movement. Not only the Dead lift, but if you really watch a baby move you will see perfect squats as well.

I have to teach people everyday something that they should all ready know how to do. Because of our lives spent at desk, in cars and doing every other lack of natural human movement daily activity we have lost our way.

Relearning how to do this stuff can only be described as one thing... Rehabilitation.

A great message

2010-09-10T10:17:00.006-05:00

I came across this video on Zach Even-esh' newsletter. I thought is was worth sharing.

These two guys are great men and 2 mentors of my own.

An insprired Event

2010-09-08T10:56:00.004-05:00

Last Friday I took part in the Zilker Relays on Friday evening. This event was small, short and Awesome.

My first run since pre-Crossfit Games Regional Qualifier (4 months) was a good
one. The event was a 4 Leg - 10 miler. I ran the last leg for our team "Show-Flash"
and was by far the slowest leg.

Most everyone knows me as a Run-hater but I have to admit, this one was a good one!
I plan to do more of these 2 to 3 mile bouts in the future.

Today Bella, Dre and I did Some trail running and sprints at Shoal Creek. I mean,
why wouldn't I take more advantage of our amazing city's short run routes. I am
finding more and more enjoyment from them for sure.

Quite an Honor

2010-09-07T18:48:00.003-05:00

Friday I got to the gym and was excited about starting the day. As I was finishing up my breakfast, Cheray from the womans only class came in an told Mike W and I congrats for the "thing in the Chronicle." We didn't know what she was talking about and I immediatiately thought that there must have been an Article about Crossfit Central in there or something like that. She told us to check it out so we looked online and saw that we (Mike W and I) had recieved the Best Non-Fat M&M award.

I thought it was funny and kinda cool at the time. I didn't actually tie much meaning to it. Throughout the rest of the day I thought of it as a sorta joke(I know nothing of the significance Chronicle- Best of Austin Awards). After telling others about it, it has been brought to my attention that it is a bigger deal than I realized. Apparently a lot more thought goes into this issue and they really are seeking out people and places around the amazing city of Austin to recognize!

5 years ago, I used to egotistically tell everyone that I wanted to be the Best Trainer/Coach in Austin. I thought that I deserved to be rewarded for the amount of hard work I felt like I did. I has since realized that I didn't need that recognition because it was for the wrong reason. I have continued however to do my work in order to make sure I am the most available to my clients (email, phone calls, text, and meetings). I love my job and I am passionate about making sure my clients have every opportunity to enjoy their experience from Crossfit Central.

This award has been making me smile all weekend. I was not expecting anything like being voted "Best of Austin" to occur at this point in time. I am guessing that that is why it did.

I very much want to make a point to pay respect to every client at Crossfit Central for to sole fact that you are so willing to get to the gym and WORK as hard as you do so often through out the week. You are this company's reason to do what we do.

I also want to let my team know how Amazing they are and how privelaged I am to have them sharing their expertiese along with me to help make the impact we have been able to make so far. I really believe this type of reward is reflective of all of our efforts.

Michael W... How Crazy is this thing! A moment we will never forget!

Awakening

2010-09-05T14:36:00.003-05:00

If I Was The Devil - TheDevilisReal.com from Denton Bible on Vimeo.

I had the opportunity to join a great friend of mine this morning at a really awesome Church Service. It has been a really long time since I've attended a non Catholic service and I am really glad I did. They played this video of a Denton, TX pastor and it really got me thinking about my Spiritual life of late.
I very much believe in a life of balance in the areas of spiritual, mental, emotional, physical and financial focus.
Physical comes natually to me. I have really been more aware of my relationships, self-developement and financial discipline to make sure I am going in the right direction with.
Living my faith however has been on the back burner now for going on 3 years. This often is in my mind, but I have continued to hesitate on making it a primary focus of mine. I know now that this can no longer be acceptable for me. My life has literally had an almost emptiness due to my decision to think that I could still be alright without being more proactive with this areas developement. This has been a huge mistake on my part and I am no longer willing to let my life go without my faith being a major player in my day to day.

Everyone have a safe and exciting Labor Day weekend! I look forward to our return back to Classes mid-week!

SomeTimes

2010-08-27T09:20:00.003-05:00

A song is all you need to get your mood right!

Also, Please support me in my efforts to raise funds for
the Live Strong Foundation and the Wounded Warrior Project.
The 5th Annual "Fight Gone Bad" Fundraiser is just around the
corner. Join Crossfit Central in our participation this year
the the event on September 25th.

My Donation Page

My Client John Henry

2010-08-26T19:30:00.004-05:00

This is the 2nd time I have chosen to Recognize John Henry
"The Finance Guy" on my blog. He is a true inspiration to
me and now more than ever I appreciate the work this man does
on a day to day basis.

He could have given up many times in
his passed the idea of being a success, but that wasn't a
part of his vision for himself. This guy is a Persistant son
of a gun and somebody I relate to very much.

I want to bring more awareness to one of his most resent
accomplishment. I am planning on joining him, and the Austin
Classical Guitar Society (ACGS) for a special Valentine's Day
Gala in early 2011.

Check out this Article about his work with this Organization.

Why Live in Fear?

2010-08-26T00:05:00.000-05:00

Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.

Get Up!

2010-07-29T16:58:00.003-05:00

Get Up! Get up!

Why sit around when there is so much out there that you could be doing?
Why not make some changes from time to time. I see it all the time where
people have changed their daily habits because something new came around
and it wasn't only important for them to grab hold of it, but absolutely
neccesary!

This is what is known as a life Change! I believe that life changes need
to occur time and time again. Our minds will eventually get bored even with
the once amazing discoveries and excitements we past experienced. Finding
new reason to keep or energy positive in a must.

Crossfit is constantly evolving as a program. For me, continuing to train
our method has to do with focusing on my weaknesses. Every body has strong
suites and will excel in specific arenas forever. That however cannot satisfy
us! When we quit seeking all that we suck at, we get bored, lose interest and
stop growing!

This is not acceptable! We must not get content, but instead get off our
ass and go fail at something we've never accomplished before. Then we will
get up and accomplish the very same thing that supposed had our number.
Take a shot to the nose then lick up the blood! Learn to love the suffer!
The Reward will be so much sweeter!

On Fire!

2010-06-24T22:02:00.002-05:00

Yesterday my boy Webster got me Cranked up.

I have been busy, and I have been feeling like I am doing alot!
But am I giving my all? Am I embracing every task
like I am doing what I love? Am I living the dream?

I know the question to all of the things is yes!

Sometimes it takes a reminder from a good friend to remember
that we are only getting started and that unless I am truly
intentional, then mediocrity and going through the motions
can seep into reality.

Focus on What's important and give all that I am will only allow me
to live with a true meaning and become the man that I am designed to
be! Here We Go Again! "Hold On"

Emotion

2010-06-11T17:40:00.002-05:00

Sometimes I listen to slow jams and the emotion that comes out of
the voices of artist energizes me like no other.
Alicia Keys has been on of my favorite vocalist and artist for many
years. If you have to ask why, you must not be listening!

My client Debbie

2010-06-08T20:03:00.003-05:00

She is a Get it Done indiviual. I first started training her at her home. She had to stay there because her 3 children require almost every bit of attention. Now, 3 day's a week she is able to creep out of her sleeping household @ 5:30 am to attend Crossfit Central Programs prior to getting back to her major priorities! I have seen her son's baseball team crush their opposing team @ a 9pm league championship game by Haden leading a late inning 3 run rally with a outfield knock double! The team is coached by her husband and she kept an eye on her 2 daughters played endlessly on the outside of the field. She didn't mis a glimpse of her son's performance just like she see's every other moment of her children's lives! For that I give her all the props in the world!

Here is her story of your experience and success @ Crossfit Central.

"Until two years ago, I was not a fan of exercise. However, three pregnancies, raising kids, and a deep, sincere love of food and chocolate martinis had taken their toll. I started dieting and stepped up my yoga practice--which is great, but for me, it wasn't enough to bring about the changes I wanted to see. Then I discovered Crossfit, and my whole attitude on exercise changed. I found that sweating is a good thing and that callouses are a badge of honor. And who would have thought that flipping tires would be fun? It wasn't until I signed up for the EPOC I am Crossfit Challenge and then the current Trojan Challenge, though, that I really began to see the changes I desired. Crossfit and clean eating (or at least a valiant attempt at it) have made such a difference. I feel great, I can actually can see stomach muscles (who knew they were there?!?!), and I don't dread bathing suit weather for the first time since I was 20. I still have a way to go, but with the encouragement of great coaches like Big Mike and Winchester, as well as that of my early-rising Crossfitting friends, I've discovered a whole new way of life and for that, I am forever grateful."

SicFit Austin Olympic Weightlifting Seminar

2010-06-08T10:29:00.002-05:00

We have built our fortress with sweat and blood. We have fortified its walls with tools of strength and skill. Those who enter these walls do so with the knowledge that nothing will be gained without pain and sacrifice. Those who leave it leave with the knowledge that they are one step closer to reaching their full human potential. We have gathered but a small tribe of willing individuals who dare to eschew the normal thought and practices of an ordinary life, and we continue to seek more who are of the same warrior mentality. - Michael Winchester

“Without Knowledge, Skill cannot be focused. Without Skill, Strength cannot be brought to bear and without Strength, Knowledge may not be applied.” - Alexander the Great’s Chief Physician

***SICFIT Austin’s first Olympic Lifting Seminar will be held this Saturday, June 12th from 9:00 – 10:30 AM at SICFIT Austin, 5126 Burnet Road. There are only a handful of spots left — sign up here before the seminar is SOLD OUT.***

The Wizards Wisdom

2010-06-08T10:20:00.001-05:00

John Wooden "Woodenism's"

Keep on Keepin on!

2010-06-07T09:07:00.001-05:00

Another Roscoe Dash and of Course Soulja Boi

2010-05-26T17:47:00.001-05:00

This kids are hilarious but I love the energy they bring to their Music!
This gets me hype for my workouts!

Episode II

2010-05-25T21:39:00.002-05:00

Visit sicfit.com for more Videos

So the Apron is supposed to be an idea in the Making. I'd like to find something better but this is what we got to work with at the moment.

Don't laugh too much!

Episode 1

2010-05-24T10:45:00.001-05:00

Visit sicfit.com for more Videos

In case you never saw this.

Getting Prepared!

2010-05-21T09:13:00.001-05:00

Visit sicfit.com for more Videos

1 Week!
Bring it!

All I do is show out!

2010-05-15T20:04:00.002-05:00

With my great friend Megan Parsons in mind, we just gotta
show Out! This is all she does and she does it well!

If you don't know what this means than I feel bad for you!

SicFit.com and Tasty F'in Meals

2010-05-13T23:24:00.005-05:00

Yesterday I filmed what will be the premier episode of Big Mike's Tasty F'in Meals
for Sicfit.com . This show's primary purpose is
to remove the idea that people do not have time to cook for themselves for one, and
to wipe away the lie that it is "Too Hard" to eat healthy and delicious at the same
time. This show will be exclusive to the SicFit Website!
The show will be highlighted early next week so be sure to check it out.

Webster Smith, Elliot Schrock, and Nicole Hughes have done an amazing job so far
with this new site! Their desire to highlight The Sport of Fitness, Underground
Strentgh Training, Parkour and other lesser known, unorthadox styles of training
which demonstrate the unlimited potential of human performance has been remarkably
portrayed by the website. This is a site that all athletes can respect because
when they use it, they will be better informed by the plethora of videos and all the
linked websites that these 3 individuals have worked so many hours for to bring to
our attention. Many props to all of them for thier work!

2010-05-11T21:02:00.004-05:00

300 Challenge from CrossFit Central on Vimeo.

The Spartan 300 challenge is on!
In the last 4 days, about 70 Athletes at CFCentral have
Completed the 300 benchmark workout and have set some
short term goals we will complete over the next 7 weeks.
My 6 team members and I will be logging our experience
on a team blog. If you would like to read about our journey
feel free to have a look. We will be posting workouts, some
food logging and random thoughts along the way.

Spartan Challenge - Big Mike's Squad

SicFit Austin

2010-05-11T16:37:00.002-05:00

This gym will compliment Crossfit Central for any client looking to take their strength gains to the next level. If fitness is a priority in your life, you definately will want to train here. I am looking to get some small groups of 3 to train with me here twice to 3 times weekly. Contact me fi you have interest in underground methods of training that will blow you away!

The Benefits of Hydration!

2010-05-07T10:27:00.004-05:00

I took this picture at the Beach Bar in Jamaica. I have been drinkiing more coconut water than any body in Austin for the last 6 months or so. I wanted to share why that is and this sign says it better than I could myself.

Texas heat means lots of sweat loss. Please keep drinking Tons of Water and Electrolyes throughout the day so that you won't feel so depleted on the Garage we like to call our gym!

and More

2010-05-05T10:56:00.000-05:00

More Cool Pics

2010-05-05T10:55:00.000-05:00

My Jamaica Trip

2010-05-04T22:14:00.000-05:00

So last week was the bomb. I've never ate like that in my life. Jamaica was easily the most georgeous place I've
been! The beach was outstanding and the night life was just like I like it!

The key to a great Scramble

2010-04-22T11:56:00.001-05:00

This morning I woke and had something very important on my mind... Breakfast!
I have a very lax Thursday Morning as far a work is concerned, so I knew I could
take my time. Usually that means Bacon in my morning meal. This major ingrediant
alots for about 5 to 7 extra minutes to prepare.

Here is what I did.
Skillet in Medium-Highish heat.
Poor about 4 tablespoon of Extra Virgin olive oil in.
Throw in Bacon for 5 or so minutes.
Add Turkey Meatballs for a couple minutes.
Dense vegatable for 3 minutes (1 Zuchini)
3 Eggs for about 90 seconds with Seasoning.
Once all is fully cooked
Add 2 cups Dark Green Leafy Vegatable (purple kale)
and about 2 more Tablespoons of extra virgin olive oil.
Cook for about 60 to 90 seconds.

I use alot of Olive oil. In my opinion this is a major
factor when loooking for an especially delicious scrample.

The pic I took here is not justice for how good this looks
when complete!

Enjoy!

A good Laugh!

2010-04-18T14:30:00.001-05:00

Connie and Julia

2010-04-16T00:04:00.004-05:00

Here is a shout out! It's funny how sometimes you meet people who will make a huge impact on your life. When you meet, nothing in your mind suggest that something like that would ever happen.

These 2 ladies, Julia and Connie, new each other before they new me.

Julia first contacted me through an email about having interest in Crossfit. It took a couple weeks before I we finally coordinated a time to meet at the gym to discuss everything. We were able to converse enough to know both decided that we wanted to work with with one another. She started Crossfit and I was going to go visit her for message therapy.
Once I started I knew I was hooked. I have since gone in almost once a week for the last year. I can honestly say that it has been one of the best decisions I have ever made. The benefit I have seen physical is unmeasurable and to her I am truly grateful. She has also done much work for several Crossfit Central Coaches and Clients during that time. I have also been able to see her perform Gospel(Bells of Joy) and Blues singing on occasion. She is very, very good!

Since the time I met Connie she has been dealing with a tough separation of her marriage. I immediately realized how hard a time she had been having emotionally because of it. I wasn't really sure that I could have been much help for her in regards to all that, but I knew I could help her impact her heath for the better. I have literally seen her transform over the last 8 months or so. I can't really count the number of times I have been on the phone or had sit down visits with her about the many things she has been dealing with. All I know was that she needed to find our gym at the exact moment she did. I truly believe that she is a much happier person(not to mention much healthier) than she probably was well before I met her. I have seen her deal with the situation in such a positive and beneficial manner which she probably would not have been able to do without the changes she had made in her life.

Both of these ladies I have grown to know quite well. We have not only been able to share a great journey together through improved fitness, but also have developed a true friendship with one another. I see them each about 5X a week through combinations of Crossfit Class, Personal Training Sessions, message therapy and off site visits together.

Ladies... Keep Crushin it!

New SicFit Show Coming Soon!

2010-04-15T23:44:00.006-05:00

It has been decided. I have somewhat been announced the host of a
Cooking Show Host. SicFit.com will soon be featuring a show about
"Cooking" that will host myself as the lead. I am all about cooking
and if you know me then you know that I plan my day around my food.

Any given weekday I plan to eat right at the times or
5:15 am, 10:30, 2:15, 4:30 and 8ish.

The show will basically be a once a week short episode of a quick and
easy meal that you yourself can make up in a matter of 10 or so minutes.

The perfect solution for active people with busy scedules!

More info will soon be on it's way once the episodes are up and
running.

Thanks Webster and Elliot for making a dream of mine a reality!

The Culprits

2010-04-12T22:30:00.004-05:00

In case you don't already know, Whole foods now sells fresh ground Chocolate Almond Butter.
They added little Chocolate chips to the container and the machine will deliver the tastiest
Almond Butter to date. It is a bit sweet so I recomend doing 2/3 regular and 1/3 chocolate when
you buy. It is truly divine!

This evening I came home and discover that mine was gone from my counter top. I thought it was out
of reach, but with dogs like mine I should have known better. I had a well over a pound left in the
container and even I couldn't believe that they ate all of it!

If you think you might have my problem then make sure you keep it in a safe place. You, your family
and your pets will all love more than your fair share!

Been Cookin Again

2010-04-12T15:47:00.001-05:00

Actually, I never stopped. I did however roll up on some new seasoning while I was Shopping at Whole Foods this weekend. One of my pet peaves is when I forget to add seasoning to my meat and veggies(very rare). I figure If I am going to eat all these healthy foods, why not make them taste as good as possible.

Usually I make my own with
1/2 Salt
1/2 Pepper
1/4 Garlic Salt
1/16 Chile Powder
1/12 Creole
All mixed in one Shaker

I will say that I went out on a limb to buy some new stuff.

The Outcome however was "Off the Chain!"
These 2 different flavors in my tastebuds are definately for the best!
I will definately be visiting Angelo's Great Texas Bar-b-q next time I
head to Ft. Worth!

Last nights grilled
Chicken & Bacon
Asparagus
Brocolli
and Ribeye

And this mornings
Eggs and Purple Kale

Were in every way I could imagine Enhanced!

Also pick up some Napa Valley Olive oil that to say the least is "The Bomb!"

Doing it for You!

2010-04-12T10:28:00.005-05:00

Intensity - This is the one thing that the Crossfit program delivers more than any other! The most we are able to do in the shortest amount of time possible is exactly what we want to achieve during our Workouts. We do this because of the amazing results that this prescription delivers.

This is a quote I heard this weekend from one of our Clients.
"This gym is the Most intimidating gym to join, but the least intimidating to work out at!"
He was talking to me about his wife who joined several months after he did. She assumed this place a torture chamber and was very hesitant, but trusted him enough to go ahead and do it. His response to me when I questioned about her thoughts was simply stated, "She Loves It!"

From the outside looking in, this place is chaotic. These people are nuts and are doing something that they could very seriously get hurt doing. From the insider perspective, our newest and less able clients love being taught many things they have never done. They are all kept comfortable by staying with the most basic levels of learning technical movements that are grounded with the idea that...
You do it right before you do it faster and that you do it right before you do it with extra weight.

Think about school. You could not advance to the next grade until you learn enough to get you there. Our gym is like an academy. Even though we don't give out certificates or titles to our athletes to tell them they've advanced, they themselves know that they will not get to the next level without first gaining the education and the practice to become better at more skills.

This program is a challenge. You can always achieve more by gaining more experience and more knowledge. Our athletes become freakishly capable of mastering physically demamding objective in many different realms. They are only supported though from great coaching to get to that level.

When you walk into our doors, the learning begins and your path towards becoming better starts all over again! This happens every single time!

The Driving Force

2010-04-05T10:25:00.003-05:00

“When a team outgrows individual performance and learns team confidence, excellence becomes a reality.” - Vince Lombardi

Here is to the Crossfit Central Crew!

If not for You we would not be as strong as we are today!

Competition Brings out the Best

2010-03-28T15:21:00.004-05:00

2 Weeks ago I competed in a Crossfit competition for the first time since last years Crossfit Games. At the CSTS this year, I came out to give my best efforts for 3 unknown workouts. One month out of this competition I wasn't even sure If i was physically going to be ready to undergo the physical task required during this weekend.

With my history of knee, hip and lower back limitations (pre-Crossfit), I had several experiences during my personal workouts at the gym that appeared to be signs for me to withdraw myself from attempting to compete. Some of my workouts I would even have to stop for several minutes to stretch or Trigger Point mid-workout that would eliminate my intensity all together.

Given the circumstances, My physchology simply was mostly reflective of somebody who just could not be competitive in the sport of Fitness any longer.

My friends and clients continued to suggest and support the idea of me going into this competition and doing well. My stubborn competitive spirit said the same thing.

I did everything I could during the 2 weeks prior to make sure I would be prepared to participate and be ready for whatever would come my way. I changed my state of thinking entirely from highly doubtful to full belief that people would have to be lucky to beat me.

The ultimate result ended up being that my body held up better than I could have hoped for. My competitive spirit kicked and I was able to string together 3 of my best workout efforts of the year. I couldn't be more please with my 7th Place finish!

Hell's Half Acre Regional is the next qualifier coming up in the last week of May. This will be the most dense competition I've probably every competed in and I promise that my body and mind will be ready to go more than ever!

Crossfit is the sport I love and am committed to show up with nothing but my best to give. To all those I will compete with, I will prepare with respect to make sure that if you beat me it will be only because you deserve it!

Way to Go Team 3!

2010-03-23T16:18:00.004-05:00

If you've been in Austin for the last 5 months or so you know that we have been getting some major amounts of Rain often! As much as I am grateful for the end of the drought, I still must admit that not every one of these dark cloudy days was incredibly fun to deal with! Some days where cold and wet which as far as I'm concerned has to be what hell really must be like because it makes me plain miserable! However, right as Winter was really starting to hit us I remember opening the garage doors at 5:30 am and telling the class that this year we were going to embrace the Cold!

I am proud for all of our clients who showed up consistently and battled through the elements to continue getting results during the most challenging time of the year to do so here in TX!

On a Further note, let me talk about the commitment of the 100 individuals (4 Teams) that took on the "I Am Crossfit Challenge." These guys were relentless!

Day 1 - About 30 Degrees out side with Pull up Bar and Barbell Temps to match that!
Workout
3 Rounds
Cold Ass Windy 400m Run
15 Ice Bar Pull ups
7 Near Handless Barbell hang cleans

8 Weeks of Perseverance!
Show up to Class 3 Days a week
2 additional workouts on there own
1 Endurance day!

Results - 400+ lbs gone!

I remember Driving one Saturday morning in some Crazy rain to go to my team 3 Workout.
I called Jen and she said she was on her way.
I got text saying are we still on?

Of course we are still on I said! Why wouldn't we be?

In my mind though I wondered... Will anybody show? I mean I couldn't blame them if they said forget it! Well, I guess we will see! This rain is just Ridiculous!

What happened? Commitment!
Show up to the unknown and expect the worse! embrace it! Win The challenge! Get better today! Why Not!

Runs up Wilke with Weight 5X? Run in backwards 3X? OK! Here we go!

We Win!

Simplicity!

2010-02-25T18:53:00.004-06:00

Don't think just go!
Don't psyche yourself
out and you will be among
the Fittest people in the
world!

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

It's just that simple!

The Finance Guy

2010-02-12T11:45:00.003-06:00

Few people are willing to make a lifestyle based upon mastering all aspects of their lives. Out of everybody I have met in Austin (which I've met many great people) John Henry stands out with some very particular idea's when it comes to living to the Fullest!
He takes every single day in as a new opportunity! He has so much wisdom to offer, but also is completely humble enough to know that he has much to learn. It is very rare(if ever) for this man to waste a moment of his time doing anything that has no value.

I met him at StarBuck's and I knew he was somebody that had certainty about who he was and where he is going! With my headphone's on I couldn't hear a word of what he was saying to the young man he was meeting with that day, but I could tell that everything he was saying mattered on a deep level. My focus would go from what I was working on to wondering what he was saying. This guy just had a presence and I wanted to meet him.

I knew I was going to take the opportunity to introduce myself to him! He was generous enough to acknowledge me and ask me a couple questions without disrespecting his current conversion too much before he handed me his card. One thing he said that I remember was "He needed a coach! Make sure you give me a call!"

2 years ago, he started his first training session. We worked on the basics that day and I found out much of his weaknesses. Most of them were do to past injury's(ankle, back, shoulder) that limited his squat, lunge and press range of motion. We worked through much of this stuff and has since reached a level of fitness that he hadn't been for 20 years.
Imagine a 62 year old in the best shape he has been in since his competitive cycling days in his 30's. Weather we train in the gym or on the street outside his house, he could care less. He has a Cotton Dry - Get it Done Mentality!

This is where we are today!
The picture here was taken earlier this week! John Henry just finished crushing a Crossfit Workout outside his home in West Austin. He can squat near perfectly and is able to do most anything a Crossfit Workout could call for. He starts his warm up without me every time. His state of mind prior to every workout is unbelievable. Psychologically he literally is about to take on the most important objective of the year. If he is working out on Friday his preparation starts on Wednesday.

The way JH goes about things is Above and Beyond! He does this for everything! This guy is a go getter! I enjoy training him as much as anybody I have ever trained.

A Man with Success that Matters!

2010-02-05T19:20:00.002-06:00

When I first met Robert I would not have been able to tell you that he was in the beginning phases of long term health
issues. It appeared to me that he was someone who was living a healthly active lifestyle.

Without asking him anything, the first thing I said to him was that he was going to have to burn
his shirt. Although the shirt was Burnt Orange(which I don't love), the reason for my comment was
to make it clear to him that he was stepping into new territory! His shirt had the name and logo of
a prestigious gym here in town. This gyms popularity is only based upon the high priced machines and
super nice(yet useless) equipment that supplies them. If this gym could have recognized
Robert as a member without digging deep into there computer systems to figure it out, I probably
wouldn't have been so blunt. I am not sure if he actually burned the shirt, but I know I haven't
seen it again in the last 5 months.

Now this is what I know... This Man has shown up consistently 2X a week since he began, and has raised that to 3X in the last month. For years prior to this happening Robert has been living with poor HDL and
LDL cholesterol levels. He also experienced high levels of Triglicerydes. At the rate he was going
these negatives would have only gotten worse!

If you aren't certain what that means... it is that he has taken himself from moving further towards
heart disease and reversed it! There is a clear connection between poor cholesterol levels and elevated
triglycerides.

When Robert sent me the email of this information all I could think to say was

"Boo Yaaaah!"
I am psyched up for this guy and I hope to hear many more testimonies of the Sort!

So again... Congrats Robert! Let's keep tearin it up!

My Favorite Foods

2010-02-04T08:15:00.004-06:00

Simplicity is what I tell my clients when it comes to food.
My deal is this...
I love Food and the Paleo Diet has become the best resource I have ever come
across. Take me back to my childhood my most vivid memories involve me and Food!
You see... I cannot remember a time after starting kindergarten when I didn't
have to start feeding myself after school. My mom worked daily until about 6 pm
and I would walk home and have to figure it out.
Eggs were always a favorite of mine and back then I would just scramble eggs in a
bowl, stick them in the microwave and cook! - I know... Gross Right! =p I loved it!

Since that time, I got a little more creative. I Remember once I was tall enough to
see over the stove, I got very acquainted with a skillet! I was the house chef as
far as my 2 older brothers were concerned! If I saw something done once then I could
make it happen! In my elementary years my favorite dish was Chorizo and Eggs!

I am not sure exactly what year it was but I remember a day sometime in Jr High when
all things changed for me. I was at home digging through the Refrigerator and didn't
know what to eat. I ended up finding some diced up steak that was frozen. I
grab a couple other things that I can't remember and finally a few of my staples(Eggs)!
I used these ingredients to create dish that didn't quite compare to anything I had
done before that day. I just remember it being the Bomb! To this day that is basically
my idea of healthy food in a fast manner.

Simplicity... Cook various meat with various vegetables in healthy oil. Add Delicious Seasons
and you are set to grub! Add eggs for amazingness!

Yesterday morning I didn't eat my normal 5 am breakfast because after dinner on Tuesday evening
I got carried away and put down about 10 oz of almond butter(This happens to me sometimes because
I still have my fat kid tendancies). Those calories held me through the 3 Wednesday AM classes
and my workout at 8 in the morning.

I went home and down my Post Workout shake:
Ingredients (Post WO Recovery, Muscle Gain, Blueberries and Coconut Water) This was amazing!

An hour later I grubbed. Just like my childhood:
3 oz of Bacon
1/3 Sweet Potato Cooked in Bacon Grease and Coconut Oil
3 Eggs

Is this healthy? I feel great! So by my estimation it must be

More food I love!

2010-02-03T16:22:00.001-06:00

Why use it?

2010-01-29T22:14:00.004-06:00

I was thinking earlier about why I use my supplements. These products serve a Powerful purpose in every aspect of my life. It all starts out of bed. A morning gone by without a Spark, 3 Catalyst, a Thermoplus, and a probiotic restore at 4:45 am just doesn't quite match up to the days when I do.
The difference in the way I feel is unbelievable.

I use Advocare's Performance Elite procucts to make my body operate at a higher level during my Workouts. A few of their products I have just reintroduced into my training that I haven't takin since High School. I am already noticing another shift in how I feel from the standpoint of recovery.

In my mind, I eat as clean and healthy as anybody. My schedule every day revolves around what I eat and when I eat it! This leads me to ask, "If I eat so well... why is it that the Supplements I use make me feel even better?"
The Reality is for me is that the stuff works! So I will keep using it.
I believe that there is no Limit to good nutrition.
Advocare Products are among the best in the industry and without question will benefit the health, performance and
energy of anybody who takes them.

I would like to make a list of all the endorsers I know that use these products Daily.
Drew Brees (NO Saints QB)
Jeremy Thiel
Carey Kepler
Crystal McReynolds
Webster Smith
Lance Cantu
Lindsey Smith
Coach Mike Burgener
Casey Burgener
Lisa Thiel
Zachary Thiel
Jen Cardella
Megan Parsons
Jessica S
Mike Winchester
John Del Peral
Heather Hodges

These Products have impacted our lives greatly and I encourage everyone who is skeptical of Supplements to give
Advocare a try.

Check out my Member Page to find out how to get these Awesome products for yourself. www.advocare.com/02037554

This Class!

2010-01-28T15:36:00.003-06:00

The .com Class at Central is not one that needs much motivation from me. As A coach I know that they are going to show up with discipline to get the job done. Seeing what they are capable is enough to keep the focused! They are Firebreathers in the simplist defination of the Word.
Crossfit Central has gotten alot of recognition for being amazing athletes and creating "monsters"!
Everyone wants to know how we got so fit and what kind of programming we are doing.
I really only have one answer... Crossfit.com Workouts! We will go heavier loads on
some workouts when it seems necessary or feels right
but the reality is that our coaches and clients just show up, warm up, roll out, line up, and 3...2...1...Go!
The person across the gym and and person right next to us is gonna have a hard time catching up! There is
not 1 person who always has the fastest time. But the person who never has it is denfinately chasing it.

Everyone thinks they will set the mark for the day and eventually everbody does!

"I got this one!" - That is the attitude that make Central athletes who we are. - "I got this one!"

Check out some pics from todays .Com Class
5 Rounds for Time
500m Row
7 135 lb Thrusters

Create your own video slideshow at animoto.com.

Before he was the Champ

2010-01-14T09:47:00.009-06:00

Breakfast:
3 oz Chicken, 3 Eggs, Sautead Brocolli and Mushrooms

Ali was a master of belief. He achieved his Heavy Weight belt and Title of Greatest of all Time way before it ever really happened. He created a blueprint for success and every thing he ever did was rehearsed over and over in his own head before it happened.
During the hours and hours of training he would repeat and visualize every move he would make in the fight. He would say aloud every punch his opponent would through and every encounter he would have against the ropes or in the corner. He would predict the rounds his knockouts would occur.
Ali believed every thought of his possible future and manifested it along the way.
He was the champion of champions of Boxing's past.

Crossfit is a sport which has been set up competitively with unknown task and challenges. Many ideas of what it takes to be a better Crossfitter have been expressed via the community. As a training program Crossfitters have broken away from the original idea of Constantly varied functional movement executed at high intensity is now not enough to become a top Crossfit competitor.

All of a sudden, with the help of some of our strength biast affiliates and specialist in weightlifting, we now have periodization making its way into the the masses.
As much as I believe you do need a to have great strength to be a great Crossfitter, I do not believe that a program like Starting Strength or Catalyst is going to make perform better in MetCon workouts. Crossfit is a program that should encompass all methods of training year round. Improving Strength, endurance, speed and stamina should always be targets for your programing. Not seperated at different times of the year.

If there is one thing I know about the winner (and top 5 Competitors) of the Crossfit games in the last 3 years, it is that they got there by having a fearless attitude and a Mindset of Getting the work done. Run that hill... Done! Pick that weight up/ squat it then push it overhead... Done! Get you chin over that bar, drop your chest to the ground and pop back up, A to B - B to A - A to C - C to D - or whatever it is... Done!

What else? I'm gonna get it done and do will be faster than you can! I am better than you and I will prove it!

Perfect Technique is not the deciding factor! If you want to be a better Crossfitter, flip the switch inside your head and be one! I haven't seen anybody achieve massive success without having a killer instinct. Results are achieved only through relentless work put forward. Seeing what will be way before it ever happens is the Only way to go!

Crossfit Games Champion Mikko Salo "Dreamed" of winning the Crossfit Games before it happened.

I believe that Dream was more like a constant vision in his head every single day he trained. He maybe even said aloud the names of other top competitors that he would pass by in moments of his workouts.

What we believe is our reality. We can not forget that!

There is No such thing as Overtraining

2010-01-11T09:55:00.004-06:00

But you can do much to ensure you are not recovering!
Eat whatever you want! Sit on you A** the rest of the day
following intense workout. Sleep 6 hours a night! If this
is you your body probably will not like you very much!

I heard the quote "There is no such thing as over training,
only under recovering" when I attended a Paleo Brands seminar
about 4 months ago in San Diego.

John Welbourne was lecturing on The Paleo Diet and its use in
strength/speed/conditioning training for major sports. John was
quoting his friend and another Crossfit/ Olympic Weightlifting Athlete Max Mormont.

Lately I have been thinking more along of what this quote is saying. If this is true, I can push my body even harder and further than I currently do and still make gains if I stay on point with my nutrition, sleep, message and all other useful methods of faster recovery.

So I figure why not experiment and go ahead and increase the Pain! More Weights, More Running, faster Metcons... Let's see what happens! Many of our clients are for the first time ever upping the workouts to 5 times a day where before they were doing 3 at most! I know that there bodies are saying some things to them that they never knew it would. Obviously any hard nose Crossfitter knows this is not a bad thing. They will adapt and the response will soon be a positive impact on their physical abilities.

First though, in order to make sure of that we are drilling them with Nutrition! This is after all our foundation of our fitness pyramid and if we do not first start building on top of this, the rest of our structure will undoubtedly crumple.

Recently, a group of a few of our most disciplined athletes started a blog to help others with this very thing. I believe they have done an outstanding job and lately have taking it to a world class level! The Label Says Paleo is in my opinion a tremendous resource for all looking to make some leaps in their current understanding and applications of healthier food consumption.

I am grateful for the clients and trainer of our gym putting this together and encourage all others to use this resource often!

2010-01-08T17:10:00.002-06:00

I have said in the past that I am not a big fan of running. I have also said that I was going to run more to prepare for The Turkey Trot.
I have consistently been an inconsistent runner since the time I started Crossfit. Typically a run is rarely a part of my warm up or workouts. I almost never just go for a run for a leisurely purpose.
For the most part I noticed that many Crossfitters are on board with this type of training idea.
Use gym movements to warm you up for gym workouts.

Before Crossfit introduced it's definition of Fitness to the world, the fittest people in the world were usually, in most opinions of the topic, thought of as athletes that could run for long distances.

It has become obvious to me know that although yes I am fit and can perform very well in many Crossfit workouts(including some with running), I do not run nearly enough to meet my goal of Elite fitness. This one Pillar is very much a missing Factor to my objective and something I can no longer justify neglecting.

Today I hit my neighborhood for a round of Hills(in West Austin) for a tougher than it should have been 17 minute bout.
These hills have definitely given me some negative experiences in the past and may have very well been a big reason why I don't like to run here! I got to thinking though, why didn't I like to run even as a younger child?
I remember being in my very early years and struggling to run even a short lap around my schools outside PE yards. Back then I had asthma that at times would completely shut my lungs down to the point of panic and tears! I was allergic to everything from fruit, cats, nuts and things I don't even know of. My home town Lubbock was Notorious for Dirt blowing around and that never helped my situation. All these thing I believe played into my perspective on this topic. None of these things are still a problem for me.
I have to say that now I no longer have that excuse. My asthma is much more manageable and the hills are not an issue that can legitimately hold me back or give me reason to think that running is not doable for me. My deal is now this.
I will run! I will Row! I will lift heavy! I will do Met Cons(Short and Long) and I will even to the Warrior Dash thanks to my friend Georgia who though it be funny to watch my 235 lb body go through some silly 3.5 mile obstacle course!

Oh yeah, And as for the 2010 CF Games... Here we Go!

Sacrifice

2009-12-22T08:36:00.003-06:00

Coach Glassman as only he could explain!
SACRIFICE

Dinner for Breakfast

2009-12-16T11:35:00.004-06:00

I made a post months ago with a similar title to this one here. I have got to thinking allot more about nutrition again because I sometimes tend to forget that
most of you still aren't really sure what it means to eat the right food and when to eat it.
I mean, "Isn't that common sense?"

Of course not because everybody who has taught us anything about food since our childhood has had almost no idea and what to eat, when to eat it or why. Carey has
a classic post atop her blog giving a prime example of this right now.

So the most pathetic and common excuse for people who do not eat well and why is that they don't have time(especially breakfast).

I want to share my breakfast experience with you all because I'm right there with the rest of you on this one. I do not have time to make breakfast in the morning! Most days when I train at 5:30 am, I am out of the house at the latest 5:10 am. Now this puts me in a minor dilemma if I let it because again I do not let any part of my day dictate when I eat but actually let my eating schedule dictate the rest of my day.

So if we think about the basic Crossfit idea of what to eat It is this... Quality food with a balance of Protein, Fat and Carbs. This means meat and vegetables, nuts and oils with every meal.

With that in mind, this is my solution for breakfast. Since last night I ate steak, squash, collard greens cooked in olive oil I made sure that I was gonna have extra left over. I took all I wanted for my dinner onto a plate, left the rest in the skillet and added eggs. Adding eggs to the leftovers(less than what I had for my dinner portion), I now have created my morning breakfast. I put that in a tupperware and refridgerate it. In the morning I need 3 minutes of microwave heat and viola!

I am out the door with my "Dinner-Breakfast!" (most important and neglected meal of the day)

I am not concerned about food again for 3 more hours.

So hear is my point. If you day is to busy for making your food, do it another time of day and have a faster pre-prepared option to make sure you eat when you are supposed to.

We will be covering this topic with in extensive detail with all of you who who sign up for the I am Crossfit - E.P.O.C. challenge.

2009-12-09T09:34:00.002-06:00

I just figured out why I cannot stay away from coffee when I feel like I should.

Mmmmm Delicious!

A Better Business Blog

2009-12-03T09:06:00.003-06:00

This song has humbled me more than any song ever has. I remember hearing it and putting the CD on repeat about 10 times over when I was 10 or 11 years old. I was in my room on my knees in the deepest thought about the lyrics. I found the CD again when I was about 19 and had the same thing happen. I alway seem to find myself needing more and more humility.

My blog is a short insight to my life and something I maintain pretty well when I physically and emotionally can do it. I believe I will get back to the days of 3 to 5 post a week. Until then, excuse the sparitic and ramdom 1 to 2 a month.

Just my thoughts.

Training Today!

2009-11-28T10:32:00.003-06:00

Last week I decided to take a break from all workouts that weren't focused on regaining balance between my left and right sides of my body. This is going to be very new territory for me because since I broke my leg when I was 15 my leg has been and remains to be significantly smaller and and weeker than my right leg.
This fact has not only limited in many ways my Crossfit performances, but has also led to a whole mess of lower back and hip issues throughout the years.

I don't know if I am going to be able to fully correct the problems in my body, but I do know that I will regain much of the balance I am currently missing.

Right now my regime will focus primarily on Left Leg (isolation lifting), more running(need help here!) and a whole lot of upper body - body weight excersises(always needing more improvement).

I am also in consideration of a coach who can help me with my physical goals who can help me get to a level of performance I have never been so that I can comfortably say I couldn't be any more prepared for the CF Games sectionals in early 2010. If anybody thinks they are capable of training a stuborn coach who has done his own thing for the last 12 years, let me know.

Today I believe 30 muscle ups are in order!

A Legend in his own Time

2009-11-12T12:03:00.002-06:00

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

2009-11-11T15:35:00.005-06:00

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

2009-11-05T15:54:00.003-06:00

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!

2009-10-15T23:21:00.000-05:00

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

2009-10-14T11:31:00.002-05:00

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

2009-10-13T10:46:00.001-05:00

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

2009-10-12T16:24:00.004-05:00

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.