But you Made it that way.
Crossfit is a Cult right?
Well apparently so is Central!
What do we Do?
Run with it Baby!
We met you and you don't like us? Oh yeah. We have heard what you have to say. No, not once or twice. Numerous times from numerous people. We know if you don't like us and we used to care...
The thing is, we wanted you to be successful. We hoped for it. We don't want any Crossfit
Affiliate to look bad. Especially in Texas! Well, you brought it on yourself.
"CC doesn't know what they are doing(Programming, Training, Business Model) ... CC is like a cult... They Charge way too much and they treat their clients poorly."
This makes you bad not us and to be honest loses you allot of potential clients.
Yeah, we have 580 clients as of today. Yeah we are still growing VERY, VERY, VERY FAST!
Quality Control? Our coaches believe in being and becoming the best We are Very tight!
We love every client we train(old and new)! We will continue to build our client base! We will always set the standard for everybody who trains and works here!
Everybody who visits, we will welcome and respect you!
Everybody who meets us and talks negatively about us... Don't expect us to feel bad for our self. We believe in what we are doing. We know we are doing great things with and for great people.
Imitation is the best Flattery. So copy us all you want, but don't hate us if you can't replicate what we do!
So please, if you want to talk bad about us, give us a call and let us know personally! Stop you jaw in motion when we aren't there because the people you talk to will definitely get the word back to us about what you are saying.
We Love Crossfit... Greg Glassman is a Man we Love and Respect. We take our Jobs seriously
and personal. We will strive for excellence and do what we can to help everybody we can!
Friday, August 28, 2009
Thursday, August 27, 2009
Best Crossfit Workout of the Year!
Fight Gone Bad IV
This really has to be the most exciting Crossfit Workout of the Year. 3 Years ago Jeremy and Carey had this set up at Carey's old personal training gym for about 30 participants. Everybody was brand new to Crossfit and I remember not feeling normal for about 6 hours after we were finished. "Best experience of my Life!" Afterwords we rounded up to go have lunch together at Chuy's on Barton Springs and enjoy the company of many new found friends. The last 2 years we have done the workout at Whole Foods on 6th and Lamar. Both years were hugely successful. The events were planned out well with entertainment and tons of FGB activity. People have gone to have a good time! Last year we managed to raise a good chunk of money for Athlete's for a Cure (Prostate Cancer Awareness Foundation).
This year is going to be the biggest year yet. The pictures posted here are from the Long Center(This years event site) and I have to tell you that FGBIV is going to be awesome in Austin TX. Crossfit Central crew has been working for a month now in preparation for this day. It is going to be exciting! It is going to be a challenge! It is going to be a tremendous cause! This event will be monumental!
Anybody is able to participate in this event and all Sign Up/Fundraising details can be found Here.
Everybody should sign up to participate!
If you do not however plan on being there, at least contribute(Donate to the Cause).
Sponsor me or any other coach by linking to our Athlete's for a Cure Participant Page Now! My Goal is $1000
Oh yeah, I'll be going for a new PR this year! 400 Here I come!
Wednesday, August 26, 2009
Stronger is Fitter
Cool Pic Huh?
I like it not only because of the synchronization of everybody who is lifting, but primarily because it shows everybody doing a strength based movement that most of them are very unfamilar with.
Usually when we lift(especially heavy) it is easy to not know what weight to use. This if perfectly fine for the first 3to maybe 6 months. If anybody has been coming to CrossFit for 6 months or more and still not certain to how much weight to use on say a Deadlift or a Clean then we have some lack of commitment to your strength gains.
There is an obvious conclusion after a workout that you finish which is supposed to task your body's strength or strength endurance but seemed fairly easy while your form stayed good, that you would then add weight(10 to 20lbs) for that movement next time. The only way to know this is by logging your workouts and taking notes on how the weights you used felt. After a few months you should be gaining a solid understanding of about how your body feels in strength based workouts and about how much you should use for your next workout.
I would also suggest to say that if your workout times are much faster than those who usually use a prescribed or heavier weight than yours, then it is probably time for you to go a bit heavier.
I know alot of clients continue to ask me how much weight I think they need to use. For the most part I am able to help guide them to the approximate weight they would need. Honestly though you all need to know this kind of thing as soon as possible. Walking into the gym with no clue is for beginners only.
Going heavier takes discipline. Logging workouts is a must. Setting small incremental benchmarks for strength is the only way you will develop more. If in fact gaining strength is not a priority for you, then neither is becoming more fit!
The 2 go Hand in Hand.
Thursday, August 20, 2009
F@%K My Legs Hurt!
So you're sore huh? You worked out so hard yesterday that you can't
move normally today. You think your body can't do anything but rest.
So many times your body will be so sore and you don't want to move at all
because you don't want to think about how sore you are and every time you
move it feels painful.
What is the Solution?
Move more!
But I can't move!
Move More!
The key to recovery and becoming more fit, has nothing to do with taking 2 or 3 days to rest after a hard workout. The key is to workout the next day! Then another day after that! Your body will forget how sore you are once it is properly warmed up and you get into the next workout.
Yes your muscle tissue is broken up. But the lactic acid that builds up inside the muscle need to be broken up and pushed through to allow the body to recover properly. The only way that can be done is by moving, getting the heart rate up and sweating.
Even if you are not training at the gym or a boot camp any given day, that is not a reason for total rest.
Off days should consist of short distance run(800m), Series of dynamic warm ups(High knees, butt kicks, punter kicks, Power skips, etc.), Body weight movements(2x 10 Squats, Push ups, Pull ups, Sit ups, Dips, Lunges) and light weightlifting(10 Dead Lifts, KB swings, Barbell Shoulder Press). None of this is full speed ahead. We are focused on taking the body through various ranges of motions. After this is complete spend 30 to 45 minutes stretching or doing active release therapies(Deep tissue Massage/Trigger Point)
Avoiding this will result in constant soreness, tighter bodies and slower recovery.
move normally today. You think your body can't do anything but rest.
So many times your body will be so sore and you don't want to move at all
because you don't want to think about how sore you are and every time you
move it feels painful.
What is the Solution?
Move more!
But I can't move!
Move More!
The key to recovery and becoming more fit, has nothing to do with taking 2 or 3 days to rest after a hard workout. The key is to workout the next day! Then another day after that! Your body will forget how sore you are once it is properly warmed up and you get into the next workout.
Yes your muscle tissue is broken up. But the lactic acid that builds up inside the muscle need to be broken up and pushed through to allow the body to recover properly. The only way that can be done is by moving, getting the heart rate up and sweating.
Even if you are not training at the gym or a boot camp any given day, that is not a reason for total rest.
Off days should consist of short distance run(800m), Series of dynamic warm ups(High knees, butt kicks, punter kicks, Power skips, etc.), Body weight movements(2x 10 Squats, Push ups, Pull ups, Sit ups, Dips, Lunges) and light weightlifting(10 Dead Lifts, KB swings, Barbell Shoulder Press). None of this is full speed ahead. We are focused on taking the body through various ranges of motions. After this is complete spend 30 to 45 minutes stretching or doing active release therapies(Deep tissue Massage/Trigger Point)
Avoiding this will result in constant soreness, tighter bodies and slower recovery.
Wednesday, August 19, 2009
A True testimony!
Lee is a client who comes in twice a week. She has for about a year now and has seen some great results. When I see her work out now I realize how far she has come. All of her lifts have improve 10-Fold from when she started and she has shredded just about every ounce of Body Fat from her figure.
She approached me after class about 3 weeks back and told me her testimony based on the results she from her DEXA at the University of Texas Fit Lab(Kinesiology Department).
This is the most accurate test I know of in Austin that tells you exactly where you stand from an aesthetic standpoint(Body Composition, Bone Density, BMI) . I have had mine done once and I was very impressed with it.
Take a look at her email and Results.
"Hey Mike,
As promised. here are the stats on my fat loss since June of last year. I lost 13.7 pounds of fat and gained 6.4 pounds of muscle. I think it was a combination of Crossfit, changing diet habits (adding fat and protein, cutting carbs), and heavy lifting."
She approached me after class about 3 weeks back and told me her testimony based on the results she from her DEXA at the University of Texas Fit Lab(Kinesiology Department).
This is the most accurate test I know of in Austin that tells you exactly where you stand from an aesthetic standpoint(Body Composition, Bone Density, BMI) . I have had mine done once and I was very impressed with it.
Take a look at her email and Results.
"Hey Mike,
As promised. here are the stats on my fat loss since June of last year. I lost 13.7 pounds of fat and gained 6.4 pounds of muscle. I think it was a combination of Crossfit, changing diet habits (adding fat and protein, cutting carbs), and heavy lifting."
Tuesday, August 18, 2009
The Crossfit Rush
Crossfit - 1.Constantly Varied Functional Movements executed at High Intensity 2. Bad Ass Workouts!
So Everybody who has found Crossfit, done it and got hooked on it wants to keep doing it! Tell everyone they know about it. They are energized and excited about the newness of what they have found.
I want to talk about the other side of this. The side even though results are great and the workouts are always a challenge and different, for some reason its not the same new fun thing. Excitement isn't there anymore and it just seems like too much effort.
Burnout Why does it happen? I don't know but I know it is impossible to avoid. It is not impossible to correct though. You must have reason to continue to pursue everything you do.
I got an email from a client last week. "Mike, I am not coming to class. Dealing with a bit of Burnout!" My response, "You aren't burned out, we just need to reaccess your goals."
I was a little bothered by this email. I want every client to come to every class they signed up(payed) for. I want them all to have a strong desire to be there.
This email kept me thinking. What does it take to break away from these feelings or suck it up and go to class anyway? How do you stop yourself from falling back into old ways of doing things once you done a ton of good for yourself.
I saw another client of ours out the Next day. This girl has seen amazing results from Overweight and out of shape to incredibly lean and fit individual.
I asked her what she did when she feels burned out. She talked with me for about 30 minutes about the topic. That evening sent me this email.
"Hey Mike,
I was thinking about the idea of getting burnt out and what my process is when that happens. The main thing that I keep thinking of that might be helpful for you to know is remembering that we are all human. You guys as coaches are truly amazing...and sometimes it's hard to remember that it takes a lot of work to maintain the fitness and wellness level that you maintain. It's easy to get into the mindset that you guys are just made that way, that it comes easy to you, or that you have some gene that makes you more prone to wellness than the average person. So anytime we learn that you guys are also just humans is very helpful. Meaning, we all have cheat days, we all have failures, we all have days where we feel like we would rather sleep than show up..and sometimes we give into those days...give into our weaknesses...but the difference is that we don't let giving into those weaknesses create a pattern...we don't let those bad days act as an excuse to fall off the wagon totally. When you are someone who is struggling to let go of unhealthy habits and transform towards a life of wellness, it's easy to succumb to an "all or nothing" way of thinking. It's easy to see you first bout of being burnt out as the end. It's a tough uphill battle at first and it's easy to see your first failure as an excuse to stop all together. It's easy to allow any misstep to create a domino effect and eventually derail your focus. What is great about all the Crossfit Central coaches is that you demonstrate that you are also human...you are not superhuman like we might think..but you never allow a misstep to derail you. Watching all of you have cheat days, drink too much, or fall short during a work out...but then picking right back up and continuing to work your ass off makes all the difference in the world for your clients. I know that it has personally helped me to realize that you are not super human and that you have the same struggles...but are still a shining example of how to push through...how to keep going and achieve new levels. It makes it so that I can't use a bad day as an excuse to quit.
That is the best thing I have learned so far from all of you.
I hope that helps.
Great to see you tonight!"
Thanks Catherine!
I remember as a kid, Jr High and High School athlete, hating the challenge of pushing my self to my limits. I think I was 17 before I started to appreciate it. I didn't make changes in my eating until I was a freshman in college. I didn't commit to cooking good foods until I was about 23. For me, life has always been about Slight Edge Changes. Small disciplines over time creating a major difference. This is who I am today. Eat pure, work hard, train harder and do things I don't always like to do.
Some people never do that. I say, why the hell not?
I know I am better off because of it. This is why I will never quit!
So Everybody who has found Crossfit, done it and got hooked on it wants to keep doing it! Tell everyone they know about it. They are energized and excited about the newness of what they have found.
I want to talk about the other side of this. The side even though results are great and the workouts are always a challenge and different, for some reason its not the same new fun thing. Excitement isn't there anymore and it just seems like too much effort.
Burnout Why does it happen? I don't know but I know it is impossible to avoid. It is not impossible to correct though. You must have reason to continue to pursue everything you do.
I got an email from a client last week. "Mike, I am not coming to class. Dealing with a bit of Burnout!" My response, "You aren't burned out, we just need to reaccess your goals."
I was a little bothered by this email. I want every client to come to every class they signed up(payed) for. I want them all to have a strong desire to be there.
This email kept me thinking. What does it take to break away from these feelings or suck it up and go to class anyway? How do you stop yourself from falling back into old ways of doing things once you done a ton of good for yourself.
I saw another client of ours out the Next day. This girl has seen amazing results from Overweight and out of shape to incredibly lean and fit individual.
I asked her what she did when she feels burned out. She talked with me for about 30 minutes about the topic. That evening sent me this email.
"Hey Mike,
I was thinking about the idea of getting burnt out and what my process is when that happens. The main thing that I keep thinking of that might be helpful for you to know is remembering that we are all human. You guys as coaches are truly amazing...and sometimes it's hard to remember that it takes a lot of work to maintain the fitness and wellness level that you maintain. It's easy to get into the mindset that you guys are just made that way, that it comes easy to you, or that you have some gene that makes you more prone to wellness than the average person. So anytime we learn that you guys are also just humans is very helpful. Meaning, we all have cheat days, we all have failures, we all have days where we feel like we would rather sleep than show up..and sometimes we give into those days...give into our weaknesses...but the difference is that we don't let giving into those weaknesses create a pattern...we don't let those bad days act as an excuse to fall off the wagon totally. When you are someone who is struggling to let go of unhealthy habits and transform towards a life of wellness, it's easy to succumb to an "all or nothing" way of thinking. It's easy to see you first bout of being burnt out as the end. It's a tough uphill battle at first and it's easy to see your first failure as an excuse to stop all together. It's easy to allow any misstep to create a domino effect and eventually derail your focus. What is great about all the Crossfit Central coaches is that you demonstrate that you are also human...you are not superhuman like we might think..but you never allow a misstep to derail you. Watching all of you have cheat days, drink too much, or fall short during a work out...but then picking right back up and continuing to work your ass off makes all the difference in the world for your clients. I know that it has personally helped me to realize that you are not super human and that you have the same struggles...but are still a shining example of how to push through...how to keep going and achieve new levels. It makes it so that I can't use a bad day as an excuse to quit.
That is the best thing I have learned so far from all of you.
I hope that helps.
Great to see you tonight!"
Thanks Catherine!
I remember as a kid, Jr High and High School athlete, hating the challenge of pushing my self to my limits. I think I was 17 before I started to appreciate it. I didn't make changes in my eating until I was a freshman in college. I didn't commit to cooking good foods until I was about 23. For me, life has always been about Slight Edge Changes. Small disciplines over time creating a major difference. This is who I am today. Eat pure, work hard, train harder and do things I don't always like to do.
Some people never do that. I say, why the hell not?
I know I am better off because of it. This is why I will never quit!
Monday, August 17, 2009
The Ladies of Crossfit Central
I watch them workout throughout the day and I think, What the hell?
Our Female Staff stepped their game up Big Time over the last 6 to 8 months.
There intensity level is 2nd to none!
Sometimes they will workout, and then they will do another workout of a different type. Sometimes they will work on weekness they still need to address and then workout again.
Of course we want them to be the best so we are constantly challenging them to get better at things. Each of the Males of CFC has a unique ability to be better than everyone else at something and the Women will see that and chase it! They have not stopped striving to be able do everything equally as good as the males.
The reason I made this post was because I expected our females to show up at the CF Games this year, I did not however anticipate how much every one of them was going to shine.
So take this into consideration... Carey and Crystal (Friends, Co-Workers, Training Partners finish 3rd and 9th overall in the Competition which crowns The Fittest Indiviual in the World).
What was their diet like? Ask them and they will tell you exactly how much they ate, when they ate it and what it was.
How did they train? Ask them and you will find out What time it was, what workouts they did and what weeknesses they addressed.
They also took Jess and Jen under their wings and turned them into 2 indiviuals who could have competed well in the same competition.
Instead though, these ladies competed on the Team with me. I know they wanted to do well, but what happened was they carried the team to the 2nd place spot. These 2 had to do every workout and in each one set PR's and accomplished things that they have not trained to do.
These 4 woman overall have set a bar and raised it really high for all Crossfit Central female clients and trainers to march towards(or climb). They are inspiring in so many ways and it no wonder why CFC has the success that it does with woman thanks to their lead.
Ladies, I've been meaning to give you big props for a since the games ended! Sorry for taking so Long!
Our Female Staff stepped their game up Big Time over the last 6 to 8 months.
There intensity level is 2nd to none!
Sometimes they will workout, and then they will do another workout of a different type. Sometimes they will work on weekness they still need to address and then workout again.
Of course we want them to be the best so we are constantly challenging them to get better at things. Each of the Males of CFC has a unique ability to be better than everyone else at something and the Women will see that and chase it! They have not stopped striving to be able do everything equally as good as the males.
The reason I made this post was because I expected our females to show up at the CF Games this year, I did not however anticipate how much every one of them was going to shine.
So take this into consideration... Carey and Crystal (Friends, Co-Workers, Training Partners finish 3rd and 9th overall in the Competition which crowns The Fittest Indiviual in the World).
What was their diet like? Ask them and they will tell you exactly how much they ate, when they ate it and what it was.
How did they train? Ask them and you will find out What time it was, what workouts they did and what weeknesses they addressed.
They also took Jess and Jen under their wings and turned them into 2 indiviuals who could have competed well in the same competition.
Instead though, these ladies competed on the Team with me. I know they wanted to do well, but what happened was they carried the team to the 2nd place spot. These 2 had to do every workout and in each one set PR's and accomplished things that they have not trained to do.
These 4 woman overall have set a bar and raised it really high for all Crossfit Central female clients and trainers to march towards(or climb). They are inspiring in so many ways and it no wonder why CFC has the success that it does with woman thanks to their lead.
Ladies, I've been meaning to give you big props for a since the games ended! Sorry for taking so Long!
Sunday, August 16, 2009
My Workouts
I have coasted in my training!
Am I in the Best Shape of my life? Yes
However I have not givin my all in a long time. My discipline has fallen short so many times in the last year and I have allowed it to happen without taking action to change it.
My weekends usually end up with me relaxing when I know that this time could easily be spent working on areas I could improve on.
The last time I actually commited to training to my potential for anything was the 2008 Crossfit Games. This means I wasn't prepared for the regional qualifiers, the last chance qualifiers or this years games.
Right now and everyday for the last 2 weeks I have had a new found focus and desire to jump my game up a notch. Coasting will not cut it for me anymore. I am going to log my workouts for the first time ever and will no long anticipate that I will be able to excel without optimal effort.
I am allready a better runner and gaining ground on the Body weight movements that smaller/lighter guys tend to blow me away in. My stregth is also on the rise with heavier Barbell movements. I am comitted to hand eye cordination drills with the Kettlebells as well as getting with stretching therapist to get me inclined with flexibility.
I am physically feeling better than I ever have and ready to chase down the top Crossfitter across the globe.
I will catch them no matter how small the little rabbits are!
I am ready to embrace and showcase what Elite Fitness is really all about!
Am I in the Best Shape of my life? Yes
However I have not givin my all in a long time. My discipline has fallen short so many times in the last year and I have allowed it to happen without taking action to change it.
My weekends usually end up with me relaxing when I know that this time could easily be spent working on areas I could improve on.
The last time I actually commited to training to my potential for anything was the 2008 Crossfit Games. This means I wasn't prepared for the regional qualifiers, the last chance qualifiers or this years games.
Right now and everyday for the last 2 weeks I have had a new found focus and desire to jump my game up a notch. Coasting will not cut it for me anymore. I am going to log my workouts for the first time ever and will no long anticipate that I will be able to excel without optimal effort.
I am allready a better runner and gaining ground on the Body weight movements that smaller/lighter guys tend to blow me away in. My stregth is also on the rise with heavier Barbell movements. I am comitted to hand eye cordination drills with the Kettlebells as well as getting with stretching therapist to get me inclined with flexibility.
I am physically feeling better than I ever have and ready to chase down the top Crossfitter across the globe.
I will catch them no matter how small the little rabbits are!
I am ready to embrace and showcase what Elite Fitness is really all about!
Saturday, August 15, 2009
Where you been?
"I don't know but I'm here now" - Eminem
I used to be religious about my blog. I haven't blogged or even attempted to since the CrossFit Games. I expected to win and my team got 2nd(Out of 97). Funny thing is that we almost didn't even get registered to go! (They didn't know that until now)
I have have multiple things pop into my head over the last 4 weeks and said... "Dang, I am going to blog about this!" I just never did.
Everything is compiled up now in my head and I haven't known where to start up.
Suck it up Mike. Make a big deal about not knowing where to start... What to say... How to say it.
Just say something!
Here you go!
My life is changed so much. It always is and right now I love how much it has changed.
I want to thank my clients, my roommates, my friends and other people who I have relationships with. People will always influence me and I will always do my best for every one of them!
I am excited about life. I am anxious to make moves in my reality. I am pursuing the highest levels of my life's worth.
So read this blog! You will see a blog a day for the next one week(7days) guaranteed!
This isn't anything other than my life and people who matter to me! I hope you all enjoy it!
Big Mike
You already know I am all about this song...
I used to be religious about my blog. I haven't blogged or even attempted to since the CrossFit Games. I expected to win and my team got 2nd(Out of 97). Funny thing is that we almost didn't even get registered to go! (They didn't know that until now)
I have have multiple things pop into my head over the last 4 weeks and said... "Dang, I am going to blog about this!" I just never did.
Everything is compiled up now in my head and I haven't known where to start up.
Suck it up Mike. Make a big deal about not knowing where to start... What to say... How to say it.
Just say something!
Here you go!
My life is changed so much. It always is and right now I love how much it has changed.
I want to thank my clients, my roommates, my friends and other people who I have relationships with. People will always influence me and I will always do my best for every one of them!
I am excited about life. I am anxious to make moves in my reality. I am pursuing the highest levels of my life's worth.
So read this blog! You will see a blog a day for the next one week(7days) guaranteed!
This isn't anything other than my life and people who matter to me! I hope you all enjoy it!
Big Mike
You already know I am all about this song...
Subscribe to:
Posts (Atom)