Does Crossfit Make you Smaller?

I first started Crossfit workouts in April of 2006. Because the intensity of the workouts, I naturally had to make sure I wasn't lifting anything too heavy so that I wouldn't hurt myself. No other weight workout had ever challenged me so intensely with the cardiovascular aspect of training quite like this. My body immediately responded my getting leaner and more defined than I ever have been before.
As I started to share the program with guys who where used to weight training in a gym for strength alone, an immediate concern for them was that our program was not going to be sufficient for them. All they could see was that they would not be as big and muscular and as traditional body building style program would allow. This is a total misconception. Usually with the movements we do, they will have to do lighter loads because they haven't mastered the movements. Once the movements feel more natural, they loads can get heavier and heavier. After a year and a half of doing this training program, I am now stronger than I've ever been, and I am able to handle my heart rate getting up to 200 without letting it slow me down.
The point here is not only to be able to Bench 300 and squat 500. It is not only to be able to run 5 miles in under 40 minutes. It is not only to have a 25 Tabata score;a sub 3 minute Fran; a 350 Fight gone Bad, or a sub 20 Linda time, but to be able to do any of those things on any given day. You're fitness levels are to be tested by more than just what you like to do. You have to do what you hate to become a top tier Crossfitter. Step up to the challenge if you dare! These Pictures were takin about a year apart. Still think Crossfit Doesn't work?

Raising the Bar(and its weight)

Jeremy and I were having a bit of fun the other night by seeing how much weight we could get up above our heads from the standing position. We were using the Jerk technique as the weight increased above 225 pounds. We were having great success until the weight got to 265 lbs. That took each of us a couple tries a piece. Once the load got up to 275, I had to tap out as I could hardly get the bar to rise a few inches. Jeremy had just enough power and good enough form to get the load up with a slight press to extend the bar. Pretty or not, we counted it. We have set a goal for 300 pounds which is no easy task for any Crossfitter. I'll keep you posted when it happens. In the meantime check out the video of Coach Bergener teaching the proper way to do a Push Jerk.

More info for Olympic Weightlifting.
www.mikesgym.org

BootCamp to CrossFit

Becky and Allison have been 2 very loyal bootcampers for several months now. Each of them have experienced great results from their 2 day a week program. A month ago they each thought they would like to have an extra day of workouts to take themselves to new heights. They began asking me about the indoor class and if I thought they could do it. Of course I thought that they could do it, but because Crossfit is more weight intensified, I let them know that it would be a different type of challenge.
They did great in their first month. I know that they are experiencing different types of soreness now and their bodies are starting to respond to the new style of training. I've actually been so impressed with their stamina, I've decided to start going to the bootcamp that they attend with Jeremy to improve that element of my fitness. The bootcamp and the Crossfit Class are 2 entirely different animals. Both great independent programs, but also a tremendous compliment to one another.

Commited

Working with clients can be very tricky. I spend 2 or 3 hours a week with a majority of the people I train. That is very little time to make a huge impact on somebody as far as helping them achieve their fitness goals. I know that each person I train is willing to work hard in the time in which I have with them. It is the other 165 hours a week that I have no control, when I hope they are doing more for themselves.
Dave Re has been the Man when it came to downright making a decision to change his lifestyle. In the last 8 weeks, Dave went from hardly being able to do a couple sets of squats, to an absolute fitness freak. He's made more changes in his eating habits and his activity habits than most make in a year. It is for this reason that he's lost 15 lbs and 8 percent bodyfat. That is about 25 lbs of fat loss. This man is a night and day transformation of his former self. Soon I believe he will be just as fit as our best Crossfitters and just as ripped as me!
Great Job Dave. It's been a pleasure working with you so far. Enjoy the new atmosphere in Crossfit Class.

One of those Days

CrossFit workouts are designed so that anyone can complete them. There is a sence of accomplishment that comes along with the completion of everyone of them. Sometimes when you look at the exercises and the number of reps written underneath those 3 Letters W-O-D(Work out of the Day), it can seem very deceiving. Yesterday was like that in the fact that all of the movements were relatively quick in easy. The rep numbers were all 30 and below. Most of the workouts are meant to be completed as quickly as possible. 3... 2... 1... Go! Today's WOD by initially seemed to be one that we would be able to move 100 miles an hour throught the whole thing. 10 minutes into it, and we realized that we were nowhere near being done. 15 minutes, and we wer wondering why we were moving so slow. 20 minutes, uncertainty of wanting to finish crossed our minds. 25 minutes, our hearts racing and doing all we could to keep our breathing under control. How much longer? Can I finish? Will our bodies keep going?

Being a Crossfitter will definitely challenge you in ways that you have probably never experienced before. If it wasn't hard then we wouldn't love it so much. Every now in again though, I believe there are those workouts that it is ok to say, "Lets never do that one again!" Thank you Carey for your kind heartedness putting this one together. I think we should name this one after you.

"Crazy Carey"

30-25-20-15-10-5

Kettlebell Swings

Push-ups

Med Ball Cleans

Pullups

Squat Jumps

Dips

Pics: 6:15 pm class showin what there made of. Good job to you all!

Friday Night Lights

I had an awesome opportunity to go check out Austin Westlake play Lake Travis this past Friday night. I prefer to watch these games from the sideline and thats exactly where what I did for this game. Working with athletes in this age group is something that I am very passionate about. Their eagerness to get better and learn more is extraordinarily higher than any other group of individuals I've work with.PowerPlant Athletics has recently signed on to do a strength and conditioning program for the Westlake's female basketball program. This is the first opportunity for us to get involved in the high school communities in Austin, and we are looking forward to more of this to come. Congrats to Westlake High for holding on to win this one as it came down to the last play. Westlake 28 - Lake Travis 21.

Speed

I think a lot of time in Crossfit we tend to forget one of our key components to which is Speed. I know that many of our workouts are "for time" and we try to get the workout done as fast as possible. I believe we should work more on quick burst speed like 10 to 20 meter sprints so that our bodies can be prepared to get from A to B as fast as possible no matter how far away it is. Just like when we do 10 sets of 1 for increasing strength, these quick sprints will enable our bodies to develop a whole new muscle contraction that 400 and 800 meter runs cannot.

Back in the Gym

There is something about being back in the gym here at Crossfit Central. Maybe it's just that I missed Austin and all of its natural beauty. Being from West Texas, I am still in awe of this amazing city. Coming back though, getting back to CrossFit; this is truly rejuvenating for me. I know that every single one of our clients that comes to the gym is energized and excited to be there. That makes my job so much simpler. Thanks Austin. You people have some amazing qualities and I'm grateful to be about of it. I'm pumped to be back and I'm ready to help make sure this city rises to The Fittest in the entire country.

Leaving it all out there!

Raising the bar for ourselves seems to be a constant challenge that we will continuously have to do. All I know is that if you aren't constantly giving it your all in whatever you do, there is very little to no chance for improvement. While I was in Midland, I was constantly faced with overcoming levels of fatigue that tested my abilities to be good teacher and mentor for all the young athletes I worked with. Crossfit has really reminded me that I am always able to keep pushing myself beyond the limits that I’ve already reached so that I can continue to improve these abilities. We all can do things better than what we currently do if we stay focused and continue to push through the temporary suffering we must go through for improvement. When you give your all, you know you gave your all.

Winding down and Gearing up

I've had a blast this summer out in Midland, TX. The response that I've gotten from these kids has been beyond what I could expect. These 140 young athletes have volunteered their time and sacrificed their summer relaxation to become better leaders and teamplayers. It's funny how it is when you get tied in and attached to things. When I was leaving Austin, I didn't want to get away from all the great things going on in the Crossfit gym, and now that I coming back in about a week I so much love to stay here to continue to work with these dedicated and committed individuals. I will have to accept that the timing in everything I'm doing is exactly where it should be and whatever the future holds will be just as amazing as the venture I currently am experiencing. All you Crossfitters in Austin be ready for my return because I'm ready to take you all to a whole new level so that you will really be "The fittest people in Austin."

A little help

Sometimes finding a way to get through a workout can seem darn near impossible. You body is exhausted, you can't breathe and you may not even be able to see strait. I've found myself in that situation before, and luckily there have been people around me that encourage me to keep on pushing. It's amazing how much that helps you get through to the end. Everybody should have some external motivation from others. When that happens, more can be accomplished than you may have ever thought. Encourage, encourage, encourage... then celebrate what happens.

Called Out!

If you are familiar with Crossfit Central's boot camps, then you are well aware of the ladder drills. Those same drills are a key component in the PowerPlant speed and agility program as well. Every day these athletes go through these drills to help develop speed, coordination, agility and accuracy. Today in camp one of the kids made a comment that saying he would smoke me on the ladder. I couldn't resist the opportunity to jump in and prove him wrong. Thanks Jeremy and Zach for incorporating them into your programs to allow me the practice to show up some 7th and 8th grade kids today. I love the competition!

More about the Speed Ladder(Click)

Trigger Point Certification

When it comes to speedier recovery, massage plays a vital role in the process. More blood flow into the muscle allows more oxygen to the area which results in more rapid healing. This benefits muscle, bones and ligaments. Cassidy Phillips of Trigger Point Technologies has developed the most amazing equipment for self-massage and put together an outstanding certification course to explain the how's and why's of incorporating it into our daily activities. I'm now a true believer and am so grateful to have had the opportunity to be a part of this up and coming new phenomenon.

Check out Cassidy's site at TPTHERAPY.com

Impossible is nothing!

Time to train? Crossfit Games! reason to compete again.

What builds a team?

Vincent Lombardi: Quote on Teamwork
"The achievements of an organization are the results of the combined effort of each individual".

Posting has been a task for me lately. I been seeing some great things unfold over the last 2 weeks with some great young people in Midland, TX. Each one of these individuals has a strong desire to better themselves as athletes and individuals. I'm so grateful to be here in this West Texas town to work with them all.
Every single one of these athletes has made a commitment with there teamates to show up at 8 AM during their summer break and do whatever it takes to win a state championship.

See more at PowerPlant Ultimate Athletic Training

We are CrossFit!

When I travel out of town, the first thing I do is find out if there is a CrossFit affiliate in the area in which I can train. Theres something to the essence of training in a Crossfit gym that no other gyms can compete. I believe a majority of CrossFit trainers and clients feal the same way. I had the privelage of working with a few out of towners recently that came from other Affiliates to train with us here in Austin at CrossFit Central.

Michael Dieck and his wife Natalie stopped in for one of our evening classes as they were passing through. Michael is a newly certified Crossfit Trainer and works with Crossfit 5280 in Castle Rock, Colorado. He showed up in Texas and lit up one of our more demanding workouts in a time of 24 min and 38 secs.

3 Rds for time

row 1000 meters

15 man makers

2 Muscle-ups

Tad and Angela Olsen(right) made an even longer journey as the came from Crossfit Rockford(Illinois). These 2 individuals came with no nonsence as they were in Austin only for 3 days and did 3 straight workouts. Every time they stepped foot in the gym they were lights out even though the temperature was much hotter and the humitity was fierce even for me the entire time they were here.

You guys are all great and i'm so glad you were able to come out to Crossfit Central. I can't wait to return the favor when I come to your neck of the woods.

Getting Past the Hurt!

There is a point that we hit in which we feel like we put so much effort into something that it begins to hurt. When we keep focusing all of our energy to a specific task because we want so bad the to see the positive results that can come out of it. Why bother doing anything, especially when they where on us mentally, physically and emotionally while we do them?

Once you accomplish, finish, or defeat the challenges of life that once stood infront of you, then you feel proud of what you've done. You overcame so much and worked so hard to finally see the benefit of why it was you set out to do the thing in the first place.

When you train hard such as we do in Crossfit, you know exactly what it means to "Hurt" while you are pushing yourself through the workout. Every time you step up to a challenge of the workout you have to get your mind in the right place. You will be tested, you will be challenged, you will want to stop and rest... but you always have to tell yourself that "Pain is Temporary" and push to finish as fast as possible. When its all over and you know that you couldn't possibly have done any better because you gave your all, then you will be proud of what you've done. Glory and self-respect are meant for each one of us. Do your best at all times because "Pride last Forever" and you deserve it

Memorial Day Challenge

This Saturday in Plano, TX 100 people showed up at a local Jr. High School to either compete or show support in a workout/ competition/ funraiser event that rallied support in more ways than one. Crossfit Plano hosted this Memorial Day Challenge " a fitness competition to benefit the Special Operations Warrior Foundation (www.specialops.org). SOWF provides college scholarship grants, not loans, to surviving children of Army, Navy, Air Force and Marine Corps special operations personnel killed in combat or training missions."

The workout was one that no individual just thinks about doing on their own when they are getting ready to slip on the workout gear and hop out the door to get there daily sweat on. This workout is truly testing mentally and physically and without a group commited individuals at your side, quite possible one that you would consider not finishing.

Named after Navy Seal Lt Michael Murphy(a true warrior who lost his life fighting for our country) "The Murph" consists of:

1 mile run

100 pull-ups

200 Push-ups

300 Squats

1 mile run

Lt. Murphy found it enjoyable to do this workout in full body armor. Now ask yourself... "Am I prepared?" I know he was.

http://crossfitplano.typepad.com/fundraisers/files/Murph.jpg

http://www.crossfitplano.typepad.com/fundraisers/

Why we Squat?

By nature, the way we sit is in the squat position. This day in age however we rely on chairs, sofas, benches, etc. when we sit. Because of this many peoples bodies are becoming more and more decreped simply because people no longer rely on their own body to keep themselves strong. Squating is absolutely vital so that we may keep our hips, knees and back sound and functional as we move into our later years. This movement is in all ways necesary, natural and functional and without question the most important thing we can do for ourselves and our future mobility.
I myself have experienced amazing rehabilitation in my knees and lower back by repetively doing more body weight squats in the last 18 months. 3 knee surgeries with very little rehab in between put me in jeopardy of not being able to workout my lower body for the rest of my life. I couldn't except that possibility so I slowly recouped my way into lower body recovery by using the squat to strengthen the muscles around my knee without pounding too much on the joint. Now i'm able to do more than i've done with my lower body since I first injured myself 8 years ago.
I do strongly suggest every individual do more squats, but at the same time recognize the technique that will make the movement work to your benefit. Bad form could cause more damage that good.

Nicole on "Squat Therapy"
http://media.crossfit.com/cf-video/SquatTherapy.wmv

Guiding the Youth

Working with youth will always be the ultimate fullfillment. When it comes to mentorship, I don't believe any group of people are in more need than the young people in the world today. I think we tend to forget, just because we have great education systems, sports programs, music classes and all sorts of other extra caricular activities for them to get engaged with, that young people still need to be givin the gift of guidence from us who came before them. The whole responsibility of our lives is giving back everything we ourselves have been given. Our understanding of all things important in life are not ours because of our own manifestation of it. Other's before us have shared with us everything that we know. It's been like this forever and in no way should we stop the future pregression of that process. I'm telling you, when you can make an impact on a young persons life, when you can be a role model for young people, when you can gain respect because of the services you provide for the greater good, what more reward can you ask for than appreciation you receive? I can't think of any.

Midland High PowerPlant