Testing Possiblity

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!

Get Up!

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!

Episode II

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!

SicFit.com and Tasty F'in Meals

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!

Competition Brings out the Best

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!

A Sub 3 Fran

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

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

I thought, "Alright, here we go!"

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

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

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

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

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

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

Time: 2:52

Walk off feeling amped!

Who knew?

Hard Work and Discipline never Fail!

The Bear

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

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

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

I think I can do better.

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...

Crossfit Games

I'm not the most entertaining interview, but Carey(Spectator in 2008 games/ Contender in 09 Qualifiers) did a post Games interview with us last year. This year we do not know what to expect this year, but we do know we will be ready.

Ft. Worth Qualifiers are Sold out and will showcase the fittest Male and Female Crossfitters in Texas, Louisiana, Oklahoma, Arkansas, and Missouri. If you've payed any attention to college or professional sports, these states have Athletes!

Some of our clients are going to spectate and cheer us on. We appreciate you guys so much! Anyone else who would like to consider going, please do! It is so helpful to have any support when it comes to competing in the Unknown and the Unknowable.

The Crossfit Journey

 

When you are destined for something, there is no way to deny the happening of it. I was destined to find Crossfit and deliver all that it is to thousands of people who want to enhance their lives physically, mentally and emotionally.

Crossfit can not be put in a box.

Is CrossFit a world class strength and conditioning program? Of Course!
Is it a challenging and interesting manner to approach better fitness? Obvious!

I could not write a blog about how much my life has changed if it were only those things though!

To me Crossfit is an enhancement of the mind. I have continued to knock down mental barriers again and again in all realms of my life.

Since starting CrossFit I've Physically:
- Learned how to do air squats. This has literally saved my knee. It was told that I would have my knee replaced by the age of thirty. Now I am 27 and it is better than it has been in 10 years. I am two years from a completely self corrected joint.
- I have regained my ability to compete in physical challenges and sport. I when I was 19 I thought I would never be able to again.
- I am stronger, faster, more flexible, powerful, eat better, have more endurance, stamina, balance, agility, and cordination than ever before!

Since starting Crossfit I've Mentally:
- gained belief in my pursuit to do what I love and challenge myself to be the best at it.
- realized that all of who I am and what I have and any thing I want is by my own decision
- Choose to Give my all in all that I do!

Since starting Crossfit I've Emotionally:
- I choose to encourage and empower people to be their Best!
- I show love and respect to everyone I come across!
- I believe in my own ability to have a positive infuence on anybody who I spend time with
- I choose only to surround myself with people who elevate me as well!

Something to think about!

My boy Lance "Stavo" Cantu just made a great post showing the Scalability of Crossfit. This is something we always preach for our clients since obviously we all have to start somewhere.
Now I'm thinking to myself, if this is a program everybody can do, why the Hell isn't everybody doing it?
I hear way to often that Crossfit is only for a select amount of people and not every is going to do it. We like to give everyone the benefit of the doubt and say that its okay if people don't want to do it because it is difficult and there mind and bodies are just not able to endure this type of program.
Can I be the first to call Bull$#*%?
All people are doing by saying that is giving everybody who thinks it too hard an excuse not to challenge themselves to do their best in something. This is way to common this day in age. People do not need a pass from somebody else that it is okay to not do their best in all things possible. Every individual should be out pursuing their best in all realms of their lives. If They are not doing that then they are out FAILING in areas.
I'm not saying that we do not all fail or make mistakes or ignorantly limit ourselves in many ways. I know we do. I am saying though that we do not have the excuse to continue the pathway of Failure.
Crossfit is a program that demands your best. Your Best is all we ask and will always be good enough. The truth is that it is Hard.
The lie is that it is too hard or that it is not for you. Your body and your mind can overcome the restrictions that say otherwise?

You know about this stuff and you are not doing it... Its time you start doing and stop making excuses. I've seen way to many people do just that to let any body else tell me they can't for any reason unworthy.

The Beginners Advantage

 
Most of the time starting something new can seem very intimidating. Starting a Crossfit class is especially hard for the person who has never done it and the feeling of being so far behind everybody else can be frustrating and almost impossible to understand how you get to a higher levels the class moves at.
All I can say is this... You have to start somewhere.
The newbie is a step ahead still. Starting in a fitness program, especially Crossfit, is a sure fine way to get yourself lifted to a better lifestyle. Many people want to start and don't because they are too concerned or make too many lame excuses. A Beginner here may not be up to par with everybody, but the are very much at a total advange of taking charge of their life.
They have chosen to take part in a community of individuals who fight for constant improvement of self. Usually it is seen in a physical sence, but entirely is based around a stonger mental fortitude.
Welcome outsiders. You may not know what you gotten your self into, but you are in it for the right reason!

Coaching -- Right or Wrong Way?

 

Crossfit or Sport... Whatever you pursue for your own interest or Desires requires alot of motivation. Usually when you are self motivated to do something or learn something you do not need much external push from anybody else.

JDP posted a Blog from Jon Gilson a couple days back. John Gilson is a Crossfit Instuctor up in Boston who has a tremendous talent for creative/ motivating writing and also a solid ability to teach the movements that we perform.
He has a way of training that is his own and in this article he shares his ideas of his client and their need for him.

I've also been able to evaluate and learn from many other trainers and coaches over the last several years(Our's Included). The one thing that I've noticed is that eveybody has there own approach in the way they work with people. My way is different then Lance's or Jeremys. Crystal trains different than Randal. Zac and Carey do it their own way. We are all our own personality and will all have a different approach to teaching.

The Beuty of it is... its all good! We are all effective instructors and will get people doing safe and efficient training the best way we can. We will encourage and challenge in our own way. We will provide great instuction as we go.

Gilson's article and overall philosophy are solid. I respect what he does. I can guarentee you though that as I read that, this is far, FAR away from my approach to teaching Crossfit and working with my clients. In my class, I expect hard working, motivated individuals. I aim to keep you excited to continue to come back. I know my clients need me there so they can learn and become better movers, but by no means do I believe that they do not have it in them to go harder without me. I want succesful athletes in my programs. I believe that my programs develope more success to all who come.

Becoming greater is your choice... not mine!

Great Coach!

 
Adrian Bozman of Crossfit San Francisco was a main instructor at this weekends certification. This guy is bar none one of the most knowledgeable individuals that I've ever met in the realm of Fitness (Funtional Movement). If I could take the time I would likely go out to San Francisco for a couple months to be around this guy. Learning from the best is somthing I will continue to aim for. If you want to be the best at something, you have to see what the best are doing them and mimic them!

I would like to thank you "Boz" for your commitment to your profession and helping people like me in mine!

Alll eyes on you!

 

I Teach groups. I see faults in movements. I correct what I see.
The cert I just attended focused solely on my ability to do this effectively. Actually I was graded on a scale that messured how close to doing this perfectly I could do this. Talk about pressure. This cert was tedious and my focus had to be on point. I learned alot and I am coming back better!

I aim to be the best fitness instructor in Austin.

So to you I promise effective training and attention to detail with everything we do.
I will get better and better everyday and expect the same from you.
If you train with me... you will be in good hands!

Couldn't Settle!

This is a song that came out when I was in Highschool when Making decisions that were going to lead me into a successful future was supposed to be of the most importance.
I had been hearing messages through music that were similar to what this song is relaying for years and years.
In my life I heard work hard and make the grades. All that matters is that you get a good job that will pay you.
I struggled in between the thoughts of doing things or living at places I hated. Some people who I love dearly told me that life will make you do things that you don't really want and that you don't really have much of a choice.
I could never grasp that. Even though for many years I had no real answer, I knew that I could not pursue a better future doing things I never loved.
I stuck to close people who I knew I could learn from and once the time was right my wisdom would guide me in the right direction.

It worked! Now I can do, be and live and have whatever I'd like.

Out in Cali

Wow! I get on a plane and immediately my head is clear. Getting away for a second is always key to help you realize what exactly has happened over the period of months and months of blinders down type of work.

Building Crossfit Central has been an amazing journey! I cherish the opportunity that I've had to be apart of it.

I have an opportunity this week to attend my 7th Crossfit Certification. This time with nothing in mind but to get my Level 3 title as an instructor of this fitness phenomenon!

I remember going to my Level 1 and 2 certs so vividly. I had no clue what I was getting myself into. Now I feel like I'm coming to see my Crossfit family! This is what I do and a continued Expedition of my ongoing journey to bring more and more people to the eye opening experience Crossfit is.

Crossfit and I will Revolutionize the Fitness industry!

I am Crossfit!

Breathe!

It all good!

I will never understand why people overdramatize things. If everyone could just learn that everybody is good and has good intensions, than they would never question the goodness that is within them.
Obviously people make mistakes but why let something little make such a huge impact.
Our friends, family, and relationsionships are goodnesses in our lives and we must learn to appreciate them at all times!

Doing your own thing.

The last few days I've had a great opportunity to train a student that attends UT who has been doing Crossfit on his own for the last several months. I know that a whole lot of people are doing this now more and more. I believe this is a great thing and is in a very large sense, one of our main objectives. We want to see as many individuals stepping out of the way of the big mirrors and the silly cadio/ calorie burning classes at the big Globo Gyms and start doing efficient functional exercise in there homes, at parks or neighborhood schools.
Everything about what we do is to enhance the quality of peoples lives through better mobility.

With that in mind, there is a major component of Functional exercises that is a must when a person is performing the movement that is called technique. Crossfit.com is attracting a whole lot of attention from a whole lot of arenas especially in the fitness industry. Unfortunately some of this attention is negative because of the thought that our workouts are unsafe.

I must admit, when people who are not well taught in our training styles and understand the importance of our safety first approach, will likely risk injury through inefficient technique.

The young cat I have been working with had some serious red flags with some of these movements, especially as he attempted heavier loads. Without my guidance he could have been up shit creek by over challenging himself to do something he is not yet ready for. Luckily he knew this possibility and decided to come in for the training to get him in the right track to success.

My job is not to run around the gym and call everybody a pansy for not working fast enough or lift heavier weight. When they need that encouragement I will but I will always prefer to see sound quality training that will support quicker results.

If anybody in This city is Crossfitting on your own, I commend you! I do however you coming in to our gym to learn our elements of training to get you on a better path to the results you seek. Our intro Crossfit program is something I believe is a give away to anybody seeking better fitness. We charge a Tenth of the cost of a Crossfit Cert and deliver as good of the instruction that you would receive at one.

All I know is that if you do this stuff... Make sure you understand it!

Upper, Lower and Core Strength

This is me holding myself in a Flagpole after the UTB yester. John had a supper close shot so you can't see my feet. The hold didn't last that long but it was legit non the less. Randal has me inspired to get my gymnastic strength up. I will be aiming to hold this and a unassisted hand stand for 10 seconds a piece. I am also working on my back lever on the rings. The crazy strength these moves require is held by very few people but I will not count myself out of the possibility of obtaining it. This stuff is sick and I'm out to catch myself up on these weeknesses.