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?

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

Abs anyone?

Randal Setzer and I Gettin some at the CrossFit Central facility at 6:30 am. Carey through together a tough workworkout for us to sprint through. Just what it takes to get the day started right.

15 Kettlebell Swings
25 Situps
15 Med Ball Cleans
25 Situps
15 Pushpress
25 Situps
15 Pullups
25 Situps

We finished it out with Barbell Hangclean work

CrossFit Central & Regional Affiliate Seminar

Wow! What an amazing weekend! When i first started to train with the Crossfit approach, I never could have guess what would all come about from it. In the beginning it was just me pushing myself more and more in these workouts because of the relentless mentallity to finish what I started that they forced me to maintain. Anybody that saw me looked at me like a crazy madperson with no sence what so ever. I didn't care then, and I am so greatful now that I stuck with it.

Going to my first certification was an eye opening experience for me. Not only did I meet many dynamic individuals who had the same type of no nosence, get it done no matter how bad it hurts mentallity, but I also saw the support base from them that makes what we do so much more meaningful. With CrossFit, the leaders understand the aspect of community building and relationships that plays the crucial role into the importance of the Crossfit Method being the best way to train physical fitness. When you go to California Crossfit, you know to expect kick butt workouts and a awesome time with great people.

This Saturday we were able to bring that same feel to the regional affiliate seminar here in Texas. I'm greatful to all of the TX affiliates who came out. You are all amazing and i'm excited about the future growth for Crossfitters to our state. So all involved; Crossfit Plano, Crossfit A&M, Crossfit Houston, Crossfit Champions, and of course Nicole from Crossfit HQ... Thank you for making your way to Austin so that this seminar was allowed to be possible.

Also, all the presenters; Texas Parkour, Dynamax Medicine Balls, Dave King and Trigger Point Technologies... you were all outstanding.

The Fittest People in ATX

Last weekend I had the privelage to attend an outstanding clinic that was put on by Texas Parkour. You want to talk about the amazing and unbelievable capabilities of the human body, these individuals are constantly pushing the envelope to prove human potential. Crossfit Central and TX Parkour have made a union in order to work hand in hand to deliver new vehicles for people to strive forth and add new belief to their lives. It is amazing when you begin to understand exactly what it is that causes one's self to set limitations on what they can or cannot do. You see, it is up to you to free your mind so that the real abilities(physical and mental) you obtain can begin to shine forth. Every single man, woman, and child is gifted in their own way. I believe that we will all come to realize that so that we may use ourselves for the greater good that this world so desparately needs.

http://texasparkour.com/

Thanks Randal, Matt, Tim and Jeremy for a Great clinic! You guys are amazing.