Killing It!

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.

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.

Load it Up!

Crossfit Central has been built with an attempt to stay loyal to the needs of our clients. As coaches we have aimed to provide to your needs as we've grown. We didn't want to do to much to fast and I feel like that has allowed us to maintain stronger working relationships with you all as clients.

Starting a Barbell program has been something that I have thought about doing for about a year and a half now. I wasn't ready to do it for the sake of allowing enough of you to built a general base of well rounded fitness first. I also felt the need to hold off so that I myself could be ready to take on the responsibility to focus this very specific type of program will demand.

Crossfit is a training program that demands much out of all 10 of the physical skills of human performance. It is also a program who's best athletes have a tremendous amount of strength and power to compliment their endurance and speed.
Over the last 6 months I have watched almost all of our coaches make major improvements in their overall fitness by increasing strength. Every single one of our clients needs more out of this realm as well.

This has led me to decide that the time to do a Barbell Class is now! This program will be a specially Program and limited to only a few people. All who do it will receive the best instruction to improve on these movements and set up on a program (Additional Workouts included) which will lead them all to a destination of improved
Strength, Power, Coordination, Balance, Agility, and Accuracy.

Tuesday, March 17th will be the kick off date. I will hold 2 classes (7am and 6:15pm)
which will be an hour long. The Program will be 6 weeks in length. There will be a Limit of 8 people per group. Olympic and Strength Movements will all be focused on.

Contact me if you have further questions, or Sign up Online Now!

Barbells are my favorite

 

As of the Last 6 Months I've been writing up the workouts that all the Crossfit Classes will do before the new month starts. Carey writes up the womens only after she see what equipment we will be using so that all classes will be able to utilize all the equipment. I enjoy doing this because I love the idea of creating a diverse program for all the client who will attend 2, 3 or 5 days a week in the gym.

I do have one confession however, and that is I love to use the barbell. Each month I have trouble with the fact that I cannot use the barbells as much as I would sometimes like because the womens classes will need to get to use them too. There is just something about that amazing peice of equipment that I truely love. I do not believe there is a better tool in Fitness that can give you the benefit that working with a barbell will.

I think about the possibilities of what you can do with the barbell... Powerlifts, Overhead Lifts and Olympics lifts all require such disipline physical mechanics that it is amazing to see the difference in a person with great form do something that somebody of equal strength and size who does not have good form cannot do.

This tool should definately be something that you should find, learn how to use, and implement into your training program.

My new favorite spot for any of you seeking out some equipment is Play it Again Sport. They have really good products at very reasonable prices.

Strength

 

Crossfit's approach is total fitness. We have no niche. We do not specialize in anything. That is why we do not believe it is possible to really be "FIT" with any limited scope of training.

One component we train, and take a whole lot of pride in incorporating is strength. By no means do we aim to be the strongest lifters alive, but we do lift intentially heavy. Today we are getting off the track and cycles and hitting the gym for a day of raw and boundless strength testing. We will not get our heartrate up to try to burn alot of calories. We will not see if our lunges will colapse today by moving faster than we ever have. We will simply pony up with one heavy ass barbell, get set in a solid position, and see what we got for on rep!
Are we stronger than we were 3 months ago the last time we did Crossfit Total? That is all that matters today. Strength is a vital component of Crossfit Training. We will not shy away from lifting heavy at our gym. We are a fitness program and any program that promotes fitness without adding strength is missing the boat.
A strong body is a much healthier body in the long run. Just look at any runner, cyclist or triathlete who has neglected it and is over 45. I promise you catch-up is the only thing they are doing to try to regain their health.

Come and put on some muscle with us... I promise it is OK!

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.

Bench Press again

 

Once apon a time I did bench press 3X a week. Over the last year I can count how many times I've used a bench on one hand. It's known that its good to have a good strength base to make yourself a stronger Crossfitter. Obviously if you don't have the strength rep out 20 pullups or 30 good push-ups, then you will likely not do really well at a big Crossfit competition.

Here is what is funny though. I currently lift less often with heavy weights but have seen major strength increases even with something like bench press. Funny how the power of using only you body weight with enough pushups, pullups, squats and ring dips can results in something like that.

I am however happy to announce that the benches are in and if you come workout with us often enough, you too may be able to have a chance to use them once about every three months.

Strength is specifically the allowance of what your mind believes in!

Think strong and you will be!

Another Level!

Finally, I have hit a New PR that I have been planning on achieving for over a year. Lately I am entirely focused on hitting new levels of fitness. I am doing things with my lifestyle that are having a direct impact on my performance. My strength is improved, my endurances is better and my recovery is quicker. PR's are going to be more and more common in my training.

This is me Pressing 200lbs. It took me some time, but I finally achieved it!