Jassin on blast

Jassin when he first started

Jassin is one of the fittest members at Crossfit Central. His drive for excellence during the WOD's has him posting top times every AM class he does. Since the middle of last year Jassin has been on a journey with Crossfit Central. To ensure he reached his weight loss, and fitness goals he took part in our Spartan 300 Challenge, and now he is part of the I am Crossfit program.

Jassin has seen a dramatic decrease in body fat percentage, as well as improvements in his overall fitness. With no end in sight, he intends to stay focused on his nutrition and workout program. Jassin, on behalf of Crossfit Central, congratulations on your success.

After some months of hard work that have not gone unoticed

Learning from Others

This past week I am reminded of how we can learn so much from the people around us. I am refering to any quality or trait you see in somebody else that, for some reason, has you admiring that about them. It could be the way the way they speak to people, their composure, or maybe their ability to always give great advice.


I recently did a partner WOD with Coach Lance Cantu, one of the fittest coaches at Crossfit Central. I knew he would push the threshold of intensity, which was just what I needed. We were lucky enough to engage in some friendly competition with the noon class, as well as Coach Carey Kepler, and her husband Kris Kepler. The Keplers took the win with excellent teamwork, not to mention they are both super fit. Pic below of how they made the "Barbell Fly". Being around a group of fit
individuals constantly reminds me
to elevate the standards of fitness anytime I get a chance.

"Positive peer pressure to do the right thing"
The quote above I got from Jeremy Theil at our last meeting. To recieve positive peer pressure, you must surround yourself with positive peers. Going through college I was surrounded by many peers, most of which applied peer pressure to do things I wasn't interested in. Not that they were negative, it just wasn't the direction I was headed in my life. For that reason, my mindset and outlook on life were different then my friends. For me, positive peer pressure has no pressure at all. Pressure (or resistance) did not occur in my case. Eveything just clicked.
I recently moved in with Coach Michael Gregory, and Coach Lance Cantu. Being around them on a daily basis has me evaluating, and redefining myself as a person. The positive environment we have around us (ie..the gym, our clients, other trainers) breathes productivity. The day to day things I never though about doing, I do now without thinking about. Anything I once thought was difficult is now simple, and the future I was looking at through a blurry lense is now becoming more clear. Nothing is impossible, and everything is relative.

A Few Hundred Words, but None in Sight

Crushing My Weakness in '09

One of my goals for 2009 was to have a "Top Notch" OH Squat by the end of the year. I love concept of the movement, my body just doesn't love moving like that... yet. The lack of flexibility in my chest, shoulders, and back cause me to OH Squat inefficiently. I neglected this movement last year, and as a result my flexibilty has not improved.

No sooner than I wrote the goal down, Dot Com posted OH Squats 3-3-3-3-3.
I started with PVC and did numerous reps, then moved to the barbell and did the same. Here is a video of my last set of 3's at 115. Weak, I know. The weight doesn't fill heavy, just awkward squatting that position. I tend to hold the bar slightly behind the spine because I had a tendency to fall forward with the bar when first learning the movement. An easy fix though. I will OH Squat over 200lbs by the end of the year, one rep or three, it will happen.

Lets develop your weaknesses today. Contact me for coaching on specialty work or training, I'd love to be of assistance.

Doing Bigger Things

These past few months have been some of the most dynamic in my life so far. I have found home in Austin Texas since graduating from school in December.

My focus and vision for 2009 has separated its' self from all other years in my life so far. The excitement surrounding everything in my life has me anxious for what is to come. The environment I'm in is vibing on another frequency..its the beginnings of synergy.

So far in 2009, Crossfit Central has given me the opportunity to take on my own indoor Co-Ed Crossfit classes. Want to train with me? Check out the 5:15pm, and 8pm Co-Ed classes, or contact me for Personal Training.

Ryon, the newest member of Crossfit Central, and the 5:15 class is ready to push the limits of human performance. He is a fast learner and a workhorse...a lethal combo (shown here doing a kipping KTE).

Last week, on Thursday, Tom (his hand in pic on right) did 15 kipping pullups in a max effort after the days WOD. He shows up 3 days later on Monday and knocks out 20 pullups in a max effort. The Price? I think you can see it. Effort like that will always have a spotlight on it, but only few walk into the light.