John Del Peral

Happy times for "Happy Hour".

2012-02-01T11:25:00.000-08:00

Recently Allison, a member of my 5:15pm "Happy Hour" class, gave birth to her 3rd son Case.
In fact, she came to class and worked out on the day she gave birth to Case! This is her pictured center, next to myself and Dr. Reue...the Doctor delivering her baby. Her WOD just happened to be "Nicole": AMRAP in 20 min of 400m Run and Max Pullups.

Allison's Success Story

No scaling for this lady, she was cranking out unassisted pullups 3 at a time!

Actually, throughout the 9 months Allison scaled few things. Handstand walks and olympic weightlifting were all apart of her training regime. She was even a top finisher in most workouts up until the halfway point of her pregnancy!

Allison, we wish you a speedy recovery and will see you soon in the gym crushing workouts again!

Oh, Pyrros....

2011-11-08T16:55:00.000-08:00

This was one of the first videos I watched for Olympic weightlifting when I first got into Crossfit.

It's of Pyrros Dimas training. He weighs about 175lbs in the video and does a 375lb power clean at the end! Inn the words of Travis Holley...this guy is silly strong!

Learning the butterfly in MAY '08

2011-10-27T18:41:00.000-07:00

I wanted to learn this move bad back then! Anybody else feel that way about the butterfly pullup?

Practice, practice!

Now this is the Epitomy of Easy Day folks..

2011-09-30T10:16:00.000-07:00

Matt Lowe, USA Swimming National Team Member

2011-05-21T16:58:00.000-07:00

Now I see you...

Now I don't!

This is Matt knocking out a 48in box jump with ease.

A world class athlete (swimmer), and he is just now tapping into his athletic potential. His strength gains have been fast. It will be scary when he puts this engine in the water for a real test run!

Matt, in the comments section, post what success you have seen from our training. Would you recommend it for other swimmers?

Inspiring, Legit

2011-04-01T16:01:00.000-07:00

Typical Meals for Me

2011-01-24T08:42:00.000-08:00

I Am Crossfit participants:

Here are a few examples of the meals I eat throughout the week. The portions are usually larger so I can have multiple meals from it.

Breakfast:

Usually includes- Bacon, meat (ex. turkey, sirloin, etc.), kale or spinach, zucchini, squash, onions, mushrooms, and eggs! I top with mustard most of the time...hey, don't knock it till you try it!

Din Din:

Usually meat and veggies! Brussels are done in a pan with olive oil, and asparagus is baked with olive oil and other seasonings. Protein choice of the day was backstrap.

My nutrition is specific for my goals. Your diet should reflect your goals as well.

Having Fun @ CC.

2011-01-13T16:41:00.000-08:00

Staying Dedicated: Jeff

2010-11-23T08:14:00.000-08:00

Lean Turkey Challenge success is fairly simple to achieve. Stay the course for 6 weeks and get your results.

Jeff, lost 10lbs of fat and 4.7% body fat with nothing more than hard work, and dedication to his goals.

With this kind of success before the new year, Jeff will steamroll 2011!

It was great working with you Jeff!

With intention I go.

2010-11-15T08:34:00.000-08:00

My Feet Hurt.

2010-10-19T06:58:00.000-07:00

Top Secret: How the great athletes do it.

2010-10-13T09:51:00.000-07:00

Mo' Mobility

2010-08-24T11:57:00.000-07:00

Your nutrition is tight. Your strength and conditioning program is working. You have lost weight, built muscle, and on the path to a new you. But something is wrong. You can't quite tell what holds you back during workouts. Why am I not getting stronger? Your like a Ferrari with the hand brake on, something's not right!
Why are some movements more difficult than others? We, as the coaches, have taught these movements to you every time you set foot into the gym. Is it a skill issue, or maybe a lack of strength? Or, could it be a mobility/flexibility issue?

For the most part, our clients understand the movements we teach, but simply CAN'T get into the position we as are asking of them. Years of poor posture, overuse injuries, and lack of functional training can all play a role in this. Treating a mobility/flexibility program as serious as you take your nutrition, weight lifting, running etc.. can lead to you ridding yourself of nagging pains, the ever-so important prevention of injuries, and enhancing your performance through new found ranges of motion. Wouldn't it be nice to get into your dead-lift set up and not feel like your hamstrings were going to explode out the back of your leg? With your current strength and new mobility you'll be a ticking time bomb for setting PR's. I was able to take my 135lb OH Squat to 205lbs, thanks to a more mobile shoulder girdle.

Let's face it, we use a lot of energy just trying to get into a position required for an exercise. ex: the bottom of the Overhead Squat, even worse..the bottom of a single arm overhead squat.
Imagine your body and movements if you had no structural disadvantages. How comfortable would it be at the bottom of the squat, or to hold a barbell directly overhead without grimacing? I was once in this position and it pissed me off! I was done being injured, done not being able to do every exercise, and was ready to put myself in a position to succeed in my overall health and fitness program.
After 3 back injuries ( 2 lumbosacral sprains, 1 bulging disc in upper back) took 4 and a half years of living my life the way I wanted too, I promised myself that I would never end up in that position again! This took me on a journey to create an upperbody/lowerbody mobility program that I could follow that could prep me before and after workouts, do on my days off of training, and allow me to see physical results.

You need to be in this if:
-suffering during workouts aggravates you enough that you want to do something about it!
-you can't touch your toes
-can't squat because hips are tight (those hamstrings/glutes!)
-have tight shoulders (can't put your arms over your head easily!)

I will be starting a 4 week Mobility/Flexibility program. Each group can have up to 3 people, and requires you to commit for the 4 weeks (8 classes).
Days and times: Contact for availability.

Cost: $600 for one person, $325pp w/ 2 people, $250pp w/3 people.
Space is very limited. Email me @johndelperal@crossfitcentral.com to reserve your spot and with any questions.

Change your view, change your perspective..

2010-08-20T08:27:00.001-07:00

Put your self in a different position to capture a different moment.

Click photos to enlarge.

2011 Crossfit Games: Event 1

2010-08-19T09:00:00.000-07:00

Thanks for showing this to me Jess! They say your supposed to train your weaknesses..well, here we go!

Shining light is my intention

2010-08-16T08:55:00.001-07:00

Michael's 1st Day

2010-08-10T14:55:00.000-07:00

Monday was Michael's first day. This was the aftermath. He will be a good fit for the "Happy Hour" crew.

The Hangoff

2010-08-09T14:37:00.000-07:00

PrimeTime Guys

2010-08-02T12:36:00.000-07:00

Richard:
In 30 days..lost 23lbs..30 days after that he lost another 21lbs. 44lbs in 60 days. 232lbs to 188lbs.
He lost a combined 16in off his hips and waist, and over 31in. on his whole body!

Scottie: In 30 days lost 23lbs...30 days after that
he lost another 17lbs. 40lbs in 60 days. 248lbs to 208lbs. He lost over 26 full body inches!

These guys first came to me looking to get into shape. They soon found out they were in for much more.

These guys took on a complete nutrition overhaul, a mobility/injury prevention program, as well as 3 days a week working out with me! They always show up with a great attitude and bust their tales everyday.

These results are only the beginning for them.

Scottie developed much needed flexibilty/mobility over the past few months.

The after math of hard work, great eating habits, and accountability.

I am opening up my schedule to take on 2 new personal training clients who desire these kinds of drastic results. If this is you and you want to take the challenge, or you know someone who would greatly benefit from this, email me ASAP.

***If your not serious about change, then don't contact me..this isn't easy.

"Happy Hour"

2010-07-26T10:51:00.000-07:00

So the legend goes as so..

A guy misses Crossfit class one day, more specifically a 515pm class with JDP. The next day the coach asks the guy, "Hey, where were you Monday?" The guy says, "I went to Happy Hour after work." The coach chuckles and says...What?!.. this is "Happy Hour"!

So the legend began..

This past Sunday, Tom (left)and wife Heidi (not pictured), threw the "Happy Hour" crew a good ol' pool party!Fajitas, drinks, music and frisbee's were in full supply as everyone enjoyed the atmosphere.

Tom is one of Crossfit Central's first three clients! We are grateful for Tom's long time hard work, and support of the gym. Thanks for everything!

Don't tell anyone in the class, but we have a 100 Burpee "buy in" today before the workout! (too much dessert yesterday!) Haha, I'm just kidding! They already know...

Another Rockstar..

2010-07-05T11:50:00.000-07:00

Kind words from the lovely Allison:

After my first son was born in 2007 it took me 9 months to lose the weight I gained while being pregnant. This past July I had another sweet baby boy. In September I joined Crossfit with the initial intention of losing the weight from my second pregnancy. I wanted to get back into shape faster than the 9 months it took me the first time. Little did I know that not only would I lose the weight I gained while being pregnant but during the next 3 months I would redefine being "in shape" and completely transform my body.

In my life prior to Crossfit I had always battled my weight and my self confidence. Although I have been an athlete my whole life and I have always considered myself relatively fit it took hours upon hours at the gym to achieve the minimal amount of result I would get. In the end I was never truly happy with how I looked physically. I was a yo-yo dieting expert having tried every fad diet out there and always ending up right back where I started. I was a diet coke addict. I ate bad and I felt bad most of the time!

Since joining Crossfit I'm more fit than I've EVER been. I'm in better shape now than when I was a two sport athlete in college. I'm lean and fit and proud of how I look. In my life before it was always a "hassel" to work out. I would have to drag myself to the gym and if I could come up with any excuse not to go it was SO easy to skip out! Now, I not only don't want to skip a single Crossfit workout, but I can't wait to get there!!!

To date I've lost 27 pounds and 7% body fat (baby weight and then some!!). I've lost inches, dress sizes and cellulite and and gained energy, enthusiasm and confidence. I've gone from a size 8 to a size 4. I've achieved more physically than I ever thought I was capable of. I feel so good and I am so amazed by the things I can do. Yesterday I did 10 pullups without a band!!!! 10!!! I walk into that gym and meet every challenge they give me head on, and I know for sure that I'm going to give it EVERYTHING I have! JDP's 5:15pm class is an inspiring place to be. All the people in that class including JDP and Travis are some of the most supportive and hardworking people I've ever met!!! It's always a pleasure to be in their company! The Crossfit community in general has been so supportive and encouraging. They believe in me and help me find in myself what I am capable of.

Crossfit has truly been life changing for me and I talk about it all the time. I can't help myself. I just want as many people as possible to know what an amazing thing Crossfit is and what it has done for me.

November of last year..

2010-06-29T14:16:00.000-07:00

Natalie weighed 148lbs and was 33% body fat. Unhappy with her situation she joins Crossfit Central and lands in my M/W/TH 730pm class.

A hard worker, Natalie tried her best and overcame many hardships found throughout our workouts. Push ups from the hands and toes, running 800m for time..4 times in a row without stopping..and doing a single unassisted kipping pull up all found their way into Natalie's bag of accomplishments during her short stay with us at Central.

Along with her increases in strength and running, she picked up some other bonuses along the way. She is currently 120lbs and 22% body fat. Giving her a total loss of 27lbs, 11%body fat, and 20 inches! Natalie's focus and determination will only keep giving the strength she needs to keep making everyday an "Easy Day". Good luck in Oklahoma!

Power Training

2010-06-21T11:34:00.000-07:00

Check out Griffin building speed and power with heavy sandbag cleans. Since the start of his training June 7th, he has noticeably increased his his throwing ability, throwing a touchdown in every series of a recent 7 on 7 game against top rated schools.

Here he is building great lower body explosiveness with the prowler sprints!
These are two great exercises for any athletes needing to build more speed and power for their sport!
Go get em Griff!

Serving Up Super Sizers!

2010-06-08T16:13:00.000-07:00

America is still getting served up by America. School yourself up, America.

Check it out.

24 Day Challenge

2010-06-07T12:06:00.000-07:00

Just in time for the summer, Advocare brings you the 24 Day Challenge.

The challenge is designed to help you lean out, tone up, and create good eating habits over the course of 24 days.

If your apart of the group embarking on the journey over this next month, remember kickoff is tonight, 7:45pm @ RunTex on Lake Austin Blvd.

If you didn't sign up to the current 24 Day Challenge and your interested contact me for details.

I'm still I'm still an animal!

2010-05-28T08:44:00.000-07:00

Lazer Focused

2010-05-27T10:10:00.000-07:00

Fully invest in your goals.

Full Speed Ahead!

2010-05-26T10:55:00.000-07:00

Quick update on my status!

I have been M.I.A on my blog for quite some time now, I apologize.

The good news is I am super excited about this year and all the great things that have been happening.

It seems like everytime I turn around someone's success is being celebrated! Weightloss, greater performance, to clients who have quit smoking (I have had 5 this year!), it's all fueling the fire. The fire that allows me extend myself to others.

A couple of things to look forward to that are right around the corner:

- a new blog, a new brand, the same purpose
- a bunch of videos
- 24 Day Advocare Challenge (result guranteed or your money back!) Just in time for the summer!

Follow me on twitter, I'm new to it!

Part 2 of Pullup Challenge!

2010-03-24T07:43:00.000-07:00

Part 2 of Pullup Challenge. It's now the newbies of the 5:15pm class turn to try and beat the numbers the vets put up... tell me who won!

Pursuit of Excellence

2010-03-20T19:10:00.000-07:00

In the pursuit of becoming a better trainer/coach/athlete, this path month I attended a Kettlebell Certification and an Olympic Weightlifting Certification.

(Pic Above) Jeff Martone and myself at the end of day 1 of the cert.

I thoroughly enjoyed this KB cert. Martone's style of teaching is very simple, yet effective. He has great teaching cues. An expert in his field of Kettlebells and it showed.

Favorite quote from Martone the entire weekend:
" When squatting, you don't wanna look like a dog in the middle of the field taking a crap"...I'm still laughing from that one!

(Pic) Coach Burgener and me.

The other cert I was fortunate to attend was Olympic Weightlifting with Coach Burgener.He is a very passionate human being with a very simple coaching style as well. He was able to break down oly lifting and explain it in a way I hadn't heard before. Great expert to be around!

Today I finally purchased a pair of Olympic Weightlifting shoes. I won't have to borrow yours anymore now, Zach, haha!

I'm eager to share the knowledge I've gained from these past two certifications. If you know of anyone looking for training, send them may way!

Maxin and Relaxin

2010-03-17T08:40:00.000-07:00

The days are getting warmer and everyone is feeling great. Check out this clip of Tom and Mark, long time clients of Crossfit Central, hanging out after class going for max pullups!

Stay tuned for Part 2, where 2 rookies Daniel and Jason, try to beat Mark and Tom.

Success story!!

2010-02-26T17:41:00.000-08:00

A mother, a wife, and a crossfitter, Natalie Renfrow's future is looking bright! When she first started attending my M/W/TH 7:30pm class told me she couldn't even walk up her driveway without getting slightly winded. After a lot of hard work and dedication to the program she is now racing through 800m runs for time and dropping inches! Her husband Garth has seen similar success and is on his way to getting ripped!

Check out these before and after photos and see what Natalie had to say about their success thus far.

Keep up the hard work Natalie and Garth!!

All I need is within me now.

2010-02-17T06:58:00.000-08:00

Move with certainty and strength..

Walk as though you are storming through limitations..

It only takes one minute to change your mind.

Sicfit.com....

2010-02-10T13:07:00.000-08:00

check it out...it's like the youtube for fitness videos.

With a future so bright...

2010-01-25T08:33:00.001-08:00

it's a sunshine world.

Kiss the Moon

2010-01-23T10:42:00.001-08:00

You will, if you want too.

Say it is so...

2010-01-14T11:39:00.000-08:00

and it will be.

Yeah!

2010-01-12T11:17:00.000-08:00

Create Energy and Momentum for Yourself!

2009-12-16T14:22:00.000-08:00

The highly anticipated 30 Day Challenge is back! I have received several emails asking me to hold another Challenge, and after the success of the last one I am excited to announce this next Challenge. This is limited to 3 people and will sell out! Who will be the lucky few to get in?

I'm making a special holiday offer with this as well. Details below!

I will be opening slots in my schedule for 3 people to participate in a highly intensive 30 day, results now, habit changing training program. Results vary, but are not limited too THIS.

Why Am I doing this:
Simple, it brings me joy to work with people who want to change their lives. Having a personal coach to hold you accountable for a month is a great way to do it. I am fortunate to have this for the New Year, and I'm excited to see how much I can accomplish. Knowing how much success someone can see from this program it excites me to offer the service. Will this be an easy 30 Days, no. That's why I admire those who take the Challenge.

Who is this for?:
Any current clients, or any person who is currently dissatisfied with their current lifestyle, situation, health, athletic ability etc. Skills training to weight loss, this person knows they need a personal coach to help them make the change and reach their goals. This person wants to be challenged and wants to be held accountable for their success.

What is included?:
-Pre and Post body assessment including: girth measurements, percent body fat measurement, before and after photo
- Before and after fitness assessment
- Custom exercise program
- 30 Days of nutrition guidance (What to eat and when to eat it!)
- Mandatory food and workout logging
- If not satisfied with training , a money back guarantee

When does this start?:
The week of January 4th. Will last 30 days.

***Limited Holiday Offer***
Sign up and secure your spot with payment to 30 Day Challenge before Friday the 18th at Midnight, and receive the value of 2 sessions subtracted from your total. That's 2 free sessions! Secure your New Years resolution today!

For more information:
Contact me, John Del Peral for a free consultation at johndelperal@crossfitcentral.com or call 817.729.7068.

30 Day Challenge Succes Story: Lindsay Spurck

2009-11-23T08:26:00.000-08:00

"Before this challenge I was "content" with my fitness level and regime. I was doing Cross Fit twice a week, running four times a week, eating a diet of primarily healthy foods, but I wasn't seeing the results I wanted to.

As a competitive person by nature, I was drawn to Cross Fit because of the ability to compete at each work out. However, I found I wasn't challenging myself as much as I could because of mental barriers I had created. Though I started back in May there were still movements and techniques that were very foreign to me, and I would opt for modified versions to prevent failing at the Rx work out. For example, I would opt to do pull ups with a band because I knew I could get over the bar that way, rather than trying to do them with the kip because I wasn't exactly sure how to do it. This challenge gave me the one on one training and attention I needed to really perfect my form and give me the confidence I needed to excel.

I have seen great results with this challenge, not only in my measurements and the way my clothes are fitting, but primarily in my performance at the gym. I'm doing push ups on toes, chest to ground every time (well, except for maybe Angie) and getting my chin up over the bar on pull ups sans band.

If you're looking to "up your Cross Fit game", I would definitely recommend taking on a 30 day challenge. You'll be pleasantly surprised with how a month of hard work can affect your outlook, your performance, and your figure :)"

Lindsay lost 7.3% body fat, and 4.75 inches from her body in 30 Days.

30 Day Challenge Success Story: Jessica Kasper

2009-11-18T07:23:00.000-08:00

"Before taking on the 30 Day Challenge, I knew I wasn’t challenging myself enough. I knew every CrossFit workout was still really hard, but I wasn’t seeing much improvement anymore. I stayed in my comfort zone and picked weights that I knew I could do-that didn’t scare me too much. I always did pushups on my knees and was scared to try the heavy stuff. So, Lory, Lindsay and I from Crystal’s 7:00pm class convinced each other to sign up for John’s 30 Day Challenge. I was scared and knew it would be tough, but I also knew that it would be much more fun if all of us did it together.
We formed our own support group and discussed our nutrition ‘wins’ and ‘fails’, and vented about how crazy tough the workouts were. The past 30 days has forced me to reconsider my mental boundaries. I have done so many things that I did not think possible (in each and every workout). John pushed us right out of our comfort zones immediately (we didn’t have a choice), and he never looked back. The workouts were challenging physically (which I was prepared for) but they were just as challenging mentally. This helped me to create new positive internal dialogue during my workouts, and I gained confidence looking back at my achievements. I learned more about eating clean Zone/Paleo nutrition, and I have grown accustomed to this new healthy way to eat. I learned that Halloween, weddings, and other social nights with friends can still be fun even without a single alcoholic drink! I now know how to take my workouts to the next level, and feel better and stronger than I have in years! I lost more pounds, inches, and body fat than I thought possible in 30 days. When I started CrossFit in January 2009, I was 29.5% body fat, 30 days ago I was down to 24.2%, and today I’m 17.7%!! If you’re stuck in a rut with your normal routine, want to finally see some major results, or just need a little extra push to help kick start some new healthy habits, the 30 day challenge is for you. But come ready-it’s no joke!"

Results:
Lost 7.6lbs, 7.5inches, and 6.5% body fat in 30 days.

She added 2 extra workouts a week with me in addition to training with Coach Crystal.

And among the many things Jessica can do well, she is definitely cranking out those pullups!

30 Day Challenge Success Story: Lory Conte

2009-11-16T10:55:00.000-08:00

"Before taking on the 30 Day Challenge I was active in a 7:00pm Crossfit class but I was still doing push ups on my knees and couldn't crank out a pull up. I had started fiddling around with nutrition after reading Melissa Urban's blog (http://www.urbangetsdiesel.com/) but needed extra help on what was specific to how many blocks I should consume, P/F/C measurements and all of that science-y stuff.

I really really wanted to do a pull up without a band! For about a month before the Challenge the women in my class and I would stay after to work on pull ups but I couldn't get my chin over the bar. I think I relied too much on the band for help and needed more practice on the swing.

Linds found John's blog post about the 30 Day Challenge and knew that she, Jess Kasper and I needed an extra push before the San Antonio Rock n Roll half marathon. We had recently been talking about too many nights of margs, chips and salsa and thought this would be a great opportunity to get back on track and dial into our nutrition. My idea had been to make a goal for us to run the half shirtless but once we figured out that it was probably going to be 40 degrees the morning of the race we thought John's Challenge would be a better solution.

I can do a pull up!!! Even though my max reps is about 3, I'm pretty pumped that I can do even one without a band! Before the Challenge I had tried to do some WODs prescribed but hadn't really succeeded. Throughout the 30 Days John didn't give us an option in what weight to use and now I'm used to grabbing the 30# DBs when before I think I was using the 20s. I'm now prepared to say more of "I can do that" rather than thinking of what substitutions I need to make.

I'd rec recommend the 30 Day Challenge whether it be on your own or with one of the CFC coaches. Thankfully, Jess, Linds and I formed a little support group to get through the days of cravings, bad food temptations and tough workouts but our CFC community has hundreds of different ways of motivation, support and encouragement. I was able to text John whenever I had a question about a post workout meal or even when I was tempted by candy at the office. Anyone who is looking for an extra push or something different should start the 30 Day Challenge today!"

Results:
Lost 2lbs, 3.6% body fat, and 6.75 inches 30 Days.

She added in 2 extra workouts a week with me in addition to training with Coach Crystal.

And she smoked her benchmark workout completing 30 un- assisted pull ups to finish the workout with a minute and a half to spare before the cutoff!

The next generation athlete..

2009-10-28T11:44:00.001-07:00

PowerPlant Athletics is hosting a Lacrosse skills camp with Professional Lacrosse player Lewis Ratcliff. You don't want to miss out on the opportunity to learn from an All-Star.

Spread the word!

Click here for more info and camp sign up

Flowing Leaves..

2009-10-18T19:11:00.001-07:00

Scenic Route

2009-10-16T08:41:00.001-07:00

Dust it for prints...tell me what you see..

The Prayer

2009-10-15T20:50:00.000-07:00

Unstoppable..

2009-10-12T08:56:00.000-07:00

Losing it...

2009-09-29T13:28:00.000-07:00

on purpose just to regain it ten fold. It will suck the life out of you..if you let it. It will breath new life into you if you go there. What others consider pain, you consider pleasure. The decision takes one second to make. Have any spare time? I do.

Next Year Starts Right Now

2009-09-22T06:32:00.000-07:00

Sold Out!!

Forget New Years resolutions and the "Next year, I'm gonna start" stuff. The time to make a change in your life begins today.

I will be opening slots in my schedule for 3 people to participate in a highly intensive 30 day, results now, habit changing training program. Results vary, but are not limited too THIS.

Why Am I doing this:
Simple, it brings me joy to work with people who want to change their lives. Having a personal coach to hold you accountable for a month is a great way to do it. Is it easy, no. That's why I admire those who take the Challenge.

Who is this for?:
Any current clients, or any person who is currently dissatisfied with their current lifestyle, situation, health, athletic ability etc. Skills training to weight loss, this person knows they need a personal coach to help them make the change and reach their goals

What is included?:
-Pre and Post body assessment including: girth measurements, percent body fat measurement, before and after photo
- Before and after fitness assessment
- Custom exercise prescription
- 30 Days of nutrition guidance (What to eat and when to eat it!)
- Mandatory food and workout logging
- If not satisfied with training , a money back guarantee

When does this start?:
Monday, October 5th. Will last 30 days, ending Tuesday November 3rd.

For more information:
Contact me, John Del Peral for a free consultation at johndelperal@crossfitcentral.com or call 817.729.7068.

Gets better Everytime ;)

2009-09-03T09:54:00.000-07:00

As I was coaching my classes yesterday, I was almost astonished by how many people were crushing their old deadlift max. Actually, I wasn't. The uncommon, of course, is common at Crossfit Central. I naturally grabbed my camera and snapped pics of their PR's. If your not growing, your dying!

Mallika:NEW 255lbs. +15lbs from previous max

Ryon : NEW 405LBS. +5lbs from previous max

Tucker: NEW 255lbs. + 25lbs from previous ma x

Ross: NEW 355lbs. + 60lbs. from previous max

AT: NEW 235lbs. + 65lbs. from previous max

Rich: NEW 325lbs. +80lbs. from previous max

John: NEW 295lbs. +10lbs. from previous max

Ricardo: 325lbs. First deadlift max ever.

Lauren: 205 . First deadlift max ever.

Ben: NEW 405lbs. Hasn't done max deadlift since sophmore year in high school. About a 100lb. PR for him he thinks.

Other PR's I didn't get a picture of:
Tom G.: NEW 255lbs. +10lbs. from previous max
Tony: NEW 265lbs.+10lbs. from previous max
Micah: 255lbs. First time ever.

The Big Mo

2009-09-02T13:13:00.000-07:00

Reverting back to basics. It seems as though I've always known what to do, and I wasn't doing it, well I was kinda, but not near great enough for my standards. Scary thing, a very disturbing thing for me as well.

Questions I answered today:

1) Have I stopped demanding more from myself than anybody else?
2) Am I dissatisfied with my environment?
3) Am I challenging myself everyday?
4) Am I facing fear eye to eye?

Try asking yourself these questions. Are you disturbed? Honestly, are you? Would love to see comments for this one.

Nagging Injury?

2009-08-27T10:05:00.000-07:00

Airrosti is the place to go and is the best therapy I've received so far! Airrosti treatments alleviate facial distortion around muscles to help resolve musculoskeletal injuries. What does that mean...for me it meant bring on the pain train!

For almost a year now I've had a pain surrounding my SI joint that I've had no diagnosis for. SI sprain was the closest thing. The pain did not shoot down my leg or anything, but it did severely impair my ability to walk, run, sleep, sneeze, laugh, sit on toilets..etc. Every subtle movement we do without thinking about, I had to put thought into and devise a strategy to accomplish. I went through this phase 3 different times over the past year. This was very frustrating for me. And even during the months when I had no pain doing everyday activities I was still unable to run or lift heavy things.

I went to a Chiropractor for 2 months twice a week and saw minimal results. I even did massage therapy in conjunction with the adjustments and still no dice. I was doing Trigger Point, Foam Roller, stretching...nothing was fixing me.

Jeremy Thiel attended 3 Airrosti sessions and was spreading the word about it's healing abilities. Knowing I was stuck with this nagging pain, he set me up with Dr. Ellspermann, the doctor who did his treatments.

After attending my first 3 sessions in 2 weeks I had gained more mobility and strength in my left leg/hip than I had the past 10 months. After my next 2 visits I had a dramatic increase in the ability to lift and tolerate heavier loads. I even PR'd on the Snatch with 175lbs....a move I had never done maximal loads with. Keep in mind that before this my heaviest OH squat was only 135lbs!

If you have any nagging injuries, no matter what they are, Airrosti can help you aleviate pain and resolve the injury. And they usually do it within 3 visits!

Breaking Records Daily

2009-08-16T14:02:00.000-07:00

Gotta love it. When someone does something others think is not possible. Best thing about it, he isn't done yet.

Awesome Video!

2009-08-08T12:59:00.000-07:00

This is crazy. I've done some cliff jumping before that I thought was high. Watching this guy up this high makes me nervous!

New Era

2009-07-17T15:07:00.001-07:00

A new era is upon us. Young athletes now have at their disposal what most of us wish we had when we were that age.

The next available camp for kids age 10-14 starts this Monday, July 20th. Those who attend develop an obvious advantage over their peers.

CLICK FOR DETAILS

HIT proves more effective again!

2009-06-25T11:26:00.000-07:00

Tabata Training for rats! High intensity training proves to be more effective for endurance training yet again!

Read: New York Times Article

Take A Shot..

2009-06-22T20:16:00.000-07:00

When was the last time you took a shot at something? What about a crazy shot, something no one else has tried or done, or even thought of? Do you always stay in the safe "zone", taking shots you know you will make? Or just taking the same one's everyone else is taking so when you miss it's not a big deal? Forgot how to be a risk taker, a dreamer, adventurous, a believer? Where's the faith?

Try being young again. Oh, your too old? You would believe that.

What do you Hope for?

2009-06-19T16:11:00.000-07:00

After losing his right leg to cancer, Terry Fox decided he was going to run across Canada to raise money for cancer research. For 143 days straight he woke up and ran 26.2 miles, that's a marathon by the way.

"The night before my amputation, my former basketball coach brought me a magazine with an article on an amputee who ran in the New York Marathon. It was then when I decided to meet this new challenge head on and not only overcome my disability, but conquer it in such a way that I could never look back and say it disabled me."

Cancer in his lungs forced him to end his journey early, running 3,339 miles by the last day.

"...everybody seems to have given up hope of trying. I haven't. It isn't easy and it isn't supposed to be, but I'm accomplishing something.

And you think it's hard to change your diet, show up to class consistently, or just change habits. If something is important to you, you don't buy into any excuses. None. Unless death is stopping you, YOU will forever hold yourself back unless you decide to change.

Feed the Rainbow?

2009-06-19T15:07:00.000-07:00

Crossfit Movie Preview!

2009-06-16T11:40:00.000-07:00

Inflammation?, Good!

2009-06-09T15:12:00.000-07:00

I have to admit, I have sure have been guilty of this...just a couple of pills to relieve the inflammation. But no more! I decided against taking NSAIDs at the beginning of this year for some reason. I could tell my body was telling me something. Now, I know the reason.

Read: Get off the Ibuprofen Peoples!

Why are grains and soy products so bad for us...?

2009-06-02T08:25:00.000-07:00

Find Out here

20 in 30

2009-05-28T12:04:00.000-07:00

I can still remember the day Frank (pictured left) came to the gym for his first Elements session. He was anxious to begin, but warned me that it had been a while since he last worked out.

High Knees, Fast Feet, Jumping Jacks...and we already had to take our first breather. We attempted several more times to get through the rest of the warm up, but too much time had passed and Frank was spent.

Deciding his only option was personal training we set up a Tuesday, Thursday, Sunday workout schedule. His first visit we did a full body, and nutritional assessment and decided to measure all numbers again 30 days later. He would have to food log seven days a week, and we were only working out 3 out of those 7.

With a sword in one hand and a shield in the other, Frank set out on a 30 day journey full of hard decisions. and gory battles with WOD's. He slowly built up his capacity to blow through the warm up with no break, then right into the workout with no rest. He attacked all weaknesses and made sure nothing got in the way of his goals. It wasn't too long before his co-workers began noticing the changes Frank was going through. Whether it was skipping out on the "All -You -Can -Eat" Indian food buffets, or shedding light upon those who were curious about his new lifestyle Frank has now become Crossfit. He embodies the drive it home, no excuse person who makes it happen for himself. Always ready for more, and pushing himself to expose all weaknesses.

The "After" photo.Which is really the before photo for his new beginning. Congratulations Frank! He lost 20lbs, 8% body fat, countless inches around his body, and best of all he made a lifestyle change during this 30 Day Challenge. Do you have what it takes to change your lifelong habits in 30.

Lebron loses game of Horse..

2009-05-19T12:12:00.000-07:00

Insulin Resistance is Worse than High Cholesterol!

2009-05-12T11:43:00.000-07:00

"Zero in on Health"

The Evolution

2009-05-08T11:19:00.000-07:00

I had a dream...

2009-05-05T11:20:00.000-07:00

one night that I could do a muscle up. This came one week after I got my rings for Christmas. My first attempts at a muscle up were frustrating. I remember wondering why I could not do the movement. I tried, and tried, but all my attempts ended the same way...me just pulling my head into the air! I couldn't get any higher and I had no idea what I was doing.
So, I decided to go home that evening and watch videos of people doing muscle ups to see how their arms and hands were pulling on the way up and transitioning into the dip.
A week later I had the dream. In the dream I was doing a muscle up from my point of view. I could see what I was doing! I understood how to pull tight to my body, down my rib cage, and transition into the dip. I woke up that morning a believer and I knew I could do a mucle up. Here is the video of my first attempt at a muscle up that day. (Thanks for filming Cass)

Here is my second attempt.

If you dream it you can see it, if you see it you can do it!

Can I help you?

2009-04-30T17:32:00.000-07:00

Warning!! This hurts!!

Remember, this is how not to Deadlift!!!

For proper deadlift form, click HERE.

Going Nude..

2009-04-30T16:03:00.000-07:00

with your feet that is!

"Putting your feet in shoes is similar to putting them in a plaster cast,' says Dr Hartmann. 'If I put your leg in plaster, we'll find 40 to 60 per cent atrophy of the musculature within six weeks. Something similar happens to your feet when they're encased in shoes."

Pic: Ethiopian Abebe Bikila on his way to gold in the 1960 Olympic marathon - running barefoot

Read: Are Running Shoes Pointless?

Running Down A Dream

2009-04-29T15:22:00.000-07:00

Persistence, Perseverance, Focus, Desire, and No Excuses

The Foundation

2009-04-23T12:25:00.000-07:00

I here time and time again about the person who works out so hard and can never lose body fat. "I've got this lower belly pooch that doesn't go away", they say. Most people I here this from are guys which I find funny for some reason. I will admit though, my first two years in college I was the same way. I was always told that if I worked out hard enough I could eat whatever I wanted to eat. Just so happens that after high school things didn't stay the same for very long.
Learning how to provide my body the proper amount of food was one of the greatest tools I ever learned. I was amazed by how easy it was too. Fuel your muscle and essential body functions, not excess body fat. Excess body fat is not essential, so don't feed it!
Within the first 3 weeks of eating a Paleo/Zone Diet I noticed a significant change in my body composition accompanied by gains in my Crossfit Training. That was two years ago and I haven't looked back. Nutrition is the foundation for success in what we do. Fueling your body correctly is too easy not to be doing it. Maximize your training results and welcome in a new era of wellness for your body.
If you have not yet made the decision to change your eating style contact your Crossfit coach right now!

General Physical Preparedness is..

2009-04-21T11:08:00.000-07:00

..being ready and able to function at a high level in a physically demanding environment. Athletes in all sports follow a conditioning program with the hopes of competing at a high level once their season begins. Once general conditioning is established an athlete is able to focus greatly on sport specific skills, and the game itself before he season even starts. If the training protocol was successful, this will be the case. If not successful, an athlete enters the season deconditioned and puts themselves at risk for injury. Entering season play with superior conditioning and strength puts an athlete in a position to succeed at a rapid pace. The ability to train athletes using constantly varied functional movements done at relative intensities has put PPA Training Systems in the forefront of athletic training and strength and conditioning development. Our athletes gain the ability to produce direct power and speed specific to their sport as well as in any unpredictable arena.

PowerPlant Training Systems gives Jr. High and High School Athletes an advantage over other young athletes because it enhances GPP, allowing the athlete to gain greater sport specific skills and increase their ability to compete at a high level.

Since we're on the subject...

2009-04-17T08:51:00.000-07:00

read Disturbing Counsel.

To "Diet" or not to "Diet"?, that is the question..

2009-04-15T13:49:00.000-07:00

We all know "dieting" doesn't work in the long haul for losing weight and disease prevention, but I'm here to say "dieting" does!
So your saying it works...but it doesnt work at the same time? Yes!
Well that doesn't make sense?

Hear me out....

Diet, taken from dictionary.com, has these definitions(and more):
–noun
1.
food and drink considered in terms of its qualities, composition, and its effects on health: Milk is a wholesome article of diet.
- This, along with the 2nd definition are my favorites. This is how I approach my eating. I often blend the 2nd definition in with this one because I believe they go hand in hand.

2.
a particular selection of food, esp. as designed or prescribed to improve a person's physical condition or to prevent or treat a disease: a diet low in sugar.
-I eat Paleo foods because this is what my body functions and operates the best with. I also know it will improve performance, and help prevent disease. 2 birds with 1 stone, thats how I like it.

VS.

3.
such a selection or a limitation on the amount a person eats for reducing weight: No pie for me, I'm on a diet.
-No doubt, this is the most common use of the word diet. We as trainers hear all the time about people dabbling with different "diets" and never being able to lose weight. They fail to make a lifestyle change, mainly because they are mis-informed, or they just don't care.

So...Paleo=Diet?

Technically, Paleo foods are eaten because of their quality, composition, and effects on health. Because of that, they improve our physical condition, and help prevent disease. Fits the definition right? Sure it does!
I would say" My diet consists of meats,veggies, some fruits, little starch, nuts and seeds, and no sugar", because my diet is optimal for life.

I wouldn't say, "I'm on a diet of meats, veggies blah blah, because I'm not limiting my foods. In fact I'm eating all the food I want to eat. Are you limiting your foods to be on a diet, or are you eating a healthy diet. For myself I knew the difference when I started craving the good stuff(Paleo), and not buying or even walking by the other stuff in the store. I knew then this was a lifestyle change, and I had wasn't limiting foods anymore. I was walking to, and getting everything I wanted, no limits!

My diet is not a diet, make sense? Those who don't know may think I'm on a "diet", but it's really just my diet.

Are you on a diet, or do you just have a good diet? Watch the video if your not sure. He is trying to diet, but I don't think it's working.

Nothing to it but to do it

2009-04-15T13:30:00.000-07:00

How do you earn 230 Guiness World Records in 30 years? You just make it happen!

"I believe we all have an inner strength that we very rarely use," Furman said. "I just love the challenge of trying to be the best in the world in something."

-Ashrita Furman

Quick question for you: Do you think you can break his AMJJAP (as many jumping jacks as possible) in 5 hours? His record....27,000!

I'm just saying what he's just saying..

2009-04-05T09:04:00.000-07:00

What if it's all been a Big Fat lie?
by Gary Taubes

Effort takes place...

2009-04-03T07:25:00.000-07:00

that's the beauty of it. You want to let your hands slip, but you can't. You want to do 20 instead of 21, but that's even harder. We want to walk back up the street, but something keeps pushing us. There is not enough time for another round, but there's still time. Every position your in is uncomfortable, so you hold it longer. Your hands rip, but your not torn from finishing. You can't breath, but your still moving. Shits' crazy, but it really isn't. It hurts so good.

Hanging with Crossfit Kids

2009-04-02T13:43:00.001-07:00

With the new addition of ropes in the gym, these guys wanted to play on them all day! I forsee a lot more rope play in their future.

How to say a lot with one statement....

2009-03-30T15:01:00.000-07:00

The Need for Change

2009-03-13T08:16:00.001-07:00

After a WOD last week, I decided to have the 5:15m class do the Pro-Agility cone drill.

Place 2 cones 10 yards apart from each other, then one in the middle. Straddle the middle cone with the other 2 cones on your left and right side. On go, race to your right side(5 yards) touching with your right hand, then race left to the furthest cone (10 yards) touching with your left hand, then back to the middle cone.

I randomized the starting direction, and had everyone race each other for some friendly competition.

Training the body to handle quick changes in direction, and dynamic lateral movement will produce favorable adaptations neuromuscularly enhancing balance, coordination, and agility. Not to mention reduce the risk of injury when you are called upon to act in this fashion.

Looks something like this:

1st and 2nd attempts: First touch, whether right or left hand, consists of many choppy stutter steps to slow the body, same for second touch.

3rd and 4th attempts: You are reminded of which hand and leg you change directions with quicker. Change of direction is faster, and you can possibly stop and turn easily with no choppy steps on your "strong" side.

5th and so on attempts: You figure out how to eliminate choppy steps on weak side, and start changing direction fast, but moving not as fast as you woud like once you have done so. Don't worry though, you will get fast again.

Jake

2009-03-13T06:46:00.000-07:00

Jake, a 13 year old I train, is a superstar. He is a multi sport athlete with great natural ability. After one of our speed/agility training sessions I decided to throw a random challenge at him. I called it the "Gatorade Challenge". I said, "If you row 500 meters in under 2 minutes, Jake, I'll buy you a Gatorade, think you can do it"? Jake, being the athlete he is replied with an "of course". The fact that he has never been on a rower put him at a disadvantage. I also gave him zero instruction on form, this was a true Challenge! I simply told him the louder the fan was, the faster he was going.

Not sure of how to pace himself, he sprints right out of the gates. I start watching the screen to see is pace, it reads 1:47, 1:42, 1:45. He was rowing fast but I wondered how long he could hold the intensity. Holding back on verbal cues to correct form, I simply motivated and cheered on his effort.

He is passed the half way point now, and fading ever so slightly, still under a 2 minute pace. But then, without a word, his intensity begins to decline. With fight left in his body, but eyes losing faith he appears to be rowing upstream battling rapids with all odds against him. 130 meters are left and the pace climbs: 2:02, 2:08, 2:12.

Like all great athletes, no matter what age, we are able to go to that place in our mind. If you have been there, you already know what I'm talking about. The place where there is no feeling, and no sound. Only visualization of the task at hand being completed. Jake's photo finish:

He left with more confidence, sweaty clothes, and a gatorade.

Crossfit Kids: Forging the Future of Fitness

2009-03-10T10:28:00.000-07:00

The Crossfit Kids program is based around having fun and teaching proper movement patterns to develop healthy biomechanics. I've had the opportunity to work with Josh, David, and Ivan and I gotta say, these kids are fun to be around! A very drama free environment, these kids are helping each other out and motivating one another at the same time. When Ivan was sick last week, Josh presented himself as a leader and helped David through his first day.

We teach the essentials of everyday movement. Learning proper mechanics and gross coordination of the body has helped these kids move with more safely, and with more confidence at the same time.

Jumping, pulling, throwing, slaming, pushing, swinging, pressing, running, rowing, all mixed into fun challenges to keep these kids learning new ways to move and get fit at the same time!

Coming Soon!

2009-03-05T07:23:00.000-08:00

CrossfitFootball.com

Good Stuff!

2009-02-27T06:42:00.000-08:00

Going overhead with weights can be difficult. I usually have to get super warmed up before attempting to OH Squat with any kind of weight. Having tight shoulders, tight hips, tight hamstrings there can be a number of issues deflecting you from acheiving a superior overhead position. In the post below, Kelly Starrett of Crossfit San Fransico addressess shoulder mobility by stretching the triceps.

Ummm, Your Overhead Break is On?

Quest for 30

2009-02-25T09:45:00.000-08:00

Janese has a new eye for kipping pull ups, and her sights set for 30 in a row. Here is Janese after today's WOD gunning for 30. Her previous max effort kipping pull up try was 13 until two days ago. I guess it just clicks after a while.

A Pleasant Reminder

2009-02-18T08:21:00.000-08:00

Want to have no regrets when your finished?

.....don't make any excuses.

A Few to Review

2009-02-16T10:44:00.000-08:00

Kettle "Bella"

The Institute of Human Performance in Texas

Locked and Loaded

What a Catch

Never say Never

Morning time Blues

All at Once, Row

It ain’t what you don’t know that gets you into trouble. It’s what you know for sure that just ain’t so.

-Mark Twain

Sketchy..But Fun!

2009-02-12T18:36:00.000-08:00

I'm no gymnast, but I had a fun time trying this one out. The transition into the handstand is all kinds of sketchy, I know. None of the press into the handstand looks good, and it definetly isn't the safest way to experiment. But, thats just me. I like to try stuff, and have fun. Know your limits.

Fun with Pairs Training

2009-02-11T09:59:00.000-08:00

Janese (left) has been training One on One with me since last year. Monica (right) recently moved in with Janese. Intrigued by a description of our training, Monica decided to give it a try one day. Embracing the effort of the workout, she realized the potential of the program and made a commitment to stick with it.

Monica has just completed her 2nd week of pairs training and plans on adding a 4th day one on one to work other skills.

They are now able to hold each other accountable! Eating the right foods and getting up to workout become easier to do when your in it with someone else. Janese has helped Monica with the Paleo Diet and measuring Zone quantities. From the looks of her food journal she is right on track!

Pairs training can be a cost effective solution for those who desire personal training. Whether you are a seasoned fitness vet such as Janese, or just getting started like Monica, accommodations can be made for all levels of experience.

Crossfit Kid: Ivan

2009-02-09T19:52:00.000-08:00

Ivan, a 13 year old who enjoys music and likes hanging out with his friends, recently joined the Crossfit Kids indoor program.

Picture on the left is Ivan practicing his lateral shuffles on the run ladder.

A few pics from an indoor session wih Ivan last week.

Through the practice of certain movements and skills we are tightning his coordination, allowing him to move his limbs with greater awareness. A growing boy, Ivan's recent growth spurt has him pushing close to 6 feet tall.

With rapid growth comes a greater need to gain awareness of your expanding frame. Doing this at an early age can give you more of an advantage in the future of moving with gross coordination, accuracy, agility and balance. Every time we do the our agailities Ivan gets faster, quicker, and still moves with precision!

Our goal is to make sure everyone has fun through games and challenegs while teaching proper bio-mechanics, and retaining proper motor recruitment patterns.

Jassin on blast

2009-01-29T16:46:00.000-08:00

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

2009-01-27T17:10:00.000-08:00

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

2009-01-21T12:15:00.000-08:00

Crushing My Weakness in '09

2009-01-16T10:39:00.000-08:00

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

2009-01-12T13:59:00.000-08:00

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.

Crossfit and Me

2008-12-30T20:11:00.000-08:00

While recovering from a herniated disk towards the end 0f 2007, I found Crossfit and told myself once I was able to workout again, Crossfit would be my program of choice. After subscribing to the journal and reading various articles I was intrigued and felt the need to know more about this premier strength and conditioning program that was scalable to all. The movements, the workouts, the community, it all appealed to me in a such a different way than anything else I had ever come upon.

February 2008 I drank the Kool-Aid and never went back. Filthy 50's was my first workout and it took me 45 minutes the first time I ever did it. Three months later I did it again and my time was 24 min. I knew I was on to something. My increase in performance meant a decrease in body fat, an increase in muscle mass, and the ability to perform a larger number of movements with great accuracy and intensity.

2008-11-30T21:44:00.000-08:00

2009...won't you be mine?

Got clarity in your life? Get it!

Click Link

2008-11-28T19:05:00.000-08:00

Sex on Fire!

This is the jam. Plain and simple.

I'm Still Thankful...

2008-11-27T17:34:00.000-08:00

Today I am thankful for being reminded about patience. Sometimes I find it hard not to go get something when I want it. I realized this morning if I would have acted when I wanted, it would have been a selfish move. I was thinking about myself and everything I wanted, and not the other person. Patience is virtue, and I'm fortunate to have found it in time.

To go get it, or wait for it to come back around, that is the question. Anybody have an answer?

Be Thankful,

2008-11-26T17:23:00.000-08:00

I am thankful for many things these days.

I am very thankful for the friends I've had over the years, and the close friends I still have today. I am also thankful for the support my family has given me throughout college.
I am thankful for the opportunities that I have been given, and the success that I've had. I am thankful for the words of wisdom I've been given, and the ability to accept the meanings to have a new outlook on life.
I am thankful for every experience which humbles the soul, reminding you that something greater is always in control. I am thankful to know the difference between situations I can control, and those I cannot.
And lastly, I am thankful for being reminded that I don't always have to stop and think before I speak, because when you speak from your heart those who need to hear the message will.

Happy Thanksgiving Everyone