Happy times for "Happy Hour".

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!

Now this is the Epitomy of Easy Day folks..

Matt Lowe, USA Swimming National Team Member

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?

Typical Meals for Me

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.

Staying Dedicated: Jeff

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.

My Feet Hurt.

Mo' Mobility

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..

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

Click photos to enlarge.

2011 Crossfit Games: Event 1

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

Shining light is my intention

Michael's 1st Day

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

The Hangoff

PrimeTime Guys

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"

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..

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..

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

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!

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

Check it out.