Going Nude..

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?

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

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

Effort takes place...

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

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....

Crossfit Kids: Forging the Future of Fitness

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!

CrossfitFootball.com

Good Stuff!

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

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 Few to Review

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!

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

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.

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.

Crossfit and Me

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.

2009...won't you be mine?

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Sex on Fire!

This is the jam. Plain and simple.