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Part 2 of Pullup Challenge!

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!

Success story!!

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.

Move with certainty and strength..

Walk as though you are storming through limitations..

It only takes one minute to change your mind.

With a future so bright...

it's a sunshine world.

Kiss the Moon

You will, if you want too.

Say it is so...

and it will be.

30 Day Challenge Succes Story: Lindsay Spurck

"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

"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

"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 Prayer

Losing it...

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.

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

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.

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.

D-Day Here

November 22 is finally here. The 6 Week Lean Turkey Challenge is finally coming to an end. I can only hope my team comes out victorious against the other coaches teams. There is no doubt everyone has been busting their butts the past 6 weeks, this only ensures their will be great competition during the challenge. Tabata Turkeys have one thing on their minds.... and thats eating steak and lobster all night long!

Ouch! Piriformis Syndrome

What causes this problem?

The symptoms of sciatica come from irritation of the sciatic nerve. Many doctors think that the condition begins when the piriformis muscle goes into spasm and tightens against the sciatic nerve, squeezing the nerve against the bone of the pelvis.

What does the condition feel like?

Piriformis syndrome commonly causes pain that radiates down the back of the leg. The pain may be felt only on one side, though it is sometimes felt on both sides. The pain can radiate down the leg all the way to the foot and may be confused for a herniated disc in the lumbar spine. Changes in sensation and weakness in the leg or foot are rare. Some people say they feel a sensation of vague tingling down the leg.

Know your body and know your limits. Unfortunately I'm going through this right now and it's not something people want to experience :(. Make sure you don't rush rest. You want to be 100% pain free/ recovered before resuming your usual exercise program. Wish me fast healing!

Functional Training- Part 2

This was the view the morning after the snow storm in my last post. Snow, everywhere, and completely covering my car. After our last ditch effort the previous night to keep the driveway from icing over, the last thing I wanted to do was shovel again. Physiologically I knew I was capable, phsycologically I wasn't sure. But then it hit me...I was a Crossfitter. I train my body to be able to perform and function for the unkown. I had no idea(living in Texas)that I would accumulate 5+ hours of shoveling in one day, in blistering cold at that.


So what can you do? The only thing you can do..be ready! Train your body accordingly with the demands of life.

Functional Training

What a crazy workout this was! Shoveling never-ending snow fall from the driveway and sidewalk. It's always nice knowing I'm ready and able when the time comes again.

Nervous? Part-1

Why should we regularly do things that make us nervous? Why is it that we get nervous at all? More then likely this "situation" is playing to a weakness, exposing incapacity in that area. Often, people avoid these situations as a means of eliminating the discomfort. This takes away one aspect of your life. The opposite should be done to truly gain control of your life. Confront the situation that makes you nervous and participate. In the end the nervousness will diminish, and your new found confidence will expose you to more opportunity.

So....

Train your weaknessess! Lift heavy and fast, speak in front of a large crowd, stand on top of a high building. Whatever makes you nervous, do that. Regularly challenge yourself to live your life the way you want to. There's nothing to it, but to do it...it's that simple. What do you have to lose? It's hard to lose something you don't have..so nothing! Having everything to gain makes "doing" well worth the discomfort experienced in the beginning.

Part-2 rant coming soon...