Wednesday, November 3, 2010

What to eat?

I've had more questions as of late re: WHAT TO EAT? How much of this, how much of that, when, what, why, where.... ad nauseum. So let's keep it simple, people:

Eat lean meats, vegetables (the greener/more colorful the better), and healthy fats (healthy oils, nut butters and avocado) throughout the day (meat, veggie and fat at every meal/snack). DRINK WATER. Many times our body tells us we are hungry, when really we are THIRSTY FOR WATER.

That's it. Eat when you feel hungry (although being hungry does not mean eat until you are full) and do not eat when you do not feel hungry.

YOU WANT RESULTS? Do this. Period. Stay committed. If it's something you really want, you will. If it's not that important, you won't... So decide. And then do it.

Monday, October 18, 2010

More potent than crack...

JAM of the effin' DAY. If this doesn't get you up, check for a pulse...

Sunday, October 17, 2010

El Paso, UTEP and Guadalupe Peak: October 10th, 2010

This year for my dad's birthday, we decided to get away and head West to El Paso for UTEP's homecoming/alumni weekend. We has the pleasure of backpacking North Mt. Franklin, watch UTEP whuppup on Rice and then backpack the highest point in Texas, Guadalupe Peak. 

My dad played linebacker for UTEP (then Texas Western) -- and he's still got pep in hi step (he reached Guadalupe peak before me!).

Siting atop Guadalupe Peak, looking at El Capitan.

My dad on his 64th birthday!

Wednesday, September 29, 2010

Sheep, Wolf or Sheepdog... What are you?

Upon hearing the news of the shooting yesterday at the University of Texas, I remembered an article I read a year or so ago. Enjoy the read and post comments if you feel so inclined.

On Sheep, Wolves, and Sheepdogs - Dave Grossman

By LTC (RET) Dave Grossman, author of "On Killing."

Honor never grows old, and honor rejoices the heart of age. It does so because honor is, finally, about defending those noble and worthy things that deserve defending, even if it comes at a high cost. In our time, that may mean social disapproval, public scorn, hardship, persecution, or as always,even death itself. The question remains: What is worth defending? What is worth dying for? What is worth living for? - William J. Bennett - in a lecture to the United States Naval Academy November 24, 1997

One Vietnam veteran, an old retired colonel, once said this to me:
"Most of the people in our society are sheep. They are kind, gentle, productive creatures who can only hurt one another by accident." This is true. Remember, the murder rate is six per 100,000 per year, and the aggravated assault rate is four per 1,000 per year. What this means is that the vast majority of Americans are not inclined to hurt one another.

Some estimates say that two million Americans are victims of violent crimes every year, a tragic, staggering number, perhaps an all-time record rate of violent crime. But there are almost 300 million Americans, which means that the odds of being a victim of violent crime is considerably less than one in a hundred on any given year. Furthermore, since many violent crimes are committed by repeat offenders, the actual number of violent citizens is considerably less than two million.

Thus there is a paradox, and we must grasp both ends of the situation: We may well be in the most violent times in history, but violence is still remarkably rare. This is because most citizens are kind, decent people who are not capable of hurting each other, except by accident or under extreme provocation. They are sheep.

I mean nothing negative by calling them sheep. To me it is like the pretty, blue robin's egg. Inside it is soft and gooey but someday it will grow into something wonderful. But the egg cannot survive without its hard blue shell. Police officers, soldiers, and other warriors are like that shell, and someday the civilization they protect will grow into something wonderful.? For now, though, they need warriors to protect them from the predators.

"Then there are the wolves," the old war veteran said, "and the wolves feed on the sheep without mercy." Do you believe there are wolves out there who will feed on the flock without mercy? You better believe it. There are evil men in this world and they are capable of evil deeds. The moment you forget that or pretend it is not so, you become a sheep. There is no safety in denial.

"Then there are sheepdogs," he went on, "and I'm a sheepdog. I live to protect the flock and confront the wolf."

If you have no capacity for violence then you are a healthy productive citizen, a sheep. If you have a capacity for violence and no empathy for your fellow citizens, then you have defined an aggressive sociopath, a wolf. But what if you have a capacity for violence, and a deep love for your fellow citizens? What do you have then? A sheepdog, a warrior, someone who is walking the hero's path. Someone who can walk into the heart of darkness, into the universal human phobia, and walk out unscathed.

Let me expand on this old soldier's excellent model of the sheep, wolves, and sheepdogs. We know that the sheep live in denial, that is what makes them sheep. They do not want to believe that there is evil in the world. They can accept the fact that fires can happen, which is why they want fire extinguishers, fire sprinklers, fire alarms and fire exits throughout their kids' schools.

But many of them are outraged at the idea of putting an armed police officer in their kid's school. Our children are thousands of times more likely to be killed or seriously injured by school violence than fire, but the sheep's only response to the possibility of violence is denial. The idea of someone coming to kill or harm their child is just too hard, and so they chose the path of denial.

The sheep generally do not like the sheepdog. He looks a lot like the wolf. He has fangs and the capacity for violence. The difference, though, is that the sheepdog must not, can not and will not ever harm the sheep. Any sheep dog who intentionally harms the lowliest little lamb will be punished and removed. The world cannot work any other way, at least not in a representative democracy or a republic such as ours.

Still, the sheepdog disturbs the sheep. He is a constant reminder that there are wolves in the land. They would prefer that he didn't tell them where to go, or give them traffic tickets, or stand at the ready in our airports in camouflage fatigues holding an M-16. The sheep would much rather have the sheepdog cash in his fangs, spray paint himself white, and go, "Baa."

Until the wolf shows up. Then the entire flock tries desperately to hide behind one lonely sheepdog.

The students, the victims, at Columbine High School were big, tough high school students, and under ordinary circumstances they would not have had the time of day for a police officer. They were not bad kids; they just had nothing to say to a cop. When the school was under attack, however, and SWAT teams were clearing the rooms and hallways, the officers had to physically peel those clinging, sobbing kids off of them. This is how the little lambs feel about their sheepdog when the wolf is at the door.

Look at what happened after September 11, 2001 when the wolf pounded hard on the door. Remember how America, more than ever before, felt differently about their law enforcement officers and military personnel? Remember how many times you heard the word hero?

Understand that there is nothing morally superior about being a sheepdog; it is just what you choose to be. Also understand that a sheepdog is a funny critter: He is always sniffing around out on the perimeter, checking the breeze, barking at things that go bump in the night, and yearning for a righteous battle. That is, the young sheepdogs yearn for a righteous battle. The old sheepdogs are a little older and wiser, but they move to the sound of the guns when needed right along with the young ones.

Here is how the sheep and the sheepdog think differently. The sheep pretend the wolf will never come, but the sheepdog lives for that day. After the attacks on September 11, 2001, most of the sheep, that is, most citizens in America said, "Thank God I wasn't on one of those planes." The sheepdogs, the warriors, said, "Dear God, I wish I could have been on one of those planes. Maybe I could have made a difference." When you are truly transformed into a warrior and have truly invested yourself into warriorhood, you want to be there. You want to be able to make a difference.

There is nothing morally superior about the sheepdog, the warrior, but he does have one real advantage. Only one. And that is that he is able to survive and thrive in an environment that destroys 98 percent of the population. There was research conducted a few years ago with individuals convicted of violent crimes. These cons were in prison for serious, predatory crimes of violence: assaults, murders and killing law enforcement officers. The vast majority said that they specifically targeted victims by body language: slumped walk, passive behavior and lack of awareness. They chose their victims like big cats do in Africa, when they select one out of the herd that is least able to protect itself.
Some people may be destined to be sheep and others might be genetically primed to be wolves or sheepdogs. But I believe that most people can choose which one they want to be, and I'm proud to say that more and more Americans are choosing to become sheepdogs.

Seven months after the attack on September 11, 2001, Todd Beamer was honored in his hometown of Cranbury, New Jersey. Todd, as you recall, was the man on Flight 93 over Pennsylvania who called on his cell phone to alert an operator from United Airlines about the hijacking. When he learned of the other three passenger planes that had been used as weapons, Todd dropped his phone and uttered the words, "Let's roll," which authorities believe was a signal to the other passengers to confront the terrorist hijackers. In one hour, a transformation occurred among the passengers - athletes, business people and parents. -- from sheep to sheepdogs and together they fought the wolves, ultimately saving an unknown number of lives on the ground.

There is no safety for honest men except by believing all possible evil of evil men. - Edmund Burke

Here is the point I like to emphasize, especially to the thousands of police officers and soldiers I speak to each year. In nature the sheep, real sheep, are born as sheep. Sheepdogs are born that way, and so are wolves. They didn't have a choice. But you are not a critter. As a human being, you can be whatever you want to be. It is a conscious, moral decision.

If you want to be a sheep, then you can be a sheep and that is okay, but you must understand the price you pay. When the wolf comes, you and your loved ones are going to die if there is not a sheepdog there to protect you. If you want to be a wolf, you can be one, but the sheepdogs are going to hunt you down and you will never have rest, safety, trust or love. But if you want to be a sheepdog and walk the warrior's path, then you must make a conscious and moral decision every day to dedicate, equip and prepare yourself to thrive in that toxic, corrosive moment when the wolf comes knocking at the door.

For example, many officers carry their weapons in church.? They are well concealed in ankle holsters, shoulder holsters or inside-the-belt holsters tucked into the small of their backs.? Anytime you go to some form of religious service, there is a very good chance that a police officer in your congregation is carrying. You will never know if there is such an individual in your place of worship, until the wolf appears to massacre you and your loved ones.

I was training a group of police officers in Texas, and during the break, one officer asked his friend if he carried his weapon in church. The other cop replied, "I will never be caught without my gun in church." I asked why he felt so strongly about this, and he told me about a cop he knew who was at a church massacre in Ft. Worth, Texas in 1999. In that incident, a mentally deranged individual came into the church and opened fire, gunning down fourteen people. He said that officer believed he could have saved every life that day if he had been carrying his gun. His own son was shot, and all he could do was throw himself on the boy's body and wait to die. That cop looked me in the eye and said, "Do you have any idea how hard it would be to live with yourself after that?"

Some individuals would be horrified if they knew this police officer was carrying a weapon in church. They might call him paranoid and would probably scorn him. Yet these same individuals would be enraged and would call for "heads to roll" if they found out that the airbags in their cars were defective, or that the fire extinguisher and fire sprinklers in their kids' school did not work. They can accept the fact that fires and traffic accidents can happen and that there must be safeguards against them.

Their only response to the wolf, though, is denial, and all too often their response to the sheepdog is scorn and disdain. But the sheepdog quietly asks himself, "Do you have and idea how hard it would be to live with yourself if your loved ones attacked and killed, and you had to stand there helplessly because you were unprepared for that day?"

It is denial that turns people into sheep. Sheep are psychologically destroyed by combat because their only defense is denial, which is counterproductive and destructive, resulting in fear, helplessness and horror when the wolf shows up.

Denial kills you twice. It kills you once, at your moment of truth when you are not physically prepared: you didn't bring your gun, you didn't train. Your only defense was wishful thinking. Hope is not a strategy. Denial kills you a second time because even if you do physically survive, you are psychologically shattered by your fear helplessness and horror at your moment of truth.

Gavin de Becker puts it like this in Fear Less, his superb post-9/11 book, which should be required reading for anyone trying to come to terms with our current world situation: "...denial can be seductive, but it has an insidious side effect. For all the peace of mind deniers think they get by saying it isn't so, the fall they take when faced with new violence is all the more unsettling."

Denial is a save-now-pay-later scheme, a contract written entirely in small print, for in the long run, the denying person knows the truth on some level.

And so the warrior must strive to confront denial in all aspects of his life, and prepare himself for the day when evil comes. If you are warrior who is legally authorized to carry a weapon and you step outside without that weapon, then you become a sheep, pretending that the bad man will not come today. No one can be "on" 24/7, for a lifetime. Everyone needs down time. But if you are authorized to carry a weapon, and you walk outside without it, just take a deep breath, and say this to yourself...


This business of being a sheep or a sheep dog is not a yes-no dichotomy. It is not an all-or-nothing, either-or choice. It is a matter of degrees, a continuum. On one end is an abject, head-in-the-sand-sheep and on the other end is the ultimate warrior. Few people exist completely on one end or the other. Most of us live somewhere in between. Since 9-11 almost everyone in America took a step up that continuum, away from denial. The sheep took a few steps toward accepting and appreciating their warriors, and the warriors started taking their job more seriously. The degree to which you move up that continuum, away from sheephood and denial, is the degree to which you and your loved ones will survive, physically and psychologically at your moment of truth.

Monday, September 27, 2010

A time for rest.

Time to step back for a week or so to let my body rest. Training hard and a recent chest cold have knocked me down a couple of pegs, and I think pushing through it will do more harm than good. Getting tired during warmups, struggling through workouts, and my recent Fight Gone Bad score of 309 has only confirmed my feelings: that it's time for a small break. this will give me an opportunity to revamp my training schedule, dial in on my nutrition and analyze where I need to go to get back to 100%. 

Thursday, September 23, 2010

The Most Interesting Man in the World

Do sharks have a week dedicated to you?
Become the most interesting person you know...

Monday, September 20, 2010

All the World's a Stage

All the World's a Stage

by William Shakespeare
All the world's a stage,
And all the men and women merely players;
They have their exits and their entrances,
And one man in his time plays many parts,
His acts being seven ages. At first, the infant,
Mewling and puking in the nurse's arms.
Then the whining schoolboy, with his satchel
And shining morning face, creeping like snail
Unwillingly to school. And then the lover,
Sighing like furnace, with a woeful ballad
Made to his mistress' eyebrow. Then a soldier,
Full of strange oaths and bearded like the pard,
Jealous in honor, sudden and quick in quarrel,
Seeking the bubble reputation
Even in the cannon's mouth. And then the justice,
In fair round belly with good capon lined,
With eyes severe and beard of formal cut,
Full of wise saws and modern instances;
And so he plays his part. The sixth age shifts
Into the lean and slippered pantaloon,
With spectacles on nose and pouch on side;
His youthful hose, well saved, a world too wide
For his shrunk shank, and his big manly voice,
Turning again toward childish treble, pipes
And whistles in his sound. Last scene of all,
That ends this strange eventful history,
Is second childishness and mere oblivion,
Sans teeth, sans eyes, sans taste, sans everything.

Sunday, September 19, 2010

The Maker

This is one of my all-time favorites, and it gives me goosebumps every time I listen to it...

When is the last time you spoke with your Maker?

Monday, September 13, 2010

Gymnastics Cert

Jeff Tucker goes through the muscle-up at CrossFit Oahu.

This weekend I had the opportunity to participate in the CrossFit Gymnastics Certification here at CrossFit Central. One of the best certs I have attended to date!

Jeff Tucker and his crew showed up, did an amazing job and imparted invaluable knowledge to everyone. I definitely took away more than my fair share of tips, tools and ideas. Thanks to Jeff, Jeannie, Ben and Michelle!

Keep your eyes open as we begin to implement new things into our programming. Everyday a little bit better...

Wednesday, September 8, 2010

Tuesday, September 7, 2010

The future looks bright indeed...

Oh the future looks bright indeed...

So many thoughts, ideas, questions, visions and goals to achieve!

After a great WOD and long chat with Carey Kepler at the gym today, I realize (again) just how many possibilities there are to be created. They number in the thousands... and this is just what I came up with today.

Does your brain burn with ideas? Does you heart swell with desire? Do your eyes see all of the invisible possibilities sitting under your nose?

Open your eyes.

Thursday, September 2, 2010

I will take ownership. I will commit.

My purpose: Spread the Gospel, according to Winchester.

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Tuesday, August 31, 2010

Change is GOOD

Three different bar placements for three different squats.

September is here, and that can only mean one thing: TESTING. We cannot make plans and set up programs (for ourselves or anyone else) if we do not know where we are: what are strengths and weaknesses are. This month the coaches of CrossFit Central and pupils at SICFIT Austin will be tested in all of their major lifts, gymnastics movements, max efforts and METCON capabilities.

Yesterday my friend and training partner Travis Holley and I hit up 1-rep max back squats for day one of our testing. Travis uses the low-bar back squat (something I have never tried before) and I was tempted to try it out for myself. 


A 60# PR at 385#. 'Nuff said. This puts me at a 970# Total (405# deadlift, 385# squat, 180# press). 

Today we tested ourselves at max effort pullups. 39 reps was my number, and I have to admit I was a little disappointed... I was thinking I would be (and I SHOULD be in the 50-60 rep range). My grip failed me. Oh well! Now I know what I need to work on. Grip strength! 

For those of you out there who are struggling with programming, asking yourselves what you need to do to take it to the next level... what you need to do to push your potential, you must first find out where you are! 


Thursday, August 26, 2010

A CrossFit Legend...

Bill, CrossFit Legend. 

While foraging for nuts and berries in the jungles of Jamaica, Big Mike and I stumbled upon a true Paleo specimen: Bill. The man eats from the fruits of Mother Nature: fresh fish, coconut oil, root vegetables, coconut water, and all the ganja you can pack in the back of a small truck... He boasts a Fran time of 1:45, Squats an impressive 550 lbs, and is known to sleep while in a handstand hold.

Rumor has it Big Mike and I will be going into business with him sometime in the near future, importing fresh young coconuts for the freshest coconut water in the land. Stay tuned for details. 

Monday, August 23, 2010

Saturday, August 21, 2010

The Wolfpack in action

Saturday's Wolfpack: Firas, Aaron, Jeff, Chris, JDP, Diego, Travis, Me, Jeremy, Randal.

Today was the first meeting of the Wolfpack at Barton Springs. We met at 7:00 AM and hit up our first swim WOD ever... 

200m swim,
2 rounds of:
25 kettlebell swings (24 kg),
25 kettlebell squats,
25 kettlebell snatch (right),
25 kettlebell snatch (left),
25 kettlebell pushups,
finish with 200m swim. 

Time: 31:00.

This WOD was definitely SIC. I haven't tested myself in water in a long time, and it definitely showed this morning... No worries! I now know what I have to do to improve my fitness: swim. (As if perfecting the snatch, clean & jerk, bench press, squat, overhead squat, deadlift, double unders, burpees, running, rowing, pullups, rope climbs, kettlebells, strength, metcon, and gymnastics wasn't enough...).

The good part is that this was FUN. A new brotherhood is taking shape. Blog coming soon... 

Tuesday, August 17, 2010

Wolf & Bear

The Wolfpack... 

The new brotherhood initiated by Jeremy Thiel and formed by the men of CrossFit Central to become the most cutthroat, dialed-in and awe-inspiring force in our region. We all have shortcomings... as sons, brothers, boyfriends, coaches, trainers, friends, leaders, managers and individuals. We must take ownership of these shortcomings. By taking ownership, we quite literally OWN them. Once we own them, we may do whatever we want with them. We then regain our integrity and COMMIT to our future.

When I say shortcomings, I don't mean failures. We are not failing. We are doing good. But GOOD is not GOOD ENOUGH. I know myself and I know my potential. Why am I playing so small? Why am I living so small? Why am I not living an extraordinary life -- one that I design and create and love? Why am I not going above and beyond to make an IMPACT on the world? The time is now...

As soon as Jeremy mentioned Wolfpack yesterday, it immediately resonated with me. Ever since I was a small child, I have been infatuated with Native American heritage and lore. On our family trips to Colorado and New Mexico, I would pick up and read as many Native American books as I could get my hands on. Many had stories of the history of the native peoples of our land, and almost all included allegories with animals and their spiritual traits.

For as long as I can remember, I have always felt connected to and associated with the wolf and the bear - two very powerful Native American symbols. The below descriptions of these two majestic and complex animals resonates deep within me, for they are my animal spirits. I am half wolf, half bear.

Wolf Symbolism

The Wolf is a creature with a high sense of loyalty and strength. The wolf is a very social creature, friendly, and gregarious with its counterparts. The wolf is an incredible communicator. By using touch, body movements, eye contact as well as many complex vocal expressions – the wolf makes his point understood. Those with totem wolf symbols are of the same inclination – they are expressive both vocally and physically. Those who have the wolf as their totem animal are naturally eloquent in speech, and also have knack for creative writing. The Wolf is a representative of deep faith, and profound understanding. Further, the Wolf possess a high intellect, and have been observed using strategies about hunting, habitat and migration.

A quick-list of totem wolf symbolic attributes include:


Bear Symbolism

As a Native American symbol, the bear is as free in spirit as the great wind; and grander than its mass. To match that magnitude is the quality of unpredictability in the bear. A massive animal who forages seemingly peacefully in the woods on berries and bush. When provoked in certain ways, the First Peoples witnessed a ferocity expressed from the bear that (understandably) could elicit terror.

Because of this potentially furious storm brewing just under the surface of bears spirit, our native forebears were extremely cautious and respectful of this animal. Even tribes inclined to peace honored the spirit of a warrior, and witnessing the bear seemed to embody that kind of blind, powerful surge of courage and strength that every warrior is want to tap into.

A quick list of keywords summoned by the tribal mind:

Will power
Great strength

Above attributes taken from:

Monday, August 16, 2010

I will take ownership. I will commit.

I will take ownership. I will take ownership of my thoughts, words and actions. I will take ownership of my diet. I will take ownership of my lack of flexibility. I will take ownership for not training strength. I will take ownership for the decline in my METCON. I will take ownership for my commitments and responsibilities. I will take ownership for myself and my wolf pack. I will take ownership of my integrity. I will take ownership of my financial situation. I will take ownership of my goals and dreams. I will take ownership of my relationships to my family, friends and loved ones. I will take ownership of my ownership.

I will commit. I commit to pushing my potential. I commit to achieving that potential. I commit to being my best every single day and giving my all in each and every situation. I commit to taking opportunities presented and converting them into successes. I commit to creating something from nothing. I commit to turning dreams and goals into realities. I commit to this life, this world and the rest of eternity.

Friday, July 30, 2010

Today's OPT!

Todays' OPT training:

3 rounds for time:

21 deadlifts @ 185#,
50 double unders.

Time: 5:19.

Saturday, July 24, 2010

2010 CrossFit Games: The first of its kind

The 2010 CrossFit Games: What an experience!

Without a doubt, a week to remember. ~30 crossfitters living in a beach house in Laguna Beach, California. Traveling to Carson, California to watch the fittest athletes on earth battle it out to crown the champion. Swimming in the Pacific Ocean. Partying til the wee hours with non-competitors. Meeting up with old friends. Making some new friends. Spending some much-needed QT with Bekah and the crew outside of Austin, TX and away from the demands of daily life. Getting SILLY. Eating great food. Watching, listening, and learning from the best in the world. In a word: amazing. 

Wednesday, July 7, 2010

SICFIT Austin's Black & Red Competition

This weekend, SICFIT Austin will be holding its first ever Black & Red Competition.


SICFIT Austin's Black & Red Competition.
5126 Burnet Rd. Austin, TX.
Saturday July 10th, 9:00 AM - 11:00 AM.
20 competitors, 2 events.
1 winner.


Friday, June 25, 2010

Opportune Jamaica Sunset

Just thought I would give y'all a little taste of what it was like to be in Jamaica. If you couldn't tell from the previous post, we had more than a little fun... This photo was shot from our private jacuzzi on our private patio. 

I am incredibly grateful for the opportunities I have been provided in my life. To be born where and when I was born to the parents that gave me life; to grow up knowing that I was loved and supported every step. I must say (I know I am biased) that my parents are the best parents that I know. They are the best people that I know. If  it was not for them, my life at it is today would not be possible. Thanks mom and dad. I love you.

Opportunities are nothing without action. Are you taking advantage of the opportunities in front of your face? They are right there to be had! GO GET THEM. Grab them with both hands and do not let go until you have achieved all that you want to achieve. There is nothing else - no time to be wasted - no ifs ands or buts - no feelings of inadequacy or fears of failure. 

If you want a sunset like this: go get it. 

Tuesday, June 22, 2010

"If it's not fun, don't do it."

Big Mike G and Me. Dunns River Falls State Park, Ocho Rios, Jamaica. 

THIS IS FUN! On my recent vacation to Jamaica, Big Mike and I decided to up the ante, so to speak... We were climbing a section of waterfalls, having the time of our lives in one of the most gorgeous tropical settings I have ever seen -- and then an idea popped into my head: "Let's do handstands right here in the rushing water, mere feet from a cliff!" Mike was right there with me, and with no hesitation whatsoever, we popped a couple handstands. The most fun EVER. Who else can say they did this? 

This was the hot topic amongst my friends today at the gym. If we're not going to have fun, we're not going to do it. Period. I love it. 

If YOU aren't having fun with your life. CHANGE IT. "But I have this to do, and I have that to do." OK. Maybe. But you also have a choice. You have the choice to make your like FUN, or SERIOUS and BORING. 

Life is about one thing: living powerfully and living a life you love. If you are not living a dream and loving your life, you aren't living. Period. 

Monday, June 21, 2010

Human Potential and CrossFit

Overhead squat at the 2010 South Central Regionals - CrossFit GSX - Ft. Worth, TX.

Regionals have come and gone, and with it many learnings and realizations. CrossFit is diverging into two separate but equally awesome components: CrossFit the training methodology, and CrossFit the sport. 

Gone are the days when anyone training at a crossfit box could sign up for a sectional or regional event, show up and compete. Come is the era when crossfit transforms into: a) the training program that you use to get in the best shape of your life or b) the sport you live for. 

Why these two distinctions? I will explain from my own personal experiences...

When I started crossfitting seriously in January of 2009, I fell in love, like many, with the intensity of the workouts, the camaraderie of my fellow athletes, and the ease with which I  found myself in the best shape of my life. I was running farther and faster and lifting more than I ever had, and when competition time came, I was eager to test myself against the best. 

Regionals 2009: I showed up having been training in earnest for little over three months. There were many things I still could not do well (overhead squat; anything heavy overhead) or at all (muscle ups, handstand pushups). I put out a good performance personally, but it was mediocre compared to the rest of the field, and I finished a modest 60th. 

Fast forward to Regionals 2010: Having qualified 23rd in sectionals, I was now proficient in many of the things that one year ago I was not. But the game had changed dramatically. If the field of competitors this year were to take on the field from last year, they would dominate with ease (to give you a brief example, Paul Smith, a former NFL linebacker of 6 years, and quite possibly one of the best athletes I have had the pleasure of watching at a crossfit competition, did not qualify in the top 4 to move on to the games -- he finished 6th). I finished 45th this year. Better than last year by far, but still miles and years away from the podium. 

What does all this have to do with my post? The simple fact that crossfit has grown exponentially over the last 4 years of its life (as a sport - it has been around for 10 years as a training methodology); it shows no signs of slowing down. As more and more people become aware of its potency and are drawn into the sport aspect - the field of competitors will only grow to include more ex-college ad ex-pro athletes.

Does this scare me? No. It motivates me. But it also serves as a wake up call to all: CrossFit the sport is here, and if you want to compete, you have to live the lifestyle 24/7/365. There are no off-days (except for the off-days) and you better be dialed in on: hydration, sleep, nutrition, supplements, and all of your strengths and weaknesses. If not, you will be punished without mercy by both the WOD's and the other men and women out there gunning for your spot on the podium.

A couple of years ago, the believed human physiological limit of the workout "Helen" (3 rounds: 400m run, 21 kettlebell swings with a 24kg kettlebell, and 12 pullups) was thought to be 8 min. Today, many of the coaches at CrossFit Central easily break 8 minutes (my PR is 7:37). Chris Spealler, on of the all-time greats and one of the favorites at this year's games is now sub-7 minutes. 

Where can we go from here? EVERYWHERE. At one point, everything is thought "impossible". The 4-minute mile -- broken. Much the same way, our workouts and WOD's  will be pushed to their limits. Human physical and mental capacity will be shot into the stratosphere, and I am glad I will be there to see this all unfold. 

Crossfit: for all. Crossfit the sport: we'll see...

Wednesday, May 26, 2010


The time is now... patiently I await the release of this weekend's WOD's. I am calm, but the energy inside me mounts. All I need, I already have. In this moment, I am whole, complete and perfect.

Monday, May 24, 2010

Great read on Relative Strength


The Importance of a Positive Power-to-Weight Ratio


Size matters, but not necessarily the way you want it to. Relative strength (positive power-to-weight ratio) is more important than absolute strength for functional movement. If one trains in a manner that causes muscle hypertrophy (increased size) in order to bench or squat greater weight the ability to run or do pull-ups is compromised. At Gym Jones we stress this concept by combining a big guy move (deadlift) with a little guy move (pull-ups) in single effort. The movements, loads, effort and recovery intervals we use are designed to stimulate increases in myofibril density, the fibers that actually contract rather than increases in sarcoplasma volume, which merely enlarges the muscle due to fluid volume increases without necessarily making it stronger.

We do this because, for most of the athletes we train muscle recruitment (neurological efficiency) is more important than muscle volume. An average person is able to contract a meager 30% of any active muscle when giving his utmost. Top athletes can engage 50% so the muscle must be twice as large as would be necessary if he could activate 100% of the muscle. Improving the ability of nervous system to synchronize the electrical impulses that cause the muscles to contract and act in concert produces greater capacity to generate power than does merely increasing the size of those same muscles. And the athlete remains lighter, which places less stress on the system during locomotion. Maintaining minimum muscle volume also improves oxygen efficiency; when running uphill a big upper body, though not being used demands constant delivery of oxygen and fuel sources, robbing the legs of that same blood and reducing their capacity to produce force and continue doing so.

To illustrate our reasoning I will use my own experience as an example. Many of the training methods or ideals at Gym Jones develop from lessons learned by climbing on the hardest and highest mountains of the world. The benefits of training the maximum possible strength into the minimum body mass and weight are immediately apparent to the climber. Attaining this ideal should be attractive to other athletes as well. And my experience as a climber is easy to extrapolate to other athletic disciplines.

Most successful mountain climbers and those indigenous to the mountains are relatively small in stature with efficient rather than large musculature. In my prime speed climbing period I weighed 148lbs (5'9") and was able to gain 4000'/hour on foot. At 165lbs the best I could manage (on foot) was 3400'/hour and this pace was achieved following an 18-month period during which I consciously shed upper body mass, shifting muscle and energy supply to my legs. Then, after coaxing the muscle from my legs back to my upper body while maintaining 165 pounds I lost approximately 8% of my ability to gain altitude, falling back to 2900-3000'/hour. I was faster when I was lighter and I could still carry a pack and pull almost twice my bodyweight on the lat pull machine. My fitness was very sport-specific, which is to say that I was imbalanced, and weak in areas not applicable to climbing. I could only bench press 65% of my weight, I could not do dips, and though I had pretty abs I had no genuine core strength.

During 2003-04 I modified diet and training, aiming for better balance. Although I dropped to 152 pounds, I can easily bench my weight, clean and jerk more than bodyweight, deadlift more than twice my weight, do more than 20 (strict) pull-ups, and gain more than 3500'/hour. I have found a better balance. Each athlete must find an acceptable compromise power/weight ratio that does not cost him dearly in during any particular task.

The power-to-weight ratio is important to the sports requiring locomotion; the cyclist that generates 400 watts of power with a 145-pound frame is more efficient than the cyclist that creates the same force with a 180-pound body. The 200-meter runner who can deadlift 3x bodyweight runs faster than the sprinter who can only deadlift 2x bodyweight. The runner's size/weight does not determine the one-rep max instead it is the neurological pathways and ability to recruit a greater percentage of existing muscle that are decisive factors. Because of this an athlete may develop the ability to generate incredible power without significant size or weight increase - by simply making the appropriate neurological pathways more efficient.

Relative strength can also determine how individuals integrate into a team. In the military context, every soldier wants to be strong and in an effort to become strong many get big as well. So how does the 230-pound guy integrate into the team? He's strong enough to hump heavy loads all day or carry a casualty. But what if he gets shot or sprains an ankle and his teammates have to carry him, and his gear? This same issue affects mountain climbers and backcountry skiers who often operate in remote areas and must be 100% self-sufficient, fire fighters, SWAT cops, etc. To be sure, fitness is an individual concept but each individual's fitness, size and speed can make the team more capable and flexible or less so.

So size matters, but bigger is not necessarily better, nor is bigger always stronger.

Thursday, May 20, 2010

Take care of yourself!

We are crossfitters: we push our bodies to the limit day in and day out. We move through full range of motion, lift heavy weights, push, pull, run and row. We are the fittest people we know. But are we doing enough?

I don't think so.

It doesn't matter if you're in it to lose a few pounds, get back in shape, reach your full athletic potential or train for the International CrossFit Games: the fact is that many of us (myself included) do not do enough to care for our bodies and recover from brutal workouts. Our warmups are short, our cooldowns are hurried (if they happen at all) and we do not do enough outside of the gym to maintain healthy muscles, tendons and joints.

What I am describing is a vision of myself over the past year. I consider myself to be an advanced crossfitter (mainly because of natural ability and future potential) but not yet "elite". Elite crossfitters (in my opinion) are those at the games. Period.

So I ask myself: How do they get there?

People do not arrive in California at the CrossFit Games by accident. They do not all of a sudden decide to go and compete. Nor do they rely on their athletic ability and raw strength to get them there. They train. They train hard. They train their weaknesses as much as their strengths. They eat and supplement for optimal performance and optimal health. They warm up, cool down, train and recover with intention. They utilize trigger point and massage therapy. They often visit doctors and professional therapists to address their physical ailments (Airrosti, Dr. Richard Miller, our very own Julia Magness ;-).

Last June, I injured my low back while attempting a max-effort deadlift. Before that day I was in the habit of practicing yoga 3-4 times a week, and my flexibility was the best it has ever been. Since that time, I have neglected full warmups and cooldowns and not trigger-pointed consistently. Still, I push my body in every workout with the intention of becoming elite.

10 days ago, I tweaked my low back again (again doing deadlifts, although with a very manageable weight...). This incident has made me realize that I am not doing enough. My flexibility is not what it should be, considering the ways I want my body to move, and I find it hard to recover from even one hard WOD.

We are all crossfitters, and we all need to take our training to the NEXT LEVEL. Is your nutrition dialed in? Do you drink enough water? Do you practice yoga? Do you trigger point?

If the answer to any of the above was "no" -- it's time to make the change. Dial in your diet, drink more water, roll out everyday, and join a yoga class (Black Swan Yoga downtown is donation-based, and there is complimentary yoga every Saturday morning at lululemon athletica, 6th & Lamar at 9:00am).

Do this and watch your performance soar -- your body will thank you ;-)

Sunday, May 9, 2010

Personal Training

If you have the desire to take your training to the next level, to dial in on your diet and technique and to fulfill your athletic potential: don't hesitate to contact me about personal training. I am looking for dedicated individuals to train 1 on 1 or in groups up to 3 people who are ready and willing to take the next step towards health, fitness, and a killer beach body ;-)

If you are crushing the workouts of the day, or if you simply want a little more instruction and refining of your technique, this is the time to do it. Spots are filling up fast -- email me at, or call me at 713-302-6388.

I look forward to hearing from you soon!

Sunday, May 2, 2010

Shopping Spree

Well, I can now say that I have seen paradise... and it is in JAMAICA!

Wow what a trip! 5 nights/6 days in a place I don't have words to describe (and pictures just don't do it any justice...). I feel relaxed, refreshed and ready to get back on it! It's going to take a couple of days to purge the Red Stripe and Pina Coladas from my system, but I can't wait to get back to training...

And as we all know, training starts with NUTRITION. Much to my dismay, our refrigerator was empty upon our return... So off to HEB to stock up on provisions... Here is the grocery list:

3 sweet potatoes, 2 tomatoes, 6 bananas, 3 red bell peppers, 3 green bell peppers, 3 cloves garlic, 3 yellow onions, 2 heads broccoli, 1 package sliced carrots, 2 packages guacamole, 1 jar sauerkraut, 1 jar pasta sauce, 2 packages turkey meatballs, 2 packages bison ground meat, 1 package beer bratwurst, 1 package sliced turkey breast cutlets, 1 package cajun andouille sausage, 1 package frozen crawfish tail meat, 1 package cajun boudin sausage, 2 jars artichoke hearts, 1 package mango pico de gallo, 2 packages fresh blackberries, 2 packages fresh blueberries, 4 fresh pink lady apples, 2 lemons, 2 packages fresh collard greens, 2 containers fresh spinach, 2 fresh haas avocados, 3 grapefruits, 4 fresh portabella mushrooms, 2 packages fresh strawberries, 2 tubs sliced turkey deli meat, 1 jar diced jalapenos, 1 quart extra virgin olive oil, 1 quart coconut oil, 1 container hummus, 2 containers pesto, 6 packets yellowfin tuna in olive oil, 1 jar Saltlick BBQ sauce, 2 jars crunchy almond butter, 4 quarts chocolate almond milk, 1 package chopped walnuts, 1 package sundried tomatoes!

Now that's a lotta food! 3, 2, 1... EAT!

Wednesday, April 21, 2010

Do you believe everything that you read...? CAVEAT LECTOR!

Dihydrogen Monoxide FAQ

Frequently Asked Questions About Dihydrogen Monoxide (DHMO)

What is Dihydrogen Monoxide?

Dihydrogen Monoxide (DHMO) is a colorless and odorless chemical compound, also referred to by some as Dihydrogen Oxide, Hydrogen Hydroxide, Hydronium Hydroxide, or simply Hydric acid. Its basis is the highly reactive hydroxyl radical, a species shown to mutate DNA, denature proteins, disrupt cell membranes, and chemically alter critical neurotransmitters. The atomic components of DHMO are found in a number of caustic, explosive and poisonous compounds such as Sulfuric Acid, Nitroglycerine and Ethyl Alcohol.

For more detailed information, including precautions, disposal procedures and storage requirements, refer to one of the Material Safety Data Sheets (MSDS) available for DHMO:

Should I be concerned about Dihydrogen Monoxide?

Yes, you should be concerned about DHMO! Although the U.S. Government and the Centers for Disease Control (CDC) do not classify Dihydrogen Monoxide as a toxic or carcinogenic substance (as it does with better known chemicals such as hydrochloric acid and benzene), DHMO is a constituent of many known toxic substances, diseases and disease-causing agents, environmental hazards and can even be lethal to humans in quantities as small as a thimbleful.

Research conducted by award-winning U.S. scientist Nathan Zohner concluded that roughly 86 percent of the population supports a ban on dihydrogen monoxide. Although his results are preliminary, Zohner believes people need to pay closer attention to the information presented to them regarding Dihydrogen Monoxide. He adds that if more people knew the truth about DHMO then studies like the one he conducted would not be necessary.

A similar study conducted by U.S. researchers Patrick K. McCluskey and Matthew Kulick also found that nearly 90 percent of the citizens participating in their study were willing to sign a petition to support an outright ban on the use of Dihydrogen Monoxide in the United States.

Why haven't I heard about Dihydrogen Monoxide before?

Good question. Historically, the dangers of DHMO, for the most part, have been considered minor and manageable. While the more significant dangers of Dihydrogen Monoxide are currently addressed by a number of agencies including FDA, FEMA and CDC, public awareness of the real and daily dangers of Dihydrogen Monoxide is lower than some think it should be.
Critics of government often cite the fact that many politicians and others in public office do not consider Dihydrogen Monoxide to be a "politically beneficial" cause to get behind, and so the public suffers from a lack of reliable information on just what DHMO is and why they should be concerned.Part of the blame lies with the public and society at large. Many do not take the time to understand Dihydrogen Monoxide, and what it means to their lives and the lives of their families.

Unfortunately, the dangers of DHMO have increased as world population has increased, a fact that the raw numbers and careful research both bear out. Now more than ever, it is important to be aware of just what the dangers of Dihydrogen Monoxide are and how we can all reduce the risks faced by ourselves and our families.

What are some of the dangers associated with DHMO?

Each year, Dihydrogen Monoxide is a known causative component in many thousands of deaths and is a major contributor to millions upon millions of dollars in damage to property and the environment. Some of the known perils of Dihydrogen Monoxide are:
  • Death due to accidental inhalation of DHMO, even in small quantities.
  • Prolonged exposure to solid DHMO causes severe tissue damage.
  • Excessive ingestion produces a number of unpleasant though not typically life-threatening side-effects.
  • DHMO is a major component of acid rain.
  • Gaseous DHMO can cause severe burns.
  • Contributes to soil erosion.
  • Leads to corrosion and oxidation of many metals.
  • Contamination of electrical systems often causes short-circuits.
  • Exposure decreases effectiveness of automobile brakes.
  • Found in biopsies of pre-cancerous tumors and lesions.
  • Given to vicious dogs involved in recent deadly attacks.
  • Often associated with killer cyclones in the U.S. Midwest and elsewhere, and in hurricanes including deadly storms in Florida, New Orleans and other areas of the southeastern U.S.
  • Thermal variations in DHMO are a suspected contributor to the El Nino weather effect.

What are some uses of Dihydrogen Monoxide?

Despite the known dangers of DHMO, it continues to be used daily by industry, government, and even in private homes across the U.S. and worldwide. Some of the well-known uses of Dihydrogen Monoxide are:
  • as an industrial solvent and coolant,
  • in nuclear power plants,
  • by the U.S. Navy in the propulsion systems of some older vessels,
  • by elite athletes to improve performance,
  • in the production of Styrofoam,
  • in biological and chemical weapons manufacture,
  • in the development of genetically engineering crops and animals,
  • as a spray-on fire suppressant and retardant,
  • in so-called "family planning" or "reproductive health" clinics,
  • as a major ingredient in many home-brewed bombs,
  • as a byproduct of hydrocarbon combustion in furnaces and air conditioning compressor operation,
  • in cult rituals,
  • by the Church of Scientology on their members and their members' families (although surprisingly, many members recently have contacted to vehemently deny such use),
  • by both the KKK and the NAACP during rallies and marches,
  • by members of Congress who are under investigation for financial corruption and inappropriate IM behavior,
  • by the clientele at a number of bath houses in New York City and San Francisco,
  • historically, in Hitler's death camps in Nazi Germany, and in prisons in Turkey, Serbia, Croatia, Libya, Iraq and Iran,
  • in World War II prison camps in Japan, and in prisons in China, for various forms of torture,
  • during many recent religious and ethnic wars in the Middle East,
  • by many terrorist organizations including al Quaeda,
  • in community swimming pools to maintain chemical balance,
  • in day care centers, purportedly for sanitary purposes,
  • by software engineers, including those producingDICOM programmer APIs and other DICOM software tools,
  • by popular computer science professors,
  • by the semi-divine King Bhumibol of Thailand and his many devoted young working girls in Bangkok,
  • by the British Chiropractic Association and the purveyors of the bogus treatments that the BCA promotes,
  • by commodities giant Trafigura in their well-publicized and widely-known toxic-waste dumping activities in Ivory Coast,
  • in animal research laboratories, and
  • in pesticide production and distribution.
What you may find surprising are some of the products and places where DHMO is used, but which for one reason or another, are not normally made part of public presentations on the dangers to the lives of our family members and friends. Among these startling uses are:
  • as an additive to food products, including jarred baby food and baby formula, and even in many soups, carbonated beverages and supposedly "all-natural" fruit juices
  • in cough medicines and other liquid pharmaceuticals,
  • in spray-on oven cleaners,
  • in shampoos, shaving creams, deodorants and numerous other bathroom products,
  • in bathtub bubble products marketed to children,
  • as a preservative in grocery store fresh produce sections,
  • in the production of beer by all the major beer distributors,
  • in the coffee available at major coffee houses in the US and abroad,
  • in Formula One race cars, although its use is regulated by the Formula One Racing Commission, and
  • as a target of ongoing NASA planetary and stellar research.

One of the most surprising facts recently revealed about Dihydrogen Monoxide contamination is in its use as a food and produce "decontaminant." Studies have shown that even after careful washing, food and produce that has been contaminated by DHMO remains tainted by DHMO.

What is the link between Dihydrogen Monoxide and school violence?

A recent stunning revelation is that in every single instance of violence in our country's schools, including infamous shootings in high schools in Denver and Arkansas, Dihydrogen Monoxide was involved. In fact, DHMO is often very available to students of all ages within the assumed safe confines of school buildings. None of the school administrators with which we spoke could say for certain how much of the substance is in use within their very hallways.

How does Dihydrogen Monoxide toxicity affect kidney dialysis patients?

Unfortunately, DHMO overdose is not unheard of in patients undergoing dialysis treatments for kidney failure. Dihydrogen Monoxide overdose in these patients can result in congestive heart failure, pulmonary edema and hypertension. In spite of the danger of accidental overdose and the inherent toxicity of DHMO in large quantities for this group, there is a portion of the dialysis treated population that continues to use DHMO on a regular basis.

Are there groups that oppose a ban on Dihydrogen Monoxide?

In spite of overwhelming evidence, there is one group in California that opposes a ban on Dihydrogen Monoxide. TheFriends of Hydrogen Hydroxideis a group that believes that the dangers of DHMO have been exaggerated. Members claim that Dihydrogen Monoxide, or the less emotionally charged and more chemically accurate term they advocate for it, "Hydrogen Hydroxide," is beneficial, environmentally safe, benign and naturally occurring. They argue that efforts to ban DHMO are misguided.

Friends of Hydrogen Hydroxide is supported by the Scorched Earth Party, a radical and loosely-organized California-based group. Sources close to the Scorched Earth Party deny any outside funding from government, industry or pro-industry PACs.

Has the press ignored this web site and the Dihydrogen Monoxide problem?

For the most part, the press has not reported on the dangers of Dihydrogen Monoxide as much as some would like. Although many private individuals have put up web sites in a major grassroots effort to spread the word, major publications have not.

Recently, attention has been paid to the subject thanks to an incident in Aliso Viejo, California. This so-called Aliso Viejo Incident was widely reported in the media, although the director of, Dr. Tom Way, was called a "prankster." Once the Associated Press started circulating the story, it became fact, and the valuable information being provided by the website was deemed to be "rubbish" rather than an honest and unbiased recounting of facts about a dangerous, life-endangering chemical compound.

If you are a member of the press, you may access our online Press Kit. See the main page for access information. This resource is for members of the press only.

Is it true that using DHMO improves athletic performance?

Absolutely! With the numerous allegations of amateur and professional athletes using anabolic steroids and/or blood doping to enhance performance, virtually no attention has been paid to the performance enhancing properties of Dihydrogen Monoxide. It is perhaps the sporting world's dirtiest of dirty little secrets that athletes regularly ingest large quantities of DHMO in an effort to gain a competitive edge over an opponent.

One technique commonly used by endurance athletes in sports such as distance running and cycling is to take a large amount of DHMO immediately prior to a race. This is known within racing circles to dramatically improve performance.

Sports-medicine physicians warn that ingesting too much Dihydrogen Monoxide can lead to complications and unwanted side-effects, but do acknowledge the link to improved performance. DHMO is not currently considered a banned substance, so post-race urine tests do not detect elevated or abnormal levels of DHMO.

Can using DHMO improve my marriage?

This is a popular myth, but one which is also actually supported by a number of scientific facts. Dihydrogen Monoxide plays an instrumental role in the centers of the brain associated with feelings of emotional attachment and love. Married couples have found that regular ingestion of DHMO can improve their marriage-related activities, while couples that never ingest DHMO often find that their marriage suffers as well.

What are the symptoms of accidental Dihydrogen Monoxide overdose?

You may not always recognize that you have been a victim of accidental DHMO overdose, so here are some signs and symptoms to look for. If you suspect Dihydrogen Monoxide overdose, or if you exhibit any of these symptoms, you should consult with your physician or medical practitioner. The data presented here is provided for informational purposes only, and should in no way be construed as medical advice of any sort.

Watch for these symptoms:

  • Excessive sweating
  • Excessive urination
  • Bloated feeling
  • Nausea
  • Vomiting
  • Electrolyte imbalance
  • Hyponatremia (serum hypotonicity)
  • Dangerously imbalanced levels of ECF and ICF in the blood
  • Degeneration of sodium homeostasis

A recently noted medical phenomenon involves small amounts of DHMO leaking or oozing from the corners of the eyes as a direct result of causes such as foreign particulate irritation, allergic reactions including anaphylactic shock, and sometimes severe chemical depression.

What is a chemical analysis of Dihydrogen Monoxide

Recently, German analytical chemist Christoph von Bueltzingsloewen at the Universitaet Regensburg identified what may be key reasons why the dangers of DHMO are ever present. According to von Bueltzingsloewen, the chemical separation of dihydrogenoxide from the hazardous oxygendihydride is extremely difficult. The two similar compounds curiously occur in nearly equimolar distribution wherever they are found. It is not clear how the two contribute directly to the dangers inherent in Dihydrogen Monoxide, although von Bueltzingsloewen believes that a synergetic mechanism, catalyzed by traces of hydrogenhydroxide, plays a major role.

What can I do to minimize the risks?

Fortunately, there is much you can do to minimize your dangers due to Dihydrogen Monoxide exposure.First, use common sense. Whenever you are dealing with any product or food that you feel may be contaminated with DHMO, evaluate the relative danger to you and your family, and act accordingly. Keep in mind that in many instances, low-levels of Dihydrogen Monoxide contamination are not dangerous, and in fact, are virtually unavoidable. Remember, the responsibility for your safety and the safety of your family lies with you.

Second, exercise caution when there is the potential for accidental inhalation or ingestion of DHMO. If you feel uncomfortable, remove yourself from a dangerous situation. Better safe than sorry.

Third, don't panic. Although the dangers of Dihydrogen Monoxide are very real, by exercising caution and common sense, you can rest assured knowing that you are doing everything possible to keep you and your family safe.

How can I find out more about Dihydrogen Monoxide?

We would be happy to tell you more about DHMO!Send us email, and we'll gladly attempt to keep you up-to-date on current developments in the study of Dihydrogen Monoxide, its uses and misuses.

There are a number of sites on the world wide web that contain more information on DHMO and related topics. It should be noted that we do not endorse these sites, nor do we control their content or political bias.

Content from:

Friday, April 16, 2010


The Next Level of Fitness Training

We know many of you desire the next level of fitness training. You've asked for more Olympic Weightlifting, Barbell work, and Speed & Strength and Conditioning work. You asked for it - you got it! SICFIT Austin, the region’s first premier athletic performance facility, will open it's doors on May 3rd. The Central Austin garage gym offers a curriculum that combines several of the most proven performance training and muscular recovery methods in North America.

In 2004 Jeremy Thiel moved to Austin with a dream of building a fit community by teaching the importance of functional fitness and offering the best customer service in the industry. In less than four years, he was able to take CrossFit Central from zero to 700+ eager clients. Jeremy and his staff have helped transform thousands of lives and continue to be a driving force in the Austin fitness community. Now, Jeremy will open this region's first premier athletic performance facility, SICFIT Austin, making available the best of high performance training for both garage gym and student- athletes.

This facility will combine several of the most proven performance training and muscular recovery methods in North America, to include: Underground StrengthTM training, Center for Athletic Performance EliteTM conditioning, CrossFit FootballTM power work, Russian KettlebellTM agility, and Sport SpeedTM coaching. These methods combined with: the best in myofascial release technology, potent neuro-endocrine response, whole nutrition, advanced supplementation, Olympic weight lifting, and body weight gymnastic movements, will prove to greatly increase athletic performance while decreasing injury potential.

The SICFIT Austin facility is a garage gym based in Central Austin that provides distinct coaching, expertise, and professionalism. The key to the SICFIT athletes’ successes will rely upon the education, motivation, and leadership that our skilled coaches will provide them.

These coaches have been trained and mentored, hands on, by Jeremy Thiel and the founders of each of the above-mentioned methodologies. These coaches, all former elite athletes, have achieved the highest honors in their respective sports. CrossFit Central was built on the passion of the coaches and clients to constantly seek out excellence. Achieving the next level, in any sport, takes this same level of initiative and self-discipline.

SICFIT Austin will revolutionize the athletic performance industry. Because just like those that will ultimately join us in our garage, we never quit. Be the first to show your teammates what it means to be SICFIT.