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. 

RESULT?

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! 

Remember, CHANGE IS GOOD.

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. 

Dr Dre Feat Eminem & Xzibit - Whats The Difference

Dedicated to my boys. Classic classic.

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... 

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:

Intelligence

Cunning

Communication

Friendliness

Loyalty

Generosity

Compassionate

Perseverance

Success

Intuition

Family

Spirit

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:

Protection

Freedom

Discernment

Courage

Power

Unpredictable

Industrious

Instinctive 

Watcher 

Will power

Introspection

Great strength

Above attributes taken from: http://www.legendsofamerica.com/na-totems2.html

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.