THE PROJECT

Old school v New School

2012-01-19T23:27:00.000-06:00

2008...

2012...

Coachability: Do you have it?

2011-12-05T08:42:00.000-06:00

Coachability is one of the hallmarks of great athletes throughout the ages. Every great athlete and every great team to ever step onto the field of battle has had a coach behind them: pulling strings, tweaking technique and strategy, holding the athlete or team accountable for greatness.

The question is: Are you coachable?

Do you listen? Do you apply feedback in the moment? Are you willing to do what is asked of you to reach your goals?

Your coach may not always be right. That is not the point! The point is that whether or not your coach is right or wrong, they have your best interest at heart. They have a great well of knowledge and are eager to share what they know with you. Test and retest. If it is working -- then it is working. Follow the path they set out for you and trust in the method and sometime, the madness.

BE COACHABLE!

Things to come

2011-11-17T22:15:00.000-06:00

Do the simple things. If it is important, do it every day.
Have integrity with yourself and those around you.
You are already whole complete and perfect.
Be consistent. Through consistency you will build discipline.
With discipline, hard work and sacrifice are not burdens but celebrations of things to come.
Let go of your Ego and leave your bullshit at the door.
Be authentic: the world does not need carbon copies.
Journey inwards.
Journey outwards.

2012 Training

2011-11-10T18:44:00.000-06:00

1. Nutrition
2. Mobility
3. Power/Strength
4. Oly Lifting
5. Metcon
6. Gymnastics
7. Skills

This is what it will take to make the 2012 Games. I am on my way. Gotta stay focused. Must have a great team by my side. The foundation has been laid.

Listen...

2011-11-10T18:39:00.000-06:00

...When do you turn on?

2011-11-03T21:37:00.000-05:00

As a response to myself... When do you turn on?

First thing upon opening your eyes in the morning? When you get to the gym or office? When do you get FIRED UP?!

As a person, I must admit it takes me a good 15-20 minutes in the morning to "wake up". This is at 4:45 AM and usually includes "resting with my eyes closed" for 10 minutes, getting in a hot shower, putting my clothes on... slowly and at least 1 cup of coffee... OK 5.

As a coach, the minute I get into my car in on the way to the gym it's go-time. No more fun and games -- business time! Time to put the fear of God into my athletes. Time to teach, explain, coach and push them to limits they didn't know existed. I love it. This is why I wake up.

As an athlete, as Coach Travis Holley likes to remind me, the SECOND you cross that line (imaginary line at door into the gym) get your effin' game face ON. I have that mentality 75% of the time. The other 25%, I am grab-assing, procrastinating, or not rolling out or mobilizing.

I made the realization last week that I (we as CrossFitters) complain about how sore we are and what hurts and what isn't working properly (insert sore muscle, tight this, impinged that). You know what I call that? #1stworldpains. Shut up and be grateful to have limbs that can hurt. From now on, when you cross that line into the gym, your work, or your bathroom: TURN ON.

Be unstoppable. Light a fire under your own ass and don't stop until it's done.

This is how I have felt over the past month or so... More on that next week (hint: spreadsheets and a certain "competition" going down this Saturday at the TSR).

When do you turn off?

2011-10-27T10:30:00.000-05:00

When do you "turn off"?

As coaches, crossfitters, parents, husbands, wives, children, friends, lovers, and generally busy people we are during every second of every day... well... busy. (Insert sad face here).

This is the result of taking on many responsibilities, wearing many hats and having lots to do to "stay on top": keep up with the Joneses - pay the rent - pay the car - do well at your job (is doing well good enough?) - be a better athlete - be the best athlete - lean up - eat well (cook a lot) - make it to the meeting(s) on time - answer e-mail (52 in the past hour?) - visit family - take supplements - roll out - mobilize - answer e-mails - meet with clients - PT - another meeting... ARE YOU STRESSED OUT YET?

That's when you step back, take a deep breath and realize it's all a game. That's right - life is a game. You get to choose when and how you play, what you play and by what rules you play. Everything is a choice: when you wake up, when you go to sleep, when you work, when you play, when you WOD and when you don't. Then you get to decide to what level you do each of these things.

Over the past month, all of this has been especially clear in my life. As things change at CrossFit Central, CC ATX and the RedBlack Gym, we are asking a lot of ourselves and those that we work with. It is not good enough to be good. We must be the best. Not because anyone has told us so, but because it simply is what we do. We do it because we do it.

In striving to be the best in the world at something, naturally there comes a time when you have to step back and ask yourself: When do I turn this thing off? When do I rest? When do I take a moment to myself to think, reflect and breathe?

For those of you out there with a macho bravado and disdain for all things yoga and "lite", your quick reply might be:

"Ha! I can sleep when I'm dead. #Hustlegrindanddoworkbitches. Rest is for the weak... "

That may be the case, but show me a man or woman who does not take care of themselves and I will show you a person who:

a) Is inefficient in the workplace and not performing to their potential.

b) Is tired, grumpy, injured, and unhealthy (mentally, physically or spiritually).

c) Hates life or at the minimum where they currently are in life.

So the big question is: WHEN DO YOU TURN IT OFF?

-Do you find yourself staying up until Midnight when you have to wake up at 5:00 AM?

-Are you attached to your iPhone or CrackBerry: checking e-mail, tweeting, texting, calling ad nauseum?

-Do you skip meals, workouts, quality time with friends and family in the name of finishing a task that could easily be done later with the same result?

-Do you work even when you are done with work?

Your health, sanity and well-being cannot be overstated.

Please note, I am NOT advocating a lazy-man's shrug it off, it's not that important, fall-behind, procrastinate and suck-at-what-you-do lifestyle. Actually, I advocate the opposite.

Work 100%. Play 100%. Party 100%.

BUT!

There must be clear and defined boundaries in one's life. "For everything there is a season, and a time for every matter under Heaven."

Live in the moment. That is all there is; all we have. When it is time to work, work. When it is time to play, play. When it is time to love, love. And when it is time to pause, reflect, recuperate and rejuvenate - do that!

The CrossFitter's Creed

2011-10-20T18:12:00.000-05:00

1. Do not think you can master CrossFit or achieve elite fitness in a day. It may take an entire lifetime to learn. Keep showing up. Be consistent even when you don't feel like it. Consistency is the key.

2. "Virtuosity" is performing the common uncommonly well. Master your body and the mechanics of the movement. Practice the fundamentals. Then add speed and intensity.

3. Promise to do your best. Your best may vary from day to day from hour to hour from minute to minute. But in that minute do the best you can.

4. If you can run, run. If you have to walk, walk. If you are forced to crawl, crawl and then rest and survive to fight another day.

5. Fear no man but fear your workout. If you don't fear your workout it isn't hard enough.

6. You may puke, you may cry, but I do not quit. Ever.

7. Never cheat. There is no honor in cheating. What joy can there be in a victory that you did not earn?

8. Check your ego at the door. Have the courage, humility and curiosity to ask questions and ask for help. Be willing to be a student. Be willing to share with others.

9. So be afraid... be inspired... be angry... be strong... be weak... be passionate... be yourself... be ALIVE and be CrossFit!

10. Welcome! You are about to find out who you are and what you are made of!

Borrowed from CrossFit LA. Thank you for your hospitality and friendship.

Makes me want to get back on the field...

2011-10-13T10:54:00.000-05:00

Turn the music down on both of these... Just enjoy the brilliant athleticism of these amazing men at work.

I have the best athletes in the world.

2011-10-11T18:00:00.000-05:00

I do. I coach some of the best people I know. They don't always crush WODs, though they often do. They might not make it to the games this year, but they train like they will. They show up every morning and (almost) never complain about the self-inflicted torture they are about to endure. These are the people I want to be around at 5:30, 6:30 and 11:45 everyday. They make mornings worth waking up for, are thoughtful, intelligent and always seeking to improve and better themselves physically, mentally and spiritually. They seem to always be around no matter if it's a competition, social event or a random weekend. They help in so many ways, and their efforts are invaluable. They care about each other, they care about CrossFit and they care about me.

Thank you to:

Connie Hoekje
Brian Doyal
Jeff Vanlandingham
Jeff Morgan
Whitney Welsch
Tim Bougie
Ryan Lommel
Mark Brazzel
Melissa Feliz
Zac Hughes
Chad Vasquez
Brittany McKenna
Megan Parsons
Walter Stokes
Richard White
Nyki Helmcamp
Chelsea Ross
Jessica Clarke
Jonathan Haynes

Special thanks to Melissa, Chad, Zac, Ryan and Mark for the AMAZING and unexpected birthday present. You made my month!

desiderata

2011-08-21T17:32:00.000-05:00

Go placidly amid the noise and haste,
and remember what peace there may be in silence.

As far as possible without surrender
be on good terms with all persons.
Speak your truth quietly and clearly;
and listen to others,
even the dull and the ignorant;
they too have their story.
Avoid loud and aggressive persons,
they are vexations to the spirit.

If you compare yourself with others,
you may become vain or bitter;
for always there will be greater and lesser persons than yourself.

Enjoy your achievements as well as your plans.
Keep interested in your own career, however humble;
it is a real possession in the changing fortunes of time.

Exercise caution in your business affairs;
for the world is full of trickery.
But let this not blind you to what virtue there is;
many persons strive for high ideals;
and everywhere life is full of heroism.

Be yourself.
Especially, do not feign affection.
Neither be cynical about love;
for in the face of all aridity and disenchantment
it is as perennial as the grass.

Take kindly the counsel of the years,
gracefully surrendering the things of youth.
Nurture strength of spirit to shield you in sudden misfortune.
But do not distress yourself with dark imaginings.
Many fears are born of fatigue and loneliness.

Beyond a wholesome discipline,
be gentle with yourself.
You are a child of the universe,
no less than the trees and the stars;
you have a right to be here.
And whether or not it is clear to you,
no doubt the universe is unfolding as it should.

Therefore be at peace with God,
whatever you conceive Him to be,
and whatever your labors and aspirations,
in the noisy confusion of life keep peace with your soul.

With all its sham, drudgery, and broken dreams,
it is still a beautiful world.
Be cheerful.
Strive to be happy.

-Max Ehrmann, 1927

Regionals 2011

2011-06-24T08:31:00.002-05:00

Family.

Games season 2011 has come to an end. I could not be more proud to have competed alongside my teammates Big Mike Gregory, Travis Holley, Jessica Sharratt, Jen Cardella and Crystal Nelson. They are without a doubt my biggest inspiration and one of the main reasons I was able to push myself as hard as I did in training and over the course of the weekend. Thank you. I am deeply honored to have run the gauntlet with you.

When I started crossfitting back in October of 2008, my goal was to be like more like the people that were coaching me: Jeremy T, Lance C, Big Mike, JDP, Travis H, Chris H, Carey K, Crystal Mc, Crystal N, Jen C and Jess S (to name but a few). These people personified elite fitness and what it means to be "dialed-in" (and still do).

As I became more "crossfit" and gained more experience through competition and coaching, my desire to compete at their level only deepened. My goal over the past 3 years has been to compete on the CrossFit Central Affiliate Team at the CrossFit Games. That is still my goal.

I have without a doubt the best teachers anyone can ask for. If you are not surrounded by a group such as the one we have here at CF Central, you are missing out on something truly special. These people are not just friends and coworkers, they are my family.

This past weekend was by far the most emotional I have ever been during a crossfit competition. Watching Big Mike push through the DL/Box Jump WOD was heart-wrenching. I consider Mike G one of my best friends, and to see his body tearing through the deads was inspirational to say the least. The same feelings crept in as Travis and Jessica struggled on Team Amanda while Jen, Crystal, Mike and I watched from the side: unable to help our team.

Then Ingrid set the bar for "Amanda" - finishing 1st by over a minute. The night before, she had serious doubts about even being able to complete the WOD. Being the athlete she is, she resolved to not let her raw and destroyed hands get in the way of success. HEART OF A CHAMPION. Having coached her for the past 9 months and seeing her transform from an athlete who could barely muster a ring dip following her surgery to an athlete feared by all the women in our region was one of the most rewarding experiences a coach could have. My heart swelled with pride as she showed why she will be competing in Carson in 2012.

The "100's" WOD was dominated by Carey as she proved she is a prime-time BAMF -- and the finish of Whitney Welsch, Lindsey Smith and Lisa Thiel was the closest and most exciting I have ever seen. Period. These ladies are the best in the business, and I get to WOD with them daily. Does life get any better?

I attribute these emotions to the amount of work and dedication that our team put in over the past year. All the hours of training: two-a-days, blistering 1:00 PM training sessions at Central, frigid 9:00 AM SWODS at the RBG, mobility sessions, pre- and post-WOD bullshitting, travel to the ACO in Dallas, overtraining (remember November Holley?) and coaching some of the best athletes in Texas.

I witnessed our individuals and our teams endure the most brutal conditions in Tomball... But it did not matter. Lance, JT and Web did us proud by showing they are among the tops in the CrossFit game. These boys know how to turn it on when the pressure is on - and I look forward to pushing them and them pushing me as we train for 2012. Thanks boys.

This year is a turning point. A stepping stone towards the future. It comes as a shock that the Central Affiliate team will not be competing this year at the Games, but we will be back next year. We will be prepared. We will win.

I have no words to express my gratitude and respect for everyone at the gym. You have impacted my life more than you can know. Thank you thank you thank you.

Never been...

2011-05-11T12:32:00.001-05:00

Out at sea for seven years, I got your letter in Tangier
Thought that I'd been on a boat, 'til that single word you wrote
That single word it landlocked me, turned the masts to cedar trees
And the winds to gravel roads, Idaho, Idaho

RAGE!

2011-04-26T10:08:00.000-05:00

Without a doubt one of my favorite groups of all-time. Turn it up and grow a pair!

Dominating Force

2011-04-08T17:07:00.000-05:00

The third week of the 2011 CrossFit Games Sectionals is coming to a close this weekend, and RedBlack CrossFit currently sits in 2nd place in our region (Texas, Louisiana, Mississippi). This is no surprise to the athletes that train at the RedBlack Gym. This was expected. Along with former CF Games athletes Crystal McReynolds and Whitney Welsch we also have a handful of the most talented and promising athletes in the state training out of our garage. If you haven't heard of Chardonnay Poole Brittany McKenna, Karen Pierce, Kris Kepler, David Deleon and Robert Brown, consider this your introduction.

Our project hasn't yet been running for one year, and in that year we have built the premier training facility for aspiring CrossFit Games athletes.

This is not your old-man's training program.

We are combining the best of the strength and conditioning world in one place, four days out of every week. Olympic lifting, power lifting, gymnastics skills, kettlebell work, metabolic conditioning, strongman lifts and carries, running, rowing and everything in between. It looks like CrossFit, and it is. But better. Through meticulous coaching, smart programming and brutally hard work and determination, our athletes are making a name for themselves and the place where they sweat and bleed.

RedBlack CrossFit is made up of the following athletes:

Men: Kris Kepler, David Deleon, Robert Brown, Nick Blasier, Mark Brazell, Firas Azrai, Brian Doyal, Clay Speckmiear, Richard White.

Women: Chardonnay Poole, Crystal McReynolds, Brittany McKenna, Whitney Welsch, Heather Reed, Jessica Estrada, Megan Parsons, Karen Pierce, Carlina Muglia, Erin Carter.

Can't stop won't stop.

2011-03-23T11:58:00.001-05:00

No matter what. Some days I crush it, some days I barely finish. No worries. I'm not training for today. I'm training for the Big Show. I will not peak today. I will be ready when game day comes. I will not PR everyday. I'm OK with that. I will PR on game day. It's a marathon, not a sprint. My eyes are set on my goals. My determination and dedication will overcome any shortcomings I have during this workout. On to the next one.

THE COMBINE

2011-03-19T18:23:00.003-05:00

Do you want it?

That is the only question we ask of you.

It's an easy question with only one of two answers: either you want it or you don't. We can't make you want it. That's not our job.

Our job is to transform you into the firebreather you want to be. Our results tell the story. We have some of the best CrossFitters in Texas training at the RedBlack Gym, being coached by the best training staff in the World. This may seem like hyperbole, but it only takes one morning in the gym to see what we do, who we are and what you're made of.

If you don't want it or don't have it, that's OK. You will find your place at another gym. We don't need you. You may become a decent athlete one day, but that is doubtful. Why? Great athletes don't become great by training around mediocrity. They become great because they seek out the best coaches and the best training partners they can find.

You think you're dialed-in? You might be, but when game day comes knocking at the door, who will answer? The NOVICE who had too many excuses (you're classes are too early, you're classes are too late, you are more expensive than other boxes, the location is not in my immediate area... the list goes on) or the BEAST who woke up early every morning, drove the miles, put in the work and paid the price?

The choice is yours. Put down your tires excuses. Step up to the plate and step up your game. If you're interested in what we can offer you, please contact me. If not, we'll see you on game day - and we will crush you.

If you don't know, now you know.

Back to the basics, people!

2011-03-03T09:50:00.001-06:00

Maude: What do you do for recreation?

The Dude: Oh, the usual. I bowl. I drive around. The occasional acid flashback.

An epiphany has been brewing. Not for me, but for me to share.

"If I knew then what I know now..."

In talking with the the athletes I train at the RedBlack Gym and the athletes I train at RunTex, I realize that they all have goals. For some, it is to compete at the highest level of CrossFit. For others, it is simply to gain mobility and lead a healthier, more fulfilled life. While both of these goals are different, they both share a common thread:

***Everyone wants all or at least some of the following: to be bigger, better, faster, stronger, more mobile; reach new levels of endurance, crush METCONS, get silly strong, improve in their olympic lifting, dominate gymnastics, reduce body fat and look better 'nekkid!***

I love it! Let's do it all! But wait, how do I accomplish all this?

My first answer is always: "With time". Inevitably, this is not the answer people want to hear. They want it all, and they want it all NOW!

While my default answer of "with time" is true, I feel the need to expound on that idea. To really answer the question, I believe we need to first define "What are your goals?"

All too often, I hear my athletes say things like "I think we should do longer METCONS: I'm weak in that area." The next day I hear "I think we should do more OLY-lifting: I'm weak in that area." The very next day... "I think we should lift heavy more often: I'm weak in that area." And the next day "I think we should focus more on gymnastics and body-weight movements: I'm weak in that area."

While they might be correct in their self-assessments, the truth is that we only have 24 hours in a day; 168 hours in a week. How best to spend those hours?

First we must define your goals. Then we must take action to meet those goals.

If your objective is to squat 600#, then you do not need to be CrossFitting! We need to find you the best strength coach in the world (Travis Holley) and get you lifting heavy 4x a week.

If your objective is to increase your clean & jerk and snatch to big-time kilos, we need to find you the best OLY-lifting coach in the world (Zach Thiel) and get you lifting OLY-style 4x a week.

If your objective is to run a 4-minute mile or be an elite MMA fighter, we need to... well you get the point.

I have yet to see anyone run a 4 minute mile, squat 600#, beat Brock Lesnar to a bloody pulp and show absolute proficiency in gymnastics. As of 2011, it is not physically possible. Elite level specificity naturally demands deficiency in other realms of fitness. This is one of the guiding principles of CROSSFIT. (If you haven't read this article, now is the time).

CrossFit the sport demands that athletes be average at everything. YES! We are the best at being mediocre in as many of the 10 general physical skills as possible:

1. Cardio/Respiratory Endurance

2. Stamina

3. Strength

4. Flexibility

5. Power

6. Speed

7. Coordination

8. Agility

9. Balance

10. Accuracy

The best CrossFitter (and "fittest" individual in the World) will be the person who has the highest level of fitness across these 10 GPS). They must be the best at being average. They might be more dominant in one area than another, but they most certainly will have practiced and refined all of them.

Which brings me back to your goals. What are they? If you want to be strong, you must lift heavy weights. If you want to increase cardio/respiratory endurance, you must METCON (it's a verb now). If you want it all, I have no better answer than to CrossFit. I have yet to see a program that integrates the 10 general physical skills as well or as evenly as does CrossFit.

***Tangent*** I also have clients who ask me what they can do to build stronger, more defined abs. I say deadlifts, back squats, overhead squats. Not what they want to hear, but the truth. What can I do to get ripped? Eat these foods, not those foods (abs are made in the kitchen I tell them) - NOT what they want to hear, but the truth. What can I do for my chest? Biceps? Legs? Shoulders? I tell them, "You're doing it right now... You're CrossFitting!" The look on their faces tells me I'm speaking in a difficult to understand dialect of Mandarin, although I know it's just not the answer they were hoping to hear.

In our culture of immediate gratification, we want to hear that we can strap on an electro-hydro-monitorizing belly-blaster 5000 and magically get the body we want. We want to do thousands of crunches and bicep curls and hope that we look like the guy on the cover of Testosterone Monthly. We hope that by simply eating less of the shitty processed food that we already eat, our bodies will transform into those of the ladies on the cover of Shape magazine. Unfortunately this is not real, and this will not get you where you want to go. ***End Tangent***

I have found that the best way to a longer, happier, healthier, more fulfilled life is through the combination of 1) CrossFit, 2) yoga and 3) clean, solid nutrition.

Consistency is the real key here. It's not a 9-5. It's a lifestyle.

You want it all? THEN YOU MUST CROSSFIT! (and give it time...)

YOU ARE NOT...

2011-01-24T10:27:00.001-06:00

... your past. your future. your stories. your excuses. your timidity. your body. your mind. your conversations. your lack of integrity. your strengths. your weaknesses. your successes. your failures. your thoughts. your identity. here and now: you are the Self. acknowledge your human being. let it be. push it aside and be the possibility of anything and everything from nothing.

Time to get...

2011-01-13T12:43:00.001-06:00

...CUTTHROAT.

*Games Season 2011*

Harmony.

2011-01-12T11:30:00.001-06:00

Happiness comes when what you think,

what you say,

and what you do are in harmony.

-Gandhi

Have Faith

2011-01-10T12:23:00.002-06:00

The great lesson is that the sacred is in the ordinary,

that it is to be found in one's daily life, in one's neighbors,

friends, and family, in one's backyard.

- Abraham Maslow

Last night a small group of us gathered at Jeremy Thiel's house to watch The Secret. I hadn't seen it since November of 2008, and it was a brilliant reminder of the power of the LAW OF ATTRACTION and our ability to MANIFEST great things for ourselves through the power of our minds and unwavering, childlike faith. Thanks JT.

Sweat, play, suffer, learn...

2011-01-07T11:06:00.002-06:00

...all before sunrise.

Kanye West - Runaway

2011-01-06T10:36:00.001-06:00

Seriously considering taking up ballet...

Love me some videos!

2011-01-05T20:09:00.000-06:00

Two great videos for the day -- Enjoy!

http://www.sicfit.com/speaker/5761-Carey-Kepler/video/409624-Were-Going-All-The-Way-This-Time-CrossFit-Centrals-Games-Training-Dec-10-Jan-11

http://www.sicfit.com/speaker/5761-Carey-Kepler/video/407207-CrossFit-Central-2010-Year-in-Review

Who's YOUR Coach?

2011-01-04T09:44:00.000-06:00

Am I an idiot? This picture seems to suggest "Yes."

The following is an excerpt from Dan John's book Never Let Go:

"The coach who coaches himself has an idiot for a client.

Even a good surgeon doesn't pull out his own spleen. A good coach can't coach himself. Listen, I tried it for years and here's the problem: You simply don't have enough RAM to do it yourself. Yep, that's the computer term. You simply don't have enough space in your brain to do what it takes to train yourself.

First, designing a program takes a level of honesty people can rarely match. Oh, sure, we can all see the obvious with glaring faults and issues, but the fix might blow up some happy little beliefs you're afraid to confront.

Second, anyone can design a program or plan. I see it all the time. In coaching yourself, you have to follow this program. Will you give it the time to work, or, like me, immediately begin to tweak and change it so by week two the original plan is completely lost? I know this by experience... thirty years of it! Can you follow your own plan? Some can, like Clarence Bass, but most can't. Even Bass, by the way, changes quite a bit from book to book.

Third, do you have enough will to push through your own program and not find the easy way out? I'm a master of talking myself out of tough workouts and back into my rut workouts. Like Earl Nightingale used to say, "A rut is a grave with the ends kicked out."

Fourth, can you honestly address your weaknesses at the start of a workout, in a strange gym, or when other alpha males are are training near you? The moment guys who look like frat boys start training near me, I front squat. I'm not doing sets of triples in the pull-up when these guys are working their heavy tricep extensions. Bro. Sorry, my ego can't handle that.

I have another idea to help you with this, but let's continue to unpack this concept. Let's just say it the opposite way. On the Velocity Diet, I drank six shakes a day. Why? Chris said so. If I follow Alwyn's workout and you ask me, why? I answer, "Alwyn said so." When Dick Notmeyer coached me, the answer was the same: Coach said so.

Said so is genius. It completely divorces you -- and I mean completely -- from any responsibility for your training. Why seven sets of four? Coach said so. Why fish oil? Coach said so. It's an amazing moment of clarity; you can pawn off all your responsibility on someone else. It's genius."

What are your thoughts?

Never Let Go.

2011-01-03T10:00:00.000-06:00

Never Let Go

This is the title of the book that I am currently reading... and THOROUGHLY enjoying. I picked it up at my parents house over the break (there was a break?) after I saw that my dad had another new book he was reading (dads have a way of knowing good books). My dad was also the one who told me my freshman year of high school that I should focus on three lifts: the Squat, Power Clean, and Bench Press. Ahhh if only I had listened to him... But then I wouldn't have known-it-all.

The book is written by Dan John, and details his philosophy of lifting and living (as he has done much of both - more than me anyways). It is smart, witty, informational, and highly entertaining to anyone who likes to lift anything. If you are looking for an "old-school" philosophy and a no BS account of how things should be done, I highly recommend it. This guy doesn't reinvent the wheel, he takes off all the bells and whistles and makes the complicated simple. Outstanding.

2011: My Year

2011-01-01T20:28:00.000-06:00

For me, 2010 was a year full of learnings, successes, trials and challenges.

2011 will be a year unlike any other year. I can't wait.

DON’T QUIT

Don’t quit when the tide is lowest,

For it’s just about to turn;

Don’t quit over doubts and questions,

For there’s something you may learn.

Don’t quit when the night is darkest,

For it’s just a while ‘til dawn;

Don’t quit when you’ve run the farthest,

for the race is almost won.

Don’t quit when the hill is steepest,

For your goal is almost nigh;

Don’t quit, for you’re not a failure

Until you fail to try.

-Jill Wolf

What to eat?

2010-11-03T19:59:00.000-05:00

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.

More potent than crack...

2010-10-18T10:03:00.001-05:00

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

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

2010-10-17T20:44:00.000-05:00

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!

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

2010-09-29T09:33:00.001-05:00

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...

"Baa."

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.

A time for rest.

2010-09-27T08:15:00.000-05:00

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%.

The Most Interesting Man in the World

2010-09-23T08:07:00.000-05:00

Do sharks have a week dedicated to you?

Become the most interesting person you know...

All the World's a Stage

2010-09-20T09:04:00.000-05:00

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.

The Maker

2010-09-19T19:39:00.001-05:00

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?

Gymnastics Cert

2010-09-13T09:10:00.001-05:00

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...

I am not afraid.

2010-09-08T19:25:00.001-05:00

I am not afraid to fail.

The future looks bright indeed...

2010-09-07T18:38:00.001-05:00

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.

I will take ownership. I will commit.

2010-09-02T15:44:00.002-05:00

My purpose: Spread the Gospel, according to Winchester.

Visit sicfit.com for more Videos

Change is GOOD

2010-08-31T18:16:00.001-05:00

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...

2010-08-26T18:53:00.000-05:00

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

2010-08-23T18:45:00.001-05:00

Dedicated to my boys. Classic classic.

The Wolfpack in action

2010-08-21T16:03:00.000-05:00

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

2010-08-17T16:43:00.005-05:00

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.

2010-08-16T17:28:00.000-05:00

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.

Today's OPT!

2010-07-30T17:31:00.000-05:00

Todays' OPT training:

3 rounds for time:

21 deadlifts @ 185#,
50 double unders.

Time: 5:19.

2010 CrossFit Games: The first of its kind

2010-07-24T14:49:00.000-05:00

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.

SICFIT Austin's Black & Red Competition

2010-07-07T17:41:00.000-05:00

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

Details:

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.

SHOW UP AND SEE WHAT IT'S ALL ABOUT!

Opportune Jamaica Sunset

2010-06-25T19:08:00.000-05:00

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.

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

2010-06-22T21:18:00.000-05:00

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.

Human Potential and CrossFit

2010-06-21T18:17:00.000-05:00

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...

GET SOME!

2010-05-26T11:26:00.001-05:00

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.

Great read on Relative Strength

2010-05-24T20:11:00.000-05:00

RELATIVE STRENGTH

The Importance of a Positive Power-to-Weight Ratio

BY MARK TWIGHT

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.

Take care of yourself!

2010-05-20T10:46:00.000-05:00

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 ;-)

Personal Training

2010-05-09T12:39:00.000-05:00

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 michaelwinchester@crossfitcentral.com, or call me at 713-302-6388.

I look forward to hearing from you soon!

SICFIT Austin Has Arrived!

2010-05-07T15:51:00.000-05:00

Shopping Spree

2010-05-02T08:24:00.000-05:00

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!

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

2010-04-21T19:33:00.000-05:00

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 DHMO.org 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 DHMO.org, 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 DHMO.org 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: http://www.dhmo.org/facts.html

SICFIT AUSTIN

2010-04-16T09:09:00.000-05:00

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.

Central South Texas Sectionals – or The Mental Games We Play

2010-03-19T11:05:00.000-05:00

This past Wednesday I took on “Murph” – a marathon of a Crossfit workout. The workout consists of a 1-mile run followed by 100 pullups, 200 pushups and 300 air squats followed by a 1-mile run… all while wearing a 20# weighted vest. At the goading of a training partner, I decided to up the ante and wear a 30# vest (Go Hard or Go Home!)

The workout took me 1 hour, 1 minute and 30 seconds, and I finished all but crumpled on the ground in the fetal position. But never, not once in the workout, did I even contemplate or entertain the idea that I would not finish the workout.

Since I started crossfitting in October of ’08, this has been the MO: finish the WOD. I have been through lots of extremely difficult training (3 a days in the hot and humid Florida summers anyone?) and plenty of grueling crossfit WODs, but never have I ever tapped out or given up. I pride myself on my mental toughness (I might not always be the best, but I will work harder than anyone…) and take great satisfaction in destroying my body.

This was not the case last weekend, when I competed in the CSTS at the Camp Mabry military base, here in Austin, TX. I finished a very respectful and humbling 23^rdout of 135 men, considering the amazing collection of athletes that showed up to compete.

The first two WOD’s were difficult and challenging, both physically and mentally – but the third and final workout was arguably the greatest test of mental strength I have ever taken on. The workout was as follows:

15 barbell thrusters @115# :: run 100 ft :: 50 one-arm kettlebell snatches @ 24kg :: run 100 ft :: 100 double-unders :: run 100 ft :: 50 kettlebell swings @ 24kg :: 100 ft farmer’s walk with kettlebell :: 15 barbell snatches @ 115#.

I was moving through the WOD nicely and thinking I would finish with a good time until I got to the last 15 reps: 15 snatches with 115#.

I made it to the bar, dropped my kettlebell, set my feet and got ready for the first of fifteen snatches… I made my move and the bar made it about 1/3 way up my body when… nothing. I dropped the bar and bent over to catch my breath. My body was screaming and I was sucking wind. I had felt this before, and knew if I just focused, I would make it happen. I set up and went for rep one again… the bar got to my chest where it rested. The judge yelled out “NO REP!” I let the bar fall – angry and frustrated.

What followed were the hardest fifteen reps of any workout… ever. It took me somewhere in the vicinity of 7 minutes to finish the workout (I finished with a total time of 15:44). 7 minutes for 15 reps. This was the first time I had ever actually thought “I am not going to finish this workout.” I still don’t know how I did…

There was literally a battle being waged inside my head: one side saying I could not finish, the other side telling me I had to. Once again the angels won out over the demons, and it was not without two valuable lessons being learned.

Lesson 1: I must win the war before I step onto the field of battle (both physically and mentally).

Lesson 2: I am powerful beyond measure.

Congratulations to all those who competed and the 30 men and 30 women who are moving on to compete at regionals in Ft. Worth May 28-30. I am grateful for being able to compete and having prevailed victorious, and my heartfelt thanks go out to all those who made it possible. My goal? Compete at the 2010 CrossFit Games.

Next stop: FT WORTH!

It is upon us...

2010-03-12T09:10:00.000-06:00

I have been training since last April for this... The CrossFit Games. It is here, the time is now. I will step onto the field of battle, and I will be victorious. No excuses. Only mental fortitude and physical prowess. This is it.

Warrior.

Gladiator.

Go there - get lost.

I will not be outworked.

I am not afraid to die.

"Thus it is that in war the victorious strategist only seeks battle after the victory has been won, whereas he who is destined to defeat first fights and afterwards looks for victory."
-Sun Tzu

"In every battle there comes a time when both sides consider themselves beaten, then he who continues the attack wins."
-Ulysses S. Grant

"Victory goes to the one who has no thought of himself."

-Shinkage School of Swordsmanship

INVICTUS

2010-02-05T09:14:00.000-06:00

Out of the night that covers me,

Black as the pit from pole to pole,

I thank whatever gods may be

For my unconquerable soul.

In the fell clutch of circumstance

I have not winced nor cried aloud.

Under the bludgeonings of chance

My head is bloody, but unbowed.

Beyond this place of wrath and tears

Looms but the Horror of the shade,

And yet the menace of the years

Finds and shall find me unafraid.

It matters not how strait the gate,

How charged with punishments the scroll,

I am the master of my fate:

I am the captain of my soul.

-William Ernest Henley, 1875

I can only imagine the lives of my forefathers. I can only imagine the hardships they must have endured, as everyday life was a struggle to survive. Survival. This word has all but lost its meaning in today's world. At the time of the first humans, survival was literally LIFE. They never knew what would await them when they woke up... what great beast would be waiting to make them their next meal. They had to search out food and water, track prey, kill it, and eat it. They had to climb tall trees to reach highly fibrous fruit (not what we today know as "fruit". They had to forage for nuts and berries, gathering a handful at a time...

Today, we wake up in our heated or cooled homes, on a comfortable bed, go to the grocery store in our cars, buy pre-packaged meat and vegetables, buy nuts and seeds by the bucket-load, cook with pots and pans over a gas or electric stove, and drink potable water from a faucet piped directly into our kitchens. We never have to worry about where our next meal will come from, or if a hungry lioness will try to make us her next meal.

I am not proposing that we revert back to the stone age. What I propose is that we take a look in the mirror and a look at our lives. How hard is it? For me, the answer is: EASY. If you are reading this, then your answer should be the same. You are sitting in front of a computer, looking at words that have been posted on the internet. Wow.

The closest that I can come to the survivalist days of my ancestors is to try and imitate the way they ate... Weak sauce. I try to imitate the way they lived by pushing myself to my physical limits as much as I can bear... A feeble effort at best. I want to take this moment to honor all those who have come before me: those who fought off harsh winters, famine and predatory animals... all those who survived the bubonic plague in Europe, made the trip from there to the Americas and started new lives - unknowing of the future that awaited... all those Men and Women who endured the most brutal landscapes and wars and environments to SURVIVE.

I would not be here if it were not for them. Neither would you. So I ask again: How hard is your life?

I ask you to read this poem again. Try to comprehend what he has so greatly expressed in simple words. Will you encounter hardships? If you are alive, you most likely will. It is your mental attitude - your unwillingness to be conquered by anything - that will make you a man or a woman. Will you be beat down by work, relationships, stress and finances? Will you let your MID get the better of you and tell you that you CAN'T do this, or CAN'T do that because of X, Y and Z? If that is the case, the reality is that you WON'T do this or that, because you have already decided not to. Make the decision to push past the boundaries of mediocrity and be great. Make the decision to LIVE.
INVICTUS.

We Are

2010-01-16T11:42:00.000-06:00

We are the coaches of CrossFit Central.

We are no different from you . We wake up every morning, put on our clothes, eat our breakfast and get on with our day. We love what we do. We coach. We train. We experience success and failure. We push ourselves to the limits. We fail. We try again - and again - and again - until we produce results. We sweat and fall and bleed and feel. We are a dedicated team. We are friends. We are family.

Sound familiar? That's because we are you. We have all been where you are and experienced what you are experiencing. You are no different from us... Sure your Fran times might be a bit slower and you might have a little less on the bar on a max rep day, but we have all been there. Some of us are still there.

If there is a lesson to be learned, it is that we all have UNLIMITED POTENTIAL. It is inside each and every one of us. The only difference is that we have made a decision to commit to the LIFESTYLE: healthy eating (lots of it), mental determination in our workouts, and proper recovery afterwards.

However, our development goes far beyond the box... Personal development is paramount to success in life. EDUCATION: Are you a perpetual student of the world? How often do you read? What do you read? Do you listen to motivational and inspirational people? Brian Tracy, Jim Rohn, Tony Robbins, Susan Conrad - these people are a deep well of knowledge: they have mastered the keys to effective communication and life skills necessary for success in today's world. UTILIZE every resource you have (and you have the world and everything in it) to better yourself and those around you.

Make the commitment, take the plunge. No excuses.

EPOC Challenge

2010-01-13T21:03:00.000-06:00

CrossFit Central's EPOC Challenge is up and running! Body comps have been taken, goals set and the first WOD is under our belts. Q: Who will have the best results? A: The most dedicated and focused individuals. Period.

8 Weeks - a small amount of time, yes. But in 8 short weeks, with the right diet, crushing workouts and clarity of purpose - anyone can achieve any goal. Time to put up or shut up.

Join us?

We are the insurgents...

2009-11-27T14:04:00.000-06:00

There is a war going on for your mind.

In one hand there is hope, prosperity, strength, health and success.

In the other hand there is despair, poverty, weakness, malady and failure.

All of these are choices. We choose the beaten path, or we choose the path less traveled. Every second, every minute, daily, weekly, monthly and yearly we choose. "It's too hard. I can't. He's better, stronger and smarter than I am. I'm too tired, it's too cold or too hot." It's not that you can't. It's that you won't.

We believe that we must train our bodies, but what about our minds? The mind is the most powerful tool that we as humans have. It can overcome any adversity, push through any pain, and achieve the greatest accomplishments, if only we let it.

How often do you train your mind? Do you read? Do you think? Do you plan?

Training the mind is not an easy undertaking... quite the opposite. It is one of the most challenging things anyone can do. It takes an iron will and the process can last a lifetime.

We must recognize when our ego speaks to us, telling us to stop, to slow down and give up. Here is the important part: Don't judge the voice. Acknowledge it, see it for what it is, and then say: "Fuck You" and push past it.

Nothing can stand in my way except for my mind.

Time to revisit my goals

2009-11-22T12:00:00.000-06:00

It's time to revisit my goals. If you have never set goals for yourself, it is one of the most inspiring and life-affirming things that you can do and I highly recommend it. It is not easy, however. If you have never done it, I highly recommend listening to Brian Tracy's The Psychology of Achievement. EXTREMELY powerful stuff.

Goals must be realistic, specific and powerful. You must write them down. You must own them and set out a specific timeline by when they will be realized. Where do you see yourself in 10 years - 20 years - 50 years?

Start with where you want to be; who you want to be and then work back to plan out each and every step you will take to arrive there. Then: DO IT. Goals are nothing if action is not taken.

Development is a process. Mental, emotional, spiritual and physical growth takes place over time. You cannot expect to achieve your most difficult goals while taking the path of least resistance... Be ready to invest everything you have: time, money, emotions and willpower.

Are you ready to develop? You cannot develop others without first developing yourself. You cannot lead people where you have never been. You cannot help others if you first do not help yourself and prepare yourself for the hardships that will come with these trials and errors.

The quicker you fail, the quicker you will find success.

Just some thoughts.

Hittin' PR's baby!!!

2009-10-25T20:25:00.000-05:00

For the past two months or so my diet has been... well shady at best. I loke to consider myself 100% Paleo (my goal) but I haven't been weighing or measuring food, and I have unfortunately let cheat meals or snacks become the norm. This was highlighted when I started food logging again for the (coming up on a month now).

That being said, I have been hitting all PR's, and I have been feeling stronger and more fit than ever. I am not promoting letting mine or anyone else's diet become slack, or choosing less healthy food options over their more obvious alternatives. I am merely telling my story.

One reason I feel this is happening is that I have been crossfitting now for a year. 1 year!! This first year has given me my base of strength and conditioning. Some of you might say: 1 year just to get a "base" of strength and conditioning??" YES! 1 year.

One year of lifting and running and jumping and repeating - 1 year of soreness and stretching and yoga and crossfit and dialed in diet - to get to where I and you have a complete understanding of what it means to eat right, then eat wrong and see the difference in performance. To work out hard, and rest and repeat, and see the gains however large or small (sometimes not at all). That's what it takes to get a base.

Now I am fine tuning the diet and everything else: my olympic lifting movements, my running, my pullups, my squat -- all this is coming together to help me reach my fitness goals and make me a more proficient and effective athlete.

My body (and more importantly my mind) are able to withstand more pain and punishment than before, thereby allowing me to make solid gains and lower my times across the board. In some WOD's I have only improved by seconds (Elizabeth) and while in others I have shaved MINUTES off my time (Fran, 100 wall ball shots for time), Kelly...

I'm moving on up!!! Where are you going? Let's go!

CrossFit Central

2009-10-04T09:45:00.000-05:00

Yes, I am now a trainer at CrossFit Central! This is something I have wanted to do for a long while now - ever since I knew that CrossFit was going to be a big part of my life... I have been shadowing Lance and Big Mike for the past month, learning the ropes and picking up on their training methods and techniques. Needless to say I have had to change my sleep patterns drastically... but I am thoroughly enjoying giving back to people what CrossFit has given to me.

I feel that my two jobs (working at lululemon athletica and now CFC) compliment each other perfectly. Both are in the business of elevating the world from mediocrity to greatness - and that's what it's all about, right?!

My challenge now is to stay on top of my diet... Although I am eating all the right foods (ok ok I definitely cheat sometimes) the quantities are all off. I should be drinking a lot more water, for one, and I should be eating more regularly throughout the day . With a busy schedule, this will be my biggest challenge!

See you all at CFC soon!

beeeen a while!

2009-06-10T19:26:00.001-05:00

Qualifiers: Done and done.

2009-05-10T22:53:00.000-05:00

One week ago (feels longer than that...) I competed in the Crossfit Southwest Regional Qualifiers... What an experience! Although I ended up placing 60 out of about 120 males (not exactly what I was hoping for) the experience and fun was much more than I had anticipated.

The first WOD was:

3 Rounds for time of:

10 squat clean and anyway overhead @ 155#; 500 m row.

Time: 18:47.

The second WOD was:

50 chest to bar pullups; 50 burpees.

Time: 7:38.

The third WOD was:

21-15-9 of:

Box jumps @ 24"; Kettlebell swings @ 24 kg; Sumo deadlift highpulls @ 95 lbs.

(During this workout I was awarded a 10 burpee penalty for dropping the bar...)

Needless to say I now know where I stand... Three of the people that train me (Lance, Carey and Crystal) qualified to go to the Crossfit games in Aromas, CA. There is no doubt they will all do well and compete for top honors.

On Friday (5-8-09) I got my body comp (179 lbs. and 8.5% body fat) -- and then did a WOD of:

As Many Man-Makers as Possible in 15 min... I got 39.

I took it easy this week... not too hard on the workouts, and eating whatever I want. tomorrow is Monday, a new week -- I will start back with the strict and intense workouts (3 days on, 1 day off) and get back on top of my diet (clean clean CLEAN!).

I know what has to be done. Time to do it. CrossFit games 2010.

The Qualifiers are here!!!

2009-04-30T22:18:00.000-05:00

I leave tomorrow morning for the qualifiers in Ft. Worth. This is what I've been training for... This is what I've been eating for and sacrificing for. Gotta get some good rest, eat right, get my mind right, and GO.

Last Workouts

2009-04-30T22:12:00.000-05:00

4-24: lulu yoga + jump rope.

4-25: --

4-26: Bikram.

4-27: Kettlebell WOD: 3 rounds of 3 minutes (1 minute each exercise):

KB swing @ 24 Kg; KB Clean (ground to shoulder); KB Sumo Deadlift Highpull.

4-28: Bikram.

4-29: Hot Vinyasa.

4-30: --

Last couple of workouts!

2009-04-23T21:08:00.000-05:00

Saturday (04-18-09):

4 rounds for time of:

10 dumbbell thrusters (45 pound dumbbells)

10 burpees

30 situps

Time: 9:04.

Sunday:

100 m sprint (x8).

Then: 3 rounds (3 minutes each) of:

6 pushups; 9 knees to elbows.

Then: Tabata squats for 8 rounds.

Monday:

5 thrusters @ 115

5 thrusters @135

5 thrusters @145

5 thrusters @155

5 thrusters @165 (last 2 =fail)

Tuesday:

As Many Rounds As Possible in 20 minutes of:

2 muscle ups

4 handstand pushups

8 kettlebell swings @ 2 pood (32 kilograms).

Rounds: 7 and change.

Wednesday: REST.

Today (04-23-09):

21-15-9

Burpees; Deadlifts @ 275-225-225; Box Jumps @ 24 in.

Time: 12:58.

10 days...

2009-04-22T22:33:00.001-05:00

...until the regional qualifiers in Ft. Worth.

Seneca and words of Stoicism

2009-04-17T22:36:00.000-05:00

"Count your years and you’ll be ashamed to be wanting and working for exactly the same things as you wanted when you were a boy. Of this make sure against your dying day - that your faults die before you do.”

Wednesday: Yoga.

Thursday:

1-1-1-1-1 Shoulder Press: Max 155 lbs.

3-3-3-3-3 Push Press: Max 180 lbs.

5-5-5-5-5 Push Jerk: Did not do.

Friday: Rest.

Monday and Tuesday's WODs.

2009-04-15T15:42:00.000-05:00

Monday:

3 rounds for time:

400 m run; 15 pull-ups; 7 hang cleans @ 135 lbs.

Time: 9:26.

Tuesday:

As Many Rounds As Possible in 20 minutes of:

5 over-head squats @ 95 lbs; 10 burpees; 15 pull-ups.

Rounds: 7 + over-head squats + 2 burpees.

This. Is. It.

2009-04-14T22:15:00.000-05:00

This makes me want to get on the field, lace up my boots and play again. There is no greater feeling (in my opinion) than going head to head with someone else to test your strength, speed, and skill against his -- to see who has trained longer, harder, and sacrificed more to achieve one thing: VICTORY.

Get Some.

Give a man a fish and he can eat for one meal. Teach a man to fish, and he can eat for a lifetime.

2009-04-14T09:37:00.000-05:00

http://www.youtube.com/watch?v=uCFZoqmKf5M&feature=player_embedded

http://www.youtube.com/watch?v=v8WA5wcaHp4&feature=player_embedded

Here are two great videos that were just posted by my friends Big Mike and Lance from CrossFit Central. They explain clearly and concisely the what and why of eating a Paleo-based diet. Is it to perform better? Well, I sure hope that is one of the positive side effects. But more importantly, eating this way will ensure health now and later. It is preventative health care -- without the doctors.

Doctors do a hell of a job helping us, and we do need them in our society. Perhaps we just need them a little less... We as a society have gone from turning to them in times of emergency and illness to turning to them for a cough and a sniffle...

For the most part, doctors (our entire health-care system really) treat the symptoms. You have a cough? Here: take these pills to get rid of it. You have diabetes? Here: take these pills to control your insulin. You have cancer? Here: take... You see where I'm going, don't you.

It's like giving a homeless man some pocket change. It might help get him his next meal at McDonald's, but will it get him any closer to getting off the street and back to functioning in our society? Sadly, the answer is no. Give a man a fish and he can eat for one more meal. Teach a man to fish, and he can eat for a lifetime.

What we should do -- what doctors should do -- is practice and preach preventative health care. But what does this mean? This means we start educating our children early in life on how to eat and live so that later on they WON'T HAVE that cough, diabetes, or cancer to deal with. Instead of dishing out medicine, why not educate on different ways to eat healthy and get exercise? Why don't we prevent the health maladies of our society through healthy living: stop treating the symptoms, and start getting to the root of why we are so unhealthy. Let's change the causes to see different effects.

One more thing: Name me one mammal (besides human beings) that drinks milk after infancy. What? You can't? That's because there are none. Yes, milk provides protein, calcium, etc. but we as a species have only ben drinking milk for the last 10,000 years. Our bodies are not made to do this.

Some R-E-S-T!

2009-04-12T14:13:00.001-05:00

Last week's WOD (Thursday):

150 Wall-ball for time (20# ball):

Time: 8:06.

Friday, Saturday= Rest. Sunday= Bikram.

Becoming Batman

2009-04-09T14:22:00.000-05:00

This is an old post from CrossFit Balboa's blog:

Becoming Batman

Last week we discussed a new book by E. Paul Zehr called Becoming Batman. The premise of the book is to take a look at the genetic traits and physical demands that it would take to make someone a superhero. I consulted with resident superhero expert, Jason Davis, to critique the book.

As a young boy growing up I was always fond of comic books and superheroes. My imagination would run wild as I went on adventures with Superman, Spiderman, Batman and countless others. Yet only one of those heroes has been able to captivate and inspire me to this very day, and that hero is Batman.

Why Batman? Simple, he’s human. He wasn’t bitten by a radioactive spider that gave him arachnid like abilities, he was not gifted with alien powers that allowed him to fly or shot-put a 747. No, Batman is an ordinary (albeit wealthy ) human being that does the extraordinary day in and day out. Batman forged himself through years of hard work, training and will power (esp willpower) effectively representing the pinnacle of human physical achievement. So does that mean that you or I are capable of reaching these heights? Possibly, let’s look a little deeper into what actually makes Batman the Batman.

Part 1: Genetics

As a trainer and a coach I have always heard clients/random people around the gym make some remark akin to “I can’t get lean, strong or big...it’s just not part of my genetics” Well how big of a role do genetics actually play in your quest to become the Dark Knight? The answer may surprise you...

At some point in your life you have probably (hopefully) attempted some sort of an activity that combined a movement and physical ability (eg. Snatch, sprint, kipping pull-up, martial arts, etc) and you probably had some measure of success with it. In fact depending on your decision to pursue the 10,000 hrs (http://www.crossfitbalboa.com/blog.php?id=1129&month=2009-01) of practice needed to master said activity, you either got pretty good at it or gave it up altogether. It takes a considerable amount of discipline to not only become but to maintain your proficiency in any kind of physical skill. So what role do your genes play in it all? To understand we have to take an imaginary look at ourselves under a microscope so we can see the basic building block that we are all made of; the cell.

Cell’s have three main parts: the cell membrane, cytoplasm, and the nucleus. The nucleus houses your DNA which play the determining role in which of your physical traits, or phenotypes, that your body expresses. Yet, that is only half of the story since one has to factor in dominant and recessive expression. Remember that genes communicate a number of different things about you. Things you can see (hair and eye color) and things you can’t (likelihood of developing cancer or crone’s disease) like genes can take on certain forms called alleles and the set of alleles that a person has for a certain gene is called the genotype. Within the genotype alleles may be dominant or recessive. If you have at least one dominant allele for a certain trait , that will be expressed or shown. The recessive trait will be expressed only if you have recessive alleles in both pairs.

It is important to realize that your genes (genotype) and the actual physical manifestation of those genes (phenotype) are not always the same thing. I mean have you ever noticed how two generally unattractive parents can create a really attractive kid? Weird right...This is also the reason that your mom has blue eyes and your dad’s eyes are brown but your eyes are green. It’s all thanks to the way that dominant and recessive genes were paired together at your conception.

So, now that we have a small understanding of what your genes are actually responsible for. Let’s take a look at how they influence body type. Why is body type of consequence? Well for starters part of the reason that Batman is such an effective crime-fighter is because he looks intimidating. Because of his muscular powerful build, criminals (known for being cowardly and superstitious) are immediately scared of him since his body implies the amount of damage he can do if he got his hands on them. Using “somatotopy” (literally body categories) science says that human bodies fall into three categories: ectomorphic, endomorphic, and mesomorphic. Ectomorphs have slim bodies and difficulty gaining weight. Endomorphs have thicker bodies and gain weight (esp fat) easily, and mesomorphs are in between ecto and endomorphs with a strong predisposition for gaining muscle mass. Obviously, most people don’t fit neatly into one category, most of us would be blends. Did you notice how, at the beginning of this paragraph, I used the word “influence” to describe the extent that genetics factored into our bodies? Well you have to consider that Batman wasn’t born yolked but rather his body is just reflecting his response to training.

Consider this, as human beings we share 99% of our genetic coding. 99%! Holy double helix! That means that all of our differences from height to weight and body types come from a measly 1% . Incredible that all of our individualism comes from that tiny little number. This knowledge will be useful in our upcoming discussion of nature versus nurture. Since our desire for extreme physical performance is indeed a part of how our bodies respond to vigorous exercise, how much of that response is because of heredity and much of it is environmental? How much of our DNA defines us and how much of our experiences decide who we are? Surely, we are a product of this EXTREMELY complex relationship. A key thing to realize would be that genetic influences are often quite specific and can only be maximized in certain specific situations. For example, if you have an inherent capacity to respond to strength-training exercise, it may only be for a specific type of exercise. Meaning that just because your body adapts well to Thrusters it does not mean that you will adapt so easily to long distance running.

The argument of nature versus nurture is a messy one with no clear cut resolution. Would Bruce Wayne have devoted himself so rigorously to training so that he could become Batman if his parents had never been brutally murdered in front of him? Hard to say, maybe he would’ve been more like the shallow billionaire playboy that he pretends to be in front of the public. Who knows? I do think it is safe to say that his genetics gave him a certain inclination towards certain activities but his environment fostered his burning desire to be the hero that he is. In fact, If he had never applied himself to the dedicated training program that he went through for years I can tell you that somersaulting off of rooftops and fighting crime would not be part of his daily to-do list. In a study adapted from McArdle et al in the book Essentials of Exercise Physiology. It was discovered that many factors that are key to physical performance have approximately 20 to 30% genetic contribution. For example muscle strength and aerobic fitness both have about 30% genetic contribution to your current fitness status today. Remember, that the Batman had some physical predisposition to becoming who he is (just like you have some predisposition to becoming who you are) but It was not set in stone!

Lastly remember this, most of our traits are a complex mixtures of nature AND nurture. Diet and exercise plays just as important roles in our quest to emulate the Batman. In fact in a story from the graphic novel “Child of Dreams” an evil genius was stealing DNA samples from crime scenes where Batman battled members of his rogue gallery in an effort to create clones to defeat him. But after Batman defeated all of them he said, memorably, “ A man isn’t just his DNA… he’s his intellect, his experiences… You’re not Batman…You’re not the things I experienced, the event’s that shaped me.” Bravo.

Renegade runnin'

2009-04-08T21:14:00.000-05:00

WOD:

2 rounds for time:

800 m run; 25 renegade rows (1 push up, right arm row, left arm row=1)@ 45 lbs.

Time: 12:15.

6.6%

2009-04-07T22:04:00.000-05:00

Went in on Sunday to get my body comp!

Weight: 176.

Body Fat: 6.6%.

WOD yesterday(04-06-09):

10 rounds for time:

3 clean and jerks (with burpee); 10 in and outs on parallettes.

Time: 16:16.

Fittest Games Championship

2009-04-04T18:00:00.000-05:00

Well, today was the big day. The test. Thursday I went to a Pilates class for lululemon, and yesterday I didn't do anything but... yep: rest. The championship was a blast -- tons of spectators, great atmosphere, and elite athletes. I definitely have some work to do if I'm gonna compete with these guys. I was definitely in the fastest heat (the heat I wanted) with Kris Kepler and Jarrod Freshour (who came in 1st and 2nd in the prelims, respectively). I ended up placing 14/21 with a combines time of 27:56 for both workouts.

First workout

4 rounds for time of:

400 m run; 5 chest to bar pull ups; 10 push ups; 15 squats @ 115 lbs.

Time: 12:14.

Second Workout

500 m row

10 full squat cleans @ 155 lbs.

2 chest to bar pull ups

8 fsc

4 pu

6 fsc

6 pu

4 fsc

8 pu

2 fsc

10 pu

500 m row.

Time: 15:42.

The second workout was by far one of the most challenging workouts I have done yet. A brutal combination of strength and endurance. The qualifiers for the CrossFit Games in Dallas are only a month away (May 1st, 2nd and 3rd). Now it's time to re-focus and plan the next month!

Paleo-zone, supplements, and crushing WOD's. That's all there is to it.

preparation and tweaking the diet

2009-04-01T11:03:00.000-05:00

yesterday i partook of some Bikram Yoga to loosen me up (it's still exhausting, but worth it) and today's WOD was:

Squats 5-5-5-5-5:

135/155/185/205/225.

Tried to take it a bit easy today... Also, I'm gonna change up my diet as per instructions of Big Mike G. over a XFit Central. 50% of my daily carb intake will be directly post-workout. Gonna double the fats and up the proteins as well. I'm cutting dairy out of my diet (s.o.b.) and am going to move from Zone to Paleo Zone: starting today.

Let's see where this takes me!

This Saturday is the Championship -- the workout is supposedly coming out today...

and i'm back in the game!

2009-03-31T06:09:00.001-05:00

so i took it relatively easy last week... i think my body has needed some prolonged rest and recuperation. last tues. and wed. were WOD days, followed by Bikram on thurs. and fri., another yoga class on saturday and nothing on sunday. yesterday i hit up CrossFit Central to take on Angie! now it's all about recovery, rest, and preparation for the Fittest Games Challenge Championship this Saturday!

Angie:

100 pullups; 100 pushups, 100 situps; 100 squats.

Time: 19:22.

not bad considering it was my first Angie Rx'd.

are you a sheep, a wolf or a sheepdog?

2009-03-26T15:21:00.000-05:00

"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."

Excerpt from LTC (Ret) Dave Grossman's Blog:

"On Sheep, WOlves, and Sheepdogs"

http://crossfitoneworld.typepad.com/crossfit_one_world/2009/03/rest-in-peace.html

gotta get mah mind right!

2009-03-25T17:47:00.000-05:00

lately i've felt tired... not performing like i think i should at this point. some of it is definitely mental. i have to start getting my mind back in it. the other part is physical: i definitely peaked at the right time for the Fittest Games Challenge. but now i have to do it again for the Championship. and then again for the big one: the XFit Games Regional Qualifier. i just found out the event will be sold out! holy fuck. really gotta step up my game and dial in the diet. no more pussyfooting around. strict diet and killing the WOD's.

today was max squat. 3 months ago i maxed out at 305 lbs.

Today: 275 lbs. I'm definitely more fit, but I've lost some brute strength...

Daaaaaaaaamn...

2009-03-25T17:23:00.001-05:00

sucking wind

2009-03-24T12:07:00.001-05:00

First workout after vacation:

3 rounds for time of:

400 m;

10 push ups; 10 sit ups; 10 dead lifts @ 45 lb.

dumbbells; 10 power cleans @ 45 lb. dumbbells;

10 push press @ 45 lb. dumbbells;

400 m.

Time: 14:40.

Today's WOD:

50, 40, 30, 20 box jumps;

50, 40, 30, 20 walking lunges;

10, 10, 10, 10, renegade rows @ 35 lbs.

Time: 15:07.

Less than 2 WEEKS til the Fittest Games Championship... gotta go gotta go!

ahhh the great outdoors

2009-03-23T08:11:00.001-05:00

just got back from a 4 day vacation to Big Bend National Park and Terlingua -- a much-needed get away! lots of driving, lots of hiking, 2 nights in the middle of nowhere with nothing to look at but the stars... nice.

last WOD was last Wednesday:

5 rounds for time of:

400 m run; 20 kettlebell clean and press @ 24 kg.

Time: 16:20.

gotta push past this plateau

2009-03-17T21:25:00.000-05:00

i'm not performing where i think i should be at this point... i've hit a small physical/mental barrier due to lots of super intense training sessions stacked one on top of the other.

i'm going to double my intake of fats to up my energy during the WOD's to see if that helps. gotta crush the WOD's... especially the one like today with lots of running...

WOD:

800 m run;

4 rounds of: 25 push ups; 25 deadlifts @ 135 lbs; 25 double unders; 25 sit ups;

800 m run.

Time: 21:13. Needs to be 19:00.

late night WOD

2009-03-16T22:46:00.000-05:00

I felt tired tonight... a little dehydrated perhaps.

3 rounds for time of:

25 burpees; 25 sit ups; 400 m run.

Time: 12:44.

"Set yourself on FIRE and they will come from

all over and everywhere to watch you BURN..."

tah

2009-03-14T22:04:00.000-05:00

tough as hell...

03-14-09 WOD:

5 rounds for time of

9 hang squat cleans @ 135 lbs; 25 pull ups.

Time: 20:50.

An interesting observation by Mr. London:

As for the primitive, I hark back to it because we are still very primitive. How many thousands of years of culture, think you, have rubbed and polished at our raw edges? One probably; at the best, no more than two. And that takes us back to screaming savagery, when, gross of body and deed, we drank blood from the skulls of our enemies, and hailed as highest paradise the orgies and carnage of Valhalla. - JACK LONDON

dang

2009-03-13T10:24:00.000-05:00

...something about this song. i like their stuff. different.

http://www.youtube.com/watch?v=E2YnDlEMXiU

the WTF?!?! WOD

2009-03-13T09:30:00.000-05:00

Yesterday I took my "rest" day by going to Bikram... then we took a road trip to San Antonio to watch the Lakers stomp the Spurs - but unfortunately didn't get home until midnight, which didn't give me much time to rest up for...

So I show up this morning @ 6:30 to CrossFit & Fearless down south, and my good friend Jeff thinks it would be nice to give us a super WOD.

Warmup:

10 min on rowing machine, then:

40 air squats, 30 sit ups, 20 push ups, 10 pull ups (x2);

15 glute-ham situps, 10 shoulder press @ 45 lbs (x2).

Workout:

50, 40, 30, 20, 10 of:

Push press @ 65 lbs;

Box jumps @ 36 in;

Overhead kettlebell swings @ 1.5 pood (24 kg).

Time: 28:34.

Longest MetCon workout I've had in a while... but I needed it.

Shoulder Smolder

2009-03-11T22:36:00.000-05:00

my shoulders are toast...

WOD: 5 rounds for time:

5 hand stand push ups;

10 push jerks @ 115 lbs;

400 meter run.

Time: 16:17.

Gonna sleep like a baby...

2009-03-10T23:33:00.000-05:00

Saw this on Lance's blog and like it...

“Go heavy. So instead of chasing an improvement in your Angie time of 4 seconds, try performing a workout you know and rock–at a load where your time begins to significantly drop off. Can you perform 30 clean and jerks with 135 lbs in under three minutes? Shame on you.That load should be 155 or 185 pounds. Go out and start failing all over again. And this time make it heavy, because everyone is getting good at runnin’ and chinnin’.
After all, in case you’ve forgotten, 225 is the new 135.” --Kelly Starett

2009-03-10T22:25:00.000-05:00

... and the results are in!

The Fittest Games Challenge took place this past weekend here in beautiful Austin, TX -- the competition was a little bigger (pun intended) than I thought it was going to be, but I did well, placing 13th out of 31 Elite Male Competitors.

Good enough to get me into the Fittest Games Challenge Championship April 4th.

1st workout: 7:49.

2nd workout: 11:04.

Total: 18:53.

I took Sunday and Monday off because... I needed it. But I'm back on it -- strict zoning and crushing the WOD's.

Today's kettlebell WOD: As Many Rounds As Possible in 15 minutes of:

10 Box jumps; 10 KB snatches @ 16 kg; 100 m run; 10 KB figure 8's with uppercut.

Rounds completed: 10.

Looking forward to April 4th and May 2nd and 3rd. Big stuff coming up!

It's on like Donkey Kong!

2009-03-05T22:18:00.000-06:00

YEE HAW!!!

The workout has been announced for the Fittest Games Challenge!

WO#1: 4 Rounds for time (20 min. cut off) of:

10 Deadlift @ 225 lbs.

10 Push Ups

15 Pull Ups

WO#2: 5 Rounds for time (20 min. cut off) of:

7 Any Way Overhead (shoulder press, push press, push jerk) @ 135 lbs.

400 Meter Run.

A lost battle is a battle one thinks one has lost.
Jean-Paul Sartre