The Maker

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

When is the last time you spoke with your Maker?

Gymnastics Cert

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

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

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

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

I am not afraid.

I am not afraid to fail.

The future looks bright indeed...

Oh the future looks bright indeed...

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

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

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

Open your eyes.

I will take ownership. I will commit.

My purpose: Spread the Gospel, according to Winchester.

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Change is GOOD

Three different bar placements for three different squats.

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

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

RESULT?

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

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

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

Remember, CHANGE IS GOOD.

A CrossFit Legend...

Bill, CrossFit Legend. 

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

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