Athlete Profile: Jeff Vanlandingham

From this... to this...!

Every now and then a coach comes across an athlete with potential. Sometimes this person rises to the occasion and surpasses all expectations. But most times we find that something (or somethings) get in the way and somewhere along the path to realizing their full potential they fall off or give up. 

Jeff is one of those first athletes — one of the few that decides to be great and then follows through. 

A man of few words but with a great beard to make up for it, Jeff joined the RedBlack Gym and my Rx class back in August of 2011. He was fit for sure - he had been leading his class at CrossFit Central for a while and was looking for a new home to sharpen his saw and get a real taste for next-level crossfitting. He found just what he was looking for. 

In five short months, Jeff was setting PR’s in almost all of his lifts and then decided to compete in one of the biggest crossfit competitions of the year: The Fittest Games.

He competed against some of the best athletes from around the nation and earned himself an outstanding 17th place. Not bad for someone with a day job… He then went on to do well enough in the CrossFit Open to earn a spot on the 2012 RedBlack CrossFit Affiliate Team!

Jeff’s story is familiar to many of us. He was a self-professed “running addict” who would purposefully go to bed hungry thinking that it would make him lighter on his feet - earning him faster times in races and therefore making him “fitter”. After a while, nagging overuse injuries and a general feeling of discontent set in. 

He found crossfit and hasn’t looked back. He has put on 20 (at least) pounds of muscle since starting crossfit and now eats a healthy diet of meat and veggies to supplement his grueling training. Overuse injuries have disappeared and he is now stronger, faster, fitter and healthier than ever.

In Jeff’s own words:

“Since starting [the] RX [class] I have become much more comfotable with HSPUs and MUs, they are still a struggle sometimes but I don’t dread them like I used to.  

Diet: My diet is much less stressful compared to my running days.  It’s nice not thinking about counting calories and just eating meat and vegetables.  Gone are the days of eating cereal for two meals of the day and thinking I’m being healthy.

Other thoughts: Ultimately the reason for the switch from long distance running to CrossFit addict was overuse injuries that came with running 50-70 miles a week.  CrossFit allows me get in a good workout in 5-6 times a week without killing my body because we are constantly varying what muscles we are working.  Also with things like the FittestGames and the Open, I get to compete which is one of the things I loved about running.

Also - chicks dig muscles… just sayin.”

With a 445# Deadlift and a 185# Snatch, this young buck still has a lot of room for growth and a lot more crossfit potential in the tank. 

Thanks for being a great example Jeff, and good luck in the Open (ladies, I think he’s still single!)

I'm in your head...!

The Grey: CHOOSE

This weekend, Travis Holley and I caught up on some cinema and went to watch "The Grey". The movie was a bit different than I had expected, but it was legit nonetheless. It definitely got us to thinking about the parallels the movie draws with internal and external conflict in life and CrossFit (yes... what else are we going to compare it to...?) and the ability to choose your fate. 

The movie is deeper and more introspective than the action-packed trailer would have you believe. It deals with themes of life and death, internal and external conflict, social hierarchy, fear, love, brotherhood and choice. 

I took two major lessons from the movie (there are many more, but these two stood out to me):

1) The Alpha Wolf does not live without fear. 

Quite the opposite. The Alpha Wolf manages fear and funnels it into creativity, energy, survival, leadership and success. The Alpha Wolf does not always have solutions, but is always working towards solutions. Along with that, the Alpha always displays a PMA (positive mental attitude) - never quit - never surrender - never say die.

2) In the end, we choose how we will live and how we will die. 

You cannot always control the things that happen to you in your life, but you ALWAYS get to  choose how you will deal with those things. You choose your emotions, reactions and your next plan of action. 

When faced with adversity: Will you do whatever it takes to fight and win, or will you simply give up? 

The movie ends with a small poem:

Once more into the fray
Into the last good fight I'll ever know
Live and die on this day
Live and die on this day.

Fittest Games 2012 in the books!

2 weeks has passed since the 5th Fittest Games finished, awards were handed out and #theyard was left as it was found: an empty warehouse full of potential. 

It has taken me at least this much time to process everything that went down and evaluate the impact that this year's games had as well as what it means for the future of our sport. 

When you spend months of your life planning something that you know will only last one day - you know that you only have one shot to get it right. The mental and emotional stress is very high knowing that the entire success or failure of the event is in your hands -- that you were an architect designing the plans that will either leave people in awe or leave them staring at the rubble that was your disaster...

Fortunately, we have an absolutely INCREDIBLE group of people in Austin, TX - and I am incredibly blessed to work where I do with the people that I work with. This blog is an attempt to thank those people who helped and participated in the 2012 Fittest Games. Without you, it would not have been possible.

-The CF Community: We had athletes, spectators, judges and volunteers from all over the U.S. - as far away as Alaska. Thank you for putting your faith in CrossFit Central to deliver on a hell of a competition.

-Volunteers and Judges: You guys and gals held our standards all day long, worked hard and upheld the integrity of the Fittest Games.

-Sponsors: Thank you for your time, presence, prizes and partnership.

-Tony Gonzalez: YOU ARE THE MAN! Quite simply, this event would not have gone down if not for you. Your crew turned #theyard from a pile of construction rubble into a stage fit for the best competitors  CrossFit has to offer. 

-Travis Holley, Jeremy Thiel, Big Mike, Zach Thiel: You boys ran a tight ship all day -- thank you for your help, proofreading and fact-checking. I would gladly go to war with you all any day.

-Susan Bender, Diego Centeno, Johnathan Haynes: The people behind the scenes and the reason we were able to host so many people. Without sponsors, media and registration/check-in, we wouldn't have made it past the first couple of minutes.

 -DJ Monica: Spinning dirty jamz all day and keeping the crowd on their feet!

-Kris Kepler (aka DJ Outlaw): Thanks homie! You came through in the clutch and produced 6 hours of music for #theyard that kept the athletes on their toes and the crowd stomping thiers.

-CrossFit Central: For providing me with an outlet for my imagination, creativity and work.

-Ingrid Kantola: You are the best Event Director I know. No one can do what you do and I would not want to work with anyone else. Thank you for your love and support. You da bomb!

Old school v New School

2008...

2012...

Coachability: Do you have it?

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

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

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...

...When do you turn on?

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?

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

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...

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.

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

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

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...

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!

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

Dominating Force

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.

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.