Wednesday, December 31, 2008

Looking Back

So, I found Crossfit about 4 yrs ago. It was end of 2004, and I was on my first deployment to Iraq. My unit stopped in Hawaii, and that's when I ran into Coach Glassman's wife. She told me "I need to be doing what her husband is prescribing" on some website called I remembered the site, and just before getting off ship, checked it out....
Since then, up until the first of this last summer of 2008, I claimed to be "doing Crossfit." Not so much though. I could of blamed it on the hectic training schedule a "workup" for deployment puts on you, or being in a tight spaced city like New York that wouldn't allow me to do any Crossfit workouts... whatever the case, I was definitely not "Cross-fit."
Then I moved to Austin.... and being my best friends are Jeremy and Big Mike, I wanted to be Crossfit I asked them what do I need to do. They said 3 things; eat zone/paleo, do crossfit wkouts, and take Advocare supplements. My performance has never been better. 
Some bench marks that I remember from the first of the year were:
deadlift- a whopping 300 lbs.  Now- 390 and rising. 
the infamous Fran- 4:20. Now- 2:38
Helen was a 8:48 effort. Now a 7:26. 
Diane- 7:33 effort. Now- last time 2 months ago- 4:5?... I think I can go sub 4 for sure
Cindy- 23 rounds to 27 rounds
I can almost deadlift 400 lbs, but still go out and run a 50 sec 400m, or sub 5min mile. My goal for 2009 is a 455lbs deadlift and a 405 back squat. Still have speed. 

Thursday, December 25, 2008


So, today is Christmas. Last night, I met my mother just in time to join her for a Christmas Eve service at her church which was 6pm. As I was driving there, it caught me off guard when I realized that this was going to be the first time I had been to church this year, 2008, aside from weddings, or Heath's funeral.
I was shaken up at my experience last night. 2009 is the year of Destiny! Never before have I felt the calm before the storm as I do now. Thank you mom for inviting me!

Friday, December 19, 2008


This is going to change lives... litereally. So proud to be apart of it. Can't wait.
100 burpees for time;
rx'd- 4:47.... legs burned like never before.

Thursday, December 18, 2008

Tuesday, December 16, 2008

Our Goal Has Been Reached!!!

To everyone who donated shoes, THANK YOU GUYS SO MUCH!!!! We have reached our goal,( 15o) and then some. I will get an official count tomorrow, but I know we surpassed our target #.
December 16, 2008

Tuesday 081216
Split Jerk 1-1-1-1-1-1-1 reps

Monday, December 15, 2008

My Road To The Crossfit 09 Games

So, this is a highlight video made by Von Ware of the Crossfit Games this past summer. This link is to and you will see another video, actually a trailer for a movie coming out soon, a movie about Crossfit and the Crossfit games. So, if you Crossfit, and you want to see what you are apart of, please go check it out and let me know what you think.

My Story:

I moved to Austin in the beginning of this last summer, train Crossfit for about a month, and go compete at the Games in Aromas. Not a good recipe for a top contender.

Since, I have been focused on one goal.... The Games of 09. The level of competition keeps getting better with every new face, new workouts, or just time. I am doing whatever it takes to give my self the best opportunity to reach my potential. Some might call me an extremist to my approach. I AM A CROSSFITTER. No other way to express it.

I am going to Qualify for the Games this year. And it doesn't stop there!

December 15, 2008

Monday 081215
Five rounds for time of:

275 pound Deadlift, 5 reps

10 Burpees

as rx'd: 2:50

1:20 faster than my games performance.

Friday, December 12, 2008


December 12, 2008
Friday 081212

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

as rx'd: 14:12

Thursday, December 11, 2008

Give Thanks...

So, my a recent post from my friend, Jeremy, reminds me that we must give thanks. So, here is my list of what I call,

1) I have my family close to me, and am able to spend a lot more time with them.
2) Completed 4 Years Honorably in the Marines
3) My Health
4) My best friend gives me a career opportunity to make a living in something that truly is a passion of mine.
5) Work with an amazing team, and have the best clients to coach anyone could ask for.

Some things that I learned along the way;
-If you don't write it down, believe it, you will not achieve it.
-In the end, if you don't do it... nobody cares( in the most optimistic reality possible).
-Love hurts

So, 2009, this is going to be my year. Not in vain, but with a burning desire to truly do whatever it takes to follow my life's passion.

December 11, 2008

Thursday 081211
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

As rx'd: 7:12. damn those muscle ups

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Wednesday, December 10, 2008

Tony Robbins gives a Speech at the TED Convention about Emotional Fitness

MY WOD from yesterday... Today is Rest Day!

December 9, 2008

Tuesday 081209
50-40-30-20 and10 rep rounds of:



As rx'd : 6:38. abs are sore as hell!!!


December 10, 2008

Wednesday 081210
Rest Day

Monday, December 8, 2008

The Scalability Factor of Crossfit.... Bottom Line-Everyone Can Crossfit!!!

MY WOD - Did 2 today for not getting it in yesterday.

December 8, 2008

Monday 081208
Clean and Jerk 1-1-1-1-1-1-1 reps

185/195/215/225/225/235failed/235failed on the jerk...

Sunday 081207
Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

As rx'd... got half way done with round 8.
there is nothing easy about GHD situps.

Friday, December 5, 2008

It's Friday

If you don't know about the JabbawockeeZ then you are wrong. I'm the one in the middle in the white mask!!! HaHa!!!!


December 5, 2008

Friday 081205
For time:

100 squats-2 muscle-ups

80 squats-4 muscle-ups

60 squats-6 muscle-ups

40 squats-8 muscle-ups

20 squats-10 muscle-ups

AS RX'D: 12:37 felt not good on the muscle ups when I got to 8.... oh well.

Thursday, December 4, 2008

An Easy Transition Into Crossfit Training

Don't be fooled about the title Level 1. Crossfit is Crossfit. And that is exactly what we do in all of the classes offered here at Crossfit Central. Our Level 1 classes at the gym are a great way to ease your way into training. We have people from all backgrounds in the class. Whether you have never done any of the movements we do often in Crossfit, or you have not worked out in a long time and would like to concentrate on form and technique, the level 1 program is a great tool to help you build a great foundation for your future success of fitness.
We just recently had 4 great performers that have been invited to join the other co-ed classes of crossfit. Congrats to Arun, Brad, Erin, and Sara for stepping their game up to the next level!
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Wednesday, December 3, 2008

My Jam, and My "Fran" time...


December 3, 2008

Wednesday 081203
Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster


as rx'd- 2:38(PR) but didn't feel all that great about it. All good!

Tuesday, December 2, 2008

Visualize Your Success!!!!!!!

It's no coincidence that after spending the day downtown at the Austin Convention Center for the Austin Get Motivated Seminar, I get a email from a friend, Jackie Munoz from CrossFit and Fearless, about athletes mental toughness and what psychologists have to say about it.
Why is that coincidental? I put it out there to Jackie a while back that I was on a mission to do anything and everything I can to set myself to take the Crossfit Games. I have talked many times with Jeremy on what separates the elite athletes(which I think we can all become if we do what it takes.... this could take years) from those who seem to be "superhuman" or just "genetically gifted." He has confirmed many of times what I read in this article today.
And, how do I link this article to today's seminar about motivation, or the Crossfit Games?
Read the article and let me know what you think I mean.

Here is the link, about an athletes mental toughness, and what psychologists seem to have observed.

I want to highlight the 5th question from University of Texas at Austin alumnus Garrett Weber-Gale is a U.S. Olympic swimmer who won two gold medals in the 2008 Beijing Olympics. Photo: Texas Athletics....
"5. Top athletes often use visualization to improve their performance—how does that work for you?A great coach named Mike Bottom once told me that there is a defining moment in every race when you are really going to start to hurt. This moment is at a different point for every individual. However, what each competitor thinks and does at this moment is what truly sets the champions apart from the other competitors. Mike told me that I need to visualize being at that point and focus on what that will feel like, how I will handle the pain, what I will do emotionally. I do visualize that moment—the moment when my arms feel like sandbags, when my legs are burning and my back feels like it's tightening up like a rubber band. I get myself to the point where I am completely prepared for the pain. After imagining this point for a long time, I know I am able to endure the emotional stress and physical pain. I look forward to this point because I know I will conquer it!"
Amen! He has stated what Jeremy has stated to me several times, what I heard more than once today, and what I have seen and heard from many other successful people.... VISUALIZE YOUR SUCCESS!


December 2, 2008

Tuesday 081202
Rest Day


Monday, December 1, 2008

A Thanksgiving Break:-)

I just came back from being in Dallas for the last 4 days, and it was a trip much needed to say the least. I was able to spend Thanksgiving with my family, and see some friends that I have not seen in a long while. I ran the Turkey Trot in Dallas Thurs morning, it was 8 miles and I was surprised about my time... 54:28.
I have only had a few runs longer than 400m sprints since the Human Race a few months ago. 2 actually- a 3 miler, and 5 miles two weeks ago. Crossfit helps you run faster. All I have been doing is the website workouts...crazy!


December 1, 2008

Monday 081201
Shoulder Press 1-1-1-1-1-1-1 reps

Monday, November 24, 2008

Cause We Can

What keeps you going when you think you cannot go on any longer? When the pain is so overwhelming that you wonder why in the world would anyone ever do this to themselves, voluntarily at that too.
Why???? Why do we do what we do? Why would anyone push themselves to their limits knowing it is going to hurt each and every time you do it?
CAUSE WE CAN!!!!!!!!! And forever until I die, I will continue to push my limits in my 3 elements of my life; mentally, physically, and spiritually.


November 25, 2008

Tuesday 081125
Five rounds for max reps of:
Body weight bench press
Post reps for both exercises in all rounds

As rx'd:
BP/PU's total's

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Friday, November 21, 2008

Let's Hear Your Best War Cry For Victory!!!

The stage is set. In any competition, anything can happen. You have to understand this. It does not matter who looks good on paper, statistics do not take into account HEART. A pure, burning desire to overcome any obstacle to succeed. I know this. I respect this.
After the 2008 Crossfit Games this year, I set out a mission to get into shape. I was not in shape this last summer, but I still went out there and competed with the heart of a Lion! And because of that, I was average.... I was average.... I was average.... Just let that vibrate in your body for a minute. The day I accept mediocrity in my life, pull the plug for me please.
Since leaving the games, I have been on a mission to do everything in my hands to become an Elite Competitor at any competition. I was on a steady rise of gains for 3 months after the games. For the past few weeks, I have not been feeling the same. I had dinner with Jeremy tonight, just another night it would seem like. But, advice that comes from people you care about is always appreciated. But, when you get to take advice from someone that is close to you and they just happen to be a badass, then you have a slight edge. Until someone else places in the Crossfit Games that can give me better advice, I am going to do what works, and I would be stupid not to. Anyone would.
People often ask me, how can I look like her, or him? How is he so in shape? How can anyone do what others do???? Simple, do what they do. If you want to be rich, hang around rich people and mimic them. People that communicate well can show you how to do the same just by being around them. Fit people can get you fit. It's a pretty simple concept, but like so many things in our lives, we over-complicate things and loose sight of what could be.
So, the question really is, what do you want? But, you have to understand what you are asking for, and know that you have to pay your dues for what you are asking for. No such thing as "something for nothing." That's not how this universe works. Saying all this................
Tomorrow is a challenge. It will be a blast. Anything can happen. After I recover from the past few months of hitting it hard in the gym, I am going to do everything that gets me vibrating at a higher frequency, and exclude everything that puts me down. EVERYTHING! Anyone will to do the same, please join. My question- what is my potential? My answer can only come from doing everything I can do give me the best opportunity to find out. Get some ehh.

Thursday, November 20, 2008

Eye of a Tiger!

Don't let those gentle eyes fool you, Sally is one of our hardcore Crossfitters in the gym. She has seen amazing results, and keeps getting better often coming into the gym 5x a week.
A little about Sally;
"I don't run 5K's, I don't know max reps for sit ups and pull ups but I just did my first kip 2 weeks ago. Day job: I manage 100 plus division of people supporting caseworkers at the department of family and protective services. I have worked there 19 years. I am 46 years old and have 2 teenagers which is why I have to work out as much as possible."
Day in, and day out, Sally comes to the gym ready to give it her all every workout. I am really glad that Sally has been on our team, and really excited for all of her hard work to pay off, not only this
Sat, but as she continues to get better. Great job Sally!!!
November 20, 2008

Thursday 081120
Rest Day
But, managed to run 4.5 miles at a easy pace. 1st long run since the Human Race, and felt really good. I also have been focusing on consuming enough water cause I have been slacking in this area. Can't wait for tomorrow's WOD, and Sat's workout!
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Two Motivators For Team Semper Fidelis!!!

Zac Hughes, 27, who just recently married our very own Nicole(Holstrom)Hughes a few weekends ago. He has lived in Austin for a few years now, and has never been "happier with everything that is in his life right now." Everything for him includes his new wife, his dog, his friends, Texas Tech and Titans football, getting "Prime Time," and excited to put out a great performance this Sat to help Team Semper Fidelis win!
Allison Chase, who is married to Mike Chase, has been with Crossfit for a while now. She is recently coming off an injury that put her training in slow motion for a while. But, since returning, she is more on fire than ever to elevate her overall wellness and fitness. She has been committed to this challenge. She is mother of Ethan and Talia who are inspired everyday by her wonderful outlook on life. Allison definitely gives me energy just by hanging around her. Allison made the commitment to get started early with her fitness goals instead of waiting for the new year, or anything else that would keep her from starting now. Great job Allison!!!!
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Wednesday, November 19, 2008

Plugged Into A HIgher Purpose

I used to wait around for a whole lot of things to get in order in my life, then I would say I could do what I wanted. "Wait til I pay this off, or wait until this happens, as soon as I get on top of these things I can really start living the way I want to"
Then it hit me... all of these things, tasks, obstacles that are in my life right now ARE MY LIFE! Today, here and now, this is the only thing that matters. In this day, and every other day I wake up, I live.
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November 19, 2008

Wednesday 081119
Complete as many rounds in 20 minutes as you can of:
-Run 400 meters
-Max rep Pull-ups
Post number of pull-ups completed for each round to comments
8 rounds;
Total= 135 pullups

Tuesday, November 18, 2008

Party At Crossfit Central!

Party At Crossfit Central! from Lance Cantu on Vimeo.


November 18, 2008

Tuesday 081118
Push jerk 1-1-1-1-1-1-1 reps








Sunday, November 16, 2008

Technology, Entertainment, and Design...aka- TED


TED stands for Technology, Entertainment, Design. It started out (in 1984) as a conference bringing together people from those three worlds. Since then its scope has become ever broader.The annual conference now brings together the world's most fascinating thinkers and doers, who are challenged to give the talk of their lives (in 18 minutes).

So, if you never have come across this website, please take a few minutes and explore. The information and ideas that are available are nothing short of breathtaking.

Let me know what you think of her "Stroke of Insight."

November 16, 2008

Sunday 081116
Rest Day...

I almost rested.

4 rounds of: 250m row, 15 db clean and press at 45lbs, 50 double unders, 20 wall ball shots at 20lbs... 23:37.

*And yesterday was heavy back squats- 5 sets of 5. But, because Lululemon was having their Grand Opening weekend, I was able to demonstrate of Crossfit abilities in front of their store. I was slotted for an hour, and at first was a little skeptical, because I know very few workout last up to an hour long. But, I came up with an ingenious idea that I would do snatch's at 95lbs, muscle ups, and double unders.

My goal was 100 snatch's, 50 muscle ups, and 1000 double unders. Well after I warmed up, set up the eq., I completed a total of 80 snatch's, 40 muscle ups, and 800 double unders... then my body shut down. This was in 32min+. I called it quits with a few mins to spare. But, figured it wasn't a good idea to attempt heavy squats.

But tomorrow is "Helen," and I aim to go sub 7:30. We will see!

Friday, November 14, 2008

Congrats Amber!!!

If you have not heard the good work, Amber has recently gotten engaged! She is a wonderful person to be around, works extremely hard at everything she pursues, and is the best person to have on your team.

A few tidbits on Amber, she has recently completed the Spartan Challenge and saw great results. She is going to complete a half marathon this weekend. She travels more often than not taking care of business, but always leaves time to travel and pursue her own passions around the globe. If you look at her facebook pic, it is the coolest ever... a picture of her face with the Pyramids of Egypt in the backround- so awesome.

She joined "Team Semper Fidelis" on her own personal desire to stay on the path towards her goals. She says that being so busy with work and traveling, she wanted to commit herself again to something that can hold her accountable. Even though she has been successful with everything else she has going on in her life, she chooses to seek help in areas she may not need it, but she knows she is better off that way. Well noted Amber!
Again, congrats on the engagement from you entire team, and everyone at Crossfit Central. And good luck in the run this weekend!


November 14, 2008

Friday 081114

Five rounds for time of:
95 pound Hang Power Snatch,15 reps
Run 400 meters

My time: 12:48 as rx'd.

Snatch felt a little heavy, and my runs weren't at all what they should be like. I have noticed this in the past week and a half, my performance not being up to par. I notice this before I workout, or during when I don't think I should. What do you do when you have been zoning your correct blocks, and hit a plateau of energy or performance.... Up Your Fats!!!
So, I am going to go up to 2x fats on my zone/paleo diet. I will keep you posted.

Thursday, November 13, 2008

WOW... Very Impressive!


For time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.

My time was 18:32. Felt I had no pull for the muscle ups, but still a descent time.

Wednesday, November 12, 2008

Why the squat, isn't it bad for your knees???

Compliments of Crossfit, at and Coach Glassman.

Squat Clinic
By Greg Glassman
In Basics, Classic, Coaching, CrossFit, Exercises
December 01, 2002

Why Squat?
The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.
Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.
The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being. The squat, in the bottom position, is nature's intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the biomechanically sound method by which we stand-up. There is nothing contrived or artificial about this movement. (

Wednesday 081112
Rest Day

3-2-1 Go!!! snooze...............

Tuesday, November 11, 2008

What do you think???


Tuesday 081111
"Fight Gone Bad!"
Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

My score as rx'd-


Get Some!!! Felt sluggish though. All good, 4th time at this wkout. I will get 4+ next time!

Monday, November 10, 2008

Happy Birthday Marines!!!

Today is the Marine Corps' 233rd Birthday. So if you see a Devil Dog today, wish him or her Happy Birthday !

Pics from my 2nd deployment Iraq. Crazy, I haven't looked at these in a long time.

WOD for 11/10/2008-
Monday 081110
Five rounds for time of:25 Inverted Burpees25 Pull-ups25 Burpees
Post time to comments

rx'd- 30:28... ouch. pretty brutal!!!
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Sunday, November 9, 2008

As Hard As "Fran"- Vomit Comet!!!

Vomit Comet!!! As Hard As "Fran" from Lance Cantu on Vimeo.

20 Push Jerks 20 Burpee Pull Ups

10 Push Jerks 10 Burpee Pull Ups

wt. used- #95lbs- time: 3:00

I was not ready for how hard this was.

Friday, November 7, 2008

I Feel Your Pain

Clients often ask us, "Do you guys ever get sore?" My answer is most certainly and undoubtedly YES!!! I was talking with Carey Kepler about it earlier today, and one of her clients today was saying how since she works out so much she probably never got sore. Not the case at all.
The entire Crossfit philosophy: "to increase work capacity across broad times and modal domains"(Coach Glassman) means you will never and can never adapt to the unknowing. Crosfit's way has always and will always be that we "specialize in not specializing."(Coach Glassman)
I will tell you that my body has not been this sore in I don't know when. Many coaches at the gym have been following the main website,, so for the past 3 days Jeremy and I have been doing them together.
So for the past three days, this is what is has looked like for us;
-WED- it was complete as many rounds as you can in 20 min of; 10 pull ups and 10 thrusters at 65lbs... ouch. I did 16 rounds and thought my legs were going to fall off.
-THURS- it was "Lynne" that the gym did wed. So; 5 rounds of- max rep of bench @ body wt. and max reps of pull ups. with good rest in between each round, we did 3 min's; my #'s 1)25b/28pu's 2)12b/25pu's 3)10b/20pu's 4)8b/20pu's 5) 7b/15pu's.... HURT!!! I did do the bench at 185 which is 7lbs over my wt:)
-TODAY- 4 rounds for time; 400m run and 50 squats.... my time 9:38. mylegs felt like your forearms after "Helen"
I think my entire body wants to give up. But, it's the hurt that makes it so good. Not everyone can do what we do. We truly are the lucky ones, and until I cannot because I am unable to, I will tear my body down so that I can build it up, for whatever my life has in store for me. I will be ready!!!!
Get Some
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Thursday, November 6, 2008

Nothing To Do with Fitness:)

Has been a favorite song for a while now. Gotta love her!

Wednesday, November 5, 2008

Accessive Consumption of Carbs!!!!!!!!!

Nutrition Lecture Part 1: Avoiding Disease
By Greg Glassman
In Nutrition, Videos
October 01, 2007

Nutrition can be a touchy topic, like politics or religion, that people take very personally, but good nutrition is the foundation not only for general health but also for high-performance fitness. Much of the public information about diet, particularly the emphasis on low fat and high carbs, has resulted in a near epidemic of obesity and type II diabetes. In this first of a two-part lecture excerpt, Coach Glassman explores some of the science… Continue Reading(

This is one of the many LIFECHANGING articles with a video that can literally save peoples lives. In this lecture video he goes onto explain how 'Hyperinsulism' is the root and cause for obesity, glucose intolerance(how close you are to becoming diabetic), hypertriglyceridemia(elevated triglycerides), hypertension(blood pressure high). So, to understand hyperinsulism, you have to know what insulin is. Insulin is a hormone produced by the pancreas that we cannot live without. "Insulin is the normal essential response to the ingestion of carbohydtrates if you're healthy."(Coach Glassman) It is the ability to suppress sugar normally after consuming sugar. So, the obvious is the way to get your insulin level too high is the overeating of carbs.
How do I know if I am overeating carbohydrates? Well, your insulin level is too high if it's driving up your blood pressure, making you fat, jacking up your triglycerides, or effecting your ability to suppress sugar after consuming sugar(i.e. carbs)
So, what does this all mean? All of these are risk factors and markers for CHD(coronary heart disease), sudden death or myocardial infarct also better known as heart attacks.
What can I do to prevent all of this? 13 Words!
Eat meat and vegitables, nuts and seeds, some fruit, little starch, no surgar = NO CHD!!!

Tuesday, November 4, 2008

Meet Dianne...

So, ever since I have been visiting Jeremy while I was in the Marines, I would often follow him around on his work days. That included his T/TH 530am class at down at Deep Eddy. I took note of Dianne Crawley because of how hard she always worked, and how she has been involved in Crossfit since October 2005, when Crossfit Central first began.
She was highly competitive before training with Crossfit. Often racing in 5 and 10 k's, sprint and olympic distance tri's, and also adventure races. But, like most, implementing Crossfit, she noticed it "brought significant diversity to work-outs and improved the overall fitness level."
A few notes on Dianne;
Professionally, Crawley has been in the healthcare industry for 10 years and is currently responsible for new business and referral relationship development for a nationally recognized rehabilitation facility for individuals who have suffered a brain injury.
Originally from Owensboro, KY, she moved to Austin, TX in 1999 and now spends free time with her husband, Ben, and two young boys, Landon (5 yrs) and Griffin (3yrs). They spend their time involved in soccer, basketball, gymnastics, biking, swimming, and running around at the playground.
She is committed to this challenge. Dianne is back to working out 5x/week, logging her food(which she loves doing), and taking Advocare supplements that expedites her success. She is a great person to be around, as well as have on your team. Keep up the great work Dianne!!!
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Monday, November 3, 2008

Real People like Mike Chase

So, Mike Chase has been Crossfitting since January of 07'. He says he has seen tremendous gains in strength and has a lot more energy. So why would he choose to do the Lean Turkey Challenge?
"I joined the Lean Turkey Challenge to get myself past the plateau that I feel I have been at for a while now."
Like everyone you know, we all need help along the way. Mike is definitely one of the stronger Crossfitters in the earliest class we have on M-W-F. He and his wife, Allison Chase, who is also on our team, have committed to the challenge to become better. I think that says a lot about who they are individually, and as a family. I also think that demonstrates a great example for their kids- Ethan 10, and Talia who is 6.
His family is one of many great families we get to work with. Our motto Building a Fit Community is real, just like these people that are real, and just like you and me.
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Friday, October 24, 2008

TEAM SEMPER FIDELIS!!!!!!!!!!!!!!!

You knew it was coming... the winning team. Semper Fidelis means always faithful- Crossfit Style. So, our team, Semper Fidelis, will be highlighted individually as the challenge continues. Just know, that after having met with them and worked out with them, these people are committed to the cause.
What is the cause? Well, the reason we are all doing this challenge anyway. The same reason why we drag ourselves out of bed early a.m. to go workout before the sun rises before we have to go to work. Or, after a long day at work, we choose that instead of going straight home to end the day, we are going to make it to the gym and get our workout in, no matter how tired we are from our job.
So what is the cause you were asking...well, just talk to anyone of the people that come through those rugged garage doors everyday and you will find that purpose that drives us all. The spirit to become more than what we are. To strive everyday to attain what we desire in life because we know it is not given, but earned through commitment to succeed. So, Crossfit Central, The Lean Turkey Challenge, Fight Gone Bad I, II, or III, The Fittest Games Challenges, The Spartan Challenges, if you have participated in any of these, or just choose to come to the gym and leave it all out there every time you show up, know "this", whatever this is, is way bigger than you and I. We have tapped into a higher energy source. Crossfit is our vehicle, and the choice to become better, whatever we choose is our purpose.
Semper Fidelis!!!!!!!!!!!!!!!!!!!!!!!!!!!

Thursday, October 23, 2008

Are You Crossfit???

What does it mean to be Crossfit in your opinion? Post your response.
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Monday, September 29, 2008

Crossfit Central Crew

The coaches after a great morning of pure energy and fun. The Fight Gone Bad III workout could not have turned out better. Thanks to everyone who helped, donated, sponsored, volunteers, and anyone else that was out there supporting the athletes that completed.
My FGB score- 371.... 29 points away from my goal. The bitter taste has not gone away in my mouth.
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Sunday, September 21, 2008

A New Day!!!

Passion, dedication, focus, perseverance, mental fortitude, and tenacity. All of which are equally important when know where you want to go, ( also called a definite chief aim) and you will do whatever it takes to get there. I sometimes take for granted how lucky I am.
It has been a week now that I have refocused my energy on doing everything I can to get where I want to be. The crazy thing I forget sometimes, is that it is nothing different or abnormal that needed to be tweaked. It is the little mundane DMO(daily method of operation) that sets people apart in a very drastic manner. I know this only from experiences of others that have succeeded and have graced me enough to give me some insight as to how they did what they did so well.
I will reach my potential. I will succeed. I will live my life in a way that I will never say, if only.... or what if...
As for my physical output side: 3 bench marks that I recently did this past week that were on the lower half of a poor performance were:
1) "Linda" 21:30
2) "Fran" 2:44
3) 100 chest to bar pullups- 11:20
4)Grace- 2:17
But, after refocusing, going to back to the strict "Zone/Paleo", and actually weighing and measuring my food, eating the blocks of vegetables that I need, and not cheating, I will come back in 6 weeks and perform these same WODs. I will do a lot better.
All the things that make me better are easy to do... but most importantly, they are easy NOT TO DO!!! That is the difference...

Sunday, September 14, 2008

Practice for Fight Gone Bad

Everyone that showed up Sat for the FGB practice did a fantastic job. The energy was up, coaches were on point, and the athletes came to compete. Only two rounds were completed Sat morning, so some athletes were left wanting that last round, and others were glad that we only did two. That was the focus for us that day, to give everyone a heads up as to how it is going to run come game day(Sep 27th). We did have a few newbies that had never done the workout, and to you I commend you. You can see the rest of the pics from that day at Crossfit Central HQ's website,
Next time we do this, we are at Whole Foods, and the community of South Austin will not be ready for what we bring that day!!!
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Friday, September 12, 2008

Why is Crossfit So Effective... NEUROENDOCRINE RESPONSE!!!

This post will be a brief look as to why Crossfit does what it does so well.... produce results. All of the ideas and methods discussed are compliments of Coach Glassman, founder of Crossfit, in his journal article he published in April of 2002.

"Exercise regimens that induce a high neuroendocrine response produce champions! ..." -Coach Glassman-

"Neuroendocrine adaptation" is a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or completely a result of a hormonal or neurological shift. Current research, much of it done by Dr. William Kraemer, Penn State University, has shown which exercise protocols maximize neuroendocrine responses. Earlier we faulted isolation movements as being ineffectual. Now we can tell you that one of the critical elements missing from these movements is that they invoke essentially no neuroendocrine response.
Among the hormonal responses vital to athletic development are substantial increases in testosterone, insulin-like growth factor, and human growth hormone. Exercising with protocols known to elevate these hormones eerily mimics the hormonal changes sought in exogenous hormonal therapy (steroid use) with none of the deleterious effect. Exercise regimens that induce a high neuroendocrine response produce champions! Increased muscle mass and bone density are just two of many adaptative responses to exercises capable of producing a significant neuroendocrine response.
It is impossible to overstate the importance of the neuroendocrine response to exercise protocols. This is why it is one of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response." -Coach Glassman, "Foundations" April 2002-

You can find this and the rest of the "Foundations" journal article on, just search NEUROENDOCRINE RESPONSE, or any of the other great topics on that site.

Wednesday, September 10, 2008

Fellow Brother in Arms, and Crossfitter... Great Job!

This is compliments of Max Fernandez, owner and founder of Crossfit South County in southern California.

From his website:

"I usually avoid posting myself on the blog but I was very pleased with this performance of "Fran." It is arguably proof to all that your diet is directly related to how your body performs. My first attempt on this workout while eating in the "Zone" was a 2:25, my second attempt 6 weeks ago was 2:49 and now that I am eating paleo/zone type of diet I was able to set a new PR at 2:19. This might not seem like such a significant difference but in reality the 30 second difference is about a 22% increase in total work output. Not bad just for just changing the way I eat."

We served in Iraq together, and even on his first deployment, Max was my go to guy to make things happen and get it done. I am glad to see him doing so well with something we both are way too obsessed about.

Keep up the great work bro! SEMPER FI

Tuesday, September 9, 2008

Crossfit Helps You Run

I have probably ran 4- 3 milers in the past 3 months.... and that's about it. There are the many 400's I run in my warm ups, or in the workout of the day, if it calls for running. I am not blazing fast when it comes to distance running, but I think I can hold my own fairly descent. I finished the Nike Human Race in 44:09, nothing special. But, for not running more than 3 miles all year, I would say not bad.
This hype craziness that Crossfit gets you fit for whatever you want to do, whenever you want to do it. Well, it works. With some strenuous heat, some lack of hydration, my best friend, Jeremy Thiel and I put up some good numbers at the 10k.
But, most importantly, it was fun, the air was filled with so much positive energy, and I got to see Ben Harper.... never a let down.
So in case you can't read what my shirt says in tape: "I run... when says so." And that kind of sums it up right now! Run hard, play hard, live hard, Crossfit hard.... It's all good in my book!

Sunday, September 7, 2008

Coach, You are the Man!!!

A great video too!!!

This is a comment that someone left the Crossfit's homepage, that just really baffles me, but thought you would like to read for yourself. And here is just a video that hits the high points of Gary Taubes book "Good Calories, Bad Calories." I recommend reading it, along with this guys ridiculous post, and Coach's rebuttal that makes you feel really lazy.

"WTF? Did Coach glassman sell out? I've not seen him or anyone else that used to be on the site everyother day. Can some one enlighten me on what happened. I love Crossfit but it just seems that Glassman is making bank now and dipped out" -Thegearjunkie-

-Coach's response;
Thegearjunkie #30
While I'm pleased to be missed, I'm not sure what selling out means entirely, but I'm guessing it wouldn't include turning down alliances/projects from corporate sporting, media, and apparel mega brands, refusing well heeled VC investment/buyout and seven figure site advertising promises. I've done all of that within the past year. Some of it is going on this very week.
Lauren and I are managing a company that is experiencing runaway growth (app. 350%/yr for seven years now). My work day starts at 4am and generally runs until about 8pm, seven days each week, with intermittent breaks for kids, meals, and workout. I have weekend business travel and/or events planned for every weekend between now and January. I'll have CrossFit visitors to my home every week between now and January. Lauren and I are the busiest people we know.The phone calls and emails are an endless around-the-clock torrent.
We could, I guess, put up video's of Lauren and I mtg with accountants, or mtg with bankers, or mtg with atty's, or mtg with the CF rockstars, but I'm not sure anyone wants to see that, maybe they do. Here's what I do know, without our behind the scenes efforts this business would run aground. Someone has to man the bridge. I am that someone - at least for now.
We run this business with our priorities being 1. You, 2. Staff, 3. Ourselves. Our belief is that business is the art and science of providing uniquely attractive opportunities for others. Lauren and I also believe that this prioritization is the most effective strategy for maximizing your gains, staff's gains, and our gains, collectively AND individually. (That's our business secret though we tell anyone who'll listen.)
Here are some sharable bullet points from last weeks calendar:
* Launched CFJ 3.0* Met with international tax atty's about setting up European offices* Changed accountancy to cope with runaway growth* Discussed and strategized with counsel over two pending lawsuits* Interviewed with Outside Magazine writers and fact checkers* Brought Sevan and Carey on CF payroll* Worked with CFJ launch team re fixes, bugs and CFJ 3.X.Y* Discussed pending BUD/S Phase II official implementation* Mtg with financial advisers to establish pension plan arrangements for employees* Met with USMC Major and family in home* Phone conferences with affiliate, seminar, and CFJ teams* Planned staff and IT off site mtg's over nxt weeks* Prepped for triple header memorial WOD's* Repeat mtg's with finance team* Continued home AV/studio/gym project* Planned talk for swim coaches conference* Settled 1099 vs. W2 concerns and strategy for staffers

Monday, August 4, 2008

A Grand- Grand Opening!

Saturday was a pivotal day for Crossfit Central. The turnout could not have been better. The "300" Spartan Challenge kicked off the day, that was followed by good BBQ, and even better conversation with the best people you could hope for.
Everyone worked really hard to make that day possible. Special thanks to all the volunteers that helped us out and kept the athletes that were competing motivated all the way through their workout.
Today's workout at the is FGB(Fight Gone Bad). This is going to set us up for our third FGB that will be held at Whole Foods for the second year in a row. More details to come. But, to keep it simple, it all goes back to bettering yourself so that you can better others. "Do The Thing..."

Monday, June 23, 2008

OPT Does Helen... Crossfit Style!!!

I have used this video many times for inspiration and motivation. I love the music that goes with it, the display of an amazing athlete, and a great environment that Crossfit brings about us all. But what I most respect about this performance, he had a goal to get a sub 7 and had fallen short many times before, stayed the course, persevered, and victory came to him. Everyone here was able to witness the sweet victory he so rightly earned, but it was those small mundane, disciplined decisions that he made with noone there to witness them that enabled his success. His daily method of operation is of noting. James(OPT) knows what it takes to be a champion. He won the 1st Annual Crossfit Games last year. I am looking forward to competing with him soon.

Sunday, June 22, 2008

What is Crossfit???

"CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs."(Coach

Coach Glassman, to you and your family, I thank you.

Wednesday, June 18, 2008

Going to do Austin Proud!

These are a few of the fierce competitors that are representing Austin in the Crossfit Games that are only 17 days away.
One of the best things working at Crossfit Central is that you have the opportunity to train with a community that are as passionate about fitness as yourself. We love our job, we love the environment, but most importantly, we love the ever growing community that fitness is bringing together.
Join the revolution and come train with us.

Sunday, June 15, 2008

Crossfit Games on the Horizon

The 2nd Annual Crossfit Games are just around the corner, the curiosity builds for what Coach has install for us. "And, in case you were wondering, the format is significantly different from last year. It will, though, reward athletes with tremendous work capacity in broad time and modal domains."( Enough said on that topic...
We as athletes must know what any competition entails for us. Its starts and ends with what is inside. What you tell yourself, what you believe, and most importantly what you visualize to be true is the only thing that matters to each of us. No amount of caffiene, spark, mystery pill, or even sleep can replace the fuel that comes from within.
Competitors from accross the globe are going to Aromas, California to take part in history. The event will be nothing short of total inspiration. With only 20 days until competition, I am.... I am.... I am... READY FOR COMPETITION! This is the only thing that matters now. I will see you guys at the games!

Wednesday, June 4, 2008

Back in Austin...

Today was my first day working with Crossfit Central, and I am thrilled to be a part of this family of fitness. I am committed and believe in the message. This is the only transition that makes sense to me after serving 4 years in the Marines... semper and get some!

Monday, January 28, 2008

You Cantu Become.........

Human Performance along with Virtuosity

1. Cardiovascular/respiratory endurance- ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement patter to another.
9. Balance – the ability to control the placement of the bodies center of gravity in relation to its support base
10. Accuracy – The ability to control movement in a given direction or at a given intensity.

Virtuosity- to do the common uncommonly well; and when you speak of Human Performance, you must know fitness, and fitness is defined as being skilled in the list above.

Strive to perform well in these skills and you will be a champion. You need a champions training program. Lets be Champions Together! Never let fear hold you back. Never have regrets in life on what you could have done or been.

YOU CANTU BECOME........ whatever you want by empowering yourself with the tools needed to succeed no matter your endeavor. When comes to fitness, CrossFit's training program leaves all other programs in a distant second. Follow the program and you will succeed. But you must begin. Understand the urgency of Today and Now, like you have done to accomplish all other tasks your life has demanded. Let's move forward together and get started TODAY! Get fit with me.