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