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