Saturday, January 31, 2009

Going to Be a Great Fight!!!

I say GSP all the way....... Let you know!

January 31, 2009

Saturday 090131
Rest Day

as rx'd: snooze!!!!!!!!!!!!

Thursday, January 29, 2009

It's a New Day My Friend

Not many people get to do what we do. We are truely the lucky ones. For that I am thankful.


January 29, 2009

Thursday 090129
21-15-9 reps of:

Clean 135 pounds

Ring dips

as rx'd; 6:09(pr)

Wednesday, January 28, 2009


Crossfit Central hosted a workshop for all the "I AM Crossfit" participants this past weekend that covered pullups and dumbbells. Leaning how to safely and effectively use dumbbells in your workout can be extremely beneficial to your overall fitness. Why???
Because you can do almost every movement with dumbbells that you can with a barbell, and then some. Pictured are just a few of the many exercises to choose from. Dumbbells are small, easy to store, easy to put in your vehicle and workout while you travel. Not so much in your suitcase or carry on, but other than that, sky is the limit.
January 28, 2009

Wednesday 090128
Thruster 1-1-1-1-1-1-1 reps
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Sunday, January 25, 2009

Awesome Job Runners of Austin!

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We had several of our clients and one of our coaches run the 3M half marathon today. Awesome job to all the competitors for putting out an amazing effort. I would love to hear how you did, and, if you think Crossfit has helped your running in anyway.
Special thanks to Nicole Hughes for showing up early at our gym where all the runners ran past as they had a grueling 5miles to go.
Made up the Crossfit Total
All PR's, so I was stoked about that.
Squat- 345
Press- 180
Deadlift- 395
Kings of Leon say it best.... Use Somebody

Friday, January 23, 2009

Love This Song by Manu Chau

Juat wanted to say thank you to all of my family, friends, and clients I get to spend time with. You guys truly make the day for me, and I know I am not a man of big words, or many at all for that manner, but thanks for being so great!


Rest Day; but I did the gym workout today with JDP, our time was 21:40...I think.

Tomorrow is the Crossfit Total, should be fun.

Thursday, January 22, 2009

An Awesome Class

This is a group photo after the class went through a grueling workout on Catherine's Bday. This is and awesome class and I am excited to be coaching them.


January 20, 2009

Tuesday 090120
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

not rx'd; 24:55... finished the last half of the 4th round and all of the 5th on the ab mat.

January 21, 2009

Wednesday 090121
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

rx'd: 17:00

January 22, 2009

Thursday 090122
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

rx'd: 8:34
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Friday, January 16, 2009

I Train Hard to Live, Just Like These Poeple

The Silvers", Freedom CrossFit - video [wmv] [mov]


January 16, 2009

Friday 090116
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

as rx'd with chest to bar pullups- 23:27

Thursday, January 15, 2009

Part II: So Your Hands Are Busted

(compliments of crossfit journal issue #68)

" There are several ways to keep the hands from developing blisters and tears. First, if your hands are soft, thin-skinned, or generally unconditioned, you must slowly and gradually build up your calluses to meet the demands of your exercise. Don’t overdo your hand intensive exercise while you’re building up the thickness and toughness of the skin, or you’ll just keep ripping
your hands and not have a chance to develop good healthy protective calluses. Once you’ve developed a tough and thick skin on your hands, it’s important to maintain the quality of the skin by keeping the surface well groomed. This means simply that the overall thickness of the skin on the hand surface is consistent throughout and the surface is smooth. Otherwise, over time, the calluses will have a tendency to get thicker in certain areas of the hand and not in others. You will develop “ridges” of thick skin that will eventually lead to a tearing of the skin. What I like my athletes to do to try to prevent the hands from ripping in the future is to actually shave the calluses down to a level that maintains a relatively thick yet consistent depth of skin throughout the hand (photo 8). Ideally, your entire palm surface should be one thick callus with no bumps or
ridges in any one particular area. In order to do this, groom your hands always after a hot shower or bath (this allows the calluses to swell up). While the calluses are still “swollen,” I take a double-edged razor and very carefully shave the dead callus bumps down a little at a
time until the bumps are about even with the thickness in the rest of the hand. With my younger students, I simply ask them to get a callus stone (you can buy one at any drug store), and gently sand the callus down even with the rest of the skin. Remember, whenever
you groom or shave your calluses, don’t overdo it, since you don’t want to go too deep into your skin. Always leave enough thick skin so to facilitate your workout the following day. The goal is to maintain an even and consistent thickness of hard skin throughout the entire
-Phil Savage-


January 15, 2009

Thursday 090115
Rest Day

Wednesday, January 14, 2009


Iv'e probably watched the video below at least 10x's today.... pure motivation!

Coming Soon..."Every Second Counts" - video [wmv] [mov]( compliments of


January 14, 2009

Wednesday 090114
Overhead squat 3-3-3-3-3 reps


Monday, January 12, 2009

So Your Hands Are Busted


If you look at Havalah's hands, you can see she just got finished with her workout, and surprise surprise there were pullups in the workout. A lot of pull ups in the workout. Is there nothing you can do for your hands from looking like this when you have pullups and heavy hang cleans in your wkout?

Yes! There are several ways to prevent, or at least minimize rips and tears on your hands. In the crossfitjournal article number 68, Phil Salvage a gymnast coach from Knoxville TN, he explains that there are two qualities that make you hands susceptible to ripping. Your chances increase a lot of you've got either a) soft hands with little or no callus build up, or b) too much callus buildup that makes bumps or ridges on the surface of your hands.

(from Phil Salvage's crossfit journal article #68)
"Once you get a rip (photo 5), the healing and maintenance process must begin immediately. If you happen to have fairly thin calluses and thus the ripped skin is fairly thin as well, I suggest that you carefully pull the hanging skin off by pulling on it directly away from the point at which the skin is still attached. If the skin is stubborn and not easily detaching, get some small nail clippers or small scissors and carefully cut as much of the skin as you can away from its point of contact. If the ripped skin is very thick (heavy callus), wait until
you can use nail clippers or scissors to remove the loose skin. When my gymnasts get a rip, I usually remove their dead skin myself almost right away (I’ve had 35 years of experience with this tricky situation). Then I have the athlete wash their hands with soap and water (yes, this stings) to remove any blood and other impurities and cleanse the area of possible bacteria. After washing, we apply an antibacterial ointment (Neosporin), which also acts like a lubricant to replace the lost natural skin oils that were washed away in the cleansing
process. As I always tell my athletes when they get ready to go home, remember to do three things before you go to bed that night:
1) Wash your hands with soap and water one
more time.
2) Apply a generous amount of Neosporin to the
fresh wound.
3) Cover the wound with a small bandage or tape.

This will allow the Neosporin to do its job overnight to keep the area moist and prevent infection.
Oftentimes, if the hands are exceedingly well-callused and the rip is deep, I have my athletes also wear a glove on the hand (over the bandage and all). When you wake up the next morning, go ahead and wash your hands. Next, again apply a generous amount of Neosporin. If you have vitamin E oil handy, use it instead of the Neosporin (photo 6). I’ve found that vitamin E oil
does a wonderful job in healing the wound quite fast. You can purchase vitamin E from any drugstore that sells vitamins. It comes in the form of gel capsules or just plain old oil. I prefer the gel capsules. Just break one capsule open, squeeze the oil out, and apply it to the ripped area (photo 7). Do not cover the rip from this point forward. I have found that the sooner you expose
the new skin to the open air, the more quickly it’ll heal and more quickly you can return
to normal training."


January 12, 2009

Monday 090112
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

rx'd; 16:53.

Thursday, January 8, 2009

Go Gators!!!!

January 8, 2009

Thursday 090108
Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

rx'd: 31:24 with 24 sets.... WTF

Wednesday, January 7, 2009

I Am Happy!!!

So, haven't blogged in a week or so. It's funny, you do it often and it's easy. You don't do it for a while, and all of a sudden it became complex. But, whatever.
Here is where I am at;
It's the start of the new year, and I couldn't be more excited. There is so much buzz going on all around me, and that gets me more motivated. I am addicted to positive energy. I love to see people smile, I love people doing things that make them happy or things they thought they couldn't. I love to listen to other people talk about how excited they are about what's going on in their life.
Coaching Crossfit couldn't be more fullfilling. As I write this, I am actually waiting right now for the workout for tomorrow to post on gotta love the anticipation. Some things going on in my training- my left soleus has been messing with me for a while now that is keeping me from running or jumping of any kind. That sucks cause we often run and jump. But, other than that, I am able to focus more things that I can do like lift heavy things. My nutrition is back to normal.
Pictured above are my two roommates, Big Mike and JDP(John next to his girl). Solid guys with like minds that can really motivate you in their own way. Just a couple of faces from Crossfit Central. Bottom line, I love my life.
January 7, 2009

Wednesday 090107
Rest Day
But, did do some kbell work, GHD sit ups, and rowed for 2k meters. Nothing crazy or fast, jus got my blood flowing a little.
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