Saturday, March 28, 2009

Frank Yang Part II

So today was a phenomenal day for me. I got the chance to do what I love to do. Hang out with people that I love, and compete what I love doing. Crossfit Central coaches got together to do 3 workouts, with a short break to rest. Competition....more important the decision to be apart of something greater than yourself. That's what I have found here at Crossfit Central, here with these people I have come to call my family.

This video is of a man I don't even know.... I have just seen the way he works out, expresses himself, and finds himself in his music. I love it, admire it, and I think it sums up how I feel!

Tuesday, March 24, 2009


Current book I am reading at the moment, by Micheal Beckwith called "Spiritual Liberation." I can't put it down. I truly am blessed for all that I have, and want to show my appreciation to everyone I am able to be around.
I was able to attend Robb Wolf's 'Nutrition Cert' this past weekend, the man is a genius flat out. Thanks Robb for coming out to Austin to put on a great cert. Thanks to everyone who came. More and more the word is spreading that living a healthy "fit" life is not at all that complicated. I have talked with people about so many diets they have heard of that it's ridiculous. Robb said it best when talked about the genius of Coach Glassman of how he can take something so complicated and simplify the hell out of it so that we all can understand it. thanks coach.
Bottom Line: Coach had it right in 100 words.....
" Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
Regularly learn and play new sports"

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Tuesday, March 17, 2009

Meet The Beast.... Atticus

Pictured above is Atticus Rowe. He comes to the 615am MWF class and the man knows how to compete. He has recently completed the 'I AM CROSSFIT' challenge and saw some fantastic results. He also competed in the FITTEST GAMES CHALLENGE, enough said-right! It is not easy to do what we do, and more so to actually compete at something so hard and humbling. It is a pleasure to coach Atticus because I know he gives everything he has every time he steps into the gym.


March 17, 2009

Tuesday 090317
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

rx'd: 37:53 with a #20 vest

Tuesday, March 10, 2009

I Say Yes!!! GO HEAVY!!!

(From Crossfit Santa Cruz Central)
Excerpts from the Kelly Starett training manual, edited by Mary Conover:
“Go heavy. So instead of chasing an improvement in your Angie time of 4 seconds, try performing a workout you know and rock–at a load where your time begins to significantly drop off. Can you perform 30 clean and jerks with 135 lbs in under three minutes? Shame on you.That load should be 155 or 185 pounds. Go out and start failing all over again. And this time make it heavy, because everyone is getting good at runnin’ and chinnin’.
After all, in case you’ve forgotten, 225 is the new 135.”

Still have a nagging hamstring, so didn't push it on the squat, or even attempt the deadlift,
but I did PR in the Press- 185!

Monday, March 9, 2009


Hmmm....SPEACHLESS; Jeannie Bassi Games prep video ... [wmv] [mov]
March 9, 2009

Monday 090309
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
as rx'd: 10 + 5hspu's and 4 Lpullups.

Sunday, March 8, 2009


Came across this and I think it's interesting. Feedback?
MY WOD from yesterday;
March 6, 2009

Friday 090306
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
rx'd- 5:59

Friday, March 6, 2009

Let The Games Begin!!!!!!!!!!!!!!!

Micheal(Big Mike) and I will be heading to Dallas to hang with Spencer and Sam, Crossfit Dallas Central, for the Fittest Games Challenge. These brothers are legit as they come, humble, talented, and a burning desire to make a positive difference in the world. So glad we are able to team up with them for this event. Both locations are going to be awesome.

*Mos Def..... definitely one of my most favorite rappers!!!!!!!!!!!!!!!!!!!

MY WOD.... from yesterday(should of rested, will do that the next couple of days. I cannot delay the healing process of my hamstring any longer than it needs to)

Clean and Jerk


Couldn't clean from the floor, so I did hang cleans







255(f) got the clean(pr) but couldn't lock it out.

Wednesday, March 4, 2009

Hierarchy of Fitness

So after this weekend, I realize that I am no longer 16yrs old, and am capable of just doing whatever I wanted to do.
Some friends and I got together this past Sat to "throw the football around." We ended up playing a simple game of two hand touch, harmless. As we were about to begin, I knew I wasn't warm yet, I just told myself to "take it easy til I get warm."
3rd play, running a sweet post on Richard, I end up going for a slightly overthrown ball, and strained my left hamstring. Not smart.
A couple of things:1) If I am going to compete in the Regional Qualifier this May, I don't need to be doing anything that is stupid(like sprinting and not warming up).
2) Sport is on the top of the Fitness Hierarchy created by Crossfit. Like everything else, if you don't practice it, you will not get the benefits from it. My buddies and I were all sore, beat up, swollen, from a little game of 2hand touch. Sport involves a lot of change of direction, unexpected movements that you really can't train for, and a whole lot more. Sport is great. Learn it, live it, love it.

I will be out for a week or two, I am not happy about that. I have 8weeks til the Qualifier, no excuses.

The Sport of Fitness

The Fittest Games Challenge

One Day, 2 wkouts! Crossfit style. It's all about performing, recovery, and mental toughness. This is going to be a great opportunity for people to compete at what they love doing, getting fit.