I AM THANKKFUL....

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"

Best $25 You Will Ever Spend

I cannot say enough how profound subscribing to the Crossfit Journal is. On this website their is literally thousands of dollars worth of information that can change someones life, positively influence someones life, and possibly save someones as well. This is a recent clip taken off Crossfit's main website, crossfit.com that has Coach Glassman explaining Crossfit's 3rd Dimension- Definition of Fitness and Health..... What does that mean, well to put it plainly,

"is the goal to live forever, or to maintain human functional capacity for as long as possible?"(Coach Glassman)

My answer.... without a doubt to LIVE as long as possible, not to be just be breathing and have no ability to take care of myself, or enjoy anything in my life. How do you do this? Thedore Dalyrmple, who is a famous editor for the wall street journal, says that our increasing life expectancy can be soley attributed to sanitation. And, if we are going to enjoy our increasing years of our life, the only way is going to be through fitness and health, and not through our M.D's, physicians, pharmaceuticals, P.T's, etc....

But, like always, he articulates much better than I.

CrossFit's New Three-Dimensional Definition of Fitness and Health" by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

MY WOD:

February 23, 2009

Monday 090223
For time:

Row 500 meters

115 pound Push press, 21 reps

Row 500 meters

115 pound Push press, 18 reps

Row 500 meters

115 pound Push press, 15 reps

Row 500 meters

115 pound Push press, 12 reps

rx'd: 11:56

A Great Week!!!

This last weekend was the affiliate gathering for Crossfit. I am just now able to reflect on everything that happened. We were fortunate to host a Crossfit Level II certification at our facility on Thurs and Fri, Feb 5and6. Then Friday night, Crossfit Central hosted a mini training seminar open and free to all affiliates, and we ended up having over a 100+ people in our gym getting insights from Jeremy and Nicole on what and how we do what we do. Saturday morning was kicked off by the affiliate gathering that lead into the afternoon where we put on a workout that hosted over 100+ crossfitters from all around the country. That was an amazing turnout. I had numerous people come up to us that night and the next day complimenting on our workout we held, thank you very much.
I was fortunate enough to get my Level II cert, I met some fantastic people, I got to listen to Coach Glassman speak(which is always great), and I came away with a clearer overall view of what we are doing here in this Crossfit world. I see the picture painted by Coach and his staff, and all of his Generals that are on the front lines digging the trenches....all I can say is, tomorrow is going to be a great day. Give thanks for today!



February 13, 2009

Friday 090213
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

rx'd: 2:18(pr)

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 http://journal.crossfit.com/, just search NEUROENDOCRINE RESPONSE, or any of the other great topics on that site.

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 Glassman-crossfit.com)

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