New Years Resolutions

We are approaching January and almost everyone is beginning to come up with a "new years resolution" or a few resolutions for 2011. These are specific goals or broad areas to improve upon. Well, with 2011 right around the corner I have set a few resolutions for myself.

I have heard and also read that if you make these public and write them down somewhere you are much more likely to achieve them. SO, I am going to do both - make it public and write it down by posting it on my blog :-)

I am breaking my new years resolutions into 3 categories - personal, business and fitness. These are 3 key areas for me that I want to improve on, each consume my attention daily and each I care about.

Personal
- love my wife and treat her as #1 in my life
- become more organized and improve in my time management
- walk with the Lord everyday and make all decisions based on His will

Business
- create a marketing plan for 2011
- complete my E-Myth business training and all of my worksheets associated with it
- develop a successful CrossFit Kids program

Fitness
- get stronger (400# squat / 425# deadlift / 200# press / 275# clean & jerk / 205# snatch / 205# overhead squat x 10 reps)
- 5:30 minute mile
- sub 3 minute "Fran" (21-15-9 thrusters/pull ups)

Alright, there are my 2010 new years resolutions, what are yours?

"Commit your works to the Lord, and your plans will be established" (Proverbs 16:3).

The next generation - kids

Last week I traveled to California to attend Mindbody University (an online client/business management software we use) and the CrossFit Kids certification. First, let me start out by saying that for once, the weather here was better than the weather there. When I left it was in the 50's and 60's here and it was 97 degrees in Southern California! I was shocked, so were the locals, it was November and almost 100 degrees...we are used to that but not them.

This post is going to focus on the CrossFit Kids certification and the program. I was amazed how much I learned about training kids, ages 3-15 especially. Before this weekend I thought I knew how to work with kids but realized that I really knew very little about them. Training kids is not like training adults.....at all. Many parents and school teachers (like my wife) could tell you that kids are very different in their behavior, their attention span and how to get their attention. With an adult it is easy to keep their attention, and typically adults sign up for our program because they want to improve. With kids, most of them have little desire to "workout".....but what they do have a desire for is to "have fun".

The CrossFit Kids programs divides kids into the following age groups:

-CrossFit Preschool (3-5 years old)
-CrossFit Kids (6-12 years old)
-CrossFit Kids (13-17 years old)

*the ages are not set in stone, sometimes you will have a kid be in a teen class or a teen be in an adult class. It really has more to do with maturity and physical ability than age

Before this certification I would have found it nearly impossible to work with 3 and 4 year old children, but now I am confident and excited to offer these age groups a CrossFit Preschool program. To summarize the weekend, I learned that in order for kids to enjoy working out it has to be fun. That is how you keep them interested and that is how you keep them coming back. More importantly, if a 4 year old works out 2-3 times a week and loves it, and continues to do so at 9 years old....and 12 years old.....and 16 years old.....then, what will they do at 25 years old? And 35 years old? And 45 years old? They will work out! And they will do it because it is ingrained in them and it is something they have been doing all their life. This is unlike kids, teens and adults today, to whom working out is viewed as a "chore" or a "burden".


My new focus in the next 6 months will be to create a successful CrossFit Kids program in our business. I will work with these kids personally and hope to make a serious impact in their lives. I have an idea to offer a program to my wife's head start class (3,4 and 5 years old) for 6 weeks for no charge. To see how the kids respond and more importantly to see if my wife notices a difference in their behavior due to the consistent exercise. I intend on beginning a preschool, kids and teens program in January 2011. This could impact our community and change the direction of many kids lives. If you do not know my story, I grew up overweight and unhealthy until the age of 18 and trust me, I know what it is like to be the chubby kid at school and it is not fun.

Train up a child in the way he should go; even when he is old he will not depart from it.
(Proverbs 22:6 ESV)

Weekends, Vacation and Days Off

I have been getting a lot of questions lately about how many days per week should you workout, what is too much and how I train personally so I thought i would post about it.

First, I think this depends on why you workout? Is it for looks? For health? For your sport? Because it is the right thing to do? I believe all of these things come into play when discussing the topic of "off days" or "rest days". We have recently changed our membership policy to an open model, where clients can train up to 6 days per week, which has allowed many of them to workout more often which is awesome.

Let's start with those of you that train for looks:

I think it is totally ok for you to train 5 or 6 times a week, but you definitely want to take at least one day off per week. You probably work pretty hard when you work out and you probably enjoy it, so you won't burnout mentally. If you want to take Saturdays and Sundays off that's fine, but get in Monday-Friday because if you are training for "looks" then you will definitely get more from 5 days a week than 4.

What about if you workout for your health?

To me this is a person who is not a fanatic about exercise and might be a little older, therefor mental burnout needs to be addressed. This person needs to train a minimum of 2-3 days per week and never take more than 3 consecutive days off. So if you take Saturday, Sunday and Monday off then you better be in Tuesday. Tuesday and Thursday is risky for this person because they might not stick with it and get all the benefits from their program. It is ok to start out 2 days per week but then you need to quickly up it to 3, after about a month. I see a 2 day per week person not really benefiting from exercise as they should and probably quitting. BUT....this does not mean it is not good, just make sure you do something on your own a third day, like jog, walk, bike or even swim. Three days a week is key to keep you consistent.

What about for your sport?

This is where it gets tricky. It really depends on your sport and whether or not you are in season. This advice is better to get from your personal coach but I will address CrossFit because it is my sport and I am a coach for it. First, be careful with over training. I have been guilty of this myself, primarily because it is something I enjoy so much. But most people who do crossfit competitively workout at such a high intensity all the time, especially if they train in a group. CrossFit HQ teaches that you should train 3 days on and 1 day off, this keeps you recovering on a set schedule which is great. However, most people like having a set schedule that relies more on a Monday-Sunday schedule than a 3 on/1 off schedule. So, my advice is experiment with different options but always listen to your body. If you train hard Mon-Wed and you wake up Thurs eager to workout and do the wod for that day, then do it and see how you feel Friday. The best advice I can give you is take at least one day off every week and recharge mentally and physically. Also, remember that you will always come back refreshed when you take a day off, so if you workout Monday and Tuesday, take Wednesday off, you will come back stronger Thursday.

And if you train because it is the right thing to do?

I would follow the same guidelines I gave up top to people who train for their health.

How do I handle days off?

I like to approach the week thinking I am going to workout everyday, then I take the day off that either I feel (physically feel) I need off or the extremely busy day (due to time) that does not allow me to take off. For example, this past weekend Alicia, my wife, and I were in Bastrop staying at the Hyatt Lost Pines enjoying some time away and together. Saturday we visited the outlet malls in San Marcos and I really never had time to workout. I realized that spending time with Alicia and enjoying the day was more important than working out, so I took the day off. My last day off before that was Monday because of it was such a busy day. You see how that works? That is just how I approach this, some people do it different.

In conclusion, I hope this post helps you out and if you have any questions feel free to comment!

Exodus 20:8-11

Remember the Sabbath day, to keep it holy. Six days you shall labor, and do all your work, but the seventh day is a Sabbath to the Lord your God. On it you shall not do any work, you, or your son, or your daughter, your male servant, or your female servant, or your livestock, or the sojourner who is within your gates. For in six days the Lord made heaven and earth, the sea, and all that is in them, and rested on the seventh day. Therefore the Lord blessed the Sabbath day and made it holy.

What is CrossFit?

Take the time to watch this video and pass it on to someone you know who asks you about CrossFit.

Need a solution for ripped hands?

After taking some time off from blog posting I am back and my goal is to post good info and thoughts a minimum of two times per week. Please feel free to comment or ask questions about anything I post.

Today I would like to pass along a great solution for ripping your hands. I know we have some people from our box who ripped their hands last week and occassionally come close to ripping their hands on pull ups. I was reading my friends blog the other day (Travis Kepp from CrossFit Champions) and he posted this link -

http://www.crossfitvirtuosity.com/articles/ive-got-to-hand-it-to-you-part-3/

Go there and learn how to tape yourself up next time you rip your hands.

*I am very proud of all of our athletes who competed at CrossFit Champions Octoberfest Obliteration 2. Here are some results from the CSCF athletes:

Female Scaled Division:
Amie Mccoy - 6th place
Carol Rodriquez - 13th place
Rebekah Robeson - 16th place
Amy Gonzalez - 25th place

Male Scaled Division:
Coach Daren Endsley - 1st place!!!
Gary Guilbeau - 18th place

Standard Female Division:
Caroline Wolf - 7th place

Standard Male Division:
Me - 5th place
Coach Will Schaub - 9th place

We had two teams but I only saw results for one of them - 15th place. Team members included:
Team:
Coach Marcos Mendez
Jonathan Haynes
Nathan Green
Lindsay Mcguire
Team:
George Mccoy
Scott Lengren
Ben Rios
Glenda Hoon

As our CSCF community grows and as we travel to various competitions I pray that we continue to be a light to those who see us. It was so awesome to see how our community interacted with eachother and others.

John 13: 34 - 35 A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. By this all people will know that you are my disciples, if you have love for one another.

FGB 5

On Saturday, October 25th, we hosted our Fight Gone Bad fundraiser at the new box on Longmire and had an amazing event thanks to our volunteers, our team of trainers, our participants and our sponsors. I am very proud to say that as of this minute we have raised $3,586 and have 3 more full days to raise money.

Hear Dave Embody speak about his experience with the Wounded Warrior project on this video really puts this entire event into perspective. I am so happy that CrossFit affiliates all around the world believe in this event and have raised $1.4 million around the globe. If you would like to donate you have until Friday, October 1st. Click Here to donate.

Thanks again to all of you who were a part of Fight Gone Bad 5 at the new box.

Every Second Counts

This morning I participated in the Lost Pines Triathlon in Bastrop, TX. The race consisted of a 400mish pool swim (the director said it was a little longer), a HILLY 16 mile bike and a HILLY 3.65 mile run. This race was so much harder than I thought it was going to be, I feel sorry for any first time triathletes out there today. My first sprint was last summer in Waco and it was a much friendlier course than this one. The hills reminded me of the hills in the Longhorn Ironman 70.3 I did last fall. Well, I will go through the morning and describe the event as best as I can remember....

I brought my trigger point foam roller and rolled out for a good 30 minutes about an hour before the race, I think that really helped because my low back always hurts when I have been on the bike more than 30 minutes. After rolling out I started on my circuit (the same one we do at CSCF). I had about 10 minutes from the time I was done with my warm up until the time I got in the water for the swim, which was perfect.

On a side note, I originally planned on eating a piece of grilled chicken I brought, with a sweet potato and some avocado BUT I changed my mind and did a chocolate Advocare meal replacement shake, banana and some almonds instead. I have been having a meal replacement shake for breakfast lately and I like it because it is light and gives my body the nutrition it needs. I usually do not eat the banana but I knew I would need it today.

The swim was in a pool that was about 33m in distance and we went down and back enough times to complete the 400m. It was really weird and really exhausting. I definitely need to work on my swimming, I am not efficient and probably expend a lot more energy than I need to. My swim time was 9:03.

From the pool I jogged about 200m to my bike. I tried to recover on the jog and I could tell that the swim wore me out more than I thought it would. My transition was 2:30 and I actually took longer because I put my ipod on. Then as soon as I started on the bike a lady told me that I would get disqualified if I was seen with headphones so I took them off and gave them to her....wasted a little time there. I ate about a fourth of a banana before getting on the bike and I had two water bottles on my bike, one with water and one with a scoop and a half of spark mixed with a scoop and a half of rehydrate. I kind of knew what I was getting myself into on the bike course because I drove the route yesterday, but actually experiencing it on my bike was much harder than I anticipated. It was a combination of uphills and downhills, several people were getting off of their bikes and walking up some of the steepest hills. CrossFit training definitely helps with this, I am happy to say that I never got off my bike; and the hills is where I would pass people up. BUT, at the top of those hills I would sound out a groan and the entire uphill I would take very loud deep breaths in my nose and out my mouth.....ugh.....it was SO HARD. Well, the bike route was an out and back, SO, we rode the hills coming back in the opposite direction that we rode them going out. I finished my bike 16 mile bike in 58:27, the race director told everyone at the beginning this is not a bike course you would set a personal record at, I feel like that worked in my favor a little because I am not strong on the bike but I can probably handle hills better than the guys who are because of CrossFit.

My transition from the bike to run was a little faster, 1:32. I knew this run would be a test because i saw the first 2 miles of the run going out on the bike, they were the same. And one of those miles was a MEAN hill. I had an entire goo (nutrition) the last 2 miles on the bike because I knew I needed something in me to get through this run. The first mile was not bad at all, I actually felt great and was so glad to get off the bike. I think I ran about a 7:15 mile. The second mile however, was TERRIBLE. It was an entire mile up hill, imagine a never ending hill, that is what it felt like. It is on this 2nd mile that I asked God to get me through this race and allow me to finish it strong. I know He has more capabilities than I do, and if I asked He would deliver. I think I clocked about a 8:30 mile on that one. The 3rd mile started better but then got really bad...another big hill. Imagine from the 2.5 mile marker to the 3.1 mile marker another TERRIBLE never ending hill. It is at the beginning of this hill that both my quads began to cramp, not terrible at the beginning, but they were definitely telling me they have been overworked today. By the top of the hill they were almost gone, I really thought I would pull a muscle or tear them both, I was in pain. I had the wind to sprint in the last 1/2 mile but I did not have legs that could do that, imagine this, I was wanting to finish strong but physically could not.....or at least without doing major damage to my body. I feel like God used a race volunteer to tell me "Charlie, don't sprint it in, just keep it slow and steady", because as I reached the turn at around mile 3.2 I told a lady my quads were burning and really in pain, then I asked her, "should I sprint it in?". She said, "No, just keep that pace". I did exactly as she said and cruised in at probably an 8:30-9 minute mile pace and finished the VERY BRUTAL 3.65 mile run in 28:32.

Well, it turns out I finished first place in my age group (25-29) with a time of 1:40:07.....eight seconds before the guy who finished in second place. I am not sure where I finished overall, but i think it was top 20.

A HUGE congratulations to all of the participants out there today, it was hot, hilly and definitely not your usual sprint triathlon. There were people still coming in at 3 hours, a lot of the experienced triathletes said this race was harder than an olympic distance triathlon.

Do not ever try to take things on by yourself, God will provide you with much more than you will ever do alone.
Luke 11:9-10
Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you. For everyone who asks receives, and he who seeks finds, and to him who knocks, it will be opened.

Regionals Videos Released!

When we traveled to Fort Worth to compete in the South Central Regional competition we were fortunate enough to have Jordan Meserole with us. Jordan owns a company called Rock Cottage Media, he does video for weddings and events. Jordan put together a 26 minute DVD that covers the entire Regional competition from start to end, he follows the College Station CrossFit Affiliate Team and me as an individual competitor. This video is AWESOME! Check this first scene out, we will have the entire DVD at the box for people to take home and watch. We will also be releasing segments of it on the CSCF blog so be sure and check it daily!

Thanks Jordan for such an awesome video!

New Book - Stand By - Bad Sleep - Big Delay

So I learned a very valuable lesson yesterday about being on time. I am terrible at this and God decided it was time He teach me a lesson on this subject. Our flight was supposed to leave College Station at 9:55am yesterday and connect to another flight in Dallas at 1:20pm to fly out to Burbank, California where the CrossFit Games is. Well, my wife and I picked up Daren at 9:10am and she was going to drop us off at Easterwood to catch our 9:55am flight. I decided on the way that I really wanted to get a book - 4 Hour Work Week - at Discount Bookstore on Texas and Southwest Parkway. This stop made us miss our flight and the only option we had at that moment was to drive to Dallas and try and make our 1:20pm connecting flight. So my wife, bless her heart, drove us to Dallas and dropped us off then she had to turn around and drive back to College Station, what turned out to be a 11 hour part of her day. Daren and I arrived at DFW Airport at 1:05pm ran in rushed through the checkpoints only to get to our gate and find out that our seats were given away and we were put on stand by. The next flight leaving for Burbank was at 7:30pm and we were not gauranteed seats on that flight, we were on stand by. We were the 4th and 5th spot on the list, and sure enough, the first 3 spots went on the flight and we were stuck at DFW.

So, the next flight to Burbank was scheduled for 9:25am Friday morning, today, and we do have seats for this flight so we will be going on it. The craziest part to this story is that we decided to sleep in the airport - Terminal A19 to be exact. It was not comfortable and it was really loud and noisy from all the cleaning going on and the intercom....you can imagine.

So, we should arrive in Burbank, California at 10:30am LA time and we'll get to our hotel, get cleaned up and head to the Home Depot Center for the Games.

If you are reading my blog for the first time then I want to let you know that I try to relate my posts to scripture and hopefully the readers can learn something from reading what they have read here. Today I want to share an article that I found on the internet written by a lady named Becky Barnfather about being late. If you are a person that is always running late, like me, then hopefully it helps you....it sure did me.

Running Late?

June, 2003

by: Becky Barnfather

You know, I've been at Calvary Bible Church for about 12 years. It was here that I began in the College Ministry and became quite familiar with the phrase “Calvary time.” I guess I never thought it was very funny when I would show up on time and no one else arrived for another twenty or thirty minutes. Arriving to church on time has always been somewhat important to me. Oh, yes, there are the occasional last minute problems, traffic jams, and tie ups. But, let's be honest — that doesn't happen every time we go to church, right?

The Bible doesn't have a lot to say about being “late” or even use the word “late” with regards to being on time. But when you're late, it affects others. And the Bible does talk about considering others. If you're late, you are not considering at all how that affects others who have worked hard to be on time. According to Webster's Dictionary, to consider someone else is “to keep in mind, to be thoughtful of others.” It would be self–centered of someone to think that their time is more important than yours. (I Cor. 10:24). One verse comes to my mind, “Do nothing out of selfishness or empty conceit, but in humility consider others better than yourselves. Each of you should look not only to your own interests, but also to the interests of others.” (Phil. 2:3-4). By being constantly late, you are not considering that others have made an effort to be on time so that they can begin our meeting, Bible Study, or service on time without others straggling in. Imagine if you planned a dinner party at your home and everyone arrived an hour late. Wouldn't that be inconsiderate of others to make you wait an extra hour for them?

One other consideration is the kind of an example you set by being late. Again, occasionally being late for reasons unforeseen is one thing. But, if each week you know it's going to take you fifteen minutes to get to church, ten minutes to drop off your kids, another five minutes to get over to church…well, planning ahead would be both wise and thoughtful. Taking the time each night to prepare for the next day, leaving an extra fifteen minutes early, or getting up an additional fifteen minutes to half hour early are all ways that you can keep yourself from being late. Leaders and parents are especially the ones who need to set the example to others. As a leader, whether a Sunday School teacher, Bible study leader, elder, or pastor you need to be on time to set an example to others that they are important (I Pet. 5:2-4). As a parent, you set the precedent for your children in how important it is to arrive to church on time. Imagine how selfless it is of you to give your time to others by being considerate and planning ahead to arrive to your destination on time. Now, don't you think that it is pleasing to God when we make our best effort to arrive to church on time?

Motivation

What motivates you? Who motivates you? When you get excited about an exercise program or a nutrition program what triggers your mind to get completely focused?

I was thinking about this today because I am coming off of one of the most exciting "training seasons" I have ever experienced. Back in December when I decided to compete in the CrossFit Sectionals competition I began a "training season" that lasted until mid to late June. This "training season" is a period of time where I feel like my mind, body and spirit were all working together to make my workouts the most effective and intense they have ever been. This season lasted almost 6 months, that's a long time now that I think about it.

I experienced a similar "training season" in the Fall of 2009 when I did a sprint triathlon in July, an Olympic Triathlon in September, a Half Ironman in October, a marathon in November and another marathon December. Now when I look back at that "training season" I think to myself that I was nuts! But all it was is a "training season" - a period of time where my mind, body and spirit worked together and made me give 100% of my effort.

I feel like I am always following a strict diet and a consistent workout routine, but only during a "training season" do I really make progress in becoming a better athlete and a more fit individual. During the "off-training season" I am simply maintaining my fitness level and not really improving.

I only bring this up because I think anyone reading this blog can relate but you maybe never thought of it this way. When you are in a "training season" you are more focused, more excited and definitely more consistent on all levels of fitness. Some "training seasons" last one week, others one month and they could last even longer. But you will definitely know when they end. You won't feel quite as motivated, maybe you feel like your body needs to recover and maybe you just feel like taking some time off.

So what do you do in an "off-training season"? You definitely do not want to quit, or else you might really set yourself back from where you were before you lost motivation. I suggest talking to someone who you respect and look up to who can ignite that desire in you to get back in a "training season". Someone who knows you and who knows how to push your buttons, it could be a friend, a coach or even your spouse. Tell them you are lacking motivation and you need some direction on your training and your diet. You can also sign up for a race, a competition or some kind of event. There are plenty of these and if you feel like you are not ready for this you need to rethink that thought. I promise you that there is something out there you can do or train for.

I am assuming that if you are reading this then you are probably already working out, so I am telling people who are feeling like they are in a "slump" or what I am calling an "off-training season" what to do to get back into a "training season".

If you currently do not workout or eat healthy then you need to start by contacting someone who can guide you in the right direction. The "training season" and "off-training season" is what someone goes through who already works out regularly. I am just trying to get you to recognize the difference of these two seasons in order to get you back into a "training season". Does this make sense?

It is completely normal to feel this way, but it is critical not to stay in this "off-training season". Because it is in this "off-training season" that you lose sight of your accomplishments thus far and your future potential.

I am definitely in an "off-training season" right now. I just signed up for a CrossFit competition in Dallas on August 13th to get back "in season"!

2 Corinthians 8:10-11 I suggest that you finish what you started a year ago, for you were the first to propose this idea, and you were the first to begin doing something about it. Now you should carry this project through to completion just as enthusiastically as you began it.

Summer Challenge at CrossFit Houston

This past weekend I participated in the Summer Challenge at CrossFit Houston. The day started at 8am with the first workout, which was:
15 sandbag get ups (100#)
30 lateral burpees (24")
15 sandbag get ups (100#)
Then, about 3 hours later we did wod 2 which was a 1.5 mile trail run, pretty hilly and definitely HOT, with a 20 pound vest on. The combination of your time on wod 1 and wod 2 determined whether or not you advanced to wod 3.

Wod 3 was brutal:
Push a Prowler Sled down and back (45# about 20-30 yards)
9 db thrusters (50#)
Push a Prowler Sled down and back (45# about 20-30 yards)
6 db thrusters (50#)
Push a Prowler Sled down and back (45# about 20-30 yards)
3 db thrusters (50#)
Push a Prowler Sled down and back (45# about 20-30 yards)

Only 6 of the athletes even finished this workout under the 15 minute cut off time. From there we had about an hour and a half until the fourth and final wod:
500m row
5 squats (185#)
5 kb swing (55#)
5 box jumps (30")
1000m row
10 squats (185#)
10 kb swing (55#)
10 box jumps (30")
500m row
15 squats (185#)
15 kb swing (55#)
15 box jumps (30")

The whole day was HOT and very demanding of the lower body. I really felt like the first workout was my least favorite and makes me want to order some sandbags for our box so we can work on those. I ended up placing 3rd at the competition, I am still amazed by this. I feel blessed to have been able to compete and to have recovered well enough to push hard on all the workouts.

I want to share something that I thought was really inspiring on Saturday. After the first workout my dad, my wife and I went to a little taqueria across the street to cool off and so they could eat breakfast. We met a couple who was there eating breakfast but also at the competition supporting their son (Zach Stewart). I actually know Zach, he went to A&M and now he lives in Spring working as an athletic director for a community over there. Anyway, he trains at a box in Spring - CrossFit Silverback. His parents were telling me how much of an impact CrossFit has made in Zach's life, how he has lost 25 pounds and really gotten in great shape. (On a side note, Zach took 1st place in the scaled division at Saturday's competition - great athlete). They explained how he has inspired them and how it motivated them to sign up at CrossFit Silverback. They began sharing their "CrossFit Story". Telling me how hard it was at the beginning, how they couldn't even do "this" or "that" and how now they can do "this" and "that". Zach's dad said he has lost 30 pounds and Zach's mom has lost 20 in the 3 months since they started crossfitting. So in total, this family, including Zach, have lost 75 pounds! WOW! He is 52 and she is 49 years old, they said that they had not worked out in several years and how much they now enjoy going to "the box" at 5:30am. I'll bet that CrossFit has strengthened their relationship and I know it has improved their quality of life.

There are many stories out there just like this one, many of you have a "CrossFit Story". I encourage you to share "your story" with someone this week, or share it with several people, you never know when you might motivate someone to get off the couch and lose 25 pounds.



If God simply handed us everything we wanted, He’d be taking from us our greatest prize – the joy of accomplishment.

2 Timothy 2:4 “I have fought the good fight, I have finished the race, I have kept the faith.”

-1.62 = 37th place

It has been a week since the south central regional qualifier and I am finally getting around to posting something about it. The first thing I want to say is THANK YOU, thank you to all of the people who hosted the event, the volunteers, the competitiors, our supporters from College Station CrossFit, Daren for programming my workouts this month, my sister Kandis for coming to watch, my wife Alicia for being my #1 fan, and all of the people who said prayers and sent emails wishing me a great weekend. I also want to thank God for being with me throughout all four of those workouts, I know He got me throught them and helped me stay heathly to complete the weekend without an injury.

This competition was a fascinating experience, it felt like it was a proffessional sport and like we were the athletes. CrossFit is growing so much and I would not be surprised if in the next few years we watch CrossFit competitions on TV. The CrossFit Games this year is taking place at The Home Depot Center, it will be a huge event and I promise you that it will only get bigger in the years to come. People who follow the sport of CrossFit recognize names like Rob Orlando, Chris Spealler, Jeremy Thiel, Jason Khalipa and other top performers in the sport. Just wait, this sport will get big. And I feel honored to be out there competing in it.

The workouts this weekend were not longer than 15 minutes, there were no long runs or really long chippers. They challenged all the athletes in the 5-15 minute window of CrossFit. I feel like I learned a lot about myself as a CrossFit athlete in the four workouts. By far, the workout that made me feel the absolute worst was the 10 minute weighted Cindy workout. I did 9 rounds (5 pull ups, 10 push ups, 15 squats w/ 20lb. vest) and 1 pull up. When I finished I was done, I could not do anything for about an hour. I was really happy with how I performed on that workout but my score was one of the lowest out of all the competitors. I feel like I need to lose 15-20 pounds to become a more competitive crossfitter. I feel like if I do that I will be able to move my weight a lot better and I will do better on workouts like this one. The top performers in this workout did 13 rounds.....WOW, that is moving fast, none of them weigh over 190 lbs to my knowledge.

My favorite workout was the third one - 100 double unders, then 3 rounds of 275# deadlift x 10 and 100m 75#sandbag run, then 1k row. I was happy to get 99 double unders in a row, then my deadlifts were unbroken until the third set and my row was under 4 minutes...I really wish I would have rowed harder. My time was 8:47, earning me 26th place in that event where the top performer had a time of 7:29. This workout was the first on Sunday and it didn't leave me feeling terrible, I felt like I still had enough in me to hit the last workout that afternoon pretty hard.

As for the other two workouts, the first - snatch/overhead squat - I PR'd with a 185 power snatch and then overhead squated it 3 times. This earned me a spot at 24th place for the event, tied with 10 other competitors who did 185# also. I would have loved to get 195# but I was really happy with 185#. The fourth and final workout on Sunday afternoon - 10 muscle ups, 15 handstand push ups, 20 squat cleans (155#) and a 600m run around the block (up and down hill) - was a big triumph for me because 2 months ago I could not do muscle ups at all and handstand push ups (head to ground) were not something I was comfortable. The handstand push ups almost knocked me out of sectionals. So immediately after sectionals I decided to go next door to BV Gymnastics and train with Jim Foght on muscle ups once per week. For 4 weeks I did not get one muscle up, then I got maybe 2 or 3 each week. It wasn't until about 10 days before regionals that I actually started to get a better grasp of them (and I still need to work on them). I was so happy that I got all 10 of them on WOD 4 and I also did well on the handstand push ups. I didn't fly through them, but I got through them in order to move on and complete the workout. Next was the 155# squat cleans which "ate my lunch" (that's for Will Schaub). These cleans were miserable, it was as if at that point the entire weekend of workouts caught up to me and I was done, my body did not want to go on. Fortunately for me (but unfortunately for my body) I had a group of awesome supporters yelling at me through out all 20 of those reps and I got them all done and headed out for the run. The run was a brutal up hill for about 200 m then came down hill. Kris Kepler came right by me, passing me up and then I was like "oh no! I need to move faster" so I came in right behind him....one second behind him to be exact with a time of 12:20. This earned me the 39the spot on that event and the first place time did an insane 4:54.

The combination of these events gave me a decimal point of -1.62 which equals 37th place out of 59 athletes. I am happy with that, I was happy to compete and happy to learn more about myself.

I have decided to gear my workouts strictly towards CrossFit for the next year, no marathons, half marathons and no triathlons longer than the sprint distance. I want to get stronger, lose 20 pounds and focus on the 2-10 minute window in my met con training. I really enjoy CrossFit as a sport, I enjoy competing and I feel like with God I can make it to the CrossFit Games. I am going to put my faith in Him and train hard this year. When He thinks I'm ready, He will put me there, I trust Him 100%.
"Trust in the Lord with all your heart, and lean not on your own understanding; in all your ways acknowledge Him, and He shall direct your paths." Proverbs 3:5-6

My blog - so now I am not going to post my daily workouts anymore, instead I am going to post things that I feel will encourage, motivate and educate people to be more healthy, happy and fit individuals. I will update it as I find information and feel inspired to write things worthy of posting. I plan to include scripture and messages from my church that will apply to what I am writing about. I hope you enjoy reading it and please feel free to comment on it, your feedback motivates me!

Picture from wod 1 -
Picture from wod 2 -
Picture from wod 3 -
Picture from wod 4 -

Time to suit up

When I saw this movie I thought this scene was so awesome. Ironman gets suited up to fight the bad guy, I guess I can relate to him a little right now. My suit is ready and so am I. We made it to the Hilton in Fort Worth and are headed up to checkin and attend the manditory athlete meeting. I feel incredibly rested and my body is ready to unleash the energy that has been stored up from this light week of training. All I can do now is wait...

Ephesians 6:10-18

The Whole Armor of God

10 Finally, be strong in the Lord and in the strength of his might. 11 Put on the whole armor of God, that you may be able to stand against the schemes of the devil. 12 For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places. 13 Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand firm. 14 Stand therefore, having fastened on the belt of truth, and having put on the breastplate of righteousness, 15 and, as shoes for your feet, having put on the readiness given by the gospel of peace. 16 In all circumstances take up the shield of faith, with which you can extinguish all the flaming darts of the evil one; 17 and take the helmet of salvation, and the sword of the Spirit, which is the word of God, 18 praying at all times in the Spirit, with all prayer and supplication. To that end keep alert with all perseverance, making supplication for all the saints,

48 hours away

The time is here, the workouts have been announced and it is time to attack. When I saw the workouts yesterday I felt a combination of emotions, anxiety, nervous, excited, worried, I am giving all those feelings up to God. I am praying for the safety of all the athletes and that God be recognized this weekend for the incredible athletes He has created. I know that He will be there and He will grant blessings on those who have faith.

“God grant me strength to direct me,
Power to sustain me,
Wisdom to guide me,
Vision to light my way.”
-St. Patrick [adapted]

1 Chronicles 28:20 “Be strong and courageous, and do the work. Don’t be afraid or discouraged, for the LORD God, my God, is with you. He will not fail you or forsake you.”

Gotta keep getting up!

I don't think I will look like Rocky did after this weekend but I know I will feel like he probably did after he fought Apollo in Rocky 2. This video shows you that no matter how hard you are getting beat up - by life, by a CrossFit wod, or by Apollo, you have to get up and fight back!

Rocky IV

My whole life I have been a Stallone fan, even today I consider myself a Stallone fan. Here's a video from ROCKY IV (my favorite Rocky movie):


Matthew 17:20 “I tell you the truth, if you have faith as small as a mustard seed, you can say to this mountain, ‘Move from here to there’ and it will move. Nothing will be impossible for you. ”

8am - skill work/light day

warm up
-3/4 mile jog
-circuit
-begener warm up

handstand push ups - 5,5,3 (head to ground)
double unders - 20,20,20,40 (unbroken)
Muscle Up skill work - 4x5
Squat Snatch - 3x3 (65,65,85#)
Power Snatch - 2x3 (85,85#)

1k row - 3:50

Chillin

10am

warm up
-1 mile jog
-circuit
3 sets of:
10 x deadlift 135#
10 x db sh press 30#

wod -

3 rounds of:

10 c2b pull ups
15 push ups
20 sit ups
25 squats

*sets must be unbroken
*rest 2 min in between each round

Good workout, I enjoyed moving after a weekend off. The countdown continues, regional's workouts get posted on wednesday.

5pm - went next door to BV Gymnastics and did 4 muscle ups (1,1,2)

8:30am
Modified "Nasty Girls" wod at CrossFit ATM!!!!

Round one:
7 muscle ups
10 hang cleans (135#)
50 air squats

Time: around 3:50 something

Round two:
7 muscle ups
10 hang cleans (135#)
50 air squats

Time: around 3:30 something

Round three:
7 muscle ups
10 hang cleans (135#)
50 air squats

Time: 5:30 something

1pm

Chipper- inspired by 09 games

15 Hang cleans- 115/85lb
30 Knees to elbow
15 Box jumps 24/20" box
30 Kb Swings(24/16kg)
15 PushPress /PushJerk 45/20lb DBs
30 Double Unders
15 Thrusters -115/85lb
30 Pullups- chest to bar
15 Burpees
30 OH lunges with 45/25lb plate, walking, 15 down 15 back

Time: 12:05

Ouch

Legs were really pushed today. We did an affiliate team workout at 5pm where we did a wod, rested 40 minutes, then a 3 rep max back squat.

5pm

warm up
-circuit
-400m run
-pvc ohs

"Elizabeth"
21-15-9
Squat Clean (135#)
Ring Dips

Time: 8:33

rest 40 minutes

10 minutes to come up with a 3 rep max back squat:

135 x 3, 225 x 3, 275 x 1, 315 x 3

Today was tough, I don't think I ever took it into high gear on the wod, primarily because I couldn't. I got my 315# on the back squat then didn't try anymore than that.

Rest Day

I took the day off today, felt really good to not feel like I had to workout. I feel like my body is really appreciating the day off, I guess you could say the tapering begins. I'll still be doing workouts but I am resting this weekend, 2 days off is rare for me....we'll see if that actually happens :-) Whatever coach D says I'll do.

Countdown

Regionals is right around the corner, 11 days until the South Central Showdown! Today was another good day, felt good and hit it hard.

9am

warm up
-circuit
-bergener warm up
-20 ring push ups
-20 squats

Speed Skill work - Squat Snatch
65 x 5, 75 x 5, 75 x 5, 75 x 5, 75 x 5

WOD -
5 rounds of:
20 double unders
5 power cleans (135#)
10 ring dips
*3 burpees every minute on the minute

Time: 6:18

25 Burpees For Time: 1:03

I should have finished just under 6 min but I could not get my last 2 ring dips in, so I had to do 3 burpees then get the 2 ring dips. Shoulders were toast, double unders went great, I used the speed rope that I used to use. The 25 burpees were more brutal than the wod.

Ugh

7am

warm up
-circuit
3 rounds of:
-10 ghd sit ups
-7 ring muscle up drills
-5 squats
2 sets of 225# squats x 5

wod - darens creation

7 ghd back ext
7 back squat (135#)
6 ghd back ext
7 squat
5 ghd back ext
7 squat
4 ghd back ext
7 squat
3 ghd back ext
7 squat
2 back ext
7 squat
1 back ext
7 squat
8 back ext
7 squat

Time: 6:16

6pm CSCF Class

warm up
-circuit
-400m run
-20 sec handstand
-5 hspu head to ground
-10 kb swings

Strength - deadlift

135 x 5, 225 x 3, 295 x 5, 315 x 5, 345 x 5, 345 x 5, 345 x 5

WOD - Dumbell "narF"

21 Pull-Ups (chest t bar)
21 Thrusters Right Arm (45#)
21 Thrusters Left Arm
15 Pull-Ups
15 Thrusters Right Arm
15 Thrusters Left Arm
9 Pull-Ups
9 Thrusters Right Arm
9 Thrusters Left Arm

Time: 6:44

I owe Daren 104 burpees, one for every second I went over 5 minutes....ugh!

weekend recap

Saturday - Affiliate Team Workout

11am

warm up
-circuit
-500m row
3 rounds of:
-5 chest 2 bar pull ups
-20 sec handstand
-10 kb swings

Strength/Skill Work - Squat Snatch
65 x 5, 95 x 4, 135 x 3, 155 x 2, 165 x 1, 170 x 1 (PR!!), 175 x 1 (failed attempt)

WOD -

5 rounds of:
6 squat snatch (95#)
8 toes to bar
100m shuttle run

Time: 9:03

Great team workout today, I felt like everyone did great on the snatch. I feel like I could have pushed harder on the wod but I still felt good. Great way to close out the week at the box!

Sunday - run

10am

warm up
-circuit
-3-5 min jog

WOD - 3 miles for time

Time: 21:01
Pace: 7:01 min/mile
Calories: 480

I felt great this morning, it got a bit warm but luckily it wasn't scorching hot like it has been all week. I started around a 6:50 min/mile pace but was not able to maintain it. I wanted to finish at 21 minutes or just under and missed it by 1 second!

Rest Day

I feel for the first time ever really good about taking today off from working out. I actually feel like it is a good thing for my body and my mind; AND I am not feeling guilty about it. I usually feel guilty if I take a day off, like I am regressing because of it. I hit the gym hard four days in a row this week and I am excited to hit the 11am affiliate team workout tomorrow rested up.

So, since I am not working out today I thought I would post about something that is on my mind. I feel incredibly blessed to be able to compete at regionals in two weeks. If you know me personally then you know my story, I used to be overweight, slow and very unhealthy. I feel God has used exercise to bring me closer to Him. With that being said, I have felt very convicted lately with the sin of pride. If you would have looked in my heart after sectionals I would have proudly told you it was me who worked so hard to get ready for sectionals and me who is a great crossfit athlete and me who deserves all of the credit. Even though I actually barely made it by placing 27th out of the 30 who qualified. AND, I actually had the same exact score as 28th, 29th and 30th place...how humbling is that!

I feel like God has blessed me with so many gifts and so much through out my life and I have not always given Him the credit for it that He deserves. I feel like I have always wanted to give myself the credit. I have always wanted to think it was me doing these things and accomplishing these goals, when in fact, it was Him. This has always caused me to depend on myself and not 100% on the Holy Spirit which is within me. I know I am not ready at this time in my life to compete in the CrossFit Games. When I say I am not ready, I mean mentally, if I qualified for the Games right now it would go straight to my head. That ego that likes to come out would inflate my head. I feel like God knows that and wants to make sure I am ready to 100% represent Him when that day comes. Because right now I would only be representing me.

This doesn't mean I am not going to work hard at regionals and give it my all, I am definitely going to do my very best. The only reason I write this is so everyone reading it knows that the Holy Spirit resides in every single Christian on earth. The same power that resurrected our savior, Jesus Christ, is inside of us. I don't know about you but this excites me like crazy! Could you imagine doing a CrossFit WOD with that power, wow! But remember one thing, it is not you, or me, it is Him who is inside of us. And right now that is my challenge, taking me off of the pedestal I have put myself on and putting God on that pedestal. When I do that, God will do amazing things, He will work in me and do things that I could never do on my own. I can say it as much as I want and write it and even think it, but until I truely feel it in my heart 100%, when that day comes....I feel I will be competing in the Games. As for now, I am just praying and asking God to work on my heart. I am seeking humility.

A life given to God is a life well spent; a life not given to God is a life wasted.

John 6:63 (NLT) “It is the Spirit who gives eternal life. Human effort accomplishes nothing. And the very words I have spoken to you are spirit and life.”

On fire

9am

warm up
-circuit
3 rounds of:
10 pull ups
10 ring dips
10 kb swings

WOD:

4 rounds of:

500m row
15 box jumps (24")
400m run

Time: 19:40

This wod was fun, I never pushed it into high gear, just kind of maintained the same pace the whole time.

Going to 4pm CSCF class!

4pm

warm up
-circuit
-10 medball cleans (14#)
-20 second handstand
-10 medball cleans (20#)

Strength - Squat Clean
85 x 2, 135 x 2, 155 x 2, 185 x 2, 205 x 2, 225 x 2

WOD - 2009 South Central Regionals Qualifier WOD

For Time:
50 Pull ups
50 Burpees

Time: 5:33

I felt really good about this afternoon, all day I was excited to attack this workout. I actually was really happy with my squat cleans too. I have a ways to go on my technique but I was happy with getting 225# for 2 reps. I feel like I also could have gone a little heavier but it was better to stop on the squat cleans and move onto the wod. I worked out with Amanda Vaughan, Daniel Valdez, Josh Smith and Will Lewis. I was sooo impressed with Will, he has come such a long way. He knocked out 25 pull ups in a row! Great job today Will and way to push it at the end. Also, I want to give Amanda a huge shout out because she has been doing crossfit for a year now! You look great and I am so happy to see you excited to workout, that is a true blessing, not everyone looks forward to exercise.

Legs

8am

warm up
-800m run
-circuit
-some squats

Strength - Back Squat
135 x 10, 225 x 10, 245 x 8, 265 x 6, 285 x 4, 345 x 2 - Thanks to Will for pushing me!

WOD -
10 Min AMRAP of:
8 Split Cleans (45#)
8 GHD Back Ext
8 Box Jumps (24")

I got 7 rounds, the last round was in the last minute. It was definitely tough on the legs. I felt great this morning, great programming Daren.

I'll be at BV Gymnastics this evening for some muscle up training with Coach Jim.

I GOT 5 MUSCLE UPS TONIGHT!!! That's the most I have ever done before!

Netum Steed

We went to Netum Steed this morning, which is where the Texas A&M athletes workout. It was pretty cool working out in there, thanks Kirk for setting that up!

8am

warm up
-circuit

Squat Clean - for speed not strength
65 x 3, 95 x 3, 95 x 3, 125 x 3, 135 x 3, 135 x 3

Squat Snatch - 50 - 60% of max
95 x 2, 95 x 2, 115 x 2, 115 x 2, 125 x 2

WOD -

5 rounds of:
Power Snatch x 5 (95#)
Burpees x 10

Time: 5:02

Good day

I don't know why but for the last two weeks I have felt like my workouts were not good. Let me rephrase that, I just have not felt like I have been getting any of those "really good" wods in, you know that feeling when you finish a wod and you are like "man, that was awesome" and you feel like you gave it your all. I am not sure why, Daren says it's all in my head. Well, today I finally felt like I hit it hard and got two good workouts in.

11am

warm up
-circuit
-some pull ups, kb swings, push ups and HSPU

WOD - "Bear Complex"

Complete the following sequence for 1 rep:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

95, 115, 135, 145, 145*

I did my first 4 sets without lettting go of the bar, I had no idea that was how you are supposed to do the bear until Zach (who no longer posts on his blog) told me a couple months ago. The 4th set was really tough and I knew if I tried 155# on my last set I would have to let go of the bar. Turns out, I did anyway with 145# on the last set on the 5th rep.

4pm

warm up
-circuit
-some pull ups and ring dips

WOD -
500m Row
20 ring dips
500m Row
15 pull ups
500m Row
10 burpees
500m Row
15 pull ups
500m Row
20 ring dips
500m Row

Time: 17:18

I felt really good after this workout, I was proud of myself for getting both sets of pull ups unbroken. I really think this type of workout is my favorite, that 15-20min wod.

I'm really looking forward to tomorrow morning, the electrician - Kirk, set it up so we can workout at Netum Steed! I'll post all about it!

weekend recap

Saturday -

Affiliate Team Workout

Warm up
-circuit
-400m run
-5 rounds of cindy

Front Squat - Form
135 x 5, 185 x 5 (4 sets)

Snatch Balance - Speed
65 x 3, 95 x 3, 115 x 3

Strength - Squat Snatch
95 x 1, 115 x 1, 135 x 1, 155 x 1 (failed about 3 times), 155 x 1 (finally got it)

Sunday -

REST DAY

2k row

12 min AMRAP

2k row then:
10 double unders
5 chest 2 bar pull ups

Row Time: 7:13
Rounds: 5

Mucho Pain

Daren had me doing a wod this morning that tested me mentally, he wanted unbroken sets (oh, and if you want to checkout Daren's blog he is finally posting again :-)

9am WOD -

warm up
-circuit
-ghd sit ups
-some cleans

WOD -
10 Ring Dips/ 1 Power Clean 165#
9 Ring Dips/ 2 Power Cleans 165#
8 Ring Dips/ 3 Power Cleans 165#
you know how this goes....
1 Ring Dip/ 10 Power Cleans 165#

Time: 14:40

I managed to get these all unbroken but it was really tough on sets 9 and 10 or cleans...ouch! My arms could not straighten out for an hour, seriously.

I'm hitting up the 4pm CSCF class, looking forward to it!

Another Doozy

3pm

warm up
-circuit
-GHD sit ups
-push ups

Strength - Bench Press
205 x 5, 235 x 5, 255 x 5, 255 x 5, 265 x 5

WOD-

20 min AMRAP of:
10 KB Snatches (each arm) 53#
5 GHD hip ext.
10 Box Jumps (24")

Rounds: 7 + 10 kb snatches each arm + 5 hip ext + 2 box jumps

Oh yea

8:30am

warm up
-circuit
-400m run
3x10 ring dips

Overhead Squats
(5 X 10)
155 x 10, 155 x 10, 155 x 10, 155 x 10, 155 x 10
(5 x 5)
185 x 5, 185 x 5, 185 x 3(failed 4th), 185 x 4(failed 5th), 185 x 5, 190 x 5, 195 x 3(failed 4th)

WOD:
21-15-9
Snatch Squat 95#
Pull ups (Chest to Bar - 10 burpee penalty if I came down before the end of a set)

Time: 11:20

I didn't do my burpee penalties during the wod, I saved them for after. I did 60 burpees an hour after the wod in 4:04.

Man, we did a ton of overhead squats today. I definitely would not have worked as hard without Will and "the Electrician", great push guys. I think we each yelled at eachother in the down position of the squat to "get up!".

That met con was tough, it's just hard for me to do those pull ups, and my legs were toast from all those overhead squats so the snatch squats were brutal. I was happy that I got my last set of snatch squat unbroken.

BCS GAMES WODS:

Here are my times for the BCS Games wods:

1st wod(10:30am) - well, when we did the workouts last monday we only did 400m run and I finished in 10:20. Saturday I did the rx'd wod in 15:20...oh, and I did 5 burpee penalties for accidentally dropping the bar before the last 600m run.

2nd wod(11:15am) - 1st attempt - 365# (got it) then I rested exactly one minute like we originally planned and - 2nd attempt - 385# (got it) then rested exactly 1 min and failed 405#.

3rd wod(11:45am) - thruster/burpee - 6:31. I was amazed at the times I saw out there on saturday. A guy named Matt Brisboise from Denton County finished in 4:08....WOW! He is an amazing athlete and finished the BCS Games in 2nd place.

Follow D

Today I start my training program created by Daren. I am putting my confidence into his programming to make me the most prepared I can be for regionals in 4 weeks. I am excited and a little nervous about this, I am excited because I know Daren is very knowledgable and will program me better than I would program myself. However I am nervous because I love to CrossFit and I love to overtrain, so me not being able to do what I want to do will be a challenge. BUT, I know I don't approach my programming the right way, so this will make me better AND I will follow exactly what Daren says.

11am - CrossFit Total

warm up
-circuit

Squat - 135 x 3, 225 x 3, 275 x 1, 335 x 1, 350 x 1, 360 - failed attempt
Press - 95 x 3, 135 x 1, 185 x 1, 165 x 1, 180 x 1, 190 - failed attempt
Deadlift - 135 x 3, 225 x 2, 295 x 1, 365 x 1, 385 x 1, 405 - failed

Total: 915#

4:30pm - 3 mile run

Time: 24:17
8:06 min/mile
485 calories

Post 1/2 Murph Challenge

We decided to get in our 1/2 Murph today since no one did it on Thursday/Friday due to the BCS Games.

warm up
-circuit

1/2 "Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

No partitioning

Time: 20:03

8 min Rest

1000m row for time
Time: 3:29 (Thanks to Zach in my ear)

One second slower than at the first of the month. Did squats in sets of 50 and felt better on those. I know I could have pushed harder than I did, but still got in a good workout.

BCS GAMES

Check this out....

Friday

warm up
-circuit
-GHD sit ups
-GHD back ext

Strength - Deadlift
225 x 3, 315 x 3, 365 x 3, 365 x 3

WOD
5 x Power Snatch (135#)
30 x Wall Ball (20#)
10 x Power Snatch
20 x Wall Ball
15 x Power Snatch
10 x Wall Ball

Not for time today, still moved through it pretty hard but not "for time".

THE AIR FORCE WOD

Today I did the Air Force WOD from the Midwestern Sectional back in February that was at CrossFit TNT in St. Charles, Missouri. All I have to say is, TRY THIS, it's awesome!

Warm up
-circuit
-chest 2 bar pull ups
-push ups
-pvc ohs

Strength - Front Squat
135 x 5, 185 x 4, 225 x 3, 255 x 2, 295 x 1 (failed), 275 x 1

"THE AIR FORCE WOD"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

"Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap."

Time: 6:49

The feeling at the transition between push jerks and overhead squats was incredible, I tried to go right in overhead squats and just dropped the bar. I know the athletes at these sectionals were feeling this one. Here are the results compliments of SICFIT.

Finally!

9am - run
4 miles
32:00
8 min/mile
644 cal

6pm - Muscle up training

I got my first muscle up 3 weeks ago and have not been able to get another one the past two wednesdays at BV Gymnastics with Coach Jim. I FINALLY GOT ANOTHER ONE TODAY!! And after I got that one I tried again and got TWO IN A ROW!! I was super pumped!

If you have not signed up for The BCS Games you must do so by tomorrow, Thursday at 11:59pm. We need volunteers! Please sign up if you have not signed up to volunteer, thanks!

One Month...

I am one month away from the South Central Regional competition, every workout until then will matter. It is important that I carefully plan out what I am trying to get out of this month. I am going to talk to Coach Daren and see what he thinks. I know I have things I need to work on but I also know that I don't program my workouts with much thought. I am a CrossFit junkie, I just go hard and don't care really what the wod is just as long as it's CrossFit. I know there are more of my kind out there, I am not the only one.

8am

warm up
-circuit
-muscle up work

1000m row - 3:17

WOD -
10 minutes of:
-6 Power Snatch 95#
-10 Ring Dips

1000m row - 3:31

The 10 minute wod was incredible difficult, the goal was to do one round per minute but after my third round I knew I better just approach it like an AMRAP. I did 5 rounds and 6 snatch and 7 ring dips. My shoulders were toast, I struggled on the ladder part of the workout with the ring dips more than the snatch.

6pm CSCF class

warm up
-circuit
-30 second handstand
-20 OHS

Strength - Bench Press (with 10 double unders between sets)
135 x 10, 205 x 5, 225 x 5, 245 x 5, 255 x 5

WOD-
5 rounds of:
Deadlift (275#) x 3
Box Jumps (24") x 10

Time: 2:32

I was really happy with my performance this evening, I did not stop moving on the wod. I definitely was not as fast on my last set of box jumps as my first but I didn't stop to take my "little breaks" I like to take.

Refreshed and Refilled

I am feeling refreshed after not working out Friday, Saturday and Sunday. I had an amazing weekend at the Walk to Emmaus this weekend which was held at the Crossroads Retreat. It was like a Christian Boot Camp, we spent 72 hours in God's word, in discipleship and fellowship with other Christian men. If you have not heard of the Walk to Emmaus, I would encourage you to check it out. There are Emmaus communities all over the world and they are for every denomination, it is a retreat to help build Christian leaders in the church. If you ask around you might even know someone who has been before. I went for the first time 2 years ago and it tremendously impacted my relationship with Jesus Christ.

Today we did The BCS Games wods...all I have to say is....be ready! Since we are not posting the workouts until Wednesday I am not posting my workout today. I will post my results next Monday, after the games. Daren and I actually did the 3 workouts from 10:30am - 12pm, all of you will have all day and recovery in between. If you have not signed up you need to do that ASAP. We still need volunteers also, you can also sign up to volunteer on thebcsgames website.

I hope to see all of you out there this Saturday!

Downtown Bryan

I went to Downtown Bryan today and worked out with Danny Daniels and a few of his fellow crossfitters down in their basement. They workout down there about 3 times a week. Hopefully we'll see them at The BCS Games next weekend.

Warm up
-circuit
3 rounds of:
-10 push ups
-10 squats

Strength - Thruster (from the ground)
95 x 5, 135 x 4, 155 x 3, 185 x 1, 185 x 2, 205 x 1

W.O.D.

5 Rounds of:
5 Handstand Push ups (head 2 ground)
10 Pistols
15 Burpees

Time: who knows, long and brutal

I didn't approach this workout with a "competition" mentality, I just kind of got through it. I was happy with my HSPU, my pistols still need work but they are coming along too.

I am leaving today for a Christian retreat called the Walk to Emmeus. I will have no phone, no computer, no workout equipment....nothing....just great fellowship and spiritual growth. I am really excited to go. I went on the walk two years ago as a pilgrim and now I am serving as a table leader. I'll be back Sunday evening refreshed. Prayers are always appreciated.

Live so that if people get to know you, they will get to know Christ better.

Matthew 5:16 “Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven.”

30 minute AMRAP

Wow.....30 minutes as many rounds as possible. Brandon and I hit the hero workout that was posted on CrossFit.com last week - "McGhee" today at noon. Here it is:

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

I got 18 rounds and Brandon was right there with me and got 17 rounds, 5 deadlifts and 13 push ups. I did 10 rounds in 15 minutes then I think it really hit me around round 14. Those deadlifts felt heavy and I needed too much recovery time on those box jumps. I was happy that I got my push ups unbroken except for round 18. GREAT WORKOUT BRANDON, I really hope you sign up for The BCS Games, you would do AWESOME!

4pm Tuesday Class

I went to the Tuesday CSCF class and definitely got in a good wod.

warm up
-circuit
-30 sec handstand
-20 pvc ohs

Strength - Back Squat
135 x 5, 225 x 3, 275 x 1, 315 x 1, 335 x 1, 335 x 1, 350 x 1

WOD
3 rounds for time:
10 Squat cleans (155#)
50 double unders

Time: 8:13

I approached this workout at the beginning thinking I was going to be able to keep a high level of intensity the entire time but when I got to the double unders I quickly realized this was going to be a harder task than I thought. The squat cleans felt heavy, I got through my first set pretty well but all I thought about during the second and third round was that the final workout in the 2008 CrossFit Games was 30 squat clean thrusters at this weight for time. That would dominate me right now. Some of those guys did that workout in under 4 minutes! I think I need to do a "Grace" wod pretty soon...

Recovery Run

Today I went out for a very light run. It felt great and I was happy I did it.

4pm

Garmin Stats

4.5 miles
Time: 41:30
9:14 min/mile
722 cal

I promise I am taking Friday and Saturday off! I am going to a retreat and will have no time to workout, it will be a FORCED RECOVERY!

Weekend Recap

Saturday we had one of the best affiliate team building workouts yet, everyone worked so hard and I could tell the team really bonded. We split into two groups and did the Stadium workout from the 2009 Games.

As a team complete:

30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

Each person does all of this and by the time you get to those deadlifts they feel heavy. It was awesome seeing everyone push themselves so hard. My team was Caleb, Will and Holly. We finished somewhere around 16:40 and the other team was Zach, Kirk, Marcos and Carol. They finished around 15:50. At the Games you had two men and two women, where as we did it with 3 men and 1 women because we had more guys than girls. Big day for the team today.

Sunday I worked out at the box around 5pm. We had a wedding in Houston so Saturday night and stayed up pretty late so I was tired Sunday afternoon, but I knew getting a good workout in would make me feel better than if I didn't.

warm up
-row 500m (1:53.8)
-circuit
-run 400m
-row 500m (1:42.3)
The Burgener Warm-Up
1. Down and up x 10
2. Elbows high and outside x 10
3. Muscle snatch x 10
4. Snatch land x 10
5. Snatch drop x 10
6. Hang power snatch x 10

WOD - 5 rounds for reps:
1 min. Hang Power Snatch (#95)
1 min. Handstand Push-Up (head to ground)
Run 400m

Time: 21:00

Reps of Sets 1-5 of Snatch (10,8,7,7,10)
Reps of Sets 1-5 of HSPU (4,4,5,5,4)

This workout felt AWESOME! I felt like by my last set of hang power snatches I was really getting my technique down, like I was being efficient. I was dripping sweat and lucky for me it wasn't blazing hot outside.

Friday

I didn't get around to posting yesterday so I'll just post two times today. Yesterday I didn't get around to working out until the afternoon, around 4pm. I didn't want to do anything to intense, more of an active recovery but I ended up feeling exhausted and really fatigued after barely doing anything (in my mind). Coach Daren pointed out that this is a clear indicator of over training, and I think he is right. BUT, it is so hard to hold back right now on workouts, I only have 6 weeks until regional's and I feel so behind. I have a retreat next weekend, from Thursday to Sunday and I will not be able to workout on Friday and Saturday, so I am going to maybe take tomorrow off and then take advantage of that retreat as a forced recovery.

4pm

warm up
-circuit
3 rounds of:
-5 hspu (head to ground)
-7 pull ups (chest to bar)

15 pvc overhead squat
15 bb overhead squat

10 hang snatch (95#)
7 hang snatch (115#)
4 hang snatch (135#)

Power Clean
135 x 5, 145 x 5, 155 x 5, 165 x 5

I wanted to do some Jerks and Clean & Jerks but really had nothing left. I felt like I would have done more damage than good if I kept going. I feel good this morning and am looking forward to our 11am affiliate team workout!

Improvement

Today I attended the 6am CSCF class and we did a workout that I did in early February. It is a "Fran" like wod and it really helps train you for Fran. I have not done Fran in a while, and to be honest I am kind of dreading it....but really wanting to...I know it sounds strange but that is how I feel. Anyway, today was a sign that I am improving. The first time I did this workout 2 months ago I finished in 17:44 and today I did it in 15:12. My pull ups still need work but they are getting better. 95# thrusters feel light these days compared to two months ago.

6am
-circuit
-20 pvc ohs
-20 sec handstand
-20 db push press (30#)

Strength - Bench Press
135 x 10, 185 x 10, 205 x 10, 225 x 10

W.O.D.
5 rounds:
10 Thrusters (95#)
20 Pull-ups

Rest two minutes between rounds.

Time splits:
0:00 - 1:12 (1st round - 1:12)
3:12 - 4:31 (2nd round - 1:19)
6:31 - 7:52 (3rd round - 1:21)
9:52 - 11:22 (4th round - 1:30)
13:22 - 15:12 (5th round - 1:50)

Time - 15:12

Chillin

If you have not signed up for The BCS Games you really should. This is going to be a great opportunity to see how you perform in a competitive environment and see how hard you can really push. If you are intimidated by the competition, don't be. I promise you will be happy that you signed up when it's all said and done. Anyone can complete the workouts, we are designing the competition that way. We are encouraging all fitness levels to sign up, so go to www.thebcsgames.com and sign up right now!

Today I am taking a break from the weights and just working on muscle ups next door at BV Gymnastics with Coach Jim (I'll post later how many I get....hopefully more than 2!) Then going to Yoga with my wife, Alicia, at 6:30pm.

UPDATE:
Ok, so I am totally bummed because I did not get a muscle up, I did however get a pretty nice rip from the false grip:




















I think I gained a few pounds this last week, not an excuse, but I felt heavier than I did last week. Oh well, I am going to work on chest to bar pull ups this coming week and aim to get a 2 consecutive muscle ups next week!

I went out for a 25 minute jog after the muscle up training instead of yoga, the weather was perfect!

Leg Day

Worked out at the box this morning with Will, Zach, "the electrician" (I don't even have to say his name anymore, you know who he is), and Chris Rogers. We hit it hard.

8:30am

warm up
-circuit

Strength - Back Squat
135 x 5, 225 x 3, 275 x 2, 315 x 2, 315 x 2, 315 x 3

W.O.D.

3 rounds for time of:
20 Back Squat (135#)
20 KB Swing (53#)
20 Knees to Elbows

Time: 10:03

I felt good during this workout, the heavy squats were definitely a challenge on the sets of 315#. I was able to get all of my back squats and kb swings unbroken on the met con, my knees to elbows got better on sets two and three.

4pm - CSCF class with celebrity guest Danny from CrossFit ATM!

warm up
-circuit
-20 pvc overhead squats
-30 sec handstand

Strength - one rep max ground to overhead (we went with snatch)
65 x 1, 95 x 1, 135 x 1 (failed), 135 x 1, 155 x 1, 165 x 1(failed 3 times)

W.O.D.
5 rounds for time of (with a 20# weighted vest):
15 wall balls (20#)
10 burpees

Time: 6:06

I got some great tips on my snatch from Danny, it helps so much to have a coach on those movements. The met con was pretty brutal, I felt my legs from the very first set of wall balls. Since Daren and Danny were doing the met con with me it made me push harder. I was happy that I just kept moving the whole time, it is kinda crazy but I felt like the few seconds on the floor from my burpees was the best recovery I had during the wod. All around, today was a great leg day. I'll do a jog tomorrow and hopefully get more than 2 muscle ups tomorrow afternoon at gymnastics....oh yea, AND YOGA!

WOD, BIKE & YOGA!

I went to the 7am CSCF class this morning...

warm up
-circuit
-400 m run
-15 abmat sit ups
-15 push ups

Shoulder Press
135 x 5, 135 x 5, 155 x 5, 155 x 5

W.O.D.
Every minute on the minute until failure:
3 Deadlifts (275#)
2 Push-ups

each minute the deadlifts stay the same and push-ups increase by 2. Push-ups continue to increase until a failed rep minute.

I made it to 20 push ups then failed on the attempt of 22, made it to 17 at the minute mark.

3pm - Bike

Did some intervals on the bike today with Will and Jamie, probably totaled about 10 miles, beautiful day!

6:30pm - Yoga

Went to a Yoga class with my wife, Alicia, I worked up a good sweat and realized I need to work on flexibility and balance. Going back wednesday!

Clean Sweep

SATURDAY - Dansby Duo

Saturday morning I went out to Lake Bryan to compete in the Duathlon that BTU hosts every spring. Last year Daren and I competed in the relay and placed 2nd. I ran the 5k's and he biked the 12 miles. This year we went out with some of our crew from the box (Team Will and Caleb, Team Zach and Kirk "the electrician"). I felt really good about our performance:

1st place male relay - Daren and Charlie (Time: 1:16)
2nd place male relay - Will and Caleb (Time: 1:20)
3rd place male relay - Zach and Kirk (1:24)

I ran my 1st 5k in 20:20 and my 2nd in 21:15, Daren biked his 12 miles in 34:00. I felt really good and I also felt like I pushed it as hard as I could.

After we were done we started on some deadlifts (225#) and went up 10 pounds every set. Caleb, Daren and Will PR'd around 320 or 330! Kirk, Zach and I got up to 390# then the award ceremony started so we stopped (good thing b/c that 390# was feeling HEAVY!)


Zach got up to 390# on Saturday like a BEAST!
I was hurtin' after those two 5k's!
PR for Daren! 330#!
The "ELECTRICIAN"!
Caleb hit a PR with 320#! Double Body Weight and some!
Will hit a PR on Saturday too!! 320#!




















Overall I am so proud of our performance as a team, it speaks volume about crossfit and what it does. I am also impressed with BTU and the race they put on!

SUNDAY'S WOD

I got in a really quick workout after church today b/c I was rushed for time.

warm up
-circuit
3 rounds of:
-GHD back ext
-med ball cleans (20#)

W.O.D.
21, 18, 15, 12, 9, 6, 3 for time of:
Front Squat (145#)
GHD Sit up

Time: 14:02

This was a tough one, I started all of my front squats from the ground so I had to clean them first. I touched the ground on every rep of my sit ups. About a year ago I did this exact same workout with 185# but I knew since I was limited on time I probably needed to lighten the weight up....good thing I did!

Rest Day....seriously

I went back and forth all day yesterday and especially this morning on whether or not I should take an actual rest day. I finally decided I am going to. This is hard for me, it's like putting your dog in a kennel for 24 hours, all I want to do is get out and move! I think I need one though, I have not taken a 100% rest day since the Monday after the sectionals competition, March 15. I also think it will help with my performance tomorrow at the Dansby Duo. Daren and I are competition in a team duathlon tomorrow morning at Lake Bryan. I am running and he is biking. Last year we placed 2nd in our age group so we have to go back and see how we stack up against the competition this year. I think the plan is to do some heavy deadlifts after the 2nd run with Zach, Kirk "the electrician", Caleb and Will. Of course this is not part of the race but we thought we would throw it in to make it more fun :-)