Tuesday, June 30, 2009

Congress Mile

About 4 weeks ago I ran in the Congress Mile. It was a barn burner! Me and Laura(530am boot camper) posed for a city shot after the race! I was able to put down a 5.34 time. Not to bad for a big chunk of muscle. : )

I have put on 10lbs. since last years games oh my.
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Sunday, June 28, 2009

Tabata your Life!

I dreamed, I sleep, I was in a long slumber....10 seconds off can be a short or long time depending on your reality. 10 seconds off.....20 seconds ON! How long will it last? 3.....2......1..... GO!

Tabata your Job!

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.Link

This aint a movie dog "I didnt come to show out to inpress you because to tell you the truth when I am done I am gone"

Wednesday, June 24, 2009

Made the Switch

This Monday I made the switch to the paleo diet. I didn't really have to much to change except for a couple of yogurts a week and milk in my coffee. If I slip up and eat nachos my stomach might not like me but I wont beat my self up over it! : )

Breakfast 530am 5 whole eggs 14cherries
*super food drink

Snack 715am Green Tea on ice 1/2 cup of sun flower seeds 21cherries

Mid Morning Meal 10:00am 3/4 pound of chicken salad and a green apple.

Snack 12:00pm 1/4 pound of chicken salad

Lunch 200pm Steak and Asparagus (pic above)
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Thursday, June 18, 2009


Don't most people assume that someone that is doing "so good" for them selves wouldn't need or want something that would make them better. I assume that all the time "oh they are fit" or "they look healthy I bet they workout" ect.

Are you hungry?

I walk through the valley of the shadow of death, I fear no evil, for You are with me; Your rod and Your staff, they comfort me. Psalm 23:4

Monday, June 15, 2009

It takes something bigger.....

To achieve the extraordinary it takes something bigger then you. Liberty, Freedom, Justice, I pray to never take for granted.


Who is your voodoo doctor? Oh ok maybe not but have you heard of Airrosti? Its this cool Jamaican Therapy where you.. Oh ok maybe not.... Brian Ellspermann, DC, ACP and Amanda Martin take real good care of me here in Austin! Check them out if you have tried a million different treatments and never seem to get fixed.

Airrosti (Applied Integration for the Rapid Recovery of Soft Tissue Injuries) is not a new modality or technique but a "Best Practices" treatment model for both acute & chronic musculoskeletal injuries. In short, Airrosti has demonstrated an extraordinary ability to rehabilitate shoulder, back and other soft tissue injuries in a very short amount of time resulting in dramatically decreased costs, the avoidance of major surgeries as well as much quicker return to normal activity for patients. Airrosti has an unprecedented reputation in the Olympic, professional, and amateur sports community and we invite you to explore some of the video and written testimonials from our patients
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Friday, June 12, 2009

Coming Home

July 8th the Crossfit Central crew heads to California. For some strange reason I have a connection to California that makes me feel free. I feel light, clear, and open to unlimited possibility's. July 11th and 12th are the Crossfit Games in Aromas Ca. We rented a Beach house in Santa Cruz and I am looking forward to the breeze off the Beach in the cool mornings!

Looking back this is my third time to travel to Santa Cruz in three years. Each time my life has been in such a different place. I love life and the changes that come with it!

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Tuesday, June 9, 2009

Feed Me


We like to think no one trains as HARD (smart,intelligent,efficient) as Crossfit Centrals athletes! I dont just mean working out, I mean training mind, body, and soul.

I am Crossfit
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Wednesday, June 3, 2009

One shot!

"If you had one shot one opportunity would you capture it or let it slip" Crossfit Movie Clip

I am running a marathon! Each second each minute each hour each day I am........

Tuesday, June 2, 2009

War Face

Motivator: What makes you go?

The Challenge - go into your restroom or a private mirror and give it your best WAR FACE. Oh it feels so good! I might not be a killer in the Marines but I put on my War face daily. AAAAAAHHHHHHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!

Motivation is the internal condition that activates behavior and gives it direction; and energizes and directs goal-oriented behavior.