Sunday, January 31, 2010

21 Days

I love the Haka it gets my blood boiling! Starting on Monday February 1st I am dedicating the 21 days to achieving my goals. I will list one goal accomplished each day on my blog. Stay tuned!

Saturday, January 30, 2010

New Day

I haven't had access to my computer the last couple of days . Sorry there's no pictures.
I have been getting back into .com lately and loving the wods. 

Friday Two WODS back to back
Back Squat 5x3
350 375 395 415 415

HSPU 10 min Squat 5 min Pull ups 2 min Push Ups 1 min
357 total reps

7 Rounds for time 95lbs
7 Power Snatch
7 Snatch Balance
7 Over Head Squats 


Friday, January 29, 2010

Yes Sir

2010 I committed my self to excellence! Repitition is the mother of all skill. Doing it big or doing small I'm going to do it.

Thursday, January 28, 2010


All my favorite things in the world! Bubble Water, my fit foods and coconut oil! I have been cutting back on my fats for the past couple of weeks and had major drains in energy! After adding Coconut oil back to my repertoire Ive been feeling GREAT!
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Wednesday, January 27, 2010

Street Lights

Every Tuesday and Wednesday night I end my evenings training with this view behind me. It has always been my dream to be in the heart of the city. I love shaking and moving seeing the ebb and flow of a community. Austin is one of the best cities in the world and I am thankful I live here!

2010 has started off with a bang! I know this year will be one of the best of my life!

Song for Blog viewing right click and open in new window.

5 Rounds
500 Row
7 Thrusters 135lbs
Felt so Good!

Photo by JT Photography!
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Tuesday, January 26, 2010

Google Map

Check out the new updated google street of Crossfit Central. Killer double CC! Ok who can name the time of class and whos cars are there? 3 2 1 go

Anatomy of a Crossfitter

Ok I have been watching Jersey Shore and I am sad the series is over for now. The situation has inspired JDP and My self to get ripped. AAAAAAAAAAAAAAAAhhhhhh got yeah.

On another note John and I were visiting about shoulder issues and injures do to the butterfly pull up. Anyone experienced an injury from doing the butterfly pull up? This topic broadened to over use issues or in balances in the muscles and over compensation.

I believe to elevate my training I will need to balance my training with gpp, gymnastics and more skill work. This leads to the photo. I told John in 4 months my body would be transformed and more athletics with a broader training protocol. So we took a picture for proof.

2010 will include much more trail running, hill running, and gymnastics and skilled oly lifts and kettlebells!!!!!!!
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Monday, January 25, 2010


We always come from some where. I never want to forget the beginning and all the work it took to get Crossfit Central up and running. My man Jonathon in Houston just signed his first lease on a box. I am glad I get to give back.
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Sunday, January 24, 2010


After 7 days of work in a row SOMETHING HAS TO CHANGE. Ok I love to work yes "LOVE" its my passion. I am zapped and tomorrow is Monday and its back to the grind. I am not talking physically but mentally. I have been giving a lot of my self lately..... So... Peace I am out Enjoy the article.

In Coaching the Artist Within, creativity expert Eric Maisel discusses the mental energy required to create. Unlike physical energy which is based on food/sleep inputs, mental energy depends on your interest, passion, desire, concern – the intensity you apply to creating. Your mental energy is depleted by mental activity, including creating – and not creating! So how do you build and maintain your mental energy?

Full Article

Saturday, January 23, 2010

Butterfly Effect

I had the pleasure of hearing Andy Andrews Today. I felt a great rising in my heart as he told the Joshua story.

Let me know what you think?

Friday, January 22, 2010

HQ Training Staff

Jon Gilson of Again Faster, Stephane Rochet Video Link Miranda Oldroyd of Crossfit 801 Todd Widman HQ Staff

We are super blessed at Crossfit Central to have all stars such as these drop in for a workout in between certs. Ft. Hood and San Antonio.

Jon Gilson is one of my Crossfit Heroes! He is one of the most passionate individuals I know!

Thursday, January 21, 2010

Death to my enemies

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Featured Song to complement blog post

Gear One and Two

Third Gear Desire - the will to crush the opposition.

Most people including my self begin to think the enemy is out there. Really your mind and your limiting thoughts are your greatest challenge.

Two Wolves

One winter’s evening gathered round a blazing camp fire, an old Sioux Indian chief told his grandson about the inner struggle that goes on inside people.

“You see” said the old man, “this inner struggle is like two wolves fighting each other. One is evil, full of anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, deceit, false pride, superiority, and ego”.

“The other one,” he continued, poking the fire with a stick so that the fire crackled, sending the flames clawing at the night sky, “is good, full of joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith”.

For a few minutes his grandson pondered his grandfather’s words and then asked, “So which wolf wins, grandfather?”

“Well”, said the wise old chief, his lined face breaking into a wry smile, “The one you feed!”

Wednesday, January 20, 2010

Be One

“I am only one, but still I am one. I cannot do everything, but still I can do something; And because I cannot do everything I will not refuse to do the something that I can do.”~ Helen Keller

As you pass through one point of life to another your perspective gets blurry. The most beautiful part is when you come out on the other side. During the blurry part you must stay faithful, you must stay focused, you must keep moving forward, you must stay the course, and hold on to the vision that once was so clear.


Tuesday, January 19, 2010


Hang Power Clean is an awesome and fun movement to perform. The I am Crossfit workout is 400 meter run 15 pull ups and 7 hang power cleans 135lbs Men 95lbs women for three rounds.

If you click on the photo and take a close look you will notice a kid like concentration. The I am crossfit challenge is on its second week and should turn out some stealer success stories!

If your up to it try out the workout and post your results.
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Monday, January 18, 2010


Wrestling Videos on Flowrestling

I wanted to share a video from our friends Flow Wrestling. What does it look like, feel like, taste like to suffer with a team? Every day at a Crossfit affiliate grown adults get to partake in one of the most beautiful things in life "shared suffering"!


Oh Aromas how I dream about you!

Bulls Eye

Yesterday I realized and have known for a while if I want to compete this year in the Crossfit games I am going to need to step up my game. Some people might not believe me or think I am exaggerating but the last three years my training for the games has been sub-par. I have been blessed with a great foundation starting to workout at an early age and have developed a lot of good and bad habits.

Last years games exposed some of my not so elite fitness skills. I wont address all of my fitness flaws yet but one of my largest is the Snatch. I was able to snatch 215lbs which was fairly good but not near my full potential. Do to years of strength training I can muscle it over my head but there is little technique in making the snatch happen.

I have changed my stance, my grip width, and moved to the hook grip. This suckes let me tell you and its very uncomfortable. Elite athleticism or who is willing to suffer the most?

I love Crossfit!
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Sunday, January 17, 2010

3 WOD Day

Michael and Big Mikes THROW DOWN

Workout One
Five Rounds
15 pull ups
10 Burpees
5 Hand Stand Push Ups


Workout Two
Three Rounds 200 Meter Run
15 Wall balls 20lbs ball
15 Kettlebell Swings
Finish with Run
200 Meter Run


Workout Three
500 Meter Row
10 Deadlift 315lbs
15 Ring Dips
10 Over Head Squats 115lbs
20 Toe to Bar
15 Squat Cleans 50lbs.
50 Double Unders


The first workout time is slow. I need to warm up more before starting a WOD. I dont like warming up but it is starting to become mandatory if I want a great workout. Im not talking squat 10 times some pull ups and push ups. I have to do a short met con for 10 or 15 minutes to get my blood moving. Maybe this will change when it warms up in Austin.

All the folks who did the Workout. Andy Lewis had the best over all time after all three WODS!
Michael Winchester
Michael Gregory
Andy Lewis
Alex Janss
Eric Wood
Elliot Schrock

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Saturday, January 16, 2010


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another interactive post click and listen while reading the post!
OK I HAVE TO ADMIT IT IM ON A ROLL! DOUBLE POST ON A SATURDAY! So Big Mike and Michael "the winnie" Winchester threw down the gauntlet with a Saturday three wods in three hours. It was off the hook! Im so jacked up about the day "bam" another blog post.

So the topic SICFIT! What does it mean? What is it? and WHY?

I am assembling a team of Sic Men and Women that are the most creative, dynamic, explosive the industry has ever seen!

Oh I didnt answer any of the questions but just wait! SICFIT.COM IS ABOUT TO GO VIRAL!

Crazy Man

Do you know Cassidy Phillips? If you dont, you should meet him. He is extremely passionate about his company trigger point performance. A couple days ago in the gym a client mentioned his wife thought we was a little off his rocker working out at 6am in 15 degree weather. He also stepped up his workouts at home to a total of 6 days a week of training. So the topic of Crazy or Committed came up. In many peoples eyes he is CRAZY. I see a man committed to achieving his goals.

This brings me back to Cassidy. Cassidy is CRAZY ..... CRAZY COMMITTED is more like it. I think he is world class and I plan to work with him to bring trigger point performance to the Crossfit CRAZIES around the world!
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Friday, January 15, 2010

You Decide

Must play song in a separate window to fully experience the blog post. SONG

Ok why are these two folks so jazzed up? They decided to be?! I asked Megan and Patrick of Fly Wheel Fitness to pose and this is the photo that came out!

Level 10 experience it seems like it could be difficult to achieve but every once in a while it happens....right! What if it happened every time you experienced life. This is how I experienced life for the first 25 years. Life happened and some things where good some bad and I wanted more. For the last 4 I have chosen a different path. I decided I was going to grab life by the horns and go where I wanted to go. It has worked well but just this week I got my hands on an awesome CD Called power talks with Tony Robbins.

Tony talks about setting gauges to what a level Ten experience would be. WOW you could actually set the gauges "KEY" that are in your control and if they happen its a 10+ experience! Just like any goal if you dont have a target you will never hit it.

Example - If I go to Crossfit Central today for a workout and I roll out on my trigger point set warm up and break a sweat. Level 10 experience! Wow great thats a start.... right?

Ok lets really rev this thing up. Go into Crossfit Central Roll Out with my buddies who I invited to work out with me! Warm Up to get proper muscle engagement to move through the workout with no snags! Yeah its getting good. Write down a WOD and move through it effortlessly at max intensity. Follow it up with a great paleo meal lean chicken and sweet potato's! Get a great workout, have fun!

PERFECT 10+ Wow what way to workout right! YOU TRY IT! Write your experience in the comments!
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Thursday, January 14, 2010

Influence (For Crossfit Trainers)

Before and after a crossfit WOD are the most important times to grab your students attention. You have a captive audience and your message can deliver the goods.

Pre WOD Talking Points
  • Proper execution of the movements
  • expectations on effort
  • a little motivation!
Post WOD Talking Points
  • Proper Recovery stretching
  • myofacial compression techniques
  • Nutritional tips
  • Any important info about upcoming events!
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Wednesday, January 13, 2010

Mob Rule!

Ok do you have your pens ready? I am going to give you one of my biggest secrets!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Do you see the photo of 100 people writing down their goals? I do .... thats 100 CROSSFIT CENTRAL committed creating their lives with a pen and an idea. So what is the secret. MOB RULE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Using the MO-mentum of the many creates massive amounts of synergy.

I just jump in the river and GO!

How can you create your River?
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Tuesday, January 12, 2010

Raw Talent

How often do you find the one? You know the one person thats going to turn it all around. The one thing thats going to save the day. I have come to the conclusion that the one doesnt exist. Its the total of all the sums. It takes the many!
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Monday, January 11, 2010

Big Things

Johnathan moving big loads!
Sometimes it just feels good to move big loads!

Crossfit is constantly varied. So if life! We are always challenged with the moving parts of life. How do you dill with change. Do you see the good or the bad? Do you cling to the past and how things were?

This is the natural tendency. In my workout today I did a warm up then followed it with 10 Thrusters 10 pull ups with 45lbs dumbbells. the 4th and 5th round sucked. I really remembered why people dont like to feel the burn because it hurts. Bring the suck.
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Sunday, January 10, 2010


One aspect of a great Crossfit affiliate is an awesome client base. Another dimension of a stealer Crossfit Affiliate is the training staff. Crossfit Central has a world class group of trainers that work together not only as co-workers employees but as a TEAM.

The ability to have harmony among the staff is crucial for a dynamic opportunity. Many times small business owners are the only ones running a majority of the business. If you want to break the mold you must systematize and duplicate.

I am Crossfit
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Saturday, January 9, 2010


I bet a lot of people have "friends" who get locked into life with tunnel vision. Usually the people around them think its a bad thing.

A great aspect of setting goals is getting tunnel vision on the things you want the most. Many people wont understand why you are doing what your doing and might even think its not a good thing. Example "oh she is eating that "new" paleo diet thing...... It cant be good?!* She has to be missing out on life. You know?"

Brush off all the nay Sayers, set some goals, and lock and load with LASER VISION!
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Friday, January 8, 2010


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Laura H is a super dedicated women! I have had the pleasure of working with her this past year.

"CrossFit Central has given me a new mindset in all areas - physical and mental strength and confidence. I have had to purchase an entirely new wardrobe and for the first time, got rid of my "fat" clothes. In the past when I lost weight I would keep the fat clothes in the back of my closet to return to again. This time I purged my closet of them due to the knowledge that this is a permanent lifestyle change that I cannot imagine living without."

Full Success Story on

Thursday, January 7, 2010


Yesterday for my warm up I did 30 double unders 10 Kettlebell Snatches R/L arm 10 Hand Stand Push ups for three rounds. After I had finished my brother asked me if I puked? I hadnt but I didnt know why he asked until I went to the restroom and looked at my face. I busted capillaries around my eyes. Have you ever done that? That is not reason I posted the picture.

Busted- I haven't been training hard pretty much since the games. I hurt my lat in July got married the first of October took a two week honey moon worked a little went on thanksgiving break came back to work then took off for Christmas break.

When you are extremely fit and loose ground you wake up to how much work it takes to getting back what you had lost. Yesterday I went through a couple of phases before I moved to another gear.

1st gear - Resistance I didnt want to work out but did a warm up workout that got me going.

2nd gear- Sucking During my WOD I was sucking so bad I got pissed and started to punish my self to see how long until I passed out. 15 AMRAP WOD Snatch 135lbs Push ups Pull Ups Box Jumps.

I love the pain. Bring it.
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Wednesday, January 6, 2010


This awesome photo was taken at Crossfit Centrals first Fight Gone Bad Challenge in 2006. I was super jazzed up to today to get an invite to speak at the Crossfit Affiliate Gathering in Miami FL! The topic is community! Since Crossfit Central is the best community in the world this should be easy!
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Tuesday, January 5, 2010

Charisma is it my down fall?

I would consider my self a charismatic leader. I am currently re-reading Good to Great. I would recommend anyone wanting to enhance their lives to read it.

More on charisma - Video

The Foundation—Humility and Service
The foundation of this business is humility and service. It
is the vision of the community. CROSSFIT JOURNAL

Oh so bad do I want to be a level 5. God grant me the grace for humility.

Monday, January 4, 2010

Relentless she is!

Lea H. has been coming to boot camps for 3 1/2 years. She also trains at Crossfit Central with Carey K. Lea is one of the most driven individuals I know. She runs and operates Colonial National Mortgage a wife and the mother of 2.

The best thing about Crossfit Central is people like Lea.

Relentless - Steady and persistent; unremitting
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Sunday, January 3, 2010

The BluePrint

The CrossFit Mind Pyramid
I have a concept of the type of thinking that makes a trainer successful. I call it the CrossFit Mind. It is a pyramid with four main sections: a base of humility and service, twin pillars of attitude and professionalism, and a pinnacle of excellence. I guarantee that if you have these characteristics as the foundation of your training, you will be as successful as you want to be.

Saturday, January 2, 2010


Any time you start a new project a new training program you will face resistance. It is a given the real challenge is how will you handle the resistance? Your choices following your first initial decision to create a new habit will determine your success and speed of success.

The best advice I have received to handle resistance is run at your fear as fast as possible.

What ever you are trying to achieve do not avoid it hunt it pursue it with PASSION!

GREAT READ: The War of Art
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Friday, January 1, 2010

The Foundation—Humility and Service

The foundation of this business is humility and service. It
is the vision of the community. When Carey Kepler and I
went to our Level 1 Cert in 2004, I saw the most amazing
group of individuals. I looked at my sister and said, “These
are my people!” They were the most humble people I’d
ever met. Greg and Lauren Glassman didn’t know who
we were, yet they welcomed us and truly cared about me
as an individual and my success.
As an affiliate owner, it is your responsibility to truly care
about your clients and their success. No one can teach
you how to care, but if you do, your clients will know and
they will be loyal. But you must be there for them and for
their success.

Crossfit Journal Article