Thursday, October 28, 2010

You Ready?

 
WOD 1
12 Minute AMRAP
Butcher Push Down & Back
10 Pull-Ups
5 Sandbell Boulders
AMRAP score is counted by number of pull-ups completed by the team.
6 Minute Rest
Then each team will have 12 minutes to find a one-rep max snatch for each team member.
Score for WOD 1 is the total number of pull ups plus each max snatch.
WOD 2: "Across the River" for time:
Team members will be ferried to work stations one at a time by one pusher, where each member will complete:
21-15-9
Deadlifts
Double-Unders
Box Jumps
Then each member will be ferried back to the start one at a time.
WOD 2 is scored by fastest time.



Wednesday, October 20, 2010

Serial Quitter



9 out of 10 times you are the one standing in your own way or creating your dip. 

1. Are you the best in the world at being you?

2. Do you think customer service could get you through the dip faster?


More Questions will be posted on The Dip Google group!

Monday, October 18, 2010

LIGHT IN YOUR EYES

Chris's before and after photos are amazing! Look at all of the changes in his face. In three weeks his whole demeanor and the light in his eyes has changed! HE is a new MAN!

I started CrossFit in February of 2009 at CrossFit Waco. I weighed 325 pounds, the biggest I have ever been in my life! I was ready for a major change. With the help of Jonathon Shelton (CFW Owner), I lost 85 pounds.   I reached a point in my CrossFit life where I needed to expand, to get a different perspective on how to approach my fitness advancement.   I contacted Jeremy Thiel to help me get to the next level.  Jeremy and I set up a plan for me to visit CrossFit Central... I was ready to go!

I have to admit, I was nervous driving down to Central.  The voice in the back of my mind was asking if this was really going to be worth it? Was it going to make that much of a difference? I mean, I did lose 85lbs with my current programming.  But like a Pro Fighter preparing for a fight, I sought the help of training partners and took on a 21 Day Challenge with Jeremy.
My 21 Day Challenge........
    Stick to the Zone Diet for 21 days. I've tried the Zone before but failed in my attempts.  Jeremy explained it to me in a new way.  We planned my meals and I was confident this was something I could do! 
    New workout programming to optimize my goals and get to the next level.  I followed the programming and diet to the absolute best of my abilities.  During the those 3 weeks my workouts have never been better!!! I Pr'd on SEVERAL benchmark workouts! My friends at CrossFit Waco have seen the difference not only in my workouts, but my appearance as well.  I am now leaner than ever and lost 6 more pounds. 
Overall, I feel 100% better in my day to day life.  Jeremy's coaching helped me catapolt my journey to becoming a better CrossFitter and person.  His encouragement and motivation inspired me to continue on this path. This did not end as a 21 day "tryout." This has turned out to be a life changing experience and I will continue on... and I WILL be a badass!
See you guys at Sectionals!!!!!!!!!

Friday, October 15, 2010

The Dip



Quit the wrong stuff.
Stick with the right stuff.
Have the guts to do one or the other.

Pages 1 - 25

1. What is the difference between obstacles and problems?

2. Is quitting right or wrong? How do you feel about quitting?

3. What dips have you seen in your past that you might not have been aware of?

4. Do you want to be the best in the world and what would that take?

5. What hard questions are you not asking? p.15

6. What does it look like to lean into a dip?

7. What is a real dip you have right now?

8. Can we really know if we are on a cliff?

9. Are you in a cul-de-sac now? Dead end job or no where to grow?

Tuesday, October 12, 2010

The Spectrum

Hey guys today is a watershed moment for me! I am happy to be releasing  my first ever DVD with Zach Even Esh THE UNDERGROUND STRENGTH COACH! Zach has had a major influence on me in business and life it is an honor to work with him. Check it out!

The Spectrum DVD
The Spectrum DVD featuring Zach Even-Esh & Jeremy Thiel is now available for pre-sale! There are only 40 copies of this DVD available, get yours before they sell out.
Jeremy Thiel and Zach Even-Esh are two polar opposite strength coaches when it comes to the way they operate their businesses. Yet they BOTH are achieving great success in the same industry. Most coaches believe that this is unheard of!

Abnormal success comes from parting from "the norm." One operates a tiny warehouse gym strictly for athletes and the other operates several gyms and boot camps, some for general fitness and some for specific niche populations. And although they operate completely different warehouse gyms, they have BOTH dominated their local area by operating gyms in a very tactical manner.

They've BOTH made tons of mistakes and lost lots time AND money during their journey through building their businesses.But they've established very specific strategies for growing their gyms, allowing them to live the lifestyles that they once dreamed.


Check out all the details and all the powerful information they've packed inside 'The Spectrum' and find out what's in store for you.

The Spectrum DVD

Monday, October 11, 2010

Ms. Jackson


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"ideas become dynamic when they become specific"

The past two weekends I have been surrounded by competition. The USA Oly/Crossfit Competition and The October Obliteration by Crossfit Champions.  I picked up a couple of insights on competing and I wanted to list some of them here.

1. If you do not take yourself seriously, no one will.
Serious can be interpreted in a few ways. What I mean is preparing yourself for the movement or the workout, your best way and not worrying about the people around you or what they think.

2. The most athletic, does not always mean the fittest.
Efficient movement and skills can separate the average athlete from the pack.
Work Skills!
*Important announcement  
 I will be starting Jeremy Thiel's Book Club this Friday 10/15/10. The Book Club will be geared 1st to Crossfit affiliate owners, 2nd to any entrepreneurs running a business or wishing to sharpen their business skills.  This will be based online, so anyone can participate, regardless of your location.    Details will be released Wednesday 10/13/10.  I will provide Q & A on my blog  + Video insights.
The first book is The Dip by Seth Godin. 

Buy the book and email Susan Bender at bender.susan@gmail.com saying that you will be joining the book club. The first series will be limited to 25 people. These 25 participants will receive specific insights not shared with the general blog viewer!

There is no cost involved in signing up.  Please comment if you have any questions.