ZUT FIT

A "Light Bulb" Moment

2012-02-01T09:09:00.000-08:00

This past weekend Red Black Gym was privileged to host my lifting Coach Ursula Garza. If you didn't know, she is a USAW certification coach and a Crossfit Olympic Lifting Level One certification coach and all around bad ass! One thing I know as a lifter and coach is that it is good to bring in someone you trust and know knows their stuff to help other athletes. It's good to hear different cue's that might resonate with the athlete and help the "light bulb" go off. I actually had this conversation with a young lady I coach while attending the seminar. She then pointed me to an article that was posted on Catalyst Athletics site about this very thing.
So...I thought I would share the article with you all below.

Coach, I Totally Get It Now
Here's a weird phenomenon to think about, because it's something that works as a blessing for an athlete and an irritation for a coach. Continue reading.....

One other thing I want to add is that as a coach you can take this one of two ways, get offended or be happy your athlete saw the light. You may have been trying to say the same thing to your athlete, but as long as they get it, and improve, that's the most important thing.

Fasting to Lean Up

2012-01-29T08:22:00.000-08:00

I was perusing through my book marks this lovely Sunday morning and came across this article and thought I would share with you all.
Ready Set Fast: How Strategic Meal-Skipping Can Help you Lose Fat, Gain Muscle, and Get Healthier
When we were kids, mom was always looking out for our health. Chew your food, Eat your vegetables. And always eat breakfast because it is the most important meal of the day. Continue reading....

I was introduced to Intermittent Fasting (or IF) by Crystal Nelson when I did her Fuel 21 about eight months (read about results here) and saw some pretty good results. Since that time I had done some variations of it off and on but have not been as strict as I know I should be. I have also added raw milk to the mix and have seen some dramatic weight gains and strength gains as well. In the process of the weight gain I also got a little laxed on my diet and put a little fat on around what I call my trouble spots (my midsection and back). Since September when I added raw milk I had gained about fifteen pounds having tipped the scale to about 207 pounds. My pants hardly fit and I didn't feel comfortable in my own skin. Something had to change!
So in December I put myself on notice and started to clean things up. Then in January I Am Crossfit was kicking off and I decided to take on the challenge along with my team. In one of my previous post about I Am, I put my body comp up and was not pleased. I was in at 21% body fat and WOW! not good. Since that time I have done the IF and just completed a week long cleans of eating nothing but veggies. Not easy for a meat eater like me! And I did a 24 hour fast this past Saturday, and I am considering doing the 24 hour fast once a week. In the time I started the IF it is starting to pay off! My pants are starting to feel a little loser and one of my athletes even told me I looked leaner! Talk about motivation!
One thing that I find ironic thou is my weight hasn't come down. I am still hovering around 200lbs. To be perfectly honest with you I don't really care. If I can get my body fat under 15%, and still weight 200lbs I will be a beast on the platform! My strength has gone up and my sleep has improved so I am not scared about losing and strength or energy. I plan on keeping this as my life style for the foreseeable future and will experiment with it. Can't wait to see were it all leads. I'll keep everyone posted on the results.

The Two Sports Compliment Each Other

2012-01-25T09:24:00.000-08:00

You all have read several other post I have asked Cindy to do and here is another. If you are new to Crossfit or an OG, you are very familiar with the fact that the Olympic lifts are all over Crossfit WODs. They range from cleans, power snatch, and everything in between. She was kind enough to share her experience with the combination of the two practiced separately and what they have done for Crossfiting.
Hope you enjoy the video and her view on things.

Olympic Lifting Reignited My Crossfit

When Coach Zachary Thiel asked me if and how Olympic Lifting has helped my Crossfit, I had to think about it for a while-not because there wasn't a benefit, but because the effects have been numerous and gradual. I've been Crossfitting for nearly three years, and I added Olympic Lifting to my schedule in the fall of 2011. Before starting Olympic Lifting, I was doing Crossfit-style workouts both at the gym and at home, but was frustrated because I felt like I was losing strength and burning out. I turned to my coach for help. Zach suggested I change up my routine. And when I told him I wanted to get stronger, he suggested I add Olympic Lifting. Olympic Lifting is focused and we practise variations of the same lifts with an eye on form, rather than speed. In the months since I added this repeated focus to my workout schedule, I have noticed some awesome changes.

Strength

The most awesome benefit is that I'm stronger. Overhead strength has always been tough for me, but I'm finding I can lift more than ever before. Just the other day I did a power jerk at 90lbs. I've never done that before. But the weight has edged up all-around. I've been able to increase the weight I use in many of the Crossfit WODs , because I'm stronger overall.

Efficiency and Speed

Olympic Lifting is not just about lifting heavy weight-it's about lifting it efficiently, and that requires excellent form. I had no idea how bad my form was before I started the class. I just didn't practice the lifts enough to improve. Olympic Lifting is all about consistently practicing the basics and tweaking the tiniest movements. Even though I still have a long way to go, I feel I've made significant improvements in my form. That definitely helps me perform better in the Crossfit WODs, because I move more quickly and efficiently at a higher weights.

Body Awareness

One thing I've also noticed is how I feel more confident and stronger with exercises we do in Crossfit that seemingly have nothing to with Olympic Lifting. Because Olympic Lifting requires that I know how my body is moving at all times. I feel more body aware. And I really believe that has helped me improve my pull ups, push ups, squats, and handstand.

Olympic Lifting has been an incredible compliment to Crossfit in many ways. The best thing of all is that I’m finally back to making gains again in the gym, rather than struggling to keep up.

Latest Competition

2012-01-18T08:43:00.000-08:00

This past weekend I competed in the Texas State Weightlifting Championship in Alvin, Tx. It was my fourth meet, and while not the best one I've competed in, I am making strides. My opening weight for snatch has worked itself up to 95kg. That was once a PR not to long ago and has now become an easy opener. I missed my second snatch attempt at 100kg, which was not caught on video, and also my third attempt which was the 101kg. I have to sit in it more! While I am making progress with the snatch, I have a lot more work to do.
You will also notice I missed all my clean & jerk attempts. That really frustrates me! The clean was once upon a time my bread and butter and has now become something that I struggle with. Ursula, my coach as pointed out to me that we are going to make some changes to my hand position on the bar and work on my pull off the blocks. I feel confident this will get me to were I should be on my cleans and punch me through a ceiling that I seem to have reached.
Every meet that I have competed in has taught me something new about myself, and showed me that I am making progress every time I step out on the platform. It has taught me patience and that being competitive in Olympic Weightlifting is incredibly hard. You have to be on your game that day and be just nearly perfect to hit your lifts. Unlike crossfit where you might have five minutes to find a PR, in a meet it is sixty seconds. It's nuts! I've also learned that I love this sport and have a desire to become the best that I can at it, and become a legit competitor in the sport.
My next meet is in February at Black Box Gym and I my opening snatch will be 100kg, and clean & jerk to be 125kg.
Time to #Assassinate the platform!

I Am Crossfit Is Back

2012-01-11T08:39:00.000-08:00

It's that time of year again! I Am Crossfit is in its third year and is pitting the gyms against each other in the I Am Crossfit Civil War. We really aren't going against each other, but the success of Crossfit Central and the expansion that has happened has allowed each of the gyms to have their own teams. I Am is an awesome challenge and is prefect for the first of the year.
We always go strong at Crossfit Central so it being the first of the year really doesn't matter to most of us. BUT, it is still a great time to kick off a challenge because most everyone does recognize the first of the new year can be a time to refocus and start anew.

For the first time while coaching our I Am team, I will actually participate with the team. I am having my body comp done and will food log and post for everyone on the team to see. I will also be posting my goals for everyone to see here in the near future. I am pretty juiced about this and know I will find great success just like the rest of the athletes on our team.
Just so everyone knows, the athletes on the team are participating in an eight week challenge. They are required to food log, do extra workouts along with their regular CrossFit classes and have goals for the challenge. I Am is a great way to kick off the new year and I have seen it change people's lives! I am going to be posting every ones victories here throughout the challenge so be looking for that.
The pic below is of the team after our goal setting meeting at Central which got every one excited for the next eight weeks.

Update:

Ok ladies and gentleman I have my body comp results and I am not surprised.
First the results:
Weight: 200
Body Fat: 21%....ouch!
Neck 16, Shoulders 45.5, Chest 39, Bicep-right 13.9 Left 13.9, Waist 36.25, Hips 38, Mid thigh-right 24.25 Left 23.5, Calf-right 15 Left 14.75
So, about three months ago, I added Raw Milk to my diet. I take it post workout with my protein shake. Since that time I put on close to 15 pounds and my butt and thighs have grown...well a lot!
But, to be fair to myself, my strength has gone way up! Snatch has jumped 25lbs and clean and jerk by 15lbs. I back squat 380lbs for reps and rounds. 400lbs for reps and rounds is right around the corner. I have to admit I like the strength gains and the flab around the waist has got to go! I have already started logging my food with my I Am group and since last week dropped a legit 5lbs. I have cut my raw milk with protein intake to three time's a week and have bumped up my veggie intake quit a bit. I have also cut my protein portions almost in half and practice intermediate fasting four days a week. I don't necessarily want to cut weight and I say it again, my body fat must come down! I am fine tuning my goals and will post them just as soon as they are done.

The New Year

2011-12-27T11:53:00.000-08:00

This is it, the New Year is upon us! I don't know about you, but 2012 is going to bring BIG things for myself. I get excited every December for what the new year is going to bring and this year is no different. The growth that CrossFit Central has experienced this past year and all the hard work and leadership training we have been doing is a about to pay off in 2012.

One thing I love about my gym is it gives us the opportunity to be individuals and express ourselves however we want. We can branch out and brand ourselves as we see fit and create our own little subculture within the CrossFit Central community. I've been working harder than I ever have before to forge my own brand and it is starting to pay off.
I am very excited for 2012 and all the opportunities that are going to come my way to help our gym grow and my own personal brad grow as well. I want you to get excited as well! If you notice the pic below, read it, and think about what it means. WE are our only road block. Not just you telling yourself you can't do something but other people planting that seed in your head as well.
Impossible is just an Opinion. You have the choice on weather or not you choose to accept it.
In 2012 what are you going to do?
In 2012 I am making moves, growing my personal brand and forging Crossfit Central into the stratosphere!
What are you going to do? Let other people shape your opinion about yourself or forge your own way?
Happy New Year!

Fantastic Exercise

2011-12-20T09:33:00.000-08:00

Wanted to share a great exercise that I do, snatch grip shoulder press. It is a fantastic way to strengthen the shoulders and help with the lock-out of the snatch. I actually did this exercise yesterday and just happen to see it this morning on California Strength. While your at it you should also go and check out their YouTube channel for great exercises and sic training sessions. Thought I would post it so that you could given it a try and add it to your training regimen.

Video Evidence

2011-12-14T06:21:00.000-08:00

Wanted to share video from the Olympic lifting meet at Woodward Crossfit put on by OK Weightlifting several weeks ago. In the video is a little kid I wanted to put on there because it's just cool. I love seeing little people getting into the sport because you just don't see that many and it's a sign the sport is growing. (Thanks CrossFit) On the video also is the one and only Emily Baker competing in in her first meet.
On my lifts the weight is as follows (side note, since the meet was not sanctioned we were given a fourth attempt) Snatch: 1st 90kilos 2nd 95kilos 3rd 98kilos 4th 100kilos missed
Clean & Jerk: 1st 113kilos 2nd 120kilos 3rd 125kilos missed 4th 125 missed
These small meets are exactly what I need to build my confidence and help prepare me for larger sanctioned meets. I encourage you all to leave a comment and tell me what you think.

Confidence Builds

2011-12-09T07:30:00.000-08:00

This past weekend I competed in my third Olympic weightlifting meet at Woodward CrossFit. I didn't set any PR's, but my confidence is growing. Enough so that in January I will be competing in the Texas State Championship meet in Alvin, Texas. It will be my second sanctioned meet and worlds different than my first one.

When I competed in my first sanctioned meet this past January I choked....bad. I have dedicated myself to the Olympic lifts and training for them only for almost a year. With some coaching by Olympian Chad Vaughn, I had finally built up enough confidence in my lifts to start competing. I had one other meet early on in the summer and did fairly well, no PR's but hit all my lifts. So, I got my USAW card and signed up for a meet at 210 CrossFit in San Antonio. I picked an opening weight that I had regularly hit while training and went for it. And then I scratched on all three attempts at 85 kilos. Not my brightest moment in the world of Olympic weightlifting.

After my poor showing I decided I need a full time coach and looked to Ursula Garza for guidance. She was gracious enough to accept me into her tight nit training group, and so my training began. If your not familiar with Ursula she is a stud! A former lifter herself, trainer for the CrossFit Olympic lifting certs. and a former U.S.A. record holder in the clean and jerk. Stud! She pretty much started me over with HEAVY focus on the snatch. Since it is the most technical of the two lifts it only makes sense that we spent the most time on the snatch. We drill, drill, and drill and then do hang snatch. Lot's of hard work. BUT! it is starting to pay off. When I first started training with Ursula I could only snatch 90kilos, and clan and jerk 120kilos. Just two weeks ago while training at Central I snatched 102kilos and cleaned and jerked 125kilos. Like I said, paying off!

At the meet this past weekend I snatched 98kilos with no straps and just missed 100. I cleaned and jerked 120kilos with ease and just missed 125. Not PR's but consistently making my attempts and getting stronger. Which leads me to going to the state meet in January where I will go for new PR's in the snatch and clean and jerk.
Seeing the progress I'm making and recognizing all the hard work I have been putting in is only feeding the fire inside. All of the workouts and sacrificing my free nights with my family to go get coached is not going to be for nothing. I have big goals for myself and am visualizing myself getting there. I have video of the lifts from this past weekends meet and should have it up next week for all to view. Happy lifting!

Squat Low Squat Heavy Squat Often

2011-12-01T14:33:00.000-08:00

As many of you know Olympic Lifting requires copious amounts of squatting. Whether it be front squats, back squats, or over head squats it happens a lot in training. Cindy was kind enough to share with everyone how it's helped her.

Most Crossfitters know that a squat isn't a squat unless your butt gets down below parallel. But, in my Olympic Lifting class, that's not low enough.

Your butt should be practically on the ground -- I'm talking "thighs to calves" low.

Before I started Zach's Olympic Lifting class, I had never squatted so low or so much in my life, and certainly not with a heavy bar.

Every class includes either front squats or back squats, and the rest of the lifts usually involve overhead squats or cleans. The weights are heavy, and the percentages and rep schemes are similar from week to week, gradually progressing upward over time.

That's after a warmup of duck walks, squat hops, and jumping squats -- which feels like a workout by itself!

See what I mean about squatting?

When I started the class in October, I thought I was going to die in the warmup. My legs burned. I had to stop frequently. I didn't know how I was going to make it to the actual lifting part of class.

During lifts, Zach often had to remind me to squat lower. "Find the bottom," he said. It was scary to go down so low holding such a heavy bar since I wasn't used to it.

Well, things have changed a lot over the past 2 ½ months. The emphasis on squatting has made a difference for me.

1. Over time, the warm up got easier. No more dreading the squat hops and duck walks!

2. My squat is lower. My husband was amazed when he saw me squat down to pick up my daughter -- my butt was practically on the ground -- and lift her 20 pound body up like it was nothing. (Yes! Squatting is functional!)

3. To top it all off, I've finally started making gains in the gym again. After just 2 ½ months, I've added 15 pounds to my front squat max (130 pounds) and finally reached 150 pounds on my back squat max -- I’ve been trying for that weight for almost 2 years!

I now understand. The simple fact of the matter is that if you want to be a stronger squatter (or stronger anything for that matter), you actually have to work at it.

It’s important to practice lifting heavy weights frequently in order to make progress and build strength.

But it’s also important because it affects the rest of my life. Lifting up my kids without straining my back is so awesome! I don’t feel old or weak. I feel young and strong.

I wonder, will I be able to pick them up when they’re older and heavier? I bet I could!

I think it goes to show that squatting for what ever sport you choose to do (being an Olympic Lifter, CrossFiter, mom or dad) can help you obviously become stronger and more confident.

Make That Change

2011-11-20T09:03:00.000-08:00

Recently with the urging from my wife Ashley we made the switch from a microwave to a convection oven. Why you might ask? Well, she was always saying it wasn't good for you to eat the food that came out of them and if you heated things in plastic in them chemicals would leach into your food. She's a smart gal and I had also heard the same thing from my sister Amy. So being the romantic guy that I am, this past Wednesday for Ashley's birthday I went and got her a convection oven. Now, I have to admit I was reluctant to get rid of the microwave because of the convenience. I mean, waiting an extra few minutes to heat up my food was not acceptable.

Now after doing some research I'm glad I made the change. There are some scary things I have read about the use of a microwave and the affect it has on your food. Not to mention what it does to your body while standing by it when it is working. Microwaves were banned in Russia in the 1970's because of the things they found through research. Not surprising all the research done on them have happened in Europe and Russia. We Americans just can't afford the time it would take to do a little research and study the long term affects of "Nuking" our food. Just not convenient you know.
Here is just one statement from the reading I have done,
"Structural degradation leading to decreased food value was found to be 60 to 90 percent overall for all foods tested, with significant decreases in bioavailability of B complex vitamins, vitamins C and E, essential minerals, and lipotropics (substances that prevent abnormal accumulation of fat)."

The first article I read The Microwave is Killing You! By Stephanie Relfe B.Sc. states,
"Microwave cooking is one of the most important causes of ill health. It is certainly one of the most ignored."
It is a lengthy article full of scientist talk but well worth the read.
Here is another one that is less full of science talk and geared more torwards the affects of "Nuking" and your food and nutrition.
Stop Using Your Microwave by Domestic Design
Both articles have plenty of sources so read to your hearts content.

Bottom line is this, for my family and our short term and long term health for ourselves and our son we decided to get rid of our microwave. We did it based on what we read were the affects on our food and our over all health. This is a choice you will have to make for yourself and or your family. Most of all I encourage you to go and do the research for yourself and consider what I have written or the articles I posted above. Happy Sunday!

My Journey

2011-11-17T08:09:00.000-08:00

This week I want to feature Stephanie. She has been with me for over a year and doesn't look to be going anywhere any time soon. I have to be honest with you tough,. When Stephanie first started at my 5:30am CrossFit Central class I was not a big fan of her. She whined and her attitude was not the greatest. Needless to say I wanted her in another class so I wouldn't have to deal with her.
I year later she is still in my Central class and is Olympic Lifting twice a week with me at Red Black Gym. She has made great strides and continues to grow as a CrossFitter and an Olympic Lifter as well. I absolutely love having her around and consider a friend.

I joined Crossfit Central in November of 2010. It quickly became very apparent to me that I would need A LOT of extra attention if I ever hoped to learn any of the Olympic lifts, let alone be able to perform them fast with some sort of technique. In April of 2011, I decided to add on Zach’s Olympic Lifting class to my normal schedule. My thinking was, I’ll take this class for three months, figure the lifts out and then I can go back to just crossfitting.

I can remember my first few classes; everything seemed very foreign and really difficult. When I started, I was secretly afraid of snatching. After all, my idea of the lift was to take a weighted bar and throw it at my head, how can you not be afraid of that? So, in the beginning I could only lift with the bar which weighs a whopping 35lbs; hey, everyone has to start somewhere. Even with the bar, I could somehow manage to lose my balance and fall or hit myself with the bar in some other way (I’m embarrassed to even imagine what that looked like.) NOTE: Learning something new is not for the proud; you have to be vulnerable and willing. I would wake up almost every morning with new bruises but all I could think about was how/what I could improve in the next class. It was physically difficult, but more mentally exhausting and at times I felt like a small child trying to learn how to tie my shoe and then immediately jump up and throw a ball. I say mentally exhausting because I would spend a few minutes in front of the bar running through a checklist in my head of things I had learned and was trying to make a habit for my body. It would go something like; feet even and toes pointed slightly out, shins lined up with the bar, bar against the body, hands in the same place each time, hook grip, eyes forward, chest up, shoulders back, knees out, back tight, weight in middle of the foot, deep breath in, hold it, small prayer to God that I would complete the lift, and this is all just to get set up. I could probably spend an hour on the platform just preparing for a lift, but then that’s where the mental part kicks in. I could talk myself out of a lift in equally the same amount of time. Now, imagine doing all of that and your body still only does half of what you told it to do.
Like I said, mentally exhausting. ..

I have had several small achievements, and some big achievements, but they all make huge impressions on my attitude. The first time I received a clean in the proper position and stood it up, I was so happy and it felt so easy, I couldn’t wait to try it again. The first time I snatched and pulled myself under the bar, I realized I would never hit myself in the head with the bar! No longer being afraid of something is incredibly liberating. That’s how it goes; you get something right, then you go back to being inept, then you get something right again. It’s a cycle and somehow along the way you learn and hopefully reinforce only the good. That’s where Zach comes in, he’s always watching.

Zach sees a lift and Boom!, you have immediate feedback on what went wrong and what you were supposed to do instead. Now get back on the platform and try again! Zach’s passion for Olympic lifting is obvious to anyone that he meets and his commitment to the sport pushes me to work harder than I thought I could. He also breaks the lift’s down so we practice progressions. Now instead of feeling like that “small child trying to learn how to tie my shoe and then immediately jump up and throw a ball,” I’m just focused on getting the loop on the laces right. Then rest will come, but it’s all in the details and you build on the technique.

I knew lifting was going to be hard when I started, but I never expected that that I would love it and would become addicted to it. I have gotten so much stronger and never fear Crossfit WOD’s with Olympic lifts in them because I always know how much weight I can handle. The initial three months I signed up for came and went; I’ve been in the class for almost eight months now and have no plans of leaving. Instead, I have huge goals for next year…like snatching my body
weight!

-steph

Olympic Weightlifting and Me

2011-11-10T09:56:00.000-08:00

This week I asked Cindy to share with you whatever was on her mind. She is fairly new to Red Black Gym but not to CrossFit Central. Hope everyone enjoys.

I joined the Olympic Lifting class at Red Black Gym with a single goal in mind. I wanted to be stronger. What I did not realize is that I would also find a sport to challenge me both physically and mentally -- something for which I have been searching for a long time.
I started Olympic Lifting in October 2011 with Coach Zachary Thiel, who also happens to be my Crossfit coach.
I had already been Crossfitting for 2 ½ years, but the Olympic Lifting class is even more demanding. It steps it up to a new level for me. We do a lot of work in a short amount of time. The warm up feels like a workout in and of itself, but it does the job to get you loose so you can move some serious weight.
I thought I knew something about the Olympic Lifts because I’ve done them in many WODs at Crossfit Central over the years. But it turns out I have a lot to learn. There’s more to it than just where you place your hands and feet. Details matter. Timing matters.
When you lift a bar overhead, a number of things have to happen in just a spilt second. It’s not enough for me to do a lift once and “get” it. I need to drill the movements over and over again, and that’s what we do.
The level of focus required leaves me just as exhausted mentally as physically.
I’ve already noticed slight improvements, and it’s only been 6 weeks.I’m building up my strength through Olympic lifting -- I can see the results in Crossfit. But really, it’s a side benefit to the challenge of a sport that tests my mind and body.

Squatting: By John Welbourn

2011-11-09T07:00:00.000-08:00

John Welbourn from Crossfit Football and Crossfit Balboa goes over what he perceives is the best way to squat. There are several styles of squatting, and what ever you or your coach thinks is best for you is what you should do. I prescribe to the high bar back squat and believe it is more beneficial for Olympic weightlifting and allows for greater flexibility and depth. And like John says could take pressure of your shoulders and elbows. But that's for you to decide.
And I just like John and his brash in your face attitude....and I agree with him on squat technique. Enjoy

Improving One Sport To Get Better At Another

2011-11-02T06:47:00.000-07:00

I'm going to start having guest writers come to my blog and share there experiences about training and what ever else is on there mind concerning their sport.
The first guest writer is Jessica Estrada. She is a CrossFitter, CrossFit Central coach and an Olympic lifter at Red Black Gym. Big things do come in small packages!

I started Oly Lifting with Zack in May of 2011. Out of all the CrossFit movements, Oly lifting was definitely my weakest. I knew that If I wanted to be a competitive crossfitter, I was going to have to spend a little extra time working the lifts. For awhile I walked around with the mentalality that It was going to be impossible to lift as much weight as most of the girls in CrossFit because of my size. After a weekend at the CrossFit Level 1 Cert, I realized that was just an excuse. All I needed was the right technique and my size would never be an issue. That's when I turned to Zack for coaching.

Before I started Oly lifting I had never done a clean and jerk and my snatch was an inconsistent 95#. Now, my clean and jerk max is 145# and my snatch is 120#....and this is only the beginning. It hasn't been until recently that things have really started to click. I feel that I am more comfortable and more confident with the lifts. I am making daily improvements in the gym. And even though technique still needs some work, I can honestly say that I understand the lifts. I no longer look at my size as a barrier. I've actually dropped weight (not intentionally) since starting Oly, but lifting much heavier. It's all about technique.

Side Note: Oly Lifting was a deciding factor for me when I was considering coaching CrossFit. I told myself I wouldn't be a coach until I understood the movements and could successfully teach them.

To Bump or Not to Bump

2011-10-28T08:46:00.000-07:00

Many a discussion's have been had concerning making contact with the hip's during the explosive portion of the second pull of the snatch and clean. I for one do it myself and teach my athletes to do it as well. If done with control it will help you effectively and powerfully propel the bar upward. BUT! you will see people bang the bar causing it to loop way out in front or you may see people just simply brush the bar across the body. I pick the bump, nicely placed right in between. But this is how I was taught and what I share with my athletes. It's not all the same for everyone.
I want to share an article from Greg Everett of Catalyst Athletics who gives his opinion. You can make up your mind for yourself or defer to your coach. Either way its a good read so I hope you enjoy.

Some topics seem to generate more heat than others, and for some reason, the question of how a barbell should come into contact with the body during the snatch and clean seems to get some people extraordinarily wound up. I personally don't lose any sleep over how anyone else lifts or teaches the lifts. I may agree or disagree, but I don't let it upset me to much. The following will undoubtedly further upset the same people who are already upset. Continue reading.....

In Transition

2011-09-27T13:13:00.000-07:00

Transition is good right? I know the answer to that and I'm sure most of you do too. I am working on a new blog and some other shameless self promotion stuff so I haven't blogged in a few weeks. Kind of weak and not what I promised all of you.
Just want to give an update from my last post on how I did at my first sanctioned Olympic Lifting meet. Not well. Actually, you could consider it a choke. I started my snatch with 85 kilos (#185) which is something I usually workout with and is a fairly easy weight for me. Scratch! Second attempt I bumped up to 87 kilos (#187). I was angry with the first lift and was bound and determined to not get a scratch. Well I was aggressive and let the bar swing way out in front of me and let the bar go behind my head. Something that is VERY out of the ordinary for me. The last attempt was the same weight and with a little more control and patience I failed to fully pull myself under the bar. Done with the competition.
The truth of the matter is I could have continued on with the clean and jerk and not have any of it count. But I did something I normally don't do and let the misses get the best of me. I had already checked out mentally from the competition and pulled my card. Not one of my finest moments. One thing I can say is that my first meet was a humbling and a great learning experience. I realized that I need some help if I was going to dedicate my full time and attention to training and competing in the Olympic Lifts.
So...I solicited a coach, a top notch one at that and have proceeded to have my lifts broken down and rebuilt. I can already see the changes and can only imagine where I can take this. I'm starting a little old to have any grandeur expectations but I could do well enough to surprise some people.
I'll keep you all posted on the training and look for a lot of new and exciting stuff coming from me in the near future.

Ladies of Oly Lifting Crushin' It!

2011-09-09T08:10:00.001-07:00

Several weeks ago Crossfit Central had an all women's challenge called the Iron Belle. There were two divisions, the fun division and the competitive division. The ladies in the pic below are the top three teams of the competitive division winners. I am very proud to say that two of the ladies on the 1st place team are athletes that I coach.
Claudia in the front right and Alexis peeking her head out in the back. These two ladies attend the evening Red Black Olympic Lifting class and come to extra training on Sundays. They have elevated there game and are true competitors. I also want to give a shout out to Stephanie who also is in the same Olympic Lifting class as Claudia and Alexis and competed in the fun division. During the competition she earned a new dead lift PR and rocked the house. She is the young lady pictured in my previous post performing the back squat beautifully.
One more shout out to Claudia who is also one of CrossFit Central's Diesel Athletes. I feel privileged to coach these ladies, and to watch their progress makes me very proud.
Congratulations girls! Now we need to get you all into an Olympic Lifting meet!

One last thing to let everyone know. This weekend I will be competing in my first sanctioned USAW Olympic Lifting competition in San Antonio. Since most of you know that read my blog or follow me on Twitter my passion lies with Olympic Lifting. I pretty much exclusively train Olympic Lifting and now want to see how I fare against other athletes that have the same passion as me. I will be wearing a singlet for the first time since high school power lifting. For those of you that aren't familiar with it you can check it out here. I don't think I'll be making that face though, I hope. I will be tweeting out how I'm doing and will have video and pics of the competition so be on the look out for that. I also want to give a big thanks to 210 Crossfit for putting on the competition.

High Bar v. Low Bar

2011-08-31T06:27:00.000-07:00

So this debate has been going on since, well.....a while. High bar back squats vs. low bar back squat. I'm here to say right now I am biased and I only teach the high bar back squat. I'm not saying low bar is wrong, just that the high bar back squat suits Olympic style lifting better. Why you ask, well in my opinion it allows for a deeper squat, and keeps the torso more vertical which is key to the Olympic lifts. Plus, it allows for more range of motion.

Someone who power lifts would probably tell you the low bar back squat allows you to lift more weight because you recruit more hamstring and glutes, which is true. You do use more of those two muscles than when you use the high bar. Someone told me if you want to get stronger faster do low bar back squat. But, if you have ever looked at a power lifter and compare the range of motion to an Olympic lifter I think, in my opinion, you can see which one in the long run is better for you.
Again this is just my opinion, take is for what it's worth.

Found this article about the two lifts just puttin around the net and thought I would share it with ya.
High Bar vs. Low Bar Back Squats: A Brief Look into Mechanical Differences

"There are several benefits to either position and depending on your goals, either could be right for you. The high bar position tends to limit the amount of weight the athlete can lift due to less overall muscle recruitment, more quadriceps and less glutes and hamstrings. But, the movement tends to be considered more athletic as the range of motion is greater and it transitions well into the Olympic style lifts (the clean and jerk and the snatch). The low bar position works more muscles and thus allows the athlete to lift more weight and potentially build more muscle, but unlike the high bar squat it does not lend itself very well to other sports. In the end, no matter which you choose, make sure you are squatting frequently in any strength and conditioning program."

My good friend Lance also shared a good read concerning to lifts. It takes no sides and I think is a fare assessment. So take a look.

Olympic vs. Powerlifting Squats

"The key to healthy, long-term training is knowing the pros and cons of training. Knowing why and how to squat is no different. High quality Olympic squatting will take your training to the next level. The only immediate downside is that you'll have to take weight off the bar. In the long run though, you'll have greater lower and upper body development — and we guarantee that's worth spending time on."

So, I think both of these articles do a fair job of comparing the two different style of squatting. I also think it depends on what your goals are and what style of lifting you want to pursue. My sport is Olympic lifting so naturally I high bar squat.
The most important thing is have squats be a part of your training. Make sure you have proper coaching and technique. And get STRONG AS F*@K!

A Little Hiatus

2011-08-24T13:47:00.000-07:00

Well it's been a while since I've written a blog post, but that doesn't mean a lot hasn't gone on. I know the last blog I had written I was in the midst of doing Fuel 21. Well, I will give you all the final results from my experience. Weight lost: #190 to #184. Body Fat: 15.1% to 13.3%. Inches lost 2.75 BUT, gained in my shoulders and biceps.
All in all it was a great experience! Crystal Nelson is top notch and knows her stuff. Her menu is satisfying and there are great recipes in her workbook. She tweaked my diet to fit my training regimen and it obviously paid of.
Since Fuel 21 ended I did go on vacation two times so I obviously didn't stay on it quit as strict. But since the end of July I have been right back on my diet and have seen a great response from my body through sleep and performance. I have been lifting heavy and my performance has not gone down. I am getting stronger and have put on good weight.
I would strongly suggest Fuel 21 for great ideas on food choices, and questions on when to eat. Crystal also touches on performance diet, and post work out suggestions. Great stuff all together.

Awwww, my sweet wife and I got to enjoy the beautiful country of Costa Rica for a week at the first of July with great friends and lots of good food. So you could see why I went off my eating regimen for a bit. I must say IF YOU EVER have a chance to travel to Central America choose Cost Rica. The people are friendly, the food is fantastic, and the scenery is AMAZING! It was our second time to go and we are already planning the next trip. Oh.... and their national beer Imperial is awesome.

Last but not least the CrossFit Games! I have been to all but one of the Games and the '11 Games were the best! The crowed was amazing the venue was full and the weather was great. A very fun filled group of us stayed in Redondo literally on the Strand on what is the widest beach I have ever seen in my life. I was waiting for Pam Anderson to roll up in her Baywatch truck ready to save me.
My sister Carey Kepler , sister in law Lisa Thiel and good friend Lindsay Smith all did great! Watching them work is awe inspiring and motivating at the same time. The caliber of athletes competing now is pretty impressive. Well, it's come along way since I competed in '08. Mad respect and I can only imagine what the sport is going to evolve into.

So...there is an update and some lame reasoning for the lack of blogging. My training is taking off and I have some Oly meets coming up here in the near future I will be telling you all about. I am bangin' some serious weights right now and fully expect to set some serious Snatch and Clean & Jerk PR's. Oly classes at Red Black are bumpin' and the athletes are making some real progress. Will have more updates on that as well. Good Day!

Domination

2011-06-21T13:10:00.000-07:00

As many of you know, this past weekend was the South Central Regional Qualifier for the 2011 Crossfit Games in Carson CA. You all may also know that my sister Carey Kepler and sister-in-law Lisa Thiel finished first and third respectively. And not to be left out, their training partner and good friend Lindsey Smith, who finished second just ahead of Lisa. I have the privilege to be in the gym and to train around and with the three of these girls on a regular basis. They are competitive with each other but also have great respect and help coach and cheer each other on when they are prepping for competition.

I wanted to give them a shout out, and can't wait to go to Cali for the 2011 Crossfit Games. I also wanted to give big props to Ingrid Kantola who is going to be in the Games for sure next year. You talk about Lion Heart!

I wanted to give a big applause to my brother Jeremy Thiel for a tenth place finish and getting the ball rolling for the 2012 Games. He is an assassin and will be on it for next year. Much love for my brother from another mother, Lance Cantu, who finished in eight place. The man is a beast and has heart of a champion. Look for him to make moves.
And last but not least to Crossfit Central's team who battled hard and just came up a little short finishing in fourth place and Team Red Black who finished in twelfth place. Next year can't come soon enough!

And now for your viewing pleasure I have a new video of yours truly doing what I love to do. I must say watching myself train is sometimes hard to do. I must get quicker under the bar with both the clean and the snatch. The practice goes on.

I just wanted to add that I lost a friend this past Sunday. He was a father and husband and had a wonderful family and wife. I grew up playing little league baseball, youth football, junior high and high school football with him. Over the years we had lost touch with each other but occasionally bumped into each other in Lubbock when I would head back into town. (Lubbock is a small place) He was always friendly and back in the day always had my back. I just wanted to say that life is short and you never know. Live it with no regrets and you don't have to take crap from anyone. Talk to your family and friends, and I mean talk to them. Not just through Facbook and texting.
You and your family are in my thoughts Carlton.

Power and Speed

2011-06-08T08:03:00.001-07:00

As the sport of CrossFit has grown so have many other not as well known sports. With CrossFit, Olympic lifting and gymnastics have become more mainstream, at least with the CrossFit community. But, those of you who have never played organized sports or it's been a few years since that time may not realize that Olympic lifting has been a mainstay in many of your high school and college weight rooms. There are varying opinions on whether or not Olympic style lifting is as affective as say, power lifting or strongman training for your competitive athlete. I personally think there is room for both, but to build power and speed there is nothing better than the Olympic style lifts.

Artie Dreschler says, "The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force. Olympic lifts will help build force development without producing unnecessary hypertrophy, which could even tighten the athlete up and make him or her slower."

You can directly apply this understanding to train football players, wrestlers, baseball players, and even basketball players. Oh, and CrossFitters as well. These lifts can also be applied to your younger athlete to help develop body control and explosive power.

Matt Delany of www.EliteFTS.com says, "However, with younger athletes, there’s a lot you can do to progress them to have bulletproof shoulders with Olympic lifting movements. At this young age, there are many structural and postural changes that can be made quickly as long as you make smart progressions. A very intelligent physical therapist, John Pallof, has actually found a place for cleans in his program for pitchers because he believes the lifts have some unique qualities in force absorption for the shoulder.

Not only will Olympic lifting help with all the stated points above but will help with strength gains. Over the past three months I have dedicated myself nearly to Olympic lifting only with one to two CrossFit workouts a week and have managed to take 80% (#360) of my back squat max and do 6x6 with out any real spotting. Managing to make this jump in such a short period of time is quit an accomplishment for someone who didn't back squat on a regular basis. I have also managed to keep myself in fairly descent metcon shape.

I think Olympic lifting can and should be a valuable part of your training package. You should have a knowledgeable coach to help with form and to guide you with your progressions. The lifts are fun and will help you have the strength gains you want and help develop either the athletes you train or yourself.

Source: Defending Olympic Lifting Movements for Athletes, Strongmen, and Powerlifters.

Update on Fuel 21!
So this is day three of Fuel 21 and so far so good. Sticking to the list and eating when hungry. My body comp was about what I thought it would be with 15% body fat and weighing in at190lbs. My goal is for below 10% body fat and weighing in at below 180lbs. It's gonna happen!
Look for more to come!

Fuel 21 and Me

2011-06-01T08:33:00.000-07:00

So here in the next few days I will embark on a new eating adventure. I have committed to doing Crystal Nelson's Fuel 21 for the next three weeks starting this coming Sunday. I received the allowed to eat food list this past weekend and didn't see any beer on it. I say this because during the 21 days I will be going to my home town of Lubbock for a wedding. When in Lubbock I drink a lot with my buddies who are still there and I will be challenged to say the least. Not to mention, my parents own a Mexican food restaurant which is another frequently visited place while in my hometown. And, did I mention I'm going to a wedding??
This should be fun!

I would say darn near everything on the list of acceptable foods I already eat. The biggest difference will be when I eat it and in what combination I eat it. Not to mention I won't be using any supplements other than fish oil and supper foods which I already use. As much as I enjoy post workout shakes, protein shakes along with some other supplements I am looking forward to going the 21 days without them. I am also thankful that everything that is growing in my garden is on the list of foods I can devour. I'm going to state right here right now that I am shooting for a loss of 5% body fat and drop below 180lbs. I weight 188lbs right now as I type this and know for a fact I will get to my stated goal. If I drop 5% body fat that should put me around 10% body fat which would be GREAT! Get stronger and lighter? I can only imagine what my lifts and conditioning will be like!

To say the least, I am excited to get this started and look forward to the challenge of travelling and sticking to the list. I'll keep everyone posted on my progress and might even post some before and after pics. After seeing what Fuel 21 did for coach Chris Hartwell I know I will get the same results.
LETS GET IT ON!

Do Work Son

2011-05-24T14:44:00.000-07:00

Wanted to share a new video from Red Black Gym Olympic Lifting class. It's not your typical video you would see me put out, but more of a promo video for the class it self. A big thanks to Elliot for his hard work and great editing on the video. He is a busy guy and has been generous enough to do the editing for all the videos I have coming.
I record the athletes for their benefit of seeing their lifts from a different perspective to help them improve. I also do the same for myself so others can see me and help me become more efficient and a more productive lifter. So be on the look out for more videos come your way and become a subscriber to my YouTube page to also see some of my favorite videos and pages I like to follow.

What Compels You?

2011-05-16T07:25:00.000-07:00

Last week Libby, a new athlete at CrossFit Central, told me that she had written something for me. I looked at her a little bit of puzzled and asked what it was about. She explained it would let me know why she acted the way she did in class and why she sometimes got emotional.
Ya see, Libby is somewhat of a perfectionist and was a ballet dancer. She also teaches ballet, so I believe she is pretty critical of herself and thinks that she should already be a master of all the technical things we do in CrossFit. I'm sharing this with you all because I see how many of you could feel like her. Also, she is very eloquent in the way that she writes so I wanted to highlight that about her. Let me know what you think.

What compels you to lift something ridiculously heavy over your head, over and over again? Is there momentary satisfaction, victory over gravity, your mind, your muscles? Is there a sense of accomplishment in knowing you coerced muscle and bone into synergistic cooperation? I used to have similar feelings when I danced, a fleeting ability to conquer myself and the space around me, the knowledge of temporary weightlessness, the understanding of force, strength and speed. Now I tend to have the desire to wrestle words into shape and form rather than my body!

05.03.11

I wish I could perform with more of a Just Do It mentality. Just run, just jump, just squat. Instead, unwelcome companions creep out of their hiding places, the raw, gritty places. Insecurity runs alongside me, tripping up my feet, throwing insults with a well-metered rhythm of assault. You’re the slowest one, Libby. Your lungs in that little birdcage you call a chest aren’t strong enough to work this hard. Maybe you should bring your inhaler with you. You can’t trust that right knee and hip anymore, you know. Determination stirs and opens a weary eye. Shut up, Shut up, Shut up! Roused, determination fights back. I finish the first 400 meters, dead last, still alive, but not done.

I step up to a box, and although it’s only knee-height, I find myself staring into Fear. I don’t know why He is here, it’s just a box sitting on the pavement under the May sun, but my heart quivers. I’m a little kid again. I’m ten years old standing in the baseball dugout, waiting for Grant Evans, one of the team captains, to pick between me and Lauren Jones, the two scrawniest girls in the class, the last two for the team. Please don’t let me be last. A silent prayer goes mercilessly unanswered. With chin to chest and eyes lowered, I trudge towards the other team, unwanted. I’m twelve and my seventh grade gym teacher is yelling at me to keep up. My lungs are burning as the other girls run past me. I can see the disappointment on my teacher’s face. I’m twenty-two and the ballet master mocks my attempts in class. Why do you work so hard? It’s so easy. I’m twenty-eight and the ballet director tells me I will never be good enough. Never good enough. A devastating lie that sticks to the skin of me.

I hear words of encouragement. You can do this, Libby. My eyes can’t focus on anything other than the invisible face of fear, but I let the words loosen my pinned down will. I’m supposed to be counting, but I’ve lost track of time and space. I’m breathing hard, hefty puffs of air mimic the thump of my feet, the thump, thump of my heart. Twenty-one times. But I am still not done.

I bend down to pick up the metal bar, trying to remember how to lift it up, over, up again. I sway under the weight. Zach looks at me. He brings another bar, smaller, bright orange, lighter. We make the exchange, and though I am grateful, hot tears converge in the corner of my eyes, drain down my nose, plummet to the floor. I can feel my shoulders pinch, my stomach contract, my legs shake. My knees bend but I press my focus out, ironed flat, unbent. Three. Three more. Isn’t three supposed to be a holy number? Holy God, what did I sign myself up for?

I find myself outside again, running down Burnet, past Diego – Morning, Libby! – and back into the box, a round trip, completed. We stretch – finally something that doesn’t torment me! – and then, our workout is done. For today. I am not satisfied. I know I will come back again. I know Fear and Insecurity may show up again, too. But I don’t plan on letting them keep me company for long.

Libby

This Is Intense

2011-05-05T08:34:00.000-07:00

You wonder why China has eight men's Gold Medals and the women have seven in their short time competing in the Olympics? Well, I think this video explains it. This eight year old is lifting 160.6 pounds! Yeah, I'd say that's pretty sick. How can America compete against these guys and gals? Start'em young and make it fun. Check out this article and see what you think.

Lifting and coaching the Olympic Lifts is one of my great passions in life. I feel very motivated to get youngsters started in the sport and to help make it a sport young people will want to compete at. I have to say thanks to CrossFit for introducing me to the Olympic Lifting and giving it the bump in popularity it deserves.

Garden for Life

2011-05-02T10:38:00.000-07:00

So, believe it or not I have a passion for gardening. I grew up working on my dads farm in west Texas so I guess you could say it's in my blood. I think what I like best about it is just simply watching the plants grow. I find myself sitting on the deck in the morning drinking coffee just staring at it.

Three different kinds of peppers

Come to find out I have a pretty good green thumb and am a little bit more of a perfectionist than I originally thought. So not only is it therapeutic, it's rewarding. My family and I get to enjoy food grown in our own back yard, we know where it came from and what wasn't put on it. We save money and can also share with family and friends.

Squash and tomato's will be here soon.

I strongly encourage you to give gardening a try. It doesn't have to be something extravagant
or big. It can simply be potted in small pots in the back yard or on a apartment patio. You will have garden fresh veggies literally at your fingertips throughout the summer and well into the fall.

Gettin'er Done

2011-04-06T06:57:00.000-07:00

A nice collage of the Red Black Olympic lifting class. As you may notice we like to incorporate power training in with the lifting to give the athletes a good set of lungs and to maximize max power output. The AMRAP (as many rounds as possible) almost always consist of dumbbells and or kettlebells to help promote balance and mid line stabilization. It's a tribute to the famous Zach Even-Esh and John Welbourn from hum I learned these great things from.

First Video

2011-03-09T11:32:00.000-08:00

Here is the first video from the Red Black Olympic Lifting Club. I am just learning to film anything worth a darn so bear with me on the angles.

I know that I learn quite a bit by watching videos of people lifting. Some of it is do's and don'ts, but all in all it's good to watch other people lift. I hope you all get some good training ideas that you maybe hadn't thought of before and add it to your training. I know that as my athletes get better at the lifts and I get better at filming and coaching, you will gain more and more from the videos. I will try to have a new video up at least once a week from the Oly classes and my own training so I hope you follow this blog and my YouTube page.

Start'em Young

2011-03-06T13:12:00.000-08:00

Wanted to share this clip with everyone. Found this YouTube Channel a while back and it is awesome. Wish I would have known about this Olympic lifting stuff when I was a kid.

Liberation Strength and Conditioning

2011-03-01T08:22:00.000-08:00

Wanted:
Two highly motivated energized individuals to join one single highly motivated energized individual on Friday mornings 6:45am to 7:45am.

What Will Happen:
You will participate in highly demanding, blood pumping, strength based and power inducing workouts.

Why Should You Join:
Because if you want to get strong, conditioned, and do it all at the same time this is were you need to be. I train you the way I like to train myself using Kettelbells, Dumbbells, Barbells, Prowlers, Sleds and Sledge Hammers. If that doesn't peek your interest than I don't know what will.

I call it Liberation Strength and Conditioning because doing something different, grueling and challenging is absolutely liberating. Why not do something different?
We begin this Friday at Red Black Gym, there are ground rules to joining and farther details will be given when you make the commitment. One thing I will promise, you will get strong and it will be liberating. First come first serve. Contact: zacharythiel@crossfitcentral.com

Videos For You

2011-02-21T18:05:00.001-08:00

So I've been lookin around and all the cool kids seem to have YouTube Channels so I decided to get one myself.
ZUTFIT is the name of the channel naturally. I created it so all of you can catch a glimpse of the Red Black Gym Olympic Lifting Club and all their glory. I also plan on throwing some vids of yours truly on there training so you can see what sort of stuff I like to do as well as videos from the Central coaches and other cool Olympic and crossfit videos as well.
I hope you all check it out and I would love to see comments on the videos I post up there.
Hope you enjoy.

Just My Thoughts........

2011-02-15T09:51:00.000-08:00

So, at this point in my coaching career, which spans a whopping 5 years, I have come to some conclusions. I'm not saying this won't change, but I am going out on a limb here by saying it probably won't.
I coach indoor crossfit classes at Central and Olympic Weightlifting classes at Red Black Gym and some of the lifts obviously come together. For instance, today's WOD at Crossfit Central had hang power cleans in it. Naturally I had the class watch the move performed and had them perform it themselves. While I was watching the athletes perform the move prior to the actual WOD I felt like I was doing a disservice to the move and the athletes themselves. Not because they were performing the lift all wrong, but because there is so much more involved in the lift and I only have so much time to coach them up on it and correct any glaring flaws they may have.

And this is where I shamelessly promote my Olympic Weightlifting instruction separately from a crossfit class. Performing the oly lifts and becoming efficient at them takes practice and performing them repetitively creates muscle memory so that after time the lifts will become effortless. Well, maybe not effortless, but you will be able to concentrate on becoming stronger, faster and more explosive and tweak your lifts when it's called for. There are many drills, skill work and straight heavy lifting that are involved in becoming a good Olympic lifter. Not only will you become a stronger lifter but it will translate into your crossfit class. You will undoubtedly learn how to become more aggressive and also know where to focus that aggression when performing the power clean, hang clean, hang power snatch and on and on and on. I know from my own personal experience that learning the Olympic lifts, and practicing them has made me a better crossfiter. While other people are struggling with a lift like the snatch, I can rip right through it. I saw that first hand this past weekend at the Fittest Games at Crossfit Central.

So, with all of that said, I encourage all of you to consider taking up Olympic Weightlifting separate from your crossfit classes. You will become stronger, more discipline and no doubt more efficient during your workouts. Chances are you will smoke the person next to you because they are struggling and it's just like another day at the park for you.

You Are Powerful Beyond Measure

2011-02-11T07:33:00.000-08:00

This is for all the people competing in The Fittest Games this coming weekend. You are Great and you must Act Now! because now is all you have.

The NEW Red Black Gym

2011-02-10T14:03:00.000-08:00

So many of you know and some of you don't know SicFit Austin has transformed it's self into Red Black Gym. Along with the new name has come with new programs. The School of Strength featuring Strictly Strength, Lean Lifting and my personal favorite and simply put Olympic Weightlifting are designed to help get you strong, lean and technical.

I want to give you a quick description of what it is I do in the Oly classes at Red and Black Gym. You may assume that we only Olympic lift and that is it. While we do mainly focus on the Clean and Jerk and Snatch, I also incorporate power training. Having incorporated Crossfit Football WOD's and receiving my Football Cert. I have seen great strides in speed and strength with my Oly lifts. So, you could say that the Olympic class is a hybrid style of training. The class uses mainly dumbbells and kettelbells along with prowlers to do a 10 to 15 minute AMRAP. The short explosive workouts promotes power and speed which directly translates into better and more explosive Olympic weightlifting.

Being more efficient and educated in the Olympic lifts will directly translate into being a better crossfiter. It takes focus, discipline, and consistent practice to be a good Olympic lifter and the same applies to being a good crossfiter.
If you have any questions about the program please email zacharythiel@crossfitcentral.com

Integrity......

2011-02-07T06:31:00.000-08:00

Integrity seems to be something I've been missing with this blog for the past few months. What's crazy to me is that I am outspoken and at times very opinionated. Yet, I choose not to share with you what's up with my training, what I am doing to better myself at a personal level, and to promote the programs I coach as well as the passion I have for Olympic Lifting and Strength and Conditioning. So, here I am to come clean and apologize for the lack of integrity that I have been showing and to take responsibility for my own laziness. I have much to share with you all and I think that I could help motivate and enhance your lives in some way. So with all this said, stick with me and look for more to come concerning my future endeavors.

Success Plus New Toys

2010-11-22T07:18:00.000-08:00

I would like to recognize Ashley for her success and all the hard work she has done in her time at Bridge Point Elementary Relentless boot camp. She wakes up at 5:30am for boot camp three days a week and goes to school as well. So nobody can question her dedication to her health. She also brings me her food log every Friday and is committed to changing her life. In four months she has lost 12.7 inches, 9.2 pounds, and 3.2% body fat. She is a testament to hard work and a willingness to change. Good job Ashley and keep up the good work!

Ashley is crushing it!

I also wanted everyone to know that kettle bells are now a part of the Bridge Point and Relentless boot camps and are a great addition to help put on muscle and create explosive energy. I KNOW that holiday parties are coming up and I KNOW you want to get a jump on your new years resolution. Boot camp is a great way to crush the holiday blues and to keep the weight away.The new month just started and the weather is good outside. Come check us out!

5:30am Bridge Point boot camp

10 Organic Foods That Are Worth The Money

Organic food can be more costly than its conventionally grown alternative, but your payoff of good health should more than make up for it – and reduce your overall health care costs in the future.

CDC and ADA Now Advise to Against Using Fluoride

A new study in the Journal of the American Dental Association finds once again that, contrary to what most people have been told, fluoride is actually bad for teeth.

Dedicated To Change

2010-11-10T06:47:00.000-08:00

I can't help but share Jon's story with all of you. He represents everything that us coaches and Crossfit Central have dedicated our lives to. Jon made no excuses, got sick and tired of being sick and tired and did something about it. Jon's story has inspired me and I know will do the same for you. Here it is.

Before the change.

When I started CrossFit a few months ago, my 30^th birthday was only a few months away, and I set a goal to start my 30’s as fit as when I entered my 20’s. It was a lofty goal since I was already in the worst physical shape that I had ever been in my life at 200 pounds and 24% body fat. Before starting CrossFit, I had let myself fall into a very inactive lifestyle and an overall unhealthy way of living. I consumed my life with negative thoughts, ate out for every meal with no regard to what I was putting in my body, and had lost focus on my life goals. I had been sitting around thinking for months how I could change the course of my life, and when I stepped through CrossFit Central’s doors, I knew that I had found something that could possibly fulfill what I had been looking for.

My first day of On-ramp at CrossFit with Crystal Nelson is one that I will never forget. By the end of the class, I was collapsed, sick, and unable to complete the introductory exercises. I felt defeated and out of energy to the point where I thought I would be unable to continue. My mind set was still negative, and I wasn’t sure if I was ready to make the changes to my life that needed to be made, but I picked myself up and kept coming to class. Coach Crystal’s motivation and vast knowledge about exercise and nutrition helped start filling my head with the tools I would need to begin my journey of improvement and was exactly what I needed to kick start myself into a whole new way of life. I started making connections with the people in my classes and with the other coaches at the gym, and began to experience the whole community aspect that CrossFit Central provides. Since I was in such bad shape when I started CrossFit, I decided to repeat the introductory On-ramp course for another month, but I also decided to add the CrossFit Kettle Bell classes into my weekly work outs as well. I attribute the Kettle Bell classes and coaches Randal Setzler and Chris Hartwell to how I was able to drastically start seeing significant gains in my health and overall fitness. I found myself becoming more engaged in my everyday life and waking up early each morning with renewed energy. After On-ramp, I began taking CrossFit classes with coach Zach Thiel. Zach is true motivator. His attitude and personality are some of the major reasons I work to get better every class.

Over the past few years, I have tried fad diets, personal trainers, and box gyms with no real results or determination towards a continued commitment. One of the things that I feel sets CrossFit Central apart from my other experiences are the coaches and people that work to make this place succeed. All of the coaches bring different backgrounds and skills to the gym and are genuinely dedicated to improving peoples’ lives. They are constantly communicating new ideas and working to learn new things to help people meet their goals. Their guidance comes not only through the classes they teach, but through the community and family-like atmosphere they bring with them to work every day.

One of the major things I learned from my time at CrossFit, it is that you can only get so far with the workouts that you do while in class. A lot of what you can gain out of CrossFit comes from the diet and nutritional changes you implement into your life. After my first month of On-ramp, I had reversed my diet from fast food and burritos to a strict Paleo diet. I already started feeling better and seeing improved results in my workouts and mental state of mind, but I knew there was so much more to learn, and I still had goals to meet. My next step was to implement the Zone blocks into my daily diet as well. I cannot thank coach Big Mike enough for proactively taking me aside and helping me map out the best zone plan for my body and goals. After my third month of pursuing these new food goals, I felt as if I had hit a plateau in regards to my weight loss. I then started the Lean Turkey Challenge put on by CrossFit Central, and began food logging and Zoning everything that I ate. Through this challenge and especially through the mentoring by my coach Lisa Thiel, I felt not only accountable to myself, but also accountable to my coaches and teammates. I was able to dedicate myself to healthy eating and consistent exercise and lost 10 more pounds in less than a month. My blood work from the physical I had with my family doctor after three months of CrossFit showed drastic improvements to my cholesterol and all of my other medical numbers had dropped well within normal and very healthy limits. I have become very conscience of what I eat now checking nutrition labels and doing lots of individual research with the guidance of our CrossFit community. I now enjoy food as a vehicle to energize my body instead of a way to satisfy a craving.

I not only achieved my original goals that I set out when I started CrossFit, but gained so much more along the way. I dropped 30 pounds and now weigh less than I did when I was in college. I dropped my body fat below 13%, lost over 4 pants sizes, my resting heart rate and blood pressure are drastically lower, my stress levels have evaporated, and I can see so many physical changes to my body as a whole. I can participate fully in activities that I really enjoy such as wakeboarding, tennis, volleyball, and soccer that were previously very difficult for me. Where I couldn’t run further than the end of my street before, I consistently run for miles without tiring. Today, I am much stronger and wake up every morning ready to go with constant energy throughout the day. I now have a clear grasp on goals I want to achieve, a fresh outlook on life, and a whole new sense of motivation and drive that will carry me throughout the rest of my life.

I take CrossFit with me now wherever I go by trying to encourage others that I know to find ways to improve their life through diet, exercise, and positive thinking. My new found focus doesn’t leave me time for any negative things to enter my life, and my motivation to continue to improve my life continues to come through this fitness community at CrossFit Central. Not only is my relationship with myself much improved, but also my relationships with my wife, family, and friends. My wife and I have been doing CrossFit together for four months now and it has drastically improved our relationship with each other. We are now a team again and have a stronger connection than ever before. I never thought that something as simple as diet and exercise could change my life in such a significant way. I know that I am now ready to set new goals and move even further ahead to challenge myself to become a stronger person both in the gym and in my everyday life.

After the change.

It just go's to show anyone can do it, no matter the situation, and no matter the circumstances.

You have the choice, you have the power to change. Now go do it!

Much Has Been Going On

2010-11-05T06:47:00.000-07:00

So I have neglected my blog, for what, over a month now. So some of you know and many of you don't know that I had injured my self, or developed a problem that is personal in nature. I'm not one to hold much back and I am willing to share most things so I will go ahead and share this life experience.

I have for the past four or five years suffered from hemorrhoids due to lake of fiber in my diet and sitting on the toilet too long, along with the heavy lifting I enjoy so much. I had learned to live with them and after seeing a doctor about them I decided to just continue to go along with them. This past August though I was doing Clean and Jerks and noticed something different about that area of the body. It was mostly pain! Unbeknown to me I had developed an anal fisher, which is essentially a tear in my rectum. If you have not had one I pray to God you never do. I was in excruciating pain for the next two months until I went to the doctor and he explained to me what had happened. I was so tired of the constant pain and the tear had to be fixed therefore, I opted for surgery. It was invasive to say the least and it put me down for a good two weeks.

Over that time my mind was not fully on my job and so I let a few things slide, one being my blog. I also was not able to train myself and dropped nearly ten pounds. If you can say there was a purpose for all this there was. Over the time I couldn't train and had to revamp my diet drastically. Fiber and veggie intake went through the roof and I started Dave King's 10 in 21. This helped with certain things and all together I dropped about 15lbs. It helped to create a habit that has drastically changed my eating habits.

Since then my body is nearly all the way healed and I have gotten back into the gym with what feels like a new body. Since getting back to the training I have put five pounds back on of muscle and have continued to shed the fat. I still have much work to get back to my previous strength but feel confident it will come back fast. So it's been a long two months and I knew going into this whole thing that something good was going to come out of it and it has. I no linger suffer from hemorrhoids and I got control of my diet and feel better than I have in many years. Much thanks to my wife Ashley who helped and supported me through what I think was one of the most trying times of my life. Also, to Dave King for developing a great diet to help people create a habit for food control and making wise decisions. I needed it! I will be back on my game with the blog and will also be making some changes and adding a new program to my personal training business so be on the look out for that.

Now off to get strong as HELL!

Must, Get, Stronger!!!

2010-10-01T07:22:00.000-07:00

Sicfit Austins Oly Strength Classes are working there way to greatness! The new month has started and we have already set new PR's in the Snatch and working for more.

6:15am Oly Strength class working grip and power

I've said it once and I'll say it again, we are working for POWER and STRENGTH which will make an Olympic lifter better and more proficient in the lift's.

Be EXPLOSIVE

Do you have the mental fortitude to crush a 15min. AMRAP geared towards explosive power derived from the hips and quads? Then, followed by skill work and some heavy lifting?Hmmm......these lady's and gents do.

Brett set a new PR this fine morning

Classes are as followed:

6:45Am M/W

5:15PM M/W

6:15PM M/W

For more info contact me at www.zacharythiel@sicfitaustin.com

Nearly 30,00 Americans Get Cancer From This One Procedure EVERY Year: Will You?

Study: Food industry and big pharma controls FDA and USDA

Come One Come All....

2010-09-29T08:47:00.000-07:00

The Butcher Challenge
Halloween Weekend
Saturday, October 30th 9:00am to 2:00pm
@ CrossFit Central

On Halloween weekend bring your best to the Butcher Challenge.
There will be 2 team events - all teams will compete in both events. The top 5 teams will advance to the final event. All events will include use of “The Butcher” – Rogue Fitness’ newest addition to its arsenal.

Teams are made of 4 people (2 men and 2 women)

Cost Per Team - $179.00 (Roughly $45 per person)
Registration NOW OPEN!

$400.00 prize to the winning team
2nd and 3rd place teams will also get sic prizes

Sep 21st - Oct 30th more info | register

Come Rain or Shine

2010-09-13T14:02:00.000-07:00

As many of you know last week was just a little bit rainy. Do you think that stopped 5:30AM Bridgepoint boot camp from getting it on? Hell No! If you have been to Bridgpoint Elementary they don't have a massive parking garage for a parking lot. So we just improvise and move on over to a parking garage not more than 100 yards from the school. So, rain or shine we can get a killer workout in!

If you didn't know I also coach boot camp. It's not something I often talk about on my blog but it is something I enjoy very much. I got my start with boot camp and think that I will always want to coach one. If you have never been to one of our Relentless boot camps I would suggest you try one. We are Relentless in our effort to get fit, and Relentless in our pursuit to be better athletes, be it weekend warrior or the consummate marathoner or triathlete. I also have several athletes from my crossfit classes that have made the jump to also include boot camp into their workout regiment. Some boot camp coaches incorporate kettle bells, and dumb bells. Some of us just like good ol fashioned body weight to get the job done. We all have our own style and that is what makes it fun. I find myself more keen on the body weight style while also incorporating med balls. It is a cardio delight!

If you want to give my Bridgepoint boot camp a try just contact me at zacharythiel@crossfitcentral.com I will let you try one free boot camp to see if it's for you.

County Sues Farmer, Cites Too Many Crops

DeKalb County is suing a local farmer for growing too many vegetables, but he said he will fight the charges in the ongoing battle neighbors call “Cabbagegate.”

Social Engineering Bill In Senate Will Force You Into City

A social engineering bill to restrict residence in the suburbs and rural areas and force Americans into city centers has passed the United States Senate Banking Committee and is on the fast track to passage in the Senate.

Oly/Strength Class

2010-09-08T11:08:00.000-07:00

So many of you know, or may not know, that Sicfit Austin offers an Olympic/ Strength Training program. I am proud to say that I head this program up and write the programming. Many of you who know me know that throwing heavy things around is my passion, what I would consider my specialty and what I love doing.

The boys getting a little warm up workout in

The best way to describe the class is that it is a hybrid Olympic skill training and strength and conditioning class. So to me it's the best of both worlds. The strength training portion of the class is geared to power and speed. The short workouts will help teach you to be explosive through the hips, legs and will force you to use strong mid line stabilization and will last no longer than 15 minutes. The strength met cons will often have sand bag work from running with them to pushing them over the head. Not to mention sleds and sledge hammers. The Sicfit Austin Gym has a wide variety of fun tools to use and help build strength and power which are key to Olympic weight lifting.

Now that your good and warm we move to the heavy lifting and the skill work. We will do some form of squat one time a week in class be it over head, back or front and it will be heavy. You will get strong!

Working the over head squat

The skill work is obviously geared to the two Olympic lifts, Clean and Jerk and the Snatch. There is a wide variety of ways to build these skills and to get strong at the same time and we do them all.

Over the past year and a half I have learned much and have been taught by some outstanding and very skilled athletes in the world of Olympic lifting and strength and conditioning. At the same time I am teaching you guys and gals I am learning myself and my passion has gone through the roof. If you are interested in more info or have any questions concerning the classes you can contact me at zacharythiel@sicfitaustin.com. The class time are also posted at Sicfit Austin under the Olympic Weightlifting.

Learning the Split Jerk

Food Fascism in the "Land of the Free"

The food industry is no longer a free market. In fact, I'd go as far as saying it's becoming the most glaring example of corporate-government fascism in America.

50 Mind Blowing Facts About America That Our Founding Fathers Never Would Have Believed

Fight Gone Bad V

2010-09-01T10:31:00.000-07:00

FIGHT GONE BAD V

Date(s): Sep 25th

Fight Gone Bad V is Here! This annual fundraiser fitness event is set up to benefit the Livestrong Foundation, The Wounded Warrior Project & The CrossFit Foundation. The workout is scaled to all levels and includes a Kid's Division. Join the community on September 25th and get in a good workout for a great cause!

Saturday September 25th8:00am - 11:00am @ Westlake High SchoolEvery participant should raise $50Proceeds go to the Livestrong Foundation, The Wounded Warrior Project & The CrossFit Foundation

This year affiliates across Austin are joining forces to put on the best Fight Gone Bad to date! Crossfit Westlake, Fit and Fearless Crossfit, Crossfit Austin, Crossfit Texas, CrossFit Leander, Crossfit Round Rock and CrossFit Central will host this year's Fight Gone Bad Event.

How to Register:1. Go to http://www.fgb5.org/2. Click Register & Follow the Steps3. Be Sure to Add CrossFit Central as Your Team4. Start fundraising & get ready for a FUN and exciting event!

What is the Fight Gone Bad Workout?

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull: 75 pounds (Reps)

Box Jump: 20″ box (Reps)

Push-press: 75 pounds (Reps)

Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Aww Yeah, Here It Is

2010-08-26T09:05:00.000-07:00

Here it is! New PR Clean & Jerk. #265! A BIG thanks to Elliot Schrock for putting this video together and just taking the time to do it. I know he's a busy guy, so thank you brother.

Zach Thiel from CrossFit Central on Vimeo.

Refer to the bottom of my Liberation blog post for some background info and pics that Ingrid took of the first PR. My goal is a #300 clean and with this new Clean & Jerk PR I now have a new goal for it. #275! We will see what happens.

Feel free to criticize and coach me up so I can reach my new goal sooner rather than later.

Finland Suspends Swine Flu Shots After Vaccine Linked With Neurological Disorder

Cases of narcolepsy in children jumped 300 per cent following H1N1 vaccination campaign

Why Natural Health?

Because it's about staying well, not controlling symptoms with drugs, says Margaret Durst.

You're Gonna Be Missed

2010-08-25T08:14:00.000-07:00

So Pam has been coming to our 5:30am Tuesday/Thursday indoor class for six months and it has been nothing but fun times! She is an amazing athlete and very easy to coach at the same time. That makes her a pleasure to have in class, an instant leader and inspiration to the people around her. Pam has aspirations of tackling a monumental challenge that is going to require a different kind of training and at crazy times. So she is going to be leaving us for a while so she can fulfill her dream of becoming an Iron (Wo)Man!

Here is a little snippet about her time at Central and in our Tuesday/Thursday class.

Gonna miss you Pam and make sure you come back to us after you accomplish your dream!

Pam on the attack!

I started crossfit at Central on March 2nd, 2009 in Lance and JDP's MWF 5:30am class (now Big Mike's..I believe). Well, every year since 2001 I have ran the full Austin Marathon (which I will continue to run until I'm the age of 72 bc my very first marathon a 72 yr old man beat me and I want to beat a 22 year old when I'm 72!). Anyways, this means marathon training with the Gazelle's is the end of Sept through Feb. and it's MWSat at 5:30am so because of training you allowed me to join your 5:30am crew. I fell in love with them. They excepted me right away, just like you. You as my coach: I love your intensity. Whether it's a look or words you know how to push us. You know how to have fun (the jokes, the rants) but when you mean business, you mean business. You give us that tough love but we all know that you care deeply about us and our improvements. I've enjoyed your 5:30am class and you as a coach so much that when marathon season was over I didn't want to go back to MWF crossfit schedule.

Why I love Central: classes are always prompt, I love how all coaches are on the same page...promoting the next big thing, uplifting clients goals and dreams, speaking positive about life, and walking the walk!

As for crossfit and me: I am a better athlete because of it. I am a stronger runner, cyclist and swimmer. Shoot, I can honestly say that this has been the strongest I've been physically since high school (and I plan on getting stronger!) I feel that I have always been mentally strong but crossfit does fuel that strong mental power in my head. It doesn't allow the dumb "I can't" weeds to creep in my mind.

Since March 2009 till now: I started from jumping pull ups to now regular pull ups, from wimpy weights to RX, from push ups on my knees to regular push ups, from 1-3 reg box jumps then step ups to continuous box jumps, and the list goes on. I love crossfit!

I am doing a swim clinic now along with CF. The swim clinic will continue until mid Sept. Sept. 20th I start my marathon training with Gazelle's (MWSat) along with CF (T/TH) and I will add in a swim class (F). Starting in Nov. I will start all my Ironman training. I will hire a coach (already found one that I'm compatible with) and be part of an Ironman training group (T3) but I will also continue with Gazelle's until I run the Austin marathon in Feb. Starting in November - May my weeks will be filled with running, cycling and swimming with 1-2 CF workouts somewhere in there.

Since my contract is up with Central tomorrow I decided that this is a good time to jump into Woodward. This is going to workout with my time, schedule and financially.

4th Amendment Violating Mobil X-Ray Scanners Hit the Streets

As we warned at the beginning of the year, X-ray body scanners currently being used and abused in airports across the world are set to hit the streets as American Science & Engineering reveals that “more than 500 back scatter x-ray scanners mounted in vans that can be driven past neighboring vehicles to see their contents” have been sold to government agencies.

Hey, Got a Licence To Grow That Food?

The War on Food: Eggsactly What Is Going On Here

Liberation

2010-08-23T06:49:00.000-07:00

LIBERATOR

*To set free, as from oppression, confinement, or foreign control

*Liberation, the freeing of a place from a tyrannic regime.

This past week my brother Jeremy asked us coaches to come up with a mission statement or a sentence that told our purpose. Over the week I thought long and hard and came up with a word: Liberator

I had to separate myself from my coaching at the gym and all of our athletes and think of the big picture. Why was I put on this earth, what is my purpose given to me by the Creator.

It's no coincidence to me that I am here on this earth at this time in history. Not that I am the next Jesus Christ or anything, but people are hungry for knowledge and know that something is amiss. All my life I knew that I was going to be a leader of something and I believe that I am at the place I am supposed to be. More than ever people want to be liberated from lethargic boring lives. People were created to be free. Free from an inactive lifestyle, a mundane boring office job, from poisonous processed foods, and free from the television set's that decay and destroy the mind. Crossfit's the instrument, you are the player and I'm the drum major.

Not only am I here to help liberate you from your bondage, but I am fighting to lift chains off my own back. To me this goes way further that crossfit. I know some of you probably wonder why I post political articles at the bottom of my blog, and some who read them may think, man this guy's into weired stuff. I just want you to think outside the box. To liberate yourself from the mainstream and think maybe there is a different truth out there. I find myself seeking the truth all the time in all kinds of different places and I just happen to share them with all of you. I would like to think this blog is a place for you all to get a glimpse of my life from out side Crossfit Central and on a personal level. I can be brash, rude and obnoxious sometimes and from what I understand I have earned a interesting reputation from a lot of the athletes in the gym. Some of these things are what hold me back from becoming a level 10 coach and I MUST LIBERATE MYSELF from them! I am open to all and any opinions on how to do that.

And now on to some fitness!

This past Friday I needed to work on some Oly lifts and when for some heavy Clean & Jerks.

3x1 90% of my max lift

Which happen to be #255 at the time, so my three lifts where #230

After knocking thous three lifts out I thought hey let's go for a PR!

And I just happened to have my camera on hand.

So I loaded #260 on the bar and here are the results.

Not to shabby I thought. Then Elliot Schrock walked in and happened to ask me what I was doing and I let him know with a smile on my face that I just set a new C&J PR. He asked if I would like for him to shoot some video of me doing it again and I happily obliged him. But to make it interesting I added a little more weight to the bar and thought why not #265. Video footage coming soon.

I hope you boy's and girls are enjoying the new blog and look for more tabs at the top to be coming soon. I want to be at that level 10 coaching scale and all of your input will help me get there faster so don't be shy!

Dumbing Down Society Part 3: How to Reverse it's Effects

The first two parts of this series describes the negative effects that some commonly consumed chemicals have on the body and brain. This third and final part looks at some natural ways to keep the brain healthy and provides tips to rid the body of dangerous substances. In other words, how to fight back against the dumbing down of society!

We are what we eat!

2010-08-18T10:27:00.000-07:00

HFCS – the poison that promotes obesity and liver damage

Two new studies have added more reason for concern that high-fructose corn syrup causes significantly more harm to the body than its mere sugar content would suggest.

GMO Corn and How A Little-Known Supreme Court Case Could Kill Our Grandchildren

GMO corn is dramatically increasing our taxes ($3,975,606,299 in 2009 alone — that’s $12.86 for every man, woman, and child in the USA), as well as destroying the lives of farmers who try to fight it. But it’s far worse than that. It’s actually killing us as well.

Dumbing Down Society Part 2: Mercury in Foods and Vaccines

Even though mercury is known to degenerate brain neurons and disrupt the central nervous system, it is still found in processed foods and mandatory vaccines. In this second part of the series examining the intentional dumbing-down of society, this article will discuss the presence of mercury in common foods and vaccines.

Knowledge Is A Good Thing

2010-08-16T13:12:00.000-07:00

The cert. crew sweating it up post WOD.

So this past weekend, several other of the Central coaches and I had the privilege to attend a Crossfit Football Certification. Hands down without a doubt it was the best certification that I have ever attended. The knowledge of Head Coach John Welbourn and the other coaches assisting him with the cert. were by far the most experienced and informed coaches I have ever been around.

Myself and John Welbourn

Not only have these guys been around a plethora of crossfiters but they are sought out and recruited for their training experience by professional athletes from NFL Football, professional track, and professional swimmers alike. If you didn' t know, John Welbourn was a pro football player for 9 years with the Philadelphia Eagles and the Kansas City Chiefs. He participated in the 08 Crossfit Games and owns Crossfit Balboa in Newport Beach, California. I had the privilege of spending some time with John and picking is brain about his life in the NFL and coaching the football certs. He is top notch and has been around some of the most sought after doctors, nutritionist and trainers out there. Basically his life would be a wet dream for any crossfiter out there!

Coach Raphael Ruiz putting us through killer stretches

One of John's crew was Raphael Ruiz who owns 1441 S&C in Tampa, Florida. The wealth of experience and programing that he brings to the table is second to none. The insane stretching and warm ups this guy brought to the table was absolutely crazy and painful. He has worked with guys coming out of college prepping for the NFL combine and pro soccer players associated with MLS.

Let me just sum it up like this, this was the most legit experienced group of coaches I believe I have ever been around. I feel lucky to have been pushed, shouted at and taught by this group of people. I will take what I learned from these guys and implement it into my programing for you guys. Over the past year the wealth of knowledge that I have gained through the certs. that I have been through and implemented into my small group training and my Oly/Strength and Conditioning classes has made me excited. It has brought a passion to my training that I never thought possible and I am proud to be able to pass it on to you guy's and gals.

So, with all that said thanks to John, Raphael, Ben and Katy of the Crossfit Football crew for your hard work and leaving the friendly and not nearly as hot confines of southern California.

Central crew with the football crew. Typical Big Mike!

Dumbing Down Society Part 1: Foods, Beverages and Meds

Australian TV Exposes Fluoride as Poison

The not-so-secret fact that our water supplies are being poisoned by sodium fluoride was discussed on Australian TV. Here’s the video.

Guess where you fluoride comes from? China!

Much of the fluoride added to municipal water supplies across the United States is imported from China, and is contaminated with heavy metals, according to a warning by Bernard Miltenberger, president of the Pure Water Committee of Western Maryland.

Thought I Would Share

2010-08-11T12:18:00.000-07:00

First men's heat of the opening night.

So for some reason since coming back from the Crossfit Games I have been in a blogging funk. I really don't know why that is since I had been on such a role with them before we all left for Cali. I just don't know what to say for some reason. So with that said I thought I would just share a few pics from the Games.

Carey and Lindsey scaling the wall on the last workout of the Games.

I also thought some of you would enjoy a pic of myself and little baby Pierce since some of you haven't seen him in a while.

Baby Pierce and I kickin it at the Pub in Laguna.

Also wanted to think everyone that came out to the SicFit Austin Grand Opening this past Saturday! It was a blast and I hope everyone enjoyed themselves. Funny, as I'm typing this several things popped in my head to blog about. Look for a post tomorrow or Friday, Peace!

A Plea for Freedom

In the short term, we have to completely audit the Federal Reserve, shut it down, abolish the individual income tax by repealing the Sixteenth Amendment and let the people—rich or poor—keep their wages that they make. Enough of this “tax anyone making more money than me” nonsense.

The Greatest Speech for Humanity

Back With Vengeance!

2010-08-04T06:55:00.000-07:00

Ok, so I clearly have been slipping and have neglected my duties of posting pics and sharing my experiences with all of you. Since returning from the Games I have been slacking, but no more!! I am back on the ball and will resume posting on this blog and sharing with you all not only fitness and life but my weirdo political views as well.

With that said here is an announcement for you all:

Come one! Come all! SICFIT Austin will be celebrating our official grand opening Saturday, August 7th from 2pm-?pm at SICFIT Austin: 2156 Burnet Rd. Austin, TX 78756.

Invite your friends, family and fellow SICFITters and celebrate the start of a new era in strength and conditioning. We will have hot coals burning on the grill and plenty of space to meet and mingle with the community, so BYOB and get ready to sweat in the hot Texas heat… The only remedy?

BBQ and beer!

Hope you all can make it out and share in the excitement we all have for the new box!

Oxford professor calls for drugging water supply

Oxford professor Julian Savulescu says fluoridation demonstrates how populations of the future could be mass-medicated through pharmacological ‘cognitive enhancements’ added to the water supply.

New York Times and Other Media Pushing for Drugging Water Supply
Big Think, a website that interviews scientists and experts in various fields has begun a month-long series called, “Dangerous Ideas” and the first post features drugging the public water supply

Just Compete Baby!

2010-07-12T14:57:00.000-07:00

Inaugural Red and Black Competition

In lue of the Crossfit Games happening this coming weekend and the fact that SicFit Austin just had it's first Red and Black Challenge this past weekend, I wanted to challenge each and every one of our SicFit Austin athletes and Crossfit Central athletes to take advantage of the fact that we on occasions put on single day challenges. I think I have heard every excuse possible as to why you can't do it, but I'm going to call it how I see it. You're either intimidated or just plain chicken! Why? You come into the gym two to three days a week, and some of you four days a week and do excruciating training sessions. And if that isn't enough you have to be coached by me!

Carey on her way to a third place finish in 09 Crossfit Games

These challenges are a great way to compete and to test your own mental fortitude by ether equal or slightly better athletes. There is no way that you should feel intimidated or unable to compete at at least a competitive level. Even if you get smoked you can hold your head high and know that you went out there and did the best you could and left it all out there on the gym floor. And, when is the last time some of you stepped out and were involved in a competition of this caliber? That in and of itself is an accomplishment! You don't have to be like my sister in this middle pic competing in last years 09 Crossfit Games or like myself in a clean competition. Just get out there and test yourself and see what your made of. The only person judging you is you. So get out there and take advantage of the friendly but competitive competitions that we or any other Crossfit gym's put on.

Yours truly setting a PR in a clean competition this past March

So, like I said about the 10 Crossfit Games are happening this coming weekend and we a have a slew of athletes competing. The Games will be streamed online and there will be live updates happening throughout the weekend so support our individual athletes and our affiliate team. I will do the best I can to update my blog and post new pics as the Games are happening.

American Idolatry Intensifies as the Nation sinks into Depression

Programmed zombies get hysterical about basketball while their future is being destroyed

Addicted to the Warfare State

Which is the more serious threat to life, liberty and property: The illicit violence practiced by a handful of furtive armed drug smugglers in the Arizona desert, or the increasingly brazen militarization of U.S. law enforcement in the "war on drugs"?

Training For Power

2010-07-09T07:05:00.000-07:00

Karen on her way to a new clean PR!

You have your people that train to look good, your people that train for their sport and people that train to be strong and powerful just for the f@#k of it. I have the privilege of being around a group of people that have sought me out to be trained in the art of power. I know many of you have heard of our new SicFit Austin Gym and all the cool toys we have there. This group of people get to utilize huge tires, Olympic weightlifting platforms, sledge hammers, and lovely canvas bags full of gravel. Oh yes, and kegs (but not full of beer kegs)!

Working the hanging DB muscle snatch.

Over the past year I have grown as a coach and my knowledge of different training styles has vastly improved. Some of you may say that we aren't really even crossfiting. I don't time them so we aren't really keeping score. I just simply write a list of exercises that promote power and skill and tell them to have at it. I let them rest when they need and don't expect them to go 150 miles an hour but because of their crossfit back ground they now how to push it. And we are seeing great results! New PR's, new pant sizes and goals met. I am grateful that I have a group of willing athletes that let me absolutely obliterate them. IF you like what you see, IF you are looking for a new experience with your training contact me. I love seeing people exceed their expectations and blow their own minds with their gains. I would love to help.

This Saturday at the SicFit Austin Gym we are putting on a friendly little competition. The workouts will be announced that morning and they will be fun!!!! Come test your skills and let's get it on!!

You can register here at the SicFit Austin site but do it quick. Only 2o spots availible.

As the United States Collapses, Media Worships LeBron James

While LeBron announces his move to Miami, the mindless sports fans of America have essentially ignored larger problems.

A nation or civilization that continues to produce soft-minded men purchases its own spiritual death on the installment plan.
Martin Luther King, Jr.

Wake Up To Liberty!

2010-07-05T14:01:00.000-07:00

"Government big enough to supply everything you need is big enough to take everything you have. The course of history shows us that as a government grows, liberty decreases."
— Thomas Jefferson

"I predict future happiness for Americans, if they can prevent the government from wasting the labors of the people under the pretense of taking care of them."
— Thomas Jefferson

"I sincerely believe that banking establishments are more dangerous than standing armies, and that the principle of spending money to be paid by posterity, under the name of funding, is but swindling futurity on a large scale."
— Thomas Jefferson

"Occasionally the tree of Liberty must be watered with the blood of Patriots and Tyrants."
— Thomas Jefferson

Democracy... while it lasts is more bloody than either aristocracy or monarchy. Remember, democracy never lasts long. It soon wastes, exhausts, and murders itself. There is never a democracy that did not commit suicide.
John Adams

Great is the guilt of an unnecessary war.
John Adams

I hope everyone had a great Independence Day and stopped and thought about what a sacrifice our founders made in order for us to live in a great and free country. I hope you take the time to read two of my most favorite hero's quotes and watch the video of a modern day founder and listen to his words. Freedom is a precious thing and we must be informed and educated to what our elected men and women are doing with our government. Stand and be heared!

Athlete OF The Week

2010-07-02T08:44:00.000-07:00

Scott performing Lateral Lunges

Scott has been with me for a year and a half at Bridgepoint Boot Camp and has rarely missed a workout. He is dedicated, hard working and continuously gives it everything he's got. Since I started thinking about recognizing and doing these posts about the athletes I train; I have come to the conclusion that I am truly lucky and honored to be around so many amazing people and athletes, with Scott being one of them. Here is a quote from Scott about what role boot camp has played in his life.
My name is Scott Voelker, I am 26 years young and since I started a year and half ago I have lost 35 lbs. and I love my boot camp. I am in the 5:30am (MWF) Zachary Hell Boot Camp, so you know right off the bat I must be a little wrong in the head to endure that kind of pain that early in the morning. No, but seriously the first day I stepped into this shocking experience I puked my guts out and every day since I have grown stronger and more confident.
Boot camp is my chance to release, whether I have aggression or something on my mind, I can release it while being competitive with my fellow boot campers. I feel like each session is another challenge or task to overcome, and another chance to improve my speed and/or strength. I love going to my early morning class because it starts my day off with energy and allows me to be able to spend time with my wife and friends in the evenings. In closing boot camp has altered my life in a way that I can’t help but appreciate!

Much love Scott and it is pleasure having you in boot camp!

Plyo Push Up's

This month at Relentless Boot Camp we are recognizing boot campers that stand out and do an amazing job. We are also creating workouts in their honor. So Scott's workout is as followed:

Three rounds of
20 Over Head Squat Jumps
60 Total Yard Lateral Lunges Holding a Med ball Out in Front of You
50 PVC Pip Shoulder Press
20 Plyo Push Ups

Paleo-Libertarian Spirit
It makes you fit, and lifts the spirit too, says Saul Weiner.

Why Do We Do This?

2010-06-30T11:06:00.000-07:00

It hurts, but we love it and do it regardless!

So, I am going to share with y'all honestly what I have been pondering. I think it's more of a rhetorical question more than anything, but a serious question none the less. I'm not looking for your normal answer like, because I get fit, or because it pushes me. I am asking it because I have the athletes that show up every class or boot camp and get tremendous results and then I have the people that sign up every month and come maybe half the time and some even less than that. So why do you do this? Why sign up, come several times a month and not give it at least 80% effort? I guess I'm on my soap box here and I understand we all have busy lives but come on. You come ether two or three times a week for an hour or 45 minutes. You can't give that much time to your health and wellness and longevity to your life two or three times per week on a consistent basis? So why do this? Why set your self up for disappointment or failure? If your coming less than half the time in a month for your class you will not succeed. Get it together! I know it's summer, and I know you have vacations, but you're not gone all summer. You can make an effort to at least come to more than half your classes. Stop waisting your time and mine and get your ass to class! You have one life to live! Why not live it to your fullest, take your health seriously and come to class if you're signed up. You don't have to do it with us but do it. And if you are signed up and don't come to class or have no interest in going all out then just stop. Our gym is getting to the point where people are on a waiting list. If you don't want to make a better you then get out of the way for people who do! Well, I can assume this may hurt some of your feeling or offended some of you, but this is what has been on my mind and I just had to say it. Ether get on the bus or get off because the rest of us won't be slowed down! There, said it. I had to say and this is my place to let it off my chest. So let's just get to class and get it on!

Dollar Should Be Replaced As International Standard, U.N. Report Says
The dollar is an unreliable international currency and should be replaced by a more stable system, the United Nations Department of Economic and Social Affairs said in a report released Tuesday.

"We are on the verge of a global transformation. All we need is the right major crisis and the nations will accept the New World Order."
- David Rockefeller

Athlete of the Week

2010-06-23T06:51:00.000-07:00

Just want to say a few things before I share Cindy's story with all of you. Cindy has been coming to the 5:30AM T/Th Crossfit class since March of last year. She has been the most consistent and one of the hardest working people in the class. She does everything I ask of her and never complains and gives everything she's got despite being 7 months pregnant. She has made great strides since joining and hasn't slowed down. Here is a little more about her.
I am now just entering the 3rd trimester of my pregnancy -- 28 weeks (the 7th month) starts this Thursday. I am due on September 16. I started crossfitting in March 2009. I signed up for coach Zachary's class after trying out a free workout with his sister Carey. I was hooked after that workout, but I had no idea what was in store for me when I joined the class. It started out rough, but after 6 weeks, I finally fell into a groove and I started to notice I was stronger, faster and leaner. I used to only be able to do jumping pull ups -- now I'm easily kipping with a band. I used to hate running, and I could barely run 1/2 a mile. Before I got pregnant, I was running 5 miles with no trouble. I also re-assessed my nutrition, and within months of joining CC, I stopped being a vegetarian and slowly started turning to a primal/paleo diet. That's when I noticed the biggest difference in my body. Between diet and Crossfit, I dropped 10 pounds in 6 weeks without even trying! I'm still mostly paleo, and I think that's helping me keep the pregnancy weight gain under control. I gained 40 pounds in the first 6 months of my first pregnancy 4 years ago -- it was kind of out of control and my doctor sent me to a nutritionist. This time, I've so far gained 12, and I'm not trying to "diet" or anything. I think best things that Crossfit has done for me are mental.I used to think I was weak. I used to ask my husband to lift heavy things around the house. I used to shun anything heavier than 5 pound weights because I thought I'll NEVER be strong enough and I don't want to be bulky. Now I know I can be strong, and I love feeling strong. I also benefit from surrounding myself with a community of people who believe in themselves and believe in me. There's nothing like the support I get in that 5:30am class, from the coach and my classmates. And it didn't just start when I got pregnant. Having a group of people cheer you on is incredible motivation to push yourself to do the best you can do and be the best you can be.
Thanks Cindy, it is a pleasure to coach you and play a small role in your success and transforming your life. Keep up the good work!

Is U.S. Now On Slippery Slope To Tyranny?
In our times, American democracy is being dismantled, piece by piece, before our very eyes by the current administration in Washington, and few people seem to be concerned about it.

Strength Coaches Doing Heavy Lifting
Strength coaches are the new coaching rock stars of college football.

Getting Better Everyday!

2010-06-21T14:26:00.000-07:00

For the past two weeks some of the coaches and members of the Affiliate Team have started following James Fitzgerald's (OPT) Big Dogs Training, which is set up to prepare Crossfit athletes for the 2011 Crossfit Games. If you aren't familiar with OPT you should check out his site and do a little research on him. His programing is meticulously put together and he is also a legend inside the world of Crossfit.

Since starting his programming my body has been absolutely obliterated in one of the best ways possible. The workouts thus far have been focused mainly on strength training with a ton of Olympic weightlifting, which happens to be one of my favorite things, and some wicked met cons that are exactly what I need.

So, with the addition of the speed training I've been doing over the past two months (of which I have lost six pounds since starting) and OPT's Big Dog Training, I can only imagine where I am going to be over the next eight months to a year. Although I really have no aspirations of competing in the Crossfit Games as an individual, I would love to be on he Affiliate team next year. So, with that said I'll keep you guy's and gals posted on how things are going.

FCC's Stealth Plan to Censor Internet Content:
In order to control the internet and do so without much notice, the FCC has rolled a censorship plan into its Net Neutrality scheme. Under the fallacious rubric of “consumer protection,” the FCC is calling for the regulation of television and internet broadband.

"A wise and frugal government, which shall leave men free to regulate their own pursuits of industry and improvement, and shall not take from the mouth of labor the bread it has earned - this is the sum of good government. "
Thomas Jefferson

Just A Friendly Reminder

2010-06-18T09:38:00.000-07:00

Just want to remind everyone that it's hot outside. Oh.......you new that already. Well think about this, on average, you lose about one liter (about 34 ounces) of fluid per hour of exercise. Extreme heat and humidity can raise that amount to three liters in one hour. I bet some of you barley even drink that much water in a day. Also, think about this, it's the weekend and you are bbqing with the crew. How much water will you be drinking that day? Not much unless you actively think about it. Some of you will be pounding beer or another adult beverage of your choice. So....what you do on Saturday or lack there of will affect what your workout will look like on Monday. Especially if it's during the hottest part of the day and outside. Trust me, I speak from experience. So with all that said, drink plenty of water not just the day of but days before the WOD or boot camp. It will save you from cramps or possibly worse.

Can Obama Shut Down the Internet
Is cyberspace about to get censored?

Athlete Of The Week

2010-06-16T06:49:00.000-07:00

This past Monday SicFit Austin bad ass Lory set a new clean PR (personal record) for her self at #110. She was oh so close to #115 but her front squat keep it away. I have nothing but good and great things to say about Lory. I have coached her now for close to six months and she never complains, always shows up, and works her tail off! She has dedicated herself to learning the Olympic weightlifting lifts and gaining strength and she is well on her way to achieving her goals. One goal is to be able to join the Garage Gym as RX class which requires all the workouts to be done as prescribed. In other words no scaling! She is well on her way. Keep up the good work Lory!

Olympic Lifting Rules!!

2010-06-14T14:01:00.000-07:00

Jess working on snatch progression.

This past weekend a group of motivated and awesome individuals got to get together at the new SicFit Austin gym for some Olympic weightlifting. Myself and Coach Big Mike put a group of 21 Crossfiters through the snatch progression and the clean and jerk. We had a great time and much needed practice was dealt out. The SicFit Austin gym offers three class times two days a week for Olympic weightlifting and strength biased training. If you have any questions about the classes and what they in tell please don't hesitate to email me at zacharythiel@sicfitaustin.com

Congressman Assaults Student On Washington Side Walk

Everyone Needs A Coach (Even Coaches)

2010-06-10T15:05:00.000-07:00

Coach Nate putting Carey and I to work!

For the past two months my big sis Carey and I have sought the expertise of speed coach Nate Turner to help program and kick our everliving butts into shape. Carey for the 10' Games, and for me, well let's just say there are many things I need to work on to become a better athlete and a better coach. Speed training being one of them. When you have another set of eyes and opinions to counter your own I think it helps humble you and helps you to see things about your training in a different light. It's also nice for someone else to do the programing and thinking for you for a change. One other thing it does for me as a coach is that it gives me ideas for new things to bring to the table for my athletes. To keep things fresh so to speak.

Relentless bootcamp coach Stacey Lashley letting me put her through the grind twice a week.

I think it also speaks volumes about a coach who can be humble enough to admit that they don't know everything about fitness and certain aspects of training. You have to be willing to give the keys to another coach for their own style of personal training. I have had the privilege to be coached by fantastic coaches and to coach fantastic coaches. It keeps things fresh and there is someone there to help push you and to hold you to an expectation. It also seems like if a good coach is coaching you they always know just how far to push you, when to call you back and when to not push it quite so hard. If I hadn't had another coach that I respected tell me that, I would have continued training myself the way that I was and would have continued to be constantly been injured. So a personal coach can do more for you than just help you get into shape, they can also save you from a therapist and constant nagging injuries.

Coach Zack Evan-Esh, great man a great coach

Food Depopulation: Monsanto's Monopoly
This article is intended as a brief sketch to explore the expanse of the roots of Monsanto & understand the machinery of a monopoly.

Can we eat to starve cancer?

2010-06-08T10:14:00.000-07:00

Do you believe that food can heal you and prevent disease? I do.

William Li presents a new way to think about treating cancer and other diseases: anti-angiogenesis, preventing the growth of blood vessels that feed a tumor. The crucial first (and best) step: Eating cancer-fighting foods that cut off the supply lines and beat cancer at its own game.

Evidence Points To BP Oil Spill False Flag

- Sales of shares and stocks in days and weeks beforehand
- Halliburton link, acquisition of cleanup company days before explosion

Our Home, Our Fortress

2010-06-07T08:48:00.000-07:00

We have built our fortress with sweat and blood. We have fortified its walls with tools of strength and skill. Those who enter these walls do so with the knowledge that nothing will be gained without pain and sacrifice. Those who leave it leave with the knowledge that they are one step closer to reaching their full human potential. We have gathered but a small tribe of willing individuals who dare to eschew the normal thought and practices of an ordinary life, and we continue to seek more who are of the same warrior mentality.

“Without Knowledge, Skill cannot be focused. Without Skill, Strength cannot be brought to bear and without Strength, Knowledge may not be applied.” - Alexander the Great’s Chief Physician

***SICFIT Austin’s first Olympic Lifting Seminar will be held this Saturday, June 12th from 9:00 – 10:30 AM at SICFIT Austin, 5126 Burnet Road. There are only a handful of spots left — sign up here before the seminar is SOLD OUT.***

How Israeli Propaganda Shaped U.S. Media Coverage of the Flotilla Attack

They detained the flotilla passengers and barred the media from speaking with them, thus, as The NYT put it, "refusing to permit journalists access to witnesses who might contradict Israel's version of events."

Fresh Produce!!

2010-06-04T08:52:00.000-07:00

We are starting to get some good stuff out of our garden! Once all the hard work is done we get to sit back, water and weed a little and enjoy the fruits of our labor!
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"Responsibility starts with the willingness to deal with a situation from and with the point of view, whether realized at the moment or not, that you are the source of what you are, what you do and what you have." Werner Erhard from The Slight Edge

I Believe

2010-06-03T09:25:00.000-07:00

This video encapsulates why I believe Crossfit Central has become what it has become. We believe and that is what is at the forefront of what we promote about ourselves and our gym. Enjoy!

The "Vaccine Shock" of the Year

This meeting produced amazing revelations that have profound and important implications for the whole concept of vaccination and vaccine safety that you need to know about.

Congratulations!

2010-06-01T14:29:00.000-07:00

What an exciting, hot, fun past weekend it was at Hell's Half Acre! I must say there is a change of the guard happening in the world of Crossfit, and there are some beasts out there that are going to take the Crossfit world by storm. I saw former NFL athletes, former college athletes and some familiar athletes alike going at it like their life depended on it. I can't wait to go to Carson, CA. in July to watch the Games! I want to give a shout out to two of our bad ass girls Jen Cardella, and Jessica Sharrat for their outstanding efforts and third and fourth place finishes respectively. And also a big shout out to our affiliate team who dominated the field and finished a strong first place. I also can't forget all the guys that competed and continuously perform with class even in the face of some rowdy and less than friendly fans. It is a pleasure and a privilege to coach along side and train with some of the best athletes and coaches in the business. Thank you Crossfit Central and congratulations!

Kagan Nomination Advances Obama Totalitarian Agenda:

While the Constitution says “Congress shall make no law . . . abridging the freedom of speech or of the press,” Kagan says Congress can make such a law, provided its motives are pure.

Must Get Faster

2010-05-26T13:49:00.000-07:00

Over the past month my lovely sister (Carey Kepler) and I have been meeting with uber speed coach Nate Turner of Sport/Speed Training. We don't touch weights except for the occasional tire or kettle bell for a warm up but Nate always manages to find a new spot on my body to make sore. I think to myself....why are you doing this? Deep down I want to be the best crossfiter I can be. I want to have no regrets and know that I did everything in my power to be the best that I could be at this point in my life. I think back to when I was in high school and the chances I had to be better and more competitive in my sports. It won't be like that again. I may not be the best athlete or crossfiter, but I will be able to say to myself sometime down the road when I'm an old guy that I did everything in my power to be the best that I could at my sport at this time. No Regrets! I will get faster! No! I am faster! I will not rest! No! I do not rest! You better just stay outta my way!

I'm about to smoke Carey

25 Questions To Ask Anyone Who Is Delusional Enough To Believe That This Economic Recovery Is Real:
"If you listen to the mainstream media long enough, you just might be tempted to believe that the United States has emerged from the recession and is now in the middle of a full-fledged economic recovery."

Must Get Stronger

2010-05-24T10:52:00.000-07:00

For the past two month's Karen, Lory, and Andrew have been meeting with me once a week to work on strength, conditioning, skill work and on Olympic weightlifting. With the addition of the new SicFit gym I have exclusively moved all my small group and PT athletes into the ever evolving SicFit facility. Why does this matter you ask? Well....let me tell you. It's small, exclusive and I have access to Oly platforms and many other toy's. Oh...and it's bad ass! I had considered not doing the three on one trainings any longer but have found that I love it. I love getting to know the athletes, bonding and watching the progress all of you make right before my eyes. And with the new addition of the SicFit gym my training has gone to new levels. I have recently acquired my UnderGround Strength mentorship and have tweaked and modified my training abilities and love passing it on to you, the athlete.

With all that said, I am asking you the athlete how much you want to grow in your fitness and your ability? Do you want to see how far you can push it, gain strength and get stronger? I'm looking for three athletes that want these things. That want to improve, that want to get stronger and are willing to put themselves to the test. Are you that athlete? If so contact me at zacharythiel@crossfitcentral.com This is exclusively to the athlete that wants to improve and get stronger. So please don't contact unless you are willing to take it to the next level.

Pyongyang sees US role in Cheonan sinking
"James Bond Theories Arise in Korean Ship Sinking"

Throw Down!

2010-05-19T08:03:00.000-07:00

5:30AM Bridgepoint Boot Camp

The 5:30AM Bridgepoint boot camp gets the chance to experience the garage style workouts only when we inclement weather. But on June 19th they will get the chance to do on a nice mid morning weekend day! I hope everyone comes out and represent Relentless Boot Camps at the Garage Gym ThrowDown! Let's let the other Austin boot camps know who's boss!

GARAGE GYM THROWDOWN
9:00-11:00am @ LCRA Parking Garage on Lake Austin Blvd.
Fun & Challenging Partner Throw Down scaled to ALL fitness levels
Limited to only 50 teams
Open to the public
Current CrossFit Central clients get half off ($50) of the registration price!
Partner workout will include medicine ball exercises, kettlebells, running, partner assisted exercises, and body weight movements
Top 3 places win prizes
Coed, All Male, or All Female teams allowed
Vendors: Snap Kitchen, Daily Juice
DJ to provide music
Reserved spot at Abel's on the Lake following the competition from 11:30-2:00pm
Are you ready to throwdown and show how fit your training program is compared to others? Register HERE.

LifeLock CEO's Identity Stolen 13 Times: http://republicbroadcasting.org/?p=8601

SicFit!

2010-05-17T10:34:00.000-07:00

The SicFit Austin gym is rockin and we have a lot of fun things to play with. The coolest thing about the gym is that it's brand new. You can feel it's new and that it's at it's beginning stages. I know the gym is on the verge of blowing up, but have know fear. It will be keep small and have a certain in your face, let's get it on attitude. So no huge classes and nothing but hard core Olympic weightlifting and strength training to boot! More classes to be added soon, but I do want to make one thing real clear! The gym will feel fast! If you have any questions, don't hessitate to get a hold of me via email or call any time 806-441-4115.

Interesting video to watch. MELTUP – 'The Beginning Of US Currency Crisis And
Hyperinflation', The Viral Video Leave a comment if you want.

SPAAAAAAAAARTANS!!!

2010-05-12T15:08:00.000-07:00

This was the first of the seven week Spartan Challenge and I am pumped about my team! We are going to kick some ass. Log your food every day, do your extra workouts (even when you don't feel like it) and read your goals every day. Hell, read them several times every day and even say them out loud. Make them your reality! I can't wait to see the gains that everyone will accomplish, good luck everyone!!

Back To Basics

2010-05-10T09:14:00.000-07:00

First, let me apologize for the lack of blogging here recently. Could make excuses, but just plainly I've been lazy. Just had to get that out of the way. So two weeks ago a crew of Central coaches traveled to Dirty Jersey to train with the one and only Zach Evan-Esh. Zach is one cool dude even for a Yankee! He is the owner of Underground Strength and it is bad ass. He coaches junior high to college athletes and has them working like machines. I got to watch his athletes train and it is not stop movement from the word go! I learned much and have been implementing much of what I learned into my own training. If you were to walk in to Zach's gym you would think, this isn't crossfit. I want to break it to many of you that there are other ways to train yourselves besides just straight crossfit. There was old school dumbbells, kettle bells, ropes, prowlers and sleds and we used them all. It was a blast! Oh, and there were no bumper plates, go figure. In a word many of you have been hearing lately it was SIC! Look for it to be implemented in a new gym many of have also been hearing about soon!

Food Labels Series Recap

2010-04-26T11:41:00.000-07:00

I have learned a LOT about food during my research on food labeling, which could probably go on forever! It really reemphasized what I already knew, see Food Inc., and reminded me that although I take care of my body physically, what I put in my body is just as important. You may say, Yes, but where do you get all of this pastured, grass-fed, organic, good for you food?? It may be easier than you think!

This is our buddy Lance from the Triangle Farmers Market. His family owns Richardson Farms and they sell grass-fed beef, pastured chickens and eggs and all kinds of pastured pork products. You can buy one thing at a time or buy in bulk. You can even fill out an order form and he will have it ready for you at one of the Farmer's markets they go to!

Family fun at the Triangle!

Even if you can't make it to one of the farmer's markets, there are lots of places around town that you can get this kind of stuff like Natural Grocer on Guadalupe or order online and have it shipped strait to your home.

Spring Gardening

2010-04-26T11:33:00.000-07:00

Garden is Growing! Tomatoes and eggplant are blowing up, and peppers are about to start producing! We've even got a cantaloupe plant sprouting in the corner of the garden.

Rosemary, Basil, Thai Basil, Mint and Oregano.

Summer is coming FAST and if you are looking for something new and different or if you want to gain strength SICFIT Austin gym is beginning olympic weightlifting classes in May!!

Monday/Wednesday 6:45am

Monday/Wednesday 5:15pm

Monday/Wednesday 6:15pm

*Each Class Time is Limited to only 10 People

2nd Annual Hooverball Tournament & BBQ

2010-04-21T14:22:00.000-07:00

Get your game face on! CrossFit Central is hosting the 2nd Annual Hooverball Tournament & BBQ on April 23rd. This year it will be at Jack & Adams and will be pot luck style! Bring your family and friends this is a kid friendly event. Central will take care of the grill & condiments - bring a side dish with you to share with the group. We look forward to seeing you there!

2nd Annual Hooverball & BBQ Friday, April 23rd
6-9pm @ Jack and Adam's on Barton Springs Rd.
Bring a Side Dish to Share & BYOB!

There will be tons of cool raffle prizes to win at the Hooverball tournament!

Food Labels Series

2010-04-19T10:49:00.000-07:00

Part 3: Poultry and Egg Labeling

"Pastured" =

I think that pastured is a new term used to try to get away from the other labels of "free-range" and "cage free" because these terms are used so loosely in large scale companies.
Out in the pasture/field to scratch the ground and eat the grass and bugs.
Laying hens are put in mobile egg laying coops that are rotated to different areas to get fresh grass.
Eggs have more Vitamin A, E, Beta Carotene, Omega 3's and less cholesterol and saturated fat.

"Egg Mobile" from Richardson Farms near Austin

You may come to Richardson Farms to visit and select your meat or see us at the various Farmers Markets we attend weekly!

We currently attend the following Farmers Markets:

Wednesdays: Austin Farmer's Market - Triangle (4 - 8pm)

Saturdays: SFC's Farmers Market at Sunset Valley (9 - 1pm), and the Barton Creek Farmer's Market (9-1pm).

"Organic" =

The hens or their feed cannot be treated with antibiotics, hormones, pesticides or herbicides.
Cage free in a barn or a warehouse.
Have to have access to the outdoors, but the USDA does not specify the quality or size of the outside range or the duration of time the are allowed to be outside.

*Hormones are not allowed in raising poultry or hogs, therefore when "hormone free" is put on the package it is just a way to make you think it is somehow a healthier choice.

"Free-Range" =

Have to have access to the outdoors, but the USDA does not specify the quality or size of the outside range or the duration of time the are allowed to be outside.
No regulations on environmental quality, the number of birds or how much space per bird.
From what I have read most of these chickens are raised conventionally: cramped living spaces, fed industrial feed without live protein or grass and bred to grow bigger and faster which discourages them from moving around too much anyway.

"Cage-Free"=

Conventionally raised except they are not put into cages, which is much better than a caged bird, but they still don't have access to the outdoors and are very crowded in most cases.

Cage Free Chickens

Conventional Chickens =

Some of the most intensely confined animals in Ag.
No access to the outdoors.
Fed industrial feed.
Bred to get bigger faster.

The next few paragraphs come from an article that I found. Sadly, I believe that most of what it claims is true. To read the rest of the article click here.

More than 90% of chickens and eggs are produced on factory farms in the USA. Chickens are either penned up in tiny cages, unable to move (this is common for egg-laying hens) or are placed in huge pens with thousands of other chickens. Regardless of their cage, factory-farmed chickens have little to no room to move, and dead and dying birds can be found throughout the pens or cages. The chickens also have to face intense heat.

Chickens are fed an unnatural diet that contains poultry and other animal products. Their feed contains bones, feathers, blood, offal, manure, grease, fishmeal, and diseased animal parts. Chicken feed contains things that have been banned for cows and humans, and include diseased rendered animals, roadkill and waste. Most producers of poultry feed, such as Perdue, refuse to reveal the composition of the feed.

Broiler chickens (common meat chickens) grow very quickly, thanks to advances in breeding. These chickens are no longer the natural birds we once chased after on family farms: they are hybrids made from various types of chickens genetically bread for fatter breasts and resistance to disease. While it used to take 90 days for a chicken to make its weight for slaughter, chickens of today are ready in a mere 35 days. Not only is the time to grow a chicken reduced by more than half, but the amount of food they require has also been lessened, thanks to genetic engineering. In the 1950Ã•s chickens were fed three pounds of grain, but now they need only 1.7 pounds of feed for every pound of meat! These changes produce overgrown, unhealthy chickens, as they are forced to put on too much body weight in too short of an amount of time for their skeleton to support the weight. Because the skeletal system grows at its natural pace, it becomes soft and malleable under the enormous pressure put on it by the chickens size.

SICFIT Gym Is Here!

2010-04-17T05:35:00.000-07:00

The new SICFIT Austin gym is here and just nearly ready to role. As many of you know I enjoy throwing around heavy weight and have a passion for Olympic weightlifting. It is going to be a pleasure and a new experience to be coaching an Olympic weightlifting and strength and conditioning class. The new classes begin May 3rd and a lot of excitement is already being generated by the new gym. So if you want to increase strength and power, and not to mention honing in on your Olympic lifts I wouldn't hesitate signing up. The classes are limited to ten and will fill fast. If you have any questions you can reach me at zacharythiel@sicfitaustin.com

(Platforms ready and waiting to be used)

Food Labels Series

2010-04-13T11:52:00.000-07:00

Part 2: Beef Labeling

"Grass-Fed Beef" =

Animals live their whole lives in the pasture grazing usually on a rotating schedule.
Although the USDA does have "grass fed marketing claims standards" it does not state if the beef are or aren't allowed to be given growth hormones or antibiotics. I think that this is probably because that would be pretty much an oxymoron when it comes to how these cattle are raised. Also, because they are fed what they are supposed to eat they do not need antibiotics to keep them well.
From US Wellness Meats, "Our meat is a rich source of this healthy fat because our animals spend their lives eating the green forage plants that are naturally rich in omega-3s themselves. Just by eating their natural diet, our cattle absorb these valuable fats and then pass the nutrition on to you. The result is beef that has nearly 60% more omega-3s than beef from cows that have been raised on a low-omega-3 grain diet."
Rich in Vitamins A, E and conjugated linoleic acid or CLA.

"Organic Beef" =

Access to pasture, clean living standards and generally good living conditions.
No use of hormones, antibiotics or parasiticides.
Organic beef are fed, "agricultural products, including pasture and forage, that are organically produced and, if applicable, organically handled", which can include grains such as corn, milo, wheat and soybean meal.
High omega 6 to 3 ratio 20:1, not good!

"Natural Beef" =

Products that contain no artificial ingredients, added color and are minimally processed after slaughter.
The product can contain no preservatives.
Fed a diet of grains = High omega 6 to 3 ratio 20:1, not good!
The USDA has NO specific restriction on management practices during the life of the animal.Therefore, they may or may not use hormones or antibiotics, and live in high density feed lots. I would be willing to bet that most do employ these tactics because of their cost efficiency.

"Never-Ever Beef" =

No Antibiotics allowed.
No Hormones allowed.
No Animal By-products allowed.
Treated cattle must be uniquely identified.
Grain fed = High omega 6 to 3 ratio 20:1, not good!
Mostly finished on grain in high density feed lots.

"Beef" =

Live in high density feed lots.
Grain fed.
Fed a steady drip of antibiotics to fight of disease because of their living conditions and their unnatural diet.
Given growth hormones to speed the time to slaughter.
Use of additives and preservatives while processing.
20:1 omega 6 to 3!

From PubMed.gov: Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ratio, as is found in today's Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects.

Food Labels Series

2010-04-11T08:56:00.000-07:00

Part 1: Organic Labeling of Raw, Fresh and Processed Products

I didn't realize until I started researching food labeling how far down a rabbit hole I would go, so I am going to do a series about it. This is the first part of the series and it is about the USDA regulates food labels as "organic".

From the Electronic Code of Federal Regulations:
Any agricultural product that is sold, labeled, or represented as “100 percent organic,” “organic,” or “made with organic (specified ingredients or food group(s))” must be:

(a) Produced in accordance with the requirements specified in §205.101 or §§205.202 through 205.207 or §§205.236 through 205.239 and all other applicable requirements of part 205; and

(b) Handled in accordance with the requirements specified in §205.101 or §§205.270 through 205.272 and all other applicable requirements of this part 205.

Wow, that is intimidating...Here is a small portion of the huge amount of rules and regulations dealing with organic labeling.

What does "certified" organic mean?
Certified organic refers to agricultural products that have been grown and processed according to uniform standards, verified by independent state or private organizations accredited by the USDA. All products sold as "organic" must be certified. Certification includes annual submission of an organic system plan and inspection of farm fields and processing facilities. Inspectors verify that organic practices such as long-term soil management, buffering between organic farms and neighboring conventional farms, and recordkeeping are being followed. Processing inspections include review of the facility's cleaning and pest control methods, ingredient transportation and storage, and recordkeeping and audit control. Organic foods are minimally processed to maintain the integrity of food without artificial ingredients or preservatives. Certified organic requires the rejection of synthetic agrochemicals, irradiation and genetically engineered foods or ingredients.

All labels dealing with the term "organic" are based on percentage.

Agricultural Product Labels:

"100% organic" = all of the ingredients except salt and water, including the processing aids.
"organic" = 95% organic ingredients except salt and water. 5% of non organic ingredients have to be approved and on the "National List" of approved foods.

Processed Foods Product Labels:

"made with organic ingredients" = 70% of ingredients are organic and you can list up to 3 organic ingredients on the package. For instance, on a product it would say, "made with organic apples, strawberries and peaches".
products made with less than 70% organic ingredients cannot display the words organic on the front of the package, but can put which are organic on the back or the sides of the package.

Products labeled "natural" and "all-natural":

This is from here, and is talking about the labeling on a package of 100% natural granola.

The ingredients are listed in order of decreasing weight in the product. From this, we know that the weight of the raisins is more than the weight of the vegetable oil, and that the weight of the oil is more than the weight of the almonds. Looking carefully, we notice that the "vegetable oil" consists of "partially hydrogenated cottonseed and/or soybean oil". Partially hydrogenated oil is only produced artificially at high temperatures with metal catalysts in chemical plants, which means that it is not natural at all. Hydrogenation fundamentally degrades the nutritional properties of natural vegetable oils and creates trans fats that cause cardiovascular diseases. The claim in the front of the box of "100% Natural" is clearly a misrepresentation of the contents. This labeling problem has arisen because the Food and Drug Administration has not considered what can be labeled as "natural", and the law requiring manufacturers to list the ingredients of a food product does not require the rest of the information on the package to reflect the actual contents.

Clearly, labeling of what companies consider "all natural" products have a lot more loop holes than labeling organic products. Therefore, be knowledgeable of labels and look closely at the food you buy.

Bring a Friend to Boot Camp in April

2010-04-07T08:57:00.000-07:00

5:00pm LCRA Boot Camp Warming Up

I know you have friends who are curious about what a Relentless Boot Camp is all about and how you have started looking and feeling so great. Well, April is bring a friend to boot camp month! Whoever brings or refers the most friends to a Relentless Boot Camp this month gets a FREE month of boot camp!!! Pretty sweet deal!

Updates!

2010-03-31T16:57:00.000-07:00

Since last time, I have gotten a little bit more done on the garden. I planted okra, three kinds of tomatoes, eggplant, squash and bell peppers. More to come soon, i've got 4 rows to fill up!

Pierce was one month old this past Sunday, that is crazy! He is changing every day and packing on the pounds!

Making Gains

2010-03-30T12:43:00.000-07:00

(125 kilo clean, new PR)

This past weekend Hyde Park Gym had a clean contest and tire flipping contest. It was an absolute blast testing myself against other crossfiters and people that do nothing but Olympic strength training. I set a PR for cleans at 125 kilos (275.5lbs) and flipped the 630lbs tractor tire 3 times. First time to flip a tire, so I wasn't too disappointed. I will say this, Olympic weightlifting has got to be my favorite type of lifting to do and has got to be one of my favorite things to coach. I just wish I would have found it when I was twenty years old.
Many of you may or may not know I am doing three on one Olympic weightlifting and strength specific training once a week for eight week sessions. The next session will begin in four weeks. If you are interested in joining the group or have any questions please email me at zacharythiel@crossfitcentral.com

Back to my roots!

2010-03-24T15:10:00.000-07:00

Some of you may or may not know that I grew up in Lubbock working on my dad's produce farm. Sunburst Farms has been in business for over 35 years and I have to say I have a love hate relationship with it.

The farming we did in Lubbock was done an a large scale, and I was on the tractor a lot of the time. We produce yellow squash, zucchini, black eyes, etc., as well as cotton. Our produce is shipped all over Texas and surrounding areas.

(standing in a field of black eye peas)

I think it's time to get back on the love side of farming, on a much smaller scale, and remember all of the things that I enjoy about it. Can't wait to get planting!

Dedicated

2010-03-20T16:47:00.000-07:00

Dave and Deb celebrated their two year boot camp anniversary this past January and are still going strong! The two of them have been married for over twenty years and decided they needed to get into shape together, and that's when they came into my life. Dave is one of the top dogs in boot camp and continuously raises the bar for everyone and Deb is constantly improving and pushing herself to new heights. It has been a pleasure to watch the two of them grow in their physical fitness journey and to get to know them as friends as well. Congratulations Dave and Deb!

For many of you that don't know I coach boot camp four days a week in west and central Austin. It is where I got my coaching start and have grown to love and enjoy it greatly. It allows me to be creative in the many ways I enjoy kicking peoples butts into shape and has also allowed me to meet many wonderful, hard working and dedicated people.
Many of the people I coach at Central ask what boot camp is all about, so I will try to explain a little, IT'S TOUGH! We start with the universal warm all of our boot camper and gym athletes do with a few different twists. And then the fun stuff starts! Boot camps are an hour long and a least 50 minutes of it are non stop body weight movements along with med ball work, sprints and stairs thrown in the mix. If you want to get into tri shape, marathon shape or duathlon shape this is the training for you. Many of my boot camp athletes participate in these sports and use Relentless boot camps as their training method. So, I think that should tell you something right there. If you want to try one of my fun and challenging boot camps, or any one of our boot camp's visit www.relentlessbootcamp.com for more info.

Sectionals 2010

2010-03-15T10:11:00.000-07:00

The 2010 Sectionals have come and passed. Not only am I sore, humbled, and sunburned, but I also feel incredibly privileged when I think about the coaches that I am surrounded by and the clients that I have the privilege to coach; it is almost overwhelming. The sectionals went very smoothly and without any snafu, from what I could tell, so major props to all the hard work and long hours by the folks that put it on. What I learned about myself is to the point and very simple. If I want to be a competitive crossfiter I must be more conditioned and put away any pain that I let slow me down. If there are a few things I have learned in my four and a half years as a crossfiter, it is suck it up, have no fear and have FUN! I watch people walk around all tense and not having an ounce of fun and wound up so tight they could explode. I understand wanting to win, but man, if you can't enjoy the comradery and the competitive atmosphere then there is simply something wrong with you. I think I have the having fun part down, now it's time to take advantage of the fact that I have some of the fittest people around me and use them for there knowledge and input. Even coaches need coaches. With all this said, I will have laser beam focus on the affiliate team and my quest to be not only apart of the team, but also a team leader. If I want that for myself I must be better at my sport and lead by example. So in a sense, I'm calling myself out. It's time to put up or shut up. With all this said, thanks for all the supporters and to the people that put on the event. And a special thanks to Carey and Jeremy for there hard work and dedication to putting on the best event in the country!

Ahhhhhh Hydration

2010-03-10T14:54:00.000-08:00

Did you know that our bodies are about 60% water? Do you drink enough water during the day? Studies say that you should drink 2-4 liters a day depending on your size. That is half to a whole gallon of water a day!

Here are some facts on what drinking more water can do for your health:

Prevents overheating and cramping during wod's
Curbs hunger- many times hunger pains are caused by dehydration
Increases energy
Reduces joint pain
Aids in flushing toxins out of your body
Prevents constipation and helps in digestion
Reduces your risks of headaches, gall stones, some types of cancer and many other things!

Buy a water bottle or refill your water glass from a gallon jug to keep track of how much water you drink. You may be surprised at the results. Another good resource for when you just want something different is coconut water! Mmmmmm one of my faves! Coconut water is an isotonic drink, which means it naturally contains the electrolytes your body needs to hydrate itself. With the summer heat around the corner this is going to be essential for all of us at CrossFit Central!

Great Success!

2010-03-08T06:26:00.000-08:00

I Am Crossfit is officially over! But I have to officially give a BIG congratulations to James who took the challenge by the horns and absolutely slaughtered it. In eight weeks James managed to lose 5.8% Body Fat, 11.2 Inches, and 20.6 Pounds! He finished the WOD in 10:10! His previous attempt was a DNF with a 12 min cut off! James religiously logged his food, did the extra WOD's and then some. So congratulations James on a job well done. And I also want to say congratulations to all of my team. Everyone lost a percentage of body fat and everybody took time off of the I Am workout. It was a pleasure working with my whole team! Everyone took the challenge seriously and overcame everyday life to get their food logs to me as well as made it to the extra workouts we did on the weekends. Thanks guys for doing this and thanks Crossfit Central for putting on such a great event!

(James getting his jump on during one of our Sunday morning team workout's)

Spring Gardening

2010-03-05T07:38:00.000-08:00

There is nothing better than getting to go out to your backyard to gather up dinner. This spring I decided to try my hand at some small scale farming. I grew up farming produce on a large scale with my dad, but this is quite different.
One of the great perks of having a garden is the freshness factor. Did you know that many of the fruits and vegtables that you and I eat travel thousands of miles to get to us. Plants are alive and when we get to eat them before they are old and dead we get the most out of the nutrition they can provide. I will keep y'all updated as things progress and we can really see if I have a green thumb!
Just another tip, if you don't have a garden the best way to get the freshest food is to eat foods that are in season and less likely to have traveled a long way to get to get to the grocery store.

It's A Boy!

2010-03-01T09:09:00.000-08:00

Just wanted to say thank you to all of the good vibes and love every one is send to Ashley and I. Pierce Uzzell Thiel was born yesterday at 5:50pm and weights 7lbs 10oz and is a staggering 20inches long. Ashley worked her tail off and brought Pierce in to the world in a fast 40 minutes. I can't really explain what I'm feeling or how I am going to handle this little guy. What I do know is that I am extremely proud of my wife and proud of my little bouncing boy. And I am extremely blessed to be apart of such a great community of outstanding friends and clients. I don't think I could ask for a better life and all of you play such an important role in. Thank you all so much!

Come Out and Support Us!

2010-02-25T12:31:00.000-08:00

The Central Southern Texas Sectionals are coming soon!!! The weekend of March 13th - 14th many CrossFit Central coaches, like yours truly, and clients will be competing in a grueling 2 day event at Camp Mabry here in the ATX. The top 30 bad ass men and women will go on to compete in the Regional CrossFit competition for a spot at the 2010 CrossFit Games! It should be a fun and exciting weekend for everyone! Click here to register as a spectator and kids under 12 get in FREE! They are also still in need of volunteers, so if you want to help out in this fun event and get to see it all for free contact georgianixon@crossfitcentral.com.

Two Weeks Left!

2010-02-24T08:49:00.000-08:00

This past weekend Team Two got together for a nice little workout at the gym. I can only speak for my team when I say these people are serious! They have dedicated time and effort, and, in some cases, have drastically changed things about their diet. They have all seen great results in strength gains and changes in their bodies. They have also managed to work around their busy schedules and other things that life throws at them. So, my hats off to all the I Am Crossfitters! It has been a pleasure to be a part of the whole self competition and get to know all of my team.

(Lory powering through the Kettlebell swing)

What's all this about pH?

2010-02-19T07:18:00.001-08:00

Do you ever feel like you are just a little bit off?? Well, for the last week or so that is how I feel!
Even after doing a lot of trial and error with my supplements and post work out food I know my body well enough to know that something is off. Incidentally, yesterday my sister Carey and I were talking about the effects of the pH of your body. After testing my body's pH, low and behold, I discovered that my body is extremely acidic! Damn! I'm sure some of you can relate to my love of meat, especially a big fat bloody steak, but unfortunately this is one of the contributors to being acidic.

Focus for the week:

Instead of eating that extra serving of protein, go for the green stuff
Cut down on caffeine intake
Monday begin a cleanse

I'm no expert on the pH of your body, but I do understand that what makes your body more alkaline is the green, living stuff, so even if you fall off the veggie bandwagon occasionally get back on it. It will do your body good!

Strength and Conditioning

2010-02-16T07:32:00.000-08:00

ATTN: this training program is Full! I am considering opening another time slot in the near future though, so if you are still interested contact me @ zacharythiel@crossfitcentral.com

Ladies and gentlemen, I am introducing an intensive eight week long small group strength and conditioning program. Some of you may know that I have a great passion for strength training and Olympic lifting, therefore I have decided to begin offering this opportunity to all CrossFit Central clients and non clients alike. The group will be limited to three people who are dedicated to meeting one time per week with me for and hour who want to improve on strength specific training and Olympic style strength training. The details are as follows:

*eight week program, every Friday at 6:45am
*working on strength gains through power lifting
*learning to improve on Olympic weightlifting through specific
drills
*learning proper weightlifting technique

Coach Jen Cardella has been training with
me over a month now. Look for her testimony of
skill and strength gains coming soon!!

If you are ready for strength gains and to improve your weightlifting and Olympic weightlifting technique get signed up now. These classes will begin Friday February 26th, will last eight weeks and is limited to three people. This will fill up fast so to get your spot or for more information contact me at zacharythiel@crossfitcentral.com

Testostrone, Vitamin A and Muscle Mass

2010-02-11T13:19:00.000-08:00

It is well know that testosterone is the hormone that supports muscle growth. The levels vary from person to person, but maintaining testosterone levels naturally is one of the best ways to gain muscle mass. Actually, testosterone can also:

* Increase bone mineral density
* Thicken body hair and skin
* Improve sexual desire
* Boost energy
* Decrease irritability and depression
* Improve cognitive function

That being said, Vitamin A is essential in producing testosterone and for proper use of protein by our bodies. What many people may not know though, is that Vitamin A is not only depleted by a high intake of protein, but it is also necessary for the synthesis of new protein, which is the goal of someone who is trying to gain muscle mass. Therefore friends, if you are like me and want to efficiently gain and maintain muscle mass make sure to incorporate foods high in Vitamin A into your diet. Liver, egg yolks, butter from grass fed cows and cod liver oil are excellent sources!

I AM CROSSFIT Halfway Mark!

2010-02-09T14:47:00.000-08:00

This past weekend marked the halfway point of I AM CROSSFIT! Myself and Coach Chris Hartwell got our teams together for a little bit of work. It was a fun and challenging workout to say the least. I know there have already been many goals achieved and many more on their way to being accomplished. I think it speaks volumes to the dedication and how serious all of you are taking this challenge. Many of us have friend's who don't understand that you don't want to go out and drink the night away because you have a team workout the next day. Or, they think you're crazy because you won't eat a certain thing or shop a certain way. I've been there and I'm sure many of you have too. So what I want all of you to do is tell me in the comment section what goals you have accomplished and where you are at on some other goals you made for I AM. Better yet, any goal you have accomplished in the past two moths that you set for yourself being crossfit or not. The new year has started off with a bang and I want everyone to know how you are adding to that BANG!!

ZUT FIT

A "Light Bulb" Moment

Fasting to Lean Up

The Two Sports Compliment Each Other

Latest Competition

I Am Crossfit Is Back

The New Year

Fantastic Exercise

Video Evidence

Confidence Builds

Squat Low Squat Heavy Squat Often

Make That Change

My Journey

Olympic Weightlifting and Me

Squatting: By John Welbourn

Improving One Sport To Get Better At Another

To Bump or Not to Bump

In Transition

Ladies of Oly Lifting Crushin' It!

High Bar v. Low Bar

A Little Hiatus

Domination

Power and Speed

Fuel 21 and Me

Do Work Son

What Compels You?

This Is Intense

Garden for Life

Gettin'er Done

First Video

Start'em Young

Liberation Strength and Conditioning

Videos For You

Just My Thoughts........

You Are Powerful Beyond Measure

The NEW Red Black Gym

Integrity......

Success Plus New Toys

Dedicated To Change

Much Has Been Going On

Must, Get, Stronger!!!

Come One Come All....

The Butcher Challenge Halloween Weekend Saturday, October 30th 9:00am to 2:00pm @ CrossFit Central

Come Rain or Shine

Oly/Strength Class

Fight Gone Bad V

Aww Yeah, Here It Is

You're Gonna Be Missed

Liberation

We are what we eat!

Knowledge Is A Good Thing

Thought I Would Share

Back With Vengeance!

Oxford professor Julian Savulescu says fluoridation demonstrates how populations of the future could be mass-medicated through pharmacological ‘cognitive enhancements’ added to the water supply.

Just Compete Baby!

Training For Power

Wake Up To Liberty!

Athlete OF The Week

Why Do We Do This?

Athlete of the Week

Getting Better Everyday!

Just A Friendly Reminder

Athlete Of The Week

Olympic Lifting Rules!!

Everyone Needs A Coach (Even Coaches)

Can we eat to starve cancer?

Our Home, Our Fortress

Fresh Produce!!

I Believe

Congratulations!

Must Get Faster

Must Get Stronger

Throw Down!

SicFit!

SPAAAAAAAAARTANS!!!

Back To Basics

Food Labels Series Recap

Spring Gardening

2nd Annual Hooverball Tournament & BBQ

Food Labels Series

The Butcher Challenge
Halloween Weekend
Saturday, October 30th 9:00am to 2:00pm
@ CrossFit Central

Bring a Friend to Boot Camp in April