A Little Hiatus

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!

Thought I Would Share

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

Just Compete Baby!

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"?

Everyone Needs A Coach (Even Coaches)

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.

Must Get Faster

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."

3rd Fittest in the World!

Well there she is, the third fittest women in the world!! Carey is one the hardest working all around athletes out there and this just confirms it. It was a pleasure watching Carey duke it out against the other athletes and seeing her push it to the limits. Much love to my sister and her awesome achievement.

Super Women!!!!

 
The one, the only Carey Kepler! Yes, she is a stud and a mother of two wonderful future little crossfitters. Carey you might say is in a league of her own. She has qualified for the Boston Marathon and competed in a full blown Iron Man. Here is the deal about Carey, she is unproven. The two little tikes she has had prevented her from really dedicating her self to the sport of crossfit, until now. She has been able to put in the time and work to build her strength and hone in on her skill's. Look for Carey to outdo the other girls in her field, and I seriously doubt they can compete with her mix of stamina and strength. All in all, I wouldn't be surprised to see Carey earn the title Most Fit Women in the World. Go dominate Carey!

All In The Family

Just thought I'd share this pic of myself, brother Jeremy, and sister Carey. If it wasn't for Jeremy I'd never have met crossfit and I never would be down here in Austin coaching. And if it wasn't for Carey and her inspiration and words of encouragement I don't think I would be where I am today in my fitness life. Thanks guys, and let's whip some ass in Aromas!