Making The Move

So the time has come for me to make the move from blogger over to the world of Tumblr. I have been blogging here since I started my coaching career six years ago. I have to admit, as I'm typing this I am a little sad. Blogger has been good to me and has been a way for me to introduce myself to the world. It has also been an avenue for me to get my thoughts and ideas about crossfit, Olympic Lifting, nutrition and everything in between out to who will ever read or watch.
I hope you all enjoy my new site and it officially being called ZutFit.com!

A "Light Bulb" Moment

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.

The Two Sports Compliment Each Other

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.

I Am Crossfit Is Back

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

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!

Make That Change

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

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

Ladies of Oly Lifting Crushin' It!

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.

Domination

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.

Fuel 21 and Me

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!

What Compels You?

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

Videos For You

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........

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

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.

Integrity......

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.

Dedicated To Change

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!

Fight Gone Bad V

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.

You're Gonna Be Missed

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

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!

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.