Aaron's Agoge

new blog

2011-04-27T17:29:00.003-05:00

As you may have noticed, I haven't been posting very regularly of late! I've set up a new blog over at tumblr. So please go check it out, and let me know what you think!

aaronarehart.tumblr.com

passionately curious

2011-04-14T16:23:00.004-05:00

"I have no special talent. I am only passionately curious."
~ Albert Einstein

Want to set a squat PR? Get your hips mobile:

And go check out Big Mike's post: Living The Code

YESTERDAY'S WOD:
back squat
5x3

185-195-205-215-225PR!

Stay curious y'all. Peace.

happy sleep

2011-04-05T14:28:00.009-05:00

"A well-spent day brings happy sleep." ~ Leonardo da Vinci

One interesting read and an though provoking video... Mobile App-makers Face Privacy Investigation

Harvard financial historian Niall Ferguson on CNBC March 14th:

WOD
front squat 5x3
all sets @ 165#

Sleep happy y'all. Peace.

stand tall

2011-03-08T15:37:00.004-06:00

"Nobody stands taller than those willing to stand corrected."
~ William Safire

UPDATE: I've been off the blog for too long. It's amazing how much less time I blog when I'm not parked on my rear at my former office gig.... excuses aside, I just haven't been disciplined about it.

I have been staying up on my mobility. Have you? If you're a TV watcher, give this a go. Good stuff!

Also, I have to share the following video because, it's amazing in that horrific kind of way. The last 30 seconds to a minute are wild....

I visited Japan as an 18 year-old and had an incredible time. It's still hard to fathom the devastation this earthquake and tsunami have done. Anyway, check it out.

Stand tall y'all. Peace.

character

2011-03-06T20:22:00.004-06:00

"Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are."
~ John Wooden

Saturday WOD
"I Am CrossFit"
3 rounds for time:
400 meter run
15 pull-ups
7 hang power cleans @ 135lbs

9:03 @ 155lbs

SOME WEEKEND READING:

Kelly Starrett featured in Competitor Magazine

Wall Street Journal interview with historian Paul Johnson

belief

2011-03-04T16:02:00.005-06:00

"The thing always happens that you really believe in; and the belief in a thing makes it happen."
~ Frank Loyd Wright, architect

Working the psoas beat down.

SWOD with Travis Holley
WARM-UP
2 rounds:
lateral band walk, down & back
10 DB snatch, right arm
15 KB goblet box squat
10 Db snatch, left arm
lateral weighted lunges
5 strict chest-to-bar pull-ups

A
box squats
10x2 @ 55-60% of 1RM

B
3 rounds:
10 barbell virtual shoveling
20 bent over rows (10L,10R)
20 med-ball sit-ups
partner wheel-barrow walks

Happy Friday boys and girls!

If you're up and about tomorrow morning, stop by CrossFit Central and cheer on all the athletes participating in the I Am CrossFit finale!

Peace.

morph

2011-03-03T09:03:00.003-06:00

"Entrepreneurs have to figure out how to morph themselves into something better. You can’t sit on your laurels on any component of your business life."
~ Charles Schwab

Garage Gym RX @ REDBLACK GYM w/Mike Winchester
WARM UP
3 rounds:
10 strict pull-ups
5 man-makers @ 40lbs DBs

OVERLOAD TRAINING
handstand push-up
two on the minute for ten minutes, hands on 45lbs bumpers for extra ROM

WOD
"Grace"
5:31 rx'd

STRENGTH
snatch grip deadlift
5X1

quit talking

2011-03-02T10:00:00.004-06:00

"The way to get started is to quit talking and begin doing."
~ Walt Disney

TODAY IS A REST DAY!

YESTERDAY'S TRAINING:

SWOD w/Travis Holley
WARM UP
2 rounds:
10 KB figure-eights
lateral band walk, down & back
12 strict convict pull-ups
20 KB straight-leg deadlift
25 unbroken push-ups
hip mobility

A
sumo deadlift
10x2 @ 75%
3 count down, speed up

all at 225lbs, felt good

B
3 rounds:
10 HEAVY dip/drive with bar in front rack
20 hammer curls for speed
20 single leg brige ups, foot elevated

dip drive @ 225lbs, curls with 50lbs DBs

WOD w/CrossFit Central coaches
5 rounds for time:
20 back squat @ 135lbs
20 yards handstand walks

31:12 as rx'd, slowest time by far, legs were smoked from start, handstand walks were fun though

Peace y'all.

have fun

2011-02-26T18:48:00.004-06:00

"People rarely succeed unless they have fun in what they are doing."
~ Dale Carnegie

I got in a workout with Big Mike and Jeff McKinney at the RED BLACK GYM this afternoon.

WARM UP
2 rounds:
lateral band walk, down and back
20 Russian swings @ 2 pood
10 strict pull-ups
10 ring push-ups, feet elevated
overhead plate lung, down and back @ 45lbs

STRENGTH
overhead squat
5x3

135-145-155F(x2)-155

Only got in four sets but the second set of 155 felt solid, like I could have made one or two more reps.

Have a great weekend y'all. Peace.

heroism

2011-02-25T15:57:00.005-06:00

"There is a certain enthusiasm in liberty, that makes human nature rise above itself, in acts of bravery and heroism."
~ Alexander Hamilton

"It is not tolerable, it is not possible, that from so much death, so much sacrifice and ruin, so much heroism, a greater and better humanity shall not emerge."
~ Charles de Gaulle

HERO WOD "McClusky"
3 rounds for time:
9 muscle-ups
15 burpee-pull-ups
21 pull-ups
800 meter run
*if you have a 20lbs vest, wear it

My time was 42:22 as rx'd.

This is the CrossFit Central crew who performed McClusky today.

While y'all are enjoying this weekend, take a second to appreciate those who sacrifice for us.

live now!

2011-02-24T21:02:00.004-06:00

"We are always getting ready to live but never living."
~ Ralph Waldo Emerson

Garage Gym RX @ RedBlackGym
WARM-UP
600 meter run
3 rounds:
5 chest-to-bar pullups
5 ring dips
10 goblet squat @ 2 pood
sled drag down/back

A
hang clean
3x3

all at 135#, technique work, speed under the bar

B
push-jerk
1-1-1-1-1

155-165-175-185F-185F

Friday is on deck! Peace.

dominant

2011-02-23T20:52:00.002-06:00

"Our life always expresses the result of our dominant thoughts."
~ Kierkegaard

REST DAY!

I did get in some solid mobility work though. Hit the rear wheel drive first (AKA posterior chain) then watched the video below and mashed on the medial chain.

Good stuff. Try it. And like the good doctor says: don't be quad dominant, or hamstring dominant, or whatever dominant. Just be dominant.

Peace.

happiness

2011-02-22T21:14:00.007-06:00

"Happiness is a place between too little and too much."
~ Finnish proverb

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”
~ Albert Schweitzer

I'm happy to be back in the swing of things! I was feeling like a normal human by Saturday, and have been going full steam since Monday. Today was my double-day!

Garage Gym RX @ RedBlackGym
WARM-UP
600 meter run, then 2x:
10 knees-to-feet
10 KB clean-to-lunge
10 pull-ups
10 ring push-ups
10 ring rows

A
weighted pull-ups
4x3

50 lbs-50-70-70F(x2)

B
for time:
30 squats
250 yard dual KB suitcase carry @ 2 pood
30 squats
250 yard dual KB rack carry @ 1.5 pood
30 squats
250 yard overhead KB carry @ 1 pood
30 squats
250 yard dual KB rack carry @ 1.5 pood
30 squats
250 yard dual KB suitcase carry @ 2 pood

22:09 rx'd

Then approx one hour later...

SWOD
WARM-UP
3 rounds:
lateral band walk, down & back
15 GHD hip extensions
20 KB Russian swings @ 2 pood
25 unbroken push-ups
sandbag lunge - 10 left, 10 right

A
box squat, speed up!
8x4

155lbs for the first 6 sets, then 175, 175

B
3 rounds:
10 weighted ring dips
10 1/4 Turkish get up, heavy

50 lbs vest on the ring dips, went unbroken on round one, then 6-4, and 5-4-1
1.5 pood on the TGU

Already feeling sore! Love it! More mañana. And yes Anna, your post is coming! Peace.

sick as a dog

2011-02-16T18:13:00.003-06:00

I've been fighting off the flu since Monday. More when I'm healthy again. Peace.

in the arena

2011-02-12T23:10:00.007-06:00

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat."
- Theodore Roosevelt, speaking at the Sorbonne in Paris on April 23, 1910

Good luck to all the athletes competing in the Fittest Games tomorrow! None of you are timid souls. Have fun out there!

don't edit your soul

2011-02-10T16:30:00.003-06:00

"Don't bend; don't water it down; don't try to make it logical; don't edit your own soul according to the fashion. Rather follow your most intense obsessions mercilessly."
- Franz Kafka

Sick day. It started yesterday evening. Think puke-fest 2011. Except there was nothing festive about it. It's about 4:30PM now and I'm feeling close to normal. Once I've kicked this little stomach bug "I'll be back." See y'all mañana.

process

2011-02-09T12:31:00.002-06:00

"...realize that one workout out of thousands does not affect your overall progress. Training is a process, not the events of one day."
- Mark Rippetoe

Coach Chris Hartwell trains at REDBLACK GYM:

Visit sicfit.com for more Videos

It's a REST DAY!! Peace.

we make ourselves

2011-02-08T15:49:00.005-06:00

"To be a warrior is not a simple matter of wishing to be one. It is rather an endless struggle that will go on to the very last moment of our lives. Nobody is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other.”
~ Miyamoto Musashi

I'm baaa-ack! So I got called out today on my recent lack of blog posts. I don't even have an excuse like two jobs anymore! That's right kids - I resigned my office office gig and last week was it! I'm focusing on building my skills as a coach. Recently I've been sleeping more than 4-5 hours a night, and it's glorious! Glorious. As for blogging, I've just been lazy. More soon...

Today was my double-workout day at the REDBLACK GYM.

GarageGymRX w/coach Mike Winchester

Ingrid's Birthday burpee-pullups (25)! Happy Birthday Gretchen!

WARMUP
100 double-unders
25 deck sit-ups @ 1.5 pood KB
25 swings @ 1.5 pood KB
15 squats
15 push-ups
100 double-unders

WOD
for time:
800 meter run, 5 handstand-pushups, 5 muscle-ups
25 GHD hip extension
25 box jump
25 toes-to-bar
25 games standard push-ups (hand off floor at bottom)
25 squats
25 swings @ 1.5 pood KB
400 meter run, 5 handstand-pushups, 5 muscle-ups

20:12 rx'd

SWOD w/coach Travis Holley
WARM-UP
2 rounds:
10 renegade rows
10 sandbag complex
10 bridge-ups
10 dual KB deadlift, focus on "active-lat"

MEAT
sumo deadlift
10x2 @ 60% deadlift 1RM (3 count down-1 count up)

POTATOES
3 rounds:
10 right leg weighted step-up
10 lef leg weighted step-up
10 DB floor press- floor wipers
heavy prowler sprint (high bar)
20 plyo-pushups

Stay tuned. More one the way... I promise. Peace.

action

2011-02-03T12:12:00.004-06:00

"Action may not always bring happiness; but there is no happiness without action."
- Benjamin Disraeli

Check it: coach Crystal McReynolds is featured on today's crossfit.com post!

GarageGymRX w/coach Winchester @ REDBLACK GYM
WARM-UP
2 rounds:
3 rounds modified "Cindy"
5 strict pull-ups
10 ring push-ups
15 goblet squats @ 1.5 pood KB
10 dual KB clean/press @ 1.5 pood KBs
15 burpees
1 prowler push down/back (high bar)

OLY/STRENGTH
snatch grip deadlift
5x2
clean deadlift
5x2
Bulgarian split-squats
3x10

the path

2011-02-02T18:26:00.004-06:00

"The obstacle is the path."
~ zen proverb

REST DAY!!

get busy

2011-02-01T17:55:00.009-06:00

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy."
~ Dale Carnegie

GARAGE GYM RX @ REDBLACK GYM
WARM UP
3 rounds:
10 dual KB clean/press @ 24kg
10 strict pull-ups
10 ball push-ups
10 Romanian deadlift @ 24kg
prowler push high-bar down/low-bar back @ 135lbs

STRENGTH
sumo deadlift
5x3

Coach Mike Winchester wanted us going heavy, but I didn't feel like I had the technique dialed in until the last set, my heaviest, at 255#. Felt solid.

WOD
"Cindy"
AMRAP 20 minutes
5 pull-ups
10 push-ups
15 squats

22 rounds + 5 pull-ups, 10 push-ups, 5 squats PR!!

My pull-ups during the I Am CrossFit workout Saturday January 8th.

Approximately one hour after class I met up with some coaches for a strength workout courtesy of coach Travis Holley.

SWOD
I didn't write down the warm-up, but mine was 30 ring skin-the-cat and 30 bridge-ups.

3 rounds:
lateral band walk down/back
8 dumbbell press
20 elevated split-squats

5 rounds:
heavy sled walk w/resistance to stop momentum
10 weighted box-jumps w/70 lbs sandbag
20 band rows

Awesome stuff. My body is worn out! This was the first two-a-day I've done in awhile.

Rest day mañana! Stay warm y'all. Peace.

listen

2011-01-31T11:58:00.003-06:00

"It’s not about what you’re saying, it’s about how you listen. Customer service is the new business. We are living in a 'thank you' economy."
- Gary Vanyerchuck, coming soon to a gym near you! Check it out the details at www.realbizuncensored.com.

A training video. CrossFit Central. Cast in fire:

Today I did strength work.

STRENGTH
back squat
Wendler cycle 2, week 1

Set 1 65% x 5 @ 140lbs
Set 2 75% x 5 @ 160lbs
Set 3 85% x 5+ @ 180lbs (completed 12 reps)

Happy Monday! Make it a great week y'all!

hack away

2011-01-28T16:27:00.004-06:00

"It is not a daily increase, but a daily decrease. Hack away at the inessentials."
- Bruce Lee

CrossFit Central WOD
3 rounds for time:
50 squats
12 toes to bar
25 box jump

6:47 rx'd

Happy Friday y'all! Peace.

be happy

2011-01-27T15:18:00.007-06:00

"Happiness is not a state to arrive at, but a manner of traveling."
~ Margaret Lee Runbeck

One from the nostalgia file: Adrian Bozman and I at my level one cert in July 2009.

GarageGymRX @ REDBLACK GYM
WARMUP
2 rounds:
250 meter run
10 goblet squats @ 1.5 pood
10 Romanian deadlift @ 1.5 pood
10 strict pull-ups
10 ring dips
4 sandbag Turkish get-ups @ 60 lbs
10 lunging Buellers

WOD
3 rounds, each for time, 2 minute rest interval
4 muscle-ups
10 KB cleans (full squat) @ 1.5 pood
15 tire jumps
25 Russian swings @ 110 lbs
50 double-unders

BONUS
tire flips!

potential

2011-01-26T18:29:00.004-06:00

"Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one's potential."
- Bruce Lee

Today's a REST DAY!

Yesterday's GarageGymRX classes at REDBLACK GYM did box squats.
WARM-UP
foam/pvc roller
2 rounds:
10 KB clean & press
10 KB Romanian deadlifts
10 air squats
10 push-ups
100 double-unders

EXPLOSIVE STRENGTH
box squat
12x3 @ 50% of 1RM back squat
every rep: 4-count down, speed up

STRENGTH
5 forward sled drags (approx 20m), go heavy!

stubbornly persist

2011-01-24T12:08:00.012-06:00

"Stubbornly persist, and you will find that the limits of your stubbornness go well beyond the stubbornness of your limits."
~ Robert Brault

This morning, after warming up with rowing and handstand walk practice, I did strength work.

STRENGTH
back squat
Wendler cycle 1, week 3
Set 1 75% x 5 @ 155lbs
Set 2 85% x 3 @ 175lbs
Set 3 95% x 1+ @ 195lbs (completed 7 reps)

Not bad, but not great. Thought I'd get 9 reps...

I also had an appointment with Dr. Sam Sneed today. If you are like me, and have a minor nagging "shoulder tweak," you shouldn't always try to work through it - sometimes you gotta go see a pro like Sam! He'll get you fixed up! He also found, and worked on some hip issues I have (and didn't even realize existed). Now I'm feeling great! What I call hip issues is really super tight psoas and front hip flexors, which over time have helped prevent my glut medius muscles from firing when I squat. Which means that I'm currently only scraping the surface of my lifting potential! Next level indeed! Stay tuned for more PRs!

Peace.

priorities

2011-01-23T18:27:00.003-06:00

“When you finally decide how successful you really want to be, you’ve got to set priorities. Then, each and every day, you’ve got to take care of the top ones. The lower ones may fall behind, but you can’t let the top ones slip. You don’t forget about the lower ones though because they can add up to hurt you. Just take care of the top ones first. In 25 years as a head coach and assistant, I think I might have missed one practice. Why? Because practice is my top priority. A day doesn’t go by when I don’t accomplish something in my family life or my profession because those two things are my top priorities”
- Dan Gable, olympian

REST DAY!

night surfing

2011-01-21T18:00:00.002-06:00

To conquer fear is the beginning of wisdom.
~ Bertrand Russell

Big wave surfer Mark Visser rides Maui's "JAWS" at night! SIC!!

universal truth

2011-01-21T15:54:00.006-06:00

"Let's state the universal truth of training, as applied to the weight room: you do not get big and strong by lifting weights; you get big and strong by recovering from lifting weights."
- Mark Rippetoe, from his article Who wants to be a novice? You do.

Check out Randal Setzler and David de Leon being awesome:

(photo by me)

STRENGTH
push press
5x5, sets across

145-145F(x4)-145F(x4)-145F(x3)-145F(x3)

Weak sauce. According my performance in the sets listed above, I've gotta spend more time following the universal truth! Mañana is a REST DAY!

Peace.

new way

2011-01-20T17:10:00.003-06:00

"To get to the next level we've got to see ourselves in a new way"
- Tony Robbins

I woke up with painfully sore legs this morning. I discovered that they still worked once I crawled out of bed, so I went to the gym fully intending to cupcake. Visions of trigger point and mobility work danced in my head. I even cleared doing so with coach Mike Winchester... especially once I saw the whiteboard!

REDBLACK GYM 20Jan2011
A. 20 minutes to warm-up (athlete's choice)
B. 20 minutes to establish a 1RM clean
C. 20 minutes to establish a 1RM snatch

But, I decided that after warming up I'd use the time as skill practice for the two lifts, staying with light weight. Funny thing is, once I warmed up, my legs felt good! So I started working on cleans...

B. cleans
165-175-185PR TIE-195F-195F

Tied my PR. Happy with that. Not thrilled that I could hit 195 solid in the bottom of the front squat, but couldn't stand it up...

So then my legs were really toasted! I decided it was time to play it smart and went light on the snatch for technique work. Never went above 115, but got in some much needed practice.

Then I chowed on recovery tacos and coffee with Mark, Firas, and Dr. Sam Sneed. Great way to start the day!

Friday is next! Stay warm y'all. Peace.

I AM the decisive element

2011-01-19T14:25:00.009-06:00

“I have come to the frightening conclusion that I am the decisive element. It is my personal approach that creates the climate. It is my daily mood that makes the weather. I possess tremendous power to make life miserable or joyous. I can be a tool of torture or an instrument of inspiration, I can humiliate or humor, hurt or heal. In all situations, it is my response that decides whether a crisis is escalated or de-escalated, and a person is humanized or de-humanized. If we treat people as they are, we make them worse. If we treat people as they ought to be, we help them become what they are capable of becoming.”
— Johann Wolfgang von Goethe

I saw this quote posted by CrossFit L.A. yesterday. Very timely... for me anyway... recently I've been struggling to stay focused in the moment. This quote was the right reminder at the right time! Stay focused y'all. Stay conscious that you are the decisive element...

WOD
for time:
21 L-sit pull-ups
20 pistol (one leg) squats
18 L-sit pull-ups
16 pistol squats
15 L-sit pull-ups
12 pistol squats
12 L-sit pull-ups
8 pistols

22:54 rx'd

Holy one-legged squats Batman! I'd like to blame my slowwwwwww time on my legs still being sore from Monday's back squats, but that's just wimpy. The L pull-ups weren't too bad, but the pistols just plain smoked me. At least my reps were legit, similar to this shot of Adrian Bozman's pistol squat. Though in my version I'm rocking a sweet pain face...

(CrossFit.com photo)

It's hump day y'all! We're at the summit - the apex - so it's all downhill from here! Peace.

details

2011-01-18T09:21:00.007-06:00

"It's the little details that are vital. Little things make big things happen."
- John Wooden

SICFIT AUSTIN is now being called the RED BLACK GYM.

GarageGymRX @ RED BLACK GYM
WARMUP:
mile jog
inchworm with scorpion
kettlebell mirror game

3 rounds, not for time:
handstand walk 20 feet
15 chest to bar pull-ups

250 yard carries:
slosh pipe in Zercher rack position
dual plate hold @ 25#
dual kettlebell rack @ 24kg
barbell overhead
sandbag @ 90#

Glad for a "light day" this morning, my legs are tore up from yesterday's back squats.

brothers

2011-01-17T17:35:00.005-06:00

"We must learn to live together as brothers or perish together as fools."
~ Martin Luther King, Jr.

STRENGTH
back squat
Wendler cycle 1, week 2

Set 1 70% x 3 @ 145lbs
Set 2 80% x 3 @ 165lbs
Set 3 90% x 3+ @ 185lbs (completed 11 reps)

First two sets felt easy, like a warm-up. Set three was a fight! Happy with hitting 11 reps though.

dumbbell press
5x5

40lbs DBs-40-45-45-45F(x4)

It's a new week! Make it a great one! Peace.

fly

2011-01-15T17:20:00.004-06:00

"When once you have tasted flight, you will forever walk the earth with your eyes turned skyward, for there you have been, and there you will always long to return."
~ Leonardo Da Vinci

I've done freefall before, but this $h!t is on a whole other level... thanks Elliot for posting the video.

Wingsuit Basejumping - The Need 4 Speed: The Art of Flight from Phoenix Fly on Vimeo.

gratitude

2011-01-14T17:08:00.005-06:00

The only people with whom you should try to get even are those who have helped you.
~ John E. Southard

Thanks Ben for showing me this video, cracks me up!

I didn't have enough time for the split jerks at the gym yesterday, so I knocked 'em out today.

OLY/STRENGTH
split jerk
5x2

155-165-175-175-175

WOD
10 minute AMRAP
15 in & outs
9 burpees

6 rounds + 12 in & outs

Did the first round of in & outs "no-touch" (without my feet touching the ground), went standard after that. Good stuff. My shoulders, arms, and core were on fire!

Have a great weekend y'all! Peace.

awaken

2011-01-13T19:40:00.008-06:00

"Your vision becomes clear when you look inside your heart. Who looks outside, dreams. Who looks inside, awakens."
- Carl Jung

Ginny from CrossFit 321 playing in the latest Maine snowfall:

I love Texas winters!!!

SICFIT AUSTIN 13JAN2011
WARM-UP
2 rounds:
20 one-arm DB floor press
20 DB renegade rows
10 strict pull-ups
10 sandbag power cleans
20 sandbag lunge
20 squats

OLY SKILL/STRENGTH
5×2 snatch-grip deadlift
5×2 deep clean deadlift (on 3″ platform)
5×2 snatch balance
5×2 split jerk

BONUS
2x10 rotator cuff/external rotations
2x10 bat-wings

Friday is on deck! Peace.

goals, 5-3-1

2011-01-12T19:02:00.005-06:00

We've started the I Am CrossFit challenge, and so I thought I'd throw out my fitness goals for the next 8 weeks.

1) I will complete two cycles of Wendler's 5/3/1 back squat program as rx'd, and add a minimum of 10lbs to my back squat 1 rep max.
2) I will complete 10 strict handstand push-ups unbroken.
2) I will complete the I Am CrossFit benchmark (@ 155 lbs power cleans) one minute faster than on Saturday.

I started 5/3/1 today.

STRENGTH
back squat
Wendler cycle 1, week 1

Set 1 65% x 5 @ 135lbs
Set 2 75% x 5 @ 155lbs
Set 3 85% x 5+ @ 175lbs (completed 10 reps)

Have a good one y'all! Peace.

Tuscon

2011-01-11T20:20:00.006-06:00

"We must reject the idea that every time a law’s broken, society is guilty rather than the lawbreaker. It is time to restore the American precept that each individual is accountable for his actions."
- Ronald Reagan

The Tuscon shooting has been all over the news lately, and I can't help but notice one thing is missing from the coverage: that the shooter is the one who chose to pick up a gun and attack innocent people last Saturday.

More importantly though, you should know about a guy named Dorwan Stoddard. His final act on this earth was to use his body to shield his wife from the attacker's bullets.

Another man, retired Army colonel Bill Badger, was wounded but helped three other bystanders disarm and subdue the shooter.

“Make yourselves sheep and the wolves will eat you.”
- Benjamin Franklin

The actions of these sheepdogs should be a larger part of the media coverage in my opinion.

Last, and certainly least, the Pima County sheriff needs to start acting like a professional or recuse himself from the case. There has been no evidence that points to political rhetoric having an impact on this wacko's choosing to shoot up a Congresswoman's meet-and-greet. That the sheriff - an elected official - is using this heinous crime as an opportunity to espouse his own political opinions is as pathetic as it is unprofessional. His statements are in fact the very rhetorical practices he supposedly decries - the kind of rhetoric that indulges our demons, rather than appealing to our better selves.

That's my two cents. And for a closing, I'll repeat what Bob Holler used to say:

"Take care of yourselves and each other. Peace."

take it

2011-01-10T19:17:00.005-06:00

"If you come to a fork in the road, take it."
- Yogi Berra

STRENGTH
front squat
5x5

145-155-155-155-160F(x3)

weighted parallel bar dips
5x10

Completed all sets with 40 lbs weight vest. The first four sets were unbroken. Broke up the last set 7-3.

Happy Monday boys and girls. Have a great week! Peace.

growth

2011-01-08T14:53:00.005-06:00

"Life is growth. If we stop growing, technically and spiritually, we are as good as dead."
- Morihei Ueshiba, founder of Aikido

I had a great time at the I Am CrossFit challenge kickoff! About 120 CrossFit Central athletes took on the benchmark workout and by doing so, took off down the path of personal growth! Fitness goals will be achieved, mindsets will change, and as a result, entire lives will change! It's a privilege to be a part of this.

Afterward, I got to line up with some of the other coaches and do the workout...

WOD
"I Am CrossFit"
3 rounds:
400 meter run
15 pull-ups
7 hang power cleans

9:12 @ 155lbs hang power clean

bold and valiant

2011-01-07T17:50:00.005-06:00

"In times of stress, be bold and valiant."
~ Horace

WOD
weighted pullups
1-1-1-1-1-1-1

2pood(72lbs)-82lbs-92-97-107F-102F-102F

All strict, no kip. Thought I'd be able to get over 100lbs, but I kept hitting a sticky point a few inches short of chin-over.

ring dips
10x10
I completed 7 sets rx'd at 30 seconds rest interval, and rest at a 45 second interval.

The I Am CrossFit challenge kicks off tomorrow morning! Stop by CrossFit Central between 0800 and 1100 to check it out. Here's a taste of last year's action...

Visit sicfit.com for more Videos

Happy Friday boys and girls!

attainable

2011-01-06T20:36:00.003-06:00

“With ordinary talent and extraordinary perseverance, all things are attainable.”
- Thomas Buxton

I don't have much to say today, but go read Blair Morrison's latest in his kick-ass series fitness is... this is perhaps his best yet!

Also, 70's Big discusses power movements and conditioning.

Or check out Becoming The Bull on rep maxes.

Great stuff in all of 'em. Friday is on deck! Peace.

2011!!

2011-01-05T22:00:00.000-06:00

Get fired up!

Visit sicfit.com for more Videos

first rant of 2011

2011-01-05T20:16:00.005-06:00

An admitted murderer was swarmed by supporters outside of a court today.

Where in the world was this you may ask? Pakistan. The Governor of Punjab was shot over 20 times in the back for - wait for it - his outspoken support of a Christian convert facing execution under Pakistan's blasphemy laws.

This excerpt is from Arab News:

ISLAMABAD: The killer of Punjab Gov. Salman Taseer was showered with rose petals by lawyers when he was presented Wednesday before District and Sessions Judge Malik Naeem Shaukat by police. The court gave Islamabad police remand of Malik Mumtaz Qadri for a day.

Qadri was brought to court in an armored car. A rowdy crowd slapped him on the back and kissed him as he was escorted inside the court. The lawyers who tossed the rose petals were not involved in the case.

As he left the court, a crowd of about 200 sympathizers raised slogans in his favor.

Earlier, more than 500 preachers and scholars from the Jamat Ahle Sunnat group said no one should pray or express regret for the killing of the governor. The group representing Pakistan's majority Barelvi sect also issued a veiled threat to other opponents of the blasphemy laws.

“The supporter is as guilty as one who committed blasphemy,” the group warned in a statement, adding politicians, the media and others should learn “a lesson from the exemplary death.” Jamat leader Maulana Shah Turabul Haq Qadri paid “glorious tribute to the murderer ... for his courage, bravery and religious honor and integrity.”

Local religious heads, including the imam of the Badshahi Mosque, refused to lead funeral prayer for the slain governor.

The following is from TIME:

In a statement issued by Jamaat Ahle Sunnat, a prominent religious organization that represents the Barelvi movement of Sunni Muslims, more than 500 religious scholars urged Pakistanis not to express regret over Taseer's murder. Ibatsam Ellahi, a member of Jamaat Ahle Hadith Pakistan, another conservative religious group, asked the faithful to refrain from attending the funeral of one of the most charismatic and visible representatives of the ruling Pakistan People's Party. "He sided with a woman who had committed blasphemy, so he himself can also be considered to be blasphemous and hence a non-Muslim," Ellahi said. "And I don't think I need to attend the funeral of such a man." A few Islamic scholars even went as far as to praise Malik Mumtaz Qadri, Taseer's bodyguard and alleged killer, who reportedly belonged to a nonviolent faction of the Barelvi sect. On Tuesday, Qadri was supposedly so enraged at the governor's stance that he shot him in the back more than 25 times as Taseer toured a market in Islamabad, Pakistan's capital.

I don't bring this up so as to get into an argument over what historical atrocities have been done the name of Christianity or Islam, that spitball contest never resolves anything, and only drags up a bunch of bad sh!t that distracts from the current subject.

That subject is the public support by so-called religious leaders of a murder.

Only a fanatic would attempt to rationalize murder in the name of religion. Capital punishment for violent crimes is a separate argument in my opinion, but capital punishment for converting to a different religion??? Come on peoples. That's pathetic. Barbaric. Inhumane. Unjust. That's what so-called religious leaders really are if they publicly support murder - barbarians.

AND they should earn the label "terrorist" for issuing threats to the media and other politicians who don't toe their line.

Now I am not typing this to bash Islam in general, only fanatics.

One thing I will say regarding Islam: I see a large amount of it's followers refusing to speak out against the great misuse of the word of the Koran. They refuse to speak out when those words are twisted to rationalize murders and the use of terror tactics against other human beings, including other Muslims.

The murder of Salmaan Taseer is case in point: a prominent Muslim speaks out publicly against fanaticism, and he gets shot 20+ times in the back.

If religious leaders say "you are one of us or you have no value and you are an infidel" then you no longer deserve the labels "religious" or "leader."

Those labels should be left for men and women who spread messages of peace and love.

Climbing off my soapbox now. This episode is just one more reason I'm thankful I live in America. Because apparently I'd get shot for voicing this opinion in Pakistan right now...

Peace y'all.

can't go a day without

2011-01-04T19:09:00.013-06:00

"Never give up on something that you can't go a day without thinking about."
- Tony Robbins

This quote has been on my mind since I read it yesterday evening...

What is it that you can't go a day without thinking of?

seek

2011-01-03T17:35:00.002-06:00

"If you seek truth you will not seek victory by dishonorable means, and if you find truth you will become invincible."
- Epictetus

A quote from one the stoics seemed like the way to start the week...

STRENGTH
back squat
1-1-1-1-1

185-205-215PR TIE-225PR-230F

The goal was a 225# back squat by new years.... check! That's a 20# jump since August. Accomplishing a goal feels great!

So now it's time to work towards the next goal: ten unbroken back squats @ 225# by July 4th, 2011.

Seek on! Peace.

start from now

2011-01-01T17:02:00.003-06:00

"Though no one can go back and make a brand-new start, anyone can start from now and make a brand-new ending."
~ Carl Bard

HELLO 2011!

back in the ATX!

2010-12-31T18:08:00.003-06:00

Oh how it feels so great to be back in Austin! My holiday was extended thanks to the snowstorm that hit the east coast Monday. I got to spend a few extra days with my Mom in Maine, and a little bit of a travel adventure getting home. No complaints though - I didn't sleep in any airports. JetBlue took care of me. They booked me on American Airlines flights (which allowed me to get home today) and covered all my expenses, including my hotel room and meals in Boston last night.

I've been up since 3AM eastern time, so before I go take a nap, I'd be remiss if I didn't wish everyone a HAPPY NEW YEAR!

Have fun, be safe, and I will see y'all next year! Peace.

merry and bright

2010-12-24T12:05:00.004-06:00

It's beginning to look a lot like Christmas! The snow started just after my plane touched down Monday afternoon... and this is how my mom's garden looked Monday evening. Love it!

AND big thanks to Shawn, Ginny and the crew at CrossFit321 here in Brunswick Maine for the workout Wednesday evening! Hope all goes well with moving to your new location. I'm sure 2011 will be filled with continued success!

CrossFit321 WOD 22 Dec 2010
AMRAP 20 minutes:
5 chest-to-bar pull-ups
10 ring dips
15 overhead squats @ 95lbs

5 rounds + 5 pull-ups , 10 ring dips rx'd

I hope every one's Christmas is merry! Peace y'all.

lift

2010-12-19T20:16:00.004-06:00

"We lift ourselves by our thought, we climb upon our vision of ourselves."
- Orison Swett Marden

Rest week ahead! More shortly...

Peace.

translation? funny!

2010-12-16T14:19:00.003-06:00

You just gotta laugh! H/T Cat

take action

2010-12-16T13:55:00.005-06:00

"Action may not always bring happiness; but there is no happiness without action."
- Benjamin Disraeli

SICFIT AUSTIN 16 DEC 2010
for time(s):
run 1 mile = 6:28
rest 6 minutes
run 1200 meters = 4:34
rest 4 minutes
run 800 meters = 3:09
rest 2 minutes
run 400 meters = 1:12

Definitely happy with today's times. Especially as we weren't on a track - we had to turn around every 200 meters! Even though the last 400 was an all-out sprint, that time is 5 seconds off my PR. Good stuff today!

Peace.

create

2010-12-15T12:07:00.002-06:00

"To hell with circumstances; I create opportunities."
- Bruce Lee

REST DAY! Moving slow. Walking on some seriously sore legs today... I did get in some foam roller and mobility work - because there are no mobility rest days.

It's a beautiful "hump day" here in Austin, Texas! Enjoy it y'all!

elevate

2010-12-14T10:10:00.005-06:00

"I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor."
- Henry David Thoreau

SICFIT AUSTIN 14 Dec 2010
STRENGTH
sumo deadlift
3-3-3-3-3

225-245-265-295-295

Satisfied here - 295lbs was the first challenging weight.

WOD
for time:
20-15-10-5
ring dips
one-arm overhead walking lunge @24KG kettlebell
250 yard sandbag run @70lbs

12:24 rx'd. Fun one! The sandbag runs slowed me down though...

Despite being back in my usual sleep deprived stupor, felt good this morning! Hump day is on deck!

persist

2010-12-13T20:05:00.004-06:00

“Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan ‘Press on.’ has solved and always will solve the problems of the human race.”
- Calvin Coolidge

STRENGTH
back squat
5x5, sets across

All at 195lbs - up ten pounds from the last time. I'll take it.

My mentor Big Mike Gregory back squats 385lbs on his way to a 2nd place finish in Dallas last weekend at the All Cities Open. Congrats Mike!

Visit sicfit.com for more Videos

Have a great week y'all. Peace.

aim high

2010-12-09T18:53:00.008-06:00

"The tragedy of life doesn't lie in not reaching your goal.
The tragedy lies in having no goal to reach.
It isn't a calamity to die with dreams unfulfilled,
but it is a calamity not to dream.
It is not a disgrace to reach for the stars,
but it is a disgrace to have no stars to reach for.
Not failure, but low aim, is a sin."
- Benjamin Mays

Thanks to Elliot for posting the poem.

SICFIT AUSTIN WOD
"Lynne"
5 rounds:
max reps bodyweight bench press
max reps pullups

bench press @ 155lbs/strict pullup
11/17
6/13
5/7
4/7
3/7

My bench press numbers got bad fast - happy with the pullups though. Felt good to work hard this morning. Peace.

attitude alterations

2010-12-08T18:04:00.004-06:00

"The greatest discovery of my generation is that a human being can alter his life by altering his attitudes of mind."
- William James

Jim Collins asks if it's time for a "stop-doing" list?

And check out Coach Travis Holley's post: What It's All About

Happy hump day!

go after it

2010-12-07T19:08:00.004-06:00

“You can’t wait for inspiration. You have to go after it with a club.”
~ Jack London

Staying busy but definitely "going after it." More soon! Peace.

find a way or make one

2010-12-04T15:57:00.006-06:00

"Laughter and tears are both responses to frustration and exhaustion. I myself prefer to laugh, since there is less cleaning up to do afterward."
~ Kurt Vonnegut

Thursday and Friday taught me a lot. Scratch that - it's more like they smacked me over the head with things I already knew, but had been avoiding.

Thursday, I was exhausted and half-sick. And the day before. Most of this week actually. It's what happens when you combine 18 hour days and little sleep. Like 5-6 hours a night. I left my office Wednesday night about 10PM and crashed as soon as I got home. I slept for 12 hours, missing Thursday morning training at SICFIT Austin, and appointments I had later that morning. Decidedly NOT BUENO. I got up, still tired, ate a quick omelet and drank a cup of coffee, then sat down on the couch and opened up my laptop to check my emails. While my laptop was powering up, I put my head back and promptly fell back asleep... for over two hours. All I managed to do Thursday was go to my office and work.

Aside from the obvious - that this is no f**k!ng way to live - I've finally admitted to myself that by making my life like this, I'm holding myself back. It's impacting my professional life but most importantly, it's impacting my personal life. My career, my relationships, and my fitness are all suffering.

I've got to a point in my life where no one thing is a priority, and thereby everything has suffered.

I've not been giving my coaching the time and energy it deserves. My "day job" is suffering too. I'm tired all the time, to a point where I'm basically neglecting my personal life.

I'm pissed that I took this long to admit that I'm doing this to myself. The good news? I'm the one who got my life like this, so I can change it.

"Knowing is not enough; we must apply. Willing is not enough; we must do."
~ Johann Wolfgang von Goethe

Thursday woke me up to patterns I developed in my life that I've been stuck in for several years, even before crossfit.

I know one thing, I'm finished living this way. It's been way too long since I've sat down and really looked at where I want my life to go, and what I want my life to be. So that's my new priority.

There is one other thing I know - once I've decided where I'm going - you better watch out 'cause nothing is going to stop me.

"Aut inveniam viam aut faciam."
Latin phrase meaning:
"I shall find a way or make one."

stand out

2010-12-01T18:22:00.006-06:00

"Why fit in when you were born to stand out?"
~ Dr. Seuss

OLY/SKILL
split jerk
5x3 @ 90% 1RM

All at 165lbs. Happy hump day y'all. Peace.

feeling the bday love

2010-11-30T15:30:00.007-06:00

"All you need is love."
~ John Lennon and Paul McCartney

Thanks everyone for all the birthday love I'm receiving today!!

L2R: Mark, myself, and the "Jordanian juggernaut" Firas after some post-workout recovery tacos and coffee!

SICFIT AUSTIN WOD
A. 800 meter warm-up run, 300 single-unders, max double-unders in 1 minute

B. muscle-up skill work, max muscle-ups in 1 minute

C. Aaron’s B-Day Special!!
***5 Rounds:***
-31 seconds hold chin over bar
-31 seconds hold active squat
-31 seconds hold ring dip extension
-31 seconds hold handstand

D. tabata shuttle run (20 yards)

unleash yourself

2010-11-29T18:49:00.009-06:00

“You cannot be great if you never try to be greater than yourself. That's where true greatness really lies. Unleash yourself.”
~ Erwan Le Corre

You gotta read Blair Morrison's latest post: Fitness is...

Hey! What's this still reading here stuff?? Go. Read it. Then re-read it. Absorb it. Apply it. Unleash yourself.

STRENGTH
box squat
10x2 @ 85% of 1RM, sets across
4-count down, fast up

All at 185#, felt good.

WOD from CrossFit Football
for time:
14-10-6
kettlebell American swing @ 2 pood
dumbbell thruster @ 50lbs DBs
pull-ups

7:59 rx'd

Slow. Swings and pull-ups unbroken, but I took all day long on the dumbbells. Hellllloooo Monday!

I hope everyone's Thanksgiving was as great as mine! I spent the weekend in Pearland with my family, where I met my cousin's baby girl Charlotte!

Charlotte and me

Charlotte with her mom and dad

Life is great! Peace.

thankful

2010-11-23T18:24:00.005-06:00

"At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us."
- Albert Schweitzer

If I tried to list all that I'm thankful for I'd inevitably, mistakenly, forget someone. So...

I am thankful for all the blessings and challenges in my life. I have a great life! I try to never take it for granted.

Have a wonderful Thanksgiving y'all. Stay safe and watch out for each other. Peace.

spirit polishing

2010-11-22T16:38:00.006-06:00

“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”
- Morihei Ueshiba, founder of Aikido

Happy Monday! I'm crazy busy today - throwing up a short post to start the week. I did strength training this morning.

STRENGTH
back squat
5x3 @ 95% of 1RM, sets across

205-205-205-205-205F(x2)

Peace.

this day

2010-11-19T21:08:00.003-06:00

"Nothing is worth more than this day."
- Johann Wolfgang von Geothe

A little fall color in the Texas hill country.

SKILL/STRENGTH
hang power clean
3-3-3-3-3-3-3

155-165-175F(x2)-170-175F(x2)-170-175F(x2)

That ****ing third rep! On the first set @ 175 I wasn't lifting like I meant it. I was in my head on the second set @ 175. On the last set @ 175 I lost my grip. An OK day. I need to practice more footwork on the receiving position...

I'm hill country bound for the weekend! Have a great one y'all. Peace.

define your destiny

2010-11-17T19:30:00.004-06:00

“Your thoughts will become your words. Your words will become your actions. Your actions will become your habits. Your habits will become your character. Your character will define your destiny.”
- Gandhi

Positive Self Talk: Defining Your Destiny

Roundtable in Tahoe: The Psychological Component

Holy psoasinator Batman - it's a rest day!!

And check out this sick "speedflying" video!!

lumberjacked

2010-11-16T18:27:00.005-06:00

I walked into SICFIT Austin on sore legs this morning. Since I missed "Fran" yesterday, I was pumped that Winchester had another gut check lined up for us. I was just hoping my legs would hold up...

WOD
"Lumberjack 20"
for time:
20 deadlifts @ 275lbs
400 meter run
20 kettlebell swings @ 2 pood
400 meter run
20 overhead squats @ 115lbs
400 meter run
20 burpees
400 meter run
20 chest-to-bar pullups
400 meter run
20 box jumps @ 24" box
400 meter run
20 dumbbell squat-cleans @ 45lbs DBs
400 meter run

32:02 rx'd

I took forrr-evvv-errrr [gratuitous Sandlot refrence] on the deadlifts. Did those in three's until 15, then 2,1,1,1. The two pood swings were cake but I had to break up the OHS. Posterior chain was pretty well done after the deadlifts - truthfully it was pretty well done after yesterday's squats - but I digress. The stretch with bodyweight stuff was gravy. Did the burpees, pull-ups, and box jumps all unbroken. That felt damn good! The DB cleans became a matter of willpower. Thanks again Firas for getting in my face on those! Even managed to pick up the pace on the last 200 meters back into the gym. Lying on the floor was quite a reward today!

Good times. Hopefully I can walk normally tomorrow. Life is great! Peace.

the iron and Andy Irons

2010-11-15T17:55:00.004-06:00

Good $h!t here... if you've already read it, read it again. You might be surprised at what jumps out at you this time.

The Iron
by Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.

Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why.

I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time.

As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say s--t to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone.

It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

--

Over the weekend, thousands of people around the world took part in a 'paddle out' to say goodbye to Andy Irons. RIP Andy.

I did strength work today.

STRENGTH
back squat
5x5, sets across

185-185-185-185F (x4)-185

I didn't take long enough rest between sets 3 and 4... otherwise, I'm feeling good. Peace.

be manly

2010-11-14T22:41:00.002-06:00

"Manliness consists not in bluff, bravado or lordliness. It consists in daring to do the right and facing consequences whether it is in matters social, political or other. It consists in deeds, not in words."
- Gandhi

Since it's "mo-vember" check out the 35 manliest mustaches of all time.

REST DAY!

Defiant Saturday

2010-11-13T17:41:00.004-06:00

This morning I picked up Ingrid and we headed to Pflugerville's Defiant CrossFit for their free Saturday workout. This was the first time I'd been up to Defiant since coach Heather Hodges opened it's doors. It was great to see some familiar faces - Lory and Chardonnay were there - and to make some new acquaintances. After warming up we got after a team workout.

WOD
15 minute AMRAP for total reps
team of 6, one person at each station, one person resting, rotate upon completion of sandbag run:

sandbag run
bicycle crunches
kettlebell swings
box jumps
push-ups

I don't recall my team's total count, but it was a fun one!

Heather and her crew have put together a great gym with a fun and welcoming environment. Thanks to Defiant CrossFit for hosting a great workout this morning!

Friday PR

2010-11-12T20:05:00.005-06:00

I did strength work this morning.

STRENGTH
deadlift
5-5-3-3-1-1-1

285(5)-295(5)-300(3)-300(3)-305PR TIE-310PR-315PR

Feeling great! I tipped the scales at 156 today, so that's double-bodyweight! I gotta say, it's fun getting the beginner's jumps in strength gains. I finished up with HSPU and weighted ring dips.

Check out this solid piece on doing squats to warm-up for deadlifts.

And just 'cause, old-school powerlifter/bodybuilder Franco Columbu deadlifting heavy.

Have an excellent weekend y'all. Peace.

what are you busy about?

2010-11-11T20:32:00.005-06:00

"It’s not enough to be busy, so are the ants. The question is, what are we busy about?"
~ Henry David Thoreau

I've let my "busy schedule" get a little outta hand recently and nearly got sick at the end of last week. Lessons are usually learned the hard way - OK well I usually learn lessons the hard way! Driving myself to near exhaustion got me thinking about my focus and how I've been chasing my goals. Some serious reassessing is underway...

Anyway, this post at zenhabits.net has some great tips on slowing down yet living life fully. It's a read that's definitely worth your time.

I slept in today. It. Was. Excellent. Make mine a REST DAY!

Heavy deadlifts are on deck. Can't wait!

happy birthday Marines

2010-11-10T17:41:00.012-06:00

On this day 235 years ago, two battalions of Continental Marines were organized in Philadelphia, forming what is now known as The United States Marine Corps. Happy birthday Marines!

CrossFit.COM WOD
overhead squat
1-1-1-1-1
155PR TIE-165PR-165F-165PR TIE-170F

front squat
1-1-1-1-1
155-165PR TIE-175PR-180PR-185PR

back squat
1-1-1-1-1
195-200-205-210PR TIE-215PR

Feeling good! Weak numbers maybe but they're moving in the right direction...

rejoice

2010-11-09T17:14:00.004-06:00

"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has."
- Epictetus

This morning I rolled up to the gym feeling well but still a bit tired. Honestly, knowing that recovery work was going to be on the whiteboard helped get me there today.

SICFIT Austin WOD
"mobility recovery/week"
A. 10 minutes foam roller/trigger point
B. 800 meter run
C. shoulder work:
*figure-8 with a 15# bumper, 30 seconds each direction
*small circles, arms extended with 5# plates, 30 seconds forward, 30 seconds backward
*large circles with 5# plates, 30 seconds forward, 30 seconds backwards
*figure-8 with 15# bumper, 30 seconds each direction
D. KB work @ 16kg
2X
-10 Russian swings/10 American swings
-10 windmills each side/5 TGU each side
-10 1-hand Russian swings each side/10 snatch each side
2X
-10 windmills each side/5 TGU each side
-10 Russian swings/10 American swings
-10 1-hand/1-leg (opposites) Romanian deadlifts each side/5 clean&press each side
E. 10 minutes shoulder/chest/lat mobility work with bands

Felt good to move. Speaking of moving, check out this free running show reel by 3RUN!

Think I'm ready to go full speed again! "Hump day" is coming! Peace.

keep advancing

2010-11-08T18:48:00.003-06:00

"If you would attain to what you are not yet, you must always be displeased by what you are. For where you are pleased with yourself there you have remained. Keep adding, keep walking, keep advancing."
~Saint Augustine

I've been fighting off being sick since Friday. Took today as another rest day. I'll be back at it mañana.

greatness

2010-11-07T16:38:00.005-06:00

“Greatness is primarily a matter of conscious choice and discipline.”
- Jim Collins

Congratulations to the SICFIT ladies who dominated at Saturday's Hammer and Chisel competition!

1st place: Lindsey Smith
2nd place: Chardonnay Poole
3rd place: Ingrid Kantola

4th place: Brittany McKenna (not shown)

trust yourself

2010-11-05T17:35:00.005-05:00

"As soon as you trust yourself, you will know how to live."
- Johann Wolfgang von Geothe

It's a REST DAY!! Peace.

Mumford & Sons, snatch work

2010-11-04T19:06:00.006-05:00

Last night Ingrid and I saw Mumford & Sons at Stubb's. They put on an outstanding show!

I've been in "GO! GO! GO!" mode so much lately my "down time" usually involves eating a quick meal and passing out. Occasionally I've even cut out the meal part and gone right to sleep! So it's hard to describe how special it was to just slow down and take in a great show - all in the company of a wonderful, beautiful woman! Life doesn't get much better.

Here's Mumford & Sons performing their song "Awake My Soul:"

This morning at SICFIT Austin we worked the barbell snatch...

A. WARMUP
800 meter run
3 rounds of "Cindy" w/strict pull-ups
100 jump-rope double-unders

B. SNATCH
snatch deadlift 3×3
155-185-185

snatch high-pulls 3×3
135-155-155

hang-squat snatch 3×3
95-95-105

OHS 3×3
I only did one set at 135 lbs. My legs were talking to me after yesterday's backsquats, so I skipped on to full snatch work.

squat snatch 3×1
105-115-125F-125PR TIE

Just missed 125lbs so I got an extra one in and hit it. My squat snatch still needs lots of work, but it's getting better. And I got 'em all without using my crutch: the split-snatch... improvement feels good!

Peace y'all.

busy hump day

2010-11-03T19:09:00.004-05:00

"Opportunity's favorite disguise is trouble."
- Frank Tyger

Quick post today... got a lot to do and little time to do it!

STRENGTH
back squat
65%W1RM x5 @135 lbs
75% W1RM x5 @155 lbs
85% W1RM x5+ @175 lbs

Warmed up with 135 lbs x 10, and 155 lbs x 7, then checked the "working" percentages. Oops. First two sets were easy. Again. 9 reps at 175lbs.

muscle clean
3x5

All at 135 lbs. Feeling good!

Peace.

election day

2010-11-02T18:19:00.003-05:00

"Polling gives me an election."
- El Arroyo sign

It's election day boys and girls! I hope you exercised your right to vote.

SICFIT Austin WOD
WARM-UP
800 meter run
3 rounds of "Cindy" (5 strict pull-ups, 10 push-ups, 15 squats)
100 jump-rope double-unders

A. Turkish Get-Up
3x 5R,5L

16kg KB- 20kg KB - 50lbs DB

B. AMRAP 10 minutes
7 squat cleans @ 115lbs barbell
12 pull-ups
21 jump-rope double-unders

3 rounds + 4 cleans rx'd. The weight and pull-ups felt solid, but my double-unders sucked today. I got one round unbroken and then struggled with the rest in small sets. Otherwise, fun one today!

5-3-1

2010-11-01T18:07:00.005-05:00

"Weak points come from not doing the things you suck at doing. The difference between a successful athlete and a crappy one is they always do the things they have to do, not what they want to do."
- Dave Tate

Today I'm starting Jim Wendler's 5-3-1 strength program. It's a percentage based system designed to build consistent strength gains over time.

You start by taking your one-rep max (1RM) for the squat, deadlift, standing press, and bench press, then base your working percentages on 90% of that 1RM. I'm calling it the "working" 1RM or W1RM. Mathematically it looks like this: W1RM = 90% 1RM.

Then you go through the 4 week cycle below for all 4 lifts:

Week 1
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

Week 2
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+

Week 3
Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+

Week 4
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5

Each time you see 5+, 3+, or 1+ you are supposed to go for max reps with that weight.

At the end of 4 weeks, adjust your W1RM by adding 10 lbs to your squat and deadlift, and 5 lbs for the presses. Then begin the 4 week cycle anew.

You can also check out T-Nation's article covering the 5-3-1 program.

STRENGTH
deadlift
65% W1RM x5 @195lbs
75% W1RM x5 @225lbs
85% W1RM x5+ @255lbs

The fives at 195 and 225 felt easy. And I didn't really mentally prepare myself for the fight that 5+ @ 255 became, and only managed 13 reps. That set was work! Truthfully though, a bit of a cupcake:

cup⋅cake [khup-keyk]
adjective
1) to wimp out
2) giving in to the pain

Being a disappointed with my 5+ set, I felt like getting more lifts in, but I reminded myself to be smart and follow this program by the numbers. So live and learn right? The next 5+ set I do definitely won't be weak sauce!

Perhaps not the greatest start to 5-3-1... but still feeling good on a Monday! I'll take it. Peace.

Happy Halloween!

2010-10-31T18:00:00.003-05:00

“Be yourself; everyone else is taken.”
- Oscar Wilde

REST WEEKEND! Happy Halloween y'all!

succeed first in your mind

2010-10-29T18:09:00.004-05:00

"We succeed first in our minds."
- Dutch Lowy, from his recent post: Get Your Mind Right!

REST DAY! Did mobility work and some stretching.

See y'all tomorrow morning at the Butcher Challenge!

Have a fun Halloween weekend! Be safe and watch out for each other. Peace.

bring yourself peace

2010-10-28T19:31:00.005-05:00

"If half a century of living has taught me anything at all, it has taught me that nothing can bring you peace but yourself."
~ Dale Carnegie

SICFIT Austin WOD
A. 1 Strict Press, 2 Push Press, 3 Push Jerk. Unbroken. X3

105-115-115

Just OK performance. Strict press being the limiting factor. Push press and push jerks were cake at that weight. Still, shoulders felt decent after yesterday's split jerks.

B. Partner workout:
-Run 440 yds. / max rep pullups
-Run 440 yds. / max rep KB swings @ 24kg
-Run 440 yds. / max rep overhead squats @ 95lbs
-Run 440 yds. / max rep squat cleans @95lbs

*Person 1 runs while Person 2 completes max-rep pullups. When P1 returns from run, P1 completes max-rep pullups while P2 runs. Continue on in this fashion until the workout is complete.
**Score = Time – # of combined reps (as a team) for all 4 movements (1 rep = 1 second)

Teamed up with Firas on this one. I started on the run and anchored the reps portion of the workout.

Our time was 17:02 rx'd or 1022 seconds (workout) – 249 (total team reps) = 773 seconds final score.

My rep counts were:
46 pullups
40 KB swings
17 OHS
13 squat cleans

Smoker of a workout. My low back got super tight on the squat cleans. Felt good for a couple of multi-rep sets, then it just got painful to get set in the deadlift position. At least it happened at the end of the workout...

My body is apparently ready for a rest day! So I'm looking at you Friday... Peace.

hump day lesson

2010-10-27T18:37:00.005-05:00

"I have heard there are troubles of more than one kind. Some come from ahead and some come from behind. But I've bought a big bat. I'm all ready you see. Now my troubles are going to have troubles with me!"
— Dr. Seuss

Decided to work some heavy split-jerks today. This is quickly becoming a favorite lift of mine...

WARM-UP
shoulder mobility drills
pvc roller legs/foam roller upper back
pvc pipe pass-through
pvc pipe push-jerk
7 barbell push-jerk @45#
5 barbell split-jerk @135#
2 barbell split-jerk @155#

OLY/STRENGTH
split jerk
1-1-1-1-1

165-175-185PR TIE-195F-195F

I hit 185 solid and was thinking "OK feeling good, time for the PR tie at 195!" For some reason, I had it in my head that my 1RM was 195lbs. Oops. The lesson here: check your log and see your numbers before you start the workout!

A little mistake like that can throw of your mental game without you knowing it. If I had known I hit my PR on my 3rd lift, my confidence would've been soaring going into lifts 4 and 5. Instead I was thinking about not hitting a lift I (imagined) that I'd already done.

So, lesson learned. Moving on. Not a "bad day," just a "slightly off" day. But it's still a training day. I got some heavy work in, and built more confidence with heavy weights.

Happy hump day boys and girls. Peace.

sandbagging it!

2010-10-26T19:35:00.003-05:00

"When we are no longer able to change a situation, we are challenged to change ourselves."
~ Victor Frankl, Holocaust survivor and author of Man's Search for Meaning

Just liked the quote.

SICFIT Austin WOD:

A. Athletes start in prone position, heads facing forward. Coach places unknown weight sandbag (40#, 50#, 55#, 60#, 80#) behind each athlete, at random. On “GO”, 100 ft. sandbag sprint. Drop sandbag at the 100 ft. mark, turn and sprint back without sandbag. Upon crossing start line, 5 burpees. Repeat x3.

B. 50 ft. forward sprint, 50 ft. backward sprint. Upon crossing the line, 10 burpees. Repeat x3.

Didn't keep track of times on the sprints. Just worked hard. Felt good.

C. 3 rounds for time:
3 man-makers 45# DBs
6 shoulder to shoulder pullups (shoulder touches bar on each rep)
9 toes-2-bar

5:21 rx'd. Another grip testing workout! Loving it!

rest weekend? check.

2010-10-25T18:26:00.007-05:00

I hope your weekend was as wonderful as mine. Mine was spent in the company of a marvelous woman, some great friends, and my family! Slept in (and napped!) on Sunday. There was also chocolate-covered-bacon! Seriously. Think about it... Chocolate. Covered. Bacon.

Here's how you make the best cheat-meal ever:
1. fry bacon
2. at low heat, melt a bar of quality chocolate
3. pour melted chocolate over bacon
4. sprinkle crushed walnuts, almonds, etc. (optional)
5. let cool
6. eat!

Oh yes. It was as good as it sounds.

I also want to direct your attention towards another great post by Blair Morrison: Fitness Is...

"Opportunity.

Take advantage of yours.

A farmer doesn’t plant crops without a harvest. An investor doesn’t invest without a return. But such is the tragic circumstance of a man who trains day after day without using what he’s gained.

With the surplus of material floating around the Internet, shelved in libraries, and taught in schools, it’s easy to lose ourselves amongst the methodology. Nutrition, programming, recovery, adaptation—there’s so much to know that the ‘process’ of fitness becomes a trap well laid. All this information fights for our attention and, as a result, we lose the forest while sifting through the trees.

That forest, while superficially unique from person to person, typically boils down to a better quality of life. Could be that we hate having to ask for help getting in and out of the car or that we feel self-conscious about the forty pounds we’ve gained since high school. Maybe we’re tired of being told we’re too small, too clumsy, and too slow to be an athlete or we simply want to get control of our asthma. Regardless of the particulars, we are all driven by a desire to transpose weakness. Pursuing fitness is the means to do so."

Take the time and read his entire post. Then shut off your computer and go live!

--

This morning I assistant-coached the early indoor classes with Big Mike. Then I did some strength training.

STRENGTH
back squat
5x3

165-175-185-195-205

Feeling good! A 225lbs back squat isn't far off!

It's a new week, make yours a great one. Peace.

burning the candle at both ends

2010-10-22T19:27:00.007-05:00

I decided to go ahead and do a workout this morning after assisting with the early indoor classes. Regular intense training and a lack of sleep is NOT a good combo...

WOD
3 rounds for time:
21 deadlifts @ 225lbs
12 pull-ups

7:32 rx'd. Just blah. Felt like I had no "go" from the start. Even got chills while warming up. Anyone ever get that? Another warning sign I ignored. Only resulted in a bad workout this time. However, being this stubborn on a regular basis is how injuries occur. Anyhoo, I only got the first round of pull-ups unbroken. Then my grip was gone! The deadlift weight wasn't a problem, it was keeping a hold on the damn bar - even with the hook grip - that was the hard part.

I'm going with lack of sleep as my excuse for today's poor performance. I stayed at the office until 11PM last night. So I'll just say that I was rolling on a less-than-needed amount of sleep.

Rest weekend here I come! Hope yours is a safe and fun one. Peace.

kung-fu grip?

2010-10-21T18:53:00.006-05:00

I was thinking after Tuesday's workout that I needed to work on my grip strength. Winchester must have though the same thing...

SICFIT AUSTIN WOD 21 Oct 2010
A. Warm up.

B. 3 rounds, 60 seconds work each station, 10 second transition between:
-Bar dips
-Single leg box jumps (20″)
-Tire flips
-Burpees
-Towel pull-ups (dead-hang)
-Dual plate pinch hold (25#/15#) *10 rep penalty for dropping plate(s)
*Rest 2 minutes between each round. Score for each round is total reps.

My reps = 92-77-72

Dips, box jumps and burpees were money - but the towel pull-ups followed by plate holds was some seriously awesome grip work! I didn't drop the plates either! My forearms were toasted at the end of 3 rounds, but the grip training had just begun...

B. Grip work:
-1 x isometric hold to failure, chin above bar. Hands face towards body.
51 seconds, felt good here
-1 x isometric hold to failure, chin above bar. Hands face away from body.
29 seconds, grip gone!
-1 x dead hang to failure. Grip of choice.
32 seconds, fingertips almost from start, tough!

C. K-Star mobility WOD
-Stay in a deep squat for 5 minutes
This was the easy part!! So we mugged for the camera... L-R: Brian, myself, and Mark.

TODAY'S MUST READ
Changes
Another great post by Elliot Schrock!

See y'all Friday! Peace.

hump day!

2010-10-20T14:35:00.003-05:00

The greatest day of the week! Also, it's a REST DAY! Did the mobility WOD for today though.

Now turn up the volume and enjoy! Peace.

a solid beat-down, a must read

2010-10-19T10:02:00.008-05:00

This morning saw another solid training session at SICFIT Austin! We warmed up with a run, 4 rounds of "Cindy" (5 strict pullups, 10 pushups, 15 squats), and some hip mobility drills. The hip mobility work was much appreciated after yesterday's squats.

STRENGTH
weighted 20" box jump

This was fun... like playtime. I worked up to 120 lbs (60 lbs sandbag under each arm). Failed at 150 lbs (75 lbs sandbag under each arm). I had shaky legs going into the WOD...

WOD
5 rounds for time:
250 yard run w/60lbs sandbag
15 deadlift @ 135lbs barbell
10 power clean @ 135lbs barbell
5 push-press @ 135lbs barbell

In 20 minutes I completed 3 rounds, the sandbag run, 15 deadlifts, and 3 power cleans. Grip strength (or lack thereof) became a limiting factor... along with not having done much met-com work lately. Legs felt OK on round one, but were toasted after that.

Coach Crystal McReynolds joined in today's fun and showed the 0630 boys how it's done - finishing in 17 minutes and change!

TODAY'S MUST READ:

The Going Is Getting Tough

Another no-bull$h!t assessment of the situation in Afghanistan by Tim at Free Range International.

See y'all mañana. Peace.

Monday squats!

2010-10-18T12:33:00.008-05:00

"There are few things graven in stone, except that you have to do your squats."
~ Mark Rippetoe

This morning I got to work with Carey Kepler, who covered the 0530, 0615 and 0700 classes for the recovering Big Mike. I really enjoyed the experience, and have definitely learned from observing different coaches' styles. Good stuff today!

Afterward I did strength training.

STRENGTH
back squat
5x5

165-175-185-185-190

All sets performed in the low-bar position:

I'm pumped about my numbers today. I took about 4 to 5 minutes in between the last 3 sets - instead of my previous 2 to 3 minutes of rest - and it made a huge difference. Hello jello-legs!

Below is the CC crew after Saturday's coaches WOD. Lisa Thiel is right - Saturday morning reminded me how lucky I am!

It's a new week! Make yours a great one!

a cheerful soul

2010-10-15T17:08:00.005-05:00

"There is one thing one has to have: either a soul that is cheerful by nature, or a soul made cheerful by work, love, art, and knowledge."
- Friedrich Nietzsche

I like that the first two things he lists are work and love.

Going with a short post today...

STRENGTH
deck power clean
5x3
145-155-165-175-165

175lbs started to get sloppy... went back down for the last set.

sled drag fwd/bk x6 @ 360lbs

sled drag w/lateral steps lft/rt x4 @ 270lbs

weighted strict pull-ups
5x3
40-50-50-50-50

Pull-ups felt good, heaviest DBs at SICFIT Austin are 50lbs...

Happy Friday boys and girls! Have a great weekend. Peace.

shoulder mobility and tacos! ohh my

2010-10-14T10:24:00.012-05:00

This morning is the first time my shoulders haven't been sore since Sunday! It gets better... the whiteboard had mobility drills and recovery work all over it when I walked into this gym this morning!

We warmed up with a few "late" burpees (for Firas), a row/run combo, inchworm stretch w/scorpion, and some PVC pipe lat/shoulder work (pass-through, dislocates, cat-cow stretch). Then we went through twenty KB windmills with 16kg, two sets of air-squats/push-ups/pull-ups, and the 5-way shoulder mobility drills.

STRENGTH
press
5x1 @ 85% 1RM

All at 105lbs. Truthfully, felt pretty easy.

After class the 0630 crew, Winchester, and Sam Sneed went for breakfast at the newest Torchy's Tacos in town! They opened yesterday at 5119 Burnet Road A.K.A. directly across the street from SICFIT Austin!

Damn good way to start the day! Peace.

seek within

2010-10-13T19:40:00.004-05:00

"Peace comes from within. Do not seek it without."
~ Gautama Siddharta, the founder of Buddhism, 563-483 B.C.

If you have yet to see the recent "positive self-talk" series in the CrossFit Journal, now is an excellent time to do so. They are both free downloads. So no excuses!

Positive Self-Talk: The Greatest Adaptation

Positive Self-Talk: Defining Your Terms

I got in some strength work this morning after assisting with the 0530, 0615, 0700 indoor classes.

STRENGTH/SKILL
squat clean
5x3

135-135-145-145-145

Still catching the clean a bit forward on the balls of my feet. Had a couple of good sets in there though. Getting better every day!

Happy "hump day" y'all! Peace.

grip killa

2010-10-12T17:49:00.006-05:00

Woke up to painfully sore shoulders again this morning. Got to SFA early to go through some shoulder mobility drills and make sure I warmed up well. It was a good thing I did...

Today is Mike Winchester's 27th birthday! So we started off class with 27 burpee-pullups. Goooooood morrr-ning shoulders!

STRENGTH
back squat
5x1 @ 85% 1RM

Felt great here. All 5 sets at 185lbs. Easy day. The hard part was next.

WOD
1 min KB clean/strict press right hand @16kg
max pullups
max ring dips
rest 2 minutes, repeat left hand, rest 2 minutes

1 min KB snatch right hand @ 16kg
max pullups
max ring dips
rest 2 minutes, repeat left hand, done!

15 KB clean/press right, 30 pullups, 18 ring dips
13 KB clean/press left, 19 pullups, 18 ring dips
18 KB snatch right, 12 pullups, 14 ring dips
20 KB snatch left, 10 pullups, 17 ring dips

The toughest part was doing pullups right after KB snatch. Grip on the bell hand was non-existent on the pullups immediately following. It felt... interesting to only have a solid grip for pullups one hand at a time.

One of this morning's pull-up sets. L-R Firas, Brian, Mark and myself.

Good times!

be in the moment

2010-10-11T17:39:00.004-05:00

"Be happy in the moment – that’s enough. Each moment is all we need – not more."
~ Mother Teresa

Quite a moment: The aurora borealis captured over Alaska's Wrangell mountains and featured recently on NASA's Astronomy Picture of the Day website. Photo by Paul Alsop.

Holy incredible soreness Batman! I've been tired today as well despite some solid sleep last night, so I'm taking another REST DAY! Have a great week y'all.

Saturday training, Sunday of rest

2010-10-10T16:48:00.003-05:00

"There is nothing training cannot do. Nothing is above its reach. It can turn bad morals to good; it can destroy bad principles and recreate good ones; it can lift men to angelship."

~ Mark Twain

Slept in Saturday and it was everything I remembered it being! After a cup of coffee and quick bite to eat I went down to the gym and did some o-lifting practice and a short metcon.

STRENGTH/SKILL
push-jerk (skill practice)
9x3 @155lbs

My plan of 5x3 quickly turned into something like 9x3! Most of my sets were at 155lbs, got in two at 165 but went back to 155 to maintain focus on technique. Getting better at this lift, but I've still got a few bad habits I need to replace with the correct ones! I was fortunate to get some excellent tips and corrections from Michael Stanwyck of CrossFit LA who's visiting Austin this weekend. Thanks again Mike!

heaving snatch balance
3-3-1-1-1

115(3)-125(3)-135(1)-145(1)-145(1)

For the first time practicing snatch balance, felt pretty good.

WOD
3 rounds:
with 25lbs weight vest
400 meter run
10 strict pullups
10 decline ring pushups

11:07 rx'd

Now it's a REST DAY!! Hope y'all had a great weekend. Peace.

Friday lifting

2010-10-08T20:22:00.004-05:00

In keeping with my new routine - after assistant coaching with Big Mike's M-W-F 0530, 0615, and 0700 indoor classes - I've been focusing on strength work.

This morning I did deadlifts. I warmed up with a 500meter row, barbell OHS, pvc rotations, and some body weight movements. Then I went through a couple of light sets (135x5, 225x5, and 245x3) before getting down to business.

STRENGTH
deadlift
5x3

275-275-285-285-295

Felt great today! My current deadlift 1RM is 305, and so I'm definitely happy with hitting 295x3! It's been a great week!

Have a safe and fun weekend y'all. Peace.

QUOTE 'O THE DAY:
"When I let go of what I am, I become what I might be."
~ Lao Tzu

active recovery Thursday

2010-10-07T19:52:00.006-05:00

It's another beautiful day in Austin, Texas!

Check it - Kstar covers shoulder mobility today (nice shirt too!). Just what I needed after split jerks yesterday.

Big Mike stepped in to coach for the traveling Mike Winchester this morning.

WOD
3 rounds, with a 25lbs weight vest, max work 30 seconds each station, approx 1:30 between rounds
* sledge hammer tire slams
* KB box steps with 1.5 pood
* push-ups

I didn't really keep track of reps, just made sure I worked hard for the whole 30 seconds. We finished up class with bear crawl ladder drills. I had some fun and worked some of the soreness out of my shoulders. Thankfully today's workout was geared towards recovery! Good stuff.

See y'all mañana. Peace.