Hiker. Blogger. Photographer. CrossFitter. Dog Owner. Austinite.
CrossFit and Nutrition
9 Days, 7 Challenging WODs
Aug 28th
The Wolfpack poses for a photo after this morning's swim and kettlebell WOD at Barton Springs pool.
This has been a challenging last few days of training at CrossFit Central. I’ve faced, and completed, seven tough WODs ranging from pure strength training to high-rep met cons to, well, swimming.
A week ago, I began an 8-week program with Coach Travis called “Strictly Strength.” His program focuses on perfecting technique on the heavier lifts which we encounter in our WODs with the goal of increasing the weight we can move (as well as enhance our enjoyment of moving it). While all the lifts are familiar, they have to be approached with much haste during a typical workout. Travis is slowing the moves down, turning the clock off, and working on improving our approach to these lifts.
More >
Wolfpack WOD at Barton Springs
Aug 21st
The Wolfpack after its inaugural WOD at Barton Springs pool. Top row: Firas, Aaron, me, Chris, John. Bottom row: Diego, Travis, Mike, Jeremy, Randal.
I met several coaches and clients of CrossFit Central at sunrise this morning to participate in the Wolfpack’s inaugural WOD (workout of the day). The women’s program was in full-on competition mode today, so founder Jeremy Thiel (who I would follow into any battle) decided the men needed a challenge of their own.
More >
Two Years of CrossFit
Aug 4th
I Am CrossFit
Two years ago today I began my CrossFit journey with Coach Chris at CrossFit Central. Thanks to box co-founder Coach Jeremy, who introduced me to Chris, and to the other coaches I’ve had: Coach Lance, Coach Big Mike, Coach Randal, Coach JDP, and Coach Travis, and to all my many classmates and the rest of the CrossFit Central family. The changes in my life are extraordinary, and we’re just getting started!
The second anniversary WOD started off with 27 birthday burpees for a classmate — yay burpees! — and some front squats. I managed to get in three sets of 3-5 reps at 45-85# before time ran out working with three other people. The main WOD was 21 jumping squats, 15 ring rows and 9 sumo deadlift high-pulls (75#). I managed to get three rounds and 12 ring rows (To balance the class, I started on ring rows.) in the 12:00 time. My quads were destroyed from yesterday’s Kettlebell Class workout, which involved 135 wall ball shots. It was a good indication of the work still in front of me, but I have certainly come a long way since that original hour with Coach Chris.
Murph Day
Jul 6th
The athletes, coaches, and spectators who stayed through the bitter end of heat number four pose for a Murph Day photo outside CrossFit Austin's box.
On Saturday morning, I took on the “Murph,” a grueling workout in honor of a fallen hero, Lt. Michael Murphy, who died serving our country in Afghanistan on June 28, 2005 (Read about his heroism here.). In his honor, Crossfitters take this challenge the weekend of the Fourth of July. For CrossFit Austin, it was the second annual Murph Day and my first time to take on the full workout.
“Murph” begins with a 1-mile run. Back in the gym, the athlete performs 100 pull-ups, 200 push-ups, and 300 squats in any combination or order. A final 1-mile run caps the workout.
More >
Three Hundred, Six Hundred
Jun 11th
I'm repping out a set of 50 American swings while my classmates perform Turkish get-ups.
This week I achieved a new CrossFit milestone: lifting 300 pounds for the first time. It is a goal which has eluded me since December. The photo above is of course not that lift — it’s from last week’s kettlebell class, where I’m somewhere in the middle of a 50-rep set of American swings — but there weren’t any photos taken Wednesday when I finally got my 300# lift.
Every month begins with one of three benchmark workouts: CrossFit Total, Fight Gone Bad, or “Angie.” This month’s was CrossFit Total, spread out over two days. Your total is the sum of 1-rep maximums for the back squat, shoulder press, and dead lift. On Monday, I added 10# to my back squat PR by squatting 185# and tied my PR for shoulder press at 115#. For the next two days, I visualized myself dead lifting 300#, which would be a PR for the lift and, at 600#, for my CrossFit Total.
More >
I Am CrossFit Successes
Mar 24th
CrossFit's impact on my life is shown here, comparing me at the end of last month's I Am CrossFit Challenge to me 19 months earlier, a few weeks before I started training at CrossFit Central.
In an earlier post, I noted my personal successes in this year’s “I Am CrossFit” Challenge at CrossFit Central: 12.2 pounds, 4% body fat, and 8.25 inches lost. I was one of 95 clients who completed the challenge (out of 98 who started it), and my results were typical. Overall, “I Am CrossFit” participants lost a total of 496 pounds, 340% body fat, and 460 inches. Most improved their performance on the benchmark workout (3 rounds of 400m run, 15 pull-ups, and 7 hang cleans), while many embraced the Zone or paleo diets for the entire eight weeks.
More >
CrossFit Sectionals
Mar 13th
WOD No. 2 involved handstand push-ups, ground to overheads, and (everyone's favorite) burpees.
About 200 athletes from CrossFit affiliates across southern and central Texas are competing this weekend for the opportunity to make the 2010 CrossFit Games. The top 30 men and women advance to the regional meet in Fort Worth next month. I was a volunteer leader this weekend. The athletes’ performances on tough workouts were inspiring to say the least. One of the biggest cheers came for a woman athlete who struggled with an overhead lift. After several failures, she found the strength to stick that barbell over her head, and the crowd erupted in cheers.
CrossFit Central coaches and athletes are having a good weekend. Coach Andy leads the men going into tomorrow’s final WOD, and at least six other pals are in contention for the top 30. On the women’s side, coaches Jen, Crystal, and Jessica are in the Top 10.
The competition concludes tomorrow morning at Camp Mabry.
