Bigger than us.

Woah.  I guess I've fallen off the blogging wagon lately!  It's been about a month and a half since we finished up the CrossFit games...I thought things would slow down and I'd have more time for this kind of stuff once the games were over.  HA!  Wrong.  Busy is good...I'll take it!

Bigger than us:

I'm going to be honest.  I haven't put near as much effort in to Fight Gone Bad 6 this year as I would have liked.  I haven't been the PR guy I've wanted to for the event, I haven't raised as much money as I would have liked to, and I haven't sunk as much time into the planning of the event I had anticipated.  But, that doesn't mean I'm not excited about it!  When I get to sit down and think about what FGB is, why we do it, and how much it can mean to others, I get pretty pumped up! 

This years FGB primarily benefits 3 foundations:  the ISR program via CrossFit Kids, Camp Patriot, and the Special Operations Warrior Foundation.  Camp Patriot and the SOWF are foundations that help veterans and their families in times of need.  The ISR is recognized as the safest provider of survival swimming lessons for infants and toddlers.

All of those are bigger than us.  Here we are, able to decide IF we want to complete FGB, IF we feel like donating money, and IF we want to help others.  We have that choice guys.  Families of deceased soldiers, injured battle veterans, or accidental drowning victims don't get this choice.  They are left with the hand they are dealt.  Period.  So let's help.  Grab your piggy bank, clean the floorboards of your car, turn your couch upside down, write a check, or skip that morning Starbucks for a week and throw a few dollars at Fight Gone Bad 6.  If you, your friend, and their friend, and their friend.....you get the idea...can pitch just a couple bucks we can help some people and families in a major way!

Bayou City CrossFit will host Fight Gone Bad 6 this weekend at our new digs at 3622 Golf Drive.  Registration starts at 8:00 a.m. and the first heat will start promptly at 9:00.  Come out and support those who need it.  We will have donation buckets on site. 

See you on Saturday!

cg

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To be the best, you have to.....

To be the best, you have to train with the best!

Last weekend team BCCF had the opportunity to head up to CrossFit Centex for some Oly training with Chad and Jodi Vaughn and Ursula Garza.  If you're not familiar, let me get you up to speed:

Chad Vaughn:   Renowned Olympic

Weightlifter.  2-time Olympian, 6-time

National Champion, and the American Record Holder in the Clean and Jerk.

Jodi Vaughn:  Over 15 years of experience in Olympic Weightlifting. Including participating as a member of the Junior World Team, World Team, Pan American Team, and Olympic alternate.

Ursula Garza:  Olympic weightlifter and weightlifting coach. Her career as a competitive lifter began in 1987. During her 13 year career as a national and international elite level weightlifter career, she competed for Team USA at the 1992, 1993, 1995 and 1996 Weightlifting World Championships and was a member of the USA National team from 1991-1996. Among her other athletic accomplishments include being a two-time National Champion, two-time Olympic Festival Champion, two-time NACACI Champion, and a former national record holder in the Clean and Jerk. A many time Collegiate national champion, she also held national collegiate records in two different classes. She is the 2009 Women's Grand Master Champion and 2010 Master's National Champion and a master's record holder. In coaching, she is one of only thirty Senior International Coaches, the highest level possible, in United States Weightlifting; she is the only woman to ever achieve this level.

Go ahead...read it all again.  It's a pretty impressive display of talent in those three short paragraphs. 

The relationship between Bayou City CrossFit and the Vaughns and Ursula (also referred to as OlyAthlete!) dates back a few years with a simple seminar that THE Vic Zachary attended.  Our relationship with them has grown tremendously since then and I know all of us coaches at BC would not only consider them all mentors, but also good friends!

As we drove home from Belton (home of CrossFit Centex) on Saturday night it kind of hit me like a ton of bricks:  We are lucky.  We are lucky to even have the opportunity to train with such talent.  We are lucky to have formed the relationships we have with OlyAthlete.  We are lucky they are such good people and are willing to share their knowledge with us.  We are lucky to train with the absolute best. 

Personally I've had the opportunity to train with all three of them individually and in group settings.  For those of you who attend my CrossFit classes or Olympic Lifting classes, I'm passing their knowledge on to you...the techniques, drills, and tips come from them.   Not only are they amazing coaches with more knowledge than I can ever imagine having, they are possibly the most humble, respectful, and outstanding people I've ever met.  The CrossFit community has time and time again introduced me to quality people, over and over.  The trend continues. 

Thanks you Chad, Jodi, and Ursula.  You guys are simply great people and we appreciate everything you do for Bayou City CrossFit. 

cg

ps - thanks to the OlyAthlete website for some bio information on each of you!

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Rest, Recovery, Vacation, and PAIN

Hey folks.  Let's get right down to brass tacks here...Rest is important.  Recovery is important.  Vacation is awesome.  Pain sucks. 

After the South Central Regional, a good rest was needed.  Not only because of the intense training and tough WOD's leading up to and taking place at the Regional, but also because of the stress we were under to prepare and perform.  We often assume we need the rest for our muscles, joints, and those aspects of the body, but I think it's just as important to rest your mind and release that stress as well.  So why not take a 7 day trip to Belize??!!!

A view from our private pier out into the ocean!

We spent all week basking in the sun, soaking up every minute of vacation possible.  Most of us worked out 3-4 times when we were there, but let's be honest:  It's certainly not the same.  We ran a bit, threw some rings over the balcony and did some ring dips, and hit a few body weight movements...nothing to the intensity we're used to. 

Katie and Jane working the rings.

My inner zen...working like the Karate Kid

So what about recovery?  You might think I was referring to recovery while on vacation.  Nope. I'm talking about recovery from vacation!  We got back to Houston on Sunday night and decided to hit the .com workout on Monday.  Yuk.  Then on Tuesday we ventured out to Genesis Athletic Performance to work some underground strength with David Claiborne and his crew.  This is where the PAIN comes in.  After a week of petty workouts, plenty of beer, and nutrition resembling a dorm room diet of three 18 year olds, my body is hating me this week! 

So just like THE Vic Zachary scribbled in his blog this week...get that rest!  But make sure it's good, quality rest.  Your body needs it.

cg

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Games Bound!!!!!

Wow.  Reflecting on this past weekend and the 2011 CrossFit Games South Central Regional is pretty exciting!  I'll try to contain my excitement as I roll through a few of them....

1.  We Won!!!  Team Bayou City CrossFit jumped out to an early lead in day one and never looked back.  We took our balanced, work hard, never give up approach into every WOD and made it happen.  The hard work with Vic, Katie, Jane, Susie, and Cody the past six weeks definitely paid off as you could see we worked like a well-oiled machine.  The plan was always to finish on top, but man, I sure do love it when a plan comes together!

 

2.  We have the best fans/support/community.  Period.  I wish I could personally thank everyone who came out, braved the heat, and pledged their support for BCCF.  It was amazing to come off "the battlefield" and hear/see all the fans and support...it almost seemed a bit surreal at times! I've said it before and I'll say it again - we have the best community of CrossFitters, anywhere. 

3.  South Central sticks together.  The support from other boxes is amazing.  So many folks from our area and beyond lended a scream, high five, or encouraging words to Bayou City.  It's great to have such high caliber folks on your side.  A shout out goes to all those boxes that continue to prove to be a class act on and off the competition floor - just to name a few:  CrossFit West Houston, Clear Lake CrossFit, CrossFit Austin, NHB CrossFit, CrossFit Waco, CrossFit Dallas Central, Body Armor CrossFit, River City CrossFit, Atomic CrossFit, CrossFit Point Break.  I know I've missed a few in there, but you guys consistently prove to be stand up folks!

4.  Individuals.  Damn.  I'll say it - I didn't envy any of you this weekend!  Congrats to Andy Lewis who has been at Bayou City the past few months after his job brought him to Houston.  The same congratulations goes to Aja Barto who obviously has worked his tail off for the last year in preparation for this years competition season.  Well deserved.  And let's not forget Aryan Barto.  Great showing all weekend.  I think you said it best:  "maybe I'm not just Aja's brother anymore."  Heck no big man...you certainly made a statement this weekend!  Finally, great job to Leah Shullenberger!  You came to work this weekend and kicked some tail!  On a side note...I'm somewhat happy Leah, Aryan, and Aja decided to go individual...damn...that's a strong team!

See you in California!!!

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Absolutely Amazing.

Sorry guys, been too long...and no pics today. 

I'm going to keep it short tonight.  Bottom line, people simply amaze me!

This morning Bayou City CrossFit hosted a fund raising garage sale.  We (and by we, I mean my wonderful girlfriend Kelly) asked our members and friends to donate any items they decided they no longer need to help us raise money to fund the BCCF team through competition season.  Everyone came through HUGE!  We had more items then we knew what to do with.  The generosity of our community is absolutely amazing.  Several of us arrived at BC this morning at or before 5:00 a.m. to set up for this fund raiser and several of them stayed through until the end of the sale.  Not only did several people get up at 4:30 a.m. on their weekend, they didn't even complain! 

Who does that?  Who gives up their Saturday morning to sit at a garage sale?  Who graciously donates to the countless fundraisers and benefits we host?  Who continuously gives, gives, and gives, but never asks for a return?  Our absolutely amazing community of clients and coaches, that's who!

Some people call us a cult.  Some think we are stuck up or snobby.  Some even don't like us.  I love us.  We're an awesome community and I'm thankful to be a part of it every day.

Thanks Bayou City CrossFit!

cg

Thanks Kelly for spearheading, organizing, advertising, working, and making the garage sale a success!
Thanks to Lori, John, Tanner, Lori, Monica, Jane, Kylie, and Angie for showing up at the butt crack of dawn to help this morning.
Thanks to everyone else who came to support and work throughout the sale (sorry, no names...I had to jet off to Pin Up and didn't get to stick around to help the rest of the morning). 

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New and Improved!

Hey all -

Check out my new blog page!  I've done some updating on the design, content, and linkage (is that an actual term?).  Anyway...I hope you like it.  Check back often for updates to the main page as well as recipes, training thoughts, and lots more.

cg

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Taking a break....

Ahhhhhhh....The Open is over!  I know I'm a little behind, but it just feels good to have that 7-week drain in our past.  As many of us look back on the Open and analyze the workouts, preparation, and all other aspects of the first ever online qualifier I have come to realize one thing more than any other:  The Open wasn't all that physically exhausting.  But, it was a mental and emotional drain!  Maybe that was part of HQ's plan.  Maybe they wanted to test our physical capabilities as well as our mental and emotional capacity.  Many of us changed our training habits, re-planned our weeks, ate different, and even adjusted work schedules to accommodate the demands of the 2011 CrossFit Games Open.  All that accommodating takes a toll on us. 

My solution?  Go to Mexico!!! 

Ok, so the trip was planned long before we started the Open, but it couldn't have come at a better time.  My long time childhood friend and one who I consider to be one of the best friends anyone could have, Caitlin, tied the knot in Cancun the weekend after the conclusion of the Open. So my beautiful girlfriend Kelly and I got a chance to spend 5 days in the Cancun sun, meet Caitlin's new husband, Casey, and hang out with a great group of folks who made the weekend an awesome experience.  Cait, your wedding was awesome, you looked amazing, and your new husband and in-laws are stand up folks...good work!

I couldn't have asked for a more relaxing few days.  I told Kelly long before heading south that the only thing I wanted to do on this trip was relax...and relax we did!  We didn't take any excursions, go into town, or even eat at a restaurant off resort!  We spend most of our time laying in the sun visiting with friends...perfect! There might have been a drink or two consumed as well....

 

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Inspiration

Where do you find yours?

If you haven't came by the box yet to check out one of the 2011 CrossFit Games Open WOD's, you need to.  The heart that people pour into these workouts is amazing - truly inspirational.  So much so, that I usually opt for a later heat just to watch those before me and draw from their excitement. 

This past week we did WOD #3.  A 5 minute AMRAP of Squat Clean & Jerks.  The weight for the ladies - 110 lbs.  The weight for the fellas - 165 lbs.  That's substantial weight!

I must have watched 25-30 people pour themselves into the WOD from Wednesday night to Saturday morning.  Watching Vic bust out 35 rounds, seeing Katie churn through 29 rounds or judging Jane through 23 1/2 rounds was definitely inspirational.  

But this post today isn't about the folks on the upper end of the leader board.  This workout was damn near impossible for some.  I spoke several of our members who had never even attempted a clean and jerk at the prescribed weight!  On Wednesday, the first heat of WOD #3 was set to roll.  I was the judge for Ryan Wheeler.  Ryan is in my 5:00 class and comes in daily and busts his ass through every single workout.  I've never seen Ryan quit, never heard him complain, and certainly never seen him give up.  He had never done a squat clean and jerk at 165 lbs..  Ryan didn't bust out 35 rounds.  He didn't make 20 rounds in those 5 minutes.  Nor did he break the top 10 on the leader board.  But, I can promise you this:  Ryan was by far the most inspirational performance I've seen in the 2011 CrossFit Games Open.  Ryan completed a personal record (PR) that day by completing 1 1/2 rounds of WOD #3.  He squat cleaned and jerked the prescribed weight and stayed in the competition.   To watch him complete what some deemed near impossible was truly inspirational.  Keep up the good work Ryan - You inspire all of us to keep working hard.

cg

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Integrity.

Integrity: We all know what it means, we all know where I'm going with this.

In this years' 2011 CrossFit Games Open, CrossFit HQ has charged every single athlete to hold themselves to the highest standard, and to be an individual of the highest integrity. This means completing the Open workouts honestly, truthfully, and without error. I would speculate that 95% of all individuals competing in the Open are doing this - most without hesitation.

But here's where I become weary. There are multiple (4?) athletes that have posted a 600+ rep score on Open WOD #2. For those of you unaware, the WOD was:

9 Deadlifts (155#, 100#)

12 hand release pushups

15 box jumps (24"/20")

AMRAP in 15 minutes.

So, those who posted a score of 600+ reps completed 16 rounds + at least 9 deads, 12 pushups, and 3 box jumps. Holy smokes. That's fast. Really fast. So fast, I had to check the games site (yes, it was actually working this morning) to see if their names were Batman, Superman, Spiderman, and Catwoman. Nope. Just normal folks.

Break it down guys...that means you have to do a round every 54ish seconds. Doable. But where do you transition? Let's say you're stupid fast and it only takes you 1 second to transition from one exercise to the next. That means you are letting go of the bar and flopping right into your no roll, no worm, no snake pushup, then getting into your box jump burpee style, and flying off the box and immediately into position for your next round of deads. Of course you are not taking any breaks either. So in reality you're looking at spending about 47-50 seconds working and the rest transitioning. We'll go with 48 seconds. If you break it down mathematically based on the ratio of reps to time per round that means you get 12 seconds to do your deads, just over 15 seconds to do your pushups, and barely more than 20 seconds to do your box jumps.

Everyone stop reading, grab your watch, start it and do 12 pushups. How long did it take you? Remember you were fresh. Now do it again but release your hands at the bottom. Don't forget to lock out at the top. Now how long did it take you? It took me 12.47 seconds. Fresh. But my heart is beating faster now. So I can only lose 2.5 seconds on those pushups in each round to acheive my 600+ reps??!!!

If someone can just show us a video of this happening I would be happy as a kid in a candy store. I'm not saying it can't be done. I'm not trying to call anyone out. I'm not complaining because my measly 10 rounds + 35 reps is pretty darn poor. I just really want to see this done. It would surely be an amazing feat to watch.

With that said, are you an individual of the highest integrity? Athletes? Judges? This stuff is for real this time guys. I'd hate to be #61 at the close of the Open because JoJo over at CrossFit BS didn't care if the athlete #60 wormed a few of his pushups.

cg

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Progress Revisited

I've written about progress on this blog before...a couple of time actually. But we need to pause a minute and look at it again.

It seems as though in the past couple of weeks, the people around me have been making gains and progress like it's their job! I've received emails from clients about their new PR's achieved this past week, watched my 7:15 class work the CrossFit total like they owned it, and cheered as my fellow coaches made huge strides and gains in their daily training (awesome job on the muscle upS, Katie!). Not only that, some of my newbies at Pin Up have gone from ZERO range of motion in movements like the OHS to full range of motion in the past month (Like Freddy said: His nightly date with the door way for some stretching has worked wonders).

So my point today is this: Are you making progress? Not just in CrossFit or fitness. Are you making progress towards your goals, whatever they are - personal, professional, etc.? If not, do something about it NOW. Not later, next week, or sometime soon. Make a plan and start progressing! If you don't do it today, tomorrow may be too late.

cg

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A New Storm is Brewing

It finally happened!

For those of you who follow competition season for CrossFit know that we are underway. But, things have changed this year. Unlike last year, the qualifying competitions won't include a sectional competition this year, but has instead been replaced with the "CrossFit Games Open." The Open is a 6-week event, consisting of one WOD per week for 6 weeks. Athletes will either complete their WOD at a registered affiliate or submit a video to CrossFit HQ of their performance. Needless to say, when this was announced, I was extremely disappointed. For me, the fun lies in the competition setting, meeting new CrossFitting friends, feeding off your opponents, and the fanfare that brews throughout the events. This year we won't have that.

But....wait for it, wait for it.....

I've finally reached a state of excitement about the Open! For some reason as I browsed my Facebook last night, I found that tingly, giddy, and pre-competition stomach feeling creeping up. Finally! I was worried the open would come and go without ever perking my interest. The feeling continues today and I'm excited to plan these next few weeks to prepare for March 15th.

My new favorite thing about the "Open?" Everyone can do it. HQ's rationale for creating the Open is spot on, allowing the masses to compete for the fittest man/woman in the world. But, even if that's not your goal, if you're not competing for that title, why not give the Open a shot? I can't count the number for people who have approached me in the past few months about wanting to try a competition. This is it, folks! The Open will be hosted by local affiliates each week and WILL have that competition feeling. What do you have to lose? Come out and compete and see where the chips fall. Nothing would be more exciting than to line up with a plethora of our clients and smoke some of these Open WODS! So, stop "thinking about" competing and start getting ready for the 2011 CrossFit Games Open. You never know how well you can do until you're out there in the mix!

cg

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Game Face.

Did you ever go to a bar before you were 21? How did you act the time you went and got kicked out? How did you act the time(s) you went and got to stay? I'll put money on the fact that the times you stayed, you slapped on your game face and acted like you owned the place...right?

So how is that different than putting on your game face for a WOD? Some of the people I work with closest often hear me say "fake it 'till you make it" or "get your mind right" or "GAME FACE." Yes, the all caps meant I was yelling.
Many months ago, an idividual I look up to, whose name I will not mention, gave me some priceless advise. I was getting my tail kicked in my pullups in a WOD. I mean, I was churning out a max of 2-3 at a time on my way to finishing. After the WOD this individual pulled me aside and told me exactly when my mind checked out of that WOD. He said it was written all over my face the second it happened. I didn't realize it at the time, but I knew he was 100% right. Instead of my face reading "suck it up, get this WOD done, NOW" it said, "Please kill me, I hate my life, I wanna cry."

Since that glorious workout I've tried to apply my "fake it 'till you make it" policy. If I can convince my face that I'm all in, ready to kick the WOD's ass, no matter how bad it hurts, I can convice the rest of my body as well.

So next time you are struggling through a WOD, check your face. Do you have your game face on? Or does it look like you want to call you momma and cry?

cg

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Can you believe it?

Yup...3 weeks, 3 blog posts. I'm proud of me.

I'm not sure January can get much better. Weeks 3-4 you better bring it, because weeks 1 and 2 pretty much whooped ass.

Let's re-cap:

1. Our new sister affiliate to Bayou City CrossFit, Pin Up CrossFit is thriving! We more than doubled the number of lives we get to impact every day this month and look forward to more in coming months. Remember we're offering FREE 9:00 a.m. Saturday WODS each week until further notice. This Wednesday 1/19 has been declared Pin Up CrossFit Facebook day! Show your love for Pin Up CrossFit via your status to get the word out.

2. Main Site WODing. Holy crap. I didn't realize I had it in me to crank out some of these WODS. I love battling through the workouts with Vic, Andrew, Kris, Katie, Shelby, Kirk and others on a daily basis. Every day brings new thresholds, accomplishments, and a feeling of near death.

3. Back to the good stuff. Vic and I had the opportunity to head up to Austin last week and get some Oly training with USAW Senior Level Coach (that means badass is CrossFit terms) Ursula Garza. I've been slacking on my Oly training the past few weeks, but am ready to recommit to some serious weight lifting in the coming weeks.

4. Chipping away at my resolutions. Go to church? Check! Went to church on Sunday for the first time in longer than I want to admit. Loved it. Period.

Take care of myself? Check! Went through an hour of pain and torture with Kristen from Human Body Development. Gulp. She said she went easy. Bigger gulp.

Catch up with old friends? Check! Headed to Kansas this month and to Mexico in April. This has to be the most fun part of my resolutions!

I have to admit though - I'm going to take some responsibility for the great start to the year. When working in education, the phrase "make it a great day or not, the choice is yours" was thrown around a lot. A little cliche? Maybe. But it sure does hold a lot of truth and I'm working to apply it every single day...what about you?

cg

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Still With Me?

It's week #2 of January. 24-hour fitness memberships are thriving. Bally's had to buy a couple extra elliptical machines to meet the high demand. The YMCA just extended their hours so more people could talk on their cell phones while they rode the stationary bike.

Every year thousands of people make the New Years Resolution to "get fit", "work out more", or "hit the gym." In week #2, most of them are still going strong. Heck, they paid for the whole month, right? But by week #3 a few drop off. In week #4 there's a substantial decrease in attendance. By the time February rolls around, the regular gym rats are smiling from ear to ear 'cause they have their gym back!

Have you ever been one of these people? If you are, but you're serious about resolving to not quit your resolution, I have some advice for you:

1. Make a list of goals. REALISTIC goals!
2. Write the goals down (all of them).
3. Put the goals where you'll see them every single day.
4. Make them tangible. Can you check it off when you have reached that goal? Let's compare:

Goal A: Lose weight. Cool, you want to lose weight. That's awesome, but how are you going to decide when you have achieved your goal? I mean, if I skip dinner I'll be down a pound or two. Does that mean I achieved my goal?

Goal B: Lose 10 pounds of unnecessary body weight in 2 months. Now I have goal that can be measured. Yes, I'm still measuring my body weight (which I hate because you can gain weight and lose inches!), but now I have a number and a time line.

Maybe your resolution has nothing to do with fitness, weight loss, or working out. Same rules apply. If I resolve to pay off all credit card debit in 2011, I need to have a plan. So lay out those goals and get after it. It you wait 'till tomorrow it'll never happen.

With that said, I figure I might hold myself more accountable if I were to share a few of my resolutions/goals with both of you that read my blog.

2011 Goals (not all of them...gotta keep some of 'em out of public view!):

1. Make an effort to keep in touch with old friends. Yup, pretty vague. As we get older, the old friends seem to spread out more and more. Going "home" doesn't afford the same opportunities to catch up as it used to. So I've resolved to visit one "old" friend per month in 2011. If all goes as planned, this will take me to Kansas in January. Sure wish I had some friends in the Caribbean.

2. Church. Go to it. I used to go every week. What happened? First step: Find a church to attend - driving to the Woodlands every Sunday just isn't an option any more! Step 2: Go!

3. Grow/develop Pin Up CrossFit and help grow/develop Bayou City CrossFit. Sometimes at night I can't sleep I have so many ideas. Details for this resolution might get long...I'll save you the pain.

4. Develop my own business. Again...tons of ideas. One ready to roll. Watch for it in 2011!

5. Take care of myself. The past year I beat myself up pretty good while committing to CrossFit. While my commitment to CrossFit won't change, my approach in taking care of my body will. This includes listening when it's screaming at me, therapy when it's called for, and staying on track with my diet. First therapy session - Friday @ Human Body Development. I'm scared.

That got long.

But, who's with me??!! Who is going to stick by the resolutions they made this year? Who is going to kick 2011's ass with me? I'm excited.


cg

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Party Like It's...uh....2011!!!

I guess the older we get, the faster the years go by? Because 2010 felt like it just started!

While I feel like I've been beyond blessed this past year in pretty much ALL aspects of my life, I came across the picture below a few days ago and it puts everything back in to perspective.

But I think it's important to add one more item to that poster (may it be a little bit lighter)..."if you spent NYE at the Omni Hotel in Houston you had a better party than 99% of the rest of those celebrating!!" Thanks to Vic Zachary for financing such an awesome gathering and to Nathan Montgomery for planning the shin dig. It was a blast and I can't wait for the 2nd annual Bayou City CrossFit NYE Bash a year from now.

Now that the party is over, what plans do you have for 2011? What are your goals? Where do you want to be when this same scenario plays out next year? What do you want to accomplish in the next 12 months? But most importantly, how are you going to get there!

Here's to a great 2010, and to an even better 2011!

cg

Next time: back to CrossFit!

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