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

Read more...

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

Read more...

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

Read more...

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

Read more...

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

Read more...

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

Read more...

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!

Read more...