Getting it Done on the Go

I have been extremely busy the last two weeks, perhaps a lot busier than I'd like to be. I've still managed to get my workouts in nonetheless. My health is a priority for me, therefore I wont let a busy schedule get in the way of training. I encourage you( if you don't already), to look at your health and all that goes with maintaining it as a priority or better yet- a necessity. You have all heard it before" without your health , you have nothing. " Not having enough time is always an issue in the absence of value - you WILL make time for the things you value. It's not my place to tell anyone what they should and shouldn't value but maybe its time you looked at the things you consider priority and make some adjustments.

Here is a workout a buddy and I popped up at Austin High and did. It was pretty taxing but I felt great doing it.

5 rounds
5 Curtis P's (40lbs dbs)
15 Pull Ups
12 squat jumps to db forward push press (20lbs)

*Curtis P 1 rep = db squat clean - backward lunge R - backward lunge L -push press

Is Crossfit for you?

Tumbling

All the Coaches got together this weekend for some hands on experience with some basic gymnastics moves , Coach Randal did an awesome job of making this experience practical for us as Coaches. Learning safety , progression and efficiency play a huge roll in the development of clients.

Gymnastics require a great deal of physical components, it's no wonder that gymnast are some of the best athletes in the world. Crossfit is keen when it comes to learning basic gymnastics , in fact on Crossfit's Development of an athlete Hierarchy Gymnastics is just above Nutrition and strength and conditioning.

Staying True

Are you applying what you've been taught when it comes to the technical aspect of movements. I know as a Coach I am constantly dishing out verbal ques to my athletes to correct form. The structural disadvantages that bad form will elicit is not worth a better WOD time. In the pursuit of increasing intensity one is opt to lose technical perfection - but again your goal should be to perform each rep with the structural integrity you have been taught and not just neglect it. Form and intensity can go hand and hand and when they do the results are unmatched. The way we teach these movements is ideal in allowing you to move weight to a given destination. The mechanics of these movements play to your advantage by allowing the use of stronger muscles , helping balance , decrease fatigue and maintaining support- just to name a few. I challenge you the next time you go out and try to shatter a WOD , stay conscious on proper technique. This may result in a blow to the ego initially but will pay off tremendously in the long run.

Community

Getting involved with a community that has a goal of delivering elite fitness is one sure way to help inspire and motivate an individual. Crossfit attracts a wide variety of personalities who all seek the never ending battle to better themselves. We continually raise the bar for ourselves while gaining knowledge and abilities beyond our beliefs.

Get involved with the community , we would love to meet you. This Saturday at 830am you will have the chance to engage with this community in a free workout at Town Lake. Come on out and meet some great people who thrive on the opportunity to better themselves.

King Kang

Two incredible things have happened over the last eight months. One is that I have watch Daniel Kang physically transform. Daniel has taken amazing strides toward becoming an elite athlete , he has committed himself to crossfitting , sound nutrition and mental preparation. The rewards..7% body fat , better performance and mental prowess to name a few. This past weekend I was privlieged to watch an amazing display of focus and determination , all while Daniel set a PR of 16:57 during the Spartan 300 workout. The other incredible thing to happen was that I gained a great friend. Keep up the work DK!

Fitness in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

- Courtesy of Crossfit.com