Wednesday, September 29, 2010

Atta boy's & Gym Updates

Gotta give out some atta boy's and atta girl's tonite.

Ryan - Way to push yourself through a tough wod! I know you wanted to stop, I could see that look in your eye. But you did not stop, you forced yourself to keep moving when your body was crying out for you to please stop. Slowly but surely you are forging yourself anew. Keep it up!

Derrick & Yvonne- Good work on the 5k! In spite of the storms of mosquitos swarming round and chasing us up one street and down another, we got the distance covered. I know that pushed you both well outside of your comfort zone, but the great thing is, now you know you can do it. Way to go, next time you do that, you will be able to go even faster!

Work is progressing rapidly now at Evolution Fitness & Sea City CrossFit. The walls have a fresh coat of paint, the bathrooms will be finished soon, sheetrock is going up. I'm finishing up the pull-up system. That is proving to be more challenging than I thought and I'm going to need some help! So if you're reading this, perhaps you should volunteer!

Here are a few pics of the progress...painted walls, (they were ink-stained before)

 pull up system in progress, this thing is gonna be a beast!
 very stout fittings
 another week and we'll be doing CrossFit in this space!!

Wednesday, September 22, 2010

Justin does weighted lunges

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This kid has come a long way and gotten a lot stronger and more confident! Way to go Justin, keep up the good work...

Misty does the Seal Walk

This is a very tough exercise to help develop pillar strength. Your rectus abdominis will be firing like crazy. Going backwards is the toughest part. Throw in a knee tuck for an extra twist. Misty does a great job showing us how it's done!
video

Thursday, September 16, 2010

New to CrossFit? Start here!

Nothing I could say would illustrate it any better than this article. Take the time to read this and it could change the whole way you think about fitness and what it means to be fit. If this article leaves you hungry to know more or curious about what to do next, leave me a comment and I'll get you pointed in the right direction!

http://library.crossfit.com/free/pdf/CFJ-trial.pdf

Saturday, September 11, 2010

Sept 10th WOD

1/2 Murph...

I was very very tempted to do the full Murph, but didn't for three reasons. Number one, I trained with a newer trainee, and did not feel it was in his best interest to tackle the whole thing just yet. Number two, I've been dealing with an ongoing knee problem and didn't want to overdo it, though I was willing to. (There goes that ego thing). Number three, we just didn't have enough time! So enough of the excuses. Doing a 1/2 Murph is so different from doing the whole thing. Knowing you're only doing 1/2 makes a huge difference in the pace you're willing to sustain. It's a mental thing. I felt pretty good and did it in 19:48. Ryan is still learning kipping pullups and those slowed him down for sure. He has made really remarkable progress and everyone around him is noticing the difference. He's lost a significant amount of bodyfat, and has gone from having some softness around the middle, to looking a lot tougher and harder. His performance has improved dramatically. It's great to see someone take the bit in their teeth and chomp down and run hard. Great work Ryan!
       On another note, today is a good day to pause and reflect on how precious our freedom is. Let's not be complacent and take it for granted. I hope our nation does not grow lazy and forget the lessons of 9/11. I hope we do not get so caught up in political correctness, and multi-culturalism, that we lose our fundamental identity as Americans. There are many who despise everything we stand for. We must be strong and not pander to or appease our enemies. I think everyone should watch a good documentary on the events of 9/11 today. One of my favorites is "102 Minutes That Changed America."

Wednesday, September 8, 2010

Ego in the gym, Asset or Liability?

More recent rantings, (from a slightly different angle) on this topic can be found here and here. 

There is definitely a fine line between training smart while pushing yourself very hard, and overdoing it. It's not always easy to know where that line is. It gets very blurred. How much is enough? If you're a competitive driven person, this is a particulary difficult issue. You demand the very highest output from yourself when you're training hard. It doesn't feel right to end a set prematurely or to give anything less than everything you've got, during every workout. Ultimately I think it comes down to the fact that your psychological self-worth is directly tied to your performance.
          Knowing where the productivity curve maxes out and where it tapers off is both art and science. It can be tricky. There is a point in a workout where any additional work is not productive, and is perhaps counter-productive, degrading your ability to recover and come back stronger. It's the law of diminishing returns. More is simply not always better. Quality over quantity. We all have heard these truisms, but when you're ego is on the line and everyone is watching, are you really gonna remember that? Not likely. You're gonna push on. It is my opinion that ego can be one of the single most destructive forces, potentially wrecking your career, sidelining you with injury or chronic overtraining.
       On the other hand, I have not seen many elite level performances coming from people without a big ego, on some level or other. Perhaps some are just better at hiding it or controlling it than others are!
As a coach, I would much rather "rein in" the overachiever, than "whip up" the unwilling. I'd rather teach the art of restraint to a firebreather, than I would attempt to push someone into the fire, teach them to embrace pain and intensity, when they would prefer to avoid it.

Grand Opening Evolution Fitness

I'd like to announce here that Evolution Fitness has been accepted into the CrossFit family as an affiliate. This has been a dream of mine for about 5 years. I am both thrilled and excited at the opportunity. I can't wait to pursue my dream of running a CrossFit gym, doing what I love, helping people experience the joy and satisfaction of self improvement. There is nothing more rewarding than shattering barriers and re-defining yourself. I take great satisfaction when a client tells me they didn't think they could do something, didn't believe they could do it at all, and now they are doing it.
        The only snag here is with my business name. I'm aware there is a Crossfit Evolution in Florida. (in fact I'd like to thank them for providing a template for an excellent waiver that I'm using). When I created this blog I was not anticipating any conflict, partly because they're in another state, and partly because I was not an affiliate at that time. I hope to keep the name Evolution Fitness, CrossFit & Elite Athletic Training. That's the identity I'd like the gym to have so I sincerely hope that won't be a problem. If it is not possible for me to go that route however, then I would be more than happy to go with South Texas Crossfit. That is straightforward and geographically obvious, and I'd be perfectly happy with that as well. I am hoping to hear back from HQ very soon, because I can't move forward with promotions or marketing until I know my name! Since I plan to open October 1st, I'm feeling the squeeze! I probably should have applied for affiliation sooner. Stay tuned, there is more to come.

Sunday, September 5, 2010

Yay Burpees!

video

Ahhh burpees! A spontaneous expression of sheer joy, typically expressed post-workout, and yielding a prolonged state of euphoria. (Seek medical help if this condition lasts for more than four hours)

Friday, September 3, 2010

An excellent quote

So you wish to conquer in the Olympic games, my friend? And I too, by the Gods, and a fine thing it would be. But first mark the conditions and the consequences, and then set to work. You will have to put yourself under discipline; to eat by rule, to avoid cakes and sweetmeats; to take exercise at the appointed hour whether you like it or no, in cold and heat; to abstain from cold drinks and from wine at your will; in a word, to give yourself over to the trainer as to a physician. Then in the conflict itself you are likely enough to dislocate your wrist or twist your ankle, to swallow a great deal of dust, or to be severely thrashed, and, after all these things, to be defeated.


Epictetus, Greek Stoic Philosopher