Black Box Summit

You want to talk about being around a level 10 on energy.
You want to talk about being around rock star people, athletes, and motivated individuals.
Get your self to the next Black Box Summit if you are a Crossfit owner or coach. You will not regret one dollar spent or time away from your box.

Check out SICFIT.com to get the most updated information on what is going on this weekend in Austin, Texas at Crossfit Central.


There is nothing better then making yourself better!

Crossfit Central 2009 Games

Crossfit Central affiliate team representing in the 2009 Crossfit Games.

check out the video of the Hill Run below...
http://media.crossfit.com/cf-video/Games09_AgainFaster_CentralRun.mov

Accountability

What do you do with accountability? Do you run from accountability? Do you seek accountability? Do you even need accountability?


Accountability is one of the most sought after techniques used by the most successful of people. If you are not being held accountable for your actions, your goals, your desires, then the likely hood that you are achieving your goals is slim to non. Or perhaps it even if you are only accountable to yourself, you are probably on the slower track to your ultimate power.

I have been accountable to many people in many different areas in my life. I have several accountability partners that help me in different areas.

One thing that I have to mention while talking about accountability is fear. Fear is one of those things that keeps us from getting an accountability partner. I know that I have postponed areas of my career because I was scared to get someone to hold me accountable to making sure I was moving in the right direction.

Fear is one of the best things to harness. When you learn how to attack fear, you will overcome and achieve.

My goal is to stop fearing this blog, harness my fear, and achieve greatness by letting you know that I need you to hold me accountable to getting myself to talk to you all at least once a week.

Ladies and gentlemen, you are my accountability partners. of course Jeremy who emailed me this morning in shock because I had not blogged in 5 weeks is the first accountability to this blog. I actually thought they kicked me off blog for being so lame. My hub found a way to get me back in....slightly unhappy, but now grateful, because fear no more.... blogging.

Now I know I have had several comebacks for the blog dead, but I am hopeful this is the last. Yell at me, make fun of me, call me names.. I need you to keep me accountable to Blog!

Thank You for making me Better!

I try to keep up.

I was reconsidering my training today. I was thinking about some goals I set for myself. Overhead squat goals, snatch goals, goals to increase my shoulder press, as I looked at the goals I have set and then looked at the training I am doing.. things did not seem to match up.

As I teach my students in my goal setting workshop you either change your actions to meet your goals or you change your goals and re assess you actions. Make sure you are on track.

If you want A, and you want A bad enough, and you are taking B actions steps because you are "trying to keep up", it is time to make a decision.


Sometimes you have to move against the grain to get yourself where you need to be.

"daniel"

I took on this workout on friday with the .com class. I was tempted to do the 95# weight prescribed for the men, but after talking with coach Lance Cantu he suggested I test my bite with the prescribed weight and lets see how fast I could go.

here is the workout:
50 pull ups
400 m run
21 thrusters
800 m run
21 thrusters
400 m run
50 pull ups

Results:
14:52

I felt like a train hit me! I did my first 25 pull ups unbroken, butterfly.
I did my thrusters, both sets, 15 and 6.
The first 100 m out on almost all the runs was total recovery, and my last 400 Lance clocked me at 2:04, pathetic. Had I known that I would have ran a little faster; however, I am not sure that would have benefited me on the last set of pull ups! That was the longest, other then the 800, portion of the workout. I did butterfly in sets of 10 up to 30 and then took a significant break. I was hurting. then on the bar for 8 , 8 and 4. OUCH!

I will do that workout again and beat my time.

EYE of the TIGER!

How many hats do you where?

While doing front squats today a thought came across my mind. How many hats do I wear? Maybe not the best thing to think about with 180 pounds racked on the front of your chest. but, being the skilled athlete that I am ( one hat ), I did my set of three and thought a moment longer and cm up with these as a start in no particular order:

athlete
mom
parent
friend
teacher
coach (could be considered a teacher but in my eyes different, more on this later)
wife
leader
follower
enemy (to someone I am)


how do I manage?
F***'** good question?

stay tuned.

"Annie"
6:49
50 - 40- 30- 20- 10
DU
Sit ups

What do you do in a day?

Today was a busy day. It was filled with self love, giving love, and receiving love. I was able to give love to my 5:45am and 6:30am Crossfit Women's only classes. I was able to share some information about our Women's Only event that is coming up in less than two weeks. I was able to take my camera persons, Nicole and Ben with me out to the trail and capture a little piece of the train run! (By the way this race is going to be a blast Ladies!!!) After my short run I raced back to the gym to tackle one of the most challenging things I have been doing for the last 4 weeks, YOGA. Yes, I have been doing Yoga for 4 weeks with an awesome instructor by the name of Sineiah. She is a Crossfitter as well. She has been allowing me to train under her and I must say it has been extremely challenging. I Love it, it hurts, and I am getting better. It will improve my overall training, I know it! After and hour of Yoga(yes this is considered self love and receiving love), I had meetings with a few trainers to discuss programs, 90 day calenders, and the future of our gym. (giving love and receiving love) Then off to massage. One hour on Julia's table could put you in tears, yes this is more self love, painful self love. Then off to lululemon. I wish I had gone in to shop but I was there for business. Some of you may know that I am an ambassador for Lululemon. This means that I Love there clothes, and do promotional events to support them as they support me. Great relationship! Today we spoke about how we could get team crossfit endurance technical shirts for our endurance communtiy, as well as discussed doing a Slim and trim boot camp month up at the store in the month of November! (Look out for that!!!) so this was LOVE LOVE LOVE!!!

then to the gym for a torture session with Crystal and LIsa, we did todays .com WOD
ELIZABETH--- yuck! 9:57 105# squat clean, ring dips---21-15-9

lovely!

then off tho Arrosti to see why my shoulder keeps bugging me to death! and yes I left there with cool pink tape on my shoulder! Arrosti is a fabo means to injury healing. Let me know if you would like more info on this technique.

Then home to the fam.

Today you can see I had a ton of self care. If you do not take care of yourself, who will. This means workout, eat well, get massage, take care of you injuries and you will live a long full life!