November 30, 2009

What can rest do for you?

So I rested.

Thanksgiving I ran a 5k then ate and rested.

Friday I slept in and oh, it was good! (Sleeping in is 7:30am.)

Saturday I slept in (7:30am) and did a walk jog with the kids. 40 min with a 2 to 6 min jog and a 45 sec to 60 sec walk when I felt the need or desire.

Sunday I slept in again (7:30am) and then ate pancakes for breakfast with 2 eggs, some maple syrup, and lots of love.

Then it was off to Stone's and Cash's baptism and out for some Mexican food--fish tacos and some chips. Later Savannah and I made gluten-free chocolate chip cookies and yes I ate a few. And had milk! Yum!

What can rest do for you?

In order to get myself out of the wreck I had created I thought I would do 5 workouts on Monday. So, I started with the 9:15am women's only class with Crystal. FIGHT GONE BAD! I knew that it would not be pretty so I wasn't even going to count my, yeah right. I had to write them down myself so I decided if I needed to stop 5 or so seconds early I would and then I would move on.

359 later I was done. Oh my! Had I known I was going to score that I would have pushed on to 400!!!!

At 1pm I met Zach up at the gym and we worked 75% of our 1 RM snatch (80#) by 1 X 10 on the min every min in a power snatch. Then we did 60% of our 1 RM clean and jerk for 1 X 10 every 30 sec (95#) and then took a 30 min break and came back and did 20-15-10 24" jump box and pull up.

And then 3 X 5 @ 165 on back squat and 3 X 5 @ 80 on shoulder press.

Um, can you say CARB LOAD?

So maybe rest is good.

Now, listen here...I do not recommend anyone but Miko Salo do something like this in one day and never 2 days in a row.

Now...go...and CROSSFIT!

November 24, 2009

Can You FEEL It!

Take this in...can you feel it? Have you ever felt you were beat? It just takes a New York State of Mind to defeat that little gnat talking garbage in you ear. You have the potential to reach higher than the World Trade Centers of Old, you just have to believe!

November 21, 2009

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 to get the most updated information on what is going on this weekend in Austin, Texas at CrossFit Central.

There is nothing better than making yourself better!

November 19, 2009

Crossfit Central 2009 Games

Crossfit Central affiliate team representing in the 2009 Crossfit Games.

Check out the video of the hill run below...

November 13, 2009


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 likelihood that you are achieving your goals is slim to none. 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 make 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 for talking 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 partner to this blog. I actually thought they kicked me off Blogger for being so lame. My hub found a way to get me back in...slightly unhappy, but now grateful, because I will fear blogging no more.

Now I know I have had several comebacks from 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 write on this blog!

Thank you for making me better!