gcoomesctx

Cycle of Behavior

2010-11-02T18:09:00.000-07:00

http://library.crossfit.com/premium/video/CFJ_Blauer_CycleOfBehavior_2.mov?e=1288750128&h=b513fcdf3afda3004e3f8898dbfb74d4

Follow this link to get to the Cycle of Behavior Video

Coaches Corner (Thruster).mov

2010-10-20T12:01:00.000-07:00

The First Of Me

2010-10-10T20:32:00.000-07:00

Freddy C. WOD Drunk

2010-09-28T10:10:00.000-07:00

The first time I heard Greg Glassman speak was at my CrossFit Level I Trainer Certification back in July of 2006. Greg started off a lecture with this quote: “Men will die for points.” He went on to elaborate on how we put point and/or time values on our workouts as a generic way to monitor our power output. Simply put, go faster, lift more weight, or score more points and your power output is increased. Write those scores where others can see them or train alongside others doing the same thing and everyone steps it up. I admit at the time the thought that “men will die for points” seemed a little extreme to me.
Finish the Article here
WOD Drunk Article

Versus "2nd place" promo

2010-09-19T18:14:00.000-07:00

I am sad

2010-09-13T13:17:00.000-07:00

Your guide to Primal eating

2010-09-09T20:56:00.000-07:00

When making the transition to Primal, giving up grains and minimizing sugar consumption is just part of the equation. The next challenge is to accept that fat is healthy and should make up a majority of your caloric intake. Of course, not all fats are created equal, so you need to choose wisely. Additionally, it’s not just the type and quality of your dietary fats you need to be concerned about. In The Primal Blueprint and How to Forage in the Modern World I emphasize the importance of choosing clean meats and eggs, and certain fruits, nuts and vegetables over others. >Continue reading

CrossFit Crossplains

2010-09-07T10:06:00.000-07:00

Wake me up

2010-08-30T17:16:00.000-07:00

"Wake Me Up When September Ends"

Summer has come and passed
The innocent can never last
wake me up when September ends

like my father's come to pass
seven years has gone so fast
wake me up when September ends

here comes the rain again
falling from the stars
drenched in my pain again
becoming who we are

as my memory rests
but never forgets what I lost
wake me up when September ends

summer has come and passed
the innocent can never last
wake me up when September ends

Heat Wave

2010-08-25T18:48:00.000-07:00

Men with ties loosened, shirt sleeves rolled up
Water lawns with green hoses, or sit on porches
Reading the evening edition. Women in aprons
Put the finishing touches on the dinner’s dishes,
Wrapping the remains in waxed paper for the icebox.
Children play in the street—girls with jump ropes
Playing double dutch; a few with roller skates,
A few with jacks, a few playing hopscotch; the boys
With sticks and balls, mitts, or mumbly pegging
Behind the garages; all of this beneath the cover
Of a summer heat wave, the temperament of which
Is expressed in the headline: WILL IT EVER END?
No one thinks to complain. It is summer after all.
There is no immunity from it, no special dispensation.

From Top 10 to Level 1 with Camille Leblanc-Bazinet

2010-08-24T06:52:00.000-07:00

Mike Burgener: Coaching The Power Clean

2010-08-23T20:36:00.000-07:00

Hydration

2010-08-17T22:01:00.000-07:00

Follow this link to Hydration Knowledge. http://media.crossfit.com/cf-video/CrossFit_AgainFaster_Hydration.mov

Nutrition 1

2010-08-17T16:35:00.000-07:00

Visit sicfit.com for more Videos

This weekend

2010-08-15T18:37:00.000-07:00

I made the trip home this weekend and worked on snatch progressions with mom.

Cheating?

2010-08-13T17:10:00.000-07:00

IS KIPPING CHEATING?

Most non CrossFiters will tell you that a strict chin-up with no help from your legs or hips is the way to go. In some ways they have a point. A strict chin is a good back and arm strength and hypertrophy exercise. If that is the goal of your workout great.... go for it. In CrossFit we pride ourselves on the functionality of our programing. When we make the claim that our training method will help you in your every day life, we mean it. We preach getting from point A to B in the most efficient way. Its crazy how the more efficient we are at something the more we get called out for cheating.

Example:

You are hanging off the side of the Golden Gate bridge. Your only way to safety is to pull that chin over the railing and climb up. Lets say you start to swing in to a kip... the next thing you know some dude is calling you out for cheating. This is an unlikely scenario but hopefully it puts our real world training in perspective.

Another aspect of the kipping pull-up that should be noted is its (kp) ability to produce a favorable hormonal and neurological shift. This shift is termed “endocrine response”. Movements that illicit this response are full range of motion (ROM) movements that activate a number of large muscles. On this point the Kp charges ahead of the Sp based on its ability to stimulate the legs, core, back, shoulder,and even the chest.

"Is It Easy?"

2010-08-09T12:31:00.000-07:00

Is it easy?

Yes if you don't go hard.

Is it easy?

Yes if nobody drives you.

Is it easy?

Yes if you don't want results.

Is it easy?

Yes if your mechanics are lazy.

Thrusters

2010-08-08T19:00:00.000-07:00

You can see that in the first split screen that the heavier the weight is the more we need to focus on mechanics. Don't let that bar take you forward keep those elbows high!

Perfect practice makes Perfect!

If we do not practice perfectly how can we ever expect to preform perfectly.

Jerk with mistakes

2010-08-05T16:00:00.000-07:00

Pay attention to the comments below each athlete. The mistakes they make may be something that you need to work on and think about before your WOD.

Mike Burgener: Coaching The Power Clean

2010-08-04T17:28:00.000-07:00

Mike Burgner, one of the best.

His voice heard here coaching the clean.

2010-07-25T21:20:00.001-07:00

Nothing New

BY ELLA WHEELER WILCOX

Oh, what am I but an engine, shod

With muscle and flesh, by the hand of God,

Speeding on through the dense, dark night,

Guided alone by the soul’s white light.

Often and often my mad heart tires,

And hates its way with a bitter hate,

And longs to follow its own desires,

And leave the end in the hands of fate.

O, mighty engine of steel and steam;

O, human engine of blood and bone,

Follow the white light’s certain beam—

There lies safety, and there alone.

The narrow track of fearless truth,

Lit by the soul’s great eye of light,

O passionate heart of restless youth,

Alone will carry you through the night.

Post work out shake

2010-07-14T20:44:00.000-07:00

Visit sicfit.com for more Videos

Coming straight from big mike of crossfit central.

Tire flips at 360

2010-07-14T20:38:00.000-07:00

Look at those smiling faces. Everyone loves tire flips.

2010-07-14T20:30:00.000-07:00

The Crossfit Games 2010 live preview show starts tomorrow and runs all the way through till Sunday. The show will start at 8pm tomorrow. Support our friends at CrossFit Central and Derek from CrossFit Cedar Park.

Grace gone sic

2010-07-13T05:21:00.000-07:00

"the quick and the deadlift"

2010-07-13T05:17:00.000-07:00

Blaine, Chad, Grant

2010-07-12T06:20:00.000-07:00

Health 360

2010-07-11T12:43:00.000-07:00

2010-07-10T19:46:00.001-07:00

Had a great time today down at sicfit

I am a coach

2010-07-07T19:52:00.000-07:00

The other day I was thinking about what the word coach really meant. There are two different aspects that I think some folks may not pick up on. The first one is that we are teaching a sport. All of us at centex call ourselves coaches of crossfit. Some people may call us trainers, but I say why would you call someone who taught football, baseball, or basketball a trainer. No, you call them coach. Now that we have established that we are coaches, what does that actually mean. The word is not and was not always in reference to a teacher of sport. Back in the day the only purpose a coach had was to be pulled by horses. When we look at it this way the purpose of a coach has not changed in a hundred years. Whether we are talking about carriages or sports, coaches are need to get you from point A->point B. So the next time you see your crossfit coach remember that it is our job to help get you between points, but we can't even move without you horses.

Practice CrossFit Double Under Demo

2010-07-05T20:21:00.000-07:00

CrossFit Centex Blaine, Grant Snatch WOD

2010-07-02T13:02:00.000-07:00

Mike Burgener: Coaching The Hang Power Clean

2010-06-30T02:31:00.000-07:00

Man games 2010 stone carry

2010-06-27T20:23:00.000-07:00

Push Press

2010-06-27T17:03:00.000-07:00

5am crossfit centex class

2010-06-27T14:06:00.000-07:00

5am working real hard

On Quitting- Edgar Albert Guest

2010-06-23T20:43:00.000-07:00

How much grit do you think you've got?
Can you quit a thing that you like a lot?
You may talk of pluck; it's an easy word,
And where'er you go it is often heard;
But can you tell to a jot or guess
Just how much courage you now possess?
You may stand to trouble and keep your grin,
But have you tackled self-discipline?
Have you ever issued commands to you
To quit the things that you like to do,
And then, when tempted and sorely swayed,
Those rigid orders have you obeyed?

Don't boast of your grit till you've tried it out,
Nor prate to men of your courage stout,
For it's easy enough to retain a grin
In the face of a fight there's a chance to win,
But the sort of grit that is good to own
Is the stuff you need when you're all alone.
How much grit do you think you've got?
Can you turn from joys that you like a lot?
Have you ever tested yourself to know
How far with yourself your will can go?
If you want to know if you have grit,
Just pick out a joy that you like, and quit.

It's bully sport and it's open fight;
It will keep you busy both day and night;
For the toughest kind of a game you'll find
Is to make your body obey your mind.
And you never will know what is meant by grit
Unless there's something you've tried to quit.

Recover please

2010-06-23T14:43:00.000-07:00

Great work today ladies and gentlemen. We are having a good hard working week so far. I just wanted to remind all of you, essentially the five times a week WODers that you need to let your body recover. I know that we have been told all our lives that more means more results. A good majority of the time this is not true. If you feel that after doing a WOD you need to go run or skip or do any extra stuff. It means you need to push it harder during the WOD and or we should ease up on the scaling and do some more prescribed weight. Go have fun and play thats why we are trying to get into shape. But don't think that running a mile or two after a WOD will benefit our effectiveness in or out of the gym. This will likely only lead to breaking us down. Thats it for today guys get some sleep and rock these next two WODs.

The Kipping Pull Up

2010-06-22T13:28:00.000-07:00

tomorrow we will be doing mostly regular dead hangs with the bands. If you would like to work on the kipping individually we should set up a personal training time to get in there and get it done.

Overhead Squatting

2010-06-22T13:15:00.000-07:00

Don't pay to much attention to the song

Squat clean

2010-06-21T18:36:00.000-07:00

2010-06-18T05:31:00.000-07:00

Great job yesterday folks. This is the 6 pm class getting some work done on that front squat row.

What about Fat?

2010-06-17T09:25:00.000-07:00

This is an article from Mark's daily apple

Mmmmmmmmmmmm… Fat

If you read that in Homer Simpson’s voice, you’re doing it right. You see, science is starting to admit more and more often that Homer Simpson may have had it right in at least one dietary area: his fat consumption. A recent study suggests that (duh) fat can actually reduce appetite, curb hunger, and help you lose body fat. It’s nothing we didn’t already know, but the idea of mainstream science tossing a fatty wrench into the well-lubed gears of conventional dietary wisdom was too good to pass up.Before your less enlightened brethren and sistren, however, start wrapping waffles around sticks of butter or eating blocks of cheese like apples, implore them to take a moment and read the fine print.

The study release starts by pre-empting its own line of attack with this juicy bit of CW-pandering: “Fatty foods may not be the healthiest diet choice, but those rich in unsaturated fats – such as avocados, nuts, and olive oil…” We think we know where they’re going with this. That popular term for edgy nutritionists living life on the razor’s edge, “good fats,” will surely be mentioned. We like to make fun, of course, but it’s true that avocados, nuts, and olive oil technically are “good fats.” It’s just that by feeling the need to preface with “good,” scientists do all fats a great disservice via a latent implication that other fats are “bad.” We have the same issue with the phrase “good dog,” but that’s for another post (or blog altogether?). Anyway, as we’ve established before, fat is generally a healthy, nay, the healthy source of fuel for all followers of the Primal Blueprint. So why bring this study up?

Well, according to a group of UC Irvine pharmacologists, unsaturated fats foster satiety and curb hunger. They do so by triggering production of a certain compound in the small intestine that basically tells our bodies we’re full. Oleic acid, a fatty acid derived from certain fats, begins production of oleoylethanolamide (OEA) which gets absorbed into nerve endings. The nerve endings shoot off the “all done!” message to the brain, and the brain tells your hand to drop the bacon. Or so goes the idea. This stuff all took place in a lab; there were no human subjects. But you gotta admit this sounds pretty promising. Scientists sure think so. There are already plans to create a new class of anti-obesity drugs incorporating OEA.

Conveniently, all of this fits quite neatly into the Primal Blueprint way of approaching life. Mark often talks of lower calorie consumption as an auxiliary benefit rather than a goal; that is, our goal as Primal Blueprinters is not to count calories or obsess over fat content. Instead, by eating the stuff our bodies are made for, we end up being sated with far less than if we were to go back to the standard western diet. Lower caloric intake doesn’t just mean we’ll lose weight. It has also been linked to longevity and general long-term health. Oh, and if you need less food to get full, your wallet might thank you.

Fat makes up a big part of that Primal eating plan. We love fat, and we’ve always known it plays a key role in our diet. This is just more fuel for the fire, so to speak.

Push Press

2010-06-17T05:50:00.000-07:00

Just remember dip, drive, and press

The Hang Power Clean

2010-06-17T05:47:00.000-07:00

This is meant to be a nice quick movement, not a slow curl.

Crossfit Deadlift Intro

2010-06-17T05:44:00.000-07:00

Notice how close the bar is to the shins and how it stays close to the body the whole time

Games2010_Let_the_Games_Begin.mov

2010-06-14T08:05:00.000-07:00

Let the games begin

2010-06-12T14:49:00.000-07:00

Ok quick Rangers rant.

Finaly the baseball gods have come down and taken Rich Harden off the field and on to the DL. Trust me when I tell you that this is the Rangers way of getting Harden off the field because he sucks. This guy couldn't break a pane of glass if he was ten feet away. I know its not all about throwing hard, the game is about hitting your spots and working your breaking stuff in and out. 47 year old Jamie Moyer has stayed in the league all these years by doing just that. Harden can't even keep the rangers in the game long enough to think they have a chance. They all know that when this fool is in they'll need double digits to win. Ok done.

Great first week of new programing/scheduling folks. Although it was a great week I want everyone to get ready to push their limits this summer. It will be hard but trust me it will all be worth it.

Last thing is guys do not forget about the man games. June 26th at 5:30 pm at the Matous Construction compound. Bring some friends along for the evening. 25$ includes food and prizes.

2010-06-11T09:47:00.000-07:00

My 8:30AM class fought hard this morning. Great job pushing through that plate carry and those SDHP, push up rounds. I'm proud of you ladies.

2010-06-11T09:43:00.000-07:00

This is Blaine's 6AM before the first leg of the 400m. Great job guys.

Establishing proper goals

2010-06-08T07:41:00.000-07:00

So i was thinking about setting goals and how important that can be for all WODers not just beginners. I was reminded of a book i have on the shelf called The Mental Game of Baseball by H.A. Dorfman and Karl Kuehl. This is one of the best baseball books i have read but i think that many of the things found in it can also be directed at CrossFit and even the non sport parts of our lives.

" The performance goals a player(WODer) sets-what he/she thinks he can do, based on his ability and degree of confidence-usually become his/her personal standard of acceptance. For this reason, it's very important for the player to set realistic goals. Non-attainable goals lead to discouragement, frustration, and loss of motivation. On the other hand, goals should not be too easily attainable. They should challenge the player, pushing him/her toward his limits."

When you are in the gym one of the most important to do is know where you want to be in the end. That goal can be as big, small, long term, short term as it needs to be. You could say i'm going to get my knees up to a certain point on KTE's, or i am going to beat that persons time today. You could even say im going to loose 30lbs in 4 months. No matter what it is, that goal will seem so much more attainable once it is put on paper.

I relate goal setting to racing someone that is faster than you. If you have run sprints before you know that any time you are chasing someone your time is faster than if you go solo. Having a goal out in front is the same way. there is a mark out there and you will push the limits to get there.

CrossFit Kids in Morocco

2010-06-07T09:04:00.000-07:00

During my trip to Morocco I got to run these great kids through some quick warmup drills.

Sea of plates

2010-06-07T07:58:00.000-07:00

A few weeks ago we took the plates out for a quick wash.