Thursday, September 29, 2011

Small update

Just a quick update. I am almost done moving and I will be back with the daily posts. More exciting things are on the way!

Friday, September 23, 2011

Rest day, food talk

         Well, well another rest day and boy do I need it! What a week it has been and moving weekend has finally come upon me. I was just at my new house a little bit ago mapping out where all my equipment would go and where I would put the new climbing rope and pull up cage. My workout space is about to more than double and I am more than stoked about it. On to today's topic as I stated yesterday, food!

         If your anything like me you love to eat, a lot! Personally I prescribe to the paleo lifestyle (not a diet). I find it best for my over all health and long term health. I honestly can't remember the last time I was sick other than food poisoning from eating out. My body comp is pretty lean considering I'm pretty high carb in contrast to most paleo people. I also just feel better over all, between my body and mental health. I am however not a hardcore paleo person. I do drink gluten free beer, eat gluten free pizza, and chow down on ice cream and dark chocolate from time to time. Some would say your full of crap, your not really paleo if you are eating anything of that manner! I then think about all of the modern conveniences that they use from day to day (cars, a/c, toilets) and have a little chuckle to myself. I do not want my way of eating to rule my life. I want to enjoy what I eat while not feeling like crap later from eating low quality food.

        I'd like to think of myself as a modern paleo man. I eat lots of meat, fresh fruit,  veggies, and some nuts/seeds. I do eat more fruit than veggies but I really can not say I have had any adverse reaction from this. I could possibly be just a wee bit leaner but it would just be for vanity at this point as I am already quite lean. I keep this food selection in mind when I am eating out which I do not do very often as I do like to cook but I do have a social life after all and I will not be kept from doing things due to food choices. I am yet to find a place that will not lettuce wrap a burger for me if I ask. As time goes on more and more people are starting to offer gluten free option on menus also.

        Another question I get is about breakfast. I'm a big fan of egg / omelets with bacon but this can not be an everyday kind of thing. If you are into baking there are other flour options out there other than wheat flour for making waffle, pancakes, and other type of bread like foods that would normally be considered "breakfast foods". Something to keep in mind, many other countries eat soups and different combinations of meats for breakfast. Have you ever had a waffle for dinner? Then why not have a steak for breakfast?

Thursday, September 22, 2011


Well as you may have guessed from the title today's WOD had the snatch in it. If you are not familiar with the snatch, it is an Olympic lift where you move the bar from the ground to over head. It is easily the world's fastest lift! I really love lifts like this that use every part of your body. It makes for a really invigorating workout when it all said and done.

 Here's a great example of a snatch.

Well today's post will be a little short but here is the WOD

21 Double unders
15 Snatch 95lbs / 75 lbs women's
9 ring dips

5 rounds

Sweat heavy and check back tomorrow for some paleo food talk

Wednesday, September 21, 2011

I am fresh off of today's WOD and boy was it a good one. At first glace, if you have never done this WOD you think it will be easy and be leaving you wanting more to do. Surely such a simple couplet with with only a 95 pound lift could not be that physically demanding, or could it? In case you haven't guessed or you just have never heard of this WOD, it is called "Fran". It consists of

21 Thruster 95 lbs (womens weight 75lbs)
21 Pull ups
15 Thrusters 95 lbs
15 Pull ups
9 Thrusters 95 lbs
9 Pull ups

Done for time

A thruster for those of you who do not know is a front squat with a push press in one fluid motion. The pull ups are typically done in a kipping fashion in order to achieve the fastest possible time. Some people will comment that a kipping pull up is not really a pull up and it is cheating. I would have to greatly disagree with that statement and then challenge the person to perform a set to exhaustion and see how they do. If kipping is cheating then ever gymnast in the world is a cheater for kipping to support or any other position. It is merely a different motion to performing an athletic movement. 

On a side note I will be moving this week and that much closer to opening up for classes! 

For your viewing pleasure a classic video of Fran from youtube.

Tuesday, September 20, 2011

run forest run

Want to talk about a horridly awesome WOD? Try out today's and let me know how you like it! This works best if you have someone else to time you so you can get the correct work to rest ratio. While the first few will be your fastest and you may even get faster as you go on for the first few reps but your last few may be considerably slowler than at first, be sure your still putting out max effort! One of the things that helps me the most is concentrating on my breathing between my reps. I try to slow my breathing down and try to control it while only breathing through my nose. Find what works best for you to lower your heart rate and respiration's as low as possible in the given time. Well now for the WOD

100m spring - 30 times, 1:3 work : rest ratio

Have fun with your lungs on fire and be sure you eat and rest well! Till tomorrow!!

Also I'd like to say hello to all of my international readers. Thanks to everyone who reads and shares my blog with others.

Monday, September 19, 2011

Rest day

Back up to speed. Another rest day and boy do I need it! My core really got hammered this week! Well since today is a rest day I thought I might tell a little more about the site and myself. I am a CrossFit level 1 trainer and currently in the process of setting up a small area for small group and personal training. I look forward to helping others achieve their fitness and health goals! All are welcome from the person that has never set foot inside a gym before to the accomplished athlete. You may look at previous workouts and say I can't do a pull up, deadlift or lift my body weight above my head. That's perfectly fine, all workouts are scalable down or even up depending upon your fitness level. Please feel free to e-mail me any questions and keep up with the blog as I will be adding updates as the time gets closer to HW S and C opening.

Another rainy day

Rain, rain, go away. Another day of rain and another WOD. Thankfully today though the run included was a slower, longer run rather than a sprint. I'm not sure about everyone else but the long runs are all mental for me. I just kept pushing telling my body to shut up and to press harder. Many people want everything to come easy, just wear a belt and take this pill and you will be ripped in 30 days! The best results tend to come from the area where you are the least comfortable. No one ever became the best in the world at their sport from sitting in their living room using a shake weight and eating a diet bar one a day. Todays WOD

800m run
9 push jerk, 135lbs
15 GHD sit ups

3 rounds / time

(I actually started this post yesterday but had another hectic day)

Saturday, September 17, 2011


Well I ended up missing yesterdays WOD and post but I tried to make up for it today. I've been so crazy busy with my neighbors wedding I can't even describe but I did get some awesome free food out of it yesterday and some more to come today. On to the workouts, today I did my gymnastics class which is typically a skill building kind of day for me with very little specific conditioning (non-metabolic). Then I was able to branch out for a couple hours and do some standard physical conditioning with the gymnastic coaches and work my handstands and on the vault. They also held an event at noon that was going on around the country to get the most people recorded doing a handstand at once for Guinness book of world records. From what I understand we should have smashed the record but information will come later. As for todays wod which was pouring while I did (should have been yesterdays)

100m sprint
20 push ups
20 Over head squats with 45lbs
10 pull ups

20 min AMRAP

(as many rounds as possible)

Thursday, September 15, 2011

Strength Day

Today is by far my favorite day of all my workouts I program. No metcon, no gymnastics, just got ol' heavy iron. For me, it is the most intense day physically.  A few things to keep in mind,

1. Your sets should all be difficult. If your goal is 5 reps and you could get 8 you need more weight.

2. It's OK to fail on an attempt. I'd rather someone get 2 really hard reps out of 3 and fail the last then breeze through it.

3. Remember your form, your not going for time so be sure you put the effort into lifting with proper form. Build good lifting habits so you can continue to exercise for a long time.

Today's WOD

Back squat

Wednesday, September 14, 2011

Day off


Well are there really ever any rest days? I guess in the sense of not laying on the ground in a puddle of sweat, gasping for air, yes. For me though, I have something to do everyday. Life is always busy and there is always something for me to do. Today I took the time after work to finally bust out the saw I borrowed and begin to build my push/pull sled. After finding others on like for $200-$500, I figured I could probably build it much cheap with equal quality. For the rest of the night, I'll work the shoulder rehab program from Diesel Crew then watch some Dexter and stretch out. Below is a picture of today's progress of the sled and a link to the shoulder rehab 101.

Tuesday, September 13, 2011

First try

Well this is my first post and first try on this site! Just got done with my WOD and thinking about the future. I can't wait to get to helping others get in better shape and obtain their goals of fitness and health! This is just the beginning of a long and awesome road ahead of me and others soon to come. I hope the ride is as enjoyable and sweaty for me as it will be for everyone else. For anyone interested in adding strength and fitness to their life in NWA feel free to contact me so I can get you on your way.

Today's WOD

21 Ring rows w/ false grip
15 Push press 95 lbs
50 Sumo deadlift high pulls 45lbs
3 rounds