An old school photo from the early days at CenTex (2009).  I love this photo for the many “faces” who have moved on, but left some of their selves with us. Some are still here as well. 

This is an old worn out blog post from several years ago ( I think 2010), but many of you are new to CenTex so I decided to haul it out and dust it off…….mainly in honor of the folks who come into our “box” set down roots in our hearts then move on, typically taking a little of us with them when they go.  The sad part is just how many have come and gone…….

Also as a reminder to set aside fear, focus on the important things and live in the moment…..these are good days.

I must apologize for bringing up the same subject…..but it has really been on my mind all too much recently.

Today, as I watch my daughter struggle to find another excuse to walk a few houses up the street, just to see her best friend one more time, I feel like my heart weighs a ton. Katlyn and Maddie have been the closest of friends for 10 of their 13 years. Not just regular friends, but as close as sisters, count the days while each other is away, animal loving, change the world together, best friends. I know she will survive, but in her world this is devastating: HER FRIEND is moving way too far away. I see her trying to hide the tears and I wonder how am I supposed to fix this. All I can think is……this sucks !

We all know of LOSS, and there will surely be more losses for her to carry. I just had no idea how much it would bother me to see her hurt so much. I DO know this is just a foreshadowing of the storms ahead. Small potatoes compared to the many, deeply personal losses we all have felt. Yet, it sure does hurt.

How does this apply to the “box” and why blog about it ? One, it is cathartic for me to share, two it serves as proof to a hypotheses I have formed: CrossFit makes us harder on the outside, but softer on the inside. This is a good thing. I am more alive when I feel more deeply. Physical pain is a badge of honor for many of us. We can no longer envision a workout that does not test us physically. Likewise, emotional pain has the same effect, it reminds us we are indeed alive. We are living as we are meant.

We also must learn to allow relationships to reach our core. Just as most of us have the desire to taste our own blood, sweat, and tears in order to feel fully alive, living and loving without reservation allows us to know who we really are.  We all remember a workout that tested our mental fortitude to the core, yet we survived and are better for it.  We are DIFFERENT after the physical and mental test.  Looking back we would do it again.  This same mental toughness now allows us to open our hearts to the risk of pain and reward of deep relationships.  Testing our heart to the core, yet we are always better for it.  We will be DIFFERENT. 

Form friendships, let down your guard, love people without being loved in return, open yourself up to the sting of heartache, become SOFT on the inside. Care about the person struggling through the workout right beside you. It is amazing to me just how close we can become through our daily workouts. Some of the best friends I have ever known are right here in this world we call the “box”.   

In the same vein, we must also allow ourselves to struggle and fail in front of others. Living fearless is born from the ability to see the truly important aspects of your life. Quite frankly, our children, our spouses, our friends, our families, and the short time we have to share with them, outshines any pastime we pursue. Knowing this allows us to “dive in” without the misperceived and often, much too heavy expectations of others. Expect much of your self, but not in the hopes of impressing, or pleasing others.

I sincerely hope Maddie will be able to see her way through this, she will have more heartaches. So, I pray she will not be hardened by them but softened I hope she can LIVE FEARLESS. Not just physically, or spiritually but emotionally as well.

I also hope we can all learn to let down our guard and let in the folks who have been placed in our lives. Serve others, love the unlovable, do amazing things, fail at workouts, get your heart smashed, enjoy true love, do an Open WOD in front of a bunch of crazy CrossFit athletes in spite of your fears, trust in the love of your friends, feel a little pain when one of our CenTex friends moves away….. LOVE AND LIVE FEARLESS  

- I count each of you as a gift – Rich

The post LIVE FEARLESS appeared first on CrossFit CenTex.

Can you give me a “short answer definition” of what a paleo/primal diet is?

The basic premise behind this way of eating is that the paleolithic man survived as a hunter gatherer and that was the healthiest time of our existence as a species.  This was before agriculture which introduced grains, dairy, legumes as an easier way to obtain sustenance for large amounts of people in a small area.  Since agriculture is relatively new compared to our species we have not evolved the ability to digest and deal with processed grains and dairy properly.  Two basic premises you should remember in how to eat healthy.  1. Eat whole food.  Non-processed foods are always best and the most healthy.  Especially avoid grains and for many people dairy.  2. Do at least a month strict in avoiding foods that could be problematic and then experiment on yourself.  Reintroduce foods and see how your body deals with them by closely listening to your body as far as weight, energy, bowel movement, etc.

How are grains bad? I thought the USDA recommended them?

The origins of agriculture and the introduction of grains into our diet probably happened as population grew and in order to produce a cheap means to feed a larger amount of people in a smaller area.  Not because they are more nutritious or healthier for us.  Grains contain some unhealthy substances including lectins which hamper digestion and immune function, glutens with are pro allergenic and pro-inflammatory and phytates which deplete nutrients.  Grains are also refined

carbohydrates and elicit a high insulin response.  The USDA is just plain wrong on this topic.  Paleo/primal foods are more nutritious composed of vitamins, nutrients and minerals without detrimental compounds as described above.

What about dairy? Aren’t we supposed to get our calcium?

Dairy has lactose and casein which are associated with digestive problems for many people.  It is also the first meals most mammals drink and thus it is meant to promote growth.  It has high amounts of sugars to spike insulin and also many other growth type hormones to cause growth. Thus due to digestive issues and especially for people attempting to lose weight it should be eliminated. In addition most commercially bought milk is produced by cows eating grain/soy and so has effects on the milk.  Plus, it is normally pasteurized which kills beneficial bacteria and enzymes. As far as calcium, many vegetables are rich in calcium and without substances that irritate your gut and allow you to absorb them better.

And fiber? Don’t I need it?

You get more fiber from whole food sources of vegetables and fruits without the known harmful substances as described above.

What’s the difference between paleo and gluten free? Is gluten free just as good?

Gluten free is still a processed refined carbohydrate type product that still will spike your insulin and may still have other offensive substances in it.  Gluten free is a way to make people feel better by eating this product, but still has many of the disadvantages of the original grain product.  It is always best to eat whole food.

All this inflammation a paleo/primal diet is going to reduce…what’s that going to do for me? 

This way of eating could change your life.  To stop the underlying chronic inflammation can reverse many disease processes and make you feel as you are supposed to feel—high energy, effortless weight control, and great mood.  Inflammation is really at the heart of most diseases.  It can also prevent you from developing many other diseases of modern man including autoimmune disease, allergies, cancer, etc.

As a medical doctor do you really believe I can change my health for the better (other than weight loss) through dietary changes?

I truly believe this way of eating can change your life.  I have seen people who are very sick on multiple medications reverse their conditions totally.  I also believe this can change what we think is the normal aging process.  It can flatten out the quality of life curve that we currently see as a steady decline until death.  It can keep us active and healthy until ripe old age.  As Mark Sisson says, “live long and drop dead!”

How has your approach to health care in general changed as your have adopted a paleo/primal lifestyle?

This way of life has dramatically changed the way I live and immeasurably change how I practice medicine.  I was always dissatisfied with handing out pills and none of my patients ever getting better, but now I see actual reversal of their health conditions and true health!!  It has been difficult to incorporate all the changes in my practice as I feel alone in how I think and still looking for scientific validation/evidence that what I am doing is right.  Plus there is such an uphill battle faced as far as preconceived notions from patients/other doctors, false information, false studies, government instruction, big pharma and big food. I will continue to fight the good fight and wait for the rest to catch up!!

You can learn more about nutrition from Dr. Fowler on March 9^th when he will be at the box to present a Paleo 101 talk. You don’t want to miss hearing him so mark your calendar and plan to be there after the first Open WOD.

The post Meet Dr Fowler…. appeared first on CrossFit CenTex.

8am-Check In

9am-WOD 1

10am-WOD 2

Noon-WOD 3

2pm-WOD 4

3pm-FINAL

For WODs One,Two and Four

Heat One

1. Misty and Leslie             5. Teresa and Dot

2. Terri and Tisha               6. Dan and Lonnie

3. Jacob S. and Matt S.      7. Rob P and Jonathan G.

4. Ian and JJ                         8. Kim and Cassie

9. Sarah P and Amanda C

Heat Two

1.Denise and Shari            5. Kathy and Hannah

2. Sherrina and Summer   6. Jessica K and Sara

3. Candy and Sunny            7. Matt and Billy

4. Tori and Kristi M            8.Stephen and Larry N.

9.Nikki and Kristi K

Heat Three

1. Chloe and Kim                5.Matt and Holly

2. Jeff N and Kristy D        6. Gina and Samara

3. Bryan and Tristan         7.Nate and Luke

4. Brian L and Rob M        8.LeAnn and Terry

9. Phoebe and Daughter

Heat Four

1. Mike Finn and John T   5.Stacie D and Barbara

2. Angela and Angie            6. Caleb and Buddy

3. Justin and  Bruce             7. Jake and Anthony

4. Sebastian and Daniel       8. Ben and Kendall

9. Matt W and Mac

For WOD Three

Heat One                                Heat Six                                          Heat Eleven

1. Misty and Leslie              1. Stephen and Larry                   1. Jake and Anthony

2. Terri and Tisha                2. Chloe and Kim                         2. Ben and Kendall

3. Jacob S. and Matt S.       3. Jeff N and Kristy D                3. Sarah P. and Amanda C

Heat Two                               Heat Seven                                   Heat Twelve

1.Ian and JJ                          1.Bryan and Tristan                  1. Nikki and Kristi K

2. Teresa and Dot                2. Brian L and Rob M               2. Phoebe and Daughter

3. Dan and Lonnie              3. Matt and Holly.                      3. Matt W and Mac

Heat Three                           Heat Eight

1. Rob P and Jonathan     1.Gina and Samara

2. Kim and Cassie               2. Nate and Luke

3. Denise and Shari            3. Leann and Terry

Heat Four                              Heat Nine

1. Sherrina and Summer   1. Mike Finn and John T

2. Candy and Sunny            2. Angela and Angie

3. Kristi M and Tori             3. Justin and Bruce

Heat Five                                Heat Ten

1. Kathy and Hannah         1. Sebastian and Daniel

2. Jessica K and Sara          2. Stacie D and Barbara

3. Matt and Billy                   3. Caleb and Buddy

The post Civil War Clash Schd/Heats appeared first on CrossFit CenTex.

The first question to be asked is, “Well, what are you eating?” People don’t really like that question. We find it far less difficult to come into the box and work our tails off week after week than we do controlling what we put in our mouths. But the bottom line is, food is our fuel and your body just isn’t going to perform or look its best if you aren’t fueling it properly. I often ask the Cross Fit Kids “What would happen if your mom or dad decided one day that they were tired of putting gasoline in their car and filled it up with water instead?” They always laugh and of respond with, “It wouldn’t work!” Well, of course not! It’s a silly question, but think for a moment about how much more complicated the human body is than an automobile. How then do we expect our body to function well or look its best when we aren’t putting the proper fuel in it?

That brings us to the question, “What IS good fuel?”  We consider paleo nutrition to be the best approach. So what is paleo? An acronym I saw recently sums it up well:

Eat MORE food!

F- Fruits & vegetables

O- Organic (when possible) meats

O- Omega 3 fatty acids

D- Drink WATER

Eat LESS crap!

C- Carbonated drinks

R- Refined sugar

A- Artificial sweeteners & colors

P- Processed foods

It’s pretty simple actually. We can get very complicated with scientific answers on ‘why’ (and I will give resources and information on that because knowing why matters) but simply put: EAT REAL FOOD.

Eat veggies & fruit (MOSTLY veggies!): Spend a lot of time in the produce section. If you can splurge on organic do so, but if you can’t don’t let that prevent you from eating your vegetables. Look for what’s in season.

Eat meat:  Buy organic, grass-fed meats if you can. Leaner meats if you can’t. Eggs are a good source of protein also. Buy quality eggs. Look for free range and even better pastured if you can find them. It matters what your food ate before it was your food! Grass-fed, pastured animals are healthier than grain-fed, feed lot animals and therefore a healthier source of food. You’ll find healthy fats, those Omega 3s I mentioned, in these grass fed meats.

Eat healthy fats: Be sure to include these in your diet. Fat is your friend…healthy fat. Avocados, olives, animal fat from quality sources & nuts (but don’t go crazy with these!) are all good choices.

Drink water: That one is pretty self explanatory. Water, water, water. Pass on carbonated drinks, energy drinks & sports drinks. These are loaded with artificial ingredients. If you would like to add an electrolyte drink, NUUN electrolyte tablets are a good choice and come in several flavors.

Things to eliminate, or at least greatly limit: Refined sugar, breads & other grains, processed foods, dairy, and artificial sweeteners. Why artificial sweeteners if they don’t have sugar? Well, they definitely don’t fall in the ‘real food’ category, there is plenty of research out there pointing to the danger of prolonged consumption of these, and although there are no calories in them, your body can still respond to them in the same way it does real sugar as far as insulin spiking & causing cravings for MORE sweet stuff.  Ditch the diet sodas!

So, there’s a good jumping off point to get you moving toward fueling your body properly and seeing the results you’re after. Think about it. Think about what steps you can take and what changes you will make. For some folks, a complete diet overhaul is the best way. Others are better off making a couple changes at a time. If you’re ready to see what cleaning up your eating will do for you, decide what your plan will be and commit to it.

Here are some great resources for more information on paleo nutrition.

Check them out. Educate yourself, and GET STARTED!

Websites to check out: www.whole9life.com      www.robbwolf.com

http://www.theclothesmakethegirl.com/paleo-101/

Books to read: The Paleo Solution by Robb Wolf   It Starts With Food by Dallas and Melissa Hartwig

Plans:  http://balancedbites.com/sugar-detox    http://whole9life.com/2012/08/the-whole30-program/

The post What Are You Eating? appeared first on CrossFit CenTex.

As 2012 draws to a close and amid the optimism, bittersweet and even bitter memories, we all find ourselves lost in self reflective silence.  Even if briefly.  Each for a myriad of reasons.

Over the last few months, CrossFit CenTex coaches have been facing the same inner scrutiny.  As a business entity we continuously ask ourselves; who are we, what do we stand for, where do we want to go, how do we get there, what can make us better ?  Just a few questions we must always ask.  (In fact, we all should ask ourselves these same questions)

Ultimately the answers define us as a individuals.  The answers define our product.  The answers define our results.  In the end, the answers define us as a business.  While a long list of answers was developed, three main themes kept rising to the top.  Three main points we define ourselves by.  In effect THE WHO we are;

We are a collection of educated, motivated and caring Coaches.   At CenTex we will continue to increase our base of knowledge to improve our athletes.  This ranges from more general and specialized certifications to a continuous drive to compete as athletes, learning valuable lessons along the way.  CenTex coaches will continue to push themselves to gather knowledge and insight to share with their clients.  We have always been a box led by top level athletes, this will continue to be one of our hallmarks.  However, we also understand our degrees and experiences are just a foundation which has to be added to on a continuous basis.  Our coaches will continue to be required to seek out and earn more certifications.  They will be required to seek out knowledge to be shared with each other and our athletes.  We will always require more from our coaches.

We remain committed to our goal of quality.  Small classes will continue to be a primary focus.  Our coaches firmly believe their ability to teach, motivate, educate, study, knit-pick, encourage, interact with, and improve our athletes, is directly tied to the size of the class.  We will strive for classes no larger than 10 registered athletes.  As you all know, this one goal drives many of the decisions we make.  Yes, it stresses our resources, it puts pressure on equipment, space, finances, and our coaches, but it is important to us at CrossFit CenTex and will remain a goal of ours.  Quality over quantity will be our goal.

We are competitiors.  It is no secret to most of our athletes, we LOVE to play.  Our coaches spend countless hours in the gym training to be better.  This has always been the case, and will continue to be encouraged.  From Olympians to high level CrossFit athletes, we have found our coaches are better when they run into the battle with our clients.  In their discipline and training, lessons are learned which are passed down to the community of CrossFit CenTex.  Their successes become your successes.  As a box, CenTex has always believed our athletes work hard to build some amazing machines.  These machines must be used.  Find a sport, compete.  Playing will always be important to us.

What about THE HOW ?

To achieve these continuing goals, or reinforce our basic beliefs, we have several new improvements in the works.  Here is a brief overview.  Details will be shared via our Facebook page, through your coaches, and here on our blog.

• Look for details on the 2013 SKILLS PROJECT, your coaches have put a lot of time and effort into building a program to ensure personal goal success.
• A specialized, focused PERSONAL COACHING program is available to athletes with specific goals and training needs.  Including expanded training sessions and 3 to 1 or less class ratios.
• We will continue to work on “Testing” for CrossFit CenTex award shirts.
• To keep class size in check, we are adding more programs over the next few months.  Both Adam and Tony will expand their class offerings.
• We are committed to adding NEW relevant, effective equipment each month.
• Coach Chad Vaughn is developing an Open Oly Training Program/Gym time.
• All CenTex athletes will have a complimentary opportunity learn some of  the same Oly techniques/cues Chad offers in his seminars at some of the top CrossFit Boxes in the world.
• The CenTex Civil War, an inner box team/individual competition.
• To encourage more successes, and spotlight them as well.  Award banners will be part of the CenTex decor.  We have started collecting racer’s “bibs” to hang and display as well.  GO PLAY !
• Expanded and deeper nutrition knowledge will be included in our SKILLS PROJECT.
• MANY other thoughts, ideas, programs aimed at bettering our product are in the works as well.
• FINALLY we will implement a COMMITTED ATHLETE reward for anyone with 2 years or more of dedicated training with CenTex.

2013 will be an opportunity for ALL of us to be MORE.  To do what it takes to accomplish everything you desire.  But as simple as it sounds, YOU must want it MORE.  More than the excuses, more than the distractions, more than the little voice in your head.  Just as CROSSFIT CenTex pledges to be more, you have to decide just how much you are willing to do.  Not just at the box, but in everything you apply yourself to.

This must be the time “easy”  will no longer be acceptable.  Time to do the difficult work.  Time to give MORE, do MORE, be MORE. - Rich

The post We are MORE than ready appeared first on CrossFit CenTex.

Sat Dec 8th NO WOD ACO and WODAPALOOZA GO SUPPORT!

Fri Dec 14th Filthy 50/Pot Luck Christmas Party BRING A TOY TO DONATE:)

Sat Dec 15th NO WOD

Sat Dec 22nd 9am  WOD

Mon Dec 24th-Fri Dec 26th we will be closed.  

THUR Dec 27th Grouop WODs 5:30am and 6:30pm

FRI Dec 28th Groups WODs 5:30am and 8:30am

Sat Dec 29th 9am FREE FAMILY AND FRIENDS!!!!

Mon Dec 31st NO WOD

Tues Jan 1st 9am WOD. LET’S GET SOME WORK DONE!!!!

The post Holiday Schd appeared first on CrossFit CenTex.

COMMIT.                                    PERSIST

Alex.                                               Jake

Andrew.                                         JJ

Anthony.                                        Kendall

Angela.                                            Kristi

Ben.                                                  Larry

Beau.                                                 Tug

Brian

Candy

Chad

Cody

Dan

Denise

Earl

Esteil

Gina

Janelle

Jeff

Jenny

Josh

Julia

Kipp

Kyley

Leanne

Maddi

Mark

Paulette

Phil

Robert

Rosie

Sebastian

Steve

Sunny

Terry

Tristan

Congrats to everyone on their hard work.  We are very proud of you.  Be looking for the new standards coming out.  The next round is just around the corner.

The post Challenge Yourself Shirt appeared first on CrossFit CenTex.

Of course you don’t have to take part in a competition to consider yourself a CrossFitter, or even a competitor. In regular class or even while “WODing” by yourself, you compete pretty much every workout. Whether it be against someone head to head, a time on the board, or yourself(though sometimes we need to just hang back and work or active recover, but that’s a different point!)

But, what about an actual competition; something outside of your own “box,” with people from all around, outside of YOUR norm, beyond YOUR comfort zone, etc.? This sort of thing is not everyone’s thing, BUT, this is a way we can ALL spend a day(s) or a couple workouts in the clouds. A few moments ABOVE what may otherwise not be possible!

So, if you want to take part in a competition, how do you know when you’re ready? For MOST people and the ones that I know of that I am specifically talking to, the answer is simple, NOW! Of course you need to have the basics down and some sense of QUALITY in your movements for safety and standard purposes, but there are MANY who have been doing this for months or even YEARS and just cannot seem to get past the phrase of, “I’m just not where I need to be,” or something to that effect!

I’m definitely not trying to pick on anybody; understand that these people SAY they want to compete. So, I always wonder at what point would they feel they were ready? I understand the fear of finishing last or feeling embarrassed but, good enough doesn’t have to be, and SHOULDN’T be, the ability to WIN every competition! SOMEONE has to finish first and someone last, that is competition!

The thing is, if your desire is to be a competitor, and to do the best you can AT competitions, you HAVE to compete! What I mean is that competing is a skill in itself and just like any other skill, takes time and practice to perfect. Even the ones that are naturally talented at this skill, usually lose it somewhere along the way and have to keep showing up to the competitions to re-find it? Another beautiful thing about competitions, especially if you’ve never done one, is they will absolutely raise you to a higher level in every way! I don’t know what it is, but it seems to be automatic; something “clicks” and technique, strength, and understanding are stimulated? I’ve seen it happen now too many times for it to be coincidence! It’s like if you don’t know how to swim but somebody pushes you in the deep end; either you learn to swim really quickly or …….?

Looking like a fool is just part of the game, part of life. My major accomplishments that define my career absolutely blanket all those many times that I straight up failed, embarrassed myself, or felt like a fool, that were FAR more plentiful. Without all of this that was definitely the biggest part of the learning and preparation process, those accomplishments, that SUCCESS, would not be there! So, what are you waiting for? JUMP in the deep end OR have somebody PUSH you!

The post “Do You CrossFit?” appeared first on CrossFit CenTex.

What all this means is that to ensure that you have a spot in the class that you want, you will have to sign up and pay ONLINE BEFORE the 1st of the month, pay with a check long in advance(takes about 2 weeks to process,) or have us set you up on auto draft. If you are on auto draft, you will still be required to sign up (not pay) every month, again ahead of time, though your spot will be locked in. Keep in mind that our classes will be limited to 10 as this will allow a few flex athletes to come in and out when needed. If you are not flex, you WILL NOT be able to participate in any class other than the one you are enrolled in. In special circumstances, at YOUR coaches discretion, you can attend a class at a different time but ONLY if it is a class that is also led by your homeroom coach AND if there is less than 10 athletes signed to that specific time slot.

This new class registration will be first come, first serve but for October(while we are still in transition,) we will give preference to the athletes that are already on auto draft for their specific class, and then the ones that have been in their specific class the longest. What this means is that if 15 people sign up for the same class, we will give that class to the 10 that are on auto draft and/or have been there the longest. For the other 5, we will do everything we can to best accommodate with another time slot or even the potential opening of a 2nd class at that time. BUT, remember, you have to be SIGNED UP and paid BEFORE the 1st of the month for the priority to be valid.

In addition, a new coach responsibility will be signing in present members of each class, everyday. With that said, please be aware that if you are not on the roster for any reason, the coach will not be permitted to allow you to workout. So, again, PLEASE be sure that you are signed up and paid ahead of time, confirmed, and not just showing up for a class time you’re not enrolled in with the expectation or hope of being able to workout!

NOTE: If you are eligible for a discounted rate with us(military, student, additional family member,) you will not be able to pay online. So, it is doubly important that you are on auto draft or paying long in advance. Also, if you are not on auto draft, keep in mind that you will have to repeat the process each month and will be in danger of losing your spot if someone else gets there first. In addition, if you ARE on auto draft and need to cancel your membership for any reason, we will not be responsible for returning any funds that were automatically drafted, without proper notification.

Registration/payment instructions: Go to www.crossfitcentex.com and click on “step 3″ underneath the picture at the top of the page. On the next screen, scroll to the bottom and click on “schedule now.” You will then be directed to a new website where you’ll need to click on the “crossfit classes” tab. From here scroll down to the desired class and click “sign up now.” You will then be asked to either sign in with your existing account or to create a new one. Follow the steps from here to complete. If you have any problems signing up or have any questions or concerns, please don’t hesitate to contact us.

The post Attention Centex Athletes, PLEASE READ! appeared first on CrossFit CenTex.

Elite Weightlifter to Humbled CrossFitter: Cerbusted by a 600 Meter Row!?

By Mike Cerbus

In the last three years I have been increasingly drawn into the world of CrossFit. A reoccurring statement that seems to come when working with different athletes and Boxes has been, “you would be great at CrossFit because you’re a weightlifter and built for it!” Not surprisingly, remarks like that and the growing popularity of this great sport had even begun to nurture this false belief in my mind. I mean seriously, I have squatted triple bodyweight, snatched and jerked near double bodyweight, and I am a lean 170lbs so I must be built to dominate any WOD, right!?

Rather than continue down the road of explaining “theories” and “reasons” for why I would, should, or could be a CrossFitter, let me just fast forward to my first actual WOD and we can try to figure out what went wrong.

After a heavy weightlifting session with my athletes at Integrated Fitness in Pittsburgh, I was coerced into taking part in what was deceitfully labeled as an EASY partner WOD. I felt pretty good after the training session in which I worked up to some snatches at 275lbs, clean&jerks at 325lbs, front squats at 405lbs, and even a thruster at 305lbs all while helping with some technical points and cues with the other athletes. I feel bad that these lifts I did prior to the WOD may have tricked my friends into thinking they were going to see me blow through what was supposed to be such a simple WOD; and this next part is where all the fun got sucked out of me.

The WOD was unveiled as follows: 1200m row, 60 supermans, 60 band pulldowns, 60 kettlebell high pulls, 60 ring pushups, 6 prowler pushes. My thoughts expressed internally and verbally were as follows: “Hmmm that seems like a lot, but I guess it won’t be bad split up with a partner right??”

Well it didn’t take me long to make my first mistake which not coincidentally set the stage for what I would label as a death march. As a weightlifter, pacing is not something that I am used to since we train ourselves to fire in short, fast-twitch bursts with plenty of recovery time in between, and I entered the rower with that mentality only to pay dearly!

The rowing felt very similar to a pull in the clean, so I immediately took off in the most powerful burst I could summon which looked great with a 1:22 pace halfway into my 600 meters. However, I truly underestimated the amount of energy and wind being sucked out of my less than aerobically conditioned body. The final result was a 600 meters that finished in more like four minutes, a bruised rib from slamming the handle off my chest, and gasping breaths that would have made you think I smoked for the last 25 years! Oh, and don’t let me forget the part where I whipped the chain so hard it chinked and broke. Sorry Jim, I do owe you one of those!

Now that the rowing was done, I was seriously trying to figure out how this WOD would be finished. I could commentate the remaining pieces, but in fewer words we will just agree that I barely crawled to the prowler where I eventually collapsed to watch my partner attempt to salvage our finish. Yes, I was humbled, defeated, and surprisingly more intrigued than ever once I finished my hour of shameful wheezing on the back lawn which was playfully coined as being “Cerbusted!”.

My next blogs will most certainly be to elaborate on what strengths and weaknesses weightlifters bring to the realm of CrossFit and vice versa. Until then, I will be licking my wounds and possibly taking on some new WODs.

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