Today is my mothers birthday. She turned 60 today and luckily I was able to fly and to surprise her at her 60th surprise birthday party. One of the greater joys of my life has been being raised by such an incredible mom. I can remember story after … [Read more...]

Snatches and burpees eh. Cake work. This is the workout where all your work on efficiency and technical value should pay off. The body will always fall on it strongest points and movement patterns under fatigue. Certainly after 70 or 90 burpees … [Read more...]

nMany of you after reading my warm-up post from yesterday wanted to know if there was specific ways our warm-up for the clean and/or if that would be different from the snatch warmup I posted. I decided based on that response to detail out some other … [Read more...]

Seriously wouldn't it be awesome if we could just walk in the gym, put weight on the bar, and in five minutes be hard at work?  There used to be a day when that was reality.  When I was 10.  Now we all know warmup is a necessity and more than that … [Read more...]

1 Corinthians 11:1 "Be imitators of me, as I am of Christ."Megan sent me this video Friday afternoon.  Makes me smile everytime I watch it.  This is one of my clients and his little girl.  I pray one day I am a father that my kids can … [Read more...]

Rudy, Winchester, and myself have completed one of the most epic runs of camps thought possible.  8 straight days and 3 straight camps.  Completed NOLA, ATX, and Dallas in 8 days.  The past 8 days, while exhausting, have been some of the most … [Read more...]

Day 2 is complete. Not a whole lot to report except what we expected to happen. Lightbulbs came on and hamstrings got tight and as a result technique got better. It was interesting to me how fast they picked up the snatch technical work but yet how … [Read more...]

Incredible start to the Dallas Outlaw camp tonight. The all-time camp records were smashed by Marc Coppola of CrossFit Overtake.  I literally had to pick my jaw off the floor as he snatched 290 and clean and jerk 375 both of which look like they had … [Read more...]

Great day of camp at Crossfit Central Downtown.  Day 2 held no lack of greatness as we spent literally the whole day (+/- 2 hours) on the Snatch, the Clean, and the Jerk.  As I noted from the lifting session on Day 1 this group had a TON of untapped … [Read more...]

Rudy, Winchester, and I arrived in Austin TX today to start camp #2 at Crossfit Central Downtown.  We started the camp with a bang tonight watching PR after PR happen in the night lifting session.  However, one of the biggest things I noticed in the … [Read more...]

Day 3 of camp complete. Currently Rudy, Winchester, and myself are riding to Austin on our 3 city weeklong tour. Great overall camp at NOLA 504. Certainly one of the more apt groups in the gymnastics realm that we have worked with. Specifically … [Read more...]

Incredible day.  Two themes for the daynn Hamstring Tensionn Carb Back-LoadingnnGreat 2nd day spent discussing the use of the hamstrings and the posterior chain in the snatch.  Even Bailey (dog) figured out the importance to having the hamstrings … [Read more...]

New Orleans is an interesting city.  I feel like if a city could be diagnosed with ADD then NOLA would have a lifetime supply of adderall.  However, Crossfit NOLA 504 is another story.  10,000 s/f of wood beams and architecture.  This place has more … [Read more...]

Before I headed out to the competition today I decided to soak up a little motivation. I watched Karate Kid 1 and part of Karate Kid 2. Mr. Miyagi and DanielSon are up there among motivational movies alongside Rocky, Top Gun, and Braveheart. … [Read more...]

I've made no secret about the reality that weightlifting comes with its natural ups and downs. Yesterday was not exactly what I would call an up day. That's just part of the sport. Bad days happen, you move on from them, and train anyways. It would … [Read more...]