Saturday, December 19, 2009

Goal Setting!

The new year is rapidly approaching, and I have already started setting goals now!! I will not wait for the new year to come, or tomorrow. The time is now!! Set goals, and go get it...if you need help contact me. I am setting goals in all areas of my life. Spiritually, mentally, finacialy, physically...these are just a few physically. Sub 3 minute "fran", complete "King Kong", full squat snatch 215lbs, run a 20 minute 5k etc...these are just a few. I will!

Sunday, November 29, 2009

Work on Weakness!

Okay. These men may not be "Crossfit," but their feats of strength in this olympic lift are unbelievable!! Snatch is one of my weaker lifts, but it is going to become one of my strengths! The thing I love most about crossfit, is no matter how good you get, you always realize there is something you need to work on. Through my few years of training crossfit, I am constantly finding what is holding me back from being the best crossfiter I can be. It started with my endurance, that became better, then my over head squat, and that also became much better. Now SNATCH!! My goal is to do a full squat snatch of 215 lbs. by March 1st. I will constantly work on my weaknesses. What is your weakness? Find out, and conquer it!!

Monday, November 2, 2009

What Are You On? Crossfit...


Tuesday, October 13, 2009


I am putting on a challenge only for those who are ready for a change! I am ready to get you into the best shape of your life, if you are willing to change some aspects of your living. I am ready to come into your home and clean out all the junk your body is not designed to eat ,and give you the knowledge on what, and when to eat. As far as your workout schedule, if you have never worked out, or if you are ready for something more this program is for you.'s time for change!

Wednesday, September 23, 2009

Just Groovin...

This has nothing to do with fitness, just something else I enjoy doing. Work like you dont need the money, love like you've never been hurt, and dance like nobody is watching. CROSSFIT!!!

Monday, September 21, 2009

Do The Impossible!!!

Back when I first began to do Crossfit, like most people I would hear these workouts and think,"there's no way I can do that!!" Now it is just the opposite! Now I see the wod and think, "bring it on!!" About two and a half years ago I was 30 pounds over weight, and about 20% body fat and very unhappy about it all! That all started to change when my good friend and bad ass trainer at Crossfit Central, Lance Cantu got out of the Marines and let me in on the good word. He would text me a scaled version of some workouts, and a little on the zone diet and I was hooked. All I wanted to do is tell everyone how I was shredding fat like crazy, and getting in amazing shape! When I first started I could do THREE consecutive pull ups, and about 20 consecutive push ups. Today I am doing one of the crossfit benchmark workouts "Angie," 100 pull ups, 100 push ups, 100 sit ups ,and 100 squats in 15:08. Yes, that is fifteen minutes and eight seconds. Never thought it could be done! "IMPOSSIBLE IS NOTHING!" Come see me when you are ready to do your impossible.

Tuesday, August 25, 2009

Clean Living...

Okay. So I just returned from my good friend Jeremy Thiels bachelor party in Las Vegas!! Jeremy is the the founder of CrossfitCentral in Austin Texas,and one hell of a trainer. Being a bachelor party you can only imagine, it wasn't the best I have ever been about my diet, fitness, and sleep. I am blogging about this to tell you how much I realized how important this stuff really is to me, and should be to you!

When you do something day in and day out, it becomes routine. My training and my diet has almost become second nature. So what happens when you throw a stick in the spokes? It was a total crash! We all had the time of our lives,but speaking for myself one weekend of eating bad, too much alcohol, and no sleep took a huge toll on my body and training. I did my first WOD today after being back, and wow did it suck worse than ever. I felt very weak from the lack of rest, and very dehydrated and had no energy from poor diet. It was the first time in a while I wanted to quit a workout! I cant stress enough what it means to eat pure wholesome foods(paleolithic diet)and get lots of rest. I know I am back on track for clean living, and if you want to up your game you should too.

What a trip though!!!!!! Viva Las Vegas.

Monday, August 17, 2009


Fitness is one of my greatest passions in life,but without freedom to pursue things that I love I would not be who I am. So I say be free, free to live and fallow every dream you can imagine!

Saturday, August 1, 2009


It is official, Crossfit South Plains is open!! We want to thank everyone who was able to attend our grand opening. It was a great success,and we look foward to getting Lubbock fit and and empowered. Like I always say, crossfit is more than fitness, it is also a state of mind. Come see us,and begin your journey on getting sicfit.

Friday, July 17, 2009


I'll let this video speak for itself.

Thursday, July 9, 2009


I decided to go ahead and post this video again. Here in the past few days I have explained the methods of crossfit to several people. I saw this video when I first started doing crossfit, and I feel it is one of the better ones for explaining and showing the benefits of crossfit. There is no better way of training!

Wednesday, June 17, 2009

Short and Sweet...

Ever since I discovered the paleolithic diet I not only feel better,but my performance in workouts and every day life is better than ever! To sum it up in simple terms... eat lean meats, some fruit, vegetables,seeds and nuts,little starch and no sugar. This equals better performance and fast weight and fat loss. For more info go to

Tuesday, June 2, 2009

Crossfit Certification!!

I just want to thank all of the amazing Crossfit HQ coaches for the wealth of knowledge at my crossfit certification! Also a big thanks to Alamo Crossfit for hosting this awesome event. Every long journey begins with a single we go!

Monday, May 18, 2009

Walk Your Own Path...

That which dosent kill me only makes me stronger!!! Thank you for your strength Jesus! Choose your path and walk it no matter what.

Thursday, May 7, 2009

Pushin Weight!!

I remember the days of going to a big globo gym with a lot of equipment I never saw people using. Doing the same ole thing...going to the gym for hours at a time working on my chest and triceps one day, and back and biceps the next. I might throw in running on the tredmill for about 15 minutes every once in a while. Sure I might have looked ok, but I didnt mention I smoked a pack of cigarettes a day! WOW, that's healthy!! The days of vanity training are long gone for me. I train today to be functional mobile, and most importantly healthy. That is what crossfit is about...being the best at whatever you do in every day life. Have you ever had to pick something up and lift it over your head? In crossfit terms that is a clean and jerk, the very movement I am preforming in this picture. It is a functional way to get heavy amounts of weight over your head. Try curling 205 pounds over your head...dosent work. If you want to be better faster, and stronger than you've ever been in your life and still look good while doing it...give us a shout.

Thursday, April 30, 2009

Mad Love and Respect!!

These videos are a shout out to my best friends, and bad ass coaches preparing for the Crossfit Games 2009!!! Get it you proud of all of you. Much love.

Wednesday, April 22, 2009

Muscle Up Baby!!

When you hear the term muscle up, what do you think? Get big...look like a body builder... This is not what I'm about or anyone who does crossfit for that matter. We wish nothing more than for you to be healthy and strong, and ready for whatever life throws your way. Think about being a kid that at high intensity, and you have Crossfit. Sound good?!! Come see us.

Back In Action!!!

I am so proud and so lucky to have such an amazing wife! My wife Monica is a former gymnast who used to bust her butt everyday to be the best at what she did. Her goal was to be a 2008 olympic qualifier. Life happened and by the grace of God we met in the summer of 2003, and were married in the fall of 2006. This never stopped her heart from wanting to be in that same shape she was in to become an amazing gymnast. In the past week she decided to start motivating herself to get back in the shape she was once in. She is not over weight by any means, but that is what crossfit is about...It is about being fit and healthy, and capable of preforming any given task to your utmost ability. By incorporating the same elements of gymnastics she once did mixed with a little olympic weight lifting, she will be in that same shape in no time! Crossfit is scaled to every individuals ability, if you are in tip top shape or have never worked out a day in your life...We got what you need!

Thursday, April 16, 2009

Crossfit Brings You To Your Knees...

Had an awesome group WOD tonight!! It is a .com WOD named Trevor. We had two teams of five knock this hard ass workout out...Great job everyone!!!
The WOD: For time of:
300 pull ups
400 push ups
500 sit ups
600 squats

Monday, April 13, 2009

How I feel About Eating in a Nuttshell...

I gotta give thanks to my boy Big Mike for posting this on his blog. For everyone who asks me what you should you go.Cheers to your HEALTH.

Friday, April 10, 2009

Mind over Matter...

I was checking out my good friend Lance Cantu's blog, an amazing coach at Crossfit Central in Austin. He made a post the other day about people that know they are the greatest at what they left one out Lance. Love him or hate him Tiger Woods is the most talked about athlete in the world! I am an avid golfer(PGA hopeful) and I have watched and fallowed Tigers career since day one. What he does day in and day out, year after year is simply AWESOME. Everyone on the PGA tour talks about how he not only beats you with his physical ability, but more so with his mind. Next time you watch him roll in a putt from 40 feet while the other guy watches in disbelief, ask Look at the focus in his eyes compared to the guy he is playing comparison. His dad used to talk about how he(Tiger)could actually wield the ball in the hole. I have come to believe that is exactly what he does. I am working on my mental toughness every day of my life. In my workouts, my golf, and even my daily life. I admire Tiger for his athletic ability, but more so for how strong he is as a person. He is not perfect, nor is anyone but I am constantly striving to be the best at whatever I do. Are you?

Thursday, April 2, 2009

Blessed To Train The... USMC

It was mine and Terrels absolute pleasure to start training the recruits of the USMC today! My heart filled with pride as I watched the men about to go protect our country, fight as teams to kill this brutal workout we put in for them. The WOD(workout of the day)
teams of 5 for time of:
300 burpees
400 sit ups
500 walking lunges
20 sprints
divided however they could finish...IT ROCKED!
I am truly blessed to be able to help people achieve whatever goal it is they are trying to achieve. Make a bad ass Marine, loose 20 pounds, or simply get out of bed every day and function. Keep rockin in God's speed.

Friday, March 20, 2009

Forging Elite Fitness...

This is Crossfit HQ motto, and it couldn't be more true. Since their establishment coach Glassman and crew has brought the most revolutionary method of training to date. It is so simple yet so challenging to all levels of fitness abilities. I am proud to teach these methods, and love to learn more about them every day. Come join us at Crossfit South Plains when you are ready to challenge your fitness abilities. If you have the will we have the way!

Monday, March 16, 2009

State Of Mind...

To me crossfit is more than an exercise program, more than a fitness's a state of mind and a way of life. If I can do these killer workouts, I feel like I can do anything! I have failed at several tasks in my life, and will probably fail some more but I know I am mentally tough enough to enough to come back even stronger!!! Come get empowered with us at Crossfit South Plains. Monday, Tuesday, Thursday and Friday @ 7:00 or 8:00 am and 7:30 pm. See you there!!


handstand push ups
ring dips
push ups
time 10:26

Tuesday, March 3, 2009

Crossfit South Plains 7:30 pm Class

The guys after a killer workout! The WOD: "Barbra"

5 rounds each for time of:with a 2 minute rest in between
20 pull-ups
40 sit-ups
50 squats
Great job guys, you rocked it!!!

Monday, March 2, 2009

Functional Fitness At It's Best!

We are creatures created to be mobile...Run,jump,squat,sit up,climb things, get yourself out of bed for crying out loud! Somewhere along the way we loose the motivation to do things as simple as these. You don't need a huge fancy gym, with tons of equipment you probably don't know how to use anyway. All you need is yourself and the motivation to use the body God gave you to get yourself into the best shape of your life. The video is functional training at it's best, but try this and tell me how you feel...

10 push ups
10 sit ups
10 squats

Crossfit: Functional movements preformed at high intensity... good stuff

Tuesday, January 27, 2009

Keep on keepin on...

I have often been told I am crazy to do some of the things I do. Mainly CROSSFIT...I always hear the same responses when I talk about it. That's too hard, will it kill me?,you are obsessed ect... Well if obsession means pushing myself to the limits to make myself stronger physically and mentally, well I guess I am. I am crossfit! I am ready at any given time to take on any given challenge. That is what it's all about to me. This picture is from a couple of days ago.

My WOD: Barbra
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
My best round 3:58, my worst 5:15

Wednesday, January 21, 2009

2009 Is Mine!

Well I have never really made new years resolutions, but I always set goals in my life. This year is no different. In 2009 I am not making resolutions, I am making things happen. I have set a lot of goals, and a couple of days ago I achieved the first one. I have never been a big long distance runner, but I have actually come to enjoy it because it now seems so easy after doing crossfit workouts. Not too long ago on the WOD was a 10k(6.4 miles). Tow years ago I couldn't run a mile without wanting to die...Now I crush a 10k in 56 minutes. The time is not great,but I did it!!! One goal achieved... Many more to go. BETTER,FASTER,STRONGER! Leave nothing.

Friday, January 2, 2009


I thank God everyday for his blessings in my life...This is the year I set out to take what he has blessed me with, and make him proud. I can do all thigs through Christ who strenghthens me. Phil. 4:13 Set goals and mke them happen!