Russell Butler

Goals...Make them Happen

2011-12-28T12:14:00.000-08:00

Thank you to my friends, and family from Sicfit for posting this! Says it all about my goals for 2012!! Get some!

Watch more video of What SICFIT means? on sicfit.com

Do you have what it takes?

2011-10-07T11:01:00.000-07:00

I am so blessed that Crossfit found me!

Leave Nothing!!

2011-04-06T18:21:00.000-07:00

This video is a shout out to all of our Capstone Crossfit athletes!! Everyday that you walk through those doors, all we ask is you give it all you got! Get Some!

NEVER QUIT!

2011-01-18T10:59:00.000-08:00

Hey guys its been a while, but today I watched this video for the umteenth time and, it was time for a post! In the twenty nine years I have been on this earth I am now able to admit to myself I have quit a lot of things in my life. I own that. Through my journey with crossfit though, I now realize I will never quit any task at hand ever again! When I say I'm all in, I am ALL in. The more I coach crossfit, and the more I do crossfit I know its not easy. As a matter of fact it is the hardest thing I do and see on a daily basis. But I look at where it has taken me in my life, and I am eternally grateful. Like I always say, it is funny to think a workout can change your perspective like that, but it does! If I can do this...I CAN DO ANYTHING! That is why when I come to something in my life that seems impossible I now know I can move mountains. (Phil. 4:13) So I tell you now, if you feel it is too hard it is not! Keep grinding, keep working, keep striving with whatever goal you have in mind. Never quit! Impossible is nothing...

No Excuses...

2010-10-22T13:05:00.001-07:00

Make Your Future...

2010-09-28T12:53:00.000-07:00

I believe that God gives each and every one of us gifts, and talents. Our journey in life is reconizing those gifts, and using them to inspire and create. All of my good friends blessed me by introducing me to this vehicle I call crossfit. It is hard to imagine, but I believe crossfit has the ability to not only change your body, but also your mind and spirit. Think about it...If I can do "Angie" 100 pull ups, 100 push ups, 100 sit ups, 100 squats in 14:59, what is there in this life that I cant take on?? What I am trying to say is I believe my journey in this life is to empower people to imagine the impossible:then make that impossible a reality!! My testimony always goes like this.
When I first began crossfit my good friends asked how many pull ups I could do? Well...1,2...thats it two! Over my time of training crossfit that number has mulitplied by 20. Like I mentioned though, as that number increased my mind began to wonder...What am I truly capable of?? My challenge to you is, go and seek it. Find the things in your life that make you happy, and that you are passionate about, and make them a reality. He gives us imagination, now use it!

I AM...I WILL

2010-08-25T13:43:00.000-07:00

I will take ownership. I will take ownership of my thoughts, words and actions. I will take ownership of my diet. I will take ownership of my lack of flexibility. I will take ownership for not training strength. I will take ownership for the decline in my METCON. I will take ownership for my commitments and responsibilities. I will take ownership for myself and my wolf pack. I will take ownership of my integrity. I will take ownership of my financial situation. I will take ownership of my goals and dreams. I will take ownership of my relationships to my family, friends and loved ones. I will take ownership of my ownership.

I will commit. I commit to pushing my potential. I commit to achieving that potential. I commit to being my best every single day and giving my all in each and every situation. I commit to taking opportunities presented and converting them into successes. I commit to creating something from nothing. I commit to turning dreams and goals into realities. I commit to this life, this world and the rest of eternity.

Crossfit Anywhere...

2010-08-11T23:00:00.000-07:00

Practicing my pistol at the top of the Grand Canyon! Get some...God is the best artist.

Do Your Impossible...

2010-07-15T13:46:00.000-07:00

Challenge yourself everyday to do the things others say you cant do...Better yet, do the things you think you cant do.

Crossfit Women Rock!

2010-07-06T14:26:00.000-07:00

I happened to catch a show the other day talking about how women today are given an image of what they're suppose to look like in todays society at a very young age all over the globe. It made me sick! Starving themselves to look how a certine magazine says they should look, plasic surgery and so on. What I love about the crossfit mentality is I dont give a s#@*! what you think about me! I'm empowered!! I wake up every day happy with who I am today, and stoked about what I will acheive next. Crossfit is designed to increase your daily work capacity, and make you stonger in every day life. In the proccess you gain mental capacity(head strength) and just so happen to burn fat like its going out of style:)Crossfit:it's not a fad, it's a mind set.

I AM CROSSFIT!!

2010-07-06T14:08:00.000-07:00

I am Crossfit! Are you?? This video always gets me going...Special shout out to my godd friends, and bad ass coaches at Crossfit Central.

Why Crossfit?

2010-06-03T14:54:00.000-07:00

PAY ATTENTION:)Thanks Zach T.

Better, Faster, Stonger...

2010-05-20T11:26:00.000-07:00

I set goals every day for myself in all areas of my life. My latest goal in fitness is for 2011...Qualify for the Crossfit Games 2011!! I am making moves, and training harder than ever before. Give it all I've got, eat clean, and recover...I will succeed!

Shoot For the Stars!!

2010-05-13T07:18:00.001-07:00

Have you challenged yourself today? This is a question I have started asking myself everyday. Did I push as hard as I could? Did I give my all in every second of the workout? Did I do something I've been putting off because of my own fear? Everyday I want you to ask yourself these things...Are you being honest with yourself?! Challenge yourself today. Shoot for the stars, and if you fall short you'll land on the clouds.

CORE!

2010-04-29T08:48:00.000-07:00

What about abs?? I have been doing crossfit for about 3 and a half years, and coaching it around 2 years. One thing I always hear, and used to think to myself..."What about abs?" Well, let's discuss why you never see ab crunches involved in a crossfit workout. First and foremost, a crunch is not a functional movement! Crossfits definition...Constantly varied FUNCTIONAL movements performed at high intensity. So if you were laying on the ground, would you do a crunch to sit up, and get yourself off the ground? NO! You would SIT UP. Crossfit is based on these these movements. Things you do in everyday life, sit up, push up, squat, pull up, deadlift(picking up a sack of groceries). Do 10 reps of each of those movements X10 for time, and you have a crossfit workout. The other reason you dont see crunches in a WOD(workout of the day)is every movement in crossfit is a core to extremity movement. Meaning, your abs should be the source of all the power in every movement! The biggest example would probably be the overhead squat. Imagine holding 200 pounds above your head and performing a squat!Tell me what muscle group you think is doing almost every bit of the work to keep that weight above your head. CORE! ABS! Whatever you want to call them, they are the main muscle group in just about every activity we do in life. So crossfit trains these muscles accordingly. If you doubt me, do the workout named "Nancy." Four rounds for time of: 400 meter run and 15 oh squats performed with 95lbs and tell me how those abs feel:) Core baby! Get some!

Go Hard!

2010-04-21T11:09:00.000-07:00

Yesterday was one of those workouts when you come in, and look at the board and think"WHAT?!" Crossfit was founded on some of the basic principles of gymnastics, olympic weight lifting, and mono structural movements such as running, rowing jumping performed at high intensity. Yesterdays wod(work out of the day)was 100 inverted burpees for time! Sounds fun huh? Google inverted burpee to see how fun it really would be.
I was scanning through the pictures I took, and came across this one of one of our fire breathers Matt. The reason I posted this pic is to give you just one of our clients brief story. All of our clients make huge gains in their fitness levels daily!! Matt pops into mind because I'll never forget his first day with us, and how far he has come in just his six months in our community. Matt came in, like most not knowing what to expect. Little did he know he had the most legendary benchmark workout waiting for him on the board..."Fran" This workout involves two movements at HIGH intensity. Movements: Thruster, a front squat with a press at the top performed with 95 lbs, and good ole pull up. 3...2...1...GO!! If I remember correctly Matt got through about 15 of the first 21 reps at the recommended weight and pull ups. As anything we can scale down the weight and intensity, so we brought him down to 55 lbs and ring rows to substitute for pull up. Fifteen minutes later he was done. We start stretching and no Matt to be seen. Come to find out he met Crossfits mascot "Pukie" outside. Six months later, now at 4 percent body fat and kicking ass. Matt set his PR(personal record)in "Fran" at 4:02 rxd!!! Go hard!

Are You SICFIT?

2010-04-16T12:30:00.000-07:00

Are you SICFIT? Do you have what it takes to challenge yourself mentally, physically, even spiritually? Do you have what it takes to push the pain aside, and just keep goin? The thing that drew me to crossfit is the challenge! Every day going to crossfit.com and seeing the workout for that day and thinking,"There's no way I can do that!" Then however many minutes and seconds later, I accomplished my goal...I FINISHED IT! Yes, my first few months into crossfit I didnt think I had what it took to fallow this totally different approach to fitness. As time goes on though I constantly find myself achieving things that I once thought were impossible! This starts to make you realize what you are capable of in every other aspect of your life. I now set goals for myself monthly, trimonthly, and yearly not only in crossfit, but in life. It's really odd to think a fitness program can do that to you, but it does! Over and over again I see it change people in every way. The way they look at themselves, fitness, and life. When I first started crossfit I couldnt do 3 consecutive pull ups, 15 consecutive push ups, and didnt even think aboout deadlifting.(which is, by the way one of the most beneficial workouts there is)I started setting goals and pushing myself to the limit, and today I'm killing 40 consecutive pull ups, 50 consecutive push ups, and just set my new PR(personal record) in deadlift at 445 lbs!! Crazy! Come join our community, and let us help you become SICFIT. Achieve your impossible...

World Class Firness in 100 Words...

2010-03-25T10:20:00.000-07:00

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

It's just that simple!

Find What You Love To Do, and DO IT!

2010-02-24T11:40:00.000-08:00

I believe that God gives each and every one of us a talent, or a gift. It is up to us to find out what that is and use it to the best of our ability! I have always felt helping others is one of mine, and Crossfit is the outlet in which I can do that. Getting people fit and realizing what they are capable of is one of my greatest passions. Reach for whatever goal you wish to achieve, and I will help you get there! By the way, in case you didnt know...this kid is amazing!

Reach For The Sky!

2010-02-16T15:01:00.000-08:00

Be PERSISTENT!! Through the course of my twenty eight years on this earth, I have learned that more and more every year. Over the years I have had many achievable goals, and started realizing every year that I wasn't accomplishing them. Why in the world have I not done this, or done that?! Those days are long gone!

When I started crossfit around three years ago I was thirty five pounds over weight, 20 percent body fat, and totally unhappy with the way I looked and felt. I decided I needed a change. My good friends and great coaches at Crossfit Central told me about this great fitness program called "Crossfit." I tried a few workouts, and from that moment on I was HOOKED! Crossfit has made me want to reach for the stars! I am now at my ideal weight, and 8.5 percent body fat. Forget about all that, I feel amazing!!

Like I've said before, when I started I couldnt do three consecutive pull ups, and now I'm banging out 30 at a time. I have become better, faster, and stronger than I ever thought possible! The one main reason...PERSISTENCE! Crossfit challenges you to do the impossible, and realize what you are capable of mentally, physically, and every other aspect of your life.Moreover it has made me persistent in every other goal I set for myself, financially,spiritually,professionally etc. So what I'm trying to say...Go out and get it! Whatever that is in your life. Get it! In Gods Speed.

Foundation...

2010-01-27T19:58:00.000-08:00

Since I started crossfit I found out immediatley that nutrition is the key to success. It is not only essential when trying to meet your fitness goals, but also life long goals! I do crossfit to not only increase work capacity, but to live a long functional life. In order for me to achieve all of my goals, fitness and life, I have to know what I'm putting in my body and it's affect. If you are serious about your goals, and about a healthy life start making changes TODAY! Revolution...

Fight Resistance!

2010-01-04T17:46:00.000-08:00

I just started reading Think and Grow Rich today...WOW!!! I have failed many times in my life, but like this book talks about I am using those experiences and I know I will succeed! I have set my mind to many goals this year, and years to come. I now know what I am capable of, and will let nothing stop me from achieving everything my heart desires.
Just a quick little something from the book: Did you know Marconi's "friend" had him check out at a psychopathic hospital, because he told him, "I can send messages through the air without any wires, or other direct physical means of communication." Think about all the people who have achieved greatness, and all the people who said they were crazy for thinking the way they did! Set goals in all areas of your life, and take the steps to get there. NO MATTER WHAT!IMG_0299.JPG

Goal Setting!

2009-12-19T12:15:00.000-08:00

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!

Work on Weakness!

2009-11-29T18:46:00.000-08:00

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!!

What Are You On? Crossfit...

2009-11-02T21:47:00.000-08:00

GET SOME!!

CHALLENGE!!

2009-10-13T21:55:00.000-07:00

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. Crossfit...it's time for change!

Just Groovin...

2009-09-23T17:53:00.000-07:00

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!!!

Do The Impossible!!!

2009-09-21T21:25:00.000-07:00

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 crossfit.com 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 crossfit.com 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.

Clean Living...

2009-08-25T19:53:00.000-07:00

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.

BE FREE!!

2009-08-17T22:23:00.000-07:00

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!

GRAND OPENING!!

2009-08-01T16:24:00.000-07:00

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.

WOW!!

2009-07-17T18:14:00.000-07:00

I'll let this video speak for itself.

Repost...

2009-07-09T09:27:00.000-07:00

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!

Short and Sweet...

2009-06-17T18:40:00.000-07:00

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 www.paleolithicdiet.com

Crossfit Certification!!

2009-06-02T09:43:00.000-07:00

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 step...here we go!

Walk Your Own Path...

2009-05-18T08:08:00.000-07:00

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

Pushin Weight!!

2009-05-07T14:50:00.001-07:00

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.

Mad Love and Respect!!

2009-04-30T12:30:00.000-07:00

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

Muscle Up Baby!!

2009-04-22T23:40:00.000-07:00

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 again....do that at high intensity, and you have Crossfit. Sound good?!! Come see us.

Back In Action!!!

2009-04-22T23:13:00.001-07:00

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!

Crossfit Brings You To Your Knees...

2009-04-16T18:51:00.000-07:00

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

How I feel About Eating in a Nuttshell...

2009-04-13T17:05:00.000-07:00

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

Mind over Matter...

2009-04-10T07:52:00.000-07:00

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 do...you 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 yourself...how? Look at the focus in his eyes compared to the guy he is playing with...no 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?

Blessed To Train The... USMC

2009-04-02T21:04:00.000-07:00

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.

Forging Elite Fitness...

2009-03-20T20:29:00.000-07:00

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!

State Of Mind...

2009-03-16T17:55:00.000-07:00

To me crossfit is more than an exercise program, more than a fitness regimen...it'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!!

My WOD:

J.T
21-15-9
handstand push ups
ring dips
push ups
time 10:26

Crossfit South Plains 7:30 pm Class

2009-03-03T19:24:00.000-08:00

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
30push-ups
40 sit-ups
50 squats
Great job guys, you rocked it!!!

Functional Fitness At It's Best!

2009-03-02T07:18:00.000-08:00

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
FOR TIME!

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

Keep on keepin on...

2009-01-27T20:38:00.000-08:00

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

2009 Is Mine!

2009-01-21T18:40:00.000-08:00

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 crossfit.com 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.

2009!

2009-01-02T16:39:00.000-08:00

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!

WOW!!!! Core Strength...

2008-12-04T22:29:00.000-08:00

This is the man...Junior. I have always been known as a pretty good dancer. Every time I watch this guy my jaw hits the floor. He is one of my inspirations to become stronger for whatever the situation. In this case, a bad ass b boy. I Am Crossfit...

The Time Is Now!!!

2008-11-30T19:47:00.000-08:00

Since the loss of my great friend Heath Stewart(RIP), I have taken a step back to put some things in perspective. My faith was shattered, so needless to say my fitness and diet has not been what it should be. I am realizing more every day that I have to make the choice to LIVE my life. Do the things God has called me to do, and in order to do them to the best of my ability I have to be on point mentally, physically, and most important spiritually. I am making moves in the right direction daily. I thank God everyday for the blessings in my life, and I will never take them for granted ever again. I have set some serious goals in my life that I set out to achieve by April. To give you just a few... Get down to 6% body fat, do Fran sub 4 min, do Anggie sub 15 min, (one I hate to admit)quit smoking for good etc... All of these will come as I give thanks to the on who gave me life. Jesus Christ. There are more goals that are on a more personal note, but know that I am giving my all every day!!! Wake up...give thanks...set my mind to it...The time is now!!!!!!

Still Like Sandwiches?

2008-11-11T21:12:00.002-08:00

Nothing to do with fitness...but good stuff!

What motivates you?...

2008-10-11T07:55:00.000-07:00

Everyone in this life will fail at least once. The question is, how do you take your failures and what do you learn from them? Do they make you better? Do they make you stronger? Only you can motivate yourself to achieve your goals in life. Just Do It!

Passion!

2008-09-04T20:48:00.000-07:00

Refocus...

2008-09-04T10:24:00.000-07:00

Hey you guys and gals that have kept up with my blog... Sorry about me not keeping up with it. We all get busy,and I have stayed steady busy teaching golf at GolfTec here in Lubbock. That does not mean I havent been training in the ways of Crossfit. If anything,my workouts and diet have become much stronger. I am about to get back to training some new clients in Crossfit! So if you are interested,contact me via email or phone. I would like some feed back on good times of the day for everyone to train, so let me know. If you want to be the better person that you feel is inside of you...I can help you get there, if you are ready for a change!

In The ZONE!!

2008-05-02T10:56:00.001-07:00

I have been a crossfitter for going on, a little over a year now. Since discovering the Zone eating plan, my results went into overdrive! If you go to my myspace(www.myspace.com/jrussellbutler)and look at my crossfit pictures,you will see the dramatic change. Those pictures were taken at the first of this year! Now, here we are after four months of hard work and detication. Ohh, let's not forget the Zone. It only gets better, and healthier from here!

Rock The Squat!

2008-05-02T10:42:00.000-07:00

The squat is one of my favorite exercises incoporated into workouts. Most people think it only involves your legs and butt. Do 100 of these bad boys crossfit style, and tell me if your whole body does'nt feel it!

Push It To The Limit!!

2008-05-02T10:26:00.000-07:00

We are getting back into the swing of things! I had a great session yesterday with Melaney and Lindsey. They both kicked the wods butt!! WOD: 3 rounds for time: Run 200 meters, 15 push ups, 15 squats, 15 turkish get ups. The reps each round decreased from 15 to 12, and then to 9. Great job ladies.

Get Ready!!!

2008-04-10T12:26:00.000-07:00

Everyone get ready for the workout of your life! Our free workouts are getting fired up again April the 12th. It will be held @ Bryan Kastman park off the south loop in between Indian ave. and Quaker at 9:00 am. We will discuss our our starting dates for classes, and how to improve on your nutrition. BE THERE!

Zac

2008-03-01T15:58:00.000-08:00

We named this workout after our little friend that ROCKED IT! 10 rounds for time:10 burpees, 5 tire flips, run 30 yards. If you could put his heart in some athletes...WOW!

Another Great Day!!

2008-03-01T15:45:00.000-08:00

GREAT JOB EVERYONE!

HEART...Do you have it?

2008-03-01T15:39:00.000-08:00

Eyes On The Horizon.

2008-02-13T10:40:00.000-08:00

The reason people fail is because they give up what they want most for what they want right now. I grew up playing every sport you can imagine. I have taken my training from those sports and applied them to my life. One of those sports was of course, football. In life I always think back to football, and what I like to call "The fourth quater mentallity." In life just like football, there are times when it seems you dont have the strength to see straight. That is when the fourth quater mentallity clicks in! You are tired, and you are hurting, and you dont want to go on... Fourth quater baby!! The game is on the line, and there are a few seconds on the clock, do you give up? NO! You go on and win the game. Everyone has goals in life. To reach that dream, and that goal you have to fight for it. So when you feel tired in life, and you're hurting, keep your eyes on the horizon.Philippians 4:13

Just Another Saturday

2008-02-02T16:17:00.001-08:00

This is what I love about crossfit!! I couldn't make it to the gym today so... Let's get creative!

WOD:Run 2 miles

50 pull-ups

50 burpees

100 yard tire flip

50 knees to elbows.

IT ROCKED!!!

STEP IT UP!

2008-02-02T14:30:00.000-08:00

Feb. 2nd WOD:
10 rounds for time:
10 sumo high pulls
10 lunges, 10 steps
10 burpees
Sprint 30 yards.
EVERYONE DID GREAT!

Determination!!

2008-02-02T14:06:00.000-08:00

All we ask that you bring to our workouts is... Determination! When you focus with all of your being on the task at hand, there is nothing you can't do!!

BETTER, FASTER, STRONGER!

2008-02-02T13:03:00.000-08:00

Head up, eyes foward... Crossfit Central LBK's second free workout was a great success! Our fit community is growing. Thank you to all who participated. We look foward to the future.