Light Up The Darkness

I recently got a new tattoo on my forearm, that encapsulates what I feel I've been put on this earth to do. "Light Up The Darkness." This is what the tattoo reads, and that is my mission. There is so much darkness in this world, and life. If I can make someone smile, feel love, laugh, feel accomplished...I am doing what I was put on this earth to do. "Starbucks Dancer" coming soon....One Love

Do you have what it takes?

I am so blessed that Crossfit found me!

Leave Nothing!!

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!

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...

Make Your Future...

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

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...

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

Do Your Impossible...

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!

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!!

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?

PAY ATTENTION:)Thanks Zach T.

Better, Faster, Stonger...

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!!

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!

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!

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?

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...

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!

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!

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.