Tuesday's Workout

Posted by Andy Lewis on Tuesday, April 20, 2010

Practiced paralette and floor 18 inch wide grip hspu's

10 minutes of power cleans, 1 at each 30 sec.
@ 225lbs

10 Rounds
3 Back squat @ 315
5 Dual KB swings, 1.5 pood each
7 push-ups
approx. 15 minutes

Monday's Workout

Posted by Andy Lewis on Monday, April 19, 2010

300m Row
100 DU's
500m Row @ 1:33

Hang Cleans 1-1-1
Warm-up sets: 45, 135, 155, 185, 205, 225
Work sets: 245, 265, 275

OHS 2 x 10 reps @ 185
Ring plyometric push-ups x 25
Close HSPU's (hand placement less than 25")on 6" stack of 25lb plates x 20

3 rounds:
50 air squats
75 du's
10 strict pull-ups
Time: 8 something.. Shoulders wasted


Posted by Andy Lewis on Tuesday, April 13, 2010

Earlier today I spoke to Jeremy Thiel and he called me out on two separate facets of my life. One, I have completely neglected my CrossFit blog. I plan to rectify this situation by updating more often considering the increased fervor created by the impending CrossFit Games. Two, Jeremy enlightened me with his infinite wisdom that my problem in preparing for the Games is that I have very little patience.

With that being said, I have decided that I rush too many aspects of my life. Education, adulthood and CrossFit are all subjects of my life that I have little patience for. At barely 22 year old I have my whole life ahead of me and there is no reason to rush my development. The topic of CrossFit has not left my mind for the 2 years and 9 months immersed my life in it. Last year all I wanted to do is make the Games on and individual ticket. Missing the cut by a few seconds at the regional last year only increased my persistence towards my goal to be one of the new generation hot shot CrossFitters. Today, Jeremy Thiel clarified my thoughts; I have little patience. Recently, I came to the conclusion that the best CrossFitters have invested their time in CrossFit before aking it to the top.

I have Games quality strength, speed and mental capacity. The piece of the puzzle missing is the time invested. So what’s my plan? Continue on the track that I am on, but have the patience to let the necessities of the CrossFit elite come to me in due time.

The China Study and it's Considerable Amount of B.S. ergo Paleo Diet is Best

Posted by Andy Lewis on Monday, January 25, 2010

Disclaimer: these thoughts are created by me, myself, and i. If you choose to follow my fragmented yet concrete reasoning please do so at your own risk. p.s. check out the Paleo diet by Dr. Loren Crodain, it's the best thing since sliced bread...errr, well the idea of slicing and the ease of its use is, not necessarily the whole processed grain part. That's a no-no.

So i've been reading the China Study by: T. Campbell and his son Thomas Campbell. Why would i read a book about vegetarianism when i am a larger carnivore than a T-Rex? The reason is to gain knowledge surrounding the purported claims that vegetarianism and vegan lifestyles are the correct way to live. The statement "keep your friends close but your enemies closer" seems to fit in a seamless fashion here. Vegetarianism is "correct" some might say.. Whether or not you eat meat, shellfish, fish, eggs or milk products based on the principle of saving or not harming an animal is not my problem. You are justified to believe in what you want. But are the lifestyle's inherent deficiencies healthy? And with such a "healthy" diet can you reach your fitness and/or performance goals? My answer is undeniably and justifiably NO!

First off, Dr. Campbell's repeated claim for about 60 pages and then scattered throughout the book for another 250 pages or so is that Alfatoxin and a 20% protein diet causes a significant increase in the chances of liver cancer; while a diet of 5% protein significantly lowers the chance for liver cancer. Most Americans definitely eat a surplus of animal protein plus the protein for vegetable sources. So i can make the easy assumption that most Americans on average eat at least 20% protein everyday.

I cannot lie about Dr. Campbell's findings and scientific process as the lab results are undeniably true concerning mice being used as test subjects. Unfortunately, the study of human dietary consumption versus the incidence of liver cancer across many third world countries (African countries) is quite true as well. This is because of their abnormally enormous consumption of peanut-containing products. Peanuts tend to have a high degree of contamination by Alfatoxin which is a fungus.

So yes Dr. Campbell is correct in some lab-verified tests. Further more, Dr. Campbell claims that considering most of western society eats a diet very high in protein, and when compounded with Alfatoxin ingestion from sources such as grains and peanuts we have a higher chance of contracting carcinoma of the liver. In a nutshell that is why Dr. Campbell says that a vegetarian diet is best. Less animal protein, therefore less LDL cholesterol and other health problems it MAY cause leads to a diminished chance of liver cancer because the fungus Alfatoxin does not get the chance to use protein and "other" health problems caused by protein as an accelerate for carcinoma.

After further inquiry and a search on Google.com that took approximately .20 seconds i found my answers on Wikipedia.com.

Aflatoxins are naturally occurring Mycotoxins that are produced by many species of Aspergillus, a fungus, most notably Aspergillus flavus and Aspergillus parasiticus. Aflatoxins are toxic and among the most carcinogenic substances known."

"Aflatoxin-producing members of Aspergillus are common and widespread in nature. They can colonize and contaminate grain before harvest or during storage. Host crops are particularly susceptible to infection by Aspergillus following prolonged exposure to a high humidity environment or damage from stressful conditions such as drought, a condition which lowers the barrier to entry.

The native habitat of Aspergillus is in soil, decaying vegetation, hay, and grains undergoing microbiological deterioration and it invades all types of organic substrates whenever conditions are favorable for its growth. Favorable conditions include high moisture content (at least 7%) and high temperature.

Crops which are frequently affected include cereals (maize, sorghum, pearl millet, rice, wheat), oilseeds (peanut, soybean, sunflower, cotton), spices (chile peppers, black pepper, coriander, turmeric, ginger), and tree nuts (almond, pistachio, walnut, coconut, brazil nut).

The toxin can also be found in the milk of animals which are fed contaminated feed."

Sorry for the cut and paste, but it really saves me time as well as helping others who want a quick and nearly-certifiable answer (Wikipedia is the most referred-to site when looking for legitimate answers). So the Paleo diet huh? Why is that important? It is important because eating the way cavemen and women ate hundreds of thousands of years ago diminishes the amount of cereals, processed foods, grains, certain starches, most legumes, and certain nuts (e.g. peanuts are also a leading cause atherosclerosis of blood vessels because of its fat concentration! Maybe peanuts are the sole cause for cancer?! Just joking guys and gals, it is correlated to causing cancer. But you must remember that correlation doesn't always lead to causation). Isn't it fun to poke holes in science?!

Anyways, following the Paleo diet decreases or outright diminishes all suspect foods containing Alfatoxin inherently. Therefore animal protein is still healthy for the diet even at the 30% mark that the Paleo diet suggests because we have cut out the leading causes of Alfatoxins. So in conclusion, eat lean meats, healthy fats/oils (rich in mono- more so than poly-unsaturated fats, more omega-3's than -6's, and saturated fat is not necessarily a killer in moderation), nuts, eat your weight in vegetables, and eat fresh fruits. Refrain from eating grains, processed foods, most legumes, peanuts, cashews, and unhealthy oils. All this equals a healthy and enjoyable life. Plus you look better naked! End tirade.

Fitness Based Bootcamp

Posted by Andy Lewis on Monday, January 18, 2010

As a bootcamp Coach working for CrossFit Central, we have one thing in mind. Which is, reaching your fitness goals. No matter whether your goals include weight gain/loss, fat percentage loss, strength, anaerobic/aerobic goals or just to look good naked we can do it for you. Give us a chance to help you near your genetic potential. We are here to help make your dreams come true (within reason of course!).

Look around at all the other bootcamps in Austin, Texas. What do you see? You see bootcamps where the primary focus is fun or socializing/networking. Here at CrossFit Central's bootcamps we bring you results. Yes you will sweat. Yes you will be sore. Yes you will work your tail off. But the main reason smart people come to bootcamps lead by Coaches from CrossFit Central is because you will get results. Let me help you see the light. Let me motivate you to become an inspiration in other people's minds. Let me lead you to the fitness goals you want. I will personally curtail to your fitness and nutrition needs. All you have to do is ask.

Bootcamp @
6:30-7:30 am on Monday, Wednesday, and Friday @ Deep Eddy

want more information about the services we can give you? Call 972 978 7225; Email andrewscottlewis@gmail.com; or go to CrossFitCentral.com

Do Your Inner Qualties Cultivate Outer Results?

Posted by Andy Lewis on Tuesday, December 29, 2009

Everyone wants that amazing success story. Everywhere around us we see ordinary people doing extraordinary things. Often times you look at people with jealousy who have changed their lives for the better because they are now slimmer, fitter, healthier, more muscular, and look good naked right? What's keeping you from having the same results? Well it's most definitely the Big Mac in your right hand and the remote in the other, but the primary reason is your own dedication to something that is bigger than you. Leading a fit and healthy lifestyle often pressures other people to do the same thing. Birds of a feather flock together, right? Living with a zeal to make yourself more fit will bring to light other people's abilities and dreams to do the same thing.

So how do you do it?
1. Goal orientation: You need to know where you want to go and outline smaller tangible goals on the way to help you arrive at your overall goal.
2. Self-discipline: Laziness will only propagate more laziness. So get off your ass and do something about changing your situation. In the end, it's self-discipline to do the work required that separates the dreamers from achievers. So put on a good attitude and make some moves in your life that will further motivate you towards your goal.
3. Basic satisfaction: Life is quite like an elevator with its constant ups and downs. What you need to strive for is to hit a rhythm of ups. Consistent forward progress is the only way you can get anywhere. Dissatisfaction creates the restlessness that destroys the focus needed to achieve your dreams as well as acting like a type of constant stress that erodes your will to succeed. You need to be satisfied with where your life is going in general before you can really focus on changing anything about yourself.

Recent Training Log...

Posted by Andy Lewis on Saturday, August 29, 2009


Overhead Squat


could do more, ended up tweaking left shoulder so i will hold off on training OHS for a bit


Overhead Squat

wasn't happy with my performance on 3-3-3-3-3 so i will try again tomorrow.


AMRAP 20 minutes

2 Muscle ups
4 Hand Stand Pushups
8 KB Swings at 2 pood

Only did 14 minutes because i had a class to teach, i completed 12 rounds unbroken RX'd. Easy Workout! Projected 17 rounds in 20 minutes


3 mile run with 32 pound weight vest on hilly/concrete terrain

completed in 20:23


CrossFit Central WOD
3 rounds for time:
500m row
21 KB swing @ 1.5 pood
12 burpee box jumps

time: 12:02


rest day..or so i thought
3 rounds in 8:45 minutes in 102 degree weather on asphalt

185 lb Overhead walk for 75 feet
15 pushups on parallettes
185 lb Overhead walk for 75 feet
15 B 2 pood swings


Hang Power Cleans

185-205-225-235-245-255(f)-255(PR!)-265(PR!)-275(f) will get 275 next week sometime


21 Front squats/GHD
18 Front squats/GHD
15 Front squats/GHD
12 Front squats/GHD
9 Front squats/GHD
6 Front squats/GHD
3 Front squats/GHD

At 185lbs, Time:16:48


Full Squat Clean



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