Andy Lewis

Tuesday's Workout

2010-04-20T21:37:00.000-05:00

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

2010-04-19T23:41:00.002-05:00

Warm-up:
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

PATIENCE

2010-04-13T16:56:00.001-05:00

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

2010-01-25T16:16:00.004-06:00

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

2010-01-18T17:30:00.003-06:00

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?

2009-12-29T16:49:00.003-06:00

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...

2009-08-29T13:00:00.002-05:00

8/29

Overhead Squat

3-3-3-3-3

185-205-215-235-235
could do more, ended up tweaking left shoulder so i will hold off on training OHS for a bit

8/28

Overhead Squat

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

8/27

"nate"
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

8/26

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

completed in 20:23

8/25

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

time: 12:02

8/24

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

8/23

Hang Power Cleans
1-1-1-1-1-1-1

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

8/21

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

8/20

Full Squat Clean

1RM

225/255/275/290!!

Without Further Ado...

2009-08-18T09:08:00.001-05:00

Thanks to Thad for lighting a fire under my ass about this. I know I'm horrible about writing on this blasted website but i guess it's time to stop procrastinating and help everybody out.

So a few nuggets in no particular order:

1. So you like nuts? Do not eat peanuts because they have atherogenic properties. Don't know what atherosclerosis is? Look it up. Do not eat cashews because they come from the same family as peanuts. When eating nuts eat those that are lower in the ratio of omega 6:omega 3. Although you are allowed to eat all other nuts, the types with the best ratio are: walnuts, macadamia nuts, pecans and pine nuts.

2. Grains have anti nutrients? What? I thought they were good for you?! Not only did paleolithic era "humans" not eat grains, but they had no knowledge of how to process them either. Key word here process = BAD! In nature, grains have defensive mechanisms to keep predators from eating them. Hint, we are the predators among other creepy crawlies. Below is a little background on the grain.

* 3 things make up a grain
o Bran-outer portion that contains vitamins and nutrients. Has anti nutrients and is gut-irritating
o Kernel-where you get the caloric content, ex white rice
o Germ-plant embryo, fairly dense with fatty acids

* Grains are a reproductive source, so they have many control mechanisms to prevent predation and abnormal germination
o Main anti nutrient is Phytic acid (basic name is phytates)
o Another anti nutrient is gluten which is a protein (called lectins) attack micro villi in intestine leading to diminished absorption of fats, minerals and many vitamins
o Dairy also has high concentrations of grain lectins, while dairy from grass-fed dairy shows little or none

3. Dairy? But i need my calcium!? WTF mate... "Dairy products are one of the greatest sources of artery-clogging saturated fats in the American diet, and cheeses produce the highest acidic loads of any foods." Dairy lowers the pH of your blood. For you non-science people that means that your blood is more acidic. What does this do? Acidity in blood, among other things causes you to recover more slowly. So much for that perfect post-workout meal, witht he mst perfect timing after that perfect workout huh? Your blood wants to be more basic (higher pH, around 7) so what does the body do to get rid of this acid floating around your circulatory system? First off, calium is sluffed off from your bones so that it can make your blood pH more basic. Osteoporosis anyone? Sounds fun! Of course this process (Osteoporosis) may take many decades but, it can affect you down the road. Another way the body rids itself of acid is by breaking down muscle fibers to help decrease the acidic balance. Dang, so im not only losing bone mineral mass but im also losing the awesome muscle i gained while doing my crossfit workouts? Technically, you are pissing everything away. All this calcium that is sluffed off is leaving your body through urination. Do yourself a favor, eat alkaline foods (foods that have a net basic reaction in the blood) Vegetables and fruits are the keys to success in this instance.

4. Calcium, AGAIN?! I know im beating a dead horse by now, but in the case you forgot calcium is important for bone mineral health and many other physiological reasons. So how do you get calcium if you are not eating dairy? Eat more vegetables and fruits to take place of dairy/grains! Wow, that was easy!

5. So im confused on how much im supposed to eat because i hear both the information about Barry Spears' Zone and Cordain's Paleo diet at the same time! I'll break this one down barney-style because most people seem like they have lost more than a few brain cells recently. If you are 100% Paleo Diet or that is your intention, that amount you eat at meals is the amount necessary to make you feel satisfied. What does satisfied mean? It's when your tummy says that you really don't need anything else to eat. This does NOT mean that you stuff your face until your are in pain, that is satisfied exaggerated to the extent of hyperbole. Chill out, eat slow, chew each bite until it is broken down, and do not inhale (even President Clinton said this, so it must be true!). If you are looking at tweaking your performance while on the Paleo diet, then this is where you may want to start including the Zone blocks into your dining experiences. This is where people get confused because they often hear blocks synonymous with paleo. Timing, nutient density, grams, blocks, supplements, phase 1-5, recovery, muscle fatigue, fats, carbohydrates (low and high glycemic load/index), and proteins among many others are all key words that are possible avenues of approach when thinking of tweaking your performance. It can get highly technical so i'll leave that out for now.

Paleo Anyone?!

2009-07-27T13:34:00.002-05:00

I'm reading The Paleo Diet for Athletes by Dr. Cordain and Joe Friel for the third time in a year. I figured most people have questions pertaining to the paleo diet so i will post important nuggets of information that i can gleen from the book specifically pertaining to new and advanced paleo dieters. So check back regularly.

"Don't Blame The Sauce Bernaise..."

2009-06-20T14:56:00.002-05:00

Yes, the title of this blog refers to a Hollandaise sauce but it is much more than that. It is a metaphor explaining the events that happen around you or I. This doesn't have anything to do with the obvious, but more so the subtle things; like how you explain the complexity of how your successes and failures occur in your life. Call it luck, call it superiority to others around you, call it an unfortunate malady, call it sweat on the bar, or call it bullshit. Really you can explain anything and everything away every time, but the problem with chalking everything up to excuses is the nagging feeling it leaves you in your future endeavors leading to future failures.

Psychological research demonstrates that we have a strong inclination to label whatever stands out as the most memorable event as being the cause of things, whether good or bad. This "sauce bernaise" effect affects your future performance.

When you fail, seek success again and again. This can be attributed to persistence or "getting back on the horse." To keep the metaphors rolling, "when life gives you lemons make lemonade." Therefore, instead of harboring ill feelings toward "unfortunate circumstances" that affect you negatively; learn, improvise, and overcome.

The history behind this post is many of the "unfortunate circumstances" that have happened to me. I can list in order these "circumstances" that currently affect my focus that i actually lose sleep over. During the Regional qualifier in the second workout i blame my slower time on the fact that the competition was put on pause for a few hours due to a thunderstorm. This led to my downfall by mitigating the meticulous timing and nutrition plan i planned for an incomprehensible recovery following the 1st workout and leading into the 2nd. Since then i make excuses saying that always my second workout in a series of 3 is my weakest. Blaming the "sauce bernaise" in this way i unknowingly sabotaged my last chance qualifier workouts. I turned off the switch in the 2nd workout AGAIN, and not only blame it on always performing bad on any second workout also because i had the flu a few days previously and was not feeling 100%. I wasted away that chance to go to the games. Today, i recorded a time more than 3 minutes slower than 6 weeks ago on the Spartan workout. I cannot count the innumerable excuses i have made up for it. Lack of energy because of not eating enough during a 6 hour waiting period, a nagging shoulder injury, starting off too fast, a self-defeatist attitude halfway through (this i have been harboring since the regional qualifier AND the last chance qualifier, thanks 2nd workout), or even something as stupid as feeling intimidated by the awesome athletes and CrossFit family struggling right next to me.

So really what is the problem here? Not to be egotistical but the problem is me, myself, and I. I am done making excuses, what is done is done and the only thing i can do to drown out the "sauce bernaise" is to develop a strategy to focus my intentions and dreams on what is right in front of me. The building blocks, the status quo-3 on and 1 off, nutrition, positive influences, new founded focus, and maybe even a little bit of luck. With the tools of success within my grasp i will try my damnedest, i will succeed, and if my best is not enough i will pick up the pieces, formulate a plan, and try again. Why am i willing to take the metaphorical punches of Evander Holyfield and keep standing up even though i am black and blue with bruises? Because I AM AND WILL BE THE BEST!

Life is complex..

2009-05-27T22:53:00.003-05:00

The past weekend my grandmother passed away after struggling with Alzheimer's for only two and a half years. This shocking event made me rethink my outlook on life. I have always been optimistic about life, but i realized my laissez-faire approach was not the best way to conquer the goals i have set nor does it help my motivation. I will now take a more serious look at the direction my life is going and create change that is only positive and will spur productivity.

Rest in peace Nancy Campbell, 76 years old. Wife of Sonny Campbell (57 years), Mother of 4, Grandmother of 7, and Great grandmother of 5.

We are a FAMILY!

2009-04-13T16:42:00.003-05:00

CrossFit Central In the Austin Statesman!

2009-04-13T16:36:00.003-05:00

http://www.austin360.com/recreation/content/recreation/stories/2009/04/0413fitcity.html

A writer for the Austin American Statesman has written an article about CrossFit Central! Make sure you go read it! We are a constantly evolving culture of fitness and diet enthusiasts and the revolution is spreading!

Metabolic Machine?!

2009-04-13T16:22:00.004-05:00

After judging for the CrossFit Central Fittest Games i realized that there is one aspect of fitness many CrossFitters avoid. Running/metabolic conditioning. Although i am not an advocate of running LSD (long slow distance), i am an advocate of balls-to-the-wall running. I deem this balls-to-the-wall because when running i flirt with my lactate threshold the whole time. What does this mean physiologically? Well, as many people know lactate acid is produced during exercise during the glycotic cycle. Lactic acid has received a bad rap during the years as a reason for muscle fatigue. This perception is WRONG! Lactic acid during intense exercise is processed and converted to fuel and help keep the muscles going. So how can i use this knowledge to become a metabolic machine? Easy! By consistently and arduously pushing my lactic acid limits i can help increase my lactate threshold level thereby increasing the amount of energy for my muscles and allowing for a more efficient use of energy in my body.

So what is the missing link in many CrossFitter's training? Metabolic training. 3-4 times a week i perform time trials at 2, 3, and 4 miles randomly. By attempting this endeavor i hope to increase my VO2max, lactate threshold and win the CrossFit SouthWest Regional Qualifiers! Watch out competitors, you are about to observe the fittest man alive!

Crazy Weekend...

2009-03-30T08:24:00.003-05:00

This weekend the Coaches of CrossFit Central and I attempted a test run CrossFit Games for the Regional Qualifiers. Everybody showed up and poured their heart and soul into the rigorous workouts and showed amazing potential. I'm absolutely pumped to see everybody destroy the competition at the qualifiers. Why you may ask? It's because CrossFit Central has the largest amount of elite level coaches who are willing to push their limits and have the competitive tenacity to do get what they want. I feel blessed to be working with such a dedicated crew of Coaches! That being said i'll go through the workout's last Saturday. I can't remember my times exactly but they should be close..

WOD #1-
Complete the following for time:
-10 power clean and jerks (M:185#/W:135#)
-Row 200m
-8 power clean and jerks
-Row 300m
-6 power clean and jerks
-Row 400m
-4 power clean and jerks
-Row 200m
-2 power clean and jerks
Time: 10:25

Complete seven rounds for time of:
-7 snatches (M:95#/W:65#)
-4 muscle-ups
-200m run
To be rx'd, snatches must be caught in a full squat. No power
snatching and then overhead squating.
Time: 16:28?

WOD #3-
Complete five rounds for time of:
-Run 400m
-Row 500m
Time: 18:40

Sunday i ran in the Capitol of Texas 10k, where i averaged 6:30 min/mile pace until mile 4, when my ITB and calves tightened up and i slowed my average pace to 7:00 min/mile overall at the end of the 6.2 miles. It was an awesome run with a large amount of hills and tons of people. So many in fact, that i hadn't stopped dodging people every few steps until around the 2 mile marker, which obviously slows you down a bit. Time 43:24

This Week's Training at a Glance

2009-03-20T11:25:00.002-05:00

Sunday March 15th

JT
21-15-9
HSPU's
Ring Dips
Push-ups

11:07 - not my fastest but not bad either should be around 9 minutes.

21-15-9
K2E

Monday March 16th

CFC Indoor WOD
10,9,8,7,6,5,4,3,2,1

95 lb Thrusters
Burpees
Knees to Elbows

*timer stopped prematurely around 3 minutes on this one.

Tuesday March 17th

Partial Murph

1 mile run 6:02
50 pull ups
100 pushups
150 squats
1 mile run 6:11

Total: 18:43

Wednesday March 18th

Split Jerks
1-1-1-1-1

195-205-225-245-250-255(f)

My technique is not the best when jerking, but i have seen a 25 lb improvement in 2 weeks, my goal before i hit my potential is 275lbs.

Thursday March 19th

10 rounds
3 weighted pull-ups, 45lb dumbell
5 strict pull-ups, body weight
7 kipping pull-ups

Sets/round:1/1/1/1/1/2/2/2/2/3 = 16 total sets in 26:45

*Afterward
3 rounds
5 box jumps 50"
5 burpees
1:27

CrossFit Central Fittest Games

2009-03-09T12:39:00.004-05:00

I just wanted to congratulate Kris Kepler and all the other Fittest Games participants for a job well done at the Games. Everybody pushed their abilities to the limit and i believe that many people gained some much needed experience before taking on the Southwest Regional Qualifiers in about 7 weeks!

Fitness...

2009-02-24T21:29:00.004-06:00

I often get asked by my friends "how can i get as in-shape or as built as you Andy?" Often times when i am asked this question i tend to overload my friends with the intricate details of my workout programming and what CrossFit is, all the while confusing and intimidating my hopeful convert. Today i was pondering my usual answer and i realized that it is right in front of me! That's right, my I Am CrossFit Shirt! If you are not familiar with Coach Glassman's definition of fitness then you will be soon. This is literaly the most simplified version of what the coaches at CrossFit Central and I do, with the only caveat is the intensity and motivation we bring to our workouts which can only be individual dependent. So here it is, fitness in 100 words or less:

Eat meats 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, squat clean, presses, clean and jerk, 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.

Seems so easy right? Wrong...I suggest if you are wanting to make a lifestyle change or even a casual shift in your workout paradigm you need an accountability buddy. It may sound funny or even ridiculous but honestly, hardship is easier spread-loaded across a multitude of people. Now that i work with the awesome coaches up at CrossFit Central i use them as my own form of accountable checks and balances(whether they know it or not). For example, when i am in a workout slump/slacking i can see a determined coach at anytime of the day up at Central and I autmatically want to have their determination, their motivation, and their willingness to be the best. Soon after, this temporary jealousy is quickly erased after i slay a new and grueling workout of the day. I challange you to try to start some kind of fitness pogram if you are not on one already. March classes are starting soon up at CrossFit Central and i suggest you sign up to see a positive change in your life. www.CrossFitCentral.com Also to help us coaches out, i have an added challenge for you. CrossFit Central coaches are gearing up for the Sport of Fitness, CrossFit! The Regional Qualifiers are May 2nd-3rd in at GSX in Fort Worth and then the CrossFit Games are in the beginning of July in Aromas, California. Because of this we are starting to diet more strictly, hit up the WODs with more furiousity than a f-5 tornado, and depend on our CrossFit family and community to give us the motivation to get through it all! I challenge you to give encouragement to a hard working coach when you see one. Even we need a little motivation and good faith every now and then!

Handstand Pushups Anyone?

2009-02-14T13:40:00.005-06:00

My next goal...10 handstand push-ups on parallett bars in 1 month (i'm currently at 5). Everybody needs goals to take their training to the next level. But the goals and benchmarks you make must be feasible and functional. I know after reading the CrossFit Journal that you should not just train for one event and in the journals case, the benchmark workout Fran. My fitness goals are important to me not only from a physical standpoint but also from a psychological standpoint. I make many short term (1-3 month) goals so that my mental capacities keep from wearing down and burning out. There is nothing worse than picking a goal and not acheiving it in the time you allotted yourself. Therefore be responsible, know your limitations and abilities and work on your weaknesses with short term goals so that you constantly see results and work on your strenghts with long term goals. Goal setting is spurred on by a psychological need to succeed but you must not let your ego get in the way so that all you do is see yourself fail. The point of setting goals in CrossFit is to increase your work output across broad modal domains. So focusing on specific talents will only railroad you in the long run; you must be a functional machine and work on all aspects (10 standard fitness domains) of CrossFit to become a well-rounded and talented generalist.

The Beginning...

2009-02-10T22:55:00.002-06:00

Considering this is my first attempt at a blog, I figured it necessary to talk a little about myself so that everybody gets to know Andy, not just the stone wall faced, motivating trainer Andy. I’m originally from Richardson a suburb of Dallas, and I graduated from high school in 2006. Afterward, I came to the University of Texas in Austin. I am currently a junior and majoring in Kinesiology with a minor in Business. I am also in the Marine Corps, and upon graduation I will commission as a 2nd Lieutenant. I am looking forward to the adventures I will face in the Marine Corps but I am not looking to make the Marine Corps my profession. I would like to go back to school and get a masters and PhD in exercise physiology. Honestly nothing excites me more than learning about the complexities of the human body in motion. In the future I hope to utilize my knowledge of exercise physiology as either a professor or for proving the legitimacy of CrossFit.
This brings me to my next topic fitness. Since a young age I have been active in football, baseball, soccer, and basketball. I played football primarily throughout high school, pole vaulted during track season and I power lifted during the summer and off-season. I have competed in triathlons both Olympic distance and sprint distance, long distance running (5k, 10k, and 20k), and a few road bike races. I have been Crossfitting since June 2007 and I have never looked back. Starting in September 2008, I was the intern at CrossFit Central and starting at the end of January I was brought on as an assistant coach at CrossFit Central. My goals are to become a head trainer of both CrossFit indoor and boot camps here at CrossFit Central.
My goals of this blog are to give you insight on my training regimen, my thoughts on CrossFit and fitness in general, and to highlight my experiences as a coach at CrossFit Central. So make sure you tune in regularly because I plan on making this blog very insightful.