For The Love Of It

New WOD's New Body

2012-01-04T07:26:00.000-08:00

The past couple months my workout regime has changed dramatically. I went from Oly lifting and strength workouts about 3-4x a week, with WOD's about 5-6x a week. I would have to say I was feeling strong, I was feeling fast with light to medium weights, and my WOD times where pretty good. My weakness at the time was longer WOD's 30 mins and longer, also my run times where not that good.
Now my WODs are more like task. I have been following one of the programs from Military Athlete, a ruck march focused program. Some days there are 5 sessions and each session is like a WOD, most the time the are not for time. Some of the sessions are a 1 to 2 hour ruck march. (For y'all that do not know what a ruck march is, it is a light run/ fast walk with a pack on your back and boots on your feet.) Its a good time. I nother good work out I have done is:
30 mins hard pace
3 min jog
20 mins hard pace
2 min jog
10 mins hard pace

Now I'm feeling faster on my run's, my road marches feel good. I am not feeling strong and even my body weight stuff does'nt feel to great. I did "Kelly" a couple days ago 400 M run 30 box jumps 30 wall balls 5x, I have not had that much intensity in a workout for a while. I was sore for 2 days.
It is a little frustrating, then I think about my goal and I just keep moving forward. It will all be worth it.

Work Load For The Past Week

2011-11-13T08:12:00.000-08:00

For the past few weeks I have change my work out routine, I have been focused on longer WODs, running, and rucking. This past week I started following SealFit, I have always heard of it and watched the videos on CrossFit.com. Let me just say some of the days are crazy, a big work load. So this past week I did 2 full days of SealFit, and still ran and rucked. Then Friday was"Murph" on CF.com so of course I had to do it, 39:19 with vest. Was not my best, the first mile was slow, I kept moving through the pull ups, push ups, and squats. The 2nd mile felt a lot better.
I have been having a lot of pain on the top part of my right foot. So I talked to Matt Arnold (Airrosti) about it and he was telling me to roll out my Tibialis Anterior, it has helped out a lot but still bugging. So now I am taking a couple days off from the pounding of my feet, roll it and ice it.
I have enjoyed this past weeks of long WOD's, I'm not going to lie I do miss the 5-8 min metcons. But that is no longer in my life right now.

On another note, we are working on Levels for the box. Not Leveled classes but a test out. We are using some of the bench marks From Crossfit. The game plan is a quarterly test out of skills and on some levels there are WOD's. I am pumped about this, because I feel like people get stuck in their everyday life and in their workouts. If we can give them something to shoot for, it will help keep them motivated and striving for more. Charlie and I are working through the details and will be putting out more info soon.

The WOD for today is coming off of Sealfit.com,
1 Mile Run
50 Burpees
2000 M Row
50 Burpees
1 Mile Run
with 20lb vest

Can't wait.

Coaches WOD

2011-10-22T14:04:00.000-07:00

The WOD was:

1000 M Run (40lb/30lb vest)
10 Deadlifts (315/205)
Sled Push
10 Push Jerks (185/115)
30 Sit Ups
3rds For Time
Most wear vest during Run, Deadlifts, and Sled Push

It was a good WOD, the deadlifts where rough after the run and the Push Jerks where more of a push press, you just had to man up so you did not have to rack it after 2 reps. The first round I did 3,3,2,2,. Then round 2 and 3 I did 5 and 5. My goal was not to slow down on the run and keep a good pace for all the 3 rounds. On the sled we pushed from the top bar for two rounds and low bar for one round. All and all it was a good WOD.

Kris
Charlie
Shelby
Vic
Katie
Andrew
Ashley

Blue Cure Foundation

2011-10-19T18:25:00.000-07:00

I was introduced to Gabe Canales yesterday by Sofie Van Der Dys. I was inspired by his story and what he has gone through in the last two years. As he talked about Blue Cure I was truly inspired. For y'all that have never heard of the Blue Cure Foundation’s their mission is to save lives through raising awareness of prostate cancer among all adult men. Gabe was diagnosed with prostate cancer when he was 35, and now he has committed to raise awarness on prostate cancer. This hit home with me, my mom's grandfather died because of it, her cousin was diagnosed with it, and my uncle is fighting with it now. I did a little research and found this:

Other than skin cancer, prostate cancer is the most common cancer in American men. The latest American Cancer Society estimates for prostate cancer in the United States are for 2011:

About 240,890 new cases of prostate cancer will be diagnosed
About 33,720 men will die of prostate cancer

About 1 man in 6 will be diagnosed with prostate cancer during his lifetime. More than 2 million men in the United States who have been diagnosed with prostate cancer at some point are still alive today.

Prostate cancer is the second leading cause of cancer death in American men, behind only lung cancer. About 1 man in 36 will die of prostate cancer.

Last Medical Review: 11/22/2010
Last Revised: 10/12/2011
from cancer.org

Here is Gabe Canales

I was diagnosed with prostate cancer this year at age 35. I thought it was supposed to be an older man's cancer. That's all I knew of this disease -- and that's part of the problem.

This year in America, over 32,000 fathers, husbands, brothers, sons and friends of all ages will lose their battle with prostate cancer. And the National Cancer Institute says 217,230 new cases will be diagnosed.

Prostate cancer is real, and all men -- of all ages and ethnic groups -- need to know about it.
I knew almost nothing upon hearing the words "You have cancer," then went through disbelief, sadness, depression and many questions. After all, I hadn't had any symptoms, and it was only during a checkup when a box was accidentally checked for a PSA (Prostate-Specific Antigen) test that I learned of the abnormality.

I knew nothing about the function of the prostate, much less prostate cancer. I didn't know whether it could kill me -- it can -- how to treat it -- we can, in many ways -- and what it meant. Surprisingly -- or perhaps not surprisingly -- few of my friends in their mid-20s to mid-40s knew much about prostate cancer either.

Men under 50 aren't urged to have annual prostate exams, and there's debate on how old they should be before such cancer screenings. I often hear 40 for African Americans and 50 for all others.

The National Cancer Institute defines prostate cancer as a "cancer that forms in tissues of the prostate (a gland in the male reproductive system found below the bladder and in front of the rectum)." Many older men get this cancer, but it's slow-moving for them and they often die from other causes before prostate cancer takes them.

In my case, the cancer was caught early, which is good. But treatment options can be tough. So far I've been told either to remove my prostate now or go under a program of "active surveillance" or "watchful waiting" and remove it later. I've been encouraged by many survivors and those who have lost loved ones to remove it before it metastasizes. But that's the last thing I want to do.

I'm still reeling from the biopsy, which was awful. I was awake and given a local anesthetic but the pain was unbearable, with needles poking my prostate through my rectum to take 12 pieces from the prostate. Post-biopsy, there was blood in my urine and stool. I was disturbed for weeks to see bright red streams of blood shoot out of me. So you can imagine my fear of the effects of having my prostate removed, especially when you add the risks of incontinence and impotence.

Perhaps it's my avoidance of enduring another biopsy or having my prostate removed that has me more interested in alternative methods at this time. As a result, I've met with great doctors in Houston and in New York City.

At New York Columbia-Presbyterian I recently met Dr. Aaron Katz, Professor of Clinical Urology at Columbia University College of Physicians and Surgeons and Founder and Director of the Center for Holistic Urology. He and his team conduct clinical trials which investigate the role of natural therapies within urology. He believes in traditional medicine but practices an integrative approach: allopathic and holistic.

Perplexed by having prostate cancer at such a young age, I asked Dr. Katz point-blank: Are all the hormones, antibiotics, pesticides, herbicides and fungicides in our foods contributing to rising cancer rates? His answer was an emphatic "Yes."

Another doctor told me to remove stress factors in my life. Said stress also can spur cancer.
Thus, I've radically changed my lifestyle. I eat five small meals a day, three of which are vegetarian. I eat mostly organic, and nothing fried. My main source of protein is usually a fatty fish like salmon, and I'm on a regimen of high-grade supplements of herbs, mushrooms and antioxidants. I also make a point to sleep more than the four to five hours I used to sleep, and I've slowed down.

Any results? Yes. In 12 weeks my PSA has decreased. I'll have another PSA at the end of this quarter and then the next. The doctors and I hope to see my PSA continue to drop. But this isn't all about me. It's about a threat to all men, young and old.

As a young man, I encourage other young men to:

Know your body, understand your body and protect your body.
Think about what you're eating and its long-term affects to your body. Try to eat organic.
Think about your environment and to what you're exposing your body.
Consider getting a PSA or DRE (Digital Rectal Exam) as young as 30-years-old.

Go to ZeroCancer.org and PCF.org, great non-profits that research, advocate and lobby. Their websites are very informative and educational.
Distance yourself from stressful people and situations and find time to be alone to reflect, meditate or pray.

I also just returned from Washington, D.C., where I attended the 2010 Zero Summit to End Prostate Cancer. Also in attendance were advocates, researchers and others who are making a difference in this vital battle. I was encouraged to see in person support by Speaker Pelosi, Senator Kerry, Senator Sessions, Congressman Cummings and Congressman Neugebauer. And I was moved to meet husbands, dads, sons and brothers afflicted with this cancer and hear their stories. Let's also not forget the wives, daughters, sisters and moms affected by loved ones dealing with this dreadful disease.

Among them I was touched by Sherry Galloway, who told of her son Jeremy. He was diagnosed with prostate cancer at age 34 and gave the fight his all, but lost at age 36. I never met Jeremy, but I met his mother and she described him as a loving, passionate man who was loved by many and wanted to make a difference. He did. In fact, Jeremy donated his body for cancer research.

Now I too am inspired and motivated, and I pledge to make a difference. I pledge to raise awareness. I pledge to be an advocate. I pledge to lobby Congress for more money to study and fight prostate cancer. I also pledge to keep fighting my own prostate cancer. That fight came too early in my young life, but now I'm determined to see it through.

Follow Gabe Canales on Twitter: www.twitter.com/BlueCureGabe

Go to Blue Cure and read more, buy a Blue Cure Shirt and all proceeds go the Blue Cure Foundation

It Could Change Your Life

2011-08-25T14:10:00.000-07:00

I debate with people all the time about Paleo and how it can change their life. I have talked to clients about their experience with Paleo and them changing their eating habits. I have gotten some crazy feed back. I have heard of Family's telling them they need to quit eating that way its unhealthy or they are already to skinny. I even heard a doctor tell them they need to eat more junk food to gain weight. Stuff like that blows my mind.
The other night I was at Pin Up CF talking to Erica, and we started talking about Paleo and the Paleo Challenge. She started to tell me about her friend Julia and how she developed

Rheumatoid Arthritis, and how she had started to eat Paleo and it changed her life. So of course I wanted to share her story with as many people as possible. I ask Erika to ask if she would send me her story. And here it is, and I forgot to say she is a CrossFiter now too.

My Paleo/Crossfit Journey

Hello, my name is Julia, I live in Ireland and I am a Crossfitter.

I was asked to share my story, it’s an ordinary story but it’s one that has turned this formerly sick, pain ridden individual into the super kick ass cave girl that I am today, so I’m very happy to share it with you and, if it makes you smile or encourages you to start or stay on your own journey, then I’ve done a good thing and your journey in some way will become part of my journey.

About 10 years ago within the space of 6 weeks I developed Rheumatoid Arthritis, going from healthy to not able to dress, walk, shower or use the bathroom facilities on my own. To say Arthritis threw my world into complete chaos is to understate the impact of the illness on me. I can remember talking to a lady in the hospital, who was trying to be helpful when she told me I’d soon get used to only wearing running shoes. There and then I vowed I would wear heels every single day for the rest of my life…

Over the course of the next 10 years at times it was impossible to work, my relationship ended and looking back, I‘m sure that the illness had a lot to do with the break up. Over the years I’ve been on too many different drugs treatments to mention, all of which helped keep my symptoms at bay - at least for a short period of time then it was back to the Doctors to try another combination of drugs. Eventually my regime included taking medications to counteract the effects of my Rheumatoid medications it felt like my life had become a constant battle to just contain my condition while also trying to live a normal life that had at least some quality to it -that was tough for me to achieve. In honesty I never really succeeded in that goal…

Throughout this time the hardest part was not being able to do simple things like raising a coffee cup to my lips, or to put my own underwear on, not being able to do these things wear you down in the end.

Jumping forward to 2010, one day it occurred to me that I hadn’t worked out in such a long time, 9 years to be exact; in turn I wondered if I could actually complete a workout? Would I keel over after 10 minutes? What would be the arthritic effect on my body? That sounds like a challenge right? Enthused by the thought of the challenge I choose to take a Kettle bell class, now I have to be honest with you it took me about 4 weeks to build up the courage to go to a class, I’d almost go in the doors only to back out at the last minute. Eventually I did make it into the class and almost instantly loved it, loved that it was tough on me but from somewhere, I’ve got no idea where, I found the balls to not give up, to keep going no matter how hard I found it. After about 4 months of kettle bell classes, I came across Paleo…

I bought the Paleo Diet Solution and took Robb Wolf at his word when he said give it 30 days. If it doesn’t change your life, what have you lost? (I’m paraphrasing here!). Paleo wasn’t easy at first, I think it took my body about 4 or 5 weeks to begin to feel real again, by that I mean my body started to feel healthy for the first time in probably 15 years. By the time I got to week 7 of Paleo I woke up one morning knowing that I wasn’t going to continue taking my injections and the other 10 drugs that I was taking on a daily basis… That was 10^thOctober 2010, I have not taken any of the drugs since that day. I have lived pain free since the same date.

Shortly after taking the huge step of stopping treatment, I started to believe. I mean really truly believe that I can achieve anything I put my mind to, so with that in mind I realized I needed a new challenge, you probably know where I’m going now, yes I found Crossfit…

Crossfit was tough, I can honestly say I hated Fundamentals (sorry Coach) there was stuff I wasn’t able to do, it hurt, and often I wondered why I was putting myself through this crap. But I wasn’t about to give up just because it wasn’t easy. I graduated fundamentals and did my first ’big girl’ WOD the very next day. What can I tell you? If Paleo is the tool that allows my body to function at a level that someone with Rheumatoid Arthritis would never expect Crossfit is the thing that makes me glad to be alive, really, really alive - what a feeling, you can‘t buy that. I’ve done Murph just once so far, we all know how tough that WOD is my high was so great following it that I walked to my office with happy, emotional tears in my eyes - one of the best emotional feelings I’ve experienced - ever. So no matter how hard the WOD, despite the blood (ya gotta love those rips on your hands), the sweat and the tears of frustration, I can tell you that I truly love each and every single second of it.

I am so very excited by life, and life is exciting because I am living, hand standing, jumping, skipping, climbing, running, lifting proof of the fact that this stuff really does works.

Am I slightly obsessed by Crossfit? Yes of course I am, better that than being obsessed by what drug regime might give me a better chance of being able to get out of bed unassisted right?

If any of this rings a bell for you, if you’re trying Paleo and finding it hard, going through Fundamentals and wondering the hell why you’re doing it, I’d urge you to stay on this path, you are going to gain so much from the journey I promise you that, So now go get some, go on I dare you!!

Julia xx

Games Training

2011-07-07T12:50:00.000-07:00

This past Tuesday night Andy and the Team went out to Genesis-AP. It's ran by David Claiborne. Him and his crew treated us right, in other words they kicked our ass. We had a great time with it. He programmed some skills that we do not use here, so it was great exposure to their world. We will be going out to train with them again in a week.

Saturday we will be going to CrossFit CenTex to train with Chad and Ursula. Brush up on our Oly skills.

For any of y'all that did .com yesterday
1 L sit Rope Climb
5 HSPU on Paralletts
10 Pistols with a 45 lb bar
5X
I did it RX and it took me 21: and change. That was a tough, challenging, but yet fun WOD.

Charlie flipping Cody caring the keg

Andy

me and Jane

me and thick bar

Katie caring

Belize and Rest

2011-07-05T14:43:00.000-07:00

Me and Katie

John flipping a coco tree

BCCF!!

7 Days in Belize, great time. Ate good, drank a lot, had great company. Broke a couple golf carts, swam with sharks, sting rays , and a lot of fish. The wind blew almost all the time, which I think was a blessing in disguise, with out it it would of been a little hot.
I worked out the first three days, and on the 3rd while doing sprints my back just tighten up, and started having neck pain and a headache. I took the remaining days off from working out. I wish I would of taken all 7 days off. With the type of workouts we do , I truly believe you need rest. Not just a day off here and there, but sometimes you need 2 to 3 days off. Every so often you need a week off. We push our bodies to the red line often. You must take care of your body. Specially with little injuries, I am the worst at that. If you do not rest the injury will not get better. Your muscles will not recover and grow. So the bottom line is listen to your body. Enjoy your vacation and its ok not to workout more then 2 days in a row.

South Central

2011-06-20T18:48:00.001-07:00

1st Place in the South Central Region.

What a weekend. What a Hot Weekend. I have to say its one of my favorite times of the year. I get to see a lot of friends, I get to compete against them, I get to cheer for them, and I get to make new friends.
The Sport of CrossFit is growing and evolving each year. I'm just lucky I have been able to be a part of it for the last 3 years. We had a great venue, hot as hell, but a great spectator venue. Its some of the best judging that I have seen. There where a few bad calls, but you will always have that. All and all the best judging. All the staff was great, Matt and Pam did a amazing job. Thank y'all, every one that helped.
My big thank you goes to the Bayou City CF Community, all I can say is it was amazing to be on the floor hearing y'all scream for us. Its the loudest I have ever heard. I love y'all.

To our team, y'all did amazing. I am pumped to be going to The Games with y'all. Like I said its not about you its about the team, Train for the Team.

The Regionals

2011-06-16T09:30:00.000-07:00

So its here 2011 Regionals. A lot has changed, the venue is in Tomball, everyone knows the WOD's, and I am competing on our Team.

The issue with knowing the WOD's for me is, all I have done in the last month and a half is specific training, specific movements. I believe my GPP is down. For the first time in a while I did a solo WOD and it kicked my ass. That's no ones fault but my own. Everyone has said "what about the unknown, that's CrossFit". I agree with that statement. I know last year a lot of people where crying about our Regional WOD's where harder or not hard enough. I guess this was a way to say everyone is doing the same across the world. I see the reasons, I just don't like them. You can't make everyone happy. Adapt and overcome.

Tomball, TX, Damn its going to be hot. I love it. I told Charlie G. the other day I drive around with my window's down to get use to the heat. He laughed at me and said I was crazy. I was in Oklahoma last weekend, and you can feel the difference. I was out in the sun all day, no sun burn. If your out in the sun here, you will be cooked well done. Take a knee, drink water.

This year I am going team. I have a couple reasons for that. One is I want this to be a start for Bayou City CrossFit in the Team comp. Our team has been training hard. We meet up 4 to 5 times a week, either as the group or WOD partner. We had a Team dinner last night, and all I can say is we are ready. All I can promise is we will be out there giving it 100%.

Good Luck to all competitors.
Lets Go Team, Game Day.

The Team

2011-05-08T12:10:00.001-07:00

The Bayou City CF Team.
The way we made up our team this year was the top scores from the Sectional WOD's.
Our Team is:
The Women (in order): Katie Russell, Susie Tannery, Jane Shin, and Monica Wonzer
The Men (in order): Vic Zachary, Charlie G., Cody Sanders, and Kristian Montoya

I have to say I am excited about this, this year is the year we make a name for Bayou City's Team. This is week two of our training and its been great. We are dedicated to each other and the Box. We expect all of y'all cheering us on in Tomball for Regionals.

Monica

Kristian

Katie

Vic

Charlie

Susie

Cody

Jane

Scottsdale AZ

2011-04-05T11:22:00.000-07:00

I just got back from a nice 4 day Reilly vacation to Scottsdale AZ. Its was a well needed trip. We stopped by Cactus CrossFit and did a WOD with Kevin, Great place. We hung out by the pool, hiked up Camelback, and ate some great food.
I was lucky enough to hang out with my cousin Valerie and her husband David. I don't get to see them enough.
It was great to be able to hang out with Lori and John outside of the Box. Can't wait for the next vacation.

on top of Camleback Mountain, with my 2POOD shirt

Lori and John representing on the Mountain

Lori with a little climbing

Katie all smiles

Sectional WOD 2

2011-04-05T10:54:00.001-07:00

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Another fun AMRAP I did a little better than last week. I ended up with 12 rounds, 9 Deadlifts, 12 Push Ups, and 3 Box Jumps. We will see what tonight brings, another AMRAP?

Lori

Val

Katie

Cody

CrossFit Open/ My WOD's

2011-03-21T05:45:00.001-07:00

So The CrossFit Open has started, first WOD 30 Double Unders and 15 Power Snacth, 10 min AMRAP. Good first WOD for the killer Double Unders. I completed 6 full rounds and 30 DU's and 14 Snatch's. Not Bad, could of pushed it a little more for the last Snatch and a few more points on Double Unders. It is what it is. As of now I'm not going to do it again. I'm just ready for the 2nd WOD to come out.

For Me the feeling of the CrossFit Games is a lot different then the last two years. The ramp up has been different. Maybe its not having a Big Sectionals, maybe its my mind set, what ever it is The Games are not going to wait for me. So my big question is do I compete on the Team or go for individual? I will answer that after the Open. There are a few other events in my life that may play a fact on which rout I go.

So my workout today was: a 10k road march with a 55lb ruck. I was at 5 miles at an hour and completed it in 1hr and 13 Min's, not bad.
Then this afternoon it was: 3 Push Jerks at 195, 20 sit ups on GHD, 10 Dips, 20 Push ups, then farmers carry (2 2pood's) 100 meters, 3x not for time.

6 SOLES

2011-03-10T09:14:00.000-08:00

Race Across the Sky

Leadville Trail 100 Mile Run

August 20-21, 2011

Soul
The spiritual nature of humans, the breath of life, the vital core, regarded as immortal.

Sole
The part on which something else rests.

"If you make yourself more than just a man, if you devote yourself to an ideal, and if they can't stop you, then you become something else entirely."

Author

March 1

2011-03-02T05:50:00.000-08:00

U.S. Army Sergeant Jason "Mick" McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares

"McCluskey"

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
with a 20lb vest

We where able to have a good coaches WOD today, It was Katie, Shelby, Andrew, Neal Cf Katy, Gabe, Kirk, and myself.

This was Neal's max Muscle Ups in a WOD, and he killed it. Great Job Bro

So last year going to the Games I did a WOD with Charlie. The WOD had MU with a weighted vest, and I could not even do one. Then of course my nasty performance In WOD 1 at the Games. So when I completed all my MU with a 20lb vest I was pumped. It was a great WOD for me to build my confidence.

Today we are heading to Yoga One for some Yoga. I'm going to get me butt kicked.

Fittest Games Austin TX

2011-02-16T07:06:00.000-08:00

225 Bear Complex

This past weekend I competed in the Fittest Games in Austin. It was put on by CrossFit Central. They did an amazing job running an Elite Male/Female, Elite Men 40+, Intermediate Men/Women, Intermediate Men/Women 40+, and Team.
There was structure and control through all the WOD's. It was a great event.
For some video coverage SICFIT.

As for me, I ended up 4th. Not bad, its actually where I wanted to be. Coming off the Marathon, I was not sure if it would hurt me for the comp. I feel like it did not have a big impact on the comp. Of course I would of rather been working out and lifting, then resting for and after the Marathon. Now I feel better about where I'm at. For y'all that don't know I did not finish very well at ACO (All City's Open Comp). I hurt my back a little, and was not able to truly place myself in the Texas Competition field. For the scores of the Fittest Games Click Here.
Now all that is in the Past, so I can focus on the present to do what I can to better myself.

In other news I have my first endorsement, 2POOD. I was able to meet Baker (one of the owners) this past weekend, they are a stand up group. I look forward to work with them.

Toe to Bar

Running back first WOD, crazy hair

Snacth's 135

This afternoon the WOD is Eva, Nasty! Can't Wait.

The Houston Marathon

2011-02-01T10:11:00.000-08:00

The Marathon has come and gone, Looking back on my training for it or what some would say lack of training. I would not have changed anything. Yea I didn't have a fast time but I feel great two days later. The longest run I had leading up to it was 9 miles, I did nothing but Crossfit.com WOD's, and a few 3/6 milers. I did cut down on my Olympic lifting, just because I did not want to gain any extra weight.
The great thing is I have no blisters and no pain.

Post Marathon WOD, Me and Kris. I got it from CrossFit Endurance.

12 Pull ups

12 Push ups

12 Sit ups GHD

12 Hip Ex GHD

12 KB Swings

3x NOT FOR TIME

And some foam rolling. It was a little tough to get started, but afterwards we felt a lot better.

Day after I had a little knee pain and a little foot/ankle pain, not to bad. Today, 2 days after and I feel good, I'm going to do today's CF.com wod, nothing crazy, not worried about time, just want to get the muscles moving.

I want to say a Big thank you to all the supporters that came out to support the Marathoners. It was a great event. To the LuLu peps and the Bayou City/Pin Up crew y'all are AWSOME!

Also a big THANK YOU to Chris for running with me those 4 miles and to Katie for running the last 2 miles with me.

Jan 26th

2011-01-26T13:07:00.000-08:00

4 days away from the Big Marathon. I got in some training yesterday, a whole 6 miles. Just add another 20 to that and BAM I'm done.
Then Kris,Gab, Kirk, and myself did the .com

12 Muscle Ups
75 Squats
3X

I really thought the squats where going to be the hardest part, damn not at all. I got a little frustrated with the MU's I guess a little flash back form the Games last year. I'm going to just work harder at MU's.
Gabe had a bad ass time of 8:11, he reminded be of Derick with the MU
I ended up at 12:36, I'll take it.

Jan 24th

2011-01-24T16:55:00.000-08:00

So here we are 5 days away from the Houston Marathon, and no long runs. The .com WOD today was 800 M run for time 3 rounds. I did not do it, to wet out side and to much rain.
So instead Charlie Kirk and myself did a special WOD.

400 M run at a 10% incline
10 Pwr Cleans, into a Front Sqt, over head to the back back Sqt(bear complex)(80lb sandbag)
3 get ups right 3 get ups left (100lb bean bag)
10 KB Swings (80lb)
3x not for time

When I told them the WOD, the first thing they said was, "Treadmill". We had one hiding in a deep dark room of the box. Let me tell you running on a Treadmill at an incline at a set pace of 9.0 is DEATH, damn I think the second round we all went down to 8.8 and had to jump off for a few seconds, the last round we went to 8.0 and still had to jump off for a second.
I know what I need to work on.

Jan 14th

2011-01-14T12:28:00.000-08:00

Damn, what a week, there have been some tough WOD's on Cf.com. I actually talked about going and running 12 miles today, Nope that's not happening. Going to take a full day off. I'll make up the 12 on Sunday. The Marathon is only 2 weeks away, its going to be fun.

So Wednesday myself and Charlie went up to Austin, we got some great Olympic Lifting Coaching from Ursula, and we stopped in at CrossFit Austin and did:

15 min Amrap
250 M row
25 Push ups

Miguel G7, Charlie and myself, also some great support from Wes.
The WOD was a lot tougher then I thought, and today 2 days later my chest is sower as hell.

Yesterday's WOD
20 GHD Sit ups
5 Push Jerks
5 Rounds

Rob Orlando did 230lbs on his Jerks and his time was 9:07. That is sick, I did 215lbs and it took my 13:46. Charlie did 225 at a time of 13:57.
So the rest of today is just catching up on the business side of things, then back to WODing tomorrow can't wait.

Jan 8th

2011-01-09T07:20:00.000-08:00

Yesterdays WOD was a doozie, one of those ones that your not sure what your really get into.

10 Wall Climbs
10 T2B
20 Box Jumps
5 Rds For Time

Wall Climb= you start with your belly on the ground feet against the wall, you climb your feet up the wall until your belly touches the wall then back to belly on the ground.

Ha sounded like fun, until I got to round 2 and my shoulders where on fire. The good thing about that was, it made 20 box jump seems pretty easy. My time was 16:56 not great but I got the hang of the wall climbs.

After the great WOD, I went and ran my 6 miles, got to get those miles in before the marathon. So every one thinks I need to run at least a 20 miler before the race. I disagree, I think next week I'll get a 9 miler and a 12 miler. I would like to get a 15 in there before but we will see. I will say I'm glad CF.com has been programing some longer WOD's.

Today is a chill day, some weighted pull ups, and some skill work. Then off to fun day Sunday (Sunday Drinks).

Jan 7th WOD

2011-01-07T15:20:00.000-08:00

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Tough WOD today, after a couple days of not feeling to good. So I have been popping Omega 3, eating oranges, all types of pre sick pills. What can you do, I figured a good WOD might help me get over it. Some times that works for me and others, it just puts me completely under.

So here we are about 3 hrs later and I'm feeling good. Except for a little back pain, but I'm not about to jump into that.

My rounds for today, I got 7 full rounds and got to 3 KB swings, but I have to give my hat off to Charlie G, he got 7 rounds and 4 deadlifts, his KB was 80 lbs, and his pull up bar was about a foot higher then mine.

"Nate"

2011-01-03T06:59:00.000-08:00

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

"Nate" came up last week, and for me I really enjoy it. Its one of those WOD's where you don't hit muscle fatigue, its more for me of just staying in the rhythm. But while doing the WOD, I remembered the first time I did it. It was a Shane's house with Shane Gibson and Webster Smith. I remember us talking about the WOD for 30 mins, and for me it was the first time to ever do MU in a WOD.

To recap that first "NATE" go to http://gibsongaragegym.blogspot.com/2009/10/had-vic-zachary-and-webster-smith-over.html

So the number and person to strive for was Kristan Clever 18 rounds + 4 HSPU (2 pood KB), and Austin Malleolo 18 rounds + 1 HSPU. And I ended up right in the middle 18 rounds +2 HSPU. the crazy thing is that Kristan did better then the boys with the boys weight, and that is why she is a Bad A@@!!!!

Thanks to Charlie, Tanner, Kris, Kirk, and Joe. Also it was Joe's first WOD with us and all his muscle ups where streaked, no kip. Great Job Joe.

My WOD

2010-12-26T16:48:00.000-08:00

The Day after Christmas, all my thoughts are on how bless I am to have a great family, and secondly on all the food that I stuffed in my belly. So last night I looked at CF.com to see what the WOD was going to be and what do I see:

"Bull"

200 Double Unders

50 OHS (135lbs)

50 Pull Ups

1 Mile Run

2X for Time

First thought was: Nasty, just what I needed to kick my butt back into the grove. Then I read down it a little further:

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, 2nd Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan, He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Damn, after that It was a little more real. It made me think of my family and how lucky I am to of had us together for Christmas and to have my Aunt and Uncle down. I thought about Brandon's family, and said a little prayer for them, I could only imagine what my parents and sister would of gone through if I didn't make home from Iraq. I'm truly blessed.

The Hero WOD's on CrossFit.com are all really tough and that they should be, In every hero WOD at some point during the WOD I think of the person, and I know it could be a lot worse.

Never Forget!!!!

Back Old School

2010-11-13T08:08:00.001-08:00

CrossFit started for me about 3 and half years ago. While living in Amarillo,TX I had some friends that where all about it. I was still into working out for 2 hours, curling, looking at myself in the mirrors, some triceps work, all that looking good stuff. One day I finally tried to do CrossFit, my first WOD was nothing like most people, everyone usually says, I did Fran or Helen or something nasty. Nope not me, I did the CrossFit Total, Dead lift, Press, and Back Sqt, 1-1-1-1-1. I think I got off pretty good, when I was done with that I walked over and picked up some dumbbells and I think I did my typical set of 10-8-6-4 of curls, got to have big arms, LOL.

My room mate at the time and one of my best friends Carrie, started to get into CrossFit too. We use to wait by the computer at night to see what the WOD was going to be off of .COM (CrossFit.com). I remember it saying thruster and OHS and stuff I never heard of, so we would have to go to the exercises & demos page on .com , and see what the movement was. It was like that for about 5 months, until I decided I was going to get certified and try to go back to Houston and do something with it.

This week I started back with .COM, I'm going back to what started me in the sport that I now love. I use to love going on to CrossFit.com and seeing what the WOD was going to be. This past week was the same, I had that love again, I had the excitement.

So now I am back to following the WOD's on CrossFit.com and I am following Olyathlete. The hardest part is going to stay to that and not do to many extra workouts, I believe in doing a couple 2 a days and fewer amount of 3 a days, with a rest day after. I'll have to play with doing both programs, the worse case scenario is changing the WOD a little or even the Oly lifting. Either way I am excited again, and I believe you have to be in order to make gains and be good at what you do.

Cortisol Out of Control

2010-11-04T16:56:00.000-07:00

So this is life, I went to Robb Wolf's seminar at CF West Houston this past Sunday. I have been able to hear Robb talk nutrition, live, 3 times now, and each time I hear something new.

One of the big things I heard was CORTISOL, and for me why I get sick with upper respiratory infection.
Last week I trained every day M-Sat, and any where from 2 to 3 times a day. My workouts where WOD's, runs, and Oly lifting. A little to much. So Sunday while at Rob's talk I started feeling bad. I took off Monday from all workouts. Tuesday I ended up doing a WOD, and from there started to go down hill. Here I am Thursday night still coughing, sniffling, and just feeling weak.

Over training is a big deal with a lot people, and as much as I preach it I still do it. I'm going back to the drawing boards with my own training and going to add a little more rest in there and not as much volume.

Cortisol has to do with stress, over training, lack of sleep, over or under eating. To hear some of Rob Wolf and Cortisol click here a listen to Episode 28.

Longhorn IronMan 70.3

2010-10-18T12:11:00.001-07:00

How it started. We Where in Las Vegas for Amanda and Oli's wedding, and for some crazy reason, some crazy person decided that we should do the Half iron man in Austin, 1.2 mile swim, 56 miles on the bike, and 13 mile run.

Here we are day after and feeling good, little knee pain, but overall pretty good. So everyone trained a little different. My training started with me getting ready for the USAW/CrossFit comp in Colorado Springs. So all I did was olympic lifting up in till 2 weeks ago. While on vacation we went and did some CrossFit WOD's at some local Box's. So that gave me 1 week and 2 days before the race. My luck I got sick and had to take 2 days off from the world to get over it. So that gave me all together about 6 days of training. My training was running 6 miles, ran that twice, biked 2 days at about 15 per, then swimming 2 days right under a mile both times. Besides that it was all CrossFit WOD's.

For me this backs up my theory about how CrossFit allows you to jump into anything and complete it. Now I don't recommend just jumping into a half with out a few Long bike rides over 30 miles and few laps around Lake 288.

Congrats to Oli for being a bad a@@, Nathan doing his first one and doing great, Chad first one and killed the swim and bike and fought through the run, David who needed a wet suite for the swim needed a tissue on the bike but killed the run, and help me on the last 2 miles.

Vacation

2010-10-06T17:30:00.001-07:00

Me and Katie made a vacation while in Colorado Springs. While we have been here we went up the Cog Rail. 1.1 miles up and about 4 miles down with a elevation change of 2,400 ft. It was a no joke climb up.
We also stopped by RedRocks CrossFit for a little WOD. Check out the pic's, how nice would it be to step out of the box and have a view like this

We also took the Cog rail up to Pikes Peak, it was a beautiful hour ride up, but once we got up there was a cloud cover that took over the Peak.

Then today we went to Pikes Peak CrossFit, and today was the longest I have been up on my hands.

Great vacation, I will be back to Colorado Springs. Its a beautiful place with some great things to do. Oh and the food has been fantastic. Back to Houston tomorrow.
Texans vs Giants 4 days away, Lets go Texans!!!!

Colorado Springs

2010-10-05T17:36:00.000-07:00

This past weekend Myself, Katie, Charlie, and Jane went up to Colorado Springs for the USAW/CrossFit OPEN. It was a great event with a lot of big name CrossFiters and Olympic Lifters. One of the best things about the event was, each weight class started and was over in about 2 hrs. For a lot of us CrossFiters we learned a lot about the Olympic Lifting world. I look forward to many more competitions like this, and Myself and Charlie are already talking about trying to host one. Just got to get Ursula on board, and Olyathlete.
Here are some Pics from this weekend.

Me complaining about Charlie not sitting down and resting, but you see him in the back sitting down.

Oly Training with a little fun!?!?!?!

2010-09-11T17:45:00.000-07:00

Started off today at LuLuLemon Highland Village, for Our Red White Black and Blue.... Event. The event great and every one had a good time. I need to thank Andrew Mitchell, Katie, my Dad, the LuLu Girls, and everyone else that helped with the event. Congrats to Lori and John for winning 1st.

So afterwards, I met Charlie G. for our Saturday date in the Oly room, the Workout was off of www.olyathlete.com, and it was a tough one. But we got some good pic's.

Some Max Snatch, then 5X1 with 40sec rest between each rep

Then 2 Power Cleans + 2 Clean Pull Unders X 3

Poor Charlie J (aka Rock star) just was not having a great lifting Day :(
Maybe its the shirt.

Snatch Grip DeadLift 3X3

And here we go me having a little fun

And some lovely Front Squats

I tried to hang with Charlie on the 315, I made the first 2, second set I made the 1st one then dropped the 2nd, 3 set I went down to 305 and made both. ROUGH!!!!!!

That's a good day, getting my rest for the Big Game tomorrow. LETs Go Texans!!!

ALL AROUND ATHLETE

2010-09-09T13:39:00.000-07:00

The WOD for today:
Scenario WOD

1 1/2 mile Movement (w/ruck 50lbs, & 25 lb vest)

In any order w/ vest on:

3 rope climbs
20 box jumps/step 30inch
5 sled pulls (down back is one 100lb)
10 Floor Press (135)
5 Farmers Carry (down back is 1 2-70lb KB's)
20 Incline push ups
200 M bag carry (100lbs)

Then ruck back w/ everything on

1 1/2 mile Movement (w/ruck 50lbs, & 25 lb vest)

Doing today's WOD was Carlos CF Houston and Kirk (with is SF contract, leaving early next year) and myself. I will have to say both of them kicked my ass. Its been a long time that I have felt that bad. I think my total time was 1hr 20min some where around there.
We are going to try to do a scenario WOD at least once a week. Got to build up that long endurance again. Also while working on my swimming and biking for the Half Iron Man, Also while working on my Oly Lifts getting ready for the USAW/ CrossFit meet. Not complaining at all, I love doing it all. If I got stuck doing the same thing day in and day out I would go crazy. So my challenge for, who ever you are reading this, is try something in your workout that is different if all you do is METCON METCON METCON, try a long bike ride. If all you do is long run and/or long biking try a 5-10min WOD. Get out of you comfort zone, you might get a little mad but its good to get out of your normal comfort zone to truly test your self. Try it, then let me know how it goes.

Sunday Game Day GO TEXANS!!!!!!!

Olyathlete Open At CF Austin

2010-09-03T15:18:00.000-07:00

This is a video of last weeks comp that Katie and myself competed in. Katie won in the crossfit class, and over all female. I won in the crossfit class and lost to Dutch for the over all.
They put on a great comp.

Olyathlete from Vic Zachary on Vimeo.

Olyathlete

2010-08-18T06:29:00.000-07:00

Coming up in the near future we will be attending the first Inaugural CrossFit / USA Weightlifting Open in Colorado Springs, Oct. 1-3.
This will be the first USAW and CrossFit event. There will be true Olympic Lifters as in Chad Vaughn and true CrossFiters as in Kristan Clever and Josh Everett. The field will be full of talent. We all know what is in store for the event, there won't be any mystery event or anything crazy.

A Couple weeks ago I was able to get Ursula and Chad to come down to Houston and and give our coaches some great training. I truly beliaeve it has helped our entire box. The coaches have a better understanding of the lifts and a few more Q's.

As for my personal training I have been following the Olyathlete programing http://olyathlete.com/. I have been on it for about a week and I feel great. My WOD's have been a mix of CF.com and or our WOD's at the Box. What I like about the Olyathlete programing is I'm actually training to better my Olympic lifts, and the most important thing, I'm having fun doing it.

Also training a few days of bike riding and running to get ready for the Half Ironman on Oct 17. Now I just need to get into the pool.

Group Pic's

2010-08-02T17:28:00.000-07:00

I have been going through some old pic's, and found some great group shots. We are where we are now because of a great community, and the great thing is, our community keeps getting bigger and better. Its not just talk, its real. Love it.

2 Years

2010-07-26T09:35:00.000-07:00

I started Bayou City CrossFit 2 years ago in July, with some help from some great friends we have been able to grow tremendously. The following pics are from the beginning to now and some of our past locations.

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Next pics I put up are going to be a bunch of group pics of old clients and some of our current clients.

Back from the Games

2010-07-21T18:57:00.000-07:00

Back from the 2010 CrossFit Games, damn what a time. Learned a lot about myself, its crazy what it takes for you to learn more about yourself. Even through all the other stuff I have been through in my short 28 yrs, I'm still learning.
This years Games was completely different then last year. I feel lucky that I was able to be a part of both in 2 completely different venues.
For me, I'm not happy about my performance. But I have been trying to tell myself the same thing I tell my clients and friends that compete, "you learn from every competition, take the good and the bad and get better". So here I am 3 days after the Games chomping and the bits to start training. I WANT IT.
I have to say congrats to CrossFit Central, CrossFit Dallas Central, CrossFit Albuquerque, their teams did amazing. To all from our region that went and competed yall did amazing. To the Crew that came out and supported me, yall are amazing, thank yall. To all the peps that could not make it out, I felt the support, thank yall.

On the list of upcoming events:
Fran Day at the box July 31
LuLuLemon CF comp. Sept 11
Fight Gone Bad 5 we will be hosting Sept 25
Half Iron Man in Austin Oct 17
Barbells for Boobs we will be hosting Oct 23
more info will be coming about all events

As for me, I'm going to change up my training a little bit, and come back stronger and faster then ever before. The want and the drive are there, the hard part is acting on it, and being willing to do what it takes.

My Road's to The CF Games

2010-07-15T09:15:00.000-07:00

So I'm bad on my blog, I don't keep it up to date. I know, I get on my coaches for them to and I don't. I'm working on it. So for my road to the Games I am doing a little video blog and everyday going to try to post it on here.
First of all I have to say a few thank you's. To my mom and dad, yall are the best and I love yall. To Katie for always being there for me and supporting me, I love you. To all the coaches at Bayou City CrossFit. All those that came to support me and for all of yall supporting me back home. Thank you.

Vic's Road to The CF Games 2010 from Vic Zachary on Vimeo.

Limitations

2010-06-09T19:35:00.000-07:00

Where does limitations start???

I hear it all the time, I can't do that, I'll never be able to do that, or its to heavy. Not just at the box but every where. People like to say I can't or I won't ever be able to. Why is that???

We limit our selves by putting these thoughts in our heads. Why can't we say, I'm going to or I'm going to bust my ass until I get it. When it comes to the box and movements or nutrition, you have so many resources there, use them. I will gladly stay late or meet you early to help you. It drives me up the wall when I hear "I CAN'T". Why can't you? Find the problem and figure out how to fix it. For some its Fear in your head, fear of failure, or even fear of actually succeeding, sounds crazy but its true. Its, O if I can do that I'm going to have to go heavier, I'm going to have to work harder.

Limitations start in your head. Never doubt the human body and the human spirit. We are stronger then we will ever comprehend. Live your life that way, train that way. Whats the saying "no your limits and break them", Don't even make limits just push through the hard times, everyone has them. Figure out how to blow through them, if you need help find it. Push Through, Work Hard.

There are NO Limitations.

Paleo Chow

2010-05-16T19:12:00.000-07:00

There is a lot of things I hear from people starting Paleo, or in their first couple weeks. Most of it is: I don't have enough energy, I'm tired, I'm hungry or it goes into what should I be eating, how much should I be eating?

Something every one needs to know is that your body is an equation. The trick is to find out which formula is the best so that you can get the best out put and recovery from your body. I'm not the smartest tool, but when it comes to this I will be the first to tell you, you must look at it like a Jr high science project. Take measurements and pictures of yourself. You need to take notes, you need to document what you eat and how you feel. Make sure you write down how you feel before the workout, during, after, when you go to sleep, and in the morning.

Once you have evidence of what your eating and how your feeling, you should be able to move things around. When I say things I mean, meal times, how much fat you eat or carbs you eat before or after the workout. Keep taking notes because its all going to come back to that. You should be able to go back and look at your notes and know what happens if you eat 3 blocks of fat 3 hrs before your workout or if I eat 4 blocks of carbs after my workout. How should I feel?

Every time some one ask me one of those questions, the first thing I say is "do you have a food journal", 99% of the time its no, but the funny thing is they say O OK I'll start one, and I tell them I'll look over it in a week. A week comes around and nothing not even a question. I know it takes time to input it into a journal, but if you want the results and don't just want to talk about them, then its what you need to do. I would be happy to go over anybodies food journal, don't bring me you personal journal or diary, because I might just put it on Facebook.

And to every one at Bayou City CrossFit, you have Jess there at the box. Use her, ask her questions, she loves talking about this.

What is you equation?

Bacon, Egg, Avocado and Tomato Salad go to http://www.marksdailyapple.com/

What's Up

2010-05-12T19:51:00.000-07:00

So what can I say, I'm not great at updating my blog. I will be spending more time on here.

My topic for this entry is Regionals and Fun. We are 2 weeks out from an amazing competition. The funny thing is I just started hitting it hard this past Monday. A couple weeks later then I wanted to. What can I say my best friends bachelor party was just a little more important.
I know a lot of people are burned out of training their asses off, and some just lose the fun of it. People get stressed out days, weeks, and months before the event. Having any or all of these is not going to help you get better, stronger, or faster.
Every one that is going to compete individually has already won, they have made it to Regionals. Not just anyone can do that. So there is something to be happy about. Sometimes when I workout I push out any thought of Regionals, I look around and try to have fun. I think that is one big reason why I love to workout with a team (Team WOD's). You have to find the FUN in it. Some of y'all might say, this is CrossFit it's not suppose to be fun. CrossFit to me is nothing but fun. The WOD of the day, seeing people's reaction when they first look at the WOD, the small celebration every one has when they complete the WOD, and one of my favorites is listening to people cheer on other people.
If you are competing in Regionals or just training hard at the box, and you fall under the song from Top Gun " you have lost that loving feeling", or in our case the fun feeling. You need to find it, change your approach to the WOD's, maybe take an extra day off, find away to get it back, their are plenty of people I know that will help, including me. FIND the FUN!!!
So for my case with Regionals and Fun, if any of y'all are going to Regionals, if you look at me before the WOD, and see a serious, mean looking expression on my face know that I'm having fun, to me that is fun. All the emotions all the thoughts all the nerves, if I didn't have that I would be doing something else.

Train Hard Train Smart and Train to have FUN!!!

Change

2010-03-29T19:44:00.001-07:00

1st Pic Aug 2 2008
2nd Pic Feb 5 2010

Vic Zachary Sr

Starts out I'm living in Amarillo TX. I decide to move back to Houston and start a CrossFit Box
My Dad, Sr, was weighing 254 lbs, he was sleeping at night with a machine, and on all types of pills. His first workout he lasted 3 mins. and he was done. I almost thought I killed my own Dad. I thought for sure he would never do it again. Man I was wrong, he was there every day. I never saw my dad work so hard. Once he got use to pushing his body hard, I throw the Paleo Diet at him. So now I got my dad, who also use to smoke, got him to change his life, working out and eating clean. The weight just started to drop. He started to enjoy life again. I even got a phone call from my Aunt, his sister, saying thank you , that's the brother I know, happy, funny and full of life. Before I came back to Houston, his life was waking up early early, work work work, home, eat, sleep, and do it again. CrossFit, Bayou City CF community, and myself saved Sr life, I truly believe that.

Now my dad is down to 204, he lost 50 lbs. He is CrossFit Lv 1 Certified, and is teaching his own class. No matter what happens with the Box my biggest accomplishment is what I have done for my Dad, and all I did was move back to Houston and gave him a little push.

First Blog

2010-03-25T19:37:00.000-07:00

Great advice, it just took me a while to get it done. Thank you Webster, Jeremy, and Nichole.