Saturday, July 28, 2012

4 Years as Bayou City CrossFit

In the beginning there where a few. July 2008
From the Park to our first building.
Then to our true 2nd building, after the out side workouts and the quick trip down to 25th street and back.

Then to where we are now.
We have gained a lot of people along the way, and everyone has there own story on how they started.
Every once in a while I will talk about the beginning or even some of the growing pains we had. Going through some of the old pics, I was able to find some great pic's, some where of Travis H's first Saturday workout, or Kim W's first WOD, which was "Karen". I am sorry about that one Kim. It brings back a lot of great Memories.
When I first started Bayou City CrossFit, all I thought about was moving back to Houston, being with the family again, and helping people. I really had no clue it would turn into the beast it is now. I have learned a lot during the way. Carlos and Lisa from CF Houston and Jeremy from CF Central really helped me during my growing pains. Thank y'all.
As CrossFit grows and we grow. I am working hard on our future plans, and the changes ahead.
The one thing that stays true is our clients, all of y'all are amazing. To see the gains that people have made, and to see how people have completely changed for the better, makes all the hard work all the early mornings and all the late nights worth it.
Even though I will be out of the loop for a little while, I will do everything I can to make Bayou City CrossFit the best I can for all our clients.


Saturday, May 26, 2012

The American Flag

For the past two years we have made Shirts for the team and even for our clients, and on the right sleeve we put the American flag, shown above and below on Cody's right sleeve (don't mind Jane).


And Every year people say "do you know your flag is on backwards?". So here is some info on the subject.

For flag patches worn on uniforms the blue star field always faces towards the front, with the red and white stripes behind. Think of the flag, not as a patch, but as a loose flag attached to the Soldier's arm like a flag pole. As the Soldier moves forward, the red and white stripes will flow to the back.

The blue field of stars should always be in the highest position of honor.

This flag is symbolic of the men who used to march into battle with an actual flag. So steady and strong that the flag would blow behind them. On the arms of our soldiers, the flag faces as if being carried into battle, blowing behind them.

So for me, Regionals is our battle that we go into. So we go into our battle with the Flag waving behind us. 

Tuesday, February 28, 2012

CrossFit Open and Team Building


Here we are one week into the 2012 CrossFit Games Open. Damn it came fast this year. I know people are pumped, nervous, excited, and about 10 other emotions. I love listening to people and reading on FaceBook what everyone says about the WOD, how they are going to attack it or even the excuses. I think its amazing all the new people that are doing the Open for the first time. Congrats to all of you!
We had over 50 people at Bayou City CrossFit to compete this past Saturday. We had peeps from Pin Up CF, CF West Houston (Aja, Aryan, Leah), and all our home field CrossFiters. What an amazing atmosphere, vibe, and energy. It made everyone feel like they where the main attraction. All I can say is Amazing. To all the judges, thank you for all the help. WOD comes out tomorrow tonight, and Saturday is Game day.



My training, I am still following Military Athlete. I finished almost all of the Ruck program and have started the Ranger program for the last 3 weeks. I have also been doing part of my workouts at 5am with Charles Johnston. Let me tell you he is loving getting up that early.
I am curious to see how I do in the open with a completely different workout program. I truly feel like this first WOD was made so that everyone no matter your skill, could do it. I am actually hoping for a higher skill set in the next WOD, and not a 6 min AMRAP of Wall Balls, LOL. That would suck. That's one thing I love about the CrossFit Games and CrossFit in general, The Unknown.

"Preparing mentally takes more out of you than the physical aspect of it."

Sanders, Summer



I am always looking for ways to build our Staff's camaraderie. Katie was able to set up a team building with Mattison Grey. For yall that don't know Mattison or what she does click Here and find out. She put on a great workshop for us, and she made it a lot of fun.
Below are a couple pics.





"Individual commitment to a group effort, that is what makes a team work, a company work, a society work, a civilization work."
Vince Lombardi

Wednesday, January 4, 2012

New WOD's New Body

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.

Sunday, November 13, 2011

Work Load For The Past Week

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.

Saturday, October 22, 2011

Coaches WOD

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

Wednesday, October 19, 2011

Blue Cure Foundation



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