On a Mission for FREAKISH Strength

VICTOR

Most people come to the gym to sweat, look pretty, and talk about lulu(Sorry couldn't resist lol). Then there are a group of people that are just wired differently. They are there to better themselves through HARD ASS WORK. They dedicate themselves to something completely. They go all in and make no excuses. Every single class, every set, every rep is accomplished with solid effort and intensity.  Outside factors don't matter, when its game time they step up and consistently get after it.  All of the above is Victor, and the work he has put into Strength class has definitely paid off. Lets look at some numbers--

The lifts below are a series of different movements that test someones overall strength.

Before entering Strength class

Deadlift 375

Clean 205

Clean and Jerk 165

Front Squat 245

Bench Press 220

4 months later

Deadlift 430----55# PR

Clean 245---40# PR

Clean n Jerk 215---50# PR

Front Squat 300---55# PR

Bench 240---20# PR

Overall muscle gain---15LBs

You can't argue with those numbers. Just unreal 

Check this LEGIT Vid-- 

BTW that Tire weighs 850#!! Thats over 5X's his Body weight...NO big deal

You gotta give credit where credit is due. These results were earned through some serious work. Congrats on all the accomplishments Vic!!! Its been a pleasure making you into a swoll ass NinJa...Now on to "FREAK" status

Rampage 500# Jackson

RAMPAGE JACKSON

500LB Dead lift

Shot this video last night during one of our meat head sessions (LEGIT Strength class) 

I wanna make a big deal of out of this. For one, its 500 freakin pounds which is impressive no matter who you are and for two, the work thats gone on to get to this point. You see a 12 sec clip of Ed getting a 500LB deadlift. I see over a year of dedication and blue collar hard work to get that lift. I always flash back to Ed's first WOD and remember him hitting about 10 KB swings before his back locked up on him. Only a couple of mins had gone by in the workout and he was DONE. You could see the disapointment and frustration on his face. The easy thing to do is to whine, complain, make excuses, and quit. Ed never took that route. He took it day by day and improved WOD by WOD making a little progress at a time. Plain and simple-- He worked his ass off for this!! Thats why its such a special moment. When you think about a success story you have to think about Ed. From the guy I saw a year ago to the guy I see today its a amazing result and a unbelievable change. Take your victory lap cause this a sweet moment in training that not many ever experience. Congrats brotha!!  #ManOnAMission

500LB!!!!!!!!!!!!!!!!!!!!

A LEGIT Result-- Jonathan Samford

A LEGIT RESULT

JONATHAN SAMFORD 

Jonathan SamFord AKA BALDHAWK is not a big "look at me" guy but his accomplishments, and work ethic, deserve a closer look. Jonathan came into LEGIT class 2 1/2 months ago. His max shoulder to overhead was 115# and his max power clean was 135#. Every month in LEGIT we test "GRACE"which is 30 Clean n Jerks for time @ 135# with a 8min CAP. Yesterday was our 3rd attempt through this WOD and Jonathan completed it 7:48RX. Now, lets put this into perspective... 2 1/2 months ago he couldn't lift 135# from ground to overhead one time. Yesterday, not only did he do it, but he did it 30X's and under 8mins!!! You talk about gaining some STRENGTH...Now thats LEGIT!!

LEGIT Strength is a mind set-

If you don't come in with the mentality that your about to get better and leave it all out in the box then your wasting your time. We lift heavy loads for over a hour in variety of ways, being mentally tough is a crucial attribute to becoming a Stronger you. You can't afford a bad day with only 8 sessions. Every class is a huge step in becoming a Stronger athlete. Jonathan's mind has always been right on. He wants to be better, he wants to be Stronger, he takes coaching and applies it to his WODs, and has benefitted greatly from it. Above is the 145# Stone. First week of LEGIT he couldn't pick it up once. He didn't get down on himself, he continued to work. At the last benchmark he lifted it ground to shoulder 7 times under 90sec. Awesome to see you keep getting better every month. Keep doing work Sir!!  

Disability??

Above is South African 400m runner Oscar Pistorious. He runs on 2 prosthetic legs and competed in the Landon Olympics in the 400m Sprint and mile Relay. Im not a big fan of these corny sayings and FB posts like this but this one really hit home for me. This man has tremendous heart and charactor not to mention he is the sixth fastest man on the planet at 400m. Unbelievable what he is able to accomplish with the disability he has. Check this VID--Beyond Reason

If your not impressed punch yourself in the face right now lol. Freakin Amazing!!

YellowStone

I know this a little overdue but I am only a inspired writer when the moment strikes so here ya go. Overall, this was a very relaxing, well needed trip for me. Im not much of a fly fisherman but this was one of the most memorable moments. Me, the river, and my rod n reel. If you wanna see some amazing wildlife and beautiful scenery take a trip to Yellowstone. I promise you, you won't be disappointed. Also, check my facebook page for some of the other sweet pics.

For the Record--

A few people have mentioned that I have some really cute capris on here. For the record, it was hot and I had to roll up my pants. 

Have a great week!! And bring your Spirit Animal.

SIC EM

The ROY ROBISON

The BEAST pictured above is Roy Robinson of my 6PM class. Roy does not like the spotlight or any sort of individual attention to be spent on him. He will be the first to dismiss praise on himself and give it someone else...Well, too bad my friend, because what you do in the box everyday needs to be the discussed and looked at. We did the WOD "Roy" last week and it was a asskicker

4 Rounds for Time

400 Meter Run

6 Deadlifts Pro: 315/225 Elite: 225/165 Intermediate: 185/135

24 Hand Release Push Up’s

Pressure was on because you don't wanna suck at your own WOD lol. Roy ended up smoking this workout in the fastest time of the day, clocking in at 12:15...that is blazing folks. A few things about Roy, he never complains, whines, or quits. He is a fighter every week in class and just WORKS no matter whats on the white board. This dude is just blue collar and gets it done every time. Proud to have you as part of the 6PM baller class, Roy. Keep doing your thang!!

Some LOVE for my Peeps

I truly enjoy coaching n working with people and pushing them towards their goals. This job has been a blessing for me and has helped me become a stronger person inside and out. I have enjoyed every second working with each and every one of you and it jacks me up to see all my members achieve greatness. Have ya'll ever noticed that i'm more excited about your PR usually than you are?? lol Watch this clip of this coach celebrating after his athlete nails this landing. Def me right there. Awesome!!

Here's a list of members that have been training with me for 6 months or more. 

Ross Lucksinger

Angie Nutt

Michelle Hall 

Lisa Meyer

Beth Wilhelmi 

Alison Stone

Debbie Deyoung

Debbie Zamora

Sara Savoy

Radona Wagner

Travis Hobson

David Milton

Erin Byrne 

Danielle Cordaway

Jonathan Edwards

Travis Colvin

Ken Asklund

Paul Martinez 

Roy Robinson

Mercedes Parada 

Janna BONA!!

CY Libersat

Chuck Farr

Steve Wappler

Christian Knaak 

Jason BIG FLEX Fannin

Ed Jackson 

Katherine Bayer 

Danny Bryant 

Jonathan Samford 

Jordan Zercher
Kaveh Azarnoush 

Just wanted to say Thanks to everyone who has made this such a amazing experience. I hope I have impacted your life as much as yall have mine. So raise your coconut waters up!!  Here's to many more bad jokes, great WODs, and achievements...Cheers!! I will be posting members highlights for the next several months to give a more detailed look into the awesome stuff were knocking out.

If you didn't see it here's a insanely awesome LEGIT video...click it!! It gives you a peek into how we are get really freaking strong.

A few random thoughts

1. USA USA USA!!!

2. A few years ago you couldn't catch me watching gymnastics during the olympics. Now, its prolly may favorite thing to watch. Thank you CrossFit!!

3. How come China is so great at sports you have never heard of??

4. 1 day to Yellowstone!! Woo woo!!

5. Shout out to my girl Erin Byrne of the 5:30AM class for getting her first kipping pull up this morning. Many more to come...Early morning Baller!!

6. Someone presented me with this question and it blew my mind. Who would win in a fight between 10 UFC fighters vs a Grizzly bear?? Think about that......lol

7. My beard is ready for the mountains. 

Quote of the week-- Defeat is not the worst of failures. Not to have tried is the true failure. -George Woodberry

Off to YellowStone NP

Peace--

Clearing my mind...Vacay Time!!

Perfect

A healthy mind and outlook have huge benefits in just about every way and when I think about clearing my head and relaxing I think about the great outdoors. Most people enjoy a tropical place with umbrella drinks rollin in. Don't get me wrong, I love that too, but you can't beat breathing in pollution free air and seeing the natural wonders of the world. Those of you that know me pretty well know that i'm sort of a wildlife nerd so what a better place to go than Yellowstone National Park. August, 4th-11th im setting out on a road trip from Austin to Yellowstone and am spending the week checking out the spectacular scenery. So pumped to grow a sweet beard and be a mountain man!! Can't wait!!

OF course I might just have to hit a few WODs while i'm there. So this is prolly my best bet. Yellowstone CrossFit??

And just to convey the pure excitement I have for this trip. Check this out!!

I have a Iphone 4 and it has just two apps. Now, I am not a App skank. I am super picky with my apps because I think many are just a waste of time, money, and I don't get one without serious thought and evaluation. I have only 2 apps, so you know the 2 I have are near and dear to my heart. Here they are-

1. Atomic Fart....Don't judge until you download. Priorities people

2. Inside Yellowstone

Thats real...Boom!!! Ha!!


STRENGTH

Those LEGIT boys just keep getting Stronger. Yesterday we had a Strength class working on heavy Cleans. 

Power CLEAN

3-3-2-2-1

We got to our one rep max and the following PR madness ensued 

Chuck 175 to 215

CY 205 to 225

Paul 225 to 235

Jonathon 135 to 165

Victor dropped in and got himself a 10#PR as well

This kind of progress and gains in Strength don't come easy. The LEGIT class has been dishing out some insanely challenging workouts for these guys to attack 2X a week and they always step up to the plate. They are eager to learn, hungry to be better, and most importantly they wanna be Honey Badger like!!! Great work guys!!

If yall keep getting PR's like this im gonna have to buy the ultimate PR horn.

Hells Yes!!

If you didn't get to take a look at it before heres my Stone Fran

21-15-9

Stone Thruster 96#

Pull ups

Hope yall enjoy my suffering...here ya go.

This just about killed me. The combo of balance and strength required for this WOD took me a bit by surprise. TOUGH!!! 

SIC EM

Your body can do amazing things if your mind can overcome the mental battle.

WOD YOUR FACE OFF

Theres a certain point in every workout that you tell yourself, This really hurts..I have to stop..I can't do this..Air squats again!!(In a whiny voice lol) This threshold of pain is at different levels for everyone but one thing separates those when they get there, Toughness. You can slow down when you get there or you can push this threshold each time you WOD. Pushing it a little more each time will teach you a lot about yourself, your limits, and improve your CrossFit tremendously. Your body can do amazing things if your mind can overcome the mental battle.--Mark Manning 

Now, I gotta toot my own horn. Look at the last sentence, that is a awesome quote by me haha. I gotta copyright that. 

FRAN with a Stone??? Why not

Thats Right!!! FRAN with a Stone!! Saw this the other day and I knew that I would have to give it a shot. If yall haven't noticed I am a big believer in the benefits that lifting awkward objects does for any athlete. Theres a certain mental toughness it takes to move a big ass boulder but those that do it, quickly realize the benefits. The stone below weighs 96#. Although this dude could lift a 95# barbell with ease, this Stone creates a hell of a challenge to stabilize and move multiple times. Muscle control and Strength is tested to the max during these movements. Benefit?? Take any WOD and replace the weight you use whether it be a Kettle Bell or a barbell and use a Stone, Keg, or Sand bag. Then, talk to me...ROUGH : ) Everything will feel much easier once you move back to your regular weights.

Next week im doing this!! Thinking a helmet might be a good decision. GAME ON!!!

You the man Chuck!!! Congrats on all the Victories thus far. Check his success here-

http://crossfitroundrocktx.com/tuesday-6-19-2012-chucks-reborn/

But one question remains...Is this Bruce Willis??? OR Chuck Farr??? 

Thanks Ally for bringing this up. Hilarious!!! 

Your body can do amazing things if your mind can overcome the mental battle.--Mark Manning

Toot toot!!!