Sunday, November 30, 2008
Saturday, November 29, 2008
Friday, November 28, 2008
Thursday, November 27, 2008
Happy Thanksgiving!
I hope everyone is going to enjoy a great meal surrounded by the people that they love. Happy Holidys everyone!
Wednesday, November 26, 2008
Tuesday, November 25, 2008
Do one thing each day that scares you...
Actually-
Do one thing you love each day.
Do one thing each day that makes you and others around you smile.
Do one thing each day that scares you.
Do one thing each day that makes you happy.
Live. Love. Life.
Monday, November 24, 2008
Going for my Level ll Cert...
I have signed up to participate in the level 2 CrossFit Cert. in Februrary. I have some time to prepare for this which I will take full advantage of. I want to walk into this cert. with confidence. As always, with CrossFit, the standards are high and I strive to excel and to help keep that bar high, so wish me luck!
Sunday, November 23, 2008
Teamwork.
Even though my arms won't straighten out today and the word "sore' is a understatement... I truly felt I was a part of Building a Fit Comunity.
come out and join us next time!
come out and join us next time!
Saturday, November 22, 2008
Friday, November 21, 2008
Thursday, November 20, 2008
What is CrossFit
CrossFit is a comprehensive health-and-fitness program designed for universal scalability; meaning so long as you're committed, you can get started regardless of experience level. Rather than change programs, we change our loads and intensity to meet the demands of everyone from the elderly to champion cage fighters.
Wednesday, November 19, 2008
Tuesday, November 18, 2008
Fight Gone Bad record of 3-0
I have competed in the "Fight Gone Bad" Fundraiser Workout three times and it keeps getting better!!!
('06)
('07)
('08)
...Ready for round 4...
('06)
('07)
('08)
...Ready for round 4...
Monday, November 17, 2008
How to Do CrossFit Exercise
How to Do the Cross Fit Exercise
By eHow Sports & Fitness Editor
Cross fit is one of the newest and hottest advances in exercise science. Based on years of fitness research, cross fit uses multiple functional exercises done at a rapid pace to push you to new levels of functional fitness. Follow these steps to begin doing your own cross fit program.
Step1-Familiarize yourself with the cross fit philosophy. Cross fit is about functional fitness. As such it adapts principles from multiple fitness and nutrition disciplines to build its program. Get familiar with cross fit by exploring the official cross fit website, Crossfit.com, and by asking questions on the Crossfit.com forum or speaking with your trainer (see Resources below).
Step2-Begin with what you know. The beauty of cross fit is its simplicity. This means that you can begin with virtually any set of exercises, even ones as basic as running, push-ups and sit-ups. Take one of the major cross fit techniques, such as high intensity interval training, and apply it to the set of exercises you are most familiar with.
Step3-Start using unfamiliar motions and equipment. Many people get intimidated by cross fit's focus on barbell deadlifts, cleans and advanced pull-ups. However, all of these exercises are very doable and do not take expert knowledge, but just patience and a good teacher. Choose one of the more advanced, intense exercises, such as the deadlift, and work it into your routine. Then pick a few others so you reach a more advanced level.
Step4-Work for time. The next addition to getting the swing of cross fit is a time objective. Part of the cross fit philosophy is that speed increases intensity, and intensity increases fitness. So, start clocking each of your exercise sets and circuits and attempt to break your own records each time. Alternatively, you can attempt the Crossfit.com "workout of the day" and compare your time with that of other cross-fitters.
(copied from http://www.ehow.com/how_2123380_cross-fit-exercise.html)
By eHow Sports & Fitness Editor
Cross fit is one of the newest and hottest advances in exercise science. Based on years of fitness research, cross fit uses multiple functional exercises done at a rapid pace to push you to new levels of functional fitness. Follow these steps to begin doing your own cross fit program.
Step1-Familiarize yourself with the cross fit philosophy. Cross fit is about functional fitness. As such it adapts principles from multiple fitness and nutrition disciplines to build its program. Get familiar with cross fit by exploring the official cross fit website, Crossfit.com, and by asking questions on the Crossfit.com forum or speaking with your trainer (see Resources below).
Step2-Begin with what you know. The beauty of cross fit is its simplicity. This means that you can begin with virtually any set of exercises, even ones as basic as running, push-ups and sit-ups. Take one of the major cross fit techniques, such as high intensity interval training, and apply it to the set of exercises you are most familiar with.
Step3-Start using unfamiliar motions and equipment. Many people get intimidated by cross fit's focus on barbell deadlifts, cleans and advanced pull-ups. However, all of these exercises are very doable and do not take expert knowledge, but just patience and a good teacher. Choose one of the more advanced, intense exercises, such as the deadlift, and work it into your routine. Then pick a few others so you reach a more advanced level.
Step4-Work for time. The next addition to getting the swing of cross fit is a time objective. Part of the cross fit philosophy is that speed increases intensity, and intensity increases fitness. So, start clocking each of your exercise sets and circuits and attempt to break your own records each time. Alternatively, you can attempt the Crossfit.com "workout of the day" and compare your time with that of other cross-fitters.
(copied from http://www.ehow.com/how_2123380_cross-fit-exercise.html)
Sunday, November 16, 2008
Saturday, November 15, 2008
Friday, November 14, 2008
Lululemon’s Bizarre Bazaar
The company celebrates the grand opening of their Austin location from Friday, November 14th through Thursday, November 20th with free classes, circus acts, and live music.
I reccomend Saturday 15th 8:30-9:30am Free CrossFit Class, 5-6pm Circus Acts Featuring Circus Yogis and the Lone Star Vaulters and 6-7 is the Tribal Moon Dance Performance Troup!
Thursday, November 13, 2008
Trading Places..
No, I'm not referencing the 80's movie with Dan Aykroyd and Eddie Murphey. Instead I'm referencing a post Big Mike made where he stated that he wants to put some focus on improving gymnastic skills. After reading his post and seeing his latest video of him push jerking 215lbs. I realize (as I have known for a while) that Strength IS my weakness. Lifting heavy has never been my forte. So, in the footsteps that Mike has set, I will in return put a "heavier" focus on Strength and will start putting more bumper plates on my bar. Thanks Mike. Now check out his latest vid..
Wednesday, November 12, 2008
Traveling Rings attempt
Tuesday, November 11, 2008
Monday, November 10, 2008
Equestrian vaulting a growing sport in the area
By Rich Myhre
Herald Writer
Riding a horse with stirrups and a saddle is hard enough, but imagine standing upright on a horse's back, perhaps on one foot. Or balancing on someone's shoulders. Or even being turned upside down.
Welcome to the acrobatic and sometimes precarious world of equestrian vaulting, one of several sports involving horses and daring riders. Though sometimes confused with the Olympic sport of show jumping, where riders guide horses over a series of fences and other barriers, vaulting involves athletes performing gymnastic skills on a tethered horse that's doing continuous circles around an arena.
Those drawn to the sport are "generally horse lovers and maybe thrill seekers," she said. "And they're all real athletic. That's probably more important than having had any gymnastics or horsemanship (experience)."
Vaulting is contested at various speeds, depending on the skill level -- horses can either be moving at a walk, trot or canter. Also, vaulters can compete individually, in pairs, or as teams, with up to three riders on horseback at once.
The sport is open to all comers, but girls generally outnumber boys.
"I think girls are always more horse crazy, for one thing," said Skipton, whose son once competed in vaulting. "It's pretty similar to gymnastics, and in gymnastics the girls also outnumber the boys. And there are a lot of other sport options available for boys."
Kimberley Barnes, 17, of Arlington has been with the club from the beginning, and says she enjoys "being with horses and learning how to move with the horses. But also, having fun, of course. Just building skills in all sorts of areas, like flexibility, strength, balance and speed."
Likewise, 13-year-old Gator Jaynes of Snohomish said she loves "the rush you get when you get on (the horse). It's so exciting. And then the friendships that you make."
Though once an Olympic sport, vaulting was dropped many years ago. Skipton hopes to see it return and backers of the sport, she said, "are working towards the steps to have that happen."
Vaulting is most popular in Europe, particularly Germany, but is growing in popularity in the United States. California is probably the hotbed, but there are also top clubs elsewhere on the West Coast along with the Southwest, the Midwest and the East Coast.
Most vaulters have fears to overcome -- "Being upside down, that's a biggie with a lot of people," Skipton said -- but there are also feelings of accomplishment, even for absolute beginners.
"When you go out on the first day and get on your knees, put your arms out and balance while the horse is trotting, you just did something that none of your friends have ever done," she said.
(Link to full article- http://www.heraldnet.com/article/20080916/SPORTS/709169856/1094/SPORTS14)
2003/2004 National Gold Men's Champion Blake Dahlgren.
Photo: Eric Jewett
Herald Writer
Riding a horse with stirrups and a saddle is hard enough, but imagine standing upright on a horse's back, perhaps on one foot. Or balancing on someone's shoulders. Or even being turned upside down.
Welcome to the acrobatic and sometimes precarious world of equestrian vaulting, one of several sports involving horses and daring riders. Though sometimes confused with the Olympic sport of show jumping, where riders guide horses over a series of fences and other barriers, vaulting involves athletes performing gymnastic skills on a tethered horse that's doing continuous circles around an arena.
Those drawn to the sport are "generally horse lovers and maybe thrill seekers," she said. "And they're all real athletic. That's probably more important than having had any gymnastics or horsemanship (experience)."
Vaulting is contested at various speeds, depending on the skill level -- horses can either be moving at a walk, trot or canter. Also, vaulters can compete individually, in pairs, or as teams, with up to three riders on horseback at once.
The sport is open to all comers, but girls generally outnumber boys.
"I think girls are always more horse crazy, for one thing," said Skipton, whose son once competed in vaulting. "It's pretty similar to gymnastics, and in gymnastics the girls also outnumber the boys. And there are a lot of other sport options available for boys."
Kimberley Barnes, 17, of Arlington has been with the club from the beginning, and says she enjoys "being with horses and learning how to move with the horses. But also, having fun, of course. Just building skills in all sorts of areas, like flexibility, strength, balance and speed."
Likewise, 13-year-old Gator Jaynes of Snohomish said she loves "the rush you get when you get on (the horse). It's so exciting. And then the friendships that you make."
Though once an Olympic sport, vaulting was dropped many years ago. Skipton hopes to see it return and backers of the sport, she said, "are working towards the steps to have that happen."
Vaulting is most popular in Europe, particularly Germany, but is growing in popularity in the United States. California is probably the hotbed, but there are also top clubs elsewhere on the West Coast along with the Southwest, the Midwest and the East Coast.
Most vaulters have fears to overcome -- "Being upside down, that's a biggie with a lot of people," Skipton said -- but there are also feelings of accomplishment, even for absolute beginners.
"When you go out on the first day and get on your knees, put your arms out and balance while the horse is trotting, you just did something that none of your friends have ever done," she said.
(Link to full article- http://www.heraldnet.com/article/20080916/SPORTS/709169856/1094/SPORTS14)
2003/2004 National Gold Men's Champion Blake Dahlgren.
Photo: Eric Jewett
Sunday, November 9, 2008
Do You Workout, Or Do You Train?
When is the last time you laid down on the gym floor, unable to talk? When was the last time you pushed yourself hard? Do you know what your capable of and where your limits are? Do you want to find out? Come get you some...!
Crossfit Central
Crossfit Central
Saturday, November 8, 2008
Overhead Squats and a Sunrise
LCRA BOOTCAMP meets M/W/F 6:15-7:15AM
see CrossFit Central for details and come get your own squats and sunrise.
Friday, November 7, 2008
Goal Setting for 09': as related to horses...
I have become lucky enough to be inducted as the newest member to the Lone Star Vaulters!!
With this great opportunity comes lots of work and several new goals have been set. The biggest ones are that in 2009 I plan on...
1 Being able to hold a handstand on a moving horse.
2 Backflip off a horse.
3 To perform in demonstrations and to compete in Equestrian Vaulting events with the LoneStar Vaulting Team.
(here a montage of some solo freestyle routines)
With this great opportunity comes lots of work and several new goals have been set. The biggest ones are that in 2009 I plan on...
1 Being able to hold a handstand on a moving horse.
2 Backflip off a horse.
3 To perform in demonstrations and to compete in Equestrian Vaulting events with the LoneStar Vaulting Team.
(here a montage of some solo freestyle routines)
Thursday, November 6, 2008
UTB this Saturday: Free Workout!
Curious about CrossFit Central Programs? Looking to get in an extra workout this week? Want to get fit in time for the Holidays? Come to the UTB: Free Community workout this Saturday! This workout is scaled to all levels - no experience necessary!
...building a fit community.
...building a fit community.
Wednesday, November 5, 2008
World Class Fitness in 100 Words
*Eat meat 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, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, 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!
*Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, 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!
Tuesday, November 4, 2008
One More Rings Posting
Santa Monica California is home to the "Muscle Beach" where people of Big Mike proportions are commonplace. Workout stations can be found all over with various equipment such as pull-up bars, Oly bars, various free weights and last but not least...The Traveling Rings. As of late, my eyes have opened to the potential of the power of the gymnastic rings. The Traveling Rings only deepen the vision and completely take away the bounderies. I am completely blown away...
Monday, November 3, 2008
Lord of the Rings
It is with a great sense of accomplishment that I can proudly state that all participants of my Strentgh Based Gymnastic Rings Workshop expanded their vocabulary of movement and learned new ways to think, move, and train on the rings!
Special thanks to Chris Hartwell, a friend and fellow coach at CrossFit Central who helped tremendously in several of the recent workshops.
Thanks to all who have attended any and all of my workshops!
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There have been a handful of people who contacted me telling me how they wished they could attend this workshop but the time/date conflicted with their schedule. So I am offering this ring workshop again this Saturday from 12-2pm. Contact me at randalsetzler@crossfitcentral.com or 512-921-7563 to reserve your spot!
Special thanks to Chris Hartwell, a friend and fellow coach at CrossFit Central who helped tremendously in several of the recent workshops.
Thanks to all who have attended any and all of my workshops!
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQqFUfiJIV3UW-BdJFzVTSXj8FCchZNIR92dSEwd9Yir1uirw0A-7-PYWB-Ps4pht7k0UXBLoNan5ac-Ritd_jWhfWTu697YmfR1BD3QKefcxFhGu0qM_lOQ20X4XIlV4Pv_eWWzE_rW4/s1600-h/ring+shoulderstand">
>
There have been a handful of people who contacted me telling me how they wished they could attend this workshop but the time/date conflicted with their schedule. So I am offering this ring workshop again this Saturday from 12-2pm. Contact me at randalsetzler@crossfitcentral.com or 512-921-7563 to reserve your spot!
Sunday, November 2, 2008
Rings Workshop a Success!
Ring Strength
by Greg Glassman
(CrossFit Journal July 2004)
The exact time and place where rings first appeared is unknown but it is widely accepted that they evolved from a trapeze-like device that by 1816 featured loops fashioned from knotted rope.
What is more certain but poorly understood is that for nearly 150 years the men that worked the rings were in possession of an upper body strength that finds no equal in weightlifting or other calisthenics. The ringman, pound for pound, presents more upper body strength, along more lines of action, than any other athlete.
The fitness that CrossFitters demonstrate cannot be found without ring training. Gymnastics rings occupy a place in our training that only the barbell can match. Kettlebells and dumbbells, medicine balls and stretch bands, while essential to our practice, are second tier tools to the rings.
Unfortunately, introduction to the rings has traditionally been available only from involvement in sport gymnastics and then only through progressions that quickly discouraged all but those coming to the sport with exceptional strength to weight ratios and gripping tenacity.
Our exhortations to buy and train with rings have been successful but the number of reported muscle-ups reflects only a percentage or two of the people claiming participation in our program.
We’ve long worked to reintroduce ring training to athletic strength and conditioning – they were in the gyms for longer than they’ve been gone – but unfamiliarity stops most people and the brutishly tough progressions thwarted the small remainder brave enough to try new things. The rings need a champion.
..and a special Thanks to Carrie and Stephen who came out from San Antonio to attend this event. They recently obtaianed their CrossFit affiliation and we wish them well as they spread the knowledge/skills/and abilities to others..
Saturday, November 1, 2008
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