be strong to be useful

Featherweights Vs "Nicole"

2012-01-25T07:29:00.000-08:00

Here's 2 videos from CrossFit Central's "Beat the Coach" series where various trainers perform benchmark workouts and see if Central's Athletes can beat their time. Posted below are mine attempt as well as my favorite fitness nemesis ;-) Benjamin Palmer. Notice his humorous bit of trash talk at the end of his video and my comical fall at the start of mine.

For those who don't know- Benjamin and myself have been going toe-to-toe in friendly competitions as of late. We had a Featherweight Throwdown last week. BE LOOKING FOR THE VIDEO LATER THIS WEEK!!! For it is truly worth watching. We are both "theatrical" in nature and it is obvious in all that we do. Hopefully you find some viewer entertainment in our endeavours!

Benjamin's WOD

Ben's score 6rds, 57 pull-ups

Randa's WOD

Randal's Score 6rds, 137 pull-ups (Insert trash talk here--->) BAM!! what you got, huh???

Half Pint Throwdown

2012-01-19T05:27:00.001-08:00

Friday. RedBlack Gym 9am. Two small framed competitors will battle it out. Who will emerge victorious??

Forward the 4minute mark to see my "intimidation" video I sent to Benjamin Palmer.

http://youtu.be/DmuSk2yTZXg

Hilarity guranteed!!

Paula Deen: Diabetes diagnosis won't change how I cook

2012-01-17T13:17:00.000-08:00

Paula Deen: Diabetes diagnosis won't change how I cook

In a TODAY exclusive, celebrity chef Paula Deen reveals that the recent rumors are true: She has Type 2 diabetes. She tells Al Roker that she supports "eating in moderation."
By Vidya Rao

Queen of comfort cuisine Paula Deen confirmed to Al Roker Tuesday that she has type-2 diabetes.

In her first broadcast interview discussing the disease, Deen said she intentionally kept the diagnosis secret after discovering she had it during a routine physical three years ago. “I came home, I told my children, I told my husband, I said, ‘I’m gonna keep this close to my chest for the time being’ because I had to figure out things in my own head,” she told Roker on TODAY.

Rumors that the 64-year-old Southern cook suffers from the disease have been persistent. The National Enquirer first reported the diagnosis in April 2010. Deen neither confirmed nor denied the reports – until now.
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“I’m here today to let the world know that it is not a death sentence,” said the Food Network star, who is now being paid as a spokesperson for Novo Nordisk, the pharmaceutical company that supplies her diabetes medication. Coinciding with her announcement, Deen and her family are appearing in a new ad campaign for the company this month.

The news puts a spotlight on Deen, who has been criticized for promoting the type of high-fat, high-sugar diet that leads to weight gain – a major factor believed to cause type-2 diabetes. Deen said her reputation wasn't the reason she kept the diagnosis under wraps. "I wanted to bring something to the table when I came forward," she explained.

When asked about whether she will make a change in how she cooks on her show, “Paula’s Best Dishes,” Deen didn't give a direct answer, instead encouraging viewers to practice moderation.

“Here’s the thing, you know, I’ve always encouraged moderation,” she said. “On my show, you know, I share with you all these yummy, fattening recipes, but I tell people 'in moderation... You can have that little piece of pie ...'"

Deen told USA Today that since the diagnosis, she walks on the treadmill and quit drinking sweet tea. "That's a big trick for a little Southern girl," she told the paper. "I calculated how much sugar I drank in empty calories, and it was staggering. I would start drinking tea at lunchtime and drank it all the way to bedtime."

When asked by Roker about changes to her own diet, The Lady & Sons restaurateur emphasized her moderation mantra.

"I have always eaten in moderation," she said. "You know, people see me on TV two or three times a day and they see me cooking all these wonderfully Southern, fattening dishes. That’s only 30 days out of 365," she said. "And it’s for entertainment. And people have to be responsible. Like I told Oprah a few years ago, honey, I’m your cook, not your doctor. You are going to have to be responsible for yourself."

Deen, who told TODAY.com last year that she couldn’t do without butter or a deep-fryer, was called out by fellow food personality Anthony Bourdain in a TV Guide article for being “the worst, most dangerous person to America," who "revels in her unholy connections with evil corporations" and is "proud of the fact that her food is f---ing bad for you."
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Deen responded, telling the New York Post, “Anthony Bourdain needs to get a life.” Positioning herself as relatable to the home cook, she added, "Not everybody can afford to pay $58 for prime rib or $650 for a bottle of wine. My friends and I cook for regular families who worry about feeding their kids and paying the bills."

Bourdain, who says he was flooded by requests for quotes after news of Deen’s announcement leaked, shared his reaction with Eater.com. “When your signature dish is hamburger in between a doughnut, and you've been cheerfully selling this stuff knowing all along that you've got type 2 diabetes... It's in bad taste if nothing else.”

While Deen will continue cooking her fatty comfort meals on her show, her son Bobby has been promoting lower-calorie versions of his mom’s recipes (sans the butter and heavy cream), with his new Cooking Channel show, “Not My Mama’s Meals.”

(copied from http://bites.today.msnbc.msn.com/_news/2012/01/17/10173727-paula-deen-diabetes-diagnosis-wont-change-how-i-cook )

Relentless Training Lab Videos

2012-01-11T14:37:00.000-08:00

Glorifying Bad Form or Praising Good Effort

2011-12-02T05:46:00.000-08:00

There is a fine line when it comes to sacrificing form for the sake of the lift. It seems there's a 50/50 split on people that "we stress form over numbers," while the the half states "when you are pushing new numbers sometimes it's acceptable/normal to compromise form a bit."
I understand both sides of the coin and have mixed issues. I'd like to hear what other people think and why.

Here are video examples of people compromising technique to get lifts:

A Fitness Blooper for your viewing entertainment

2011-11-30T07:26:00.000-08:00

Some days you eat the bear and some days it eats you...

OG Trainer

2011-11-22T17:25:00.001-08:00

OG Coaches from CrossFit Central - The Triune on Vimeo.

Texas State Naturals

2011-11-22T12:29:00.000-08:00

Belief has changed my world

2011-11-22T05:51:00.000-08:00

I didn't know how far the rabbit trail would go- but I hopped down it none the less. I have now returned and wish to take others back with me. Contact me at 512 921 7563 to take your life to the next level! No excuses only action.

Man on a Mission

2011-11-21T13:48:00.001-08:00

This is me backstage and bronzed.

Besides being able to check this off my "fitness bucket" list I've always felt that a high level crossfitter should be able to walk into any domain (lift, race, mystery event) and at LEAST be able to hang. I have been on a mission to prove this.
Let me also refer you to the powerlift meet I did 2 months back. As the smallest framed male coach I felt it would have the most impact if I could show my pound-for-pound strength. I walked away with a trophy that day. I did not win the bodybuilding competition but I made it to finals. I felt I proved my beliefs and strength of the crossfit methodoligy.
I feel to win a speciality event "specializing" is a must. But one who claims GPP (genral physical prepardness) should test his/hers actual level of proficiency in any domain they claim proficiency in.
I will continue to test my proficiency in odd, fun, and functional ways in effort to blur concepts and boundaries of things like "normal, easy, outside the box, nand the likes."

..and of course, I'll keep all you readers in the loop. thanks for your support!

The Bodybuilder's Diet

2011-11-21T13:39:00.000-08:00

My personal 30 day challenge

On Saturday November the 19th I competed in the Texas State Naturals as a lightweight novice bodybuilder and in the men's physique division. I came in at 127.8lbs and 4.3 body fat. This took a considerable amount of work but not in the typical ways. My training was barely altered. My diet was my biggest battle. Simply put- I had to take it more serious that I had in my 4+ years of coaching and competing. I decided to create my own program instead of following the typical bodybuilder's diet. They usually follow a 12 week program, I wanted to do it in just 30 days. I based all my decisions off of my performance, energy, and goal and worked what became a 7 phase program that took me all the way to the finals!
I am eager to share the details and will so stay tuned for more!!

Powerful Beyond Measure

2011-11-10T20:26:00.000-08:00

What does bodyfat percantage mean..?

2011-10-27T15:44:00.000-07:00

Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss". When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So, now that you've had your body fat percentage measured, what does the number really mean? Understanding what your body fat percentage means can help you set goals for achieving a healthy weight.

First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).

A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:
*General Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise

Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss doesn't always mean fat loss. For example:

Let's say you're a 130# woman with 23% body fat, and you goal is to "lose 20 pounds":

Initial body fat: 130# x 0.23 fat = 30 # body fat

Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else)

Goal: 130# - 20# = 110 pounds

As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still requires 100# of lean body mass (bones, organs, etc.), but would only be carrying 10#, or only 9% body fat. From the chart above, you can see that this is a dangerously low percentage.

A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:

130# x 0.18 = 23 # body fat

100# lean body mass + 23 # = 123# goal weight

So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable.

So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.

Copied From- http://www.healthchecksystems.com/bodyfat.htm

Use your Hands

2011-10-20T18:40:00.000-07:00

Brighten the World

2011-10-13T13:18:00.000-07:00

Paleo Q&A with Dr. Setzler

2011-10-03T11:53:00.001-07:00

Over the weekend I got to chat with my father, Dr. Setzler and asked him his thoughts on Paleo concepts.

The worst spotter in the world

2011-09-07T08:38:00.000-07:00

DON'T BE "THAT GUY"!!

Wingsuits are Sic! Best wingsuit cvid I've ever seen..

2011-08-30T13:15:00.000-07:00

Insane Flyby In Wingsuit - Watch more Funny Videos

Working the Clean and hhit a 15lb PR. 175#

2011-08-25T10:52:00.000-07:00

Imagine if people did everything "for time"..

2011-08-24T10:03:00.001-07:00

15 Seconds Of Awesome: French Firemen's Exam - Watch more Funny Videos

Respect and Integrity

2011-08-15T12:29:00.001-07:00

Respect your classmates as well as your training. Hold yourself accountable to the commitments you agreed to. If you do, you will only reap the benefits. If you don't- there will be consequences... hehe ;-)

Rower Fail!

2011-07-08T11:57:00.000-07:00

Row Machine Workout Fail - Watch more Funny Videos

Don't be "that guy"... Train right at The Double C's!
512 921 7563

Everyone gets their "fit" on !

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

My World Upside Down: My Tribute to National Handstand Day!

2011-06-27T13:22:00.000-07:00

Thiel Techno Viking!!!!

2011-06-27T09:44:00.000-07:00

Watch more video of A Look Into the Counter Culture on sicfit.com

vir·tu·os·i·ty- Doing the common uncommonly well

2011-06-21T08:22:00.000-07:00

Virtuosity- Own it!!

This Guy Deserves A Raise - Watch more Funny Videos

Heart of Lions- CrossFit Women

2011-06-17T06:59:00.000-07:00

Hearts of Lions - CrossFit Women from SICFIT on Vimeo.

Walter M. - My Athlete of The Month!

2011-06-13T15:19:00.000-07:00

Walter has been training with me at my LCRA Relentless Bootcamp for over 2 years now. In that time he has undergone a fitness metamorphosis. Some of his list of accomplishments in CrossFit are:

2010 1st Place Men's Int. FGBV (having NEVER trained indoor except for a few PT's with me!)

2011 7th Place 2nd Annual Garage Gym Throwdown

2009-Present: Regularly "crushes" his WODs!

Thank you Walter for all your hard work. I appreciate your dedication. Now give me burpees!!!!

Cool Video of the Day

2011-06-09T15:47:00.001-07:00

Cool Slackline Stunt Competition - Watch more Funny Videos

I choose to live

2011-06-02T07:51:00.000-07:00

Dance on Hands

2011-05-25T16:04:00.000-07:00

for those who are ready for the next level. Call me 512 921 7563

How Kettlebells are Made

2011-05-24T06:25:00.000-07:00

The first rule about fight club is...

2011-05-19T15:54:00.001-07:00

Visit sicfit.com for more videos

Those who know are...

2011-05-17T15:42:00.000-07:00

Those Who Know Are | SICFIT from SICFIT on Vimeo.

TOP SECRET: Leaked Footage from Project Mayhem!

2011-05-01T11:49:00.001-07:00

This is footage from a group of men known only as "Team #5."

I am a Champion

2011-04-22T07:59:00.000-07:00

I dare you to listen this and then NOT be afraid of Fran, or Diane, or Murph! CRUSH IT!! Whatever it is DO IT! Do it with style & with grace. Live without fear. Dwell in the realm of new possibilities. Shape your life around your dreams not fears. You are powerful beyond measure!

Will Smith

2011-04-21T06:41:00.000-07:00

50 Things You Need To Give Up Today

2011-04-12T16:28:00.000-07:00

Things to Give Up

Marqandangel.com

When you stop chasing the wrong things, you give the right things a chance to catch you.

So starting today…

1. Give up trying to be perfect. – The real world doesn’t reward perfectionists, it rewards people who get things done. Read Getting Things Done.
2. Give up comparing yourself to others. – The only person you are competing against is yourself.
3. Give up dwelling on the past or worrying too much about the future. – Right now is the only moment guaranteed to you. Right now is life. Don’t miss it.
4. Give up complaining. – Do something about it.
5. Give up holding grudges. – Grudges are a waste of perfect happiness.
6. Give up waiting. – What we don’t start today won’t be finished by tomorrow. Knowledge and intelligence are both useless without action.
7. Give up lying. – In the long-run the truth always reveals itself. Either you own up to your actions or your actions will ultimately own you.
8. Give up trying to avoid mistakes. – The only mistake that can truly hurt you is choosing to do nothing simply because you’re too scared to make a mistake.
9. Give up saying, “I can’t.” – As Henry Ford put it, “Whether you think you can or you think you can’t, you are right.”
10. Give up trying to be everything to everyone. – Making one person smile can change the world. Maybe not the whole world, but their world. Start small. Start now.
11. Give up thinking you’re not ready. – Nobody ever feels 100% ready when an opportunity arises. Because most great opportunities in life force us to grow beyond our comfort zones, which means we won’t feel totally comfortable at first.
12. Give up setting small goals for yourself. – Many people set small goals because they’re afraid to fail. Ironically, setting these small goals is what makes them fail.
13. Give up trying to do everything by yourself. – You are the sum of the people you spend the most time with. If you work together, you will be far more capable and powerful than you ever could have been alone.
14. Give up buying things you don’t need. – Manage your money wisely so your money does not manage you. Do not spend to impress others. Do not live life trying to fool yourself into thinking wealth is measured in material objects. Read I Will Teach You To Be Rich.
15. Give up blaming others for your troubles. – The extent to which you can live your dream life depends on the extent to which you take responsibility for your life. When you blame others for what you’re going through, you deny responsibility – you give others power over that part of your life.
16. Give up making mountains out of molehills. – One way to check if something is worth mulling over is to ask yourself this question: “Will this matter in one year’s time? Three years? Five years? If not, then it’s not worth worrying about.
17. Give up trying to live up to the expectations of others. – Work on it for real and exceed your own expectations. Everything else will fall into place.
18. Give up the ‘easy street’ mentality. – There is too much emphasis on finding a ‘quick fix’ in today’s society. For example taking diet pills to lose weight instead of exercising and eating well. No amount of magic fairy dust replaces diligent, focused, hard work.
19. Give up making promises you can’t keep. – Don’t over-promise. Over-deliver on everything you do.
20. Give up letting your thoughts and feelings bottle up inside. – People are not mind readers. They will never know how you feel unless you tell them.
21. Give up beating around the bush. – Say what you mean and mean what you say. Communicate effectively.
22. Give up avoiding change. – However good or bad a situation is now, it will change. That’s the one thing you can count on. So embrace change and realize that change happens for a reason. It won’t always be easy or obvious at first, but in the end it will be worth it.
23. Give up your sense of entitlement. – Nobody is entitled to anything in this world. We are all equal. We breathe the same air. We get what we give. We get what we earn.
24. Give up waiting until the last minute. – Those who fail to plan, plan to fail.
25. Give up being dramatic. – Stay out of other people’s drama and don’t needlessly create your own.
26. Give up being anti-athletic. – Get your body moving! Simply take a long, relaxing walk or commit 30 minutes to an at-home exercise program like the P90X workout.
27. Give up junk food. – You are what you eat. Read The 4-Hour Body.
28. Give up eating as a means of entertainment. – Don’t eat when you’re bored. Eat when you’re hungry.
29. Give up foolish habits that you know are foolish. – Don’t text and drive. Don’t drink and drive. Don’t smoke. Etc.
30. Give up relationships with people who bring you down. – Saying “no” to right people gives you the time and resources required to say “yes” to right opportunities. Spend time with nice people who are smart, driven and likeminded.
31. Give up being shy. – Network with people. Meet new people. Ask questions. Introduce yourself.
32. Give up worrying about what others think of you. – Unless you’re trying to make a great first impression (job interview, first date, etc.), don’t let the opinions of others stand in your way. What they think and say about you isn’t important. What is important is how you feel about yourself.
33. Give up trying to control everything. – Life is an unpredictable phenomenon. No matter how good or bad things seem right now, we can never be 100% certain what will happen next. So do you best with what’s in front of you and leave the rest to the powers above you.
34. Give up doing the same thing over and over again. – In order to grow, you must expand your horizons and break free of your comfort zone. If you keep doing what you’re doing, you’ll keep getting what you’re getting.
35. Give up following the path of least resistance. – Life is not easy, especially when you plan on achieving something worthwhile. Don’t find the easy way out. Do something extraordinary.
36. Give up persistent multi-tasking. – Do one thing at a time and do it right.
37. Give up thinking others are luckier than you. – The harder you work, the luckier you will become.
38. Give up filling every waking moment with commitments and activities. – It’s okay to be alone. It’s okay to do nothing sometimes. Think. Relax. Breathe. Be.
39. Give up making emotional decisions. – Don’t let your emotions trump your intelligence. Slow down and think things through before you make any life-changing decisions.
40. Give up doing the wrong things just because you can get away with it. – Just because you can get away with something doesn’t mean you should do it. Think bigger. Keep the end in mind. Do what you know in your heart is right.
41. Give up focusing on what you don’t want to happen. – Focus on what you do want to happen. Positive thinking is at the forefront of every great success story. If you awake every morning with the thought that something wonderful will happen in your life today, and you pay close attention, you’ll often find that you’re right.
42. Give up taking yourself so seriously. – Few others do anyway. So enjoy yourself and have a little fun while you can.
43. Give up spending your life working in a career field you’re not passionate about. – Life is too short for such nonsense. The right career choice is based on one key point: Finding hard work you love doing. So if you catch yourself working hard and loving every minute of it, don’t stop. You’re on to something big. Because hard work ain’t hard when you concentrate on your passions. Read The 4-Hour Workweek.
44. Give up thinking about the things you don’t have. – Appreciate everything you do have. Many people aren’t so lucky.
45. Give up doubting others. – People who are determined do remarkable things. Remember, the one who says it can’t be done should never interrupt the one doing it.
46. Give up fussing with every beauty product on the market. – Good looks attracts the eyes. Personality attracts the heart. Be proud to be you. That’s when you’re beautiful.
47. Give up trying to fit in. – Don’t mold yourself into someone you’re not. Be yourself. Oftentimes, the only reason they want you to fit in is that once you do they can ignore you and go about their business.
48. Give up trying to be different for the sake of being different. – Nonconformity for the sake of nonconformity is conformity. When people try too hard to be different, they usually end up being just like everyone else who is trying to be different. Once again, be yourself.
49. Give up trying to avoid risk. – There’s no such thing as ‘risk free.’ Everything you do or don’t do has an inherent risk.
50. Give up putting your own needs on the back burner. – Yes, help others, but help yourself too. If there was ever a moment to follow your passion and do something that matters to you, that moment is now.

And remember, mistakes make us human, failures help us grow, hope keeps us going and love is the reason we’re alive. So keep learning, loving and living. Never give up on yourself.

Kettlebell Underground

2011-04-12T07:40:00.000-07:00

Grab onto the bell!

Kettlebell Shirts are in!!!

2011-04-07T09:28:00.000-07:00

$20 each. First come first serve..

Kettlebell Uldt.

2011-04-04T19:38:00.000-07:00

Manzano Mile

2011-04-02T11:36:00.000-07:00

Me and J.T. chillin' post race. I ran it in 6:05 with NO run training, only the awesome general physical preparedness of CrossFit Central!

The Kettlebell Army Grows

2011-04-01T10:39:00.001-07:00

Come get you some!

Tues/Thur 7:15-8am

Mon-Fri 11:45-12:30

Mon-Thur 6:45-7:30pm

CrossFit Central Kettlebell

RAD

2011-03-29T09:08:00.000-07:00

A lil' shout out from 1986.

Get stoked!

Primal Pancakes!

2011-03-25T10:20:00.001-07:00

Ingredients
4 eggs
1 ripe banana, mashed
1/2 Cup Nut butter (almond or cashew are great)
30g Scoop of Protein Powder (I used Cookies and Cream flavor)
1/2 tsp baking powder
1/2 cup blueberries (optional)
Cinnamon
Butter

Instructions
Combine the eggs, mashed banana, and nut butter until smooth. Mix in the protein powder and baking powder. Add blueberries if you like.

Grease a hot skillet or large frying pan with butter and pour pancake batter in by about 1/3 cup scoops. Sprinkle with cinnamon. Pancakes are ready to flip when the bubbles rise to the top and pop.

These were delicious all on their own, but would be good topped with applesauce, cooked berries, more nut butter or honey/maple syrup if you're going for that sugary treat.

(Makes about 10 pancakes)

NEW BLOG! Dedicated to the Golden Age Strongman

2011-03-25T06:27:00.000-07:00

CLICK HERE ---> Golden Age Strongman

Mission Statement:

-Yesterday’s training brought to you today.-

My quest for fully functional and highly effective training which will apply to lifts and maneuverability of any object as well as to meet the demands that life throws at us as well as intending to not just survive but to thrive has led me to create this blog. Being committed to training in the manner of Strongmen of the Golden Age Era was the result. This was a time before treadmills, military incline press machines, and especially the shake weight. Life was hard and training was a reflection of life. Strength and perseverance was forged through tools like kettlebells, barbells, stones, logs, and any various odd objects found along the way. Often the men who forged this era didn’t follow fitness regimens but carved their own utilizing only their wits and their mits. To those gentlemen- thank you. I strive to continue on where those footsteps led off.

-Randal Setzler

Crossfit Level 1 Tues/Thur 7:30-8:15pm

2011-03-23T12:41:00.000-07:00

Gettin' some!

Manzano Mile April 2nd!!

2011-03-17T16:36:00.000-07:00

The Manzano Mile, hosted by USA Olympian Leo Manzano, is an all-comers track meet consisting of individual mile and mile relay events. Individual mile events range from Age Groups 10 years to Grand Masters (50+), and there are special relay categories for Corporate/City, Fit Industry, and Media teams.

For Kids is the 1379 Kids Quarter "Future Milers of America" a free 400 meter event for kids 9 and under. The event closes with the Open Male and Female mile race. Event participants will receive an event T-Shirt, food, and drink with registration. Live bands will play on the infield during the event. Spectators are welcome to come out and watch the excitement.

The Texas School for the Deaf, located in central Austin, will serve as the host venue.

Olympian Leonel Manzano is hosting the mile event series for the benefit of his foundation. Leo was born in Mexico and came to the United States when he was four years old. Growing up in a financially limited area, he found great opportunity through running. Blessed with talent, through high school he developed to be the state's fastest miler, winning state championships in the 800 meter and mile races. Leo went on to receive a full scholarship to run for The University of Texas where he won multiple NCAA titles at the Division One NCAA Championships in the indoor and outdoor mile. Today, Leo wants to give back to the sport that created an incredible opportunity for him. Leo's foundation focuses on funding underprivileged running programs, specifically, providing apparel and shoe merchandise for cross country and track and field runners who have limited resources at their schools in Texas. The Manzano Mile is the first event in which Leo seeks to raise money for this cause.

COME RUN WITH ME!!

Buddha and the slackline

2011-03-16T13:53:00.000-07:00

Invocation

2011-03-15T05:21:00.000-07:00

The Godfather of CircusFit

2011-03-10T15:33:00.000-08:00

A tribute to one of my heroes. Here's to you Otto!

Otto Griebling, (April 28, 1896 – April 19, 1972) was a German-born immigrant who rose to become the most respected American circus clown of the 20th century as well as the developer of a bodybuilding method and its associated exercise program that was best known for a landmark advertising campaign featuring Griebling’s name and likeness; it has been described as one of the longest-lasting and most memorable ad campaigns of all time. Griebling performed for many years with the Cole Bros. and later the Ringling Bros. and Barnum & Bailey circus. He was one of four clowns given the title Master Clown by Irvin Feld.According to Griebling, he trained himself to develop his body from that of a “scrawny weakling”, eventually becoming the most influential character clowns of his day. His company, Otto Griebling Ltd., was founded in 1929 and, as of 2009, continues to market a fitness program for the “97-pound weakling.” The company is now overseen by the International Clown Hall of Fame and Research Center in Baraboo, WI.

Otto Griebling, (April 28, 1896 – April 19, 1972) was a German-born immigrant who rose to become the most respected American circus clown of the 20th century as well as the developer of a bodybuilding method and its associated exercise program that was best known for a landmark advertising campaign featuring Griebling’s name and likeness; it has been described as one of the longest-lasting and most memorable ad campaigns of all time. Griebling performed for many years with the Cole Bros. and later the Ringling Bros. and Barnum & Bailey circus. He was one of four clowns given the title Master Clown by Irvin Feld.

According to Griebling, he trained himself to develop his body from that of a “scrawny weakling”, eventually becoming the most influential character clowns of his day. His company, Otto Griebling Ltd., was founded in 1929 and, as of 2009, continues to market a fitness program for the “97-pound weakling.” The company is now overseen by the International Clown Hall of Fame and Research Center in Baraboo, WI.

10 Tips for Eating Paleo

2011-03-09T13:28:00.000-08:00

“Eat meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that support exercise but not body fat.”

1. Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder. I stick tried and true to my favorite recipes and try to shake something up each time I make it.

2. Pre-cook food. Spend a few hours at the beginning of the week and cook big batches of food. This will allow you to minimize the amount of time that you have to spend cooking during the week. I generally like to cook at least for two days when I cook during the week, since I work all day, then wod, then finally make it home and don’t necessarily want to cook every day.

3. Cook more that you need. This is similar to the previous tip, the idea being that if you cook more than you need for one meal then you can eat it later, or the next day. Plus, depending on your workout that day, you may be hungier than you realize and without enough food, there’s that tendency to stray!

4. Rather than cutting yourself off from all of those foods which you enjoy that aren’t 100% paleo friendly, simply eat smaller amounts and be moderate. Remember, you’re trying to fit paleo into your life the best that you can, you don’t necessarily have to be 100% strict while you’re getting used to the diet. Just do your best, that’s all you can ask for. And remember that it’s okay to have cheat days, you can’t be perfect every day.

5. Do not keep junk/unhealthy food that you know you shouldn’t eat, in the house. For most people, if it is in the house they will eventually eat it. When I recently moved last year, I ended up throwing out all my pastas and other non-paleo foods as I went through my cabinets. If it’s there, I know I’ll have a bad night and want to attack the cabinets!

6. Do not run out of food. This is horrible. Do not let it happen to you. Always keep a package of bacon and eggs available just in case, it’s always something to fall back on! I like to make a weekly ground beef mixture with onions and peppers that’s easy to heat up quickly if you don’t feel like cooking and is delicious as a salad protein.

7. Try planning out your meals for a week. This comes easily to type one personalities, for the rest of us it can be a nuisance. Though this has the benefit of ensuring you know what you need in the house for the week, and eliminates that time wasting period during which you try and figure out what you should cook for dinner.

8. Keep a handy meal replacement shake/can of tuna in your car/office/desk/bag for a paleo friendly snack in case plans change. Protein, protein, protein, you can never go wrong. I like to keep almonds or almond butter around, just be careful not to overdo it!

9. Learn to use spices; this will do wonders for you and will offer variety and different flavors to your meals. I’m slowly making my spice collection a little bigger, picking up one more thing every time I go food shopping. It makes a world of difference, especially with regards to #1. The same exact meal can taste completely different using italian seasonings instead of sage. In regards to salt, I choose to use only sea salt and that’s sparingly. There’s a good amount of salt-free seasoning mixes out there, I used to use Mrs. Dash a lot, but I’m going to try out a few other brands.

10. Eat lots of vegetables; try and eat a good variety with many different colors. And if you can, try to eat for the season and locally. It not only helps out your area’s economy, but you’re getting fresher fruits and vegetables that aren’t picked unripe and then ripen during transport. Every few months, you’ll have new choices to pick from!

Champs from the 8 week challenge

2011-03-08T13:46:00.001-08:00

Clint H. lost 21lbs

Carey B. lost 19lbs

Kelly M. lost 16 1/2lbs

Jeff Lost 5.5% body fat

These people were able to accomplish great things in 2 months. Collectively these people lost 71 pounds (32k) in only 8 weeks. Who want to be the next...?

my number is 512 921 7563

This is YOUR life.

2011-03-08T13:25:00.001-08:00

Watch more video of Best CrossFit Gyms on sicfit.com

Simply Good

2011-03-03T09:13:00.001-08:00

LCRA rockin' the bells

2011-03-02T11:46:00.000-08:00

6:15-7:15 M/W/F

Hit me up for a free class!

We are Champions!

2011-02-23T10:13:00.000-08:00

Warrior in Today’s Society

2011-01-26T16:26:00.000-08:00

Warrior in Today’s Society

Jermaine Andre is a professional mixed martial artist, a great warrior and a
righteous man. These are his words.
'To be a warrior in today's society is to be one of the unaccepted and
misunderstood.

As a true warrior carries more concern and emotion than the average person,
he must always suppress his feelings so that he will not die from sadness.
This usually leads the judgmental into believing that the warrior is a man
of no heart. A true warrior looks deeply into all things without limiting
his mind inside of the borders of societies restrictions. He makes his
judgments off of what he has learned through experience instead of what he
is told to believe.

A code of honor is always established somewhere within a warrior's life. His
honor is more important to him than life itself. He would rather be dead
with honor than alive without it. Please understand that a warrior's honor
is not to be confused with a fool's ego. A warrior of today must always
keep himself disconnected from the gratifications that society allows.
Material things and money are only that to him. He must always be prepared
to die for what he believes in, so he must never fear leaving things behind.
Warriors believe in standing for what's right and falling for what's right.
They do not sway with the winning side if it is in the wrong. This would be
dishonorable. A warrior knows of things that the domesticated doesn't
because of his courage to seek and find at his own will. This always keeps
him separate from the sheep who follow the manipulating shepherd.
Reference:: Sikh Philosophy Network http://www.sikhphilosophy.net/sikh-sikhi-sikhism/21615-warrior.html
He does not look for his honor through fame or what other people think of
him. Even if the world condemns what he is doing as wrong, he will keep
doing it if he himself feels that it is right. He does not seek the
approval of misled and misguided men. Only the approval of the Spirit that
he has chosen as his leader.

To the warrior, his only fear of death, is to die a cowardly one. To die a
good, warrior's death … is only a blessing from his Superior Spirit.
Death through life is what the warrior will seek … and life through death,
is what he shall find.'

1/25/11

2011-01-25T15:09:00.000-08:00

6 R. Swing
6 Burpee
6 Tire Flips
6rds

m48
w32

----------------------------------

Sledgehammer 5/5
Bent Row 10
Snatch 10/10
AMRAP10

m24
w16

Double Levers at the Double C's

2011-01-18T09:16:00.001-08:00

1/11/11 Kettlebell WOD

2011-01-11T09:08:00.001-08:00

15 Thrusters
15 Pull-ups
400m run
21 OH Swing
12 Pull-ups
400m Run
9 Deadlift
9 Push-ups

Ring of Fire

2011-01-04T15:07:00.000-08:00

No dream is foolish. You are powerful beyond measure.

"Do the thing and you will have the power." RWE

CrossFit Central Super Hero School!

2011-01-03T16:11:00.000-08:00

Visit sicfit.com for more Videos

Time to get back on track

2011-01-02T18:02:00.000-08:00

time to get back on track

No excuses..

2010-12-16T10:57:00.000-08:00

Kettlebell WOD

2010-12-14T13:41:00.000-08:00

50 Amer. Swings
40 Snatch
30 C&P
20 Lunge W/pass
10 Burpee
400m run

Down then back up..

Kettlebell!!

2010-12-06T16:43:00.000-08:00

Enter the Bell.

Danny MacAskill: Way back home

2010-11-18T19:19:00.000-08:00

The Butcher Challenge

2010-11-08T16:32:00.001-08:00

Visit sicfit.com for more Videos

Good show ol' chap..

2010-11-02T16:52:00.001-07:00

People Are Awesome!

2010-10-29T09:02:00.000-07:00

Kettlebell Unlimited

2010-10-27T08:03:00.000-07:00

3 HSPU
5 Burpee
7 OH Swing

AMRAP15

M32
W24

Work Out Loud.

2010-10-22T06:58:00.000-07:00

Parallette Training- Hand Balance.

2010-10-19T19:42:00.000-07:00

Kettlebell Unlimited.

2010-10-19T07:33:00.000-07:00

go to CrossFit Central for details and signup.

The Harmony of Strength and Skill

2010-10-18T10:58:00.000-07:00

Own your strength. Own your skill.

Relentless Bootcamp

2010-10-18T08:45:00.000-07:00

LCRA
M/W/F 6:15-7:15am

Anderson High
T/TH 6-7am

Mueller Park
M/W 4:30-5:30pm

contact me for details @ 512 921 7563

I'll let you try out one for free!!

Randal and his walker Photoshoot

2010-10-11T19:51:00.000-07:00

"Fit Folks" article in The Statesman

2010-10-11T19:43:00.000-07:00

http://galleries.austin360.com/gallery/fit-folks/132652/

(Randal Setzler, 30)
Who thought you could keep Austin weird and keep yourself fit at the same time? I sure did! I have taken not only my fitness but my client's fitness outside of the box and into the realm of whimsical by incorporating techniques like fire spinning, hand balance and parkour into our normal workout routines. On any given day, you might find me around town scaling walls, attending a party with fire in hand or hosting a partner balance workshop.

All right ladies and gentlemen- The cookie cutter training days are over. Come get in on this and take it to the next level!

512 921 7563
randalsetzler@crossfitcentral.com

4:30-5:30pm M/W Mueller Park has it going on!!

2010-10-06T16:32:00.000-07:00

The Slight Edge

2010-10-06T05:50:00.000-07:00

It's not any one act we do- but the constant small ones which create the slight edge and produce the big difference. Excuses are ample and easy. Dedication takes effort and is often only thanked by our own internal voice. But to me- that makes it all worth while. Find your strength and become unstoppable.

K- Bell

2010-10-05T13:21:00.000-07:00

Noon Kettlebell Posse ..up to no good hehe..

Sunrise Thrusters

2010-10-04T19:08:00.000-07:00

Enjoy a sunrise with your thrusters -or- is it enjoy a thruster with your sunrise..? Either way, it's a great way to start your day! M/W/F 6:15-7:15am LCRA. Contact me to get in on this!

Secrets of Gymnastic Strength

2010-10-02T12:27:00.000-07:00

This is my second home.

2010-10-01T12:02:00.000-07:00

Come over any time..

Row, Row, Row- your Concept 2...

2010-10-01T05:50:00.000-07:00

Today's indoor menu reads as such-

Row 25 calories
25 Burpee-Pullups

3rds

New Relelntless Bootcamp @ Mueller Park

2010-09-28T12:42:00.000-07:00

COME CHECK OUT OUT THE MOST BEAUTIFUL BOOTCAMP LOCATION IN AUSTIN!!!

We meet right by these structures

It is behind the pond with this lovely fountain.

We are behind this hanger and on the other side of the pond.

There are even swans!

Here is a link to a map of exactly where we will be meeting:
http://maps.google.com/maps?hl=en&um=1&ie=UTF-8&q=mueller+central+park+austin+tx&fb=1&gl=us&hq=mueller+central+park&hnear=Austin,+TX&cid=0,0,17830624322778801813&ei=N0eiTI7qDYP7lweRpqzYBA&sa=X&oi=local_result&ct=image&resnum=2&ved=0CCMQnwIwAQ
(the link is acting wacky- you will have to copy and paste)

Class times are Monday and Wednesday 4:30-5:30pm. The weather is perfect at that time!

To sign up go here-
https://clients.mindbodyonline.com/asp/adm/home.asp?studioid=7224

and, as always, - contact me if you have any questions
512 921 7563
randalsetzler@crossfitcentral.com

Great work Guys

2010-09-28T07:11:00.000-07:00

Walter Moreau has been training with me at my LCRA Bootcamp for a lil' over a year now. This was his first competition, let alone his first time ever to do Fight Gone Bad. His son also competed in the kids heat. Both of them took first place in their division. I did some prep work with them both in personal training. Walt is EXTREMELY consistent in bootcamp and Gabriel, his son, has even joined the class once or twice. I am very proud of their hard work and they should be too! Good work guys!!

BEYOND BODYWEIGHT: Small Group Training

2010-09-21T12:35:00.000-07:00

Starting in October BEYOND BODYWEIGHT training begins. This is training limited to groups of three which will focus specifically on body control and strength gains through bodyweight conditioning. Balance, Coordination, Accuracy, and Agility are physical skills that will get enhanced along with Strength, Flexibility, and Stamina.
Groups of 3 will meet once a week over two months for a total of 8 sessions. We will use a physical assessment to measure our gains from the program. Specializing in body control and awareness- we will take our fitness to the next level. Get in on this great opportunity.

Group times are:
Mondays 9am (8 sessions)

Fridays 5pm (8 sessions)

(if you have a group of 3 who are interested but who cannot attend at that time, contact me and we'll get something figured out.)

UTB 9/18/10 Photo Recap

2010-09-20T19:11:00.000-07:00

teaching the Clean and Press

Chris and I doing a kettlebell showout

Med ball recovery mission

CrossFit Central has BALANCE!

2010-09-19T18:52:00.000-07:00

Hand Balance Workshop a HUGE Success!!

2010-09-18T18:59:00.000-07:00

Methode Naturelle

2010-09-13T07:39:00.000-07:00

Small group and private lessons starting in October. More details soon. Contact me if interested.

We play how we want to play!

2010-09-09T16:17:00.000-07:00

Use Your Hands

Handstand in (TX) Snow

Hand Balance on Parallettes

Hand Balance Workshop Sept. 18th 10:30-1pm

2010-09-03T14:12:00.000-07:00

WHAT: Hand Balance Workshop
WHEN: Sept 18th 10:30-1pm
WHERE: CrossFit Central Gym

Go here to reserve your spot!- CLAIM YOUR SPOT

The handstand – a fundamental skill if you are interested in bodyweight exercises. Working it will build strength and help develop total body coordination.

No stunt is more beautiful, more symmetrical, more eye pleasing, more attention-attracting, or more universally admired than the handstand. No stunt is more indicative of highly developed neuro-muscular coordination, controlled strength and power, and skillful daring than the handstand. No stunt is more satisfying to do, more impressive to watch, or more widely performed, than the handstand.

The benefits are many. If you look at any master of this art then you will see a strong man or woman. Put simply, the advanced moves like a pike press or planche take an unbelievable amount of strength across the arms, shoulders, and abs on top of the coordination required.

Look at the arms of any advanced hand balancer and you will see not a bulky 20” arm but one that is capable of many feats of strength. And its not just the upper arm. Even more so is the strength you get in the forearms and hands.
Though the simple handstand does not require an extraordinary amount of strength the various presses such as a hollow back press-up or a freestanding handstand pushup will help you build it. Press your bodyweight with a barbell? All good, but can you actually press your bodyweight?
You see these moves take lots more then just arms and shoulder strength. Most of the power and stability actually comes from the abs and midsection. To hold any position requires a coordinated effort from your entire body even the legs.

The body awareness and muscular control you will develop from practicing these hand balancing skills cannot be beat by any other means. True strength comes from being able to control your efforts to a high ability. Watch a master of this art and you will see someone who can make their body do whatever they want it to…on command.

Kettlebell Unlimited

2010-09-01T08:26:00.001-07:00

The Kettlebell Unlimited is CrossFit Central's best kep secret. For only $150 a month you can come to as many Kettlebell Classes as you'd like. If you're a current CC member- its only $75 to supplement your off days at your regular class. It's a great deal for those looking to squeeze in more training. It is such a unique tool and the benefits that come from it simply can't be touched by other means!

It's a work in progress

2010-08-31T12:43:00.000-07:00

Officer Stephen S. calls himself "a work in progress." Ever since he started training crossfit, parkour, & kettlebells- he considers himself to be a completely different person then when we first began. He certainly ahs coe a long way and he realizes that his fitness goals ia a journey, not a destination. We both eagerly await to see how far we can hop down this rabbit trail together..

Weekend Update

2010-08-30T07:49:00.000-07:00

FGB in costume is hotter... but sooo much cooler hehe!!

take matters into your own hands

2010-08-28T15:04:00.000-07:00

Move.

2010-08-26T12:27:00.000-07:00

Move from CrossFit Central on Vimeo.

MOVEMENT IS MEDICINE. HEALTH IS WEALTH. get out there: run, jump, play- move!