Arnold! Arnold! Arnold!

140lbs of Fury cleans a 106lb Kettlebell

I am working on building consistency and proficiency with the 3 pood kettlebell. This will come through repetition, repetition, repetition...

It's more than just a workout. It's a lifestyle.

.com WOD demo and instructional

I was honored to be called upon to give the .com wod demo to today's wod. The workout was insane and it involved my favorite lift. Here's how it came out!!

Just a random evening at the Kettlebell Underground

Featherweight Battle lll

B. Palmer presents a beat the coach video for Relentless Bootcamps (Notice his trash talking at the end of the vid.)


This prompted me to film this after watching his "attempt' hehe...

Featherweights Vs "Nicole"

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

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!!

Glorifying Bad Form or Praising Good Effort

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

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

OG Trainer

OG Coaches from CrossFit Central - The Triune on Vimeo.

Belief has changed my world

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

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

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!!

Use your Hands

Paleo Q&A with Dr. Setzler

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

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

Respect and Integrity

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!

Row Machine Workout Fail - Watch more Funny Videos

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

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