We are Moving!!!!

CrazyWife and I are currently en route to Korea (PCS) and we are eager to set up shop when we get to Yongson, Korea with all of our gear.

Stay tuned for updates on when and where we will start meeting next year...

We will be on ground on 13 JAN 09 and will start working out at Collier Field House at 1000hrs Saturday, 17 January 2009.

C.H.

CrossFitting across America (Part 2)

A quick update on the whereabouts of CrazyWife CrossFit. We couldn't take any more driving after driving through the blizzard to Albuquerque and getting iced out of an early-morning workout and then hitting even more snow in Flagstaff the very next day. We missed out on another early morning workout there since their first workout doesn't start til 0900. How great would that be? Not going to work until 9? I think I like that rule very much. Now, if I could just retrain my body to sleep in til 8, I'd be golden. Can't stop getting up at 0500 now, even with a week of leave under my belt. I suppose my crappy holiday dieting has something to do with my messed up sleep cycles...
Never fear though, we are finally in Boise after a 12 hour marathon drive to Salt Lake City and a little 5 hour finisher yesterday. I'm happy to say it's not as cold as I thought it would be but I'm not running around in shorts anytime soon. I did finally get a great workout in at CrossFit Asylum right down the street in Boise (Garden City really but who's counting?).
We are looking forward to some relaxation (good luck with an antsy two-year old running around), some workouts (not too many though, they really hurt after a few weeks off), and eating (a little bit) better. Now if I could just get my family to buy into a more Paleo existence. Good luck not getting some potatoes in a meal in Idaho. (And why is a breakfast not complete without your choice of hashbrowns, home fries, grits, toast, or sugar???)
I hope our workout gear is okay on it's long journey to Korea. I can't wait to unwrap it all, it will be just like Christmas all over again...

Happy Holidays Crazies...!!!

Is ESPN CrossFit?

When will we see the CrossFit Games on ESPN2?

When will we see an affiliate in Bristol?

For any ESPN fans out there, I threw this post up in the hopes that I would get a bite off of a text message I sent to ESPN. They started accepting text messages on top of the thousands of emails they get at "Mike & Mike in the Morning" and they got like 11,000 texts in the first five minutes.

Crazy huh? I was imagining how CrossFit would take off if it started to get some air time on ESPN? What if the announcers there started to workout with CrossFit and then started to brag about all of their results? At least we will see the CrossFit Games on ESPN 2 or ESPN Deportes in the next year or two. That will be very, very cool.

I still think my dream job would be kicking some butt with a CF Affiliate at ESPN Headquarters...hmmmm...

CrazyHusband

Sent from my iPhone

CrossFitting across America

We have left San Antonio (for good) and we are driving to Boise, Idaho
for Christmas ala the Beverly Hill Billies and our car crammed full of
luggage.

We spent the past weekend in Wichita Falls, Texas learning how to lift
heavy stuff off the ground from Coach Mark Rippetoe.

Monday we stopped in Amarillo for a free 72oz steak (if you can finish
it in an hour) and then finished with a drive through a late afternoon
snow storm to slide into Albuquerque. Unfortunately, the Tuesday
school closures include a CrossFit closure...

:-(

Oh well, I guess we can push on to Flagstaff for a mile high workout
tonight (fingers crossed).

C.H.

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Finding your kryptonite

Holidays are here and we are stressing big time.

The Army has found it in their infinite wisdom to move us to Korea for
a few years. Pile on selling one of our vehicles, selling our house
(in December), six days of movers packing out all of our worldly
possessions, managing a rambunxious two year old, under packing our
over-packed luggage for a 30-day vacation and then a 15 hour flight,
living in a hotel room, eating out for breakfast, lunch and dinner,
and oh by the way did I mention that we are pregnant...???

I say all this not looking for sympathy but to say that I'm painfully
aware of how hard it is to eat right. Everywhere you go it's all
bread and pasta and "what would you like to drink with that?" Soda,
super sugary lemonade, sweet tea, you name it and it will quickly put
you into a blissful food coma. And when you are stressing, you go
back to that trough early and often. Then you feel like crap so you
are more apt to do it all over again to try to recapture some of those
blissful feelings and pretty soon you find yourself in an endless loop
of shittiness.

It took me a week of swirling in that self-inflicted cesspool to
figure out that I use (fountain) Pepsi to self-medicate. LOTS of soda
if I can help it. I figure I've been averaging 100+ ounces a day for
the last few days.

That's easily 1,250 extra calories every day without counting all the
bread and pizza and ice cream I will pile on top of that. No amount
of CrossFitting will keep all that from turning someone into a fat ass
pronto.

Therefore...

Pepsi is my kryptonite...

So...

Until we are finally settled into our new pad in Korea with our own
groceries and kitchen, I am going monitor my level of Pepsi
consumption so I can stay within spitting distance of my girlish figure.

Today:
44 ounces

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Out with a bang

"Crazy" Leah brought three of her PA school girlfriends to the final CrazyWife CrossFit workout at Jimmy Brought and CrazyWife took one look at them and decided to put them through "Fran". For the three of them it was their first ever exposure to CrossFitting so we warmed up with some squat form work, and played with ring push ups, pull ups & handstand push ups with IronWoody bands and some Kettlebell swings. Keith joined in the fun and all five were giving all they had amidst the Saturday morning bicep curl gym crew.

"FRAN"

21-15-9 reps of:

Thrusters (95#/65#)

Pull ups

Emily - 5:07 (2x20# dumbbells/large band)

Lydia - 6:05 (2x15# dumbbells/large band)

Laurie - 6:45 (2x20# dumbbells/large band)

Keith - 7:50 (rxd)

Leah - 8:45 (45# barbell/large band)

Great job everyone!!! Good luck with your CrossFitting!!!

Tuesday crew tackles "Jackie"

Our last weeknight workout before the packers come in and take the little garage-gym that could and put it in a box bound for Korea.  "Crazy" Shannon, Sam and Emily showed up to tackle the final WOD which was fitting as Jackie was the very first WOD CrazyWife and I did in the garage with Matt and Kearson (sp?) way back in the central Texas summer heat.

"Jackie"
Row 500 meters
50 Thrusters
30 Pull ups

Emily (7:58)  15-lb bar, large band pull ups
Shannon (8:53)  25-lb bar, jumping pull ups
Sam (9:43)  45-lb bar, large band/jumping

Good job guys!!!  Good luck with your CrossFitting!!!

P.S. - the final Saturday workout will be at Jimmy Brought at 0830 and we will find some mischief to get into...(wink)

Running and Endurance Certification

Don't forget CrazyWife and I are in Plano Texas today for the CrossFit
Running and Endurance Certification.

Wish us luck and we'll see you "Crazies" next Saturday for one last
workout before we head off to the Land of the Morning Calm - Korea...

We will hit two more workouts with Crazy Shannon on Tuesday and
Thursday since she is so drinkin the Kool-aid now.

(Edit: the CrossFit Running and Endurance was another huge success. Every CF cert we have been to has not failed to impress. We learned a ton of information about programming and endurance training as well as how to run with proper technique. CrazyWife had the highest percentage of improvement in running efficiency at 88% more efficient. I was in a close second at 71% improvement. Great job and thanks again BMack and Karl!!!)

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Saturday Crew at Jimmy Brought

Leah shows off her "L sit" during skill work

3, 2, 1...go!!!

Determined deadlifts...

Fast and furious kettlebell swings...

Victory lap with Caged Monkey...

SATURDAY 081122

Slow on the post but I finally got my act together. CrazyWife and I have been busy getting ready to move and sell the house and sell the truck and...

Great day to workout, pretty good weather for November but the ladies were really hoping to workout inside, at least that what it seemed like when I told them they were going to have run outside (a little bit). Smile.

Today's workout:
30 deadlifts
30 Kettlebell swings
Run 400 meters (one time around the gym)
20 deadlifts
20 Kb swings
Run 400m
10 deadlifts
10 Kb swings
Run 400m

Kathleen - 14:52
Leah T - 14:58
Rebecca - 15:45
Anna - 17:13

Times are approximate since I can't find where I wrote them down anywhere but I hope my CrossFit memory is still pretty close. Great work Ladies!!!

We had to reschedule Tuesday's workout with Shannon until next week but we will fit that one in for sure.

CrazyHusband will definitely be working out on Turkey Day so if anyone wants to get in on that anti-stuffing action, email.

CWCF Tuesday Crew tackles Angie

CrazyWife demonstrates the assisted HSPU

Sam with some high quality push ups

Sweet victory!!!

Jason and Crazy Monkey

Crazy Monkey lovin his new bouncer...

TUESDAY 081118

A couple of extra "Crazies" showed up for Shannon's regularly scheduled Tuesday beatings. The three of them got to warm up with some assisted hand stand push ups and some good lookin hand stands against the wall.

Then it was on the tackle "Angie" as a group.

ANGIE
100 pull ups
100 push ups
100 sit ups
100 squats

I just picked this one to see their faces when I explained what the workout was going to be. There is something about 100 reps of anything that makes your face crinkle and your jaw drop a little bit. But Shannon, Sam and Emily ganged up on Angie and took her down in no time flat. 17:20 to be exact. Emily was ready for more so we are going to have to make these workouts a little more challenging I guess...

Great job guys!!!

And we'll see Jason next time to give him a little taste of the Kool-Aid!!!

Team workouts in the gym

We had a great group today in the gym at Jimmy Brought. A few first timers joined in on the fun as well.

We warmed up with some squats with the PVC pipe and then went to work.

We formed up into three teams of two and squared off against each other in five different exercise and sprint circuits. One partner would perform the exercise while the second partner did a sprint across the gym to the half court line and back, then the partners would switch and the person who just got done running would perform the exercise while the exerciser got after their own sprint. We performed two circuits at each station and kept track of all the reps. After we had rotated through all five exercises we went through one last time all the way through the five exercises going through one circuit of each one without stopping. It was a smoker and everyone was ready for it to be over. All of that in just under 45 minutes. Not bad. I'm just glad these guys are getting away from wasting their time on the treadmill and elliptical machines... Success.

WallBalls

Frank - 10
Emily - 8
Jen - 8
Sam - 11
Kathleen - 8
Anna - 8

Air Squats

Frank - 10
Emily - 8
Jen - 8
Sam - 10
Kathleen - 10
Anna - 10

Push Ups

Frank - 20
Emily - 14
Jen - 10
Sam - 23
Kathleen - 13
Anna - 10

Box Jumps

Frank - 9
Emily - 6
Jen - 9
Sam - 10
Kathleen - 11
Anna - 10

Ball Slams

Frank - 8
Emily - 8
Jen - 8
Sam - 10
Kathleen - 8
Anna - 8

Great job everyone!!!!

Shannon rows uphill???

TUESDAY 081111

Row 1,000 meters

Shannon - 5:19

Did some extended skill work with "Crazy" Shannon to give her a little taste of the "power" of CrossFit. A little introduction to the Russian Kettlebell and how you can get a great "cardio" workout from just a funny little round piece of steel (with a handle on it?!?!?!?).

Then it was down on the ground for some work with the rings and some ring push ups. You know the ones... where you start to shake, your shoulder, chest, back, glute, thigh and ab muscles start to spasm and you fall flat on your face (all of four inches to the ground) and you learn what a real "ab" workout is. (By the way, CrossFit doesn't "do" abs, it's all about mid line stabilization baby!!!)

Finished with a hard push on the C2 Rower. Wanted to see what kind of effort she would give all out on the rower for 1,000 meters. Now Shannon has been rowing 1,000 meters as part of every warm up but at a leisurely pace, finishing around 5:20-5:30 every time. I wanted to see what she would get going all out. She was killing it for the first two minutes or so, holding down a blistering 2:10 pace when she ran out of gas. After a couple short breaks, and a strong finish, she still managed to finish at 5:19. Looks like we need to do more speed work to get her accustomed to holding a (little bit) faster "aerobic" pace for more than a few minutes. (Glycolytic pathway here we come...)

The 1,000 meter row gave me a very good idea where her fitness level is and what we need to do to get her faster... fast. Crazy Shannon is going to hit some extra-short workouts with more rest in between and we are going to hit them harder than she is used to. Slogging away comfortably on the treadmill or elliptical is a sure way to sabotage your fitness... huh??!?!?!!???

Anyone care to join us? Shannon needs a workout partner so that I'm not focusing on her the entire workout... please give Shannon a break, she will tell you how to workout for FREE...!!!

Health & Fitness Hierarchy

Enlarge image

A Theoretical Hierarchy of Development

A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.

We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.

--courtesy of www.crossfit.com

Please notice that NUTRITION is the base for any fitness program. No matter how hard you workout or how many extra hours a day you workout, if your nutrition sucks, you will never see the gains that you were hoping f0r. Work to get your nutrition right and the rest of it will follow.

Fight Gone Bad at Jimmy Brought

We broke out the rower and the "man box" and some weights for some Fight Gone Bad in the parking lot outside Jimmy Brought gym in some gorgeous Fall weather.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Ladies used 10 pound wall ball, 24 inch box jumps and 35 pound barbells. LTC Schiek and CrazyWife used 65 pound barbells.

246-LTC Schiek
201-Rebecca
196-Jen
230-Tyra
184-CrazyWife

Great job everybody!!!

Shannon attacks a bear...

THURSDAY 081106

Shannon got after the Dumbbell Bear Complex today.

Perform the following exercises as one set every minute on the minute.

5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell front squats

Shannon was able to handle ten rounds of this one with 10 pound dumbbells so she is ready for more weight next time...

Good job Shannon!!!

"Dead"lifting for your health

We finally broke out the barbells on "Crazy" Shannon from down the street and she performed beautifully. Reviewed the movements with a PVC pipe til she had it down and then started tackling our nice Pendalay bars. She tried out a little weight on one of our junior bars (10kg + 2x10lb bumpers) but that was too easy. Next was one of our women's bars (15kg + 2x10lb bumpers) but it was still no match for Shannon.

Finally got down to business with the regular men's bar (45lbs + 2x10lb bumpers) and her form got even better as the heavier weights prevented her from "cheating" the weight out of line. We eventually found her first ever 3-rep max on the Deadlift at... drumroll please... 100 pounds. Yes you read that right, 100 pounds of weight off the ground three times. Outstanding effort once again from Crazy Shannon. Now if we could just get her husband off of his treadmill/bench press addiction...



Shannon and her hubby will be out of town this weekend so they are going to miss out on our Fight Gone Bad workout at Jimmy Brought Gym on Fort Sam Houston on Saturday at 0830. Hopefully the weather will be nice and we can stay in the parking lot and collect funny looks from the elliptical bunnies... don't miss out... see you there... seriously... come on down...

"Crazies" drawing a crowd

CrazyWife was in the Jimmy Brought parking lot with our largest group
of Crazies to date.

Warm up: row 500m

Workout: AMRAP in 20 minutes of:

20m walking lunge
10 push ups
20m walking lunge

10 thrusters
20m sprint
10 push ups
20m sprint

20m medicine ball sprint (20#)
10 push ups
20m medicine ball sprint

CrazyWife
Leah
Tyra
Alicia
Kathleen

Keith and I were inside throwing some weight around with the Dan John
Rapid Ascent Program. Power cleans, presses and front squats were a
full load. Love that workout.

Fun was had by all.

With the gorgeous fall weather, we are planning on breaking out the
gear for our own Fight Gone Bad workout next week right outside Jimmy
Brought gym. You don't wanna miss this one.

Sent from my iPhone

CWCF Benchmark Workout

Our newest "Crazy" Shannon made it for her second workout so we ran
her through our benchmark workout. CrazyWife got in on the fun too.

CWCF Benchmark

Run 400m
40 squats
30 sit ups
20 push ups
10 pull ups

CrazyWife - 6:58 (knees; lg band)
Shannon - 7:43 (knees; lg band)

Great job ladies!!!

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Steubing Ranch CrossFit finally open for business

Our good neighbor Shannon finally found her way to the casa garage
gym. She was looking for something new to replace her boring Globo
Gym workouts...sound familiar??? I thought so.

Shannon impressed with her strength and flexibility but we do have
pull ups to work on.

Warm up:
1,000 meter Row
Pull ups
Push ups
Squats

Workout:

As many rounds as possible in 10 minutes of:

1 pull up
2 push ups
3 squats

Shannon - 15 rounds

Great job!!! We are on for classes in the garage Tuesdays and
Thursdays at 6:15pm. Should be fun...

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CrazyWife's APFT

CrazyWife tackled her semi-annual APFT this morning on minimal train-
up and blew it away.

That's what happens when you really start eating right and you lose 10
pounds in three weeks, makes it a little easier to drag yourself
around the track...

Happy Birthday Baby!!!

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Exercise: Effective for Fat...GAIN???

Here is another great post from CrossFit's Nutrition Expert, Robb Wolf.

Read more here if you want to find out why you can work out all the time and still not lose weight...

Fort Sam CrossFitters Uniting

We are finally making progress in getting people together to CrossFit at Jimmy Brought.

Our two most recent "Crazies" showed up again, happy to be saved from the elliptical machine and/or spin class I'm sure.

A new "Crazy" busted onto the scene with almost two years of CrossFitting under his belt. Keith, killed the workout today. "What a monster!"

Today's Workout:

Beginner's Ladder

1 pull up, 2 push ups, 3 squats
2 pull ups, 4 push ups, 6 squats
3 pull ups, 6 push ups, 9 squats
4 pull ups, 8 push ups, 12 squats
5 pull ups, 8 push ups, 15 squats
and all the way back down to...
1 pull up, 2 push ups, 3 squats

CrazyWife - 7:53
Leah T - 8:14
Crazy #2 - 8:32

Keith - 22:17 OUTSTANDING!!!

Keith took the ladder all the way up to 10 pull ups, 20 push ups, 30 squats and back down to 1, 2, 3. Total: 100 pull ups, 200 push ups, 300 squats. What an effort...

"Calling all CrossFitters..."

"...at the Brigade Gym!!!"

I dropped off some business cards at the Brigade Gym thinking that there might be some folks hiding out there trying to get their CrossFit on by themselves. Since CrossFit is best served up as part of some group "suffering", I'm hoping to bring some small groups of us together to better spread the word...

Don't worry CrossFitters, we are doing FREE workouts on Fort Sam through December...don't miss out on an opportunity to work on your form or get some other pointers on working more CrossFit into your current PT program...

If there is enough interest, I could show up for some weekday lunchtime workouts.

The "Crazies" were REALLY Crazy Today

We didn't expect a big turnout today right after the Combat Medic 5k but Crazy Leah brought one of her friends and Big Dan also managed to drag himself in after a fun-filled night of PlayStation 3 I'm sure.

Dan and I hit some Rapid Ascent from Dan John for some good barbell work on Power Cleans, Shoulder Press and Front Squats. One of my favorite all around strength programs...

Leah, her friend and CrazyWife hit some Dumbbell Bear Complex for about 20 minutes to get in a good sweat. They were glad they didn't laze around on the elliptical for an hour when they were done...

Hopefully our numbers will continue to grow as we continue to collect funny looks from the few gym patrons there on Saturday mornings who just seem to be going through the motions...

Combat Medic Run

We will be CrossFitting at Jimmy Brought again this Saturday at 0830.  CrazyWife and I are going to hit the Combat Medic 5k Run at 0730 so we might be too tired to think of a really scary workout.  Now's your chance to try out some CrossFit and see what it's all about.  Come in and get some great tips on your form and how to successfully incorporate some CrossFIt into your current PT program.

If you are going to the Combat Medic Run, look for me in my new Vibram Five Fingers shoes as I try to get my calves and ankles used to the POSE method of running nearly barefoot without any of those fancy Shox, Air, Springy shoes we pay 100s of dollars to run in but that don't lower the rate of the incidence of running injuries.  Only by retooling your body to run with proper technique will save you from all of those afflictions that all runners suffer at one time or another during their careers: bad knees, plantar fascitis, heel spurs (orthotics anyone?), stress fractures, shin splints, bad backs, er... you get the idea...

Just Do It!!!

See this video from CrossFit Watertown as one of their members tells us why we should just start CrossFit... don't think about it... just do it!!!

CrossFit comes to Fort Sam

"If they won't come to you...go to them." This is my own quote after waiting (in vain) for new clients to line up to sign up to sweat it out in our little garage gym that could.

Well, in this Texas heat, that turned out to be a bridge too far. Not that I blame them, fitness is hard enough without working out in the sauna that is Central Texas.

So we are changing our tune.

CrazyWife CrossFit will be bringing CrossFit to the masses starting tomorrow.

After spotting several fellow CrossFitters while doing quite a few of my own CF workouts at Jimmy Brought gym after our regularly scheduled PT, I'm excited to announce that CrazyWife CrossFit will be offering Saturday morning classes for anyone interested in learning more about the fastest growing fitness phenomenon in the world.

CrazyWife CrossFit "make over"

We are fresh off last weekends CF Nutrition cert and we are jumping in the shallow end, head first. CrazyWife finally "gets it" about nutrition and we are making drastic changes, ripping off the band-aid if you will, to get our health, fitness and nutrition in order. CrazyWife came home from the cert and threw out all of the "crap" that we have always eaten. Nothing was spared. Our vast collection of alcohol...gone. All of our processed, boxed up, junk carbs...gone. All of the stuff we "thought" was "healthy"...gone.

After just a week of following a more Paleo Diet, we are feeling better and we both swear that our little pooch tummies are already starting to shrink. Can't wait to see the "after" pictures in a few weeks.

Stay tuned as we continue to discuss more of what we learned and what is working for us...

Nutrition Cert here we come!!!

CrazyWife and I are in Dallas today for the CrossFit Nutrition
Certification. Should be another incredible experience. Stay tuned...

Sent from my iPhone

Fight Gone Bad III (228)

CrazyWife showed up to San Antonio CrossFit to help me help them pull off a great event and successful fund raiser. She then proceed to get talked into competing in the Fight Gone Bad workout (all this without proper shorts and no shoes) and tried her hardest to win the women's division (and she nearly pulled it off). She took 3rd place overall with an impressive Personal Record of 228. She even beat the two men in her heat at the C2 Rower. Great job CrazyWife!!!!

Helping CF S.A. with Fight Gone Bad III

CrazyHusband will be across town helping out Brad with CrossFit San Antonio in their Fight Gone Bad III workout. Should be a fun event and it's for a great cause.

Next weekend, CrazyWife and I will be heading to Dallas for the CF nutrition certification to get our Zone dialed in with Robb Wolf. Should be an outstanding event.

Then, finally, we will be heading back to Jimmy Brought and Fort Sam Houston for a Saturday workout on 11 OCT 08. Stay tuned for more info...

CH

Saturday workout on Fort Sam Houston

CrazyWife CrossFit will taking the show on the road and working out on Fort Sam Houston at the Jimmy Brought Physical Fitness Center this Saturday at 0830.

We will meet out front on the benches for anyone interested in hitting the WOD and getting some quality instruction on form and technique.

Beginners are always welcome. Workouts are always scalebale to any ability level.

We are working on getting the blessing of the powers that be at Jimmy Brought to make this a semi-permenant situation so stay tuned...

We are also working on getting our business switched over to a not-for-profit organization so we can work primarily with Active Duty military who will be able to workout for free. This will require some buy-in from MWR but we are confident that this relationship will benefit all parties involved and especially those Soldiers and their families who are hearing more about CrossFit and want to learn more.

Lastly, we are fresh off our CrossFit Kids certification in Ramona, California over Labor Day weekend and we are very excited to look at getting approval for our very own CF Kids affiliation and bringing this wonderful program on post as well to get our kids moving and having fun while working out.

Final update(s): CrazyWife and I are headed to the CF Nutrition certification in Dallas on 4 October so we won't be full speed ahead at Jimmy Brought until the following week. We will also be working with CrossFit San Antonio on the west side of town on 27 September for the worldwide Fight Gone Bad III event so we'll be out of the net but you can contact us if you are interested in participating or helping out. It's for two worthy causes, Prostate Cancer and the Wounded Warriors Foundation and it is a kick-butt workout. Absolutely last thing...CrazyHusband is heading to the Barbell cert in Newport, California in November so he'll be brining even more expertise to a workout near you. Stay tuned...

What are you striving for?

"It must be borne in mind that the great tragedy in life is not in
failing to reach all of your goals--it is in having no goals for
which you are reaching.

It is not a calamity if somehow you die with dreams unfulfilled but
it is a calamity not to dream.

It is not a disgrace if you fail to reach the stars, but it is a
disgrace if you have no stars for which you are reaching.

It is not a disaster if you fail to achieve your highest ideals,
but it is a disaster if you have no high ideals for which you are
striving. Not failure, but lower aim is sin."

Benjamin Elijah Mays - Former President Of Morehouse college

Act...Succeed

"I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, everyday, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids.

With these words I can condition my mind to perform every action necessary for my success. I will act now. I will repeat these words again and again and again. I will walk where failures fear to walk. I will work when failures seek to rest. I will act now for now is all I have.

Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now.

Success will not wait. If I delay, success will become wed to another and lost to me forever. This is the time. This is the place.
I am the person."

-- Og Mandino

CrossFit Kids Certification

CrazyWife and I are off to Ramona, California this weekend to take part in the CF Kids certification. Can't wait to get in some serious DodgeBall...!!!

Wish us luck and we'll see you next week with a new schedule and new location for our workouts.

Stay tuned...

Get off the Crack...

Here is a study conducted in 2007 that confirms that these man-made sweeteners are more powerful, more addicting than even higher doses of Cocaine.

Are you kidding me? Save yourself and your children while there is still time...

Get off the crack...

Get off the "Diet" soda...

What's yer Motivation...???

"Success is often achieved by those who don't know that failure is inevitable."

--Coco Chanel, fashion designer

What is your fitness destiny...???

"Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved"

--William Jennings Bryant, Secretary of State

Improvements in fitness and health will not happen on their own. You have to make a commitment to achieve your goals. CrossFit can get you there, you just have to give it a shot...

Do something inspirational...

"If your actions inspire others to dream more, learn more, do more and become more, you are a leader"

--John Quincy Adams - 6th U.S. President

Holy Zone Batman II

Still dialing in the Zone Diet and I'm going to start to add in some Intermittent Fasting to really melt the fat away.  Weighed myself this week and I was down to 209.5lbs and 19.5% BF.  This is down from a starting point a few weeks ago of 215lbs and 23% BF.  Looks promising I'd say.  Also took the ole' blood pressure for grins and it was WAAY down to 115/69.  That is crazy low considering I started out way high at 145/95 or so just two years ago.  What a difference some quality diet and exercise makes...

Six-Week Push up Challenge

Hit this workout while CrazyWife did her version of "Michael".  3 rounds of 800m run, 25 hip extensions and 25 GHD situps.

100 Push up Challenge

Week 3 - Day 3

30-22-22-20-Max (2-min rest btw sets)

21/115

Wow, the numbers keep going up despite not taking any push ups rest days this week.  Wonder how long I can keep this up.  Supposed to find a new max Monday but I might just go into the Week Four numbers and see what happens...

Leap of Faith

How many excuses do we use to talk ourselves out of working out and eating right?

I don't have time...
I can't afford it...
It's too complicated...
I've gotta watch my kids...
I'll start later...
Exercise bores me...
Maybe next time...
My family is not very supportive...
I have an injury....
My friends will think I'm crazy...
I'll lose weight first...
I'm already thin...
I don't have enough willpower...
It's too difficult...
I'll just have liposuction...
I'm too old...
I'm too tired...
It's too hot...
I'm too fat...
I'm too...

Why not ignore all of the little voices in your head and find out once and for all if CrossFit really is for you?

Find out if it truly is scalable to ANY ability level.

YOUR ability level.

We will be offering HUGE discounts on our 3-month packages to help you jump start your next New Year's Resolution (only you won't break this one by the middle of January...again).

So put down that TV remote, get off the couch and come down and see what we are all about...

Sweet Misery

I don't yet know what it is about CrossFit that makes you look forward
to suffering through that day's WOD. If you tried to make a "sweat
angel" at a Globo Gym they'd call security and have you tossed out and
probably committed to a mental institution to boot.
I mean really, don't you know that you need at least 30 minutes on the
eliptical in your "target fat burning super aerobic zone" to start
losing weight...???

Holy Zone Batman!!! (212.8lbs)

I've been tightening up my diet lately, packing a few huge salads for lunch instead of eating out mostly. Also going to take Robb Wolf's advice and try to get about half of my daily carbs post workout. This will replenish any depleted glycogen stores (not very likely even with most CrossFit WODs) and it will also lower the number of carbs I get for the rest of the day. No more meals with 3 or 4 cups of broccoli...YEAH!!! This is a bit of a departure from the strict 30-40-30 that is the Zone but if it's working for these amazing CrossFit athletes, it's gotta work for me too.

So, the really good news is that I finally jumped on the scale for fun and I'm down at least 5 pounds (212.8) and well under the Army standard for my height of 6'3" (217). I would really like to see how I might function in the 200-205lb range by the end of the year. Certainly it will be easier to run if you are carrying 10-15 fewer pounds than you usually have??? I'm also kinda excited about the body fat readings off my $49.00 Tanita BF scale (taken with a grain of salt). I was down at least 2% BF from 23.8 to 21.5%. Gotta be a good sign anyway you slice it.

More talks with Army nutritionists has me convinced that there is no way for the average person to lose any weight. In the Army, they won't even give you a program to follow to lose weight. They want you to make "lifestyle changes" that you can adopt and follow for the long term. Yeah right. I'm going to stop at just one "lite" beer and not 12...I'm going to eat just one ruffle...

I've found it's easier to try to cut that stuff out cold turkey (Pepsi and oh by the way alcohol) and now I drink those very rarely, no more than twice a month on the alcohol and no more than once or twice a week on the Pepsi. That's a big improvement considering I was having drinks almost every weekend and I was getting a 20oz Pepsi AND a snickers bar TWICE A DAY at work. Crazy. Happy with the cold turkey method so far.

Stay tuned as I get my diet even more dialed in. Just signed up for the CrossFit Nutrition Certification in Dallas at GSX Gymnastics on 4 October with Robb Wolf himself. Should be a ton of real world information that I can use to continue to improve...

CrazyHusband

Let's go...

Alright everyone it is time to take that leap of faith...

We've all been looking for a change.  We want to shed a few pounds.  We want to fit in that dress or those dress blues.  We are tired of the same ole' workout.  We are tired of no results...

So let's do this together.  Let's take the first step and just see what happens.  It's never as bad once we get started right?  Well then, let's go...

We will be open on Saturday at 7:30am, right before it starts to get hot around these parts.  That is the perfect time to come out and give CrossFit a try.  No more excuses.  No more distractions.  Just get it in your mind that you want to get up early on Saturday, put on some comfortable clothes, meet some cool people and take the first step towards achieving your goals.

Stop worrying about the kids, or your homework, or the dishes, or making the bed, or the bills, or where Brett Farve is going to play this year.  Start worrying about who you want to be 10, 20 or 50 years from now.  Do you want to play with your grandkids or do you just want to be the backstop for their spitball games as you sit idly by in your wheelchair.  The time to start thinking about your future is right now.

Let's go...

--
Very Respectfully,

Mike & Lillian Perkins
CrazyWife CrossFit
(210) 867-9712
(210) 857-9095
www.crazywifecrossfit.com

Lil' Cindy

CrazyWife pimpin' the medium WoodyBand (no more Large band).

Lil' Cindy

AMRAP in 15 minutes of the following:
1 pull up
2 push ups
3 squats

25 rounds in 15:47

Great job babe!!!

Secret to FAT LOSS Revealed

Eat

Real

Food

Period.

If you don't do anything else but this, you will lose a ton of fat. Stay away from anything that comes in a box, package or wrapper. If it comes with a nutrition label, look for whole, natural ingredients.

"Enriching" wheat flour to (unsuccessfully) replace all of the natural vitamins and minerals stripped away during processing makes no sense. Any ingredients you can't pronounce probably shouldn't go into your body.

This simple message courtesy of www.crossfit.com: Eat lean meat, vegetables, nuts and seeds, some fruit, little starch, no sugar. That simple.

Trying to eat 15 different fruits and vegetables EVERY DAY is a good goal that will get you to a healthier lifestyle. Try it and see how many you can get...

Why Diet Soda is the Devil...

Why is it you never see skinny people drinking diet soda.

Ever wonder why? Partly because the "artificial" sweetners "created" by man are designed to be 100s of times sweeter than any natural sugars or sweeteners. I think I read somewhere that this helps to get us hooked. But let's not focus on the stuff that I "think", I have a remarkably flexible grasp of reality so when I read a few articles that show me that diet soda is horrible for you for numerous reasons, I'm able to distill the information and catalog it back in my brain housing group (Diet Soda is Bad). Then I can focus on dispelling more nutrition myths.

But the main reason that Diet Soda is bad is that those powerful artificial sweeteners trick your body into thinking that you are eating/drinking something very, very sweet. This triggers your pancreas to start secreting INSULIN to allow your body's cells to pull in what it believes to be an increase in blood sugar floating around in your blood. Since there isn't any actual excess glucose floating around, this influx of insulin pulls a lot of the remaining blood sugar out so you experience that (afternoon?) dip in energy and probably "crash" shortly after chugging your soda (or heaven forbid, "Monster"). These spikes in perceived blood sugar and eventual flood of insulin create an insensitivity to insulin called "hyperinsulinima" so that your body needs to produce even more insulin to get the same amount of glucose into your cells. Whew, the story is even more complicated than that and many people much smarter than I am can explain it much better than I can.

This is the reason I'm posting information on our site, as I find more great information from the CrossFit homepage, I'll post it so you only get the good stuff and don't have to surf the Internet as long as I do everyday (sweet Govt. job).

Here's a study about sweet taste and fat deposition:

"A new study from Purdue University seems to confirm that using artificial sweeteners makes it harder, not easier to lose weight. (Here's a link to the article, "Low Cal Sweeteners Tied to Weight Gain":

Here's a funny one from a poster that makes me wish I had a pool in the backyard:

"As you are getting rid of the soda in your house, throw two liter bottles of coke and diet coke in a pool. Notice that the regular coke sinks while the diet coke floats. There's something fishy in the diet soda if you ask me."

Here's one that might make you think twice about drinking that next soda:

What happens to your body when you drink a Coke?

And finally another one with some numbers that show how bad just one diet soda a day can be:

Dangit, now diet soda is bad too?!?!?!

Good luck with these and if you have any requests for specific information, I can search for all kinds of quality information from the Main Page and beyond...

CrazyHusband

The Truth About the Fitness Industry

Jogo Gym from CrossFit Bellingham has an interesting article on what
is wrong with today's fitness model...

Check it out here:

http://www.jogogym.com/whyjogo.html

Sign up now! Spots are going fast...!!!

The amount of interest that has been drummed up by the CrossFit article in today's Express-News has been truly amazing!  We've gotten a number of phone calls and emails and we are going to fill up our little garage gym very quickly.  Now's your chance to get in while the gettin's good.  As soon as folks check us out for a free workout or two, they are going to be hooked!  And they are going to tell all their friends.  Don't miss out on your chance to change your life for the better.

GETTING STARTED

If you've had a chance to look around our site and you're ready to go, you're probably wondering how to get started. And if you've made it this far, we'd venture to guess you are tired of regular Army PT, your old gym membership, or the treadmill/coat hanger that is collecting dust in the corner somewhere. If so, stick it out for a little while longer, we promise it will be worth the wait. If you put in the effort, we GUARANTEE you will see results. It's that simple.

Once you have seen all there is to see on our site, head over to the CrossFit main page, (www.crossfit.com) and check out their Start Here! page, Nutrition Info link and the Frequently Asked Questions (FAQ) to learn more about CrossFit.

Welcome to CrossFit.

Hollywood Here We Come ! ! !

It is official, we are finally famous.

Actually, we received our first mention in the San Antonio Express-News in an article on CrossFit affiliates here in San Antonio on the front page of the S.A. Life section.

If you missed it you can check us out and learn more about CrossFit here.

We'll be signing autographs all week so don't miss out...LOL.

Ready to Rock

We test drove the new weekend hours for CrazyWife CrossFit and I've got to say, they were just right. 7:30-8:30 is the perfect time to workout. Just starting to warm up when you are all finished. And there is still time to beat the Pancake Haus crowd if you hustle...

Catching up on some of the main page WODs from this week...

SATURDAY 080719

Deadlift 5-5-5-5-5 reps

CrazyWife
95-95-145-145-145
CrazyHusband
185-185-225-245-245

Check out today's action in our new Picasa gallery

7/19/2008

New Hours on Saturdays

After last Saturday's sweat-fest, we've decided if we are ever going to get in a weekend workout, we've got to start earlier. We are moving our Saturday workouts from 10:30 back to 7:30 a.m.

Come join us for a great workout while it's still relatively cool out...in Texas...in July...

CrossFit Initiation

CrazyWife is finally initiated into the CrossFitter's pull up club...

CrazyWife CrossFit Grand Opening

CrazyWife CrossFit officially opened her doors. Bumpers finally came
in so we're only waiting on bars now.

CrazyWife is back at it, she tackled "Angie" by her lonesome and
finished in a respectable 26:00. Way to go girl!!!

CrossFit Games 2008

The quiet before the storm. I captured the deadlift/burpee event
before we started our volunteer work on Day 1. More pictures coming
soon!!!

How official is that!!!

I feel like a kid again and we've just finished our membership cards to our "secret" club (no girls allowed) and someone has thought to use scotch tape to laminate over them. That made us feel pretty official back then, kind of like an 8-foot banner sign does for CrazyWife CrossFit today. WooHoo!!! Look for our sign hanging at the CrossFit Games (maybe near Freddy C's RV!!!)

Training Day

With the first set of interested Crossfiter's arriving - we started with the basics...

then moved on to our CWCF Benchmark Workout:
400m run, 40 squats, 30 situps, 20 pushups, 10 pullups (for time)
Sam - 5:32
Lilly - 5:37
Cathy - 9:59

- Great Job Everyone -

Ready for Action...!!!

My beautiful "CrazyWife" cleaned out the garage gym and we are technically ready for business. We will add a few more toys before our official grand opening in July but we have enough "stuff" to run classes now...stay tuned...

CrazyWife is officially CrossFit ! ! !

We have been approved and now we are the 527th CrossFit affiliate linked to the CrossFit HQ main page (by my guestimation).  We are very excited and ready to get our little Garage Gym that could open to the public to start servin' up the Kool-Aid.  Right now it looks like we will postpone our official Grand Opening until after the CrossFit Games because we want to head to Cali and check out all of the amazing CrossFit athletes and jump start our excitement for this community in person.

Thanks to Jeff, I finally remembered to post a link to our fledgling CrazyWife Store so check out the very first t-shirts we had made and get one for your "CrazyWife".

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 handstand, 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.

--Coach Greg Glassman; www.crossfit.com

CrossFit Women

An inspiring video of women CrossFitting right up the road in Austin with CrossFit Central.

CWCF PHOTOS

CWCF COACHES

Lillian is a Major in the US Army Nurse Corps currently working in the 86th Combat Support Hospital at Fort Campbell, Kentucky as a Nurse Anesthetist.

She has been active in sports and athletics since her basketball days at "HillHi" in Hillsboro, Oregon.

She has been hooked on CrossFit since her month-long trip to Tampa, Florida and CrossFit Sparta in April of 2008. "Thanks Master Diaz..."


Lillian "CrazyWife" Perkins
CrossFit Level I certified - May 08
CrossFit Kids certified - Aug 08
CrossFit Nutrition certified - Oct 08
CrossFit Running & Endurance certified - Nov 08
CrossFit Basic Barbell certified - Dec 08
CrossFit Gymnastics certified - Jan 09
CrossFit Olympic Lifting certified - Nov 09


Michael is a Major in the US Army currently working as the Battalion S-3 at the 86th Combat Support Hospital at Fort Campbell, Kentucky.  He has spent the better part of 18 years keeping himself and his soldiers "Combat Ready" and physically fit.

Mike is a native of Idaho with a degree in Zoology from the University of Idaho. He grew up in the shadow of the great junior college Men's basketball program at the College of Southern Idaho in Twin Falls, Idaho where he became a full-time gym rat.

During 1998, after months of aggravating back pain, he began studying the very physical Hatha Yoga and saw fantastic results in eliminating all of his pain. Perkins has continued to include some form of yoga in his own training to this day.

In 1999, while deployed to Egypt, he was introduced to the Australian Army's physical fitness methods. Working closely with some of Australia's finest physiotherapists, he was able to learn proper swimming techniques, like those outlined in Terry Laughlin's Total Immersion Swimming and for the first time, found his own resting heart rate lowered dramatically with an innovative lunch-hour, high-intensity aerobic circuit training routine. While in Egypt, he also trained in the Korean martial art discipline of Hapkido with the Fijian Infantry. He has also studied Judo and Aikido. He is currently training towards his black belt in Judo.

In 2001, while on a year-long deployment to Honduras, he raced in his first Sprint Triathlon. He has been searching for fun adventure races and triathlons ever since.

In 2002, at the Nashville Country Music Half Marathon, he was introduced to Runner's World Magazine columnist, John Bingham, dubbed "the Penguin" for his unique, slow running style. Perkins spent the rest of '02 busily training for the 27th Annual Marine Corps Marathon (his first) and despite battling nagging knee pain, finished in a respectable five hours.

In 2003, he experimented on himself with the "Zone" Diet written by Dr. Barry Sears and easily lost more than 20-pounds in four weeks. He continues to incorporate the easy-to-use, low-carb menu planning techniques in his daily life.

Just prior to deploying to Iraq in early 2004, he discovered Matt Furey's Combat Conditioning bodyweight calisthenics and fell in love with the lightning-fast results. Never a true gym rat, Perkins always shied away from those overcrowded, overpriced gyms with too many mirrors and too many people flexing and grunting with too little to show for it.

He is currently devouring all the information he can get his hands on about his greatest fitness addiction...CrossFit.


Michael "CrazyHusband" Perkins
CrossFit Level I certified - May 08
CrossFit Kids certified - Aug 08
CrossFit Nutrition certified - Oct 08
CrossFit Running & Endurance certified - Nov 08
CrossFit Basic Barbell certified - Dec 08
CrossFit Gymnastics certified - Jan 09
CrossFit Olympic Lifting certified - Nov 09

CWCF SCHEDULE

One-on-one assessments by appointment

Small group workouts by appointment

Intro to CrossFit Sessions by appointment

Contact us via email at: crazywifecrossfit[at]gmail.com or 1-888-97-3-2-1-GO

CWCF LOCATION

975 Terraceside Circle
Clarksville, TN 37040

You can find us on the CrossFit Affiliate Map Finder here!!!


Coming from Nashville on I-24:

Take Exit 4 (Wilma Rudolph Blvd) and turn RIGHT.  Drive approximately one half mile and take the first LEFT onto Oakland Road (just past Sam's Club).  Follow Oakland Rd for about one mile and turn RIGHT on Terrace Creek Road into the new subdivision (Terraces of Hearthstone).  We are the first Garage Gym on the left.

Coming from Paducah on I-24:

Take Exit 1 (Trenton Rd) and turn RIGHT.  Take Trenton Rd approximately one half mile (past Tiny Town Rd) and turn LEFT on Meriwether Road (right before the High School).  Follow Meriwether Road for about one mile and turn LEFT on Terrace Creek Road into the new subdivision (Terraces of Hearthstone).  We are the first Garage Gym on the left.

Marketing Genius

Off and Running

We're getting closer to achieving our dream of opening our own CrossFit affiliate.  Still working on the paperwork and insurance forms.  Still acquiring equipment for our fledgling gym.  Going to make some more t-shirts, get the letters to advertise on the truck, got our CrossFit license plates ordered, and will need to get some cool business cards made up soon.  Wish us luck and let us know if there is anything we can do for any of you out there.  CrazyHusband