PR

Just a quick post today. 

I want to congratulate my wife for having a PR on her deadlift last night.  She has only been doing CrossFit for about a month now and has already seen dramatic changes in strength.  When she first began, she was having a good workout with the 45# bar.  Last night, she deadlifted 135# after some gradual progression.

Anything is possible if you think you can.  Dont be afraid to try it because you just might surprise yourself.

Back in the Saddle...

Sorry for the break in posting.  I have finally gotten back in the saddle about letting you all know about how the gym is progressing, what workouts we are doing, and how our clients are coping.

To those following Hons on his journey through CrossFit, you can see the pics of his latest bashing below. 

The above picture is a typical cool down position from anyone who has ever given 100%.  You dont have to be the strongest, fastest, or most capable person to be a part of CrossFit.  All you have to do is come in and give it everything you have.  If you do that, you will obtain the goals you are trying to and so much more. 

The workout that left Hons in the supine position for 5 minutes was a nice all around physical challenge, involving some weights, gymnastics, and cardio. Nothing extremely difficult but enough to allow him to push his intensity to the max and go for broke.

3 rounds for time:

5 Pullups

10 Thrusters

15 Box Jumps

As any new client becomes more comfortable with the workouts, then we can increase load and intensity to keep the body growing and changing.

For those training with me locally and away, I will start posting my workouts and workouts for you to do at home on here.  Until we open the doors at Roughnecks CrossFit in a few weeks, this will be the best place to find your routine.  Soon enough, you will be able to access the website to see pictures, bios, workouts, etc...

Stay with us, the fun is just about to begin.

Alex



Danger... Watch That First Step!



Yes...this is an actual picture taken by me when in Northern California.  Though it is funny, it represents a lot about people and their fears.  Fear is a powerful tool and can keep you from doing just about anything in life if you let it get the better of you. You cant be afraid to take the first step.

I often quote the movie "What about Bob" when speaking to friends and family.  Not sure they are aware of what I am referencing, but it helps me to keep things in perspective.  The quote is..."Baby Steps!"  When you are faced with something you are afraid of or not quite sure how to handle, just think baby steps.  If you can do baby steps then you will eventually accomplish your goal.  Even baby steps are progress, and as long as you are moving forward then nothing can stop you.  

The problem is that everyone, myself included, tends to let excuses, fear of the unknown, and nah sayers get the best of us.  These hurdles are always going to be there, but you have to hang on to what you want and then just keep moving forward.  So why am I talking about this?  The morale of this cluttered conversation is this...If you want something in life for you or your family, you need to make the decision to change what needs to be changed and then simply DO IT!  Quit making excuses about work, family, money, time, etc...  These are the hurdles that will always be there, but if you want it, then go get it.   Excuses get you nowhere in life except on the couch with the rest of the nah sayers who don't want you to succeed b/c they were too weak to get up and make a change.  I applaud those who every day make a decision to do something and then make it happen.  Sometimes you succeed and sometimes you fail, but what is the point in never trying. 

Dont be a nah sayer and dont be afraid of getting the things you want in life, even if they come from baby steps.  Fitness and health is one of the biggest things that we tend to let excuses take over with. If health and fitness are one of your goals, I promise you we can get you there.  Dont be fearful of being sore, trying something new, meeting new people, not being able to do things, or feeling silly.  These are the things that will keep you tired, sick, weak, and unhealthy for the rest of your life.  At some point you have to take that first step and just show up.  Once you are there, a world of opportunity awaits you and then you can begin to realize that you are stronger than you think. Come see what we are all about in a few weeks when we open doors for Roughnecks CrossFit.

"What is defeat? Nothing but education; nothing but the first step to something better." (Wendell Phillips)

A.

First Wod Completed & Philosophy

Just a quick post today to congratulate my friend "Hons" on completing his first WOD!


He had a nice easy introduction into the program.  We want to make sure that all new clients are able to get a taste for what we provide without completely turning them away.

3 Rounds for time:
300 m run
5 pushups
10 kettle bell swings (Russian)
15 air squats

One of the principles that we follow in our martial arts is "Build never destroy".  Once something is destroyed, it can never be the same again.  It is important that anyone training with me allow for a gradual progression so that they can grow and build with what they have and then begin to make the changes necessary.  There is a period of time where the client needs to focus on the individual movmements, proper form/alignment, and then we can add weight and intensity.  The body needs a little bit of time to adjust to moving correctly and then a slow progression into what the program is built around.

Too much intensity or weight will only make the client feel pressured to keep pace with the group and they will soon find themselves pushing beyond their limit.  When you push and your not ready, thats when extreme soreness comes in and the dreadful feeling of having to endure such a thing again.  Take your time, leave your egos at the door, learn the movements, and then we can amp up the workouts when you are ready.

Hang in there and keep coming back.  The hardest part of anything in life is simply showing up.  Be a participant in life, not a spectator.  Show up, take part, meet new friends, and I promise we will have a great time.

Alex

Growth

In case some of you missed it last night, but CrossFit Houston was featured on Ch. 13.  You can check out the story below to see what their Andy Cerota was put through. 

http://abclocal.go.com/ktrk/story?section=news/local&id=7804605

If you havent heard of CrossFit, its only a matter of time.  Soon you will be surrounded by people you never expected, that are experiencing the benefits and community that is now CrossFit.  CrossFit is more than just a rigorous workout, it is a way to change your life.  All the negatives about working out are gone with respect to this style of fitness.  The insecurities, boredom, individuality, lack of understanding, and self motivation are no longer.  Here you will have someone train you specifically on how to perform each exercise and watch you as you begin to increase intensity so that you maintain that form.  You no longer have to wonder around  a maze of machines looking for an open spot and then figure out if it is something you want to work out that day.  You will come in each day to a brand new workout that will work you head to toe and put you in places you never thought would be an exercise workout.  Add all of this to a group atmosphere where people know your name and motivate you every step of the way.  There are no egos or bashing here as we are all suffering the same intense workout and want the best for each other.

If its something that sounds appealing to you, then you need to attend.  There is no better feeling for working out than walking into a place where everyone knows each other and pushes them to be the best.  Cant wait to see you all soon!

A

Day One

So it is day one!  So much begins on day one...so where do we start?  How about I catch everyone up to speed.  This blog has been started to allow my friends and family to keep track of the new additions that are happening right now.  Primarily, I am opening a new CrossFit facility in Houston and want to make sure that you are all aware of it and the progress we are making.  The new name will be Roughnecks CrossFit and we will be located on the east end of downtown about 2 blocks from Minute Maid park. From here, you can keep up with how things are coming along, see pictures of a few of my clients/family, and gather information should you be interested.

I will probably keep you posted on any crazy workouts I am doing and hope to inspire you all to come and try it out first hand when the doors open.  Along the way, I will look to enlighten you about new information on diet, staying healthy, and of course any progress that is made on the gym.  So far, my goal is to have doors open in December so that I can help you all fulfill those New Year's Resolutions. 

Stay tuned and I look forward to seeing you all soon and reading any comments you may have along the way.