DB ONE ARM SNATCH

 
 If you have not done this mornings WOD  Please review, because this is a difficult move. Those of you that have done it, review and look for areas of improvement and proficiency.
http://media.crossfit.com/cf-video/CrossFit_DBSnatch.wmv

Crossfit Cypress athelete Duane Green Throwing Down for the Holidays (pt2)

Crossfit Cypress athelete Duane Green Throwing Down for the Holidays (pt1)

GOOD CALORIESvs BAD CALORIES

http://garytaubes.com/works/books/good-calories-bad-calories/

#AskGGBP - Growing your Community

stones pt1

The Power ends when the arms bend

Coach Mike Burgener analyzes Josh Everett’s use of the split technique

in the snatch and clean and jerk. Good stuff !
http://library.crossfit.com/premium/pdf/CFJ_Burg_BurgsEye4.pdf?e=1321931326&h=c370c05e02a844a9e15247d7bd70bb5b

Sexy Girl Pull Up Bar

PR Music

http://allhiphop.com/2011/11/09/meek-mill-ft-t-i-rick-ross-lil-wayne-birdman-swizz-beatz-and-dj-khaled-ima-boss-remix/#

Brute Camp "Drag me to Hell"

"Drag me to Hell"




90 seconds of each movement followed by 30 secs of rest.

During the rest you will do 5 sit ups.

Use the same weight for each Barbell movement. Choose your weight carefully, there will be no decreasing.

Power Snatch

5 sit ups.

Power clean

5 sit ups.

Front Squat

5 sit ups.

Sumo dead lift high pull

5 sit ups.

Dead lift

5 sit ups.

Push press

5 sit ups.

KB swing

5 sit ups.

Goblet Squats

5 sit ups.

Jumping lunges

5 sit ups.

Hand release push ups.

5 sit ups.

Brute Camp

Bars, Bells and bullshit!

5x5
Military Press

Then,

Tabatta purgatory:
  w/ #45 bar / #30 bar

Air squat - bar rests on back

Push press- bar rests in rack position

Floor sweepers- bar rests  in the press position

Then,

Half of Slab City: 

10 rounds

30sec of kb swings (53/40)
30sec of rest

Yelawolf ft. T.I.

PR Music

Yelawolf ft. T.I.

CrossFit Chronicles: The lure of the R/X - phillyBurbs.com : Sweat Stains

CrossFit Chronicles: The lure of the R/X - phillyBurbs.com : Sweat Stains: For those not into CrossFit, this is not a post about drugs.
Sorry. But in a way, it is a post about dangerous addiction.

Brute Camp: til you collapse

WOD:
50- REPETITIONS OF THE FOLLOWING MOVEMENTS:
      
       POWER CLEANS(95/65)

       SIT UPS

       PULL UPS

       KB SWINGS(53/40)

       SLAM BALLS(20/14)

       50 CALORIES ON THE ROWER

       BOX JUMPS(24/20)

       WALL BALL(20/14)

       GOOD MORNINGS(30/20)

       PUSH UPS

THEN...

500 METER ROW

   

CrossFit - Fixing the Feet with Coach Mike Burgener

Brute Camp

Snatch your Face:

4-3-2-1
Power Snatch - Build up to one rep max.
http://youtu.be/7h4r8tWGAKM
Then,
http://youtu.be/43qi9DlGUxU
5x5x5x5x5 of Hang Power Snatch.-80% of 1RM
4x4x4x4x4 of Hang Power Snatch- 75% of 1RM
3x3x3x3x3 of Hang Power Snatch- 65% of 1RM
2x2x2x2x2 of Hang Power Snatch- 55% of 1RM
1x1x1x1x1 of Hang Power Snatch- 45% of 1RM

Pumpkin Patch Back

Picking Pumpkins can be hurtful to your back. So take a quick look at this video http://youtu.be/43LgQpvW80Q?hd=1 and learn how to "pick them pumpkins perfectly". Now say that shit real fast!

Progenex and Rob Orlando Hybrid Athletics.mov

Brute Camp

Tabatta Hell

Sit ups- Rest with feet 6-12 inches off the ground. Head has to be off the ground also.

Push ups- Rest in the up position.

Squats- Rest in the squat position (parallel to the floor)

Slam Balls- Rest with ball over head. (20/15)

KB swings- Rest with KB off the floor and not being supported. (53/45)

Mark Rippetoe: Deadlift Set-Up

quick snack recipe

Ingredients1 orange, peeled and diced


1 apple, diced

1/2 cup pecans or walnuts, chopped (optional)

1/2 tsp cinnamon

Instructions1.Place the fruit into bowls.

2.Sprinkle with chopped nuts (optional) and/or cinnamon.

Brute Camp

I want to thank those that came out to Brute Camp today. I hope the WOD was challenging and not too much. I don't want to interfere with your normal routine at the gym. We will rev it up each week and hopefully I can keep it interesting. Remember this is for you and your are under no obligation to participate. So enjoy your week and I will see you next Sunday.

Brute Camp

Alright here it is, the WOD for tomorrow.
100 Double Unders
75 Ground to OverHead (45/25 Bumper plate)
50 Hand Release Push Ups
25 Toes to Bar

Kicking the (metCon) Habit by Jocelyn Forest - Catalyst Athletics Articles

Kicking the (metCon) Habit by Jocelyn Forest - Catalyst Athletics Articles

Find out how they programmed for the Crossfit Games.

I will be the first to admit, I did not care for the Ocean swim portion of the games. I spent many years at sea while in the Navy. I know first hand how intimidating it is. I don't care how well you can swim, if you have never swam in open water, then you have no idea. I understand the challenges that crossfit is supposed to present, but damn! Plus it was cold as hell out there on the beach at 0700 in the morning. I wondered what the thought process was in the programming or if there was one. After reading the article in the CF journal, i clearly understand that there was indeed some thought given to the swim. You should read and make up your own mind. Below is a link that touches on it a little bit. Check it out !


http://library.crossfit.com/free/pdf/CFJ_Programming_Achauer_2.pdf

How bad do you want it?

http://www.youtube.com/watch?v=Jal4OkZtz8g&feature=player_embedded

The Big Comeback

Many of my friends are familiar with the struggles that I've had with arthritis. Recently I broke down and went to the doctor. I got cortisone shots in both shoulders. I know this goes against the whole Paleo lifestyle, that is prevalent in the crossfit community. But who the "F" cares. My shoulders,knees and back hurt so bad I could hardly get out of bed some mornings. I tried changing my diet and all of the things I thought were a better alternative to getting the "shots". The pain was severe  enough that I could have very easily just complained about it and never really worked out again, but that's not Crossfit. Crossfit is working around your physical ailments and getting fit as you can. Well the "shots" are currently doing their job and working just fine. So I decided its time for the Big Comeback. I am currently on week #5 of the 5x5 lifting program(. http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/)The program is getting more difficult each week and I am feeling stronger. I chose this approach for my rehab, because being strong is the key to Crossfit and Life in general. When I'm strong I feel confident and everything is right in my world. . So keep your fingers crossed for me and remember its never too late for the Big Comeback!

The invisible Bully

This Wednesday on ESPN2 at 7pm, the 2011 Crossfit Games will air. I want all of you tune in and witness some of the most amazing athletes in the world. Also, look closely at those who didn't finish or just gave up on the workout. Some will offer excuses, while others will tell you flat out, "I tried my best and I could not do it." Those that quit have yet to identify that which makes them give up. Through failure, those that tried and failed have identified what is holding them back. Although they may try and fail again, I'm sure they will never allow the same issue to affect them ever again.  So you might wonder, "what about the winners ?" The winners have failed numerous times and have just about eliminated all of their weaknesses or figured out how to operate around those weaknesses. I use the term invisible bully in reference to my weaknesses. Weaknesses, like a bully, intimidates and usually prevents a person from achieving any level of success. Since most forms of intimidation are of the mental kind, it makes them invisible. I was always taught the best way to beat a bully is to punch them right in mouth. So confront your bully and get on the road to winning. I might even see you at the next Crossfit Games or at least in the gym achieving your PRs.

CrossFit - CrossFit Kids: Practical Application

Rowing Technique

Open Up!!

This is what CrossFit is about. There are many ways to get stronger and faster.

CrossFit Q&A Rob Orlando

What was that?

I saw something a few minutes ago that left me wondering, where is the love? It  appeared that an older guy was taking some subliminal shots at a  younger guy. I always thought this crossfit community was a tight knit one. I would never in a million years expect to see such rude and ignorant posts. But i think for some it's difficult to accept the fact that there are people who may be stronger and faster than they are. I personally accept this fact, with no problem. At 41 years old, I have ailments that would rival any senior citizen. Thankfully Crossfit has made most of them, easy to deal with. I am not concerned with a time a person posts especially if he or she is half my age. Who the fuck cares? really!!. SO why be an ass and mock them? Because I know for a fact that the kid  this guy was attempting to make fun of, would wear his ass out. So relax dude and grow old gracefully.  I am and I figure if i can do it, you can too!

How Trophies are Fucking Everyone

How Trophies are Fucking Everyone

WOD

1 mile run buy in.
Death by burpees (10 minutes)
1 mile run cash out.
Every day I'm learning that these kids are the real deal. I told them the class was canceled. They told me that it wasn't. They have shown me that they are gonna stick with me, so I have to stick with them. This is why I do it!


Mr. K. A. McQueen

Paleo Rules via Paleo Plan.com

The truth is simple: there is no single, absolute Paleo diet.  There is no particular food plan that every person from the Paleolithic era followed, beginning 2.5 million years ago up until the advent of agriculture around 10,000 years ago.  Sure, way back in the beginning most people were probably at least in the same general area – Africa – and therefore probably eating similar foods.  But as we spread out over the globe over time, food options and macronutrient ratios became different.

Some of our ancestors ate really high protein diets and some ate way more carbs.  Some had bountiful food and some didn’t, so they fasted more.  Some found a lot of starchy roots to eat, and those living around the equator probably had more fruit than, say, people in the north or south.  The people living by water maybe ate more seafood, and those living inland ate less.  Their diets all looked different.

There’s no way to know for sure what exactly they ate, though.  In a lot of places, it’s impossible to know what plants and animals were available back then. It’s kind of funny that people can be considered “experts” in the Paleo way of eating when the passing of so much time makes it impossible for us to really know what their diets were.

What we do know are basic things – they didn’t eat many grains or legumes; it would have been inefficient for them to do so.  They weren’t capable of turning corn into high fructose corn syrup, so they didn’t eat that either, and there wasn’t much honey for the taking, so they didn’t have much dense sugar – at least not the 142 annual pounds per person that we eat now.  And they probably weren’t drinking milk except for their mothers’, since it would have been difficult and possibly deadly to try to do so.

Couple the guidelines above with some modern science to back up the fact that grains, legumes, large amounts of sugar, and often dairy are not so great for us, and you have a vague sense of what “Paleo” means today.

However, there’s more to the story. We all have our own set of genes that are expressed depending on our upbringing and lifestyles, and that means that a food might be fantastic for your friend but not for you.  For instance, some Paleo people can tolerate nightshades, dairy, nuts or even white rice sometimes.  That doesn’t mean that you can, though. Your own body might react with joint pain, bloating, or blood sugar spikes with those foods.

If we’re striving for the optimal diet by going Paleo, we have to consider our own specific needs when creating that diet – the needs we’ve created not only through millions of years of evolution, but through one lifetime of poor eating habits.  We can’t just directly mimic what some researcher says the average hunter gatherer person may or may not have eaten and think it will be the best diet for us.

Besides knowing what our bodies like, we also have to consider what will make us happy while still keeping us healthy.  I personally love ketchup, and furthermore, I eat it sometimes. It has cane sugar and vinegar in it, and both of those ingredients will provoke the more rigid Paleo people among us to rise up and contest my loyalty to this diet.  I’m ok with that because, like I said, I really like ketchup: it makes me a happier person. You decide what those things are in your life.

Here are the basic guidelines in my opinion.

Most of us are not well equipped to eat grains or legumes as staples.
Refined sugar will wreak havoc on anyone’s body if it’s consumed too often.
Dairy is tolerated by some, and it’s WAY better for you if it’s raw, the way it comes out of moms.
Modern chemicals used for preserving, coloring, and artificially flavoring foods are generally undesirable.
Meats, eggs and fish that lived in their natural environments and ate the food they were designed to eat (their own Paleo diet, per se), are way better for us than the factory farmed alternatives.

Why the “f” aren’t you dressed?

A few weeks ago I was watching ESPN and I saw an ex NBA player speaking about Pat Riley. He was recalling an incident when Coach Riley asked a player, “If I needed you to play one minute tonight could you do that?” The player replied, “Yes, Coach. I could do that.” Riley replied “Then why the “f” aren’t you dressed?”


This translates perfect in life, CrossFit, career, or whenever you need it. There are and will be many times when you are going to be hurting or maybe even injured. Well, hopefully, not too many injuries, but there’s not much you can do about hurting. During these times, you may not be able to do any of the exercises in the WOD, but I am sure the staff can find something you can do. You can also take control of your own rehab and tell the trainer what you are can do. I love it when an athlete comes in and says “Kelly, my right here hurts and I’m gonna do ____ instead of that.” My response will always be “Cool, Do you want me to do a separate clock?” The thing to remember is that if you can do any exercise at all, then you need to let the trainer know what you can do; be ready to work. Because if you aren’t, when I see you I am going to ask you. Why the “f” aren’t you dressed?

Doing it in the Park

Kelly's Champions: South Central Regionals Day 2

Kelly's Champions: South Central Regionals Day 2: "Day 2 was just as amazing as the first."

Kelly's Champions: South Central Regionals Day 1

Kelly's Champions: South Central Regionals Day 1: "I have been having a pretty good time at the Crossfit South Central Regional Games. I met some pretty cool people from the Crossfit Communit..."

grocery shopping

Burpees

kipping

“Deeper than that”

I have noticed an epidemic of sorts, and it’s quite alarming to say the least. I notice it in the morning classes, because those are the ones that I frequent the most. I have heard that it’s everywhere, in every class and every cross fit gym around the world. I think it’s time that we bring it out in the open and talk about it. I’m referring to what I like to call them, “quarter squats”. Quarter squats are half hearted attempts at full squats and they need to stop. I have seen people touch their elbows to their knees and call it a full squat. How about the one I like to call “the grass hopper” that’s when someone bends at the waist, as if they are taking a bow, like David Carridine did as “Grass hopper” on the T.V. show Kung Fu. Enough of what isn’t a squat lets cover briefly what a squat should consist of:

• Lumbar curve maintained

• Weight in heels

• Depth below parallel

• Knees track over feet

I have heard so many excuses as to why full squats can’t be done. The thing that is bothersome is when squats are performed correctly; they will improve all of the conditions that you believe prevent you from doing a proper squat. Squats produce bigger muscles, bigger muscles improve joint integrity, and better joint integrity relives knee pain. Bottom line squats can even improve your social life. This is a fact and I can prove it. When you come to the gym and see the women with the tight little black shorts on. What do they all have in common? (Answer: Pretty legs) They didn’t get these legs by doing quarter squats, they when deep down into the hole and bounced back up, with hips open. I’m sure squats help men too, but who cares. So if you make it to the 5 am, 6 am class on Monday and Wednesday and you hear me screaming “Deeper”. Understand that I’m not trying to piss you off or embarrass you. All I want is for you to get the maximum benefit from the workout, because to me “Deeper” is deeper than that.

I found what I need! (Phaidra Knight)

I have been quitely searching the internet looking for a female role model of sorts. Not for me, but for my two younger daughters. I think its important that girls have a role model that looks like them. This young lady came to my attention just a few days ago and she is a winner.

Kelly's Champions: Kelly's Champions

Kelly's Champions: Kelly's Champions

Kelly's Champions: BEAT THE STREETS 2011

Kelly's Champions: BEAT THE STREETS 2011: "I want to thank everyone that came out and supported Kelly's Champions. It was an amazing day and I am really proud of my CrossFit Champions..."

Strong, Healthy & Fit: Push It!

Strong, Healthy & Fit: Push It!: "I've been watching athletes in the box and seeing people really push their limits. This has made me look inward and sometimes I have to won..."

The CrossFit Games Open and the FN Cheaters.

The CrossFit Games Open and the Fucking Cheaters.

MY STORY

Paleo in a Nutshell Part 1: Food

Kelly's Champions: Official Kelly's Champions Sponsor

Kelly's Champions: Official Kelly's Champions Sponsor: "http://www.fashletics.com/"

Charles Barkley is a Crossfitter

I thought I had a better chance of seeing the Easter Bunny, before I would ever see Charles Barkley do Crossfit. Thank You Easter Bunny, Bawk Bawk!

I want to share '2011 CrossFit Games WOD 5_Mike Goins' with you

Hi!

I thought you would enjoy this video: http://vimeo.com/22741666

" Champions are made from something they have deep inside them - a desire, a dream, a vision."

Muhammad Ali

Barbell 2 Class (101029)

Why Crossfit for Kids?

Paleo Diet and intense Workouts.

Clean and Jerks are essential to a CrossFit exercise and weight training...

9 Year Old Olympic Weightlifting Champion

Check out this video on YouTube:

http://www.youtube.com/watch?v=4c4v_5jsoJ0&feature=youtube_gdata_player

" Champions are made from something they have deep inside them - a desire, a dream, a vision."

Muhammad Ali

Relying on the kindness of strangers

Relying on the kindness of strangers

I want to share '2011 CrossFit Games Open WOD 4 - Mike Goins' with you

Hi!

I thought you would enjoy this video:m http://vimeo.com/22351239

" Champions are made from something they have deep inside them - a desire, a dream, a vision."

Muhammad Ali

Kelly's Champions: Happy Birthday!

Kelly's Champions: Happy Birthday!: "Today is a special day for a couple of reasons. First, it’s my birthday. Second, it’s the official launch day of Kelly’s Champions. Mo..."

Crossfit King Kong Josh Everett

Check out this video on YouTube:

http://www.youtube.com/watch?v=YYay78n1dgE&feature=youtube_gdata_player

" Champions are made from something they have deep inside them - a desire, a dream, a vision."

Muhammad Ali

Young kid with wise words!

I did this one from the house with my daughter Kayla.
800m # 50 sand bag
50 squats
400m # 30 dumb bells
50 squats
400m # 45 barbell
23:58
Kayla:
800m # 12 med ball
30 squats
400m # 10 dumb bell
30 squats
400m # 15 curl bar
23:58

I extended the distance because My shoulders couldn’t take much more.
After we finished the first round Kayla looks at me and said. ” now we know the consequences of choosing a weight that’s too heavy” . In my mind I was thinking no sh$&. I just smiled and said “yes baby we do”

Benedikt Magnusson -1015 Deadlift - Ronnie Coleman Classic - RAW

Check out this video on YouTube:

http://www.youtube.com/watch?v=5M13EBl_jF0&feature=youtube_gdata_player

" Champions are made from something they have deep inside them - a desire, a dream, a vision."

Muhammad Ali

Food addiction works like Drug addiction in the brain

This is some real shit, so please stop pretending like you can handle your weight issues alone. Read the article if you think im playing.

Phil wins The Shell Open

Phil Milkeson won the Houston Shell Open today. I remember when I played golf, I really enjoyed it. Only problem was I got tired easily and my back hurt the entire time. I'm thinking I should give it another try. I hope that being in better shape and the Back doing a little better will lead to lower scores. The key word is "Hope". Maybe it's time to break out the pawn shop purchased golf clubs and see what's up.

Boston Red Sox's Carl Crawford is a 5th Ward Boy!

I was watching ESPN and I saw this story about Carl Crawford. Mr. Crawford is a native of the Historical Fifth Ward. I don't know him or anything like that, but I do know the dufficulties of living And making out of Fifth ward. So I'm proud of him, just like I'm proud of all my friends that have made it out of the concrete hell. We did it!

Live Stronger. Laugh Harder. Lift Forever.: My Husband is the 110th Most Bad Ass 50 Year Old o...

Live Stronger. Laugh Harder. Lift Forever.: My Husband is the 110th Most Bad Ass 50 Year Old o...: "The scores are final for the first round of the Reebok CrossFit Games Open. My husband, Mike, is competing in the Masters Division in the 50..."

Happy Birthday

Amid all the big, dramatic news dominating the world today, observing Cesar Chavez's birthday March 31 is a reminder of the power of simple, grass-roots organizing and years of persistent plugging away for justice. ...César Chávez: A Brief Biography with Documents (The Bedford Series in History and Culture)

50 pound recovery tool

So I have done my experiments and I think I have found what I need. As of right now I can handle 50 lbs easily from the ground and overhead.

Today's WOD
Rx:
#50
50 cleans and full squats in 10 minutes.

My score: 35 cleans @ # 50.

I didn't have any pain during the workout. That is a major accomplishment for me. So now it's time for stretching and ice. Peace!


Mr. K. A. McQueen

I gave you all I had

I have always been the kind of Person that shared information. So today I wanted to share some information with the guys that I work with. For ten of the twelve years I have worked for my current employer, I have been on a rotating shift. When I started working there I weighed 212 lbs and I was looking and feeling pretty good. As you all know last year i weighed In at a hefty 319 lbs. So that's a lot of ass to haul around. It would be so easy to just blame bad eating habits on my largeness. But the reality is that, the continuos changing of shifts contributed tremendously. A year and half ago I was transferred to a new division and It came with a set schedule. So I immediately started researching workouts and diets. Which led me to Crossfit Champions and Paleo. Like I told you earlier sharing information is what I do. I Came up with a new schedule that would end the night shift at 2 am. This would make a huge difference in there lives. More rest translates into better eating habits and over all better health. So I put my cape on and I swooped down and right before I was able to save the day, they pulled out the cryptonite. It wasn't the traditional cryptonite, but a more sinister kind. It was a mixture of greed and ignorance. The opposition came from someone that I had in mind when I thought of the new schedule. All I wanted to do was show them how to get their lives back and possibly add a few more. These guys had all kinds of objections and most were valid, but the thing is it all was based on bullshit. So here's to you Mr. I rather have a new car than live a few more years, guy! So when all of this rotating and weight gain begins to adversely affect your health, you know what I'm gonna tell you? Well you are going to have to wait and see. Until then, I wish you the best in whatever it is that makes you happy.


Mr. K. A. McQueen

Kayla McQueen on the 20in Box

Road to recovery pt 2

So I had the Orthopedist look at my shoulder x-ray and it's degenerative arthritis( wear and tear type). Time for the back x-ray. I wonder what good news I will receive? So she tells me that I had to go to physical therapy. I explained to her that I have been doing physical therapy for quite some time now. She gave me this blank stare, and I tried to explain to her about Crossfit and all the access I have to people that know about this stuff. Her eyes became even more glossy, so did something that almost never do, I relented. I only did this because she explained that this was the only way I could get the steroid injections. The injections will give me more pain relief and allow me to rest and actually get my diet and workout routine in order. So I will play her little game. Just like a woman! If you do this for me I will give you the good stuff later. Lmao! You know me I'm gonna what the lady tells me, because I love the good stuff. Peace!


Mr. K. A. McQueen

How do I lose weight?

Appreciative

I stopped by the gym this evening and I saw so many people getting their Crossfit on. It was truly amazing to see. While I was watching this I couldn't help but think about what my wife was doing. You see, she was at a prayer vigil for Mike,Pam,Joshua and Jeremy Brown. The Brown family were in a car accident in which Jeremy was killed and Mike and Pam are fighting for their lives. Joshua was driving and was the only one wearing his seat belt. He suffered a broken arm. So what I'm telling you is that I am very appreciative for my family, Crossfit family and friends. So If I haven't told you lately that I love I apologize. So i am letting you all know right now I Love you all!! Peace!

Big Mike Going Hard!!

http://www.youtube.com/watch?v=FPgrsNGNuh0&feature=player_embedded

Spending Smart: What the experts splurge on and what they would never buy - Business - Modbee.com

Spending Smart: What the experts splurge on and what they would never buy - Business - Modbee.com

First time upside down!!!

Go Outside...Move: Apples and Oranges: The Difference Between Paleo and Atkins

Go Outside...Move: Apples and Oranges: The Difference Between Paleo and Atkins

Overhead Squat 350 pounds

Check out this video on YouTube:

http://www.youtube.com/watch?v=WvQpv4eU6cY&feature=youtube_gdata_player

" Champions are made from something they have deep inside them - a desire, a dream, a vision."

Muhammad Ali

From "Da Row"

2000m(SkiErg)
2 sets of 10 Hanging Leg Raises.
2 sets of 20 almost diamond push ups.


Mr. K. A. McQueen

What are you scared of ?

Chris Spealler – Legendary

Want to Be a Better CrossFit Athlete?

Want to Be a Better CrossFit Athlete?

By Freddy Camacho
Athlete and Owner of CrossFit One World


When it comes to CrossFit as a competition, I can give you an edge over theother competitors. This is a simple tip. I won’t even charge you for it, even though you will start performing better. It doesn’t involve a super secret training regimen. It’s not a crazy concoction of supplements that will give you superhuman strength. It definitely does not involve you following a strict nutrition plan. I can assure you that it isn’t performing multiple workouts in a day.


You gain a competitive edge by simply training with integrity in your movement. It’s simple really. What does it matter if you “kill” a workout, but your range of motion within that workout was half ass? Think about what I am saying here. Do you have a Facebook account? Do you check the comments section on www.crossfit.com? Everyone and their mother posts these outrageous workout results. Where are they when competition time comes around? Most are wondering why they can murder “Fran”, but their judge keeps “no repping” them and they are at the bottom of the pack.


Here are some simple tips to be better at performing full range of motion movement within your workout:

1. Know what “full range of motion” means. Learn that first, then finish reading the rest of this post.

2. Concentrate more. Stop getting WOD drunk. Slow down a bit in your training and pay closer attention to your movement. Remember that you have to walk before you can run.

3. Have someone watch your movement and call you out on it when you suck. Make sure that you get someone who isn’t afraid to tell you that you suck. Make sure that you can handle being told that you suck. If you can’t handle being told you suck, you suck so please don’t compete.

4. Buy a cheap video camera and film your workouts. I train a lot by myself, so I do this all the time. It’s eye opening to watch your workout after you are done. I always armchair quarterback myself. It’s a great way to see your movement, and it’s an even better way to learn about what you are and are not capable of when you start to fatigue. This is one of the ways I learned how to more efficiently strategize my workouts.

5. Don’t try and PR every workout, and don’t treat every workout like it is a competition. I’m not saying that you should NEVER go balls to the wall, I am just saying don’t do it day in and day out. Not only will your movement get better, you’ll be less prone to injury. It’s also an easy way to avoid CrossFit burnout. Yes, there is such a thing as CrossFit burnout. If you haven’t experienced it yet, you haven’t been CrossFitting that long.

So there you have it. Five surefire tips to make you a more successful CrossFit competitor. Feel free to tip me at my PayPal account.

Road To Recovery

Ok, I went and got a deep tissue massage from Mr. Tim Janak Jr. Who is a owner of Paths in Healing. I had some relief at first, but through out the massage I had a strong feeling that this pain was not muscular at all. Today I'm sure of it. I'm having the same sharp pain from the top of my butt going down to just above my hamstring. So I will have to make another appointment and insist on a MRI. Before I do all of that I have to get this shoulder pain under control. I have an appointment with ortho on the 23rd. I need to handle that first, because I have been dealing with back pain so long i have grown accustom to it. I can wait a bit to deal with that. This shoulder thing is just too much and I need help with that. Its been a longer road than I thought, but you can bet your ass I will recover. Im a Champion and that's what Champions do!

The Met-Con Bomb: 03.09.11

The Met-Con Bomb: 03.09.11: "12×2 Squat CleanAscending sets on the minute every minute up to a max double Don't know where I ended which really sucks, but positive that ..."

A gift from the Crock Pot King!

I'm not sure if you knew that I am the self proclaimed Crock Pot King! I have been in search of a new recipe and today i have found one. So as a gift I will share it with you, before I try it myself.


Ingredients

20 oz pork loin

1 can tomato sauce

2+ cups sliced zucchini

4 cups chopped cauliflower florets

1-2 Tbsp basil

Instructions

Add all of the ingredients to a large crockpot.

Cook on low for 6-7 hours, then enjoy.

 Let me know how yours turns out, because mine will be great. Because I'm "The Crock Pot King", Baby!

Getting the most out of your Push Ups!

http://www.youtube.com/watch?v=VukKlqpWVds&sns=em

" Champions are made from something they have deep inside them - a desire, a dream, a vision."

Muhammad Ali

Kayla live from the row.

Today I took Kayla to the gym, so she could start her rehab. Last week she sprained her MCL.
So we started with a warm up on the SkiErg. The WOD was 10 min AMRAP of 5 pulls and 5 Kettlebell( #10) shoulder press.

Mr. K. A. McQueen

Live from the Row

I have been doing some research on this SkiErg contraption and I have found a few good workouts. Today's WOD was
1000 M warmup.
5 rounds for time of:
20 pulls
20 kb snatches #30

Time: 12:07

Mr. K. A. McQueen

CrossFit Food Shopping

Check out this video on YouTube:

http://www.youtube.com/watch?v=RtfSu3RfNKk&feature=youtube_gdata_player

" Champions are made from something they have deep inside them - a desire, a dream, a vision."

Muhammad Ali

Crossfit Nutrition Part 2

Check out this video on YouTube:

http://www.youtube.com/watch?v=G5o3KHfsmMs&feature=youtube_gdata_player

" Champions are made from something they have deep inside them - a desire, a dream, a vision."

Muhammad Ali

Crossfit Nutrition

Check out this video on YouTube:

http://www.youtube.com/watch?v=9Ofmj7OxsqI&feature=youtube_gdata_player

" Champions are made from something they have deep inside them - a desire, a dream, a vision."

Muhammad Ali

Rodeo Clown

Yesterday was the first Day of the 2011 Houston Live Stock Show and Rodeo. It was a very busy day, with a boot load of standing and walking on the hard pavement. None of which is good for a bad back. So I did a Lil Rodeo rehab, which consisted of Standing and seated stretches. Despite my best efforts, I still didn't do the most important thing. I didn't protect my back when I should have. I should have caught the tram instead of walking from truck. I should have sat down more often. They have stools everywhere just for sitting. So I guess what I'm saying is that, there was an extra Rodeo clown on duty yesterday. I'm not clowning around today.

Off the Row

Today I stretched the old hamstrings and lower back. Rolled out with the foam roller. Didn't have time much else. Today is the first day of the rodeo. Go Rodeo!

Back on the row

Today on the row i did the WOD with a few subs.
WOD:
5 rds
50 squats
25 sit-ups
200 m

Subbed sit up for squats.
Subbed SkiErg for running.
Time: 21:00

It felt good to be with my 5 o’clock crew. Even though I was in the back on Rehab Row. Training smart is hard work, but necessary.

Off Day from Rehab Row

Hamstring and Lower Back Stretches. I also found some exercise bands/resistance tubes and so i was able to do Mobility WOD #183. Which is something i needed desperately. I dont think i have stretched my shoulders this well before.

MobilityWod: Episode 183/365: Half Way, and Internal Shoulder ...

MobilityWod: Episode 183/365: Half Way, and Internal Shoulder ...: "Hey Supple Ones, We are officially half way through the mobility year. Now that we are warmed up, let's so set some records. How about thi..."

Off Day from Rehab Row

Today is my day off from working out while on the "Row". So I did hamstring and lower stretches. Foam rolling back,legs and thoracic cavity. I finished off with a 10 minute squat test, I lasted six minutes. So there you have it. Have a great weekend. Peace Suckas!


Mr. K. A. McQueen

Day two on Rehab Row

Today's WOD:
2000m (skierg)
Mobilty wod #182 open up your hips and squat.

Ski time: 13:42

MobilityWod: Episode 182/365: Open Up Your Hips and Squat

MobilityWod: Episode 182/365: Open Up Your Hips and Squat: "Hey Supple Giants, Today's Mwod is all about improving the pieces of a movement that requires, shall we say, more of everything. Yes I'm ta..."

Day One on Rehab Row.

Today is the first day on Rehab Row.
WOD
3 rounds for time of:

500 meter(ergski)

21 #40 SandBag Hang Power Cleans w/ Push Press and shelving(place the sandbag on the highest shelf you can find and or reach)

12 #14 MedBall AbMat situps

Time: 18:50

Thoughts:

l felt like i was gonna puke and my arms and shoulders are feeling worked. Not too bad for the first day back in a while.

Dumbell Push Press

Kettlebell Goblet Squat

Pass or Fail

Well as most of you know i spent this past weekend attending the Crossfit level one instructors Course. The instructors knowledge of Crossfit, nutrition and body mechanics was Amazing. I learned so much and I realized that I'm only crawling when it comes to this Crossfit thing. The test itself was not the most difficult one I had ever taken, but it damn sure wasn't the easiest one either. A few people failed the test and I am glad that it wasn't a spelling test because I would have failed too. But it wasn't and I did. So today I will be in a celebratory mood and tomorrow I will begin my never ending journey of building my knowledge of Crossfit. Thank you to the few of you that keep up with me and bullshit. I will have some more news coming up. Until then I will leave you this... Peace Suckas your boy is the building!




Mr. K. A. McQueen

Level One Cert

Well the weekend is over and so is the CF level one certification. But im way too tired to write anything so you will have to wait.

My Journey into CrossFit.

Check out this video on YouTube:

http://www.youtube.com/watch?v=8-p90HE6sRc&feature=youtube_gdata_player

Mr. K.A. McQueen

A Dream Deferred

At the beginning of this year I had lofty personal and professional goals. The professional ones are currently going smoothly, but the personal ones which to me are the most important are not. When I started my blog I wanted the title to have multiple meanings. So now you thinking how many meanings can Heavy Weight have? I intended for it to have several. Meaning number one, after losing around 80 pounds I’m still a heavy weight. You may look at this and think I’m not satisfied with my weight loss. That could not be the farthest from the truth, I am very proud of my accomplishment. At the same time I am not under the impression that I am done with my journey. Second one, I planned on documenting me lifting various heavy objects and hopefully I could get some of yall to do the same. Third one is that I’m a long time fan of boxing and we all know who is the most celebrated of all the boxers. That’s right the Heavy Weight Champion. I believe that I have the heart of a champion and I am committed to be being better . So you see I had big plans for this year. But sadly, due to injuries I have not been able to live up to my expectations. I have the heating pad on my back and feeling like I need to just say to hell with it and lift something. But I am not going to do it, because I’m being smarter about my training and recovery. Now there are two ways that this story can end. I can sit and feel sorry for myself and just give up, pop pills and keep a heating pad on my back forever. Or I can stay focused, rehab properly and come back stronger just like a true Heavy Weight Champion would do. Hmmm, which one will I choose?

MobilityWod: Episode 99/365: Solving Front Rack Problems

MobilityWod: Episode 99/365: Solving Front Rack Problems

Increase Your Libido Through Exercise - Health News | Current Health News | Medical News - FOXNews.com

Increase Your Libido Through Exercise - Health News | Current Health News | Medical News - FOXNews.com

Fast Conditioning with Kettlebells and Chains

Check out this video on YouTube:

http://www.youtube.com/watch?v=GCi8lSewtUU&feature=youtube_gdata_player

Mr. K.A. McQueen

To Scale or Not To Scale…

To Scale or Not To Scale…

Lose weight have better sex.

You know the drill click the title and read the article. This is some real shit.

3 Cool Exercises for Real Strength and Real Results, Non-conventional Training for Athletes

Check out this video on YouTube:

http://www.youtube.com/watch?v=yAVRcO9NajU&feature=youtube_gdata_player

Mr. K.A. McQueen

Mess You Up Conditioning for Fast Fat Loss - Insane Workout Finisher

Check out this video on YouTube:

http://www.youtube.com/watch?v=litLM_3S0NE&feature=youtube_gdata_player

Mr. K.A. McQueen

The Healthy Lift

Good article about old school lifting.
Click the title and enjoy.

Hamstring Kinesiology Taping Instructions with SpiderTech Precut Hamstring Tape

Check out this video on YouTube:

http://www.youtube.com/watch?v=5io_LFdIf24&feature=youtube_gdata_player

Mr. K.A. McQueen

How To Wrap An Elastic Bandage: Thigh Compression

Check out this video on YouTube:

http://www.youtube.com/watch?v=CSIIjax1lUo&feature=youtube_gdata_player

Mr. K.A. McQueen

The other Kelly told me to do it.

Training Through Acute Injuries: Part 1
By Kelly Starrett
In Medical/Injuries,

June 05, 2009
Continuing to CrossFit while you have an acute injury can actually promote healing, Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.

“You had a surgery on Friday? Take a couple of days off. See you on Monday,” Starrett said. The key is modifying the program. Grace can be done with dumbbells. If a limb is injured, don’t use it. But keep working out. It’ s best to train through and around injures. Otherwise, the “ghosts” of injuries can remain for years and negatively affect athletic performance.

Continuing to work out reinforces tissue and keeps systems intact. The metabolic and anabolic cascade and neurendocrine response lead to increased growth hormone, increased testosterone and increased insulin growth factors—all good things.

And the psycho-social factors are also important. Athletes should not be isolated from their workout buddies or allowed to give up. They need to get back into action.

It hurts so good

Back Squat 295(PR#30)
Shoulder Press 155
Dead Lift 315 (pulled my hamstring on 405)
Total 765

My performance was horrible today. I got injured and my butt hurts like you know what. Despite everything i feel really good. My lifting partner went PR crazy. I guess because it's "PR Wednesday". The usual suspects did their thing this morning. Big David and his clique. The ladies also did amazing. Im not sure whatis that has me feeling all good and everything, i just wish i could take it and rub it on my hiney. So it can feel good too! Have a great day!

Sugar Addiction may be Genetic

Click the title and read the article on sugar addiction.

Lost virginity.

Today I lost my Crossfit virginity. I led the 6 am class and think I faired pretty well. The biggest adjustment will be to increase the volume of my voice. Most people would think what's the big deal just talk louder. Well I have been the police since 1994 and when I get loud it usually means trouble. So I now have to re- train the old brain and make it understand that loud is good in this case. I'm sure I will make the necessary adjustments. I just can't believe how far I have come in a year. God has put me in a position to change my life and help change the life of others.


Mr. K. A. McQueen

Snacks for 3 bucks

0ne mango
3 apples
5 tangerines
All of that for three bucks. I got seeds,skins and juices all over my desk. im full as tick, but i know the cleaning crew is gonna be pissed. They will probably snitch me out. Whatever!

Perform Better Exercise Equipment Now Available !

Your experts in fitness & exercise equipment, functional training, and sports performance. Kettlebells,Rubber Flooring, Training Videos and all other things fitness related.

New Music in the Store

I just added a music section to the store. In the Spirit of the Rodeo season I added music form the Houston Live Stock Show and Rodeo concert line up. You can't rodeo without the proper music.

High School Kid CrossFits

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Super Sunday

I'm not really that excited about the big game this year. I think I am rooting for the Packers. So Go Green Bay! Green Bay 35 Steelers 24.


Mr. K. A. McQueen

Dumb Ass

I was recently diagnosed with arthritis in both of my shoulders. I was also given some fairly strong medicines. One is a pain reliever and the other of course is an anti- inflammatory. I spent many years complaining about my Left shoulder hurting and recently my right one began to hurt as well. A coupe of weeks ago after leaving the gym. I was sitting in front of my house posting on the CFC blog and suddenly my everything started to hurt. Shoulders, knees, elbows and every other joint on my body. It took a couple of minutes before I was able to move. Even after that I continued on as if this shit was gonna just go away. After few more days of pain, I finally let go of my ego and started training smarter. But I still didn't do what I should have done a long time ago. I didn't go to the doctor. For some reason all this time I thought that pushing through the pain meant that I was a true tough guy. In reality I was simply being a true DUMB ASS! So what I'm saying is don't be a Dumb Ass, take care of your body. Peace!

Fashletics: Fashlete of the Month: Sheron Smith

Fashletics: Fashlete of the Month: Sheron Smith: "The Athlete Within If Sheron Smith does not inspire you to conquer your goals in 2011 then I don't know who will. Sheron is a hero (though ..."

Quitting Time

It's almost quitting time at the good old BCRR. My body is hurting from all if them damn burpees. Every day I think I'm losing my mind. I just can't stop trying stuff that I know is gonna hurt. I guess its that Crossfit shit I'm on.


Mr. K. A. McQueen

Bear Creek Rolling Rink

I'm glad that the owner is greedy just like me, because unlike him I need every dime that I make.


Mr. K. A. McQueen

Darlene

20 minutes
As many burpees as possible.

172


Mr. K. A. McQueen

Shoulders pt3

Ok so I have now taken two doses of the good shit, that the doctor gave me. It feels kinda strange to not be in pain. I have been dealing with some form of back, neck, shoulder and or elbow pain, since 1995. I have tried many different medications and none have worked, until today. Hooray new meds!


Mr. K. A. McQueen

My Store(Big Kelly's Place)

I now have my own estore. Take a look and if there is anything that you want me to add let me know. Go shopping!

Weather update

The main event will begin around sunset as temps drop and precipitation increases. Will taper off on Friday.
Harris County is divided in half. The North will receive snow and the South will receive snow/sleet mix.
1-3 inches snow will be general for Harris County
Thursday Max Temps 33
Friday Minimum temps 24
Saturday HARD FREEZE again temps 23

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Shoulders pt 2

I finally got off my butt and made it to the doctor. Maybe we can find out why the left one looks so gross. I just need them fixed, so I can start my New Years commitment.

CFC FEB NEWSLETTER

http://public.iwork.com/document/?a=p210682185&d=CFC_Newsletter_2011Feb.pages

Hooked up

I just hooked up with a friend of mine. Not in the way you are thinking, but in a way that can possibly be life changing for everyone involved. I personally can't lose because it involves my favorite type of people. You guessed it women. I will keep you Posted. Peace!


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Shoulders

I have not been in this much constant pain ever. This shit sucks!



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Team CrossFIt - Women of Team CrossFit

Addicted

I know I just talked to yall, but I have so much I want to share. I have a sneaking suspicion that some of you may be dealing similar issues that I’m sharing with you. So let’s get down to business. I believe that I have been able to continue with my weight loss, for one simple reason. I have finally come to terms with the fact that I am a recovering addict.

Not the kind that just popped into your head, but the kind that no one will ever take seriously. I am a sugar addict, which in turn made me an addict to food as well. There was a time in my life that I drank over ten (10) twelve ounce Pepsi colas a day. I used to trick myself into thinking that it wasn’t that bad because I wasn’t eating that much actual food. I routinely skipped breakfast and sometimes even lunch. When I did eat, it was mostly from one of my favorite drive-thru restaurants. I can’t express to you enough of how important it is for you to take a good honest look at yourself and make the necessary changes to save your life. Although the idea that sugar is addictive was controversial among scientists for years, they began to take note when the paper titled Sugar and Fat Bingeing Have Notable Differences in Addictive-Like Behavior was published in the Journal of Nutrition in 2009. Sugar is a highly refined substance that does not appear alone in nature. It looks a lot like cocaine, and sugar acts a lot like heroin when it hits the brain.

I want to also make a plea to all of my slim friends. If you are drinking your calories, eating pounds of sugar, loaves of bread, and plates full of pasta/rice, don’t be misled. You’re just as unhealthy as us fluffy people. All I am saying is that you can’t fix what’s wrong if you don’t acknowledge what the real problem is. So stop fudging around and let’s fix this shiz!

I know you’re thinking “Who is he to tell me something about food and losing weight?” To that, all I can say is that most of you listened to me when I was talking about dumb shit. So now I want you to hear some of this good stuff. Also, I’m writing this because I know I will continue to need help to get healthier and stay that way; helping you helps me. #thatisall

Swim meet

I'm at Spring Woods High School for Kayla's swim meet. She is getting better every time she gets in the pool. I'm trying to do the same thing every time i go to the gym. Its amazing the things you can learn from a child.



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Location:Riata Ln,Houston,United States

I'm a loser

> It's been almost a year or so since I first walked through the doors of CrossFit Champions. I started this journey weighing around 319 pounds and wearing a size 52 in pants. I spent the majority of my life battling weight problems and it seemed as if I was always on a diet. I was never able to eat right and workout at the same time. After years of just feeling hopeless, I finally decided to get my shit together and change my life. The process was kind of funny now that I look back on it. I did about six months of research. This included Internet searches, visits to various big name gyms.The weirdest one is when I had my wife drive by the CFC on Spring Cypress so I could flip the tire outside. I had no idea what went on inside of the place I had called myself doing research about. Once I was finally able to get the nerve to go inside, my life changed and has not been the same since walking into the gym. I have lost about 80 pounds and dropped a few pants sizes. I have lost a lot this year, but I have gained even more. I gained a few more years to my life, a few more productive hours to my day, and most importantly, I gained my self respect. There is so much more I want to tell you, but I won't. We will talk later! Peace!

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Movie time

Watching the green hornet. Yeah baby!


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Ego

Today I did something that I have never been able to do. I was able to let go of my ego and train around my injuries. I always prided myself on being strong so when I was not able to lift heavy I felt like I was a failure. The reality was that I was failing because I was not training smarter. Now I think I'm on the right path.



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Rodeo

At the rodeo committee meeting, having a good time.


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Location:W Rd,Houston,United States

Official

It's official I'm part of the CrossFit Champions family. I'm ready are you?


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Well the secret is out. The ladies at the gym know that i have a blog now. Just what i needed more women knowing all of the dumb shit i say. I guess sooner or later someone besides me would read this.

Today is my baby girl's birthday. She is 8 years old and getting big fast. Love you Pinky

Yesterday i set a new PR with my Deadlift. I used the over/under grip. The PR was 395, thats +30lbs.

I had a great time last night at The party's that the wifey and i attended. I really enjoyed the time spent with my kids. Happy New Year! P.S Im still drunk.