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!