A Great Week

Wow, what a great week this has been. I never thought waking up at 4am during spring break could be a fun thing to do! I want to thank B-boy and Robin so much for taking me under their wing and teaching me so much. The amount of knowledge and experience I am taking away from them is truly priceless. They are both very inspirational to me and I cannot express my gratitude enough. I also want to thank everyone who I got to work out with and meet in the mornings. Everyone really helped and encouraged me to push myself harder. There is a lot to say about competition and its effects on performance. CF NSC is a breeding ground for competition and performance and I've enjoyed every little bit of it (yes, even when I got my ass kicked doing "Sage". Hopefully, I'll be back to see everyone in SC sooner than later.

As I head back to SB, I know its going to be one hell of a quarter. It will truly be a quarter of fitness. My classes: Physiology of Exercise, Applied Kinesiology, and Sport Exercise Psychology among others. I will be training hard as well as running my delivery business. I also really want to get CFSB started this summer and there is a LOT to plan for and a LOT to be done. I am also feeling the excitement to have my certification in May. Things couldn't be going busier...or better.

I hope everyone else had an awesome spring break!

Spring Break

It's finally here!

I head back to Santa Cruz today for the first time since winter and I couldn't be happier. The stress of finals is over and now I can relax. I'll be at Crossfit NSC starting monday at 5am. The plan is to workout, shower, and then hang out there all day absorbing as much as I can from Brendon and the rest of the great trainers. I think this will be one if the best learning experiences ever. I cannot wait!

On the down side, I strained a tendon in my "good" shoulder the other day doing knees 2 elbows in a dreadfully hard workout (21-15-9-15-21 of Hang Squat Cleans and K2Es). I've been resting it for the past 2 days but it still is sore (and not the good type of sore). Hopefully, by Monday, it will be good enough to go for whatever the white board demands.

...Sorry if my posts look a little bland without pictures. I sold my camera so I could get in some extra privates with B. Right now, expanding my knowledge on the subject that I love is much more important than a little luxury. I'll try to make up for it in the future by spending more time on each blog so I can write more in depth and interesting material than I have in the past.
-CJ

New Goals

So I set a new personal record for "Fran" again. 4 minutes 36 seconds; almost a minute better than my last attempt 2 months ago. I am excited to see what I can do in the future. This got me thinking about some new goals of mine.

A great way to improve your level of fitness to set goals for yourself. Extremely hard, yet achievable goals. They are useful because they can put you in a clear direction to where you want to go. I think we all should always have goals for themselves. This way we are always progressing, always achieving.

Here are some of my new goals:
-Open CF Santa Barbara
-Attend a level 1 CF Cert and O'Lift Cert by the end of 2008
-Personal records:
*Have a sub 3 minute Fran by 2009
*Have a 30 plus Cindy by 2009
*Have a Sub 8 minutes Helen by 2009
*Back Squat over 400#
*Run a 5K in under 18 minutes
*Have over a bodyweight Snatch

...The list goes on and on in my head and I have NO DOUBT that I will accomplish them all. I know this because I know I will try as hard as I can to tear through my workouts every day, learn as much as I can, program smart, pay attention to my body, and stay on the zone.

We can all accomplish our goals if we train hard enough, eat right, and follow the Crossfit regimen. All that matters is one thing...How bad do you want it??

Pushing Your Limits

It's all about pushing your limits! It's all about going farther than you think is possible. The more and more I delve myself into the philosophy, science, and practice behind crossfit,, the more I am noticing that after a point, you need to erase from your mind the word IMPOSSIBLE. It is not a word. It does not truly exist. I believe you can always push yourself harder. And harder. And harder! Push yourself each and every time you enter the gym! The harder you push yourself to your absolute limit, the faster and stronger your progress will be.

I believe so much in this program, I can talk to people forever about it with unrelenting enthusiasm. And I feel this enthusiasm for fitness is being transformed into an enthusiasm for life. With its ever-growing community and acceptance, functional fitness is changing more lives than ever. And I am more than thrilled that I have found such a great program so young in life. I want to push myself harder than ever. I want you to push yourself harder than ever too! The more this community strives for excellence, the stronger and fitter we will all get as a whole.

Here are some of my recent PRs:

"Annie"
Time - 8:14

Max Snatch: 145#

2k Row - 7:17

Max Clean - 215

3 Rounds For Time:
30 Box Jumps (24")
21 DB Swings (55#)
12 Pullups
Time - 11:49

Have a great day, I've been busy as usual but I'll try to post more often
CJ

Also...next Monday for me is "Fran". My goal: under 4 minutes!

Busy Time

Here's a picture from Me and Matt's 2nd Employee Party...I think we need to hire some more girls!

Sorry for taking so long to post again. As this quarter is coming to a close, I seem to be getting busier and busier and busier. Tests here, quizzes there, appointments here, debate there... it never seems to slow down.

But to my amazement, this unforgivable schedule of mine has not undermined my fitness goals as it has every time in the past. Last year, I went practically 3 months without working out. Not to mention my diet (and drinking) was horrible. This year, I haven't missed a step. I have not diverged farther than a few meals off the zone and I haven't missed 1 single workout, except for when I had the flu. Putting Crossfit as a priority has allowed me to find time for it even when I don't think there's time.

In return, I think I am becoming fitter at an extremely fast pace. The progress I've made and feel in the last month alone feels unbelievable to me. It has also taught me a valuable lesson: No matter how busy you are, you can always make time for what is important to you.

I think many people should take this to heart because many I know people feel they don't have time to workout. It's not true, and if it is...you should really rethink your direction in life. If you can't make time for something as profoundly important as exercise, then something is wrong.

Sorry if this post sounds like a ramble, but I'm exhausted and my mind might not be working at full capacity...

2/24 - Find Max for Push Jerk: 210# PR
8 Rounds:
30-second Plank Hold
30-second Hollow Rocks

2/25 - "Lynne" 5 Rounds:
Max Bodyweight Bench Press (165#)
Max Pullups
3-5 Minute Rest

Round #1 - 15/25
#2 - 12/16
#3 - 10/15
#4 - 7/13
#5 - 6/12
Score - 131 PR

2/26 - 4 Rounds For Time:
500m Row
50 Squats
Time - 12:52
Then...3 mins of "L"-sit

2/27 - 4 Rounds For Time:
100m of Lunges
20 Burpess
Time - 22:02
Then...Tabata Situps

4 days in a row does kill...
CJ

Community

I love how CrossFit can bring together people who never would have seen each other into such a strong community. On the bottom is Aaron; I meet him last week when he came up to me asking about Crossfit...I've trained him twice since and he's been doing a great job and working hard. On the top is Matt; he was the first one I introduced to Crossfit and he's kicking ass and has been making some serious progress. I've meet and helped several other Crossfitters down here as well, and I feel as though I'm helping build a community down here.

In preparation of this growing community, I've started to buy some more equipment; not just for myself anymore, but more so I get can multiple people in on workouts. Today I'm ordering 3 Abmats, and in 2 weeks, I'll have saved up enough to purchase a good amount of medicine balls. My goal is to have saved up enough equipment by the time I get certified in May, that I can start running weekly workouts at the park and the beach.

Than I'll begin saving towards a box of my own. Hopefully, I'll be able to pull that off at the beginning of the summer of 2009, right after I graduate. Until then though, I will be talking to everyone I can about CrossFit and hopefully building up a BIG community, so I won't be in that box by myself. Again, I want to thank everyone for their inspiration, support, and influence to follow my dreams.

Alright, and here are some of my recent workouts and times (besides the core work):

Monday:
"JT" 21 - 15 - 9 of:
HSPU
Ring Dips
Pushups

Time - 18:17

Tuesday:
Back Squats 5-5-5-5-5
225#-245#-255#-265#-275#

Today:
1000m row
50 thrusters (45#)
30 pullups
750m row
30 thrusters
20 pullups
500m row
15 thrusters
10 pullups

Time - 19:36

New Strengths and Weaknesses

A picture of my friend Matt Volpert. Both him and I are co-owners of FreeBirds Delivery (the reason I can pay for all that is CrossFit). He hadn't been in the gym for 2 years before I got after him and now he's way into Crossfit. I'm pumped that he's into it and proud to be his trainer!

But now I have a story:

Here I was, on Valentine's day, heading to the gym for a hot date with "Cindy". At least from what I had remembered with previous dates with her, she must have been hot, because after that 20 minute date, I was drenched with sweat and had to lie down for a good 30 minutes after. That last time I tried Cindy, I got in 18 rounds with her. I was a little disappointed with the score because I felt I could do better.

Now, It was Feb 14th and I was determined to show her what kind of man I am. I was mentally prepared and ate the healthiest choices I could think of in perfect zone measurements. I was a little scared I hadn't fully recovered because I still had a bad cough. I got to the gym, warmed up, rowed, and claimed the cable machine from the rest of the mindless meatheads at the gym. I told myself 3, 2, 1, GO! as I clicked the stopwatch and jumped up to start the pullups. Those 20 minutes went by so fast, the only thing I remember is seeing a lot of weird looks from people doing bicep curls and triceps extensions. Then 20 minutes was up. My score? 24 Rounds! I was so pumped, I even managed a smile as I collapsed to the ground to slow down my heart that was about explode.

Now today was a different story. It was Diane's turn and she was not so nice. Its seems that Deadlifts followed by hand-stand pushups is not my strength. I wasn't tired during it, but my muscles just wouldn't produce as much power as I needed to fly though it. It took me 10:04 minutes to complete and I am not too happy with that at all. I need to work harder on these exercises in the future. It looks like the next time Cindy comes around, I'm gonna pass right by her and try her evil twin Mary instead.

The point of this story, is that we all have strengths and weaknesses that we are not yet aware of. There will be times when we will be shocked about how far we have come. There will also be times when we feel disappointed and weak. It is important to pay attention and make an extra effort to improve on your weaknesses. Use your strengths as benchmarks to where your weaknesses should be. Your only as strong as your weakest link.

Have a great Presidents Day weekend! Sorry to those who expected to see me in SC this weekend. My ride flaked out and I'm really disappointed I couldn't be there. I promise I'll make the trip soon!
-CJ

Character

Here is my workout schedule for the week:

Yesterday, my first real day back since being sick, and I decided to do "Joshie" as rex'd. I wanted a workout that would mess with me psychologically as well as physically. I felt weak, slow, and dizzy and finally managed to finish it in 43 minutes. This got me thinking about character and why so many of CrossFitters seem to have so much of it.

Does Crossfit attract those who have great character or does it create great character in those who are attracted to it? I believe it is the latter. When you do workouts that consistently push yourself this hard, character is produced. Think about it. When your on rep 113 of L-Pullups in "Joshie" and no one is watching you, what is stopping you from taking it easy and cutting the workout short, especially if you are by yourself? Nothing, nothing except the development of your character can push you through those last few rounds as hard as you can. This character is important and comes out across all aspects of life.

I want to thank Crossfit and those involved in it's community for helping develop my character. I no longer take the easy ways out anymore and I do things now that I never believed I would be doing a year ago. When I found a wallet on the ground, I returned it, even though I could have really used the money. When someone, even if that may not be friend, needs help, I will do my best to help them. I feel much friendlier now and I just feel more comfortable in my role in life. I am living a much better life than I was a year ago. How has Crossfit helped your character or those around you? It's easy to notice and worth thinking about.....

Recovery

Finally...I'm starting to see the light! My last few days with the flu have been hell. I had to take 2 midterms back to back with a temperature of 102! Pain in the ass, but I've gotten through it and I'm feeling better now. I credit my speedy recovery to my good diet, strong immune system, and some good advice of caution about working out while sick from Troy. Thanks T!

I've still been training my friend while I'm sick and in the past week, I've been approached by 2 different guys interested in what I was about and seeking advice. When I get better completely, I'm sure I'll enjoy helping them out in the gym as well. I'm obviously not charging anything as I'm not certified yet and look forward to these training sessions as they have been helping me get better at communicating what I know about fitness.

Today I think I'll go to the gym and just do a slow easy circuit of dips, pullups, handstand pushups, squats, box jumps, sit ups, just to get myself accustomed to start working CrossFit hard again. I'll make an EXTRA effort not to tire myself too much...

Also, it looks like I'm heading to Santa Cruz for this 3 day weekend. If all goes as planned, I'll be there by thursday night and stay until monday. I'll definetely be spending plenty of time at CF NSC! I'm pretty excited to get back to such a great facility with such great people, even if it's only briefly. CJ

Personal Records

Here's a picture from back in the day before surfing with my good friends "Big Show"and Tara.

I cannot not be any happier with the last 3 workouts I have done. Staying strict to the zone is changing me more than I ever thought it could! My times are jumping, I am feeling better, and I am just loving the energy! Here are all the PR's I've gotten in the last 3 days:

500m row - 1:37 (a 5 second PR)

"Grace" 30 Clean and Jerks for time (135#) - 5:17 (a 1min 28 sec PR)

"CrossFit Total":
Back Squat - 355#
Press - 170# (a 5# PR)
Deadlift - 365# (a 10# PR)

Total - 890 (a 15# PR)

and then today: "Helen" 3 rounds for time of:
400m Run
21 DB Swings (55#)
12 Pullups

Time - 10:21 (a 4 min 17 sec PR!)

Now its time to rest, relax, enjoy the Patriots SuperBowl win (I hope they win...Brady's awesome)

It might take a little while for another blog to come up; I got 4 midterms and a speech to prepare and I have not studied a wink! See ya soon...CJ