September Has Been PR Month!!!

I am going on my 6th week of this 12 week program and the results so far have been great for me. I can’t say that everyone will get the same results, but I believe a lot of it has to do with being consistent and committed to getting the workouts done. That in itself has been a challenge. We all know that life has a habit of getting in the way of your goals, but if your REALLY COMMITTED you find a way to make them happen. For me that meant scheduling my workouts for the week at the beginning of the week and not letting things interfere with that time. Also, if for whatever reason something came up that prevented me from working out, I would make it up or combine workouts so that I didn’t miss them. For instance last week I had a huge and unbearable headache. There was no way that I was going to be able to do the workout I was supposed to do for that day. I ended up having to take that day, Thursday, as a rest day and then make it up the following day, Friday, which was supposed to be a rest day.

Make working out or YOUR GOALS a priority and they will become reality. Schedule your workouts just like you schedule meetings or anything else you do in your day. And then don’t let things interfere with that time. Then its just, “GET ER DONE!!!”

SEPTEMBER PRS:

SNATCH: 97.5kg, 98kg, 101kg

CLEAN & JERK: 127.5kg

CLEAN: 130kg

3RM FRONT SQUAT: 150kg

1RM BACK SQUAT: 200kg

3RM BACK SQUAT: 190kg

5RM BACK SQUAT: 180kg

Accountability Coaching

I just started an 8 week intense program on becoming an accountability coach.  If your wondering what an accountability coach is, its a person that helps you set goals and commitments.  Once those are set the Coach has one job and that is to get you those results.  The Coach does this by holding you accountable to your commitments and making sure your living each day “Unstoppable”.

I am 1 week into training and I can feel that I am growing as a person and as a Coach/Personal Trainer.  I can see how the techniques used are only going to help me in the future.  Not only am I getting more organized, but I am also learning on how to motivate and how to get different types of people to do the things they don’t want to do.

Everyone has dreams and goals.  The problem is that a lot of people don’t reach them.  So that is what they remain, “Dreams and Goals”.  The reason people don’t reach them is not because they don’t know what to do, and not because they don’t have the resources, but most of the time its because they don’t want to do what they have to do to reach them.  That is where I come in.  I help push them past their comfort level.  I get them to do things they wouldn’t normally do.  Not only does it feel great when your the one helping people get results, but when your on the other side producing the results, that is even better.

In 1 week I have made some people get results, and people have made me get results.  A lot of those results probably would have still been sitting on the list of things to do had it not been for this program.  That is what is about.  Getting into action and staying there!!!

WHAT IS IT THAT YOU WANT TO DO???

Coming Back Little by Little

Seven weeks out of surgery and the path to recovery is slow and mentally challenging. If any of you have been seriously injured and very active you all know what I am talking about. Not only does the injury put a damper on your spirits but the time you spend getting back to where you before the injury and the discipline it takes can be rough as well. Some people have made comments about my spirit while I was in the sling and have noticed a change for the better now that I am moving around and working out. I guess that is a good thing. I never really noticed how my injuries effect my mood, and others that interact with me. I feel sorry for the people that never work out. What are their lives like?

Today was a great day for the better.  I had a Olympic lifting session with my new International Irish Friend and fellow weightlifter Barry Kinsella.  He maintains the blog http://www.weightliftingepiphanies.blogspot.com/. Very good read and entertaining.  Not only does he write well and add some cool videos, but he is a good lifter as well. Another good thing is that he is a former Rugby player. If you all know me then you know that I play Rugby as well. So naturally we got along. It was fun talking about Rugby and Weightlifting with Barry. Glad he stopped by with his girlfriend Ailish (I think that is how you spell it) for a workout at Crossfit San Diego.

As for the Workout Today I did:

• 1. Snatch: 60kg x 1 for 7 sets (working technique and keeping it light while the pec heals)
• 2.Clean & Jerk: Up to 80kg x 1 for 5 sets (Same as above, keeping it light)
• 3. Front Squat: Up to 120kg.  (Felt good and not too heavy)

Congrats to Barry for setting a new Personal Record of a Behind the Neck Jerk of 150kg!!!  Awesome stuff!!!

Injury Sucks, But Its A Part Of Life

I am going on my fourth week of a Hamstring pull.  No Bueno!!!  It has been the first time that I have pulled my hamstring.  Kind of amazing when you think about how long I have been playing sports at a competitive level.  I have torn my ACL a couple times and have had multiple surgeries on my knees.  We won’t say how many.  But its more then you can count on 1 hand.  Anyways, back to the hamstring.  I pulled it in a Rugby game going after a loose ball.  Prior to the game my hammys were tight and I knew it probably wasn’t the best idea to play, but I pushed it just because I love competition.  First half went with no problems, and then 10 minutes into the second half it went.  It was like someone shot me in the leg.  I couldn’t get a good step going in my left leg.  I thought….DAMN!!!! 

The next day sucked big time,  couldn’t even sit down on the toilet.  That is pretty bad.  I couldn’t put any pressure on the back of my leg.  You never notice how much you use something until its injured or broken.  Then its a constant reminder every time you try and do something that involves that muscle or bone.  It sucks.  I knew that I was going to miss the opening weekend of Super League and probably the next game after that. 

Here I am, 3 almost 4 weeks after I injured it, and still recovering.  I have been able to work around it though.  I have taken this time to work on some other things while I am down here at Crossfit San Diego.  I have clients throughout the day, so that keeps me busy, but when I have free time, I mess around with my pull ups, muscle ups, dips, and other things that don’t aggravate the hamstring.   I think the front flips with Aush were a bad idea though!  I have noticed some improved strength and technique in some of these areas.  I have also taken this time to go really light and work on technique with my Olympic Lifts.  In a way this hamstring pull has helped me develop other areas that may have been taking a back seat for awhile.  With Rugby and the Olympic lifting I have taken a more specialized route for performance in my position at that sport.  In doing so I have seen a fall off in some of my other activities.  Just goes to show what specializing does to you. 

Bottom line is this…..

Just because you get injured, DON’T STAY AWAY FROM THE GYM!!!  Do other movements that don’t aggravate the injury.  Take this time to get after some of your weaker movements.  Keep in touch with your workout partners.  I suggest everyone get a person that holds them accountable.  If you don’t have someone, then get someone.  Don’t feel bad for not being able to do the daily workout because of injury.  It happens, deal with it.  

Once you get healthy you will be a better person.  You will be able to do things you used to do, plus more.  Never stop growing mentally and physically. 

These guys remind me that I have nothing to bitch about when I am hurt.  Their courage and motivation is UNBELIEVABLE!!!

Are you a Chump or are you a Champ?

The other day I was talking with a client and friend Mark R.  He regularly attends our Crossfit classes and has some goo things to say.  Anyways, we were talking about several things but one that stands out in my mind is that he was talking about a book he read by some author, I can’t remember who, that had an interesting view on people and athletes.  Basically we are all “CHUMPS or CHAMPS”.  Meaning that when we make our decisions throughout the day are we making a Chump decision or a Champ decision.  One good analogy that Mark brought up was when you are driving in your car and your hungry.  Do you stop at the fast food joint because its quick and easy (CHUMP decision).  Or do you keep driving past it to the grocery store and pick up some healthy foods so that you can put it together at home.  Yeah its going to take you a little longer, but it will be better for you in the long run (CHAMP decision).

I can honestly say that ever since this conversation with Mark I have had to decide between CHUMP or CHAMP a few times.  Lets just say I have been on both sides.  DAMN those thin mint girl scout cookies.  I can’t wait till they are gone.  They are like Crack!!!  The point is though that I think about this throughout the day.  Am I being a CHAMP or CHUMP right now.  I feel like it has made me aware of some of the bad  and good decisions I have made throughout the day. 

The good thing about this is that you can apply it to everything.  Business, fitness, your relationship, just about anything.  Is what your doing going to make you a CHUMP or a CHAMP.  Think about this when you look at your path towards your goals.  And if you don’t have any goals then your already a CHUMP.  I suggest you make some ASAP, and put them somewhere where you can see them.  We are all human so of course we are going to be on both sides from time to time.  Work hard to make the CHAMP decision as often as you can.  Then watch yourself progress. 

See you later CHAMP!

First post of 2009!!!

Well what a better way to kick off the new year.  Last week I was out of town in Lake Arrowhead up at a cabin.  Lake arrowhead is close to Big Bear.  Had fun, relaxed, and did a little snowboarding.  It was a nice little vacation.

Now its back to work.  Training clients, managing the gym, running the Crossfit San Diego Boot Camp, playing rugby, and Olympic lifting.  That is a full plate.  I love every minute of it though.  I can’t picture myself doing anything else.  Its exciting to come to work every day.  How many people can say that?  I am just glad to have the opportunity to be able to do something like this.

I have some personal goals that I will be doing this year.  I have ideas, but I need to put them down on paper.  Most of them will involve all the things I mentioned earlier that I am involved in.  So be on the look out for that post. 

Hope everyone had great holidays and is ready to get back to work, as far as training goes.

We are in control of our bodies, not the other way around.  You choose what you put into your body.  You choose to work out or not work out.  Make 2009 your best year.  Make some goals!!!  Write them on paper!!!  Keep them somewhere where you can see them everyday!!!  Share your goals with someone you workout with!!!  And then hold each other accountable to trying to reach those goals!!!

2009 is the year!!!!

#1 Speech, by Vince Lombardi

This is my favorite speech.  Every time I read this it gets me fired up.  I use to have it framed by the front entrance to my house to remind myself to work hard for what I want.  I used it during a brief that I was giving to students when I was their Proctor for 2nd phase SEAL training.  Its a great motivational tool!  I think of this speech when I think about all my different goals.  (How I Manage Crossfit San Diego, Competing in Olympic Style Weightlifting, the Crossfit San Diego Boot Camp, and being a Personal Trainer)  I am always striving to better myself and others whether its physically or more importantly mentally.  Sometimes I take a step backwards, but as long as I don’t stay back I should be good to go. 

NUMBER ONE SPEECH

“Winning is not a sometime thing; it’s an all the time thing. You don’t win once in a while; you don’t do things right once in a while; you do them right all the time. Winning is a habit. Unfortunately, so is losing.

“There is no room for second place. There is only one place in my game, and that’s first place. I have finished second twice in my time at Green Bay, and I don’t ever want to finish second again. There is a second place bowl game, but it is a game for losers played by losers. It is and always has been an American zeal to be first in anything we do, and to win, and to win, and to win.

“Every time a football player goes to play his trade he’s got to play from the ground up – from the soles of his feet right up to his head. Every inch of him has to play. Some guys play with their heads. That’s O.K. You’ve got to be smart to be number one in any business. But more importantly, you’ve got to play with your heart, with every fiber of your body. If you’re lucky enough to find a guy with a lot of head and a lot of heart, he’s never going to come off the field second.

“Running a football team is no different than running any other kind of organization – an army, a political party or a business. The principles are the same. The object is to win – to beat the other guy. Maybe that sounds hard or cruel. I don’t think it is.

“It is a reality of life that men are competitive and the most competitive games draw the most competitive men. That’s why they are there – to compete. To know the rules and objectives when they get in the game. The object is to win fairly, squarely, by the rules – but to win.

“And in truth, I’ve never known a man worth his salt who in the long run, deep down in his heart, didn’t appreciate the grind, the discipline. There is something in good men that really yearns for discipline and the harsh reality of head to head combat.

“I don’t say these things because I believe in the ‘brute’ nature of man or that men must be brutalized to be combative. I believe in God, and I believe in human decency. But I firmly believe that any man’s finest hour – his greatest fulfillment to all he holds dear – is that moment when he has to work his heart out in a good cause and he’s exhausted on the field of battle – victorious.”

–Vince Lombardi

LET ME KNOW WHAT YOU THINK IN THE COMMENTS.

Goals & Competition

I can’t express  enough the importance of having goals and competition.  We as humans always need to be striving towards something.  If you aren’t then you are just standing still or going backwards.  I am not going to lie, I have been a victim of standing still or going backwards before also.  Sometimes in my life, fitness took a back seat and my body showed it and felt it.   

I recently have set a couple goals for myself as far as fitness and working out go.  I said that, I want a 300lb clean and Jerk and at least a 225lb snatch, while maintaining my weight under 180lbs.  I am far from that right now, but everyday I go to Crossfit San Diego I think about my workout and what I have to do to get there.  I have to be CONSISTENT!  I have to eat RIGHT!  I have to push WEIGHT!  I have to work HARD!  I know that other areas of my overall fitness may suffer short term, but in the long term I see myself being stronger and faster.  I think it is easier to increase cardio output then it is strength.  I also read that in a Crossfit Journal somewhere.  That is why you see people that have a previous lifting back round, do so well with Crossfit in a short period of time.  It just doesn’t require as much effort for them to move the same amount of weight.  Their movements are a little more efficient. 

Competition is also another good thing for helping fitness.  Crossfit pretty much already does this everyday.  Everyday you walk into Crossfit you see other peoples times and weights.  I know that inside your mind, because I do this, you compare yourself to those numbers.  You wonder, “Can I beat that?, Can I push that?, I can’t wait to beat that time, There is no way I can compete with that!,” Or my favorite ” He/She must have cheated!”  ha ha Seriously though, competition most of the time produces good results.  That is why people beat world records and post better times on workouts.  They want to be #1.  Or they want to beat the next guy or girl standing next to them. 

Bottom line is this.  SET SOME GOALS!!! And next time your in one our classes pick someone that you relatively compare to fitness wise, AND COMPETE AGAINST EACH OTHER.  In a friendly, respectful way of course.

GET SOME!!!

Oh yeah if my Grammer sucks, deal with it. 

UFC Fighters and UNIJJ.

So I was hanging out with some friends at Crossfit San Diego yesterday, and I decided to send out a mass text message to a lot of people in my phone to promote my website www.elitesportnfitness.com. And then I got a text back from Diego Sanchez (Winner of UFC Fighter 1 the reality show, and a great fighter). He is also from my home town of Albuquerque.  GO BURQUE!  Anyways, he invited me out to go watch him and some other professional fighters train at UNIJJ (Univerisity of Jiu Jitsu) http://www.unijj.com 

It was an awesome experience.  There were fighters from the US, Brazil, South America and probably some other places I don’t know of.  The energy was high and these guys, and gal, were ready to go to war.  One of them asked me if I was going to train with them.  I gladly told him I didn’t want to waste their time.  Being around ”TEAM” guys for the past 13 years you mess around with grappling, kick boxing, and Jiu Jitsu.  But these guys are on another level. 

They started out with a couple rounds of Shadow boxing and then more rounds going into boxing.  After that it was rounds of boxing with legs, and then finally rounds of boxing with legs and takedowns.  These guys weren’t holding any punches back.  Everybody, for the most part had head gear on, so they went after each other.  There were a couple punches that some guys took that hurt me, and I was sitting a good 20ft away.  I was getting fired up.  You can’t help but get fired up when your around a bunch of people that are fired up and motivated.

One thing that really surprised me was how humble and respectful everybody was.  You would just think that being around a bunch of guys that fight, you would see some big time egos and people with chips on their shoulder.  That wasn’t the case here.  Everyone was really cool.  They all introduced themselves and made me feel at home even though I hadn’t met any of them besides Diego before.  REAL COOL! 

Afterwards I was talking with one of the fighters about mental toughness, and he was talking about how he knew Crossfit would help him out with that.  Not that he needs any. But just like I said in a post awhile back, when you do things that you know are going to suck, but make you better in the end, its all worth it.  And you feel so much better knowing that you accomplished that goal, workout, or exercise.

I think anybody that fights for a living has got to be a 20 on the 1-10 scale of mental toughness.   It says a lot about someone who can get the shit knocked out of them and keep going forward.  Keep fighting.  Never giving up.  Those are my kind of people. 

Thanks again to Diego Sanchez, Charles, Jake and all the Brazilian guys for letting me come out and watch.  It was great.  I would have named the Brazilian guys but I can’t spell or pronounce their names.  haha  Not yet at least.  

If your interested in Jiu Jitsu then you have to check this place out!  http://www.unijj.com

Mental Toughness

So yesterday I did a post a little more mind oriented.  Today is going to be the same thing.  I just finished reading an article from the August Crossfit Journal.  It was on mental toughness.  The guy who wrote it played in the NFL for awhile and is now doing Crossfit.  He compares the mental toughness it takes to get through some of the Crossfit workouts to some of the football workouts he used to do when he played.  Not only did he talk about how tough and grueling they both can be, but he also talked about the benefits of gaining that mental toughness so that you can use it in everyday life. 

I have first hand knowledge of seeing people break, and seeing people go past that mental barrier.  For the last 12 years I have been a Navy SEAL.  4 of the last 12 as an instructor in 2nd Phase at BUD/S (SEAL training).  Most of you know that SEAL training is no joke.  It takes a physically strong, but more importantly mentally strong individual to make it through training.  I have seen very fit, strong athletes show up and blow the physical part of BUD/S away, and then seen them ring the bell (quit) because they could go no longer.  I have also seen physically weak individuals struggle with the physical part of BUD/S everyday. Day in and day out, they are last and getting the crap kicked out of them, but they don’t give up.  They wake up everyday, knowing that their day is going to suck, and yet they still put on their boots and show up.  They won’t quit no matter how much you try and make them.  Those guys are mentally strong!  I will take a guy like that any day, over a physically strong, but mentally weak individual. 

So how do you develope your mental toughness?  I think you do it by seeking out challenges, things that push you.  I think for many people Crossfit can be intimidating.  So if that is the case, you start out slow and then progress.  As you progress, you will get fitter physically but also mentally.  There will be Crossfit workouts that you are good at naturaly and then their will be workouts that just kick your ass.  Those are the ones that make you mentally stronger and tougher.  Because when your ready to give up and quit, you will reach down deep inside yourself and do another rep… and then another… and then another.  Then when your done, you might be amazed at what you have accomplished.  And for me personally, that is one of the best feelings.  When you know that something was so hard, but you finished it and accomplished your goal.  That is when you gain that mental toughness.

If you don’t like where your at right now… Remember, that your past has made you what you are today.  Your choices today, make you what you are tomorrow.  SO GET AFTER IT!!!

Don’t be afraid to comment either.  I’d like to know what people think of the blog.