Legacy.

I have had a couple of eye opening weeks. It has made me take a step back and look at really who I am and who I want to be. Who I am and who I want to be are two different people, sadly enough. There are few people in this world that I would go anywhere with or do anything for, and one of those individuals’ (we’ll call him ‘Jim’) father passed a few weeks back. I went to the funeral out of pure respect for ‘Jim’, only meeting his father a few times. I met ‘Jim’ when I was 18, and he never once stopped displaying qualities of leadership, compassion, humility, and respect. ‘Jim’ was the guy that everyone wanted to know about, be around, and emulate. For me, he is someone who I am honored to know. As I was driving to ‘Jim’s’ fathers’ funeral, I wondered how ‘Jim’ became the man he was, and I thought it had to be because of his father. There is a special bond between father and sons, and I really would have like to known ‘Jim’s’ upbringing.

‘Jim’ has an older brother ‘Paul’. ‘Paul’ spoke first at the funeral, and spoke very well. ‘Paul’ is obviously the older more established son. He is a lawyer, wife and kids, and I think is a graduate of the University of Notre Dame. Those things are all to be proud of as a father. ‘Paul’ spoke at his fathers funeral and did not seem to drop a tear or go through any sort of emotional moments with the exception of when he spoke of his younger brother ‘Jim’. The common theme throughout the funeral was ‘selflessness’. Apparently, and too my thoughts, ‘Jim’ was exactly like his father. Paul talked of his younger brother ‘Jim’ as he was dad. He said that ‘Jim’ was their families’ legacy, and not himself. For a man to tear up and label his younger brother as the legacy of the family has to take a lot of pride swallowing. ‘Paul’ did it, and it put the question in front of my face…what would be said of me? More importantly what IS said about me?

‘Jim’ now coaches high school football, and his entire team showed up to his father’s funeral.  Never meeting ‘Jim’s’ father, yet taking time out of their high school summer to come to a funeral to man whom they’ve never met. That takes a special person, a very special person. So I sat to myself and asked again, what am I really doing? Have I ever changed a life? For the better? I don’t know if I could answer that, and it made me think of my friend Brian, who in a week, will be his date of passing back in 2005. These men effected people in ways I do not know if I ever could, and that makes me think. What am I doing? What are you doing?

What is your legacy? What is it? Are we creating it for the good or the...?

what is 'crossfit'

I have been working out, training, coaching, teaching, learning, and testing inside and out of gyms since I was 15 years old. It has fortunately been my job to train and be inside of a Crossfit gym while representing the gym, a community, and an idea since 2006. The question still comes up everyday, What is Crossfit?

What is Crossfit? Really what is it? Is it a way to “do” fitness? A lifestyle? A person? A specific gym? Yes, yes and yes. Unfortunately there are people/individuals who think they “are” Crossfit (add chest pounding here)…sad I know. However, day by day, month by month, year by year I learn from various aspects of the ‘Crossfit gym’.  Some things I learn from other peoples’ positives, but often it’s from negatives. With most underground things, where a specific few represent the group, there are less negative influences than positive. When you add more people, with more thoughts, ideas, and specific vendettas...you get a different product …enter…multiple crossfit affiliations. In an era where someone can pay 1,000 dollars and learn in two days how ‘to do/coach crossfit’ and then open and run a crossfit gym, we now have entered a state of being diluted. So again, what is Crossfit?

Before you can define what it is, I would ask, why do you workout? More importantly, what do you train for? Is your goal to loose weight, better yourself for your men’s basketball league, become a stronger human being, or is it just to keep your sanity…your release? That is the more important question. Crossfit has a great group of people, but lets take a step back…it’s a gym…what do people do in gyms? They workout, that’s IT. However, popping its head up is a group within the community that believes all that matters in life is the “age old” question “What’s your fran time bro?” Right? Because throwing around a 2 digit barbell and doing weird flying pull ups faster than the others in your gym class IS what matters and wearing the proper attire and beating your chest to that winners drum makes you superior over the rest…awesome, you worked out well. You worked…out….well…that’s it.

 “Dude that workout was epic and I threw up everywhere”… I know you have all heard it and have seen (enter douche name here) a guy take his shirt off for the 6pm class when it’s dark and cold…yet his shirt is still off. Put your shirt on. Take that that stupid black ink off your chest, calf, or back saying you are the shit and you are brave for ‘crossfiting’. A click, a cool kids crowd, has developed inside the crossfit population and it is quite entertaining (by entertaining I mean sad and disturbing). Your self-worth is how fast you do fran, eva, elizabeth (insert light weight 10 minute workout here) You can spot them a mile away. Males – flashy board shorts, shirts off, chalk on their hands, forearms, chest, calf, and face….cmon bro its sicfit. Females – Knee high socks, tight booty/biking shorts (lululemon of course) sports bra (lululemon of course) and a headband (lululemon of course). Oh and the groupies…oh the groupies (the need for a crossfit boyfriend) These people have found a group in which others think they are awesome because they can put a 95pound barbell over their head a bunch of times and scream.

I am assuming many of these people never played a sport or stood out at it least. They never played football, rugby, hockey, basketball, volleyball, or ran track. You know why? Because they call themselves sic athletes in this ‘sport’. It is not a sport, crossfit is a fitness society, and a gym. It can be life-changing, but it is not a sport. The people who think crossfit is life, I ask you to re-read glassman’s 100 words of fitness…What is the last sentence…let it sink in. Learn and play new sports. Now that you know (wipe that last tear) that Crossfit is not a sport…go play pick up basketball, soccer, tennis, hockey, rugby, football, softball whatever, whatever. I am sure there are thousands of people that could do ‘fran’ faster than lets say…Ray Lewis…First off, he would laugh at the idea of doing a squat to press with 95 pounds, second off he would laugh at the idea of competing in a ‘workout’. Does someone who concentrates on sprints and heavy weightlifting not crossfit? Does the swimmer who pairs swimming with kettlebell work and gymnastics not a crossfiter? Or does the person who works out at 24 hr fitness who does squats, presses, deadlifts, and bench press…paired with ‘cardio’ not crossfit? Guess what people…you can get a decent level of fitness if you are stuck with 24hr fitness…just because you belong to a crossfit gym makes you no better or worse.

Be real with yourself, your self worth is not based upon how well you workout. Do you come to the gym everyday with the right mindset, do you attempt to inspire others, do you take the easy way out cause no one is looking, and most importantly do you positively influence people. Or do you look at the gym as a place to make you feel special, treat it as a social scene, and PR and automatically think people owe you something?

So again I’ll ask, what is crossfit? There will always be someone faster, stronger, fitter, smarter, better looking, taller, etc. Knowing that, what is Crossfit to you? Do you believe you are better than the person next to you because you PR’d and they didn’t? If you read that and have been there before take a long look in the mirror and ask why.

Crossfit can be what you make of it, but make sure it’s in this realm and not one made up in your head like the sad few who believe crossfit will be the government, military, and religion of the US.

Yours in Heavy Squats and Hoppy Beer.

1st post back home.

This is the first time I have written since moving back ‘home’ to California. It was weird to drive to Fort Worth, Odessa, El Paso, Tucson, Phoenix, and FINALLY, Orange County. There was a lot of ‘inbetweens’ and in between those ‘inbetweens’ there was a lot of nothing. All that existed was truckers, my sleeplessness, coffee, and my U-Haul. I had a great time living in Texas, and met some GREAT people, some of whom I will call my friends for the rest of my life, however, I soon realized that the majority of people will be people and they will only look out for themselves and no one else.

Loyalty is a big thing with me, honesty goes along with it, and attempting to work for a group of people that have no aspirations for honesty or care for their clients (in a gym) creates moral issues with me. To own a specialized gym and tout yourself as a business that promotes better health, making people stronger mentally and physically, and have work meetings where the main topic is how much clients can afford and would be willing to pay to have fun is not ok in my book.  Yes, Crossfit is a business; however the business is to make people better inside and out of the gym. It forces/teaches hard work, discipline, and a sense of community. You can tell the bad gyms from the good ones in that the athletes themselves never progress, and the coaches themselves are sub par athletes.

My goal is not to be on a soap box. I without a doubt have lied before, but the people that I consider friends, will never ever have a filter. Issues will arise, but will be brought to light and dealt with. Not an ambush brought upon by weak, spineless individuals, which I felt were some of the people I worked for.

It became hard to get excited for work. My drive to make people better went downhill after I was told that it did not matter if people became fitter or better humans; all that mattered was that they had fun and felt like they got a workout.

I am sorry, but I mentally could not deal with that on a day to day basis, constantly telling clients that they were getting better. Let’s face it, they weren’t. The same people doing pull ups with a band 9 months later were not getting better. The same people who were 20% body fat and unhappy with themselves were not better, and we as coaches were to blame.  I do not mean to get on a soapbox, because I am far from perfect; but loyalty, honesty, and caring are human decencies that should be carried out on a daily basis and were not.

I am glad to be back home, I realized that I cannot fight that I am a Californian. I was glad to see people, places, and things that helped raise me. Oddly enough, when I pulled into Orange County, I drove my truck + U-Haul right to my gym, CF Costa Mesa, for my first official workout back; in the rain and all, before I saw friends and family. The people in the gym mean a lot to me. For them to welcome me back after more than a year of being away as if I had never left was great.  

However, being back home brought forth new emotions. Living close to the area in which I grew up in brought back weird memories, memories that I could not contain in my own head. I loved being back around the parents, the best friends, and the family.

This past weekend hit me particularly hard. I am one to keep many emotions and thoughts inside however the 23^rd was my best friend Bubba’s birthday. It has been since 2005 since I saw him last and there is not one day that goes by where I do not miss him. I cannot describe the feeling that overwhelms me other than I wish I could talk to him one last time. I feel for Kris, he saw him last, but I fortunately got to talk to him last. He was a good guy, he had humility, passion for life, and most of all he cared for every person he met. Easier said than done, but nonetheless I miss him dearly. He was my first friend, arguably one of my only true friends.

When I began complaining about this or that (since I have been home) his birthday weekend came up. What smacked me in the face is that I still have the ability to run, jump, lift, smile, hug, kiss, and love. Everyday might not be the best, and everyday I might not PR. But I am still breathing, I still see my loved ones, and I still get the opportunity to learn and teach.

His death has taught me not to dwell, but rather prosper and seek greatness. I am happy for the people in my life and for the people I have met for they have shaped me to the person I am today. I am constantly learning and growing, and with every person I meet, I learn something new. 

The things that really matter rarely come into our foresight, but sadly death illuminates the realities of life. Be good, be honest, cherish your loved ones, and never miss an opportunity to make someone better for that act in itself will make you better.

“The battle is won in the mind. It’s won by the guys who understand their areas of weakness, who sit and think about it, plotting and planning to improve. Attending to the detail. Work on their weaknesses and overcome them.”

To settle or not to settle.

Had a great last few days. Not because I met the love of my life or won the lottery, which I guess would call for some word better than 'great' but anyway. Wednesday night I had a decent size class at Crossfit Uptown. It was myself, Jason, Joanna, Megan, Garrett, and Michael. All pretty experienced 'crossfitters', but was surprised that everyone showed up (Crossfit Uptown has been open for two weeks) If no one was going to show up that night I was going to work on some Olympic lifting, but then as everyone trickled in, I realized we didn't have enough weight for everyone. So the question came up, what are we going do with the class. Mike brought up a workout I had done a while back that I epically failed it. one round = 3 strict pull ups, 4 handstand push ups, 5 burpees. Do one round on the minute for 40 minutes, yep forty whole minutes. This workout takes strength and endurance, both physical and mental. To be able to do that many reps for 40 minutes is hard on your body and also your mind. This workout is definitely more challenging than your average crossfit class workout, partly because of the duration, and partly because the volume of work being done is a little too much. If you cannot complete the round in the minute given, you wait for the next round and continue. (workout is scored how many rounds you can successfully complete in the 40 mins, I had 36)

Understanding that I had done this workout a few months prior, I warned people that it is long and taxing..ie = much pain involved, everyone wanted to try it (which says something about the characters inside CF uptown)

after a bit of a warm up...3,2,1 go and we were off. Turning CF Uptown into a sweat box, steamin the windows with our sweat and heavy breathing.

I do not like bragging, but I do pride myself on the effort that is usually given. With that being said, in my 'crossfit' life, there has never been a workout that I did not complete Rx(prescribed weight and reps) or did not finish. These 'on the minute' workouts such as 'chelsea' (5 pull ups, 10 push ups, 15 air squats for 30 minutes) I have always successfully completed the task at hand

Then this workout comes a long and the first time I did it, if my memory serves me correctly I completed 26 or 27 rounds. This time I completed 36, an improvement, but still did not complete all 40.
...
and then today, Carter showed up with me at 830am to do a short little power endurance workout. 800m run, 12 muscle ups, 24 deadlifts @ 315#, 48 box jumps @ 30in box, 800m run. And if a crossfit workout was a fight (which it's not, so people who compare it...stop) Carter beat my ass. He came in around 13.50, me a sluggish effort of 14.30.

Well some of you might ask why are you writing about this? What does this have to do with me?

In fitness, sports, or work have you ever been content with where you are at? Said to yourself, I have done enough or just skated by earning respect by some? We all have, so do not lie to yourself. There has been a point in everyone's life that you were told you are awesome, great job, you killed it, you're a stud, etc etc. Then most of us just kind of relax and love the feeling that people admire us.

Newsflash, there is and always will be someone better, stronger, faster, smarter, and willing to work harder than you. Great you had the heaviest 1 rep max back squat in your gym, or you ran the fastest mile. You walk out with a huge smile on your face feeling awesome about yourself cause everyone 'oooo'd and awe'd' over your achievement. As they should a 400pound back squat is amazing and a 5 min mile is ridiculous, but why stop there? At work you closed out the biggest deal of the year and made everyone tons of money, but why settle for that? You know you are better than that right? You know that is not the limit you are capable of, so do not let other people set the bar, stay hungry. Stay a bit on the edge and go for more. You lost 10 pounds on the paleo challenge and are half way to your goal of 20. You look in the mirror and feel great and 'reward' yourself with a large pizza. STOP IT, your goal should be never ending without sacrificing other things of course ie (family, morals, etc etc)

The reason I bring this up because every once in a while I will get my 'ass kicked' and realize "hey mike, cmon now lets pick your shit up" aka...not being able to complete every round of that 1st workout, and Carter embarrassing me this morning. With other things in life, do not be content with other peoples admiration's and likes, be content with what you want of yourself, and never settle. Never EVER settle for someone else's standards. You alone set the bar for you. Be accountable for yourself, and if you fall of the wagon of food intake, that's fine, brush off that bowl of ice cream and make sure that's more motivation to fight the urge next time. Not give it your all in a workout? Who has not, but remember that feeling after and promise yourself you will not 'settle' for sub par effort again.

So my kudos to that group who let me workout with them on Wed. evening, and kudos to Carter for destroying my 'birthday' workout.

Keep elevating your game.

ps. I wish Michigan's defense knew how to tackle a ball carrier, I thought we were taught that freshmen year of high school.

Direction

I was going through a good buddy's facebook the other day, (no I'm not a stalker), and I came across this photo. I quickly glanced at it and went to the next photo as most of us do, but then I thought to myself why would that be a picture? I went back and looked at it for a few minutes, and my first reaction was this better not be some hippie che guevara crap with the word 'revolution'. But thinking about it, these four words can mean something totally different to me, you, or anybody else reading it.

Everyone in this world is 'fighting' some sort of battle. Divorce, money troubles, weight issues, self esteem issues, whatever whatever. We are all dealt a different hand of cards, but how we play them is up to us. Do you fold, and make an excuse or do you possess the energy to fight back? Taking on life's curve balls are never easy, but how we respond to the suffering is how our character is shaped. So looking at this note card again, where are you now and where are you headed?

Do you want to be just like everyone else, making excuses for being fat, unhappy, slow, etc etc. Whatever the case may be, you have the ability to change it. But the question stands, what are YOU going to do about it? You are twenty five pounds overweight, a relationship is falling apart, you are not doing so well at work...? What is your course of action to better yourself?  Revolution time.
At CrossFit Deep Ellum we started our 3 month paleo challenge today. I urge all of you to not think of it as a challenge but a way to change your life. Yes, loosing weight will be awesome, but is not the way we feel inside, the way we sleep and the way we move more important? Changing our eating habits has so many more positive effects on us than we think. Yes eating whole foods is a big change to most of us because it was not how we were raised, and its all too easy to eat something from a drive thru. But how important is sleeping better, feeling better, and looking better naked to you? This is CANNOT be a 3 month 'challenge' that at the end of it we go back to putting crap into our bodies. This is a 'challenge' that changes your life, that improves your life, that might even save your life. I'm not kidding. It is going to be difficult, but look at all the people that showed up on Sunday to do it? We have a support system, lean on them, the coaches, or how about lean on the faith that you should have in yourself. If you have an urge, put your foot down, have the resolve and energy to fight back. Do not resign. Today is the beginning of your own personal revolution.

"Declare war, on yourself, on your thoughts, on your inner-demons.  Cut away all distractions.  Place yourself on "deathground," where your back is against the wall and you have to fight like hell to get out or die." (SD)

For all your life you have been eating the crap food we tell you not to eat and this is where it has gotten you, unhappy with your body and your fitness. So what is it going to be make excuses, be a quitter, and resign? Or will you take on your own personal revolution?

It won't come easy, just as anything worth 'fighting' for doesn't. How bad do you want to change? What are you willing to give up and do, to see that your goals are fulfilled and stay fulfilled? Take a look at that note card one last time, where is your dot...look at yourself inside and out...and plot that dot, just make sure you are doing everything possible to move it.

Every morning look at yourself in the mirror and tell yourself that you are doing everything possible that day to become a better athlete, mother, father, brother, sister, boyfriend, girlfriend, human being... Do it. stare yourself down and be tougher than the person that stared back  the day prior, declare war and be free.

keepin' on when keepin' on hurts, bad.

Perseverance. Endurance. Fortitude.

As a CrossFit coach I am awarded to see awesome physical feats. Deadlifting 450 pounds, running a 5 minute mile, 40inch vertical leap, you get the picture. However, many people are born with a set of talents (I'm still trying to find mine) that most of us could never conceive of having.  Before we get into an argument, I cannot throw down any references to scholarly articles proving this, but what I can lay down are years of actual experience.

Example. Do you remember on the playground as a 4th grader playing basketball and there was one person who was just faster, could jump higher, and could make three pointers all while you couldn't even dribble? How about playing little league baseball and the average pitch from most players was say around 45mph but then a little skinny kid could throw it 65mph? Or when you start lifting weights and for some reason the first time you max out at bench press you are so excited that you benched 135 pounds (that is a 45pound plate on each side for you non meathead types) to be stomped on by the new kid who did 225? I see examples everyday. While I lifted weights outside of football and had a speed coach there was a guy I played football with who never trained outside of what our coach made us do, never lifted an extra weight or did an extra sprint outside of our football compound, yet he was one of the most gifted athletes on the field. Oh, he also ate 2 western bacon cheeseburgers from Carl's Jr everyday for lunch and had a six pack on top of a six pack. These things I am describing I believe are things that you are born with, but that is no excuse for someone to get rid of their goal cause they weren't dealt the same hand of cards as someone else.

It's easy to complain, make excuses, and find some way to make you feel better about yourself. But what does it really do in terms of making you better at your individual goals? Nothing, it makes those goals seem even more unattainable. The paragraph above are things we cannot control. Obviously the kid who could throw a 65mph fastball has a different muscle makeup than I, but the excuses and the way we perceive and act on things we can control, and that is what makes us who we are. Whether it be in the gym, relationships, or your job, the way you let outside things affect you is solely on you and you alone.

The reason why I bring up amazing feats in a Crossfit Gym and title this the way I do is because I spend most of my time in a CrossFit gym since it is my 'job'. Every once in a while you will witness something that inspires you, or puts things in perspective. Last night I witnessed an incredible scene. It did not have anything to do with one physical act, rather it was covered in perseverance, endurance, and fortitude.

To keep it brief, one of our members who normally finishes at the top of the pack in regards to a workout that is timed (meaning complete the set number of sets and reps as fast as possible), was not doing so hot in the workout. Being a personal friend I know she has a lot on her plate and does not get much sleep paired with quite a bite of stress. When most people were finishing up the workout I would venture to say she was about half way there with a look in her face that appeared to be ready to break out in tears at any moment. I know this look as I see it often. When every thought is consumed by the same one of 'stop', she continued on with rep, after rep, after rep. For someone like her who does not play a sport, want to compete in Crossfit, or even have a job where physical fitness is relied upon, why do this? Why would she punish her body when she already is in a state of physical and mental fatigue? Because her mind told her to finish, she was not going to let this workout break her.

 Scenes like this say a lot about individual character, and I whole heartedly believe that what happens inside that gym translates 100% to the real world. Again, it's easy to make excuses, miscount reps, take weight off, and tell yourself I'll make it up tomorrow. And witnessing this display of mental fortitude was truely awe inspiring.

CrossFit workouts are hard, very hard. They are not for everybody and it takes a special person to endure. Everybody wants to be first place or the best, and if you don't we need to have a serious talk. But when an individual knows they are finishing last and holding up the rest of the group from going home, it is all too easy to stop and say I am done, or maybe 'miscount a rep'. But it is one of the most difficult things to push past physical pain through the mind...aka...keepin on when keepin on hurts, bad.