Category Archives: CrossFit

A Half Marathon or 13.1???

If you had a choice, which one would you rather do???

Run 13.1 miles or perform The CrossFit Games Open WOD 13.1. Choose quickly…

I may say that some people would rather run for 2 hours than do the following in 17 minutes:

40 Burpees

30 Snatches @ 75/45

30 Burpees

30 Snatches at 135/75

20 Burpees

30 Snatches @ 165/100

10 Burpees

AMRAP Snatches @210/120

This morning, we tackled this WOD and here are some videos of our awesome peeps suffering 13.1 Style!

Jocelyn breezing through the second round of Snatches…

Deby hitting a PR (75) EIGHT TIMES!!!!

Curt failing at 135…

And then with a combo of my amazing coaching (haha), his determination, and God’s strength within him, here he is looking like a BOSS…

 

Congrats to my athletes for an awesome showing this morning! So proud of you guys!

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Saturday Team WOD with TempleStrength!!!

What an awesome day we had today with our members and their families!

First an awesome WOD where the men tested their strength against the women. We started with a fun long workout where the men were slightly ahead at the beginning but then the women absolutely dominated one of the movements and eventually won.

Here we started with Deadlifts and an active rest by holding the KB over the head.

They tested their balance with a 2 point stance while another partner did Knees to Elbows.

During the WOD, the teams had to Frog Jump 200M together. (This seemed brutal, luckily I didn’t do it…)

They finished up the WOD and thought they were done but then I had them do a Sled Drag relay where the girls won (again).

Thinking they were done (again), they finished them up with 100 Burpee Box Jumps as a team. The guys finally won. I thought they were going to go 0 for 3 today.

They absolutely hated me for this but now they love me. 🙂

We then finished up with a great Paleo BBQ at the house.

Great job, guys! It is an honor to coach you all!!!

“DT”, Paleo Challenge, and a Online Client comes to visit…

A lot of great stuff happening at the gym!!!

This week we did the hero WOD “DT”. It is a nasty little workout which is made up of:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Prescribed weight is 155lbs. And you do this 5 Rounds for time.

We also had 2 winners of the 2 week challenge, Jocelyn and Tommy! Congrats to both of them as they have been eating clean, living clean, and working out dirty… 😉
Here’s Jossy…

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And Tommy!

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Also, we had the pleasure this morning of having Vanessa come to visit us and learn some Hang Cleans, Deadlifts, Pullups, and Farmers Carry. I have had the pleasure of coaching Vanessa as she works out at work during the lunch hour! She has come a long way since a month and half ago, and it is awesome to see her in the gym!

Have a great weekend everyone! God bless you all!

The Last Few Reps…

You know the feeling…

You are gassed and your lungs are burning but you have a few more reps to go. So you dig deep and crank out the last few reps.

Sometimes you don’t actually have it in you but God provided the strength to get it done. It is an awesome feeling knowing you pushed through the pain and finished the workout.

Here’s Deby finishing this mornings WOD. Her last 6 reps…

Great work, Deby and everyone out there who pushes through those last few reps.

Do Your Parents Do This?

Last night I saw something really special so I decided I had to capture it on film.

Both of my amazing parents at the gym.

Together.

Lifting weight.

I hope and pray that Emily and I are still doing this in 40 years.

You see my dad is 70 in April and my mom… Well she is around 40 something (still). So what’s your excuse for not getting to the gym?

And don’t tell me you are too old to do it.

Enjoy the graceful strength of my mother and the raw brutality of force my father displays on a daily basis…


TempleStrength Wins Local CrossFit Competition, Advances to World Qualifying Games!

Okay, so I wrote that so you would read this blog. There are no “World Qualifying Games”. Please forgive me for fibbing… This weekend, my brother’s gym, 210CrossFit held a small, fun competition and a few TempleStrength peeps competed as a team. And we won.

It felt like we advanced to the World Qualifying Games.

The main reason I want you to read this post because I want to give a few shout outs to some special people…

First of all, the TempleStrength Team consisting of Curt Kruse, Deby Carlin, Michelle Hitchcock allowed me to be a part of the team! Here’s the winning team:

(L-R: Michelle, Deby, Curt, and Chris)

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A big shout out to Jacob Flach, one of our athletes who came out to support us and took this video of our choreographed dance… (Please do not attempt any of these moves at home. We are professionals)

Thanks also to our judge, Marcia Custodio who was an awesome judge and encourager throughout the competition!

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We had a ton of fun doing all kind of crazy CrossFit stuff… Here are some action shots…

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We also danced, did trivia, and spelled words backwards.

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All in all, we had a great time and God blessed us with a fun, tiring, injury free day!

Reflecting on 2012…

It has been an amazing year for Emily and me.

Looking back on the year, I give all thanks to God for so many things…

1) The beginning of the 2nd year of my marriage with Emily…

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2) Amazing parents and brother…

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3) My crazy Daphne…

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4) The Birth of TempleStrength…

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5) Competing at CrossFit Regionals in April…

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6) Finding out we are expecting a little girl!!!!!

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7) My health and ability to work out!

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8) Serving my country and learning to appreciate the Army more and more…

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9) And last but not least, growing closer to The Lord as I follow Him through life…

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I pray you all can reflect on 2012 and why it was good. Remember that God uses all things to further your growth and development, even the bad stuff! I pray that you all will grow closer to God in 2013 and allow him to invade every aspect of your life!

See ya 2012! Welcome 2013… Whatever it brings!

“Preparing for Good Health”

When is the last time you showed up to something COMPLETELY UNPREPARED?

For me, it was a military board last winter.

I was told the night before drill that I was to appear before the Audie Murphy Board, a very prestigious award given to a non commissioned officer in the Army. This award is not something they hand out every day, and many candidates spend weeks studying for this board.

Me, I was a Specialist in the Reserves and was told the night before. My Sergeant Major called me and said, “Just look up some stuff on the M-16 and know who Audie Murphy was…”

That’s it, huh?

Who was Audie Murphy?

I completely bombed the board and I believe answered 3 out of the 50 questions correctly.

Questions like, “What Army Regulation would you find information on vehicle maintenance?” and “What does MOPP stand for?” were among many that only a prepared soldier would have known.

I got one answer down pat.

“I do not know, Sergeant Major.”

I said it like 47 times.

It was an embarrassment to me, my NCO, and my Sergeant Major. And probably my parents.

Needless to say, when I was done I walked into my office along with my superiors and couldn’t help but cry. I was a grown man, very prepared in so many other areas of my life but not this one. My military preparation was glaringly lacking and this board exposed it completely.

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This utter disaster cut deep into my pride and I will never forget that morning.

Preparation is key to success in all aspects of your life. As a matter of fact, it’s huge.

What would happen if you showed up to a Drivers test never having sat in a drivers seat?

What if you were give a presentation on quantum physics in 30 minutes?

I think I’ll eat these bananas to prepare.

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What if you haven’t worked out in 2 years along with drinking and smoking daily and asked to run a marathon?

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Well, what is the first step to preparing for good health? Diet? Exercise? Sleep?

Nope.

God actually says it is to follow him by not trusting your own idea of wisdom. Proverbs says…

“Do not be wise in your own eyes; fear the Lord and shun evil. This will bring health to your body and nourishment to your bones.” (Proverbs 3:7, 8 NIV)

So, in today’s culture of “You can do anything you set your mind to…” And “I believe I can fly, I believe I can touch the sky…” we are told time and time again to do things OUR WAY (Thank you, Mr. Sinatra).

God actually says opposite.

Gods ways are not the worlds ways. Often times, he runs opposite of what the rest of the world says.

The world says “Borrow money to buy a nice car, you deserve it!”

God says, “The rich rule over the poor, and the borrower is slave to the lender.” (Proverbs 22:7 NIV)

The world says, “Live with your girlfriend or boyfriend before you get married. You will see if you are compatible.”

God says, “Marriage should be honored by all, and the marriage bed kept pure, for God will judge the adulterer and all the sexually immoral.” (Hebrews 13:4 NIV)

Stats for those who live together before marriage…

stats on living together before marriage

So our verse of the week is from Proverbs and it gives us all the key to health and it has nothing to do with food intake or CrossFit.

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I encourage you all to follow Gods commands and to think how He thinks. This will serve as the foundation of a good health plan. After all, God health is Good health!

“So, how do I start this?”, you ask.

My recommendation is to:

Pray to God and ask him for the desire to follow his will.
Read the bible daily and write down your thoughts.
Join a church and get involved in a small group study.
Surround yourself with people who are further along in their faith than you.

God will take care of the rest.

As you go deeper in your faith, you will start to see where God does so much of the work! It is encouraging and you will learn to depend on him more and more, especially during trials.

Want good health?

God says follow him.

Putting down that taco and picking up a kettlebell won’t hurt either…

And if you are going before an Audie Murphy board soon, I will pray for you.

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Saturday, November 24th- Workout of the Day

So it’s two days after Thanksgiving and you may still be eating cold turkey out of Tupperware.

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You may be feeling bloated and swollen from salty food and sugary dessert.

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Maybe you had too much beer, wine, or egg nog.

You may have skipped your normal workouts this week because it was a holiday weekend.

Maybe you got punched in the face and pulled out a gun in a San Antonio mall during the ever civil Black Friday shopping extravaganza…

http://www.nbcdfw.com/news/weird/NATL-Man-Pulls-Gun-on-Black-Friday-Shopper-for-Cutting-in-Line–180586131.html

Well, however you are feeling, here’s a nice little workout you can do to get back in the mix…

“The Turkey Trot” (yes, I made this up…)

Run 400M
30 Mountain Climbers
30 Lunges
30 Apes
Run 400M
30 Sit-ups
30 Tuck Jumps
30M Bear Crawl
400 M Run

Rest Day!!!

Enjoy the day off or do a WOD from earlier in the week you may have missed!

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