18 Days… Fitter Than Ever.
In 18 days Michael of Austin gained 8 pounds of muscle, lost 8 pounds of fat and got wicked fit… Here’s his testimonial.
“I thought I was always in decent physical shape and that I knew how to work out. That all change when I meet Jeremiah. I was getting ready to try out for a SWAT medic position with my department. All I was doing to get ready was running mile after mile and lifting weights.
I never was in to the personal trainer thing until I meet Jeremiah. Wow…. Jeremiah has changed my life with the right way to get physically fit. In the first 18 day I lost 4% in body fat and gained 8 lbs. in muscle. I have never felt so good with my body before. Jeremiah takes the time to work with you and educate you to improve your every workout. He also teaches you how to eat and take care of your body. If you have ever been considering getting a personal trainer go with Jeremiah!! You will not be disappointed.
If you put in the effort Jeremiah will set you up for success.”
– Micheal
Zilker Relays — A Turning Point For Me
I love the Zilker Relays!! Not only because it’s a fun race with a great Austin vibe. Not only because it’s sponsored by one of my favorite places to get a breakfast taco in the world, Taco Deli. But because it was a turning point for me in my career. It ignited my passion for CrossFit Endurance. Yep!! You heard that right!
I may get a bit wordy here because I have a great story to tell!!
Check it out. I used to be fast. Like SICFast. I could break 5 minutes on a mile before I even entered Highschool. I regularly won the mile race in Junior High track with energy to spare, which pissed off my coaches. But as I became an adult and ran “for fun” with no competition I began to get slow. Really slow. I would run 3-7 miles in my triathlon training, but running good ‘ol LSD (Long Slow Distance) — rarely was able to push myself faster than about an 8 MINUTE MILE! SLOW! Did this for years!
So after CrossFitting 3 months and never running further than what a WOD called for (mostly 400’s) and not running outside of class even once during that time… I signed up for the Zilker Relays. My team, comprised of non-crossfitters and racing cyclists, decided that I should anchor our team. I had told them that I thought after seeing the “cardio” affect of CrossFitting on simple things such as running up stairs that “I might be able to run a 7:30 pace”. They all planned on running between 7:45 and 8:00.
What actually happened? Yeah I ran that thing at a 6:27 pace. Much to my surprise and that of my team. I also crossed the finish line, took about two deep breaths and felt completely recovered. Again… team’s jaw dropped seeing my normal breathing and voice at the end of the race. I was IN LOVE!! CrossFit Endurance had officially blown my mind and convinced me that it was THE way to train. It was a major turning point, and really a life changing event for me. It’s why I am where I am today and doing what I’m doing.
P.S. Also went and CRUSHED all my old stats on a triathlon that same weekend! Woot!
I’d really encourage you to join us out at the Zilker Relays. We’ll have quite a number of people from our awesome CrossFit Central community out there and it’s a good way to learn more about our program, CrossFit Central Endurance. Thanks for reading and see the info below about how to join us…
How do I register?
Each team will need to Register HERE. Then follow the instructions below so we can make sure you are included in the CrossFit Central Endurance community!
AFTER you register… DO THIS:
Email Melisa - the below details @ melisarehm@crossfitcentral.com:
Team Name:
Team Captain Name:
Name of Participants:
Division:
Want to join in on the fun, but don’t have a team?
No problem! We are helping people form teams! Email Melisa the below details @ melisarehm@crossfitcentral.com
CrossFit Central Endurance Program — Get Strong & Wicked Fast
You wanna get really fast, really efficient and really strong…BUT
You’re tired of LSD? Long Slow Distance running.
You wish you could spend much less time training?
You’re tired of knee, hip and IT band issues?
CrossFit Central Endurance! This IS the new way to train endurance athletes!!
Classes start July 25th! at our new kick butt outdoor gym at Jack & Adams Triathlon Shop. Check it out! Learn more about CrossFit Central Endurance now.
How to Quit Coffee
I quit drinking coffee 6 weeks ago.
It wasn’t because I read this blog post I’m linking to. I just take a 6 week break every few years. Not for health reasons, but for mental reasons. Just to prove to myself that I can. This time around though I was wondering if I should stay off of it.
The more I have learned about nutrition and hormones the more I worried that coffee wasn’t very good for me. Then I ran across this blog post and a few others like it.
After 20 years of drinking coffee nearly religiously, I’m considering giving it up for good.
What do you think? What is your coffee habit like? Ever try giving it up?
Bulgarian Sandbag Workout
Tough workout tonight. This one is inspired by the CrossFit Workout Cindy, but with a few things thrown in to make it harder and therefore more fun and interesting.
Here’s my homemade Bulgarian Sandbag. You can use dumbbells instead of the sandbag.
6 Rounds of…
3 X 20 Meter Uphill Sprint (Carrying 40 lb. Bulgarian Sandbag on Shoulders)
5 Strict Pull-Ups or Chin-ups
10 Push-ups
15 Jump Squats with 40 lb. Bulgarian Sandbag on Shoulders (1st and last round)
15 Russian Swings with 40 lb. Bulgarian Sandbag (middle three rounds)
Time: 15:20
Metrics
Guess what? In your quest for fitness, health or just low body fat if you don’t have metrics you’re in trouble. You might be succeeding or you might be failing — You have NO WAY of knowing. Only time will tell.
So? What are metrics?
Standards of measurement by which efficiency, performance, progress, or quality of a plan, process, or product can be assessed.
This is how businesses and entrepreneurs succeed. They measure absolutely everything. This is also how you succeed in fitness.
I recently read that the actor Jason Statham records everything he eats to accurately measure caloric intake? Wait isn’t that only for people who are trying to lose weight? This guy is a ripped actor in incredible shape and yet he takes metrics very seriously and logs his food?
If you’re not timing yourself, counting reps, tracking how much weight you used last time, how many calories you burned, how much food you ate or sugar you consumed — then you have no idea if you are on your way to your goals or on your way to frustration when looking in the mirror or trying to button your pants.
Don’t be easy on yourself. Don’t go at these goals blind. Don’t sit there and tell yourself “Well I work hard every workout” or “I eat pretty good”. PROVE IT!! If Jason has to measure it so do you… So do I…
Metrics… Get to it!!
BTW, while writing this post I listened to Metric. Just seemed like a good idea.
For the past couple of years I’ve been building my own business while working a full-time job, and eating has become an afterthought of my day. I know the basic rules of nutrition, but thinking up and preparing healthy meals is something I don’t have time for. Eating easy, processed and fast food was really catching up to me. I felt awful and I looked worse. I came to Jeremiah with an impossible task; I needed to eat better and get healthy without having to think about food and I needed the food to taste good. Jeremiah was up to it. He gave me a straight-forward menu that told me exactly what to eat along with easy ways to add variety. The food was quick and easy to prepare, and everything was delicious. I lost 12 pounds in 3 weeks, without working out. I’ve dropped 3 pant sizes, I feel amazing, and I don’t even really feel like I’m on a diet. Thanks, Jeremiah, for saving me from impending obesity.
I struggled with different workouts and diets until I started working out with Jeremiah. Over the course of 4 months of working out and following Jeremiah’s diet, I lost over 12% in Body Fat and lost 20 lbs in actual body weight.
I’ve had weight issues all my life. I’ve tried every diet and failed miserably! I felt like I would never get this weight off. Then i met Jeremiah. His online coaching about diet and exercise have been invaluable to me. I learn something new every week. He is my coach and my cheerleader! I still have a ways to go, but i know he will be there with me to see it through. I have hope!
Sandy Hinojosa - San Francisco, CA – Lost29 lbs. … so far.
CrossFit Makes You Better at Tri’s?
Reposting of a blog post by my CrossFit Coach Crystal Nelson…
This is a powerful story from Jeremiah who is in my MWF 8AM class. Jeremiah writes about how CrossFit has elevated his fitness level in as little as 3 months. He went from 44th in his last triathlon to 18TH last week. He has decreased his swim time by 7 MINUTES, decreased his mile to a 6:30 Pace and recovers within a few breaths after he is finished. Amazing!! Jeremiah is very motivated and works 110% every day in class. He constantly is striving for better nutrition and is one the most meticulous food loggers I have come across. I can’t wait to see him after a year of CrossFit! Please read and pass on to those who think you can’t do endurance training and CrossFit together.
Jeremiah’s CrossFit Story So Far… In high school in addition to other sports I was a cross country runner, ran the mile in track and pole-vaulted. I was quite fast (able to break 5 minutes on the mile as a freshman). I found that as I got older I got slower. Over the last 5 years I have trained for half marathons and triathlons. Always running and cycling many miles. No matter how much I ran I tended to hang out around 8:00 min./miles. I heard about CrossFit about a year ago, but didn’t understand what it was. I thought it was a bootcamp type thing. Over the past year I had done the DVD based fitness program P90X three times all the way through. I definitely got stronger. I was also running several times a week and often cycling 20 - 50 miles at a time on weekends. Needless to say I considered myself very fit.
When I went to work for David King Fitness I was encouraged to join CrossFit Central and started really researching what it was. I spent lots of time on SICFIT.com watching videos and realized it was not just some bootcamp. I hoped maybe it would be a LITTLE step up from what I was doing since I felt I had hit a plateau with P90X. So I signed up and started in June of this year, again thinking I was in great condition. In fact I did a triathlon the day before my first morning of CrossFit.
Wow. Right away these “mini” or scaled workouts were kicking my butt!! I couldn’t figure out why they were so hard for me. I might have been in slightly better shape than my fellow CrossFitters in On-Ramp, but as a whole I was blown away by how difficult these workouts were. After On-Ramp I could already tell a difference in my fitness level. Just a little more time in my co-ed class I noticed something at work one day.
Despite all the triathlon training over the years, if I climbed the 5 flights of stairs at my work I was always out of breathe at the top. I dismissed this as just the body’s response to the effort stairs require and didn’t believe it meant I was out of shape. After less than two months in CrossFit I noticed that climbing those stairs didn’t elevate my heart rate or make me out of breathe at all. So one day I thought “Hmmm what if I run up them?” So I did. Sprinted. At the top I was AMAZED that just a couple of deep breaths and I was fully recovered and breathing normally. I KNEW it was due to CrossFit.
Excited about this, I began putting this new-found fitness level to the test wherever I could. So I signed up for the Zilker Relays. My team who all planned to run between 7:45 and 8:00 min. pace put me as the anchor because I told them I could probably pull off a 7:30 pace. Well much to my surprise and that of my team, I blew that away and ran a 6:30 pace. Again just floored at the recovery. Crossed the finish line in an all out sprint and within 20 meters was breathing totally normally like I hadn’t run at all. This weirded my teammates out. I had not run a 6:30 pace in years and years and it felt easy. That was Friday night.
Monday morning I raced in a triathlon and shaved 7 minutes off my swim time. That’s a third off the time I normally get on the swim. I again ran faster than I have ever in a triathlon. The highest I had ever placed in my age group on a tri was 44th. That was the one in May the day before I began CrossFit. This time I placed 18th and really felt like I could have pushed myself a little harder. I have been telling everyone I know that this is all due to CrossFit. I had ridden my bike only one time all summer, run only one time (a mile and half) and had not swam once. All I had done was three months of CrossFit workouts.
Trying to figure out how only doing CrossFit and NOT training for a triathlon would make me faster at a triathon? In my opinion it’s several things: Less muscle fatigue, lightening fast recovery and mental toughness. The whole time I was running my leg of the Zilker Relay I kept saying to myself, “This isn’t going to be any longer than my longest CrossFit workouts and by comparison it’s a piece of cake.” I’m totally hooked on the CrossFit lifestyle and I can’t wait to see what I can do get my body to do next…
