Archive for January, 2009

Are people blind?

January 29th, 2009

 

double-unders-suck

You know I was thinking about it after seeing you guys bust out todays WOD and it got me to thinking about how you guys have been putting out big time lately. Really stepping it up. So im looking around and Im wondering why more people are coming in and doing their 3 sets of 10-12 reps of chest and tris, back and bis, bodybuilder routine and I just dont get it. Can someone explain this? You guys we are just operating on another level than the other people at the NAC. CrossFit is some potent sh#t and you guys are drinking it up like its water. 

Is all of this training just a way to get in the best shape possible? That might be the reason we think of first but what about when we shower off and get in our car and go our own ways. Has CrossFit been changing anything else in your life besides your waistline? I want to know your thoughts? 

Heres sort of what I have been taking from it. Use CrossFit as a training ground for improving your life. Issues you face in the gym are the same as you face in life. Overcome your limitations in the gym, and I guarantee you, you will overcome the limitations of your success in life. “I can’t do this” is replaced by, “Wow, I actually did that” and you quickly realize what previously stopped you at the gym was probably also stopping you in your life. This access will present you with new ways of being that will allow you to have new possibilities in your life. 

I by no way am preaching here but thought I would share what has taken place since I found CrossFit. 

Please post your thoughts to this. 

I would love to hear what you have gotten from CrossFit so far?

In Good Health,

JMF

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Commitment

January 27th, 2009

Tell me after watching this video that CrossFit is not developing the most wicked athletes on the planet. 

Do you guys want to start doing pec decs, quad extensions, preacher curls, and tricep pressdowns? If you want that shit I am not the right guy for you. 
But if you want to be the best all around athlete that your genetics allow follow me. I know what it will take to get us there. I dont give a fuck about aesthetics, “toned”, “definition” ,mirrors, or the like. What I want is raw power, speed, and explosiveness. I want to be an athlete. And a sick one at that. I want to deadlift twice my bodyweight in the morning and then run a sub 4 hour marathon the next day. I want to clean 225# off the floor and then hike Mt. Whitney in a day. I want to be ready for whatever physical challenge is presented to me. What I want is people to talk behind my back about how Justin is Fit as F*%K!! I earn that every time the WOD starts to get a little tough. I earn that every time I think that this is the last rep I can possibly do. I earn that when I can taste the lactic acid burning a hole in my throat. I earn that title every time I dig down and pull myself off the ground to do another pushup. I earn that when everyone around is taking a breather and Im racking the bar for another rep. I earn that when others are at the bar after work with their fat friends.  Ask your self why am i  here? Why am I doing this? If its just to look good than you and I are probably not the right fit. No hard feelings. No tears lost. Just different outlooks and different goals.  I know I am in this for the long run. I am going to be the best trainer that I can be. My athletes deserve world class training and nothing less and my commitment to you is that I will continually improve my skill set each day and with each WOD. I am committed to lead by example. I am committed to competing in the socal regionals and getting one of the five spots to the 2009 CrossFit games. I AM COMMITTED. Are you? 
Watch this video and if the hairs dont stand up on your neck than maybe you need to reevaluate why your doing this. 
If they do than welcome to CrossFit Goat Hill. 
I am committed to you and your success. 
/////
JMF

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Orange Coast CrossFit games.

January 26th, 2009

don-and-brook post WOD

We are conducting our 1st of three “Pain Train” games on Feb. 27th and 28th. That is a Friday and Sat. Last days of Feb. Who is in 100%?

 

WODs will be: 

Friday 
Fran
& Tabata Row

Saturday
Helen

I am making your times public.

Garry (AKA Playa)
Fran 10:32
Helen 13:51
TR 1877


Matt (AKA Matty)
Fran 6:09
Helen 11:14
TR 1814


Will (AKA Billy)
Fran 10:21
Helen DNF
TR 1704


Ron (AKA RONJON)
Fran 10:20
Helen: 13:43
TR 1707


Brook (AKA Brooko)
Fran 10:44
Helen: 13:15
TR 1703


Don (AKA Donny)
Fran 11:19
Helen 21:54
TR 1570


Tom
Fran 15:12
Helen DNF
TR 1575


Luke (AKA Slim)
Fran (No Data) 
Helen 26:03
TR No Data 


Justin (AKA Coach) 
Fran 3:50
Helen 9:25
TR 2089

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What are you waiting for.

January 23rd, 2009

w020080811527798368678

Having some t shirts made up with my CrossFit Costa Mesa logo and want to know who wants one. They will be $25-30 bucks depending on the quantity I buy. No cheap, thick, heavy Hanes shirts either. Rons sister Laurie is going to do the printing. Let me know what your size is. 

 

Also learn the Medicine ball clean. Take one of mine home to practice!!
Its imperative we learn to clean weight from the floor in a solid vertical plane if we hope to take it to the next level as well as take part in like 1/3 of all CF WODs. And it will start with Med Balls then easily translate over to the barbell. 
I will say it again. Olympic lifts are KING!! Nothing touches thieir ability to develop raw power and strength. 
We will be able to focus on this as well as DLs jerks etc, in our advanced class. 
Saludos,

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Solid work guys

January 22nd, 2009

 

You know I was thinking about it after seeing you guys bust out todays WOD and it got me to thinking about how you guys have been putting out big time lately. Really stepping it up. So im looking around and Im wondering why more people are coming in and doing their 3 sets of 10-12 reps of chest and tris, back and bis, bodybuilder routine and I just dont get it. Can someone explain this? You guys we are just operating on another level than the other people at the NAC. CrossFit is some potent sh#t and you guys are drinking it up like its water. 

Is all of this training just a way to get in the best shape possible? That might be the reason we think of first but what about when we shower off and get in our car and go our own ways. Has CrossFit been changing anything else in your life besides your waistline? I want to know your thoughts? 

Heres sort of what I have been taking from it. Use CrossFit as a training ground for improving your life. Issues you face in the gym are the same as you face in life. Overcome your limitations in the gym, and I guarantee you, you will overcome the limitations of your success in life. “I can’t do this” is replaced by, “Wow, I actually did that” and you quickly realize what previously stopped you at the gym was probably also stopping you in your life. This access will present you with new ways of being that will allow you to have new possibilities in your life. 

I by no way am preaching here but thought I would share what has taken place since I found CrossFit. 
Please post your thoughts to this. 
I would love to hear what you have gotten from CrossFit so far?

In Good Health,

JMF

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08brlogo

Working on getting my WordPress blog up for CrossFit Costa Mesa West. Yeah baby! In the meantime I have to email you guys individually. Here is a great article on CrossFit principles and answers some of the questions that some of you had regarding why we do what we do. (ie. kipping pullups, importance of the hip flexors, why power is king, etc.) Read up and let me know what you think on Friday. 

13 at tonights WOD. I love it. We are just scratching the surface of what we are starting here. It is in its infancy and I am just so stoked to have you all on board as my test pilots. 
Two more things.
 First Brook, myself, and my bro are signed up for the Catalina 1/2 marathon. Please join us!!! Dont worry about not training running specifically. Our CrossFitting is enough. Trust me. And it will be a load of fun. Its coming up on Feb 8th I believe. Google it!!!
Second. Don had mentioned going out after the WOD on friday for dinner and possibly a few cervezas? Whos in?? Location is up in the air but nothing fancy as most of us our on a beer budget:)
Keep killing it. 
Justin

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jmf1

A few things,

 

First off I want to thank you guys for coming out and training with me. I really love the opportunity to work with every one of you in this period before I open my own place which if all the stars align happens by end of Feb. There are a few spots that I have been looking at and they are all within a 10-15 min. drive of the NAC. Having my own place will allow me to run the training the way I want and it will allow all of my athletes to move to the next level. I also want it to be a place where new friends can be made. More than just a place to work out but when you come you feel like you belong  to a community of like minds. I have a mission statement that I have been working on which really captures everything and will get it to you guys when Im done.
Ok secondly I really want you guys to read this. Its written by Greg Glassman the founder of CrossFit and I think it does a great job of explaining why we do what we do. 
In good health, 

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