Day 145 of 365: A HUGE Thank You!

Day 37 of 365: The Power of Proximity

What's up Everybody!!!

Today is the last day of the Tony Robbins' seminar - Unleash The Power Within.

It's been an absolutely OUTSTANDING experience so far, and I know for a fact that there is a whole lot more to come!!!  

You may ask, "How do you know that for sure?"

Well, if you haven't ever had the privilege to see Tony in flesh, you MUST!!!  The man's passion and energy is infinite!  We have been at this seminar for the greater part of 3 days, going into our 4th.  I, personally, have gone through swings of high-energy down to nearly zero.  BUT...The energy Robbins radiates powers you up to another level that you didn't think possible.  It's a truly amazing thing to watch!!!  This man is jumping, screaming, laughing,and crying with every ounce of himself, and he's giving it all to 4500 people!  

He is our solar panel.

Here's the lesson that you MUST take away from this:

PROXIMITY IS POWER!

Let me explain....

If you surround yourself with shitheads....What do you think you become?  A SHITHEAD!!!

If you surround yourself with mediocre people....What do you think you become?  Mediocre!!!!

You get the idea, right?

Now, let's take it in a different direction.  If you are not where you want to be in regards to your physical strength, what do you think you need to do?  You MUST surround yourself with the strongest mother-f*cker you can find!  You MUST immerse yourself into that life and that experience.  Now, you can use this example in any area in your life, you fill in the blank.

It's a very simple(simple does not mean easy!)idea that will pay off HUGE in that area of your life, but how many times have you done this or even seen it?  Not very often, right?  Consider this post my contribution to you so that you may have whatever it is that you want.  

Pretty exciting!!!  

Go Get IT!

Day 36 of 365: What Do You WANT?

GOOD MORNING!!!

So tell me, How did it go yesterday?

Maybe a little bit more difficult than you thought, huh?

Well, that's perfectly OK.  If it were easy, everybody would do it. And we KNOW that that doesn't happen very often.  It's rare to find someone that is so absolutely comfortable with who they are that they exude a magnetism and energy that you can simply just feel.  But, when you find those people, they impact your life in a greater way than you know.

Now, I know there are a lot of you "Muscle Heads" (I'm one of them)out there that are not diggin' this mushy-be-yourself crap.  I get it.  

This is supposed to be a blog, "Dedicated to bringing you the world of strength one day at a time."  I'm sure that there are people out there that can not make the connection between what I'm writing and the world of STRENGTH. 

Let me just ask this:  

What would you be capable of if you were able to control your emotions, thoughts, actions, reactions, and outcomes?  I'll give you the answer, as I'm sure that some of you "Shut Down" at the mere mention of emotions.  By the way, those of you like that have the most to gain by gaining control of that thought.  Just saying.

I think you are getting the idea here.  So, before I lose you, I want you to watch this video.  I'm nearly positive that you have seen this before, but here's the deal....

YOU ARE NOT THE SAME PERSON YOU WERE YESTERDAY!!!

Watch this with new eyes, new thoughts and yes, new emotions.

Mike Has STONES

-Hey Guys-

I recently put one of my rockstar clients through a unique SWOD(StrengthWOD).  His performance, and the fact that he did something that most people would be terrified to do, inspired me to video his SWOD.  I want to share it with you, because it's THAT cool!!!  This guy has heart for days, work's his ass off every session, and has seen some crazy results.

He's lost 40lbs, dropped his body fat percentage by 15%, increased his mobility and strength, and is now off of his blood pressure meds.!!!! At a recent check up, his doctor said that he has actually "gotten younger and added years to his life."  

LOVE IT!!!

Check this out!!!

   

POWERFUL STUFF

Hey Guys and Gals! 

Check out this awesome story of how powerful strength training the Strictly Strength way can be!!!  Remember...The next session starts July 2nd, so reserve your spot ASAP!

Registration HERE

THE Strictly Strength Experience

Brian South @ 395#(Before SS)

I recently asked some of the studs and studettes in the Strictly Strength Class to give their thoughts and opinions about their Strictly Strength experience thus far.  It is important to ask for feedback in order to get a sense of what is good, what needs improvement, and where to take the program as it continues to grow.  Needless to say, I was stoked to hear what Strictly Strength-er, Brian South had to say about the programs!

 

I had been a CrossFitter for a little over a year before joining Travis Holley’s Strictly Strength Project.  At the time, I was really enjoying my 3x/week class but was looking for something to take it to the next level.  I always thought being stronger would help my regular CrossFit WODs (it’s always easier to move lighter weight faster right?) and I was also sure my technique needed some work.  Through the course of the 8 week project, Travis gave close personal attention to every aspect of my lifts: mental prep, setup, posture, breath control for core stability, tension during down phase, explosive lift phase, etc.  Furthermore, Travis was able to strengthen and reorganize my lifting technique to emphasize the optimal muscle recruitment.  I now feel extremely confident, secure, and safe moving big weights even beyond my one rep max.  I now know what to think about and focus on during the entire lift (I can still hear Travis yelling “Knees out! Hips back!”).  Furthermore, Travis’ tips and tweaks were a huge asset to my ability to lift big weights! I added 60 lbs to BOTH my back squat and deadlift and another 20 lbs to my shoulder press.  That’s 140 lbs to my CrossFit Total in 8 weeks!  The results speak for themselves.

After the project, I knew I had to join the Strictly Strength Class.  These are bi-weekly sessions designed to build on the fundamentals of the project and get you scary strong.  They are not for the faint of heart and they are most definitely “not another MetCon.”  Travis purposefully puts each Strength WOD together in a calculated manner with a clear goal in mind.  Furthermore, he does an outstanding job of keeping the workouts engaging and fun.  It’s not squatting till you puke twice a week.  We beat on tires with hammers, toss sandbags, swing kettlebells, do all kinds of crazy pull-ups and push-ups, sprint pulling sleds, and even use “The Prowler.”  The workouts are brutal and challenging but truly awesome and are guaranteed to get results.  In the month that I’ve been in the class I’ve already added ANOTHER 10 lbs to my back squat.  Do I even need to say that I can’t wait to retest my deadlift next week?

Thanks to Strictly Strength and Travis’ programming I am now unequivocally stronger and fitter than I’ve ever been in my life.  I feel like there’s a beast inside me that’s been unlocked.  I am an ANIMAL in the gym now.  I’m like an attack dog off the leash tearing through WODs.  I’m a pissed off gorilla tossing plates around like pocket change.  Trust me, you WANT to do this.  You will not be sorry.

The next Strictly Strength Project starts

Saturday, July 2nd!!! 

Information regarding the PROJECT or CLASS can be found HERE

CLICK HERE to enroll and reserve your day and time

Holley's Hellions Dominate In the Gym and Out

Jeff K, Jeff H, Elma, Frost, O'dea, Mary, Morgan(not pictured: Diego and Brian)

This weekend, the I Am CrossFit challenge wrapped up.  For 8 weeks, athletes committed themselves to additional workouts, skill workshops, and super-dialed-in nutrition in an effort to transform their lives through well-being.  The final results for all participants will be posted on CrossFit Central's mainsite very soon, but I can confidently say that the results will be staggering!

As far as my experience as an I AM coach, I must say, this was the most enjoyable challenge yet!  My Hellions(team name) were extremely motivated, easy to coach, and were very dedicated to the success of not only themselves, but of each of their team members.  This cohesion was what made this challenge for me!  It was also what helped them achieve the amazing results they did.

Once the finale was all said and done, the Hellions went to 24 Diner to continue the domination.  Although Diego was the MVP(very deserving)during the challenge, I must say that Jeff Morgan was the Post-season MVP.  The chicken and waffles that Jeff ordered stood no chance!  It. Was. Awesome!

Hellions...plus a few.  Everyone wanted to be a Hellion.

Congratulations to all Hellion members!  You guys were awesome to coach, and I wish you all the best as you continue forward with your success.

STRICTLY STRENGTH - Session 2 - Results

It's FINALLY time!!!

I've received all final CrossFit Total results and the gains were, yet again, awesome!  Everyone worked extremely hard for their successes and I enjoyed every single session.  This was a group of rockstars!!! Some athletes made small poundage gains, but found that their knowledge and confidence was boosted to new levels!!!  Here are a couple testimonials that say it all.

Going into Strictly Strength (SS) I was excited and eager to learn and lift. I have lifted weight for years, but the weights I lifted before and what I learned and performed in SS are two completely different things. Although I think my ending numbers at the end of session 2 could have been better, I walked away from SS with great confidence in my form and my lifting. It has provided me the opportunity to go into a WOD knowing what I can lift really well and what is challenge for me, and to know that I can do my lifts comfortably, not hurt myself and to be strong and confident with it.

 

I have also learned why a lift has not gone right when it hasn't. I feel it. Either my knees are not open, shoulders not back, body not tight, I now know what I have done wrong, when I have done it and how to correct it.

 

Also, I appreciate you as a Coach, and taking the time to create and devote to the classes, myself and my lifting mates. The individual attention and encouragement speak volumes. I continue to tell everyone to sign up for SS and I intend to take another class mid 2011 to see if I can get those numbers a bit higher.

 

Thanks again!

Mary de'Scacchi

Travis,

You asked for feedback from my experience from taking your Strictly Strength program over the past 16 weeks. 

 

Well, I can definitely say that I made significant improvements in my strength especially in the first session.  I got stronger in my back squat, dead lift and shoulder press.  Yet as awesome as that is, I don’t think it tells the whole story.  In Cross Fit we learn, in every class, the right way to perform an exercise by repetition of movement.  But during WODs where we move quickly from one movement to the other, form can quickly diminish.  In Strictly Strength proper form is reinforced as well, but doing the movements with less repetitions and heavier weight has really reinforced what proper form feels like.  Now I know when I’m not performing an exercise correctly before a coach has to tell me.  I am much more confident when I perform exercises to push my limits. 

 

Strictly Strength also helped motivate me to dial in my nutrition.  Consequently I have seen tremendous improvements in my body, in my ability to perform WODs in class, and how I feel during workouts.

 

Strictly Strength provided a real boost to my overall performance as a Cross Fitter!

 

Thanks for your patience, for being a great coach, and for putting up with my stupid jokes!  

 

Sheila de'Scacchi

 

 

  Landon Adams

BS = 345--->385

SP = 185--->190

DL = 485

Dave Re

BS = 345--->360

SP = 175

DL = 385--->400

Stephen Dillard

BS = 405--->425

SP = 175--->185

DL = 455--->465

 Julius, Frost, and Morgan

 

 Jeff Morgan

BS = 255--->275

SP = 150

DL = 350--->360

 Michael Frost

BS = 300--->305

SP = 165--->185

DL = 400--->405

Julius Degesys

 BS = 205--->225

SP = 120--->130

DL = 245--->315

 

Alan Raphael

BS = 325--->400

SP = 165

DL = 400--->425(+)

 

Mary de'Scacchi

BS = 200

SP = 70

DL = 215

 Sheila de'Scacchi

BS = 185

SP = 70

DL = 165

Alan, Mary and Sheila

Diana, Cory, and Lisa

Diana Gongora

Pullup = Red+Green band--->Red band

SP = 70

Floor Press = 70--->105

 Cory Brown

BS = 245--->255

SP = 145--->155

DL = 365--->385

 Lisa O'Dea

BS = 150--->165

SP = 70--->75

DL = 205--->210

 Alex Hitzelberg 

(injury and all)

 BS = 245

SP = 125--->130

DL = 365--->385

STRICTLY STRENGTH - Session 1 - Results

You may want to sit down to read this...

The first session of STRICTLY STRENGTH was a major success!!!  People were lifting weights that they never thought they could, and had a hell of a time doing it!  I'll keep this short since there are so many numbers to report, but to all of you that participated in this first session - Y'all rocked it, and I am stoked to have had the opportunity to work with each and every one of you!  Great Work!

 

Jeff Morgan
BS = 205--->255
P = 145--->150
DL = 315--->350

Kris Morgan
BS = 125--->135
P = 60--->65
DL = 165--->185

Nick Blasier
BS = 225--->275
P = 105--->115
DL = 365--->335(injury)

Mary De'Scacchi 

BS = 155--->200

P =60--->70

DL = 215--->235

Sheila De'Scacchi 

BS = 125--->185

P = 70--->70

DL =155--->175

Jeremy Petrie
BS = 225--->(waiting for final results)
P = 135--->(waiting for final results)
DL = 315--->(waiting for final results)

Alan Raphael 
BS = 285--->325
P = 145--->165
DL = 355--->400

 Jeff Blaylock(The price of VICTORY!)

BS = 190--->205

P = 115--->125

DL = 285--->315

Diana Gongora
BS = 125--->(restriction on squats)
P =70--->70
DL = 165--->180

Jarrrett Webb

BS =135--->165

P = 105--->105

DL = 165--->215

Dave Re

BS = 345--->345

P = 175--->175

DL = 365--->385

Aaron Marco

BS = 215--->255

P = 135--->155

DL = 275--->335

Alex Hitzelberg

BS = 265--->265(EASY!!!)

P = 135--->130

DL = 315--->345

David B

BS = (stay tuned for results)

P =  (stay tuned for results)

DL = (stay tuned for results) 

Marsha 

BS = 125--->(didn't finish program)

P = 50--->(didn't finish program)

DL = 175--->(didn't finish program)

Allison Wegner: CF Central Success Story

This will be my first opportunity and privilege to share the successes of a CrossFit Central athlete...and I am pumped about it!

Allison and her best friend and fellow CrossFitter, Naomi were my first Elements clients. I remember being a little nervous about taking on the elements sessions with the two of them rather than the typical 1-on-1. And because this was my first, I had Carey Kepler supervising me during the process. To say the least, it was a stressful situation made worse by to some ridiculous MOPAC traffic (I had not yet become accustom to), ultimately making me late to my first session(big NO-NO!). Long story short...I quickly realized that these ladies were rockstars, and that I had little to stress over.

That is how our trainer-athlete-relationship started, and every since then I have watched Allison make amazing jumps in performance in class, proper nutrition, and most importantly, self-confidence! She is truly what makes my job as a CF Trainer so rewarding, and she is a great example of what is possible if you take responsibility of your lifestyle and become FIT! Watch for more BIG THINGS from Allison!

Here is her story:

(actual e-mail)

Hey Travis!!!

Here are two pictures(see above). The first one is from last year when we went to Las Vegas. How fitting... I'm outside of FatBurger! I actually thought I was in pretty good shape. Little did I know "being in shape" would take on a whole new meaning a year later!!! By the way...thanks for helping me change my life!!!

Allison

1. How did you find CrossFit?

I live right down the street from CrossFit Central.

2. What was your motivation for joining?

I kept driving by and seeing so many hardworking and VERY fit people. After awhile it got very hard to ignore and I found myself wondering what it was all about. I looked it up on line and read all the success stories. They were so motivating and inspiring! I was pregnant with baby #2 at the time and thought it would be a good way to lose the baby weight after my son was born. Since after my first pregnancy it took me 9 months to lose the weight I was really excited to start at CrossFit Central as soon as I could!

3. Before joining, how would you describe your health/fitness?

I have been an athlete my whole life. I played basketball and soccer in college. I have tried almost every kind of exercise and every diet known to man trying and get the body I want. I have trained for 3 marathons. Started training for a sprint triathlon, but I hate to swim! Done A LOT of Bikrum Yoga. Spend hours at 24hr fitness on the elliptical. I even joined Nutrisystem before my wedding. The same scenario happened every time...some success followed by rapid return to my original state!!! So, I may have been an athlete my whole life, but what I'm learning from CrossFit...I've never ever really been FIT!

4. List any pre-CrossFit measurements(weight, inches, body fat%) that you feel comfortable sharing.

Since joining CrossFit Central at the end of September I've lost 17lbs, 4.5 inches off my waist, and my body fat has gone from 29% to 24.5%!!!

Check out this link to a "Transformation" slideshow Allison put together!

http://photos.msn.com/Slideshow/Viewer.htm?locale=en-us&config=%2fSlideshow%2fConfig.aspx%3flocale%3den-us%26folder%3dnBuRgwTGIGhLKWJ*219E3n1kgy4LN95iAlD5c1qRdLM%24&data=%2fSlideshow%2fData.aspx%3ffolder%3dnBuRgwTGIGhLKWJ*219E3n1kgy4LN95iAlD5c1qRdLM%24%26index%3d0

5.What impact has CF made on your fitness, your daily life, etc.?

CrossFit has truly changed my life. I have such confidence and strength physically and mentally!!! Even my posture is better. I feel in total control of my diet, which I have never felt. I push myself harder physically than I ever thought I could. I think the zone/paleo diet has had a huge impact too.

6. What goals do you have as you continue with CrossFit?

My original goal was to fit into pre-pregnancy jeans...that has been well surpassed! Now I want to do an unassisted pull-up! And I want to reduce my body fat to 20%. I also want to set some measurable fitness goals!