Okay gals, this can make difference for 2011

We have been using kettlebells since 2004, and we have gotten great results.
For short effective workouts, kettlebells are perfect!

TJ shares some very good insights on "change"

In Greek Myth, Psyche (which translates to mean “soul”) took the form of a butterfly and was linked with Cupid to form a powerful bond. American Indians called upon the butterfly for guidance in change and happiness. In Christianity, the butterfly is a symbol of rebirth. This piece isn’t literally about butterflies, or mythology, but as you read on, you’ll see why I started the article like this.

Early in my career, as a Cardiac Rehab nurse and Exercise Physiologist, I spent a good part of my day reading EKG strips, taking BP readings, helping our diabetic patients with glucose monitoring, helping COPD (chronic bronchitis/emphysema) patients with oximeter readings, working with Physical Therapists, filling out tons of paperwork,etc..The idea that clinically supervised exercise programs for those who’d suffered heart attacks and all the complications that could follow to bring about change in people’s health was still in it’s infancy in the early to mid-1990’s.

One of favorite patients was Bayard Johnson- a “red chart”-3 major heart attacks, triple bypass, COPD, pacemaker, and complications from Diabetes-nearly blind in both eyes and one leg amputated below the knee. He was a 93 when I met him -a wonderful, surprisingly high energy and positive man. He’d been an Air Force Pilot in both WW1 and 2. He always smiled and told jokes even though I knew a lot of our sessions had to have been grueling for him to get through.
I remember him telling me that he wasn’t afraid of the fact the world was changing so fast, and that eventually his previous lifestyle that had led to his condition would kill him, but the thing that he’d been most afraid of was “waking up up set in my mind and ways and not wanting to embrace change”.



My experiences as a trainer and now a coach working with groups on my own have been a similar experience. I am only half out of my cocoon, and always learning. Some of the changes from working in the comfort of a gym or wellness center with a steady paycheck, to now, setting up workshops and camps on Polo fields, parks, beaches, etc.. where I’ve had to deal with wild animals, extreme heat and the few really cold snaps we’ve had to make exercise and training a different experience-challenging, but fun. It’s also been about being quick to adapt to your surroundings and make them work for you.

I am not Anti-Gym, but against misinformation about other effective ways to get fit. It’s all about freedom of choice and planned variety, plus, being happy in the journey you’re taking to get fit. It’s not about suffering in a routine or program that’s no longer working for you or enjoyable.

You’re not really paying me to count your reps/sets/workout plans. You’re not paying for your equipment I give you like Kettlebells, etc. What you’re really paying for is CHANGE. Real change takes work and the willingness to go down a path that may or may not prove to be successful. Real change can be uncomfortable at times and at the same time be the most important lesson you’ll learn. So whether you train in a gym solo, with a trainer, a sports coach, or join a group, that’s what it’s really about, beyond the price tag. Where you take that change is up to YOU.


“Change in all things is sweet”- Aristotle

Great new training today at our gym

Today we used our newest training tools to crank out a really tough & innovative workout!
This will take fitness to a whole new level!
Sorry, no videos on this due to the high incidence of "fitness piracy" taking place.
Come in and try it in person!

training schedule

Thanks for contacting us about CrossFit Gulf Coast training hours.
Our website has a defective page,and we are working on fixing that ASAP.
We are open Mon-Fri 9:00-10:30 am for Open Gym, then there are 4 small groups from 10:30am-12:30pm, then lunch.
We re-open at 2:00pm each weekday fro Open Gym and we close at 7:00pm on Mon & Tues. ; 5:30pm on Wed & Fri and 6:30pm on Thurs.
Saturday is 11:00am Fat-Burner, then Open Gym 11:30-1:00pm.
Please call my cell if you have other questions,
Frank
941-228-83

"Members Only" is going to be really cool!

We have some great new "Members Only" deals
that others will try to copy (unsuccessfully, of course) that will only be announced within our gym. You won't believe what we'll have next!

Here's a few words from Bud Jeffries

"Come to the most innovative and ground breaking strongman seminar you've ever been to. Taught by world champions, world record holders and strongmen - Bud Jeffries and Scott Weech. This seminar will cover old time strongman and historical strongman training and implements as well as new school competitive strongman t...raining and integration of multiple other sport purposes.

Covered will be barbell, partial rep training for super strength as well as strongman. Also odd object lifting, logs, rocks, barrels, thick bars, yoke walk, farmers walk, sled dragging, tire flipping, steel bending, hammers, maces, clubs and how to train all these for both maximum strength, muscle and an incredible level of super fitness most people have never thought of.

During the day we'll do unique workouts that no one has ever seen before. Come and learn more than you ever thought possible from this unique style of training that everyone is doing, but no one really knows how to do correctly. Learn it the right way and supercharge your results.

Also take advantage of the first of this year's seminars at an introductory discount price. Don't miss it!"

http://cfgcevents.blogspot.com/2010/06/strongman-training-seminar-july-24-2010.html

Summer "Get-Together"

Nash & I were talking yesterday about getting all our CF athletes together for a meal, and just "hang out" for a while.
So far Sue, Renee, & Greg have all favored the idea, how about you?
The location will be the Monterrey Grill, now we need to decide on a date and a time that will work for the most people.
Tentatively, we are thinking of the l3rd or 4th week of July, but that is just a suggestion.
Please let us know your thoughts on this.
Everyone will pay for their own meals, and you are welcome to bring their family/significant other.

News story on our gym

Watch us on Channel 7 on June 9 (Wed.)

ABC News Channel 7 came by to do a story on our training today.
It will air Wednesday at 6:20pm and it will be on their website also.
See the Sports page, then click on Workout Wednesday.

Tactical?

Check out new"Tactical Athlete Fight Shorts" and other excellent training
resources, apparel, etc.I have trained with Jeff Martone and have full
...confidence in him and his products, that is why I promote & market
them.

Late payment fees will be due on or after June 5

We appreciate people paying their training on time.
It helps us pay the rent on the gym :)
However, a certain form of "amnesia" seems to be re-surfacing with some folks, we'll need to apply the proper remedy to cure it in the form of a $20.00 late fee.
We wish you a speedy recovery :)

Learn how step-by-step

Great training resource about handstands here

Matt was in a bad car wreck Friday afternoon

Just talked with Matt
He was rear-ended by someone going about miles an hour
His truck is totaled, but he is okay (aside from being pretty sore)
He should be back in training soon
Keep him in your prayers

Thank you to our veterans!

Great video of soldiers homecomings
watch here

Thank you to our veterans!

We were among the first 50 to become CF affiliated

Here's the order of the original CF gyms (in sequence of affiliation)
CrossFit Affiliates
CrossFit HQ
CrossFit Seattle -Seattle, WA
Agoge Gym -Woodinville, WA
CrossFit East -Jacksonville, FL
CrossFit Kansas City -Prairie Village, KS
Brand X Martial Arts -Ramona, CA
Rocky Mountain CrossFit -Golden, CO
Rainier CrossFit -Puyallup, WA
CrossFit-Mike's Gym -Vista, CA
CrossFit Los Angeles -Santa Monica, CA
CrossFit Milwaukee -Milwaukee, WI
HyperFit USA -Ann Arbor, MI
CrossFit Vancouver -Vancouver, BC
The Pit -Arroyo Grande, CA
CrossFit HB -Huntington Beach, CA
CrossFit Southwest -Tempe, AZ
CrossFit NYC -New York, NY
CrossFit London -London England
Team CrossFit Academy-Monrovia, CA
CrossFit Chicago -Chicago, IL
CrossFit Gymert -Nederland
CrossFit Boston -Boston, MA
Valley CrossFit -Los Angeles, CA
CrossFit Toronto -Toronto, Ontario
CrossFit Rockford -Rockford, IL
CrossFit Portland -Portland, OR
CrossFit Boulder Creek -Boulder Creek, CA
CrossFit Atlanta -Atlanta, GA
CrossFit Oakland -Oakland, CA
CrossFit Oklahoma -McAlester, OK
CrossFit San Diego -San Diego, CA
CrossFit Pierce County -Tacoma, WA
CrossFit Plano -Plano, TX
San Francisco CrossFit -San Francisco, CA
CrossFit Gulf Coast -Sarasota, FL

a really fun workout today

May 7, 2010
WOD

50 Rollout Power Snatchs (timed)
Guys—75lb
Gals—45lb

• Start kneeling with hands on barbell, wide grip, then roll out as far as you can without your knees or gut touching the floor
• Pull barbell back quicky then do a power snatch
• Repeat
• Have fun

What it takes to train here

Well, it's a new month of de-wussified training! There are a few things required to be a part of this gym: have a serious goal, be willing to work extremely hard, & be coachable If any of those attributes are lacking then our gym is not for you

More Open Gym hours!!!!!!!!!!!!!!

Starting on Monday, May 3, we will expand the Open Gym hours, and will open at 2:00pm in the afternoons on weekdays instead, instead of 3:30pm. For this week only, that is in effect Mon-Thurs.
I have one more workshop to attend on Friday morning, so the gym will not be open until I get back in the afternoon. Check the blog or call me after lunch to get the estimated time that I'll be back to open the gym that day. We WILL be open Friday afternoon!
The following week, the new schedule will be for Monday-Friday.

April 30 is the last 6:30am WOD

Just a reminder that all 6:30 am workouts are being discontinued as of May1