Squat Clean and Jerk 1-1-1-1-1-1-1
15-12-9-6-3 of:
Power Clean 135/95
Bar Facing Burpees
I present to you all the October On-Ramp grads. Rob, Lauren, Michael, Katie, Kate, Diane, Emily and Rob. It's been a while since we had a grad pic with all 8 of the participants.
This was a great group and all of us look forward to wroking with you more. I challenge you all to make 3 workouts per week, every week for the next two months. If you can keep this consistency, you all will become lifers and eventually become badasses like many of those before you.
October 2011
October 31, 2011
October 30, 2011
October 29, 2011
Doing Overtime
Deadlift 1-10-1-20-1-30
For 1's Try for Within 90%1RM
For 10 Try for 75-80%
For 20 Try for 65-70%
For 30 Try for 55-60%
Conditioning:
Sprint 50 Meters
Every :30 For 8 Mins
As many of you know I like to do my own programming. It has allowed me flexibility in scheduling my workouts and allows me to work on areas of my fitness that require the most attention (for me personally). If I cannot make it in on back squat day (which I need to work on) then I can simply program backsquats into my programming the following day. I also find much pleasure in doing my own programming. Its part science experiment part art project designing a workout cycle that will improve MY fitness. Was this the right approach to take? ...it's hard to say. I am today much fitter than I was 2 years ago though who its impossible to determine whether I would have been better off taking a more regimented approach. Nonetheless, I have no regrets in taking this approach for it has been an opportunity to experiment with different tools, methodologies, and styles of programming providing personal insight into what might be the most effective path towards fitness.
With that said I recognize that I have been on the search for a holy grail that does not exist. I want the best program that will take me to the promise land of perfect fitness. I sometimes lose sight of the reality that, as Travis tells me, "There's more than one way to skin a cat." I enjoy learning about new training styles and will at times get overambitious in trying to implement them all. Justin struck a chord when he told me a month or two ago that my programming looked like that of a schizophrenic... See the scene from It's Always Sunny...
After trying many programming styles I ultimately found myself doing three smaller workouts throughout the day. The reality FOR ME was I ended up feeling over worked, under-recovered, and constantly stressed (probably from having to come up with 3 seperate wods that would work within the grand scheme of my programming.) I said it before and I'll say it again... intensity is the variable most strongly correlated with improvement. Though Rich Fronning may be capable of handling intensity that frequently, I am not he and what he does is not best for me (that sure sounded weird). We are all influenced by those we look up to and there is no shame in searching for what's best; however, there are constantly new trends in a new sport such as crossfit and one must try to resisting jumping on every boat.
Ultimately I just wanted to share my experience with you all. I know some of you experiment with adding in workouts outside of the gym (or do extra before and/or after). I want to urge you to be very cautious in doing this for it can potentially do more harm than good. If I see that you are trying to set a pr snatch after you've done 'Cindy' then I've failed you as a coach (mayebe do some LIGHT technique work some-od hours later). Also, if you are not "dialed in" as far as sleep/rest and nutrition then don't even think about doubles. We get better by recovering after a workout, not from the workout itself. This is a longterm process not an overnight fix (but if I do find the holy grail then I'll let you know--roids anyone?).
October 28, 2011
100 KBS Challenge
3 Rounds, Each For Time:
Suicide Sprint 10, 20, 30, 40 Yards
10 Box Jump 30/24
10 Ball Slam 40/25
5 Each Pistols
Rest as needed
Bro Mike Hit 100 KB Swings in a row with the 53 #er yesterday. I have often contemplated that I could do 100 unbroken but never actually tried it. Lene had done the challenge earlier taking a couple short breaks and was saying there was no way Broski could beat him at this. I was agruing that Bro probably could beat Lene. Mike had calculated that it would take him 3:20 to do this, and he did it in 3:22. Bad ass bro, well done.
Props to Matt P, Brian and Cherie who all hit 100 consectuive also. Sorry if I missed anyone.
October 27, 2011
Caring For The Equipment
Muscle Snatch 1-1-1-1-1
Power Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Try to increase load on each set
100 KB Swings For Time 53/35
This,
=This
=More of this
I have been trying to tell all of you for quite some time now that after you adjust or hang the rings, you have to get the buckles up off the rings. The buckles take chunks out of the wood or metal when you swing and kip. Then the rough edges tear up your wrists even more than usual and leave you with Jesus wounds. Please take note and become dilligetent in careing for our equipment. If you are advanced enough to use rings in your training, I expect you to be advanced enough to take care of them.
October 26, 2011
CrossFit Traveler
3 Rounds, Each For Time:
Sprint 400m
10 Muscle Ups
Rest As Needed
Last week we had a visitor from Finland named Sami. He was here to visit some friends and attend a wedding, but managed to sneak in a few WODs while he was in town. Sami is a rescue firefighter with a thick Finish accent, a shaved head, and show no weakness mentality, hmmm... sounds familiar. Anyone ever heard of this guy named Miko?
He is shown here with a big smile and thumbs up right after hitting a PR on Fran at 6:25. Not bad for a guy who's been doing CF for less than 6 months. Give him another year and I am sure we will see sub 5 minute range.
It was really cool to host someone from the other side of the globe, especially a humble guy like Sami. He came here looking ripped and fit, yet felt that it was appropriate for him to take beginner classes, and although he had pretty good movement, he was wide open to coaching suggestions.
Great to meet you Sami, you are always welcome at our box.
October 25, 2011
Hammerin' Away At The Spare Tire
Weighted Dip 5-5-5-5-5
"Annie"
50-40-30-20-10 of:
Double Unders
Sit Ups
Annie (Speal) [wmv][mov] » Feb 17 08
Nick Garcia has been with us since June and is making great progress. He's been hitting consistently hitting 3 classes and 1 private session per week. The lb's are falling off, the lifts are going up, and conditioning is getting pretty good. Nick started with the thickest pull up band we have, and is now knocing out legit sets of 10+ totally unassisted.
Nick is shown above doing a WOD last week with a 380# tire and a sledge. He went straight through without resting 5 rounds of: 3 flips, 6 each sledge strikes, and 9 box jumps. Keep up the good work bud, you are making us all proud and have become a perfect exapmle of what CrossFit can do for anyone who is willing to put in the effort.
October 24, 2011
The One We All Love And Fear
"Fran"
21-15-9 of:
Thrusters 95/65
Pull Ups
Some of the girls that couldn't make it to Barbells For Boobs got together to tackle Grace. We had some PR's and Angela cut her previous time almost in half. Great Job ladies! Have fun with Fran today. Try to do it so fast that it takes you a half hour to get off the floor like me. If you do this before work beware of the Fran cough. You might be in a daze for a couple hours too.
October 23, 2011
Another Great Event Yesterday
Rest
CF West Sac hosted another great event yesterday. Spicing up the WOD from Grace to Super Sled Grace was a genius move and made for a great training day. Congrats to Brit from West Sac who won the female division with Cherie and Loren right behind in 2nd and 3rd. Copri P's friend Rick from Rooseville smashed all the men with Brooks in 2nd and myslef in 3rd.
It was a great showing from our box with over 20 athletes participating. Everyone worked their butts off and learned a bit about the sport of fitness. The event raised about $2500 form the charities and we wrapped up in traditional CFES style with a trip to the Corner Bar.
Get in on some of these events. They are a blast, they are good for you and good for the cause.
October 22, 2011
G'd Luck
3 Rounds For Time:
10 Squat Clean and Jerks
40 Yard Sprint
80 Yard Sled Pull 90/50
40 Yard Sprint
October 21, 2011
October 20, 2011
October 19, 2011
Hydration, Recovery, and Justification
Thruster 3-3-3-3-3
AMRAP 10 Minutes:
10 Wall Ball 20/14
10 Toes To Bar
10 Box Jump 24"/20"
Special thanks to Kyle Keller for posting a link to an article that scientifically justifies the reasons why we have a kegerator at the box.
To quote the article, "...research has shown that a glass of beer is far better at rehydrating the body after exercise than water."
"Researchers suspect that the sugars, salts and bubbles in a pint may help people absorb fluids more quickly."
October 18, 2011
October 17, 2011
A Little More Useful Than The Tug Toner
Snatch 1-1-1-1-1-1-1
5 Rounds For Time:
35 Double Unders
200m Run
Last month I purchased a Blend Tec blender and it has improved my diet dramatically. I used to eat maybe 2-3 servings of fruit or vegetables a day. Now I can get 5 servings in one shake.
Here I have kale, cucumber, spinach, orange bell pepper, carrot, banana, and frozen berries. Travis made one similar and said it was like drinking a salad. Really its not that bad.
If you have trouble getting enough vegetables in your diet (Justin???), then this is the answer.
October 16, 2011
October 15, 2011
Help me Procrastinate
Push Press 3-3-3-3-3
Justin's Idol...
Partner WOD
100 Meter Farmer's Walk 90#
Max Pullups
As you may already know I recently started back at school and thus have had less opportunity to spend my days in the gym with you lovely people. With that said I've been finding it increasingly difficult to procrastinate from school by reading CrossFit material because I'm simply running low on material to read. I'd appreciate it if you all could offer up some of your favorite sources as I will.
With that being said I wanted to share with you some of the blogs that I like to follow. Looking through these will give you some insight into how much work goes into competing at highest level. With that being said however, I want to point out that in order to become as elite as these athletes, does not mean it will be best if you follow that training program. These athletes are able to handle the volume of their training because they have worked so hard for so long. This is the reason that the majority of high level CrossFit athletes are crossovers from other sports. Now they may not have always done what we consider CrossFit but they've performed high intensity functional movement their entire life. There is no magic formula or workout plan that will take you from good to great. Consistency with your training, nutrition, and recovery is the formula. Be patient with yourself and LEARN TO MOVE WITH EFFICIENCY, this cannot be stressed enough. Your fitness is a long term endeavor. It does not come over night.
James Fitzgerald's blog
Blair Morrison's Blog
Joey Warren's Blog
Crossfit Journal
T-Nation -may not be everybody's style but a good resource if you have a fitness question on your mind. Just as you would with any other discussion board take everything with a grain of salt.
Nick Urankar
Nate Schrader
October 14, 2011
Announcing The Competitor Training Program
Run 1 Mile For Time
Rest 10 Minutes
Run 1 Mile For Time
______________________________
For those of you who wish to breathe fire and want to compete at your highest level, we are announcing a new training program aimed to take you to your true potential.
Although our general programming is exceptionally good, it is aimed at developing general fitness over time. In order for a competitior to maximize their true potential in the realm of fitness competition, it is nessecary to address individual weaknesses and focus on the skills we are likely to see in competition.
This program is aimed at those who are already at a high fitness level and are wanting to fine tune their skills. It is also aimed to get the top level competitors in our gym together, training as a team, and pushing each other beyond mental barriers.
The cost for the program will be $250 per month. This includes your gym membership, continual evaluation of skills and abilities, monthly meeting with a coach to discuss individual goals and individualized programming designed to meet those goals, and access to open gym during our normally scheduled hours. It will also include access a weekly schedule of classes where you have a dedicated coach to help with your individualized WODs.
Schedule for competitor classes will be as follows:
I have already started introducing this program to some of our competitiors and we are already seeing the benefits. Early this week Leah, Cori, Liz, and Sarah W got to train togehter on overhead squats, and we went 4 for 4 on PR's 133, 133, 108, and 143 respectively.
Training takes on a different intensity when you are trainng with others who are similar in ability and share a common goal. These gals were yelling for each other and doing happy dances as the PR's were flying left and right. After the lifts, Leah hit her first muscle up, Cori made picked up some new skills on her muscle up, and Sarah took the top spot on the board for the 2K row. This is the kind of training environment that is going to keep this gym in the hunt for a games spot.
It is time to officially get this thing going and start our journey down the road to the 2012 CF Games.
contact justin@crossfiteastsac.com to enroll.
October 13, 2011
Run/Walk/Drink To Feed the Hungry
Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
Try to increase the load on every set.
5 Rounds:
10 Chest Slapping Push Ups
10 Ghd Sit Ups
We are 6 weeks away from Thanksgiving and thanks to Ari, we have a team for the Run to Feed the Hungry for this year. If you have never participated in this event, beileve me, it's a great way to start Thanksgiving day.
Whether you want to run your ass off, walk the course, or stand on the sidelines with a igloo cooler full of mimosa, resgister for our team and lets start the day off in true CFES fashion. More details will develop as the day comes closer, but we want to get everyone on our team registered by November 9th so we have time to "spice up" our shirts for the day, so just do it now before you forget.
Download Team CFES Registration Instructions
October 12, 2011
October 11, 2011
Lots of Oppritunity on the Horizion
Squat Clean 1-1-1-1-1-1-1
100 Burpees For Time
Upcoming Events
Here are 4 different events that suit all abilities, personalities, and schedules. Part of being a CrossFitter is participating in events that challenge you and getting out of your comfort zone. Simply going to the gym 3 days a week is not the full experience. Check out the following events and sign up for something! Also keep your eyes peeled, there is even more fun to come.
Saturday October 15 - Sunday October 15
San Mateo
$150
Here is an adventure that is not for the faint of heart. Josh Courage has put together a weekend of interacting with the environment, camping, and competing. This will truly be an adventure, not fot the faint of heart.
Click image for details.
Saturday October 22nd @ CF West Sac
Mimimum Donation $35
Join the gang over af CF West Sac for another awesome fundraiser. The WOD will be a version of Grace... 30 C&J's for time just would be a let down wouldn't it?
This is a great oppritunity for everyone, even the newest CF'ers to get involved, to try a competition, and to start to experience the CF community. Scaling will be available for all levels.
Click image to register.
Sunday November 13th In San Francisco
$115
This looks to be an awesome event. An urban obstacle run spanning the entire length of Fisherman's Warf in SF. Finally a mud run without the mud.
Click image to register.
Saturday November 19th @ Level 10 CF in Oroville
This one is for the firebreathers and those who wish to measure up against the firebreathers. Santos from Level 10 CF puts on some great events that are uniquely challenging and are great preparation for higher level CF competitions. This season's event will benefit one of their members who has been through suffered a tragic health problem.
If you plan to compete on Team CFES next games season, sign your ass up for this event.
Click image for info and registration.
Saturday December 3rd @ Goodtimes CF
$95
Roger Harrell, former elite gymnast and owner of CrossFit Marin is mixes expert gymnastics coaching with expert CrossFit coaching. Head over to Goodtimes and work on your skills.
Click image for info and registration.
October 10, 2011
So Precious
5 Rounds For Time:
6 Handstand Pushups
12 Chest to Bar Pullups
24 Walking Lunges 35# Dumbbells
Here is Lene catching up on some sleep the last week that Justin was gone honeymooning. He actually had to work a little that week and this is what happened. Just kidding Chris we love you man. On a more serious note, I was misinformed on that "Freedom Gone Bad" event I posted last week. It is not Fight Gone Bad. In fact, we do not know what the workout is going to be. So if FGB was keeping you from not competing in it you don't have an excuse anymore.
October 09, 2011
Scaling and How to be more Elite.
Rest Day
Today I want to talk about scaling; both when is it appropriate and why we scale at all. First and foremost each and every workout is designed to provide a specific stimulus. The reason we become more fit is because after we've torn our bodies down, it rebuilds itself so that when it next time encounters that stimulus, it will be more prepared. We scale so that the intended stimulus will be met. Travis puts much thought into the gyms programming. He's forced to balance MANY variables in order to ultimately create stimuli that will improve you all as athletes. Now, it is important that we recognize when and when scaling is appropriate:
Scaling is appropriate when:
1. Without scaling, the workout would be completed in a time domain outside of the desired stimulus. (i.e. if fran takes you 8 minutes Rx'd then scaling down to a weight in which sub-5 min could be met, thus meeting the stimulus of making you never want to workout again).
2. You are seriously concerned of injury (if you know you have knee problems then scaling box jumps might be a good idea)
3. Without scaling, the workout would far exceed the capabilities of the individual to lift the prescribed weight thus meeting the intended stimulus (if the work out expects you to Deadlift 225# 45 times in a workout and 245# is your pr, scaling is appropriate)
4. Any more Bro Mike? You may want to scale if _____________... Wait are you still in exile?
Scaling is inappropriate when:
1. The workout that day includes "heavy thrusters" but you always do thrusters with a training bar and ten pound plates so today you use a training bar and ten pound plates.
2. You've never used a kettelbell heavier than 18# and today's workout asks that you do... even if you're uncomfortable you'll likely be capable of 26#er. Get comfortable with uncomfortable
3. It feels heavy... when we speak of a load being heavy when strength training you'll often here me telling you to "go up, it's too light." It is not that I don't think you are trying but there is a difference between the load feeling heavy and you being incapable of lifting it because it is too heavy. One is perception of effort and the other is physiology. If it is too heavy, we will let you know.
Though I recognize this information is not relevant to many of you in Level 1 (though for some it is), but there are many people new to the methodology as well as others who haven't improved in a while...its all about the stimulus people. The reason I bring this up is because I often see people scaling down much more than they should if they hope to see improvement (this is why we're here right?). I do occasionally see the overambitious who should scale but do not, but this is far less common. Bottom line is if you are concerned with whether or not you should scale then ask your coach. Not that we want to do any more work but our job is to make sure you are moving safely and to encourage an intensity that will facilitate improvement. INTENSITY IS THE VARIABLE MOST STRONGLY ASSOCIATED WITH IMPROVEMENT.
Those of you who are elite, give the newer, less-elite folks direction. Post suggestions of how to be more elite to comments.
October 08, 2011
Pull Your Head Out
Weighted Pull Ups 3-3-3-1-1-1
5 Rounds:
:30 sec Max Reps Power Snatch @ 50% 1 RM
:30 sec Jumping Lunges
:30 sec Rest
Reminder! The level 1 Prep class will start tomorrow at 8 am. No food or payment required. Some common questions going around. YES, if you aren't ready today to take the level one test... still attend this class and see what some of the standards and guidelines are. See how you measure up and get a solid estimate as to how far you are from actually taking this test. If you don't think you are even close? Come anyway so you have a better idea of what you should be working on. AND NO! IT WON'T BE SLAMMING BEER! Be ready to work, be ready to learn and above all, as always, let's have a good time while doing so.
This reminder written by Chris Lene.
Due to some what forseeable circumstances, the original post had to be removed.
It was brought to my attention that there is a very spiteful person out there who is no fun and wishes to do us harm. So I decided to post a picture of them instead so you will all know who to watch out for.
If you see this person, give them the bird and a fake smile, remember this picture of thier better side, laugh and go on about your day.
October 07, 2011
Anyone Up For Level 1 at 5:30 PM?
3 Rounds:
Row 1000m
Rest As Needed
*During the rest do 10 skin the cats and accumulate 30 seconds of static handstand hold.
Due to requests for a Level 1 class at 5:30 in the evening along with our recently added staff, we added Level one on Tuesday and Thursday at that time. Enjoy.
October 06, 2011
October 05, 2011
The Honeymoon is Over :-{
5 Rounds For Time:
40 Double Unders
30 Box Jump 24"/20"
20 KB Swing 53/35
Loren just dropping into one of the waterfalls we repelled down in Costa Rica. Neither of us had been repelling before so it was a really fun experience. I wouldn't say we put our fitness to the test on this one, really anyone could do it, but it was thrilling to push off for the first time down a 195 foot sheer cliff in an amazingly beautiful jungle.
Overall the honeymoon was outstanding! If you ever get a chance to go to Hawaii, I would say skip it and go to Costa Rica instead. Hike, repel, zip line, surf, sit in natural hot springs heated by active volcanoes. It's a great country in every way from the people to the landscape to all the activites that are available.
I would like to say it's good to be back, but I would just be lying to you all. It does feel good to start working out again though.
October 04, 2011
Level One Prep Class
Hang Power Snatch 1-1-1-1-1-1-1
Box Jump 8 x 3 as high as possible
15-10-5 of:
Muscle Ups
Handstand Push Ups
Here we see Matt B. hitting pockets, Matt behind with solid over-head position as is Mrs. Pat Harty, Russ and Ruth both with solid back position on the way up and Todd jumping under the bar on his way to completing the snatch. This is what it is about kids... GREAT JOB!
Saturday was an awesome class letting those who attended get a glimpse of what a L1 test would be like. Some interesting questions were raised as well as some strengths and weaknesses exposed. Overall, I think the feedback has been positive and I will continue this every so often so we can ensure a solid opportunity and motivation for Foundation members to improve. A few weeks ago, I noticed some members that simply need to take the level one test. So the idea to host this prep class and see how many of you would take this seriously. Without a doubt you guys did, those that showed are very close to taking the L1 test. If you are thinking you want to be a part of this group... the next meeting will be held Saturday the 8th of October at 8AM. SHOW UP!
Here are what I see you guys need to practice more than anything to date.
Burgner Warm-Up
Hang Power Clean
Hang Power Snatch
Double Unders
Over Head Squat Depth
Since we don't practice these on a daily basis, it is imperative that you watch the videos, come in and practice a few rounds with PVC,Oly bar and ask a coach a few pointers each and every time you come in the gym. Once those weaknesses improve... you should schedule your test with Justin, Travis or myself and take your training to the next level.
One question was asked by Scott, it was a great question. He said, "What is the advantage of someone like myself taking this test and getting in to level 1?" (Sorry if not exact quote) This question is great as many of you workout plenty hard in foundations. Here is the reason: You all need to recognize that foundations copies the WOD from the previous days L1 class. Typically they are the same with a few less reps, weight or time. However, there are many things that are eliminated entirely. We want greater focus to be on the fundamentals. Squat Cleans are almost always reduced to Hang Power Cleans, Split Jerk is reduced to Push-Jerk and Chippers are often simplified as to make sure foundations can all accomplish them. Ask yourself why you are here. It should be the same goal of any Crossfitter, to achieve greater fitness. We never expect everyone in the gym to Dead-lift 2x their body-weight, Jerk 1.5x or be able to complete "Angie". But we do expect everyone to work toward there maximum potential. I guarantee you will surprise yourself if you shoot for Level 1.
October 03, 2011
Want Another Crack At FGB?
2 Rounds, Each For Time:
8 Deadlifts @ 80% 1RM
8 Deadlifts @ 70% 1RM
8 Deadlifts @ 60% 1RM
8 Deadlifts @ 50% 1RM
8 Deadlifts @ 40% 1RM
800m Run
Rest just long enough for partner to change weights
If you missed the last one, looking to improve your score, or are crazy enough to love this wod, Crossfit Roseville is hosting Freedom Gone Bad November 13th. 15$ presale and they are taking donations. Register online at http://freedomgonebad.eventbrite.com. Location is TBD in Roseville, but I heard they are trying to do it at the Whole Foods Parking Lot.
October 02, 2011
Who says Concentration Curls Aren't Functional?
REST DAY
Matt still suffers from GLOBO-GYM-ITIS! His biceps still show remnants of too much focus on one particular body part. Although he has been focusing on Crossfit for almost a year, he has quickly learned that having the biggest biceps don't translate to the most work capacity. Here, he clearly lifts 45 # D/B in a classic concentration curl while I demonstrate the "FUNCTIONAL PURPOSE OF THIS EXERCISE". You never know when you are going to have to curl a dog that weighs 1 KG. If any of you have questions about Matt, his biceps, his change from GLOBO to CROSSFIT or his RELATIONSHIP STATUS, feel free to comment section and or e-mail us your profile as we are taking applications in our NEW CFES DATING SERVICE! Hard working, semi intelligent, great sense of humor and handsome! (Just ask him) Please feel free to chime in on some of your personal opinions of Matt in the comment section and feel free to let him know if you have any single senoritas with whom you would like to set him up.
Ok, I am joking. We aren't in the MATCH making business, but thought you would find the humor in a little spoof.
October 01, 2011
Sandbags!!!
3 Rounds For Time:
Run 800 Meters
12 Sandbag Ground-to-Overhead
21 Pullups
When one doesn't have Justin's camera to get a picture of one of CFES' devilishly good looking members...one is forced to improvise.
In the spirit of this Love Fest we've been having here on the blog lately I wanted to take one more opportunity to applaud you all for continuing to show up and put in the effort despite life. I recognize that busting your ass may not ALWAYS (sometimes it might be) be the first thing you want to do after work, kids, or any other time life beckons but I like to think that it will go a long way to leaving a healthier, more balanced life. It was neat to read the comments, from Travis' lovely post the other day, and hear all of the different levels of appeal CrossFit provides us. I was very pleased with the positive feedback and hope you all recognize that you worked hard and earned that success. This program will give back whatever you put in. For example, I suspect that those members who read this blog daily are far fitter on average than those members who do not. It is not that I believe this blog is making anyone more fit (now wouldn't that be nice) but rather an indication that their fitness is important to them.
lastly, I wanted to urge those of you who dream of being Rich Froning, are putting in the effort, and making all of the right moves to help you understand that your fitness takes time. This is not an overnight process but if you keep working you will move in the right direction. I know how easy it is to get frustrated when we want to be better than we really are. But, is there anyone out there who's not improved in the last three months with no idea why? If so speak up and I bet we'll find a reason.
Just try to be more like Travis...if all else fails, grow a beard.
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