Monday, October 31, 2011


 We hear about Calcium all of the time but the closely related Magnesium gets overlooked. Magnesium plays roles in blood clotting, energy production, muscle contraction, and nerve transmission. A deficiency appears to play roles in nasty things like insulin resistance, cardiovascular disease, chronic fatigue/fibromyalgia, and high blood pressure.

Most diets have a relatively high calcium intake but a severely low magnesium intake. (partially due to modern diets reliance on dairy and grains that have displaced fruits and vegetables)

Magnesium is a cofactor in bone formation and increases calcium absorption. So don't focus so much on calcium for stronger bones! Focus more on weight bearing exercise, vitamin D and magnesium to keep bones strong.  

Where can you get magnesium?
Fruits and Veggies. (dark green vegetables)
Supplement (magnesium citrate mixed in water)

Push Press

3 Rounds of:
12 Overhead Lunges (95/65)
21 Ring Dips
400m Run

Sunday, October 30, 2011

Oct. 31

7 Rounds:
3 Handstand Push Up
6 Deadlift (225/155)
9 Pull Ups
12 Box Jumps (20")

Happy Halloween! 

No 6pm class today.

Ken has kids people!

Thursday, October 27, 2011

Oct 28

Chris Speallers quest for 100 consecutive pull ups. Here are the highlights:
Attempt 1 starts at the beginning (watch 1:40-2:10),
Attempt 2 starts at 10:05 (watch 11:25-12:45),
Attempts 3 starts at 15:30 (watch 16:50-17:15),
Final Attempt 19:40 (watch 21:00-21:20) Enjoy! 

Today's Workout

For Time:
50 Pull ups
50 Burpees

Wednesday, October 26, 2011

Oct 27

Happy Anniversary to Mark and Carol!!

Today's Workout

5 Sets of:
5 Wall Climbs
40 ft. Truck Push

Tuesday, October 25, 2011

Oct 26

Xena modeling our new T-shirts. Stop by and pick yours up!


3 Rounds of:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps at 20"

Sign up for our Olympic Lifting Clinic Sat. Nov. 5th at 11am. 
Email me to reserve a spot:

Monday, October 24, 2011

Oct 25

 Congrats to Giovanni for winning gold at the Fort Worth Open with Master Simon coaching him.

 Make sure to ask about our Tae Kwon Do program.

Snatch Pull

3 Rounds of:
10 Overhead Squat (115/80)
200m Run

Sunday, October 23, 2011

Oct 24

Today we chat about rest days. Your rest days are recovery days. CrossFit can leave you pretty sore, especially when you first start and your body is adjusting to new movements or any movement for that matter. Sometimes the soreness will last a few days or more. This is okay, your body will recover faster as it becomes more fit.

Things to incorporate into your rest days:

Sleep! Your body repairs it self at night. Make sure you are getting at least 8 hours of sleep to maximize recovery and performance.

Hydrate! Drink a lot of water. Water will help flush out lactic acid and other waste that causes soreness. Rehydrating the muscles will also keep inflammation down. Try to take in 0.5 ounces of water per pound of body weight. 200lbs = 100oz.

Stretch and Roll Out! This will help keep blood and nutrients flowing to the muscles which will help them recover.

Heavy Single
Front Squat

7 Rounds of:
3 Clean and Jerk (135/95)
2 Rounds of Cindy

Cindy = 5 Pull ups, 10 Push ups, 15 Air squats

Friday, October 21, 2011

Wednesday, October 19, 2011

Oct 20

Ava and Lindsey knocking out some GHD sit ups.

2 Rounds of:
200m Run
20 Toes to Bar
200m Run
20 KB Swing
200m Run
20 Burpees
200m Run
40 Squats

Tuesday, October 18, 2011

Oct 19

After talking with Ava Land over the weekend, she brought up something I have probably been neglecting a little bit. More importantly something we will all probably come up short of in the approaching winter. Vitamin D. Here in a bit I will talk about what it does for our body but first, how do we get Vitamin D? (since there is very little in the food we eat). Answer: Our largest organ (our skin) can synthesize Vitamin D simply by being exposed to the sun about 15 minutes a day.

What Vitamin D does for us:
Helps prevent osteoporosis. (bone degeneration)
Lowers inflammation. (this helps healing, recovery and disease prevention)
Decreases the risk of Cancer
Helps you utilize steroid hormones (testosterone, estrogen)
Helps prevent depression and it slows down our aging process

So get up and get out. Schedule in a few 5 min walks each day. I get to take Xena outside on a regular basis, which helps me out. Sun should be your first choice, but if you know you aren't getting your Vitamin D (especially during the winter time), supplement it.

3 x 30sec max rep push up

5 rounds of:
40 yd Bear Crawl
8 Front Squat
5 Push Jerk

Monday, October 17, 2011

Oct 18

Olympic Lifting Clinic Sat. Nov 5th at 11am-1pm. 
This is specifically designed to better the Snatch along with the Clean and Jerk. Don't miss out. Email me to register ($35)

3 Rounds of:
1 min max reps at each station
Sledge Hammer Strikes
GHD Sit Ups
20" Box Jumps
Deadlift (155#/105#)
200m Run

2 min rest in between rounds.

Sunday, October 16, 2011

Oct 17

3 x Max L-Sit Hold

15min AMRAP
2 Wall Climbs
8 Pull Ups
16 Weighted Lunges (90/50)

Thursday, October 13, 2011

Oct 14

Have you heard us tell you to keep your head neutral? (The answer is yes) Keep everything stacked and lined up, minimize spine movement. Here is a little K-star video to help explain the head/neck position and something to think about in your pull ups.

Today's Workout

Mobility / Stretching

Tell us what hurts, what is tight, where you lack flexibility and lets get it fixed or on the right path to getting fixed.

Optional WOD

3 x 500m Row

I would only suggest this for those of you who will not be doing the CrossFit Total this Saturday.

CrossFit Total Tomorrow at 11am!!

 We will start warming up at 11am. Come in, sign in and start loosening up. We will start lifting at 11:20 with back squats. We will have multiple stations for you to lift at based off of your height and weight on the bar. You will not lift until Ken and I are their to watch and/or spot your lift. You will try to complete your lift within 3 attempts, you can do less if you feel you can't go up in weight anymore. In this same fashion we will move to the shoulder press and finish with your deadlift. 

Bring anything you would like to throw on the grill and/or drink. Alcoholic beverages are okay and slightly guys have worked hard and deserve a drink or 6.

Invite friends and family too. We would love to meet them and give you a chance to show them what working out really is!

Wednesday, October 12, 2011

Oct 13

5 Rounds of:
400m Run
10 Ring Dips
10 Toes to Bar

CrossFit Total / EST Social Saturday Oct 15th @ 11am

Be sure to pre-order your t-shirts this week. I will be sending out the order on Friday.


Tuesday, October 11, 2011

Oct 12

Heavy Single
Overhead Squat

3 Rounds of:
20 OHS (95/65)
20 KB Swings (1.5/1)

CrossFit Total / EST Social Saturday Oct 15th @ 11am

U.S. women's gymnastics team win world title at 2011 World Championships  (Click HERE)

Monday, October 10, 2011

Oct 11

Heavy Single
Power Clean

On the Min. Every Min. For 12 Min. 
2 Power Clean (heavy)
4 Burpees

CrossFit Total / EST Social Saturday Oct 15th @ 11am

Oct 10

CrossFit EST Test WOD

For Time:
500m Row
15 Pull ups
30 Push ups
40 Sit ups
50 Squats
400m Run

Every couple months you will be re-tested on this workout to help us and yourself map your progress. Make sure to record your time, what you may have needed to scale, along with any notes about how the workout went so you have a clear comparison.

CrossFit Total / EST Social Saturday Oct 15th @ 11am 

Be sure to pre-order your t-shirts this week. I will be sending out the order on Friday.

Thursday, October 6, 2011

Oct 7

 5 Sets of:
3 Bench Press
3 Weighted Pull Up
10 GHD Sit up

Full recovery between sets.

Post Load and Time Per Set.

CrossFit Total / EST Social Saturday Oct 15th @ 11am 

Wednesday, October 5, 2011

Oct 6

Skill Work
Double Unders

3 Rounds of:
15 Thruster (95/65)
15 KB Swing (1.5/1)
15 Burpee
30 Double Under

CrossFit Total / EST Social Saturday Oct 15th @ 11am

Visit our Facebook and post your favorite workout music. (HERE

Tuesday, October 4, 2011

Oct 5

Work up to a Heavy Single (not a PR)
Back Squat

Followed by:


Deadlift (225/155)
Handstand Push Up

CrossFit Total / EST Social Saturday Oct 15th @ 11am

Monday, October 3, 2011

Oct 4

Time to get pumped up for EST's first CrossFit Event!! 

On Saturday, Oct. 15th at 11:00am we will host a CrossFit Total and Social. 

Brief explanation on how this will go.....we will start warming up at 11am and then divide up into groups based on your back squat weight. You will get about 3 attempts at your heaviest back squat with a full recovery between each attempt. After you finish back squatting we will move on to 3 attempts at your heaviest shoulder press. After that you will finish with 3 attempts at your heaviest deadlift.  Add each of your heaviest lifts together (1rm back+1rm press+1rm deadlift) to equal your CrossFit total. It is important for all of our clients to try to attend this. The CFT is a strength benchmark workout that will show your progress and/or give you a starting point to later measure your progress. Plus it will be a ton of fun!! Here is the best part, we will follow all of your hard work with hot food and cold drinks (adult beverages if you prefer). So don't miss out!!

CrossFit EST = building a healthier community.

Today's Workout:

Skill Work
Kipping Pull ups

Followed by:


3 Rounds of:
400m Run
21 KB Swings (1.5/1)
12 Pull ups

Sunday, October 2, 2011

Oct 3


10min AMRAP of:
10 Wall Ball
10 Toes to Bar
10 Box Jump


Sleep is your body's time of peak anabolic activity (build muscle, burn fat, repair tissues, etc.). If you aren't getting enough quality sleep, chances are you aren't optimizing recovery. Instead you are actually causing stress and all the problems that come with that...another day.
 Here are some helpful tips:

Keep your room temperature cool.
Avoid caffeine and alcohol before bed. (no night caps)
Sleep in a dark room. (no t.v., computers screens, night lights etc.)
Get to bed around the same time every night. (get off facebook)

Think of sleep as recovery.