It’s a Major Award . . . It must be Italian

Or probably better said. . .  Congratulations Venae on all of your hard work over the past 90 days.

Instead of posting a long winded response, I’ll let everyone listen to Venae’s story in her own words.  The summary is that Venae has changed her life, and Crossfit Pflugerville is a part of it.  I’m honored to have her as one of my athletes, and hope to see her continue the outstanding work in her quest to reach ever higher goals.

Here’s the video:

If you want the numbers, Venae had 77 points over second place which was actually her husband Greg.  Greg got sick during the process, and I can imagine over dinner there is already talk of a rematch.

By the numbers, Venae accomplished the following

  • Weight — Down 30 lbs
  • BF % — Down 4.6 %
  • Phosphagen pathway improvement — 11%
  • Glycolitic pathway improvement — 27%
  • Oxidative pathway improvement — 8% improvement

Venae amassed points by doing the following:

  • logging every meal
  • sleeping 7+ hrs. per night
  • hitting the gym HARD (including while on business travel)
  • having a full blood profile worked up

Congrats Venae, keep up the good work!

Coach Phil

Welcome to 2012 – how about a new you?

As the title suggests, here we are beginning another new chapter in the gym.  We’ve got lots of exciting things to do this year, and I’d like to take a few minutes to outline them right now.

Firstly, we have over 90% of the gym participating in the 2012 new years challenge.  This is an effort to take control of our lives and really make a difference.

One of the first actions that everyone took was to find our what our lean body mass is along with our body fat percentage.  We did this with the help of Aaron over at Body Fat Test Austin.  This is a first step in determining where you are with respect to your health.

The contest begins with an attitude towards your overall health where working out, eating right, sleeping well, and reducing stress are the points of focus.  You can see more about this in this link.

The next thing that we are doing is assessing our fitness in each of the three primary metabolic pathways, the Phosphagen, Glycolitic, and Aerobic.  You cannot be considered “Fit” if you are not taking actions to work all of these pathways.  Our assessments of these are accomplished through 3 different tests:

  • Phosphagen – Crossfit Total
  • The sum of a max effort of squat, press, and deadlift
  • Glycolitic – Fran
  • 21-15-9 reps of Thrusters and Pullups
  • Aerobic – 3 Mile run

From here, we will work on each of these metabolic pathways in the gym, reducing our stress by sleeping well, and adressing our body composition with both of the above, and careful attention to our diets.

Please follow along with us and expect some before and after pictures around the beginning of April.

If you are interested in this program, or anything else related to Crossfit Pflugerville, please either give me a call, find me on Facebook, or send me an e-mail.

Coach Phil