July 21st, 2013

Meet Write Up

Written By admin
Topics:   Fat Loss

 

 

This past weekend I had the privilege of competing in my first Powerlifting Meet at the Derby City Crossfit APA Championships.  I have to say it was a great experience.  I learned a great deal, and also had a lot of fun!  I assume one would ask, did you win anything? (Meaning, did you lift more than everyone else?)  My response would be, I won a number of things.  I set 2 personal records, one on my squat, one on my deadlift.  I got to compete along side a great friend/client of mine and watch her set records.  I challenged my body to its limits, as SAFELY as possible.  Most important, I challenged myself to compete, get out of my comfort zone, and step up to the platform with a purpose!  I was competing with my self yesterday, like everyone else.

To me competing was not about having the most impressive numbers in my weight class.  It was about breaking my records.  Your training journey is different from mine.  Mine has been a challenging one.  I began with NO strength base.  Even as a Recon Marine, I was strong for my size, but when it came to moving heavy shit around that was not a natural gift I possessed.  With my injury history when I started lifting weights, I had many limitations.  My strength, mobility, stability were all at low levels.  I was very thin, 160 lbs on a 6’1″ frame.  I had a lot to overcome from the beginning.  But, was that a good reason to quit, or make excuses?  Not for me it wasn’t.  It meant I had to work harder, I had to be smarter, resourceful, and learn what works for my body, or what doesn’t.

My body is far from perfect, yet I always strive for the best form I can muster.  I have metal rods, plates, &

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July 18th, 2013

Freeman Q&A: Should I continue with CrossFit?

Written By admin
Topics:   Fat Loss

 

I get questions from time to time regarding training programs, nutrition protocols & diets, should I use baby wipes when I poo? (YES!  If not, you are not truly clean) etc.  I thought this question I received yesterday would be helpful for others, so I made a quick video response.  If you have questions that I can answer, please direct them to my email inbox:  krisfreeman5@gmail.com, or my facebook page: Kris Freeman, Personal Trainer inbox.

All The Best,

Freeman

 

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July 3rd, 2013

Happy Independence Day Merrica!!!

Written By admin
Topics:   Fat Loss

 

 

Hey friends,

I just want to take a minute to express my gratitude to live in a country like America, and have the liberty to celebrate as we see fit.  Is America perfect, no.  But, the beliefs and principles our country was founded on our something very special.  I nearly gave my life in protection of those beliefs, and I have many friends that paid the ultimate sacrifice.  Let us not take for granted our liberty, which has been paid at a high cost.

Let us enjoy this holiday by spending real quality time with friends and loved ones.  Spend time on things that enrich your life, and enjoy it!  Cook outs, cold beer, fireworks, swimming, whatever you do, make the most of it.  As always, thanks for following my blog, and hope you have a great 4th and a great weekend!

 

 

If you get a second, head over to www.crossfit.com the workout of the day is “Smykowski”, named after my Team Leader Sgt. Mark T. Smykowski.  He was a great man who taught me a great deal about leadership.  Rest easy “Ski”, never below you, never above you, always beside you.  The WOD requires a 6k run and 60 burpee pull-ups because we were hit on June 6, 2006.  Ski hated long runs ;) .<

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June 14th, 2013

“You Got A Pet, you got a Responsibility…”

Written By admin
Topics:   Lifestyle

 

 

If you have baby ears I apologize, but Billy Madison is one of my favorites and hopefully a few of you will chuckle at it.  But, I think his rant demonstrates a great point:  YOU have a responsibility.  All too often I see people doing two things that really upset me.  I get upset not just because it frustrates me, but also because I want the best for people around me.

First, is not taking responsibility for your own health & wellness.  I am a teacher, sometimes motivator, but to be truly successful you have to take responsibility for yourself.  I am not about 14 day fat loss, or marketing gimmicks.  I am about teaching you how to be stronger, healthier, and how to move better.  To create a strong body and mind it begins with you and your drive to better yourself, I am happy to reinforce and strengthen that.  To make lasting change it needs to become a part of your life.  2-3 hours in the gym a week cannot change your body unless you eat to support that output.  If we are trying to reshape your posture, but you continue to sit in crap positions, and slouch while you walk around, how you can you expect change?  I like to say, “Quit hitting yourself!”  You don’t have to kill yourself in the gym to make change, but you need to take charge and carry out the plan on the day, every day!

Second, is giving up on yourself.  Think, if you don’t believe in yourself, how do you expect others to believe in you?  Overcoming challenges, and testing your fortitude is one of the greatest things you can do to yourself.  Just imagine, what would life be like without challenges?  For example, it is tough to think about making better food choices,  because so

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June 12th, 2013

Training Roadblocks, and How To Deal With Them

Written By admin
Topics:   Lifestyle

 

 

 

Squat down, stand up, and repeat.  Seems pretty simple right?  For some it is, but for me learning to squat has been an uphill climb EVERY step of the way.  Like anything else I have ever done that is incredibly difficult, learning to squat has taught me a lot.  My squat is definitely not perfect, but is so much better than the first time I tried to squat with a bar on my back.  The squat is a lift that I have many different ways to coach, because I have had to use every resource available to learn myself.  So, when you are training and find something very challenging, or seemingly impossible, slow down and use it as an opportunity to grow and learn.  Here are a few steps you can take to help you overcome a roadblock in your training.

  1. Be honest with yourself about your training and lifestyle.  If you are in denial about a weakness or deficiency that is holding you back, how can you begin to fix it?  Part of this begins with being able to identify what is preventing you from achieving your goals.  This could be that you aren’t making enough time for food prep and it causes you to make bad choices.  It could be your squat is suffering because you are sitting with bad posture, more than you are opening up your hips and working on positioning.  It could also be that you need to reset your expectations if you are unwilling to change certain aspects of your lifestyle.  Always make sure your behaviors are in line with your goals.  If not, change the behaviors, or you have to change the goals.
  1. Seek advice from others.  I am not talking about the biggest guy in the gym, or the fittest girl you know.  Just because they look t

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June 7th, 2013

My 4 Favorite Alternatives to Sit-ups

Written By admin
Topics:   Fat Loss, Fitness Tips

 

OUCH! All I feel is my lower back???

 

Sit-ups are no fun. Tell me someone who enjoys doing them?  For your valuable training time I would advise you to seek out alternative means to improving your core strength.  Let me go ahead and say, abs are TRULY made in the kitchen. We will never get around that. But, it is always beneficial to have a stronger, more stable foundation.  There are many other exercises, but here are 4 of my favorites you may not have considered when it comes to training your midsection.

In the video I walk you through:  The RKC Plank, Weighted Carry, Paloff Press, & The Partial Get-up.  I include regressions for beginners, as well as some programming ideas to include sets & reps.  I also discuss where you might insert these drills into your training program.

 

 

Fit Tip:  If you do sit-ups make sure to never go into lumbar hyper extension (where your low back is in extreme arch), make it a point to maintain neutral spine (flat), and never pull on your head or neck (you only get the one, no returns).

 

 

 

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June 6th, 2013

My Alive Day, 7 Years Later

Written By admin
Topics:   Lifestyle

 

7 years ago today I survived, when I shouldn’t have. Plain and simple. There was a dark period in my life where I could not understand, or deal with the fact I was still here. I spent too much time beating myself up with guilt and asking all the wrong questions. Why? There are a lot of questions we might never get the answers to. So, what does that matter? I AM HERE. And I don’t plan on wasting this opportunity I have been given. What better way do I have, to pay respect to my fallen brothers, than to kick ass and take charge of my life

Through overcoming my injuries from my IED blast, to the many injuries that followed, I HAD to remain strong. I found a passion for coaching and teaching others to be strong. It is something I can never grow tired of. I like to think I am here for a reason, to help people. That’s actually one big reason I started my blog.

I am thankful now on my “Alive Day” for the friends and family I do have. I am grateful for the physical abilities I have and use to help other people. Not everyday is easy, but if it were, wouldn’t that be a boring existence? Remember when you are down in a hole, you can dig yourself out.

Here for a reason,
Freeman

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May 23rd, 2013

Modified Bulletproof Coffee

Written By admin

 

Hey Friends,

Thanks for following my Blog!  It has been an high tempo kind of week, hence the lack of updates. I will be doing more videos to keep you updated with the latest and greatest in my Region of the Fitness world.  This video features my favorite breakfast, Modified Bulletproof Coffee. This will help your body naturally burn more fat the first part of the day!!! Don’t we all want more of that? Plus, it tastes amazing.

Enjoy!

 

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May 14th, 2013

What I Dislike About CrossFit: Part 1

Written By admin
Topics:   Fat Loss


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I was indoctrinated into CrossFit during my CF Level 1 course in Santa Cruz, California in November 2007.  It was one of the best experiences of my life and I will treasure that memory for a long time!  If you are familiar with the CrossFit Community, the instructors at my course were what I would refer to as the CF “OGs”.  Here is a brief recap of the rock star attendance list:  Coach Glassman, Nicole Carroll, Annie Sakamoto, Eva T (The original “Nasty Girls”), Rob Miller (the Mr. Rogers of CF), Robb Wolf, Jolie Gentry, and a lot of other people I am leaving out.  I was star-struck when I saw my first CrossFit Box ever, in Santa Cruz, and it had the coolest staff of instructors you could ask for!  I had been dabbling with CF since 2005 and really dug in after my I got blasted by an IED on my 2006 De

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May 4th, 2013

Take That Step…. Show Support for WWP

Written By admin
Topics:   Fat Loss

 

 

 

You are tired, fed up, discouraged and there is no end in sight. You don’t know how long you’ve been running, but you fell back from the lead group a while ago. You can feel blisters ripping on your heels within the confines of your boots. Your 80lb pack and web gear are slowly gnawing at the skin on your lower back. You do not know how far you have run, and you have no idea when your pain will end. But, you are stubborn; you are a warrior; you shuffle on listening to the beating of your own heart drowning out the white noise around you.  You’ve nearly drowned twice, you came back from that, just run past that stump. Just when you think you can’t go another 10 feet without keeling over, the sun peeks its head over the trees. It reveals the flashing light of the safety vehicle which means, you are nearing the end.

The challenges I faced daily as a Recon Marine remind me that sometimes, you just have to take things moment by moment and keep faith that you WILL come out on the other side. If you give up at the instant you doubt yourself, you will never experience the unbelievable feeling of overcoming your fears and self-doubt. I have to remind myself of this when, what used to be my crystal-clear perspective, is clouded by all the smoke and mirrors that steal our time and energy. Take that next step because when you do reach the other side, you will discover what many people never get to see. Growth is uncomfortable; let’s embrace it.

May 20th I am launching a Kettlebell Bootcamp to raise money for the Wounded Warrior Project.  For 1 month of Bootcamp it will only cost you $49!  This is less than I charge for a individual training se

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