Athlete Rosston Thomas aka "RT"

Rosston is a football player from Carthage Tx. He is 12 years old and is an awesome athlete already at such a young age. We have been together for 5 months and his strength and endurance has increased significantly. I have been blessed to train someone who is so eager to learn with a hunger for success. I can't wait to see what his future holds. With his will to work, and his never give up attitude he will go as far as he wants. Thanks Rosston for always coming with an open mind and ready to train. Keep it up!



I asked Rosston what has crossfit done for you?

His responce:

Crossfit is not just a way of staying in shape and physically strengthening yourself it also is a way of strengthening yourself mentally. It makes you want to strive to achieve more than average goals and try to be the best that you can. After training in crossfit for about five months I have gained the self discipline and strength to reach goals that I couldnt have even imagined before. Instead of just sitting inside all day I want to get up and get outside and do something. Ive always been trying to do all the new things to stay in shape for sports or whatever Im doing but everytime I just get bored doing the same workout everyday. Crossfit is different, everytime I go to workout there ius something new I havent learned yet waiting for me.

What do I eat and How do I train??

World-Class Fitness in 100 Words:

 

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

 

Todays workout

   I have been doing alot more conditioning and gymnastic work in my training because I'm trying to get my conditioning to another level, and with gymnastics I'm trying to strengthen and stabilize my shoulders, hips, and core.

This morning I did:
3x250m row, 500m row, 750m row sprints. However long it takes to row you rest the same amount of time. So if 250m takes 40 seconds rest 40 seconds before your 500m and so on. I really wanted to quit!

And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. 1 Peter 5:10
  
This afternoon I will be doing deadlifts for strength. 1-10-1-20-1-30 (1 rep max, 10 rep max, 1 rep max, 20 rep max, 1 rep max, 30 rep max) I like this because I get a chance to set a PR(personal record) and I have to think what kind of weight I want to do with the 10-20-30 reps without putting down the bar. Strategy!

Breakfast and Dinner "Very filling"

5 Block Breakfast

This is 5 blocks protein, 5 blocks of fat, and 5 blocks of carbs to make a well balanced meal. As of right now I am doing 20 blocks a day. I do 5 blocks for breakfast, 5 blocks for lunch, 5 blocks for dinner, and then have a 3 block and 2 block snack.

Ingredients:

• 3 boiled eggs, 2 oz turkey sausage -5 block protein
• 1/2 cup salsa, 1 cup strawberries, 1/2 cup blackberries, 1/2 cup blueberries - 4 block carb(Needed one more block here but was full)
• 5 tbs avacado -5 block fat

Last night for dinner.

5 block dinner

Ingredients:

• 7 1/2 oz beef -5 block protein
• 1/2 cup sauce, 2 1/2 cup broccoli, 1 cup mixed berries -5 block carb
• 5 tbs avacado -5 block fat

Good morning supplements

These are the supplements I am currently taking.
Catalyst- Great amino acid supplement from Advacare. Helps support muscle tone, enhances energy and strength during physical activity.
Joint Support- Promotes joint flexibility, lubrication, mobility, and comfort.
Performance Multivitamin- Natrually increases energy, electrolyte support, and helps protect cell damage.
Vitamin D3- Helps energy levels, promotes better sleep, and increases testostrione.(I have been taking D3 for almost three weeks now and can tell a difference in energy levels)
Fish oil- Omega-3 fatty acid our body doesnt produce, so ALL people need to be taking in fish oil.

With being a Crossfit coach I am usually up at 4am, and not in bed tell 9-10pm, so I am always looking for the best ways of nutrition and supplementation to increase energy and performance. With these supplements and correct nutrition I feel my performance has been at its best.