(My oldest son Carson and I after the Chipper Event at the 2012 CrossFit Games)
“Win everyday” ~ Me. Enjoy the journey. Embrace the struggle. Endure the pain. Reap the rewards. Something I have been saying lately is instead of getting overwhelmed with thinking about all the future goals or plans that you have, try focusing on today. Focus on what needs to be accomplished for you to take one step closer to that end goal. Having a direction you are heading is important, but if you are not taking the steps forward daily you will not reach your goals. Its fairly simple and merely a shift in focus. Win today, do that consistently and before you know it you will be on your way to spreading much BUTTER!!! #kinnickbutternation…please pass the BUTTER!!
Last month I had the great opportunity to compete with my friend and SoCal beast Kenneth Leverich at the Rebel Rising Partner Competition. I got the invite and jumped at the chance to benefit St. Jude Children’s Research Hospital while getting to throwdown with some top SoCal athletes! The competition was a great event for the community and a unique format with a single division for same sex or co-ed partners. Red Wolf CrossFit hosted the event, they wanted to showcase the athletes and affiliates who are competing with emphasis on “Quality” over “Quantity” and giving back to the community. I was humbled to be invited and the competition couldn’t have gone better! Kenny and I came out on top after the 3 events, it was a close finish with my friends Jon Pera/David Millar coming in second and Reid Worthington/Aaron Gardner rounding out the top 3. The workouts were challenging and the finishes were close, in the end Kenny and I pulled off a third, first, and second place finish. It was a great experience and hopping on top of that podium definitely fueled my fire for this upcoming competition season.
*Photo Credit: Rodridgo Ortiz, FUNning, Julianne McDorman*
This past Saturday I had the chance to bring CrossFit Defense to the Northwest (just outside of Seattle) at a great box, CrossFit Enumclaw. This was my first time coaching an athletes course solo and I was excited to deliver the experience from everything I have learned from Tony Blauer (creator of the S.P.E.A.R. System and CrossFit Defense). The CrossFit Defense course is such a great opportunity for the CrossFit community. Anyone who has found a home at any of the CrossFit affiliates worldwide understands what is so special about the kind of environment boxes provide. CrossFit gyms are filled with like minded individuals who are committed to becoming better, fitter, stronger people. CrossFit Defense teaches them to also be safer. Check out crossfitdefense.com where you can find more details on the course and find one to attend!
Recently I had the awesome opportunity to bring the Kinnick Butter to Monterey Mexico at a competition inspired by CrossFit Kinnick’s own Battle of the Boxes. The CrossFit community is growing rapidly in Mexico and Latin America and I was honored to be invited as a special guest! The team competition was sold out and held in a huge indoor facility normally used for soccer and arena football. Energy was high and it was a great time getting to judge some heats, push some of the competitors through the workouts, and meet so many new faces. Much butter was spread and I am looking forward to returning in the future for more Battles! Huge thanks to my hosts and the CrossFit community in Monterey for being so welcoming!
Posted: November 24, 2013 in Uncategorized
By now most people have heard about the “Knockout Game” that has been a hot topic in the media as of late. The game is disturbing and the videos and stories coming from it are nothing short of horrible. Please take 10 minutes of your time and read this blog by my friend Coach Tony Blauer: KNOCK YOURSELF OUT @SSHOLE. Tony gives strategic, practical, and simple ways to make yourself safer. The danger and violence associated with this game is real, take the time to read the article and be aware.
Posted: November 21, 2013 in Uncategorized
CrossFit Kinnick’s competition series “Battle of the Boxes” has become one of the most established team competitions in SoCal and this past edition was no exception. The UNKNOWN Edition was our 5th BOTB and a great way to keep the competitors on their toes. The workouts were not released until 1 week prior to the competition. Movement lists were released prior but with no indication of loads or format for workouts. The events that came up were a 2 rep max thruster, max rep burpee box jump overs, and a 100s style team chipper with pull ups, dumbbell snatch, and weighted lunges. Intermediate winners were: CrossFit La Verne (1st), CrossFit Rancho Cucamonga (2nd), CrossFit Kinnick (3rd). Advanced winners were: CrossFit Kinnick (1st), CrossFit Temporary Insanity (2nd), CrossFit High Voltage (3rd). The prizes this go around were jam packed thanks to our generous sponsors, we had items from Perfect Foods Bars, 3Fu3l, Stronger Faster Healthier, Fitmark Bags, Gym Rat Wrist Wraps, and equipment prizes from Rogue Fitness.
In 2011 we saw the need in the CrossFit community for a great team competition and we have been running Battle of the Boxes ever since. As an affiliate we have been involved with the CrossFit Games every year since 2008 and we have really focused on gaining the experience necessary to program great competitions. Team competition as an amazing way for CrossFitters to get their feet wet in competitive CrossFit, as well as a way for top athletes to compete together without having a huge effect on their training program. All day or multiple day events with excessive volume take significant time to recover from. In the scope of a full year of training this can really throw off a strength or endurance cycle. Our half-day events, with challenging but well rounded tests, are great for keeping that competition fire fresh without derailing training programs. The affiliate team format is also ideal for first time competitors. We have seen examples in our own gym time and time again where our members come together to compete for the first time and have a huge boost to their motivation and passion for CrossFit.
I have a great time being the MC for the event and seeing so many of my own members push themselves to new levels. We take pride in truly developing all of our members to reach their full potential and having our own competition series is an amazing way to showcase their progress and abilities. It’s also a great chance for us to bring together local gyms and host an event that is great for the CrossFit community. All the volunteers and judges are members at our gym and everyone puts a lot of effort into putting on a legit competition and giving back to the community. We love providing the venue and environment for everyone to cheer on their teams who are laying it all out for the competition.
2014 promises to be an exciting one for Battle of the Boxes and we can’t wait to host another 4 editions in the coming months! Previously we have announced the competitions a month out, but this December we plan to announce the entire year’s competition schedule. This will allow teams to plan ahead, find teams, and train for the Battle! We can’t wait to see even more participation, new events, and new competitors! Stay on the lookout for the 2014 competition schedule and keep training hard!
If you haven’t heard it before I am known for my reference to all things BUTTER. Its not because I am a huge fan of BUTTER per say (even though I am) but rather because I like to change the mindset of things that are tough or challenging and call them BUTTER or essentially say they are easy like BUTTER. This has morphed and evolved into an very rare and special form of BUTTER known as KINNICKBUTTER which then when added to a large group of Crossfitters has turned into the #kinnickbutternation…please pass the BUTTER!! So naturally one of my best or favorite movements is the Butterfly pull up and coincidentally I have created a different and what I believe to be a more effective approach to learning the Butterfly Pull up. When done properly and based on the pre-requisites that I set forth in the video is a very safe and effective way to get more work done in less time. Some of you may have seen this video but I thought I would share it again and get you all on your way to mastering the Butterfly kipping pull up! After watching the video and immediately learning the Butterfly kipping pull up please post up your video with your new PR. Let me know if you have any questions. Enjoy! And please pass the BUTTER!!!
December 7-8, 2013 the butter is going international…I am very excited about an opportunity that has come my way to share my passion for CrossFit with the CrossFit Kreios community in San José, Costa Rica! We will be running the #kinnickbutternation Training Camp, a two day course covering a broad range of topics that apply to everyone from top level competitors to the new CrossFitter. The topics include: daily and competition-focused nutrition, supplements, advanced movements (butterfly pull ups, muscle ups, etc.), olympic and power lifting technique, and more! The CrossFit community in Latin America is taking off and I can’t wait to share my experience and knowledge in the beautiful country of Costa Rica!
Throughout my 6+ years of CrossFit I have gained a lot of experience through my own development as an athlete and through the development of my members at CrossFit Kinnick. I feel our gym is really unique in that we have very few members who started out as great athletes. Even I started CrossFit de-conditioned, overweight, and far from healthy. My initial goals were not to make the CrossFit games, but to just gain control of my fitness and health. My passion for CrossFit and the sport took off from there and I have since worked nonstop to reach my goals, resulting in my competing in 4 CrossFit Games (2008, 2009, 2011, 2012). I am the only male athlete in SoCal to have reached the games 4 times as an individual. I have learned just as much from developing my athletes at CrossFit Kinnick, where again, we have very few “natural athletes,” but we know what it takes to reach top ranks in competitions; over the years we have had a masters athlete (John Allaire) compete at the 2010 games and finish 8th overall, and our affiliate team has competed at the games in 2009 and at regionals every year since then, including a 4th place finish at the 2013 SoCal regionals, just missing a trip to the games. I also have gained great experience programming for myself, my gym, and for athletes around the world including Iceland, South America, Mexico, Australia, Canada, and all over the US. This includes 2013 games athlete Jeremy Herider (masters 40-44, 12th place overall), and 2013 games affiliate team CrossFit Stodin (17th place overall) as they prepared for the games All in all I am really looking forward to meeting everyone at CrossFit Kreios and sharing my passion for CrossFit.
I am readily available to put on the #kinnickbutternation Training Camp for those interested, if you want to have the #kinnickbutternation come to your box please contact me at firstname.lastname@example.org
! I would love to share my experiences and spread butter with as much of the CrossFit community as I can reach!
Posted: November 11, 2013 in Uncategorized
This past year has been an exciting one in the world of CrossFit Defense. Coach Tony Blauer has developed the CrossFit Defense course as a practical, functional way for athletes and coaches to learn how to protect themselves and their loved ones in real life situations. The S.P.E.A.R. system that the course is centered on is completely based off physiology and what our body naturally does in response to danger. It falls in line with one of the biggest functions of a CrossFit gym: teaching people functional movement.
I was first introduced to Tony and the S.P.E.A.R. System in 2010 at the first “Be Your Own Bodyguard” course at CrossFit by Overload that was geared toward the CrossFit community. The experience completely changed my view of self defense and the importance of being able to protect myself and my family. Since then I have trained extensively under Tony, attending three different PDR (Personal Defense Readiness) Instructor courses, the Ballistic Micro-fights course, and numerous CrossFit Defense Athlete and Trainer Courses. I am very excited about the CrossFit Defense course and the opportunity we have to bring such invaluable skills to CrossFit boxes around the world.
To get more insight into the evolution of the S.P.E.A.R. and the passion Coach Blauer bring to CrossFit Defense check out this great video from CrossFit HQ:
November 23rd I will be in the Seattle area at CrossFit Enumclaw teaching a CrossFit Defense Athlete’s course. If you are in the area be sure to attend! Elite fitness does not guarantee your personal safety, but dedicating one day to learning the critical mindset and physical skills can make all the difference. Find out more about CrossFit Defense by visiting http://www.crossfitdefense.com and register for upcoming courses at http://www.crossfit.com/cf-info/specialty_certs.html
Posted: March 27, 2013 in Uncategorized
“I’ve been wanting to write this up in gratitude to Kinnick’s programming. I felt compelled to sit down and do it after hitting a huge pr for me today. One of those fist pump, yell, lots of emotion type prs.
I started with Jeremy’s programming about 10 months ago. I had been crossfitting about 2 years at that time and had reached some stagnation with my training. My lifts weren’t really improving, my benchmarks weren’t getting any faster. I had the pleasure of meeting Jeremy at a Tony Blauer seminar and introduced myself to him after recognizing his “competitor” shorts. I kept following him on social networking and admired him. I got in touch with him and initially started with meal plans. He helped me greatly in regards to my nutrition, then we really turned it on when I had him start programming my workouts.
When we started I had hit a 315 back squat 2 times, and that was planning it for a couple days in advance and laying everything I had for that one rep. Today I put 345# on my back for the first time and hit a fairly easy double.
In a the last 6 months I’ve taken a 3:47 Fran to a 3:08 (sub 3 next!) added 20# to my power clean and power snatch, 30# to my back squat, 15# to my strict press. Taken my grace from 5:40 ish to 3:08 also. Got to a 8:01 Helen from 8:40 and really a slew of other prs! Lets just say everything has gotten better then it was, and that has all been after I thought I was pretty much done improving much after crossfitting 2 years! It has really reignited my fire and given me confidence that I have leaps and bounds to improve still.” ~ Aaron Martinez
Thanks for the kind words Aaron! Its been a pleasure seeing you grow as an athlete and a person! As you have learned over the past, almost year, its about gradual and steady improvements. If you are trying to be really good tomorrow or next week its not going to work. Everyday you have to work towards a bigger picture and bigger goals. But you have to be in the moment and do what needs to be done not what you want to do. Lets be real. Hitting PR’s is fun. But sometimes working that technique or skill gets old and mundane but hard, consistent, and correct work pays off huge dividends. Nose down and go bro!