The Power of CrossFit and the Zone

CrossFit has a way of completely changing your life.  From the way you look at fitness to the way you view community.  For me, it has really flowed over to every single aspect of my life. Food, sleep, hydration, recovery, friends, family, relationships, work…all of these things have been transformed because of my experience with CrossFit. It is truly life changing.  

Since starting CrossFit, my view on nutrition has completely evolved.  I never really thought much about it before.  Healthy eating?  What did that even mean?  Starting the Zone diet in 2007 was a drastic change for me. Even though I would “Zone” processed foods, it was the first step in me taking my nutrition seriously. Since then, I have gradually improved the quality of food I consume. Over time I eliminated processed foods. Fruit was a major staple in my Zone meals, but over time I have phased that out. I include as much nutrient dense vegetables as possible every meal now. The quality of food was my next focus. I have gone from not eating anything organic to now eating almost all organic.  That eventually led me to taking matters into my own hands. I have been hard at work creating gardens for myself and my family so that we can become more sustainable.  It is pretty awesome to see how simply being introduced to CrossFit started this transformation in how I see everything that goes into my body.

If you are looking for help in pursuing a similar path with your nutrition, I offer nutrition consulting, meals plans, and guidance for successfully implementing the Zone into your daily lifestyle. My experience has changed my life and I want to share what I have learned with as many people as possible. Please don’t hesitate to contact me at!

NPGL Announcement…

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I am so excited to announce that after being selected in the 5th round of the first ever NPGL Draft, I am officially a member of the Los Angeles Reign! This is a dream come true for me and I am so thankful for what this means for myself, my gym, and my family. I have put in a lot of hard work over the years because I love training and getting better. I never imagined that it would lead me to becoming a professional athlete and I cannot wait to start this journey. What makes this all even better is the insanely talented team that I get to be a part of including my teammate Elyse Persico who was also selected by the Reign! I would like to thank everyone for all the support I have received over the past couple days, it means more than I can explain. Now it is time to do some work and represent SoCal in a big way out on the Grid!


2014 kicks off with an Inaugural Abbreviated Regular Season this August where the sport of Grid will debut with the first official matches and teams will battle it out to claim that first championship! Our first scheduled match puts the Los Angeles Reign up against the New York Rhinos. It is slated to go down on August 19th at Madison Square Garden…No big deal!

Stay tuned for more details as this sport takes off!

NPGL Vegas Combine and the Draft

This week I am heading to Florida to be there for the first ever Grid Draft. After making my way through the Los Angeles and Vegas Combines I am excited to take part in the final phase of this journey as teams look to fill their rosters. All athletes who participated in the Vegas Combine are eligible to be drafted including myself and my teammate Elyse Persico. I had an incredible experience at the Vegas Combine where the 8 teams had the opportunity to see the 200 athletes out on the grid. We were assigned to teams and set to participate in a full match consisting of 11 separate races. Teams then chose 50 men and 50 women to move on to day 2 of the combine where we would again be assigned to teams and put through a full match. The final day would feature one more match where teams would select 10 men and 10 women to race. This final match had higher stakes…the winning team would be guaranteed NPGL contracts.

The NPGL is obviously new territory for all the athletes, myself included, but I really feel like my abilities fit extremely well into this sport and my performance in the combine backed that up. I made it past all the cuts and got the awesome opportunity to participate in the final match and to race for a spot on a NPGL team. If there was any doubt about how exciting this new sport can be, that final match put it to rest. Our teams were tied going into the last of the 11 races and the win literally came down to a final sprint to the finish. Despite an amazing effort my team came up just short.

The experience was awesome and getting to compete in that team format with such awesome athletes was so much fun. The opportunity the NPGL brings is pretty unique and it is really cool to that as I turn 35 (today in fact!) I am on the verge of realizing a life-long dream: becoming a professional athlete. I have long since committed fully to sacrificing daily to train and work towards being the best I possibly can. I’m feeling extremely blessed and thankful to see things fall into place. Florida, here I come!

Team Kinnick Butter Crushing Fran!

A few months back the WOD at CrossFit Kinnick was “Fran.” All 8 members of Team Kinnick Butter did the workout and put up some amazing performances across the board! All four of our ladies went sub 3:00…so impressive!

Christine Navarro: 2:29
Elyse Persico: 2:30
Melody Sanchez: 2:33
Giermaine Kinnick: 2:52

We synced all four videos of them performing the workout, check it out!

The four men of Team Kinnick Butter (myself included) also showed what CrossFit Kinnick beasts can do. We all went sub 2:30! Pretty proud of these guys. They are the future. They know the importance of being coachable and having the will to do the little things that will make them better athletes in the long run. Solid work boys!

Jeremy Kinnick: 2:15
Danny O’Brien: 2:16
Nick Robles: 2:23
Chris Nicholson: 2:24

I love these videos and getting to see everyone simultaneously smashing through the workout!

Beyond the Whiteboard Programming Analysis: Part 2


My brother Jonathan Kinnick recently did an extensive analysis for the site he co-founded and developed over the past 6 years, Beyond the Whiteboard. He broke down the CrossFit programming that is found on mainsite like no one has ever done before. The series is amazing and I am excited to share the final breakdown below. Beyond the Whiteboard has been collecting data since 2008, shortly after we turned my three car garage into a CrossFit affiliate and it is the most valuable tool I have in tracking my progress and focusing my efforts to get better. Check out Part 3! Programming Analysis: Part 3

by Jonathan Kinnick has been posting a single Workout of the Day (WOD) on their main page since 2001. This seemingly innocuous act has snowballed into the most disruptive fitness movement the industry has ever seen. It has led to over 9,000 independently owned CrossFit® Affiliate Gyms, and over 200,000 competitors in the Sport of Fitness™.

In Part 1 of this series, we looked at the programming based on Workout Modality. In Part 2, we looked at Movement Selection and Frequency. In Part 3, we are looking at Workout Selection and Frequency.

Workout Selection and Frequency (2008-2013)

The biggest trend we’re seeing in the programming is a departure from the historical practice of frequently repeating workouts. This represents a huge paradigm shift.

Here are some overall stats (2008-2013):

  • Total Unique Workouts assigned: 771
  • Total Workouts assigned only once: 521
  • Total Workouts assigned more than once: 250
  • Number of Workouts assigned at least once every year: 22


2There is a clear difference between the 2008-2009 period and the 2010-2013 period in regards to workout repetition. In the former period, only 58% of the 131 workouts were not repeated. In the latter period, 84% of the 246 workouts were not repeated. We also see a huge decline in the number of times a workout was repeated in the latter period, with very few workouts being assigned more than twice.


We can see that starting in 2010, there was a huge departure from the historical practice of frequently repeating workouts. Beginning in 2003, began regularly assigning “Benchmark Workouts“. According to Coach Glassman, the intention of these workouts was to “measure and benchmark your performance and improvements through repeated, irregular, appearances in the ‘Workout of the Day’”. I was frankly very surprised when I saw the paradigm shifting away from repeating workouts in 2010. I’m not sure the reasoning, but this is a pretty dramatic global shift in programming.

One possible explanation is that Benchmarks are merely tests that don’t need to be repeated as often as they once were. This would support the idea that workouts designed to “test” fitness are not necessarily the best workouts for developing fitness. I’m not sure I agree with this, but this is not the first time I’ve heard this idea proposed.

In 2008, 57 workouts were assigned more than once. In 2013, only 36 were. In 2008, there were 74 workouts assigned only once. In 2013, there were 210.



In 2013, most of the repeated workouts were only repeated twice that year, and 75% of the WODs weren’t repeated at all. In 2008, 26% of the workouts were assigned only once. The remaining 75% were assigned an average of 3.6 times.


The majority of the workouts we see being repeated in the Top 30 most assigned by are “Lifting” workouts and “Girl” Benchmarks. This makes sense for the Lifting workouts, as strength is an important component in CrossFit’s idea of fitness. The “Girls” are CrossFit’s Benchmark workouts, and they can only function as such if they are repeated. We see a lot of “Heroes” in the overall programming, but most of them aren’t repeated very often. The top runs we see repeated are 5k and 10k time trials, which are also good benchmarks.

The top 5 most assigned workouts during this period were Run 5k, CrossFit Total, Michael, Cindy/Mary, and Fran. Not a bad mix of workouts: A run, some lifts, a Hero WOD and two Girls. In the chart below, you can see the trend away from repeating workouts, especially among the top workouts. Interestingly, “Helen” is the only workout in the top 10 to be assigned as many times in 2013 as it was in 2008.




Fran was assigned every two months in 2008, but only two times in 2013. Fran, Cindy/Mary, and Lynne were the most assigned Girls in 2008. Helen, Elizabeth, and Jackie were the most assigned in 2013.




Michael and Nate both saw pretty substantial drop-offs after 2008. In 2008, these top Heroes were assigned a total of 24 times. In 2013, they were only assigned 4 times.


Even the Lifting workouts, which are still relatively popular, have seen a decline. The CrossFit Total was assigned 9 times in 2008. In 2013 it was only assigned 3 times. Overall, these top Lifting workouts were assigned over 50 times in 2008 and 2009, and around 25 times each year from 2010-2013.


When I began looking at the data for this article, I honestly didn’t expect to see this type of decline in repeated workouts. My gym (CrossFit Kinnick) followed programming from when we opened in 2007, until sometime in 2010. At that time we decided to try our hand at programming for our members, while still following the general programming ideas that we had become familiar with from the Main Site. I still regularly look at the WODs on, but I guess I didn’t notice how much more infrequently they were assigning these top WODs. I wonder how many other casual observers missed this as well?





Pushing the limits of my body and mind…


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