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!!!
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#kinnickbutternation is Headed to Costa Rica!
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 jeremy@crossfitkinnick.com! I would love to share my experiences and spread butter with as much of the CrossFit community as I can reach!
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CrossFit Defense Coming to the Northwest
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
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Meet Aaron Martinez – #kinnickbutternation Athlete
“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!
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Be YOUR Best
**Photo taken by Sailor Schifferli @ the 2012 OC Throwdown.
**Picture above from left to right: Clayton Andrew Kinnick, Jeremy Andrew Kinnick, & Carson Lee Kinnick
In Crossfit we get caught up in the competitive side and try to beat others or get the top score. I think this is a huge part of getting better. I am in no way saying this is a bad thing. Its a good way to keep you working hard but the reality is that just doesn’t matter that much. I don’t think the goal for 99.999999999% (this percentage is merely a guestimate) should be to be the best in the world or region or even your gym. Rather it should be to be YOUR best. Less focus on what others are doing and more focus on what you are doing. This kind of goes along with my previous Blog “Win Everyday“. Again its merely a mindset shift. Looking at what others are getting can unleash possibilities. Like seeing someone of similar strength or speed accomplishing something you never thought possible allows your brain to realize that the feat is possible. Once its possible you have a chance. Once you believe you can do it you now have a chance of actually doing it. But at the end of the day you should do everything you can to be the best YOU possible. I challenge you to try to reach and surpass your genetic potential. Failing only means you are challenging yourself. So fail and fail frequently. See what YOU can become. Oh and be sure to spread as much BUTTER as possible as often as possible!!! #kinnickbutternation…
Jeremy Kinnick 