Tip of the Day

Do not be afraid of your workout but don’t take it lightly.  When you look at the board and see what you are doing get excited for your chance to get better rather than being afraid of failure.  Tell yourself to go as hard as you can and when you are tired and want to rest get a few more reps.  Make your breaks very short and attack the reps.  Have a plan of attack before you start the workout.  Look the workout straight in the eye and say, “You may smash me and make me tired, I may not go unbroken but I will be better after I complete you.  I will go as hard as I can and push my body through the pain.  I will do this because everything counts.”







My Plan for today

-2 x 600m run intervals with 2 minutes rest between

(rest a couple hours)

-Cycling Intervals

3 sets of:

5 min. at threshold (as hard as possible without sacrificing speed/power output), rest 5 min by pedaling in an easy gear (recovery) You are in the big chainring when doing the 5 min. hard efforts

(rest a couple hours)

-4 rounds of:

9 kb snatch right arm 70#

9 kb snatch left arm 70#

9 weighted ring dips 40#

12 Toes to Bar

Today’s Programming compliments of Doug Katona & BMack


Ask Jeremy

Besides being a Crossfitter & Competitor there are some other things in life that take priority over the previous two.  I am a husband and father of two incredible boys, Carson (3 years old) & Clayton (3 months old).  Before I became a competitor I was a Crossfit Coach & student of the sport.  I have been coaching and training athletes since around April of 2008.  So I am tossing it out there for anyone who wants to ask me a question.  No ground rules just an open forum.  I thoroughly enjoy helping people in anyway I can.  All that I do as a trainer and a coach is to help people, no strings attached.  I truly care, sometimes too much.  So lay it on me.  I will answer any and all questions to the best of my ability.

Pictured is my son Carson at Soccer practice learning some of my soccer skills.  I can handle myself on the field but the real beast of the family is my wife, Giermaine.  She should be teaching this kid a few things.  I love spending time with him riding razor scooters, kicking around the ball, pitching the ball to him, teaching him to deadlift & burpee, and the list goes on.  The boy loves his activities.  Oh and yes I tend to wear my Reebok gear everywhere.  Proud to represent Crossfit & Reebok oh and I love me some SFH!

Tip of the Day

“With Crossfit we are changing our lives. Our health, our performance, and our physique. What we sometimes forget about is our mind. We are becoming mentally strong! Do not underestimate the power of being excited about something…like a weakness. That is the beginning of turning it into a strength!” me

Pictured here with my good friend and mentor, Tony Blauer Founder of the S.P.E.A.R. & Blauer Tactical, after winning the Deadlift/Box Jump workout at the 2011 Reebok Southern California Regional.

Why a Tri??

Great picture of the road bike Doug Katona built for me for the Fearless Races Sprint Triathlon.  The race is October 30th in San Diego at Fiesta Island.  It will consist of a 375m swim, 10k bike, & 2.5k run x 2!  Yes, its 2 rounds.  Thats the fun part right?  The 2nd swim will be interesting.

Why do this?  Right?  Well, why not is my answer really.  I mean its short.  These are components of fitness that need to be tested and for me, IMPROVED!  At the Games this past year I suffered through the swim, soft sand run both times, and even the pull ups, push ups, & squats. So basically the whole thing.  Why though?  I know how to swim, I’ve improved my running, and I am pretty good at Angie (100 pull ups, 100 push ups, 100 sit ups, 100 squats)I think there is a lot to it but mainly being comfortable with longer distance stuff.

I have been working pretty closely with Brian Mackenzie of Crossfit Endurance on this exact thing and have seen some remarkable gains!  Efficiency is the key.  If you can go fast and basically never breakdown you will KILL IT!  So I have been working on my runs and I am making huge gains, I have dabbled in a bit of swimming and getting a lot better.  Recently I have been hitting the bike to build up my “pain threshold” as Bmack and Doug would say.  Adding these 3 movements into my weekly programming has been a challenge.  I am running, cycling, and swimming twice a week but holding off from doing 3 a days.  Meaning I hit 1 WOD (main site) and 1 endurance effort a day.  Plus my heavy lifting (westside method) twice a week and my extra gymnastics skill work.  I also program a Strongman WOD every Friday to make sure I am continuing to build strength in the midst of all of this Endurance training.  I definitely have a full plate for now.  This won’t last much longer though. Because of this I am focusing a lot on the recovery side.  I go in the ice bath regularly, I do extra SMR (self-myofascial release) and mobility, and I have been wearing my Skins recovery pants and long sleeve top after my workouts and while I sleep.  As well as my POST WORKOUT shake and 7+grams of Fish Oil (EPA/DHA) from Stronger Faster Healthier.  Recovery is the key.

Getting on the bike at Doug’s house I was a bit timid and unsure.  I have never used Clip in Shoes.  I picked up some Shimano’s from the local cycling store along with some cleats.  Who knew cycling required so many purchases?  This is a super nice bike and extremely lightweight.  Doug reassured me that I will be fine and won’t fall over.  I don’t know if that was true or just hoping I don’t destroy his bike but either way I believed him and put my shoes on and jumped on.  It wasn’t bad.  He had me ride down the street and get a feel for the bike.  It took me back to the days of being a kid.  I don’t know about you but when I wanted to go somewhere or hang with friends we were outside riding our bikes.  We didn’t have gears just a generic schwinn or bmx bike.  We rode those things everywhere and for miles.  I don’t remember ever getting tired or sore.  I loved riding my bike and have so many fond memories of riding bikes.  Riding around the block with Doug was such a treat and this bike was FAST!  The wind in your face the ease with which you can cruise around.  I don’t know why more people don’t do this more often or why I haven’t been on a bike in so long.  This is an exciting time for me.  I am looking forward to the Mini Triathlon at the end of the month.  Its going to be very challenging for me but I plan on crushing it and surprising myself.  I will be doing some transitions from bike to run and run to bike to make sure I am comfortable doing so in the race as to not waste much time during the transitions.  I have a few more swims, runs, and rides before the big race but I am ready mentally.  This isn’t for fun, although it will be a fun experience.  This is to fill some holes in my game and fitness.  Bring it!  Remember…EVERYTHING COUNTS.

Pushing the limits of my body and mind…

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