Tag Archives: Beyond the whiteboard

Reminiscing & Remembering

I am a firm believer in never forgetting where you came from or how you got where you are today.  Whether it was a good or bad road I believe you are where you are for a purpose.  I was at the box yesterday working on some things on the business side and took a short break and got caught up watching a bunch of old videos of when my journey began as a Crossfitter.  Very humbling to look back and be able to see the road I have travelled and think about all the people who have played such an important role in molding me into the man I am today.  Part of my purpose is sharing my experiences with others and showing that anyone can do what I did.  If someone would have told me when I started Crossfit, at 235# with 30% body fat, that in about 5 years I would be a 4 time Games athlete and considered one of the fittest on earth I would have laughed in their face as I struggled to do a ring dip or even a strict pull up.  Do not doubt yourself.  No limitations, no boundaries.  Here is a cool video from May 2008.  This was about 2 months before heading to Aromas, California for the 2nd annual Crossfit Games!  That would be one of the biggest turning points for me in my life.  With an 8 month pregnant wife, we drove up in our friends motorhome to the Games, which took 8+ hours.  I finished the weekend in 79th place.  I was chubby, inconsistent, but that weekend lit a fire inside of me that continues to burn like a raging inferno.  Burning to improve myself every day and show others that they can do it too.  I have a lot of sayings and motto’s or mantra’s.  My most well known is Spreading Butter but a more serious one is Everything Counts.  I really believe that everything you do matters.  It either takes you closer to your goal or farther away.  We make choices everyday, all day long.  Be sure to make choices that take you closer to your goals.  Enjoy the video.

PS…Let me explain the video real quick.  This was a month after moving into our box after moving out of my 3 car garage.  The med ball under the butt was acceptable at that time in Crossfit and so was taking the bar out of the rack for this workout.  If you want to see my journey through Fran click here and see how over the years I went from a 17+ minute Fran to a 2:20.

Q&A: Two Questions…

Pictured above:  Jonathan Kinnick (my younger bro & co-founder of Beyond the Whiteboard & Crossfit Kinnick) is practicing the “Slapping SPEAR” very effectively on my neck.  If you have not been to Tony Blauer‘s “Be Your Own Bodyguard” Seminar, I would strongly recommend looking for one at a Crossfit gym near you and learning his method of using your body’s natural instincts to protect yourself.  This picture is from PDR31 this past weekend at SEALFIT in Encinitas, Ca.  This is the Personal Defense Readiness Instructors Course.



I have two questions: Is sealFit as cool as I think it is? and how does strongman help you? I run a donation-based garage gym, we just got a big donation from running a small online competition and I’m contemplating between two purchases: CFFB cert to increase my coaching skills or a yoke… any suggestions?



Thanks for the questions.  I am not sure how cool you think SealFit is but I would guess that its much cooler than you think!  Beautiful facility just off the beach.  I didn’t get a chance to workout there but it was an awesome place!

The philosophy behind Strongman goes perfectly with Crossfit.  Moving a heavy load using unconventional objects.  Strongman is a lot about grip strength but also getting your body used to heavy loads on your body or in your hands.  It has taught me to be able to cope and deal with suffering under heavy weight.  The Yoke has been a huge staple in my training since before the Open, Regionals, and Games.  Whether its Yoke walks or Zercher carries.  If you have never done the Zercher Carries I suggest you experience that.  I love them.  The stones are amazing as well teaching you to move an odd object.  We just recently got the Farmer Handles and those have been BRUTAL.  Grip strength has been a weakness of mine but with all the work with the Stones and now with the Farmer Handles I think its making a big difference.  You can also use the Farmer Handles for a Fat bar deadlift.  I could go on and on about how its all helped me but I think that gives you the jist of it.

Now this last question is a tough one.  I have never been to a CFFB cert but I am a huge fan of increasing your skill set.  But the yoke is SO amazing.  It all depends on your goals really.  The yoke is only one piece of equipment where as the CFFB could help with ideas on programming and coaching.  But if I had to choose I would pick the Yoke and learn to suffer under that thing!

Hope I answered your questions for you Steven.  Thanks again.

Tip of the Day

“Beware of snakes and thieves. They will tell you what you want to hear but in the end they only care about themselves.” me (inspired by the Bible)

Pictured below are the brilliant Beyond the Whiteboard Staff and myself at there booth at the 2011 Reebok Crossfit Games!  From left to right: Moe Naqvi, Jake Mannion, Corey Tripp, ME, Jonathan Kinnick (my little bro & coach)

These guys are some amazing individuals and great friends of mine.  Not only are they amazing people but they have created the most brilliant way to log your results for workouts.  If you don’t know about it you must have been living in a cave for the past few years!  Check it out and get signed up.  I have over 1200 workout results on the site since 2007 and it has played a crucial role in my success in Crossfit!  Follow them on Facebook & Twitter and their blog is a great read as well.  They have revolutionized the way we track results and they have only just begun.











My Plan Today

-Max Effort Bench Press

-Max Effort Back Squat

-3 x 500m row max effort, rest 2 mins between efforts and holding within 8 seconds.

Rest 5 mins after last row then hit 20 reps of 185# power cleans for time.

**Today I am heading down to San Diego to assist Tony Blauer as he teaches the HQ Trainers at the Trainer Summit some S.P.E.A.R (Spontaneous Protection Enabling Accelerated Response)!!  Pretty excited for this opportunity and to see all those awesome trainers and HQ Staff!  Check out Mr. Blauer’s website and look into hosting a BYOB (Be Your Own Bodyguard) at your box and begin implementing his methodologies into your weekly regimen.

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.