Tag Archives: crossfit kinnick

Ask Jeremy #3

I have been asked again to open up the floor for questions this week. I am here to help and answer anything you throw at me to the best of my ability. I have been a part of the CrossFit Community since mid 2007 and have lots of experience to share.

Currently I am down at Tony Blauer’s S.P.E.A.R. PDR (personal defense readiness) Instructor Course in beautiful Encinitas California being held at SealFit. If you have questions about that I would love to share how the SPEAR SYSTEM has taught me to use my natural weapons and tap into my genetically wired self defense system that we all possess. Now I am learning to teach it to others. A by product of learning how to be my own bodyguard has been the transference of the mindset to my daily life and to my Crossfit life as a coach and a Games athlete.

I have also started helping Rob Orlando on the new Crossfit Strongman Cert. If you have questions on how Strongman has helped me and how it can be easily implemented as an additional modality please let me know.

I am looking to some amazing questions! Thanks folk for tuning in.

Unexpected Rest Day

Pictured below from left to right: Tony Blauer, Austin Malleolo, Dave Lipson, & Me after the “Be Your Own Bodyguard” seminar at the HQ Trainer Summit in San Diego.

I had a great plan of what I was going to do yesterday which included a max effort bench press and a max effort back squat.  I was all fired up and ready to attack the lifts yesterday along with some 5oom repeats and a finisher of 20 reps at 185#s of power clean.  But it just didn’t happen.  I had a great opportunity to head down to San Diego to help Tony Blauer teach his S.P.E.A.R. system to the HQ Training staff at the Trainer Summit.  It was an opportunity I couldn’t pass up.  San Diego is 2 hours south of me and I train Monday – Friday 6am-noon.  So I had to take off right after I finished training which left me no time to workout before leaving.  I headed down with my brother Jonathan & Moe Naqvi.  The seminar went great and I was able to help a lot of the people learn how to protect themselves for the rest of their lives in a matter of 2 hours.  We went to dinner afterwards and it was a HUGE Crossfit Celebrity party with so many names I couldn’t possibly drop them all in one blog but I will try!! 🙂 Nicole Carroll, Dave Castro, Tony Budding, Pat Barber & fiance Tamaryn Venter, Dave Lipson, Austin Malleolo, Annie Thorsdottir, Chris Spealler, Jason Khalipa, Pat Sherwood, Miranda Oldroyd, Heather Bergeron, Ben Bergeron, Chuck Carswell, Adrian “No Rep” Bozman, James Hobart, Russell Berger, Lance Cantu and so many more!!!  haha that was fun.

Sometimes Unexpected Rest Days are a blessing in disguise or a little reward for your body for working so hard.  The key is jumping right back into your training and not worrying about what you missed.  Missing a day of training or resting an extra day is much more beneficial than destroying your  body day in and day out and not taking care of yourself.  So rather than being down about the unexpected rest day, get excited to CRUSH the next workout and get right back on track and ready to roll.


-Max Effort Bench Press

-Max Effort Back Squat

-Cycling with Doug Katona

-Unknown WOD…

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.

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.