2014 is here and I am so excited for what it has in store. This past year has been a great one for me as a father, coach, and athlete. I have my sights set on accomplishing big things in this coming year and I can’t wait to see the hard work put to the test. As 2013 came to an end this blog hit a great milestone, surpassing 50,000 views! I started this blog in 2011 shortly after my experience at the CrossFit Games. I have always seen it as important to share as much as I can, to contribute to the CrossFit community and to give some insight into my journey as an athlete. In the coming year I plan on keeping the posts up and sharing as much as I can about my training and knowledge in CrossFit.
My top blog post of the year turned out to be my Deadlift Throwback post where I showed a one rep max deadlift from 2007 (355#) along with my recent progress and numbers on the lift. It hit 3,295 views on the day it posted! I have a lot more in store so follow my blog and check it regularly, because 2014 promises to be the year of the BUTTER! I am ramping up my training and some big competitions are coming quick, time to spread that butter!
I have competed in the OC Throwdown every year since 2011, and with the 2014 Throwdown coming quick I am flashing back to my third place finish in 2011! The 2011 OC Throwdown was part of a great year for me as I also placed 3rd at the SoCal regionals, sending me to my 3rd CrossFit Games. The SoCal competition is local for me and has taken off and grown every year since then. It is always a great experience getting to compete alongside elites from around the country midway through the training season. I’m extremely happy with where I am at this year as I refocused my training to build my strengths and attack weaknesses. I’ve gone back to my roots working with my brother Jonathan Kinnick again, rebuilding my program and making big changes to my approach. The throwdown will be a good test and a great way to get a feel for my progress thus far.
Be sure to come out and watch me spread some BUTTER at this years competition, January 11th & 12th!
Part of what I love about CrossFit is being able to give back. When my brother and I started CrossFitting in my 3-car garage in March of 2007, CrossFit was still very new and the first CrossFit Games had yet to take place. My reason for starting CrossFit had nothing do with competition or the Games. I started to lose weight, feel better, and enjoy life. Since we started when we did, and because of the success we have had, it has provided me with a wonderful opportunity to give back to the CrossFit community. I want to share my experience with as many people as I can.
Like I have done in the past, I would like to open myself up for questions. I am an open book and welcome any and all questions. Feel free to ask questions about coaching athletes, the #kinnickbutternation, how to spread butter in life and CrossFit, my background, my training, competition experience, and anything in between! I will do everything I can to answer questions to the best of my ability. Thank you for allowing me this opportunity. Helping people change their lives in the same manner that I have is such a blessing and honor.
*Photograph courtesy of RX Magazine, taken by Paul A. Smith
I stumbled upon this 1 rep max deadlift video (circa 2007) recently and since it is #throwbackthursday I thought I would share it along with my progress on the lift! That 355# was a PR that I hit in my garage where CrossFit Kinnick started in the same year. The deadlift has become one of my favorite movements throughout my training despite some issues with it in the past. There was a period that I struggled to break past certain numbers on my deadlift and I had to attack it in as many ways as I could to make it a strength. On February 10th, 2009 I pulled 397# for a big PR, then 6 days later I broke past the 400# mark with a 417# lift. It was tough for me to make big progress and it took me that 2 year period (2007-2009) to get into the 400# club. Later that year though, I had a huge breakthrough at the 2009 CrossFit Games, I was able to PR in the deadlift ladder event and pull a 435# deadlift. In the next year of training I worked hard at making it a strength and got my 1 rep max up to 485# in April 2010. I’ve gone through many different training phases using different accessory lifts and programs that have brought me to where I am. The last few months have been huge for me in regards to my overall strength and my deadlift is no exception, below is a more recent video of a 10 rep deadlift at 465# and a 5 rep at 485#! In my development as a CrossFit athlete I have focused heavily on developing posterior chain strength and I think it has benefited my overall strength and capacity a ton.
Last month I had the great opportunity to compete with my friend and SoCal beast Kenneth Leverich at the Rebel Rising Partner Competition. I got the invite and jumped at the chance to benefit St. Jude Children’s Research Hospital while getting to throwdown with some top SoCal athletes! The competition was a great event for the community and a unique format with a single division for same sex or co-ed partners. Red Wolf CrossFit hosted the event, they wanted to showcase the athletes and affiliates who are competing with emphasis on “Quality” over “Quantity” and giving back to the community. I was humbled to be invited and the competition couldn’t have gone better! Kenny and I came out on top after the 3 events, it was a close finish with my friends Jon Pera/David Millar coming in second and Reid Worthington/Aaron Gardner rounding out the top 3. The workouts were challenging and the finishes were close, in the end Kenny and I pulled off a third, first, and second place finish. It was a great experience and hopping on top of that podium definitely fueled my fire for this upcoming competition season.
*Photo Credit: Rodridgo Ortiz, FUNning, Julianne McDorman*