This past Saturday I had the chance to bring CrossFit Defense to the Northwest (just outside of Seattle) at a great box, CrossFit Enumclaw. This was my first time coaching an athletes course solo and I was excited to deliver the experience from everything I have learned from Tony Blauer (creator of the S.P.E.A.R. System and CrossFit Defense). The CrossFit Defense course is such a great opportunity for the CrossFit community. Anyone who has found a home at any of the CrossFit affiliates worldwide understands what is so special about the kind of environment boxes provide. CrossFit gyms are filled with like minded individuals who are committed to becoming better, fitter, stronger people. CrossFit Defense teaches them to also be safer. Check out crossfitdefense.com where you can find more details on the course and find one to attend!
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.
MY PLAN TODAY
-Max Effort Bench Press
-Max Effort Back Squat
-Cycling with Doug Katona
“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.