Here are some words of wisdom from one of my favorite CrossFit gym owners/coach/CrossFit Games Masters competitors from California. I met him in 2008 at my level 1 cert and have been following his blog ever since. 


GET STRONGER!!! Take your weight training seriously. Record your numbers. Stick to the strength program. Always try to improve. Push yourself. Be scared of the weight, then overcome your fear. I am not kidding you when I tell you EVERYTHING you do in life will be easier when you are stronger.

EAT FOOD. Eat real food. Balance your meals with meat (protein), veggies, good fats, and good carbs. Stop eating junk. I can’t begin to explain to you how much better I feel since I started balancing my food better. I train better. I sleep better.  I feel great! Also, you can eat all the protein bars and protein shakes you want, but nothing is as good as a meal of real food. If your diet consists of mostly carbs and “replacement” proteins, sorry, but you are fucked. Your weight will never be optimal, and you will never reach your full potential. The simple nutrition recipe that you can follow is “Eat meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” It works.

DON’T CHERRY PICK. If you started at CrossFit of Freemont and decided you want to train two or three days a week, THAT’S COOL! So let’s say you decided on Monday, Wednesday, and Friday. Wednesday’s workout intimidates you so you decide you will do Thursday instead of Wednesday. OH SHIT….Thursday is worst than Wednesday! You then take Thursday off too. If this is the way you plan your training for a week, let me do you a financial favor. Send us a 30 day notice that you want to quit. We don’t want you to waste your money. WE WANT TO SEE YOU ALL SUCCEED!!! Cherry picking is the road to never achieving anything. If you plan on working out on any particular day, do not make the workout change your decision.

So there it is. GET STRONGER. EAT REAL FOOD IN BALANCED MEALS. DON’T CHERRY PICK. A recipe for being awesome in the gym and in life.


4 x 1 power snatch + 2 overhead squats

4 x  1 power snatch + 2 overhead squats  (add 5 – 20 #)

Take time to work on your form and technique. If you want to treat this as a skill, then do so and don’t worry so much about the weight,

CrossFit WOD:

amrap 15 min:

9 hspu

12 T2B

15 box jumps 24″/20″