Thursday, May 29, 2014

5-29-14: Training + Coach Mike's Youtube Channel

5 Rounds:
1 Minute to do 10 backsquats (225#) + 5 Muscle ups
1 minute rest

later in the day...

2 Minutes MAX EFFORT Power Cleans 135#
-Rest 10 minutes
2 Minutes MAX EFFORT Air Squats

This will be the last blog update for the next week as I will be in Puerto Vallarta for vacation. Check out the workout I did this morning to complete my workout training before heading out of the country.


Please subscribe to my youtube channel after watching the video; Thanks. Also, I am in the process of helping Coach Mike Create a YouTube Channel. As of now we just have an intro video up with what the channel is going to be about. Here is his first video explaining his channel so go there and subscribe to his youtube channel so you can be informed whenever a new video is uploaded without having to search for his channel every single time you want to watch a video.

Please read this article on RAWFITNESSCOM.COM about supplements with stimulants.

Check out this Article from Juggernaut Trainings Systems website about CrossFit and Sport specificity training.

And I just wanted to leave you with this video: Why do you Compete?

Wednesday, May 28, 2014

5-28-14: RAW FITNESS 2 Minute Drill + Pistol Progression

"Every practice has a set of rules which governs it. Mastery occurs with the realization of these rules. Innovation occurs at the point of intelligent and creative rebellion against them. "

Everyone reading this should go to to sign up for a free profile and participate in the 2 minute drills that they have there. This is especially important for all of you competitors out there that want to get additional work in either before or after your prescribed workout for the day. There are only a couple more days to participate in this FREE Event. There are several 2-minute drills that anyone can do. There is an air squat challenge, power clean challenge, and bench press challenge.
Pick one of these or perform all 3 of these to help you get to that next level of fitness. There are different divisions so that there is something for everyone. I will be performing the air-squat challenge and power clean challenge tomorrow after my regular workout. If you want to join me be sure to create your profile so you can enter your scores at a chance to win $50 or other great prizes. There aren't too many entrants thus far so the chances to win stuff is great. Go to, create a profile, and give these 2 minute drills a go. Its a good way to get extra work and better your fitness. 

Alex and Patty wanted me to make a tank top design they they saw and liked on the internet. The one they saw cost $30+ to order. I was able to make one for much cheaper. So if you like this tank feel free to order and share it on the internet to help reach the goal of 50 tanks sold. Click here to order. 

These days there are many sources on the internet on how to learn new skills in gymnastics/functional movement. One of the best sources for basic gymnastics movements used in CrossFit workouts is Carl Paoli at Check out these videos below for some pistol progressions. If you cannot do a pistol correctly, start out by practicing the exercises in the videos starting with #1. Do not move on to the next video until you master the current video you are on. This is a great progression video series that you can work on at home to improve your skills.       Before you do that, Check out the CrossFit Fail Video posted below...I know some of you can relate to these fails. It's alright though, if you haven't failed yet, you haven't pushed hard enough.

Spend 30 Minutes on Stretching and MOBILITY (full body)

14 Minute EMOM
Every Minute do 2 Pc @225 + 5 Burpees + 14 double unders

2014 Memorial "Murph" Times

2012 "Murph" Times (2013 are on a previous blog post)

Tuesday, May 27, 2014

5-27-14: Tuesday Training

25 x 1 Cleans (light to moderate weight, 225#-275#, working on technique)

25 x 1 Clean and Jerk @135# working on Technique

For Time:
500m Row
50 Kb Swings (50#)
400m Row
40 Kb Swings
300m Row
30 Kb Swings
200m Row
20 Kb Swings
10 Kb Swings



The SoCal Regionals are officially in the books and my thoughts about it finally had time to clear up in my head. Bottom line is, the event has left me more motivated than ever before. The SoCal regionals have relit my motivation which I thought I had the whole time; to be able to reach that level and compete at that level by next year. My motivation is much more than it was after my first competition where I was completely exposed with many weaknesses I thought I didn't have. For those of you who have been around NOX since the beginning (2011) and went to the first NLI Competition back in Aug. 2011 know how far I have come since then. That specific competition exposed many of my weaknesses, and after it I immediately went back to NOX and worked on all of those weaknesses. That fire of motivation caused me to put in the work and come back and WIN the next NLI Event just 2 months after that first NLI Competition, where I placed 72nd out of 75. My motivation was so strong that nothing was going to stop me from working on and mastering those weaknesses. I look back and that was probably one of times where I was the most motivated in my athletic career, until this past weekend of course.  Fast forward to 2014 and the regionals motivated me even more than walking away from that first competition. I still have many weaknesses that I have to work on in order to make it to the 2015 Regionals and am willing to put in the work to accomplish that. A similar motivation that I had after walking away from my first competition back in 2011 has come again and I will not let it wane. This is what I have learned about competing in the past...If you ever think you are "ready" or working hard enough, then you are on the wrong mind set. Every time I felt this way I tended to feel over confident and then have it backfire when I step on the competition floor. Never "feel ready" because it will cause you to relax and take the intensity down a notch. I don't think I ever walked away from any of the 8+ competitions I've done happy with my overall performance. After every single competition I walked away with; "I need to work on this" or "I wasn't as good at ____ as I though". I will keep this in mind to push me harder when I thought I was already pushing hard enough. Done. 

Friday, May 23, 2014

5-23-14: SOCAL REGIONALS DAY 1 Photos

“You want to be able to walk 100 yards in the handstand without falling.” – Greg Glassman
 The max distance handstand walk was first introduced as an event in the 2011 CrossFit Games.  and has appeared in the Games in 2 of the last 3 years.