I can’t believe it’s already time for the 2015 CrossFit Games Open!

I also can’t believe that it’s been almost a year since I have been actively posting on this blog. Well, what better time to bring it back than the most largely participated-in athletic contest in the WORLD! (I have no idea if that’s true, by the way)

Workout 15.1 is actually two workouts. Woah, that’s never happened before. Here’s what we’re dealing with for this week’s fun:


I was able to get after this one last night, and my advice is actually pretty simple. For me, the hardest part of Workout 15.1 is the toes-to-bar. I started with sets of 5, and wasn’t even able to hold that throughout the entire 9 minutes. My suggestion is to take them in sets that you know you can maintain throughout each round. If that means sets of 5 for the first two rounds, then down to sets of 4, and so on, go for it. Once your grip goes, it could very well be gone. Therefore, burning out in the first 4 minutes of the WOD will lead to a very slow and frustrating final 5. Remember, once you get off of the toes-to-bar, you need to hold onto the bar for deadlifts AND snatches (or potentially clean and jerks for the Scaled division). When that little 9 minute adventure is over, you then need to pick up a heavy barbell. Destroying your grip early on is a lose-lose scenario for me. Instead, I suggest smaller quick sets with very short rest between them.

As for the deadlifts, I feel these are meant to be the easiest part of the workout. I used an alternating grip and got through them all unbroken. If your grip and lower back can take it (which I think they should be able to), I’d go unbroken on all rounds here. Lastly, the snatches. If you can handle 115/75lbs, try your best to get through them unbroken. The time it takes to let the bar settle inbetween “single” attempts is significantly slower than trying to get through them with “touch-and-go” speed. At a moderate to light weight, only having to do 5 reps at a time is a gift! Had there been even 10 reps in a row, I think this would be a totally different workout.

Once the 9 minute AMRAP is done, athletes are to go right into their 6 minute 15.1a, in which a 1 rep max Clean and Jerk should be established. This one can get dirty! My advice here… give yourself 3 attempts.

Resting a little longer than you feel is necessary before your first attempt is probably not a bad idea. Let your forearms and grip recover just a little. Then, I would approach the Clean and Jerk in a way the Olympic Weightlifters might approach a meet:
1st Attempt- I weight that is challenging, but you feel you could hit successfully 99% of the time. For me, that weight would be around 75% of my 1RM (conservative for a meet, but hitting this tired would not be a “gimme” for me)

2nd Attempt- Based on how the first attempt felt, I would gauge my second attempt. Personally, pushing up towards 85% of my 1RM was a good idea.

3rd Attempt- I would suggest waiting until around 1 minute remains in this workout to try your final attempt. That way, worst case scenario, if you miss… you’ll still have some time to compose yourself and give it one more attempt before the buzzer! For me, getting close to 90% of my 1RM is considered a big success for a relatively experienced lifter.

For newer athletes, establishing a true one-rep max may not be something you’re completely comfortable. That said, as long as you can perform the Clean and Jerk safely, be prepared with weights to potentially PR your lift! It’s counterintuitive for many of us to imagine being able to PR when we’re tired, but I’ll tell you what… it happens!!

Alright, folks. It’s time to get out there and have some fun! As always, I would love to hear your own thoughts before and after the workout, and please tell me how you do. Any other questions, let me know!


#TheOpenIsUponUs. Now go crush this first workout!

Moment of Awesomeness: 7/2/14

Posted: July 2, 2014 in CrossFit

I love motivational videos, and watching people doing awesome things.
So…. I’ll just leave this over here….


Made this video mostly for my little brother, as we’re working together to be better about meal planning in advance.

Here’s what I was able to cook up with a $128 tab at “Whole Paycheck”.

What do you think of this video, guys?

Moment of Awesomeness: 4/7/14

Posted: April 7, 2014 in CrossFit

It’s Monday, and it’s time to share a feel-good moment with the world.

In this video (that circulated around the Facebooks last week), a server named Chelsea is surprised by her coworkers and friends with some pretty awesome gifts.

I’ve never “Pranked it Forward”, but this would be awesome to do for someone!

Next, my buddy Rj Smith IV sent me this video to share with you guys. I’ve seen this video before (heck, maybe even shared it under a different name before), but any compilations like this get me all fired up. As some of the these videos say in their title… “People are awesome!”


Here are my initial thoughts on workout 14.1, which is a repeat of the first ever Open workout, 11.1.


What do you think of my advice? Let’s talk.

One of my friends owns the CrossFit gym, Glenwood Springs CrossFit. This post he made yesterday really rang true to me as an athlete, and a coach, and I wanted to share it with you guys.

The post is called “The Self-Fulfilling Prophecy“, and discusses a concept that I LOVE to preach often. Frequently, as a coach, we’ll hear athletes say negative things. Believing in yourself and being positive is so important, and we should all practice more of it!

I have a few “canned responses” that a lot of people know I say… and I’m sure they love hearing it every time. Here’s two examples:


Athlete- “I can’t do that!”

Me- “Not with that attitude, you can’t!”


Athlete- “I HATE burpees!”
Me- “What was that?”
Athlete- (usually after an eye roll and sigh of frustration) “I mean, I’m excited to have the opportunity to improve my burpees.”


(image courtesy of crushable.com)

The point of the post is this, as humans, we have the ability to CHOOSE how we approach, and react to, what life gives us. If you remember this little guy in the video below, he probably has the greatest attitude of any person ever. Imagine if we ALL approached every situation with this attitude. We’d be unstoppable!

So, read the article, figure out if you’re one of those people who walks into the gym (or any other place in life, for that matter) with a negative attitude like Debbie Downer…


and if you are…… STOP BEING THAT PERSON.

My challenge to you is to take ONE DAY next week, and approach absolutely everything that life gives you with a positive attitude. One day.

Try it, and let me know how it goes. My prediction, you, and everyone around you will be happier. And who doesn’t want that!?

(Author’s note: In the interest of full discolure, as an athlete, I’m working on this very concept, myself. But I’m getting better!)

Happy Thursday!

The post again: The Self-Fulfilling Prophecy

Well, we tried, guys. Thanks for coming out!

Yes, I am one of those CrossFit athletes who has had a serious mancrush on Dmitry Klokov for some time. However, a 418lb. (190kg) THRUSTER!?!
Get out of town.


It finally happened, everyone! CrossFit HQ has made a change to the rules that states if and when an individual qualifies for Regionals and goes as an individual, their point totals will be REMOVED from their gym’s team total, and the team will be reranked accordingly.

Here is the official post from the CF Games site:

“Athletes who accept the invitation to compete as Individuals at their Regional will have their contributing Open scores removed from their respective Teams. The Team Leaderboard will then be re-sorted and the top 30 teams will be invited to compete at their respective Regional competition.”

This addresses an issue that many CrossFit athletes felt was unfair in the past. Example, sorry to use Froning as the example, but it’s the easiest way for most of us to understand!

If he qualifies #1 in the world, that would obviously give his gym a HUGE boost in the TEAM rankings as well. If he chooses to go individual, his point totals would NOT have been removed from his gym’s Team ranking…. until now! Now, once the athlete declares that they would like to go individual, their points would then be reevaluated MINUS the totals earned from Froning.

My opinion: That is much more fair, and will open the door to several more of those “bubble” teams who missed qualifying their gym by only a few spots.

Important additional details to note (also from the CF Games article):
“Those athletes who choose to compete individually at Regionals will not be barred from returning to their team for the Games (if the do not qualify as individuals). Additionally, team competitors who sit out of the Regional to recover from injury, etc., may compete on their team at the Games.”

All in all, I say GREAT JOB, HQ! Moving in the right direction to try and make this selection and qualifying process even more fair.


Love and Support to Kevin Ogar

Posted: January 13, 2014 in CrossFit, Training

One of my CrossFit friends, Kevin Ogar, suffered a very serious spinal injury yesterday where he separated his T-11 and T-12 vertebrae and severed his spinal chord. As of last night/this morning, he had no voluntary movement of his body below his belly button.

The CrossFit Community across the globe has stepped in to help raise funds for Kevin (who is uninsured) and the mounting medical costs he and his family will be incurring as he undergoes treatment, and begins the recovery process.

I ask that you please share this message with as many people as you can, and ask that they donate anything they can ($1, $5, $10, anything) to help.

As of the time of this post, the current fund-raising page has raised over $60,000 (through the support of over 920 people) in less than 24 hours. The CrossFit Community is incredible, and I am so proud to be a part of it alongside you guys.

Kevin, you have the support of the world, and we are all praying for you, buddy.

Here’s where you can go for now to donate anything possible to help Kevin and his family cover the mounting medical costs for Kevin’s recovery.



Kevin’s impact on me, personally, is more profound than most people know. He was the friend who reached out to the owner of the gym where he worked, and convinced her to give me (a recently certified CrossFit Coach, chomping at the bit to find a place to work) a chance at pursuing this new hobby of mine. Now, 4 years later, coaching CrossFit is my full-time job, my passion, and I owe a huge part of that to Kevin. Thank you, friend. Now let’s get you healed!

(The picture below is me and Kevin back in March of 2010. It was the first day of my first-ever CrossFit Competition, the Southwest Sectionals event.)

Me and Kevin back in March, 2010. My first day, of my first CrossFit Competition.

Me and Kevin, March, 2010

My family is from Brazil, so soccer was my first love as a sport. I remember going to visit family growing up, and being floored at how good one of my cousins was at “juggling” a soccer ball.

After today, I’ve seen the most impressive footwork to date with a soccer ball. Check out Séan Garnier just doing WORK.

So cool.

p.s.- You don’t have to like soccer to enjoy this video. Just awesomeness.