I know there are a good handful of people who read this blog that know me personally and are pretty up to date with my life. But, I also know there are a decent amount of readers who read for the enjoyment of it. So, today will be a little update on my life, training , nutrition, direction, approach and so on. A "me" post if you will.
The past couple months have been pretty intense with so much going on for me. I've brought on an emplyee, something that is long overdue with the amount of people I coach and stuff I do, but I could never justify because I work out of a garage and my desk is an antique sewing machine in the corner of a living room. I just don't feel like I run a business in the sense that most people would see it. But, with well over 50 regular clients coming in a week, Courage Bars, blogs, programming, social media, emails, my own workouts and, well, one other thing, it's been a crazy couple months.
So, officially, here is the "one other thing". I am moving back to California. I moved away from the San Francisco Bay area about a year and a half ago and have missed it ever since. Great things happen for me here in DC, I will never deny that at all. I love my clients, I really like the area, but I am a CA boy and with some things happening in my personal life, I have felt the call of the West too strongly now to ignore it. I will be "partnering" with CrossFit San Mateo, as in, I will be running Courage Performance out of their old facility which is right next door to their new facility. I will be programming for Courage Performance, CrossFit San Mateo, and for the advanced CrossFit athletes who will be training out of that location as well. I will also be starting a coaching/programming seminar that I hope to grow out there. Besides that, I will be spending most of my spare time doing what all you know me best for: exploring the great outdoors and having daily adventures in different areas of the wild. While I am sad to leave all the committed peoiple I have met here in DC, my firneds, and of course, my family; I am so eager to get back out to what I have called my true HOME ever since I first moved there almost 3 years ago. I am excited for what my future holds.
This move also brings a few new programs to Courage Performance. First off. we are working very hard on finding a joint location to share where Courage Performance programming and coaching can continue on in the DC area after I leave. Andrew Whitener, a client and friend of mine for over 7 years now will be taking on the East Coast branch of Courage Performance and I have all the trust in the world that he will do great things for the brand. We are working towards an agreement with a facility now and hopeful that the fall/winter will see an exciting expansion of Courage Performance.
Also, I personally will be committed to traveling back to the East Coast twice a year to run assessments, consultations, seminars and training with anyone who wants it. I will post these visits up WAY in advance so that people can sign up for them and get the work they need in with me. And, finally (and this one is pretty damn cool), I am working on a Travel Athletic Strength and Conditioning Camp for any age group for 1 and 2 week long camps in San Mateo, CA in early summer. There will be some serious detail on all this very, very soon, but the idea is that athletes can travel out to CA for a week or two, and get workouts, food, lodging and outings taken car of. Should be a blast!
Ok, on to my own training. What with all this crazy stuff going on, along with some pretty intense emotional crap I've been dealing with, I have let some things slide with my own training and nutrition. Because of serious lack of sleep, stress and whatnot, my gains have been pretty much non existent. So, I tried many different things to get back into the swing of it all. None of those attempts worked. So, it was back to square one for me! This past weekend was a total chill, do nothing but watch TV shows and prepare my program and nutrition program. I broke down all that has worked for me, and all that has NOT worked for me in the past couple years. I took the stuff that has not worked, and threw it out. And then wrote out all the stuff that has worked and began organizing it into a program. Here is what I came up with:
I will be eating very, very clean for the next month. I have tried all sorts of programs when it comes to eating and the one that has worked the best for me in terms of fat loss, strength gains and stress levels was when I timed my meals out and prepared my meals in advance. So, last night I was up late cooking chicken, eggs, sweet potatoes and broccoli for the week. And tonight I cooked up a whole slew of grass-fed ground beef and even more broccoli. I won't bore you all with more details of the plan, only that I'll be eating about every 3 or so hours from wake until sleep, and that everything I eat (besides whey protein) will be about as clean as I can possibly find. I will be consuming proper amounts of fats, tons of protein, TONS of veggies and the only complex carbs I'll have will be sweet potatoes once a day. And there you have it. I weighed in at 244.1 pounds tonight, and that is about the heaviest I have ever been in my life. My hope is to sit around the 220 mark because I feel as though I perform my best at that weight. I am pretty sure, knowing myself as I do, that I'll be at that weight in no time, and pretty damn easily actually. Seriously, all I have to do to stay healthy, strong, fit and so on is eat no sugar at all! Easier said than done for me it would seem.
On to my workouts. For about a year and half now I've been following The Outlaw Way pretty strictly. I am proud to say I was one of the original 20 or so exercisers following The Way. It has worked wonders for my CrossFitting abilities and I am very happy with Rudy Nielsens genius programming and generosity in offering it free to the world. That being said, the extent of my commitment to the program has run it's course for the time being and I am on to something new to see how I react. The program I am following now is my own, and one that I have been sold on completely by the incredible gains of all my athletes over the past three months. The strength numbers have literally shocked me and I want to test it on myself, in a CrossFit style. So, I have taken probably too much time and incorporated an Olympic template from Greg Everett at Catalyst Athletics, mixed in my own strength protocol, and am adopting some new theories I have come up with in terms of the best ways to build CrossFit, and general fitness gains. Simply put, I have simplified the program to becoming as proficient as possible in the Olympic lifts, becoming as strong as humanly possible on my strength program, and becoming as proficient as possible in all things body weight and speed. Metcons will be cut WAY back on, and I will condition using mostly sprint work. I will accessories my barbell work with the necessary focuses (tons of posterior chain, mobility, core strength and unilateral understanding) and of course, I'll mix in some fun outdoor play and plenty of goofing off with all the sports I love (baseball, basketball, football, frisbee, slacklining, climbing, etc.). I sure I could go into about a 10-page write-up on all this, but I'll just fill you all in over time. If there is a demand to understand my programming a bit more, I will post up the details of it soon. Let;'s just say that this strength progression I have created has been more astounding to me than any other program I have studied. I plan to do plenty more research on it, get hundreds of additional data points, and only then will I unleash this thing on the world! But I am not hiding anything, that much I can say.
As always, I have a ever-growing list of things to write about. And the cool thing is that this and next month are very quiet for me in terms of training clients. So, hopefully, I can get my head around all the stuff I am prepping for, and get to some more posts! Oh, one more thing, I'll be competing in Team SuperFit at the end of September and I am registered for The Mid Atlantic Hopper in early October as well (I finished 2nd last year). Primal Fitness is supposedly hosting their 3rd DC's Most Primal event in early September, and if they do, I will be competing in that (finished 2nd in the first two). So, plenty of events to fill my off season! And when I head back out West, I plan to get signed up for a couple powerlifting and Olympic meets as well. Should be an exciting end of the year!
Never Stop, GET FIT.
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