Hierarchy of Training

Ive been fortunate enough to see the growth of this sport over the last 10 years. I have been around some of the best minds and have always just lingered in the shadows soaking as much knowledge as possible. I made my way down to the Bay Area in 2008 because I saw a video of CrossFit OneWorld and made it a goal to learn from the best. As it happens, I became friends with Freddy Camacho and Chyna Cho and was able to witness the growth of their careers in time. I learned a lot those early years and also have been able to use my passion in physiology and years spent in the Marine Corps around some of the greatest leaders such as General Dunford and General Renforth that has sculpted me as a coach. In 2011, I met Margaux and we began a journey together as coach/athlete that would see her qualify to 4 CrossFit Game appearances out of 5 attempts.  While I always thought I had a unique way of looking at games preparation, I never really knew if I had a product or was coaching an outlier. As I now look at it, it may be a bit of both.

In this time I have had other athletes attempt what Margaux was aiming for and it turned out I still needed time to refine what I was offering. I never charged people because I value the internship approach and I learned a lot understanding different personalities. For the most part, I have seen my philosophy and approach in coaching change, and I always gave everything I could to establishing one of the best products out there.

Primarily, I learned that I can not as a coach want it more than the athlete and there is a parallel coaches and athletes have that are seen in relationships. Athletes and coaches will both display red flags when doing this for the wrong reasons. This sport does not really favor a specific physical trait, but instead pays homage to those who believe in hard work. In our early years, Margaux and I were ridiculed for our training philosophies, ignoring what some thought was overtraining (this era was huge on recovery and rest often quoting the stress theory), and we broke through a fad that believed carbs were somehow evil. We used running and tracks before running and tracks were cool because we realized running was an essential component in recovery. We counted reps and built more each week, because I valued adaptation to volume and economy in training. We kept our head down and tried our best to ignore the critics and a lot of the time we doubted ourselves and what we were doing, but each year Margaux got better.


Yesterday our friend Meg Reardon, accomplished what few people thought was possible. A year ago she reached out to us and was adamant she wanted to get to the CrossFit Games, and I was adamant of her knowing the life she was getting into. After not qualifying to regionals the year before, I told her how much I believed this idea was a possibility, but it would require a very huge sacrifice. The podium got a yearly installment of sacrifice, and yesterday in Atlanta, the podium awarded her with one of the greatest feelings few will ever feel.


There is no magic pill to get to the games, and while I want to say a program will not make the athlete, I have learned this is also not true because the program has to have substance an understanding of how to improve the weaknesses while not ignoring the strengths of the individual, and a love for the sport it participates in. We believe in the process above all else, and value the psychology of the sport, and if there is anything that makes me smile, it is when we hear how disciplined and composed Margaux is throughout each event. Then this year, our Meg sitting in 6th place heading into the final event, she was thrust into the spotlight, she handled it with class, discipline, and executed the plan flawlessly wining her event and punching a ticket to Carson. 

The following is what we feel is important to get to the Games in 2017, no coach or program is identical, and I understand there are plenty ways to skin a cat, this is how we do things, if you don’t agree, we won’t be able to help you, but if you do, I am now open and available to coach others. Click Here


Our Hierarchy of Training



The most critical component of the athlete begins with their ability not only to train daily, but to know and not show why they are training daily. There is no glamor in the beginning, and no one is calling you for interviews or sponsorship deals. All the athlete has is the love of the sport and this love will get tested quickly when you have them doing endless amount of reps at things they are below average at. The athlete needs to trust the coach, and allow the philosophy and plan to guide them. Patience will be essential because this process is not something that happens overnight and there are few rewards if any until the podium gives permission to stand upon it.


Our mantra


Accountability to this goal is essential, excuses are wasted time

Preparation and Execution of this goal is a daily ritual

Review of the Work provides constant revision


Enjoying the Process



42% Carbohydrates primarily complex

30% protein

28% fats


At 20 cal per desired pound of weight.

No obsession, just get as close as that as you can, if you are training 6-8 hours a day you need the tools to recover, and this is the best approach to do it.


Mobility and Prehab

A lot of weaknesses are a direct result of imbalances in the body and poor mobility. You can not avoid this, and is something can be performed every day anywhere.


Anaerobic and Aerobic Capacity

He who is fittest is fittest through each metabolic pathway. These are the rules of the sport, and they will test these domains in the open, regionals and at the Games. It doesn’t matter how strong you are if you can’t get to the fight, in other words, you are useless in the infantry, this is also true in our sport. Not a debate, this is my philosophy, if you want to lift there are disciplines that will allow you to focus on lifting.



Name one event in the Open that does not test gymnastics, and as you climb the competitive arena the standards are raised. There should be a great deal of attention on being more gymnasty.



A well rounded athlete is able to lift beyond their anthropometric weaknesses, in other words shorties need to deadlift and lankies need to squat and press. The sport doesn’t care about your excuses, everyone has them.


One lift in the open

One lift in regionals

And two in the games does not require our attention everyday.


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