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I co-own The Training Box and CrossFit

Estero. My passion is helping others eat
better, cook better, and live better through
food and fitness.
Contact Me for Anything:
Intelligent Fitness: Training, Weightlifting, Fat Burning, Fitness,
Paleo, Fasting, Health: Eating a clean paleo diet, proper meal
frequency through intermittent fasting (IF), improving your
performance and health through food, eating gluten-free
Cooking like a badass: Improve every aspect of your life by
learning to prepare yummy food for yourself and family. These
skills will last you a lifetime.
1. Gear up. Get oly shoes, some inov-8s or nano's, a speed rope, some wrist wraps, and
some good workout clothes
2. Lift heavy weights regularly. Don't just stay in comfortable 70% zones. Push your
limit. . .which leads perfectly to the next tip. .
3. Use a spotter and FAIL. If you aren't missing reps you aren't training hard enough.
4. Work mobility ALOT. Before, After, During
5. Take your training seriously. Always strive to become better
6. Don't take your training too seriously. Give yourself a break
7. Train with others. It's just better
8. Show up no matter what. If you aren't in the mood here's what you do. .walk to your
car and drive to the Box. Figure the rest out later.
9. Try to fast before you train. Eating before, during, or after is bulshit hype. When you
switch your metabolism over to training without food you will PR more often and
feel awesome. You will want to send me a thank you card. You're welcome.
10. Don't throw your barbell or any other equipment. It's just douchey.
11. Warm-up ALOT. Make sure you focus your warm-ups and always practice proper
dynamic warm-ups before you train. Not only will this help your results it will
prevent injury.
12. Motivate other athletes. To receive you first must give.
13. Practice handstands often. You have to get upside down if you ever want to
improve them.
14. For the ladies: have someone spot your ankles as you perform strict pull-ups
(push off the spotters hands to assist reps and go for failure). This is the best way to
develop the dead hang pull-up I have found.
15. Don't cherry pick your WOD's or days. Come on those days that make you want to
hide. That is a sign you should be coming those days.
16. Train your weaknesses. Really try to destroy them. .this is the only real way you
get better in my professional opinion.
17. Utilize your coach's before and after class. They love to talk training and food and
lifestyle so asking them questions and then shut up and listen. You will learn a LOT.
18. Ask other CrossFitter's for tips and tricks. We are all on different paths in this
journey and have learned different things along the way. You never know who you
can learn from.
19. Buy a jump rope and size it for you. Then never leave it at the gym.
20. Practice double-unders every day
21. Do a few strict pull-ups every day
22. Do a few one-arm push-ups every day
23. Meditate 5 minutes every day. This can improve your entire life (and CrossFit)
24. Practice your Olympic weightlifting every day with a dowel and empty barbell.
The gains you will make doing this are insane.
25. If there is an exercise you are not good at perform 3 sets of 10 as part of your
warm-up every day.
26. Work on heavy, light, and moderate weight squats every week. Doing lots of reps
will produce big gains for male and females. Squats are king.
How to be a better CrossFitter
27. Practice jumping in all modalities. Over, under, on top of, sideways, backwards, long,
short, high.
28. Make sure you have a very good rack position. The barbell should be completely
supported by your shoulders and not your hands.
29. Train planks often. And I really mean train them. The results from these come 30
seconds after your arms start shaking. You need some mental toughness for these.
30. Learn to bounce out of the bottom of a squat. For those that have tight hips this can
be difficult and that is why you should practice often with a dowel and barbell.
31. Do pistols at least once a week (more the better).
32. Make sure to hit all the major lifts at least once a week. Squat, Deadlift, Press, Bench,
Snatch, Clean, Jerk
33. Have a recovery plan: hot/cold water, massage, foam rolling, nutrition, ice, Epsom salt
34. Get your family involved. Who cares if you annoy them. They are your family and you
don't want to bury them in the ground. If you really love your family you should give a
shit if they are killing themselves with shitty food and bad lifestyle habits. Start working
on them NOW.
35. Do shoulder dislocates with a dowel every workout. Don't force it though.
36. Turn the wrists out at the bottom of the muscle-up. This will ensure you reach full
extension of the elbows, lats, and shoulders.
37. Do lots strict dips and negative holds on the rings.
38. Incorporate strongman work into your program. Sled work and the prowler can do
amazing things. Walk with a sled attached to the hips as recommended by Louie
39. Practice heavy farmer carries.
40. Throw things. We've been throwing spears and javelins for thousands of years.
41. Wake up to 20 push-ups every morning.
42. Do 30 air squats and 20 push-ups after every meal. No really. .this is a awesome
recommendation from Tim Ferris in the The 4-Hour Body and I use it all the time. It's
even better after big meals.
43. Walk after every meal. This improves digestion, prevents fat gain, and makes you feel
less bloated and lethargic.
44. Do travel or home WOD's if you can't make it to the gym. This helps and a travel
WOD card.
45. Practice l-sits often. Same with frog stands. These basic gymnastic skills are easy
low-stress movements that can help you
become fitter.
46. Listen to your coaches! They see what you don't see and they know CrossFit.
47. Work on your lifestyle and nutrition. Here are some resources: Cooking Guide, The
Paleo Diet, MarksDailyApple
48. Take REST days. I know it's an insane concept but you CAN'T train every day. CrossFit
is very demanding and if you want to live a long life you better realize that your body
needs a balance.
49. Take a REST week every couple months. This has done wonders for tons of my
50. The best thing you can do when training CrossFit is LISTEN TO YOUR BODY. Learn
when you push past your red-line and when you need to back off. Learn when you need
to rest and when you can still train. Learn what your body responds to and what it
doesn't. Then you can develop a plan that works for you. Everyone is different and has
different capacities, never forget this.
How to be a better CrossFitter
Perform 3 - 4 Workouts per week + a clean diet + 8 hours of sleep =
Change Your Life!
1) Choose workout 2) 5 minute warm-up
3) Practice each movement 4) Set timer 5) 3..2..1...GO!
20 Rounds for time of 10X 50m Sprint
For time For time
As many rounds
as possible in 15 minutes
50 Burpees for time
Air Squats
Max Time
Plank Hold
Per Leg
Chest to Ground
Jump and Clap
30 sec
Garlic-Herb Vinaigrette
• 1/2 cup raw apple cider vinegar
• 1-2 tbsp Dijon mustard
• 3 garlic cloves, minced
• Generous pinch of sea salt and black pepper
• 2 tbsp fresh herbs or 2 tsp dried herbs
• 1 1/2 cups extra virgin olive oil
Tiziki sauce
In a food processor process all ingredients -
Transfer to a separate dish, cover and refriger-
ate for at least one hour for best flavor.
Combine all ingredients except olive oil in a jar.
Stir well with a fork.
Add olive oil, cover tightly, and shake well until
Simple Tomato Sauce
• Tbsp olive oil
• 2 cloves garlic mined or crushed
• 1 onion minced
• 1 lb canned whole peeled tomatoes, pureed
• 2-3 bay leaves
• 1 tsp salt – ½ tsp ground pepper
• 1 tsp minced fresh thyme
Sautee garlic and onion in olive oil over
med-heat till fragrant 2 minutes - Add other
ingredients and mix - Bring to boil - Reduce
heat and simmer on low 20-30 minutes.
Tomato Red wine sauce
• 1 med onion chopped
• ½ cup olive oil
• 2 garlic cloves
• 1 cup dry red wine
• 2 28x ounce can tomato puree
• salt/pepper
• 10 fresh basil leaves
Cook onion in oil over med heat in med skillet -
Stir occasionally until tender not browned 10
minutes - Stir in garlic and cook 2 minutes - Add
wine and bring to simmer - Pour mixture into
slow cooker - Add tomato puree and salt/pepper
- Cover and cook on high for 2 hours or low for 4
hours until sauce is thick - Before serving tear
basil leaves and stir into sauce.
• 2 (8 ounce) containers plain yogurt
• 2 cucumbers - peeled, seeded and diced
• 2 tablespoons olive oil
• 1/2 lemon, juiced
• salt and pepper to taste
• 1 tablespoon chopped fresh dill
• 3 cloves garlic, peeled
Classic French Vinaigrette
• small shallot, finely diced
• teaspoons Dijon mustard
• tablespoons red wine vinegar
• ½ cup extra-virgin olive oil
• Kosher salt and freshly ground black pepper
• tablespoon chopped fresh herb (parsley, tarragon,
or chives) (optional)
Combine shallot, mustard, and vinegar. While
constantly whisking, add oil in slowly until the
vinaigrette emulsifies. Once all the oil has been
added and the vinaigrette has emulsified,
season with salt and pepper and herbs.
4-5 water to 1 ratio water
Medium Roast beans
1. Grind coffee beans fine
2. Combine room-temp filtered water and coffee
into large French press.
3. After 10 minutes must stir all together - Only
time to stir
4. Cover - let sit room temp for 24 hours
5. Press grinds with French press
6. Filter with coffee filter
7. Filter one to one ratio with water Pour over
8. Stir in pinch of kosher salt
Make 2nd presss: Same grounds - half amount of
water - let sit 30 hours. 1-1 ratio of water/cream
to coffee
Quick BBQ sauce

• Keep the oil to vinegar ratio at about 3:1
• If you want a smooth consistency you must
use an emulsifier: Dijon mustard or egg yolks
• Add lots of flavors like onion, garlic, spices,
herbs, and honey.
• For simplicity use pint-sized jars for easy
pouring: shake, and serve salad dressing.
Balsamic vinegar
Whisk together
Slowly add 3/4 cup olive oil
• 1/4 cup balsamic
• Tbsp Dijon
• Pinch sugar
• Coarse salt and pepper
Honey Mustard
• 5 TBSP Honey
• 3 TBSP Dijon mustard
• 2 TBSP rice wine vinegar
Combine all ingredients in a bowl and whisk
Homemade ketchup
• 1 tablespoon tomato paste
• 1/2 teaspoon kosher salt
• 1/2 teaspoon ground mustard
• 1/8 teaspoon ground cloves
• 1/8 teaspoon allspice
• 1/8 teaspoon cayenne pepper
Quick BBQ sauce
• 1/3 cup honey,
• 1/2 cup ketchup,
• 1/4 cup butter,
• 1 tbsp apple cider vinegar,
• 2 tsp Dijon mustard,
• 2 tbsp brown sugar,
• 1 tbsp soy sauce,
• 1 mashed garlic clove, and
• 1 tsp chili powder.
Simmer on the stove for about 5 minutes.
Heat the oil in a medium saucepan over medium
Add the onion and sauté until just beginning to
brown, about 8 minutes stirring.
Add minced garlic and cook an additional 30
Pickled red onion recipe:
• 1/2 cup apple cider - 1 tbsp sugar
• 1.5 tsp kosher - 1 red onion thinly sliced
Whisk 3 ingredients and 1 cup water into
bowl until dissolved. Place onion in jar - Pour
mixture over - Let sit room temp 1 hour
Simple Syrup
• 500 grams sugar
• 500 milliliters water
Bring sugar and water to boil in heavy saucepan,
stir to dissolve. Let cool at room temp. Store in
Quesco Fresco
• 16 cups - 1-gallon whole milk
• 2 tbsp kosher salt
• ½ cup white vinegar
In Dutch oven or stockpot combine milk and
salt. Heat over med-hi heat to 190F Stirring
frequently. Remove from heat.
Gradually add vinegar stirring. Let stand for 5
minutes. Stir gently should be some curds
Layer colander with double layer of cheese-
cloth. Strain mixture.
Allow to drain for 20 minutes to remove whey.
Cover with plastic wrap and cool in fridge for
at 30 minutes.
Pico De Gallo
• 1/2 Med white onion, diced
• 2 cups diced tomato
• 1/4 cup chopped fresh cilantro
• 1 tbsp minced jalapeno
• Kosher
Place 1 cup cold water and 2 ice cubes in
medium bowl - Add onion - Stir Then drain.
Transfer to medium bowl. Add rest of ingredi-
ents. Season with salt
Crème Friache
• 1 cup whipping cream
• 2 tablespoons buttermilk
Combine 1 cup whipping cream and 2 table-
spoons buttermilk in a glass container. Cover
and let stand at room temperature (about 70°F)
for 8 to 24 hours, or until very thick. Stir well –
cover and refrigerate for up to 10 days.
Enchilada Sauce
• 1/4 cup vegetable or canola oil
• 2 Tablespoons GF-Free Flour
• 2 Tablespoons chili powder
• 1 (8 ounce) can tomato sauce
• 1 1/2 cups chicken broth
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion salt
• 1/4 teaspoon salt
1. Heat oil med heat. Whisk in flour and chili
powder until lightly browned. Add ingredients.
Stir about 10 minutes

Misc Tips
• Pre-salting - 1 hour before cooking a steak or
lean cut of meat rest on rack.
• Keeping roots in a vertical position allows the
organism to save energy and remain fresh for a
longer time. This shelf gives a place for them to
stand easily, using sand. At the same time, sand
helps to keep the proper humidity
• Store apples with potatoes
• Asian fish sauce is great for umami. Add half
teaspoon in a soup pot. Add dash to dressing
• Most tomato sauces make good soups. Dilute
with broth or enrich with cream. Puree them or
leave chunky.
• Finish SOUPS with a squeeze of fresh lemon or a
• A spoonful of yogurt or sour cream can save a
dull dish
• Gremolata seasoning for SOUPS - Gremolata -
process shredded zest of 1 lemon, 1/2 packed flat
leaf parsley leaves and 3-4 large garlic cloves.
Moisten wit OO and season salt/pepper.
• CELERY leaves - Toss handful in mixed greens,
stir into soup before serving, use as herb in place
of parsley, chop and mix into salsa
• Never let cream boil or covered
• Don’t Boil food, Simmering and poaching do
• Don’t ad all thickening or thinning ingredient at
once. Add slowly and watch as it builds
• Counterpointing - Use salt to subdue bitter and
sour and bring out sweet. - Use sweet cool or
creamy to counterpoint spicy - add crunch to
balance creamy - tart to balance smoky - acidic
foods to counter fatty dishes
Tomatoes with sea salt
and chives

• Thickly slice 2 pounds heirloom tomatoes
• Drizzle with olive oil
• Sprinkle with sea salt and ½ bunch of
chopped fresh chives
Wild Mushroom sauce
• 4 tbsp butter
• 4 tbsp minced shallots
• 1 ounce dried mushrooms soaked in red wine
for 20 minutes then chopped
• 1 -1/2 cups red wine
• 3 ounces demi glace gold diced
• ½ cup heavy cream
Melt butter in saucepan MED heat - Add shal-
lots and sauté until translucent 2 minutes -
Add chopped mushrooms and cook 3 minutes -
Add red wine to pan bring to boil and cook
until reduced to ½ cup -
Add demi glace gold and whisk - Return mush-
rooms to pan add heavy cream and summer
2-3 mines to reduce slightly - Season with
Caramelized Onions

• Heat 2 tablespoons unsalted butter with 2
tablespoons olive oil in a large pan over medium
heat Add 2 onions cut into ½-inch-thick slices
• Sprinkle with salt and pepper
• Cook slowly until well caramelized, 15 to 20
Lemon vinaigrette
Quick BBQ sauce

• 1/4 cup lemon juice
• 1/4 cup canola oil
• 1/4 cup olive oil
• 2 green onions, finely chopped
• 1 tablespoon minced fresh parsley
• 1-1/2 teaspoons sugar
• 1/2 teaspoon ground mustard
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
In a jar with a tight-fitting lid - shake well.