Posts in the Category "Crossfit"

110HAM Radio Performance Nutrition With Jason Phillips

Just a few weeks back I got a personal message on my Facebook.

It was from a guy named Jason Phillips.img_76041232867594

At the time I didn’t know a ton about Jason, but as I did a little bit of research, turns out this guy is somewhat of a big deal.

When I connected with JP over the phone a bit more that’s when I said I had to get this guy onto the 110HAM Radio Show.

And so here we are now…

In this NEW Episode of 110HAM Radio You’ll discover:

  • If LOW CARB dieting is really the answer to getting leaner and performing better
  • If PALEO is actually hurting you or helping you
  • The low down on CARB BACKLOADING and if there’s any actual results to eating most of your carbs at night before you go to bed
  • “SHOW and GO” VS. Just “SHOW” Nutrition (Are there any differences between the two?)
  • Competition Day Eating and Nutrition Prep (this might be a shocker for many people)
  • Are Cals In VS. Cals Out that important??
  • If Intermittent Fasting is all the great or just a fluke?
  • Plus much more!

You’ll enjoy this one for sure!

Download The Mp3 Below:

Jason and I plan on doing some follow up episode on more NUTRITION topics. 

If you got questions, post them up below and we’ll cover them in our next one.


PS – For a completely DONE-FOR-YOU nutrition system for performance, check out the Lean. Mean. Strong. Simple Nutrition System

3 Tweaks To Keep Your Workout INTENSITY High

Now, I know the feeling…

Sometimes you look at a workout and the first thing you may think
is, “Sh*t, I can’t lift that much!”

OR maybe you think…

“Sh*t!  I can’t do (insert your “favorite” movement here)”

In that 2nd situation, usually we’re referring to muscle ups, pistol squats,
HSPU’s, Overhead Squats, Snatch’s, ect.

You know those certain movements I’m talking about 😉

It can be frustrating as hell, but the TRUTH is, that’s just how it is as
we’re all at different fitness levels for when it comes to our overall
strengths and weaknesses.

Some workouts will suit our needs while others will be way beyond

So to help you combat this, I’ve got some “tweaks” that can be made
in order for you to help MAXIMIZE things within your workouts.

In other words, I’m going to share with you some of the BEST ways you
can modify a workout to better suit your needs so that you can focus in
on going 110% H.A.M.


Since I had a LOT of people reply in after I sent out yesterday’s
challenge “Eve”, I’ll use that as an example of what you can do
with the different “tweaks” I’ve got for you.

And just in case you missed it, here’s the challenge “Eve”:

4 Rounds For Time Of:

4 x Box Jumps @ 36 inches
2 x Power Squat Clean @ 275 lbs
14 x Single Arm DB Power Snatch @ 100 lbs

(Yep, NOT easy)

Tweak #1 – “Mandatory Rest”

So, as you can see, the original design of “Eve” calls for you to crank
out the work listed “for time”.

This means you try to get it done as fast as possible, however when
most athletes go for this they typically burn themselves out within the
first few minutes or rounds from coming out too hard and aggressive.

This is good, but sometimes we need to control that intensity.Screen Shot 2013 09 05 at 7.32.03 AM Inside POWERstrength 2.0

One of the best ways to do this is to use what I like to call, “Mandatory Rest”.

The way you use it is simple: crank out a full round at your highest intensity then take a planned rest period at the end of the round.

Using “Eve” as an example, after you finish your last rep of DB Power Snatches, you’d then take a “Mandatory Rest” period.

You can use a ton of different time frames for this.

Typically I’ll go with a 1:1 work-to-rest ratio or even a 1:2 work-to-rest ratio for the rest period.

In other words, if we were using a 1:1 set up, if it took you a min
to complete the round, you’d then rest for a minute then repeat.

You could also go with a traditional 1-2 minute break in between
rounds as well.

Either way, what this allows you to do is go as hard as you can
during the actual round because you’ll have that small bit of rest
in between to help you recover a bit so you can go at your highest

Works really well.

Tweak #2 – “The Circuit Set Up”

Now, if you’re looking to add in even more rest, the circuit style
tweak is always a great way to do so.

What this tweak allows you to do is focus in on each of the different
movements within the challenge separately by having a set amount of
rest in between each one.

To show you how it would work best, let’s take “Eve” and tweak it
into a circuit set up…

4 Rounds Of:

4 x Box Jumps @ 36 inches
30 Second REST
2 x Power Squat Clean @ 275 lbs
30 Second REST
14 x Single Arm DB Power Snatch @ 100 lbs
30 Second REST

Pretty basic with this tweak as all you’re doing is adding in a short rest
period in between each of the movement.

This works extremely well for when you have movements that are
prescribed at super HEAVY loads in which you don’t want to regress
back on.

For example, if you know you can get the 275 lbs squat cleans, but
know they’ll be extremely tough for you, having that extra bit of
set rest between each movement will help you focus in on it a bit
more so you can keep technique tight and intensity high.

Another super effective method to use when need be.

Tweak #3 – Use “Classic Regression”

With tweak #3, all we’re simply doing here is regressing either the
movement progression, the prescribed load, or both.

This is always the “last resort” in terms of tweaking that I like
to make because the two tweaks I mentioned above will always push
you a bit harder in terms of forcing you to work at the prescribed
loads and movements listed.

But, when time calls for it, regressions just need to be made and
there’s certainly nothing wrong with this at all.

Because at the end of the day, while we always train 110% H.A.M.,
we always want to make sure we TRAIN 110% SMART as well 😉

Sometimes you’ve got to leave that ego at the door and do what
you gotta do so you can go at your maximum level of output without
putting yourself at risk of injury.

So, for this tweak it’s simple: if you gotta, lower the prescribed
load or lower the movements progression.

If it calls for it, do BOTH.

Using the example of “Eve” again, here’s how we could use this

4 Rounds For Time Of:

4 x Box Jumps @ 24 inches (lowered the height of box)
2 x Power Clean @ 185 lbs (lowered load and movement progression)
14 x Single Arm KB Russian Swing @ 60 lbs (lowered the load and the
movement progression)

Overall, you’re still doing the same challenge, just at lower

And again, just know there’s NEVER any shame in using this method
of tweak.

Just make sure you use this last tweak as you “last resort” tweak because
if you know you can get a prescribed load or do a prescribed movement, do

Even if you know your time for the challenge will suffer or you might finish
last, at least you’ll be getting yourself BETTER by pushing things outside of
your comfort zone.

Because when all is said and done, that’s the KEY to overall progress.

So, there’s 3 BIG Tweaks you can use for when times calls for it.

I know these will help you push things to the max.

Feel free to reply back and let me know what you think.

Here’s to always going 110% H.A.M.

PS – Get all the INTENSITY you need through this ONE system that delivers it all to you in the right ways, in just the right amounts.

Just be ready to put in the work…


NEW C2 Method Revealed

Ever since my days of playing pro indoor football and trying to get myself into the NFL have ended, my relentless pursuit to become a better athlete in every sense of the word has never stopped.

The outlet I’ve turned to since giving up competitive sports such as football for the last 4 years now has been competing within Crossfit.

Love it or hate it, Crossfit is now a sport of it’s own.

In other words, training or if you prefer to call it “working out” is an actual competitive sport.

One that you can now get yourself paid in for being good at 😉

While the money has no meaning to me (it would still be nice to WIN some competitions), I compete because it gives me the opportunity to push myself to the next level via performance – all through the thrill of competition.

Because noting feels better to reach new heights within your own abilities as an athlete.

To become stronger, more explosive, highly conditioned…

And of course, the aesthetic results you’re able to achieve when you start pushing your limits and abilities to higher levels is always nice 🙂

In any case, this is the exact reason why I continue to search and test for new and improved methods of training to achieve faster, accelerated results.

For the past 4 years or so I’ve been personally testing and tweaking something I like to call, “The C2 Method” of programming.

The results that this style of training has been able to produce has been nothing short of amazing.

Within this post, I want to share with you some NEW discoveries I’ve made within my C2 Method that has seriously taken things to a whole new level.

But, instead of trying to type it all out for you (it was a LONG weekend in Vegas), I’ve gone ahead and posted up part ONE of the video series for you below that digs into the juicy details of my NEW and IMPROVED “C2 Method”.

Part I

So, there’s the intro of what the C2 Method is.

Got questions?

Post them up below in the comments.

Stay tuned for Part II and III where I’ll dig into the deeper details of the C2 Method even more.


PS – UNLEASH the C2 Method = Take yourself to a whole NEW level of “badassness”

Screen Shot 2014-02-25 at 7.15.12 PMThe Unbreakable BADASS Blueprint 2.0