New 70’s Big Seminar

The next 70’s Big Seminar is scheduled for January 5th and 6th, 2013 at CrossFit Annandale near Washington DC (here is the information/purchase page) and consists of the Lifting Seminar on Saturday and the new Mobility and Programming Seminar on Sunday. This seminar weekend is significant for a few reasons.

1. I’m polishing and adding new material, particularly the mobility stuff. Day #2 now includes a Mobility portion prior to the lectures. Day 1 consists of attendees getting coached in lifting and Day 2 consists of a ‘mobility workshop’ in the morning and ‘how to program’ lectures for the rest of the day. Saturday’s lifting portion will provide the same coaching, but will have focused points of emphasis in a way that lets the attendee take them home to implement in coaching or training  The mobility portion will feature material that I haven’t ever taught on the site or in seminars. The programming lectures are being reworked and improved (I constantly work on the material with each seminar I do, but this is an overhaul to present it differently).

2. This is the last seminar I’ll be doing for a while. This means that east coast folks on the fence about attending should make a point of getting a spot.

3. The seminar will be filmed. I don’t think this changes the experience for the attendee; if anything it elevates the level in which information is presented and taught (I’m already working on the material).

This seminar will be the best one I’ve ever done, so I hope you can make it. We always have a fine meal on Saturday evening (location undecided, but it’s been all you can eat Korean BBQ in the past) and CF Annandale has increased in size since the last seminar. If you have attended a seminar in the past, you’re eligible for a discount assuming you purchase both days (just shoot me an e-mail with “SEMINAR” in the subject).

Busy Post

There is a 70’s Big Workshop in Alpharetta, GA this Saturday (near Atlanta), and you can still sign up by going here. The price is $85 and we will start at 10:00 AM. E-mail me if you have any questions.

The Super Total is this month’s challenge. Some of you dudes were being a pain in the ass about stuff not being heavy enough in the challenges, so now is your chance to do a challenging lifting day. The details for the Super Total are here.

Since I haven’t been talking about it, I’ll extend the 70’s Big Face Picture Challenge until Labor Day weekend. To learn how to make the face, go here, and go here for info on the picture submission contest (including where to send the picture). Winners will receive posters from

Jacob is pretty good at it


Also, you can receive a 10% discount on any order over $25 at by using the code “70BG” when you check out. There are some sweet posters and cool shirts.

PR Friday
Let us know if you’ve had any PR’s whether you think you are strong or not. If you don’t have any PR’s, let everyone know how your training is going. The discussion probably makes everyone’s work day go faster on a Friday.

Random Video — Kendrick Farris clean and jerking 211kg in training.


Edit: There is a t-shirt poll on the left side bar.

The ten day California journey is over. We drove to Sacramento on Friday and met up with Ben Claridad, a strong and funny Olympic weightlifter (that means he gets along fine with us). Ben, AC, and I trained at Camilo Gutierrez’s Midtown Strength and Conditioning that evening. Camilo is a real nice guy and has a pretty sweet facility that is home to some strong geared powerlifters and other strength/power athletes. After training we ate some pizza and basically had a sleep over at Ben’s where I watched AC and Ben play some videogames.

The next morning Ian Carver of CF Centurion hosted the last 70’s Big Workshop of our Cali tour. Ian is a law enforcement officer and, according to his wife, is “old”. In any case, they have a beautiful family and we had a lot of fun at their facility. There were almost 25 people at the workshop including 7 or 8 women who could be our spokes model on why women who train are wonderfully in shape and attractive.

After the workshop, we had Chipotle burritos, beer, and did some coaching for some of the people that hung around till 8:00 PM or so. AC and I drove to the Sacramento airport, dropped the rental car off, got to our terminal, and boarded the red eye flight to Charlotte. I didn’t sleep at all on this flight and felt like I was in hell when I sat there with everyone asleep around me, had nothing to do, and couldn’t get in any kind of comfortable position. I slept on the hopper flight to Atlanta for about an hour.

When I finally got back to my mom’s house outside of Atlanta, I was smelly and exhausted and slept for a few hours, then fell asleep by 7:00 PM and didn’t wake up until this morning (hence the late post). In any case, it was a good cap to the excellent trip where we met and hung out with lots of great people, trained a bit, and hopefully gave everyone a good show. Here are some random pictures from my phone.

The exquisite Double Double from In-N-Out

My brother and his wife's cat. He looks like Snarf from Thundercats.

AC's first time in San Francisco. I was still thoroughly unimpressed.

AC tried on Ben's Captain America shield.

Ian snatches while Ben (behind Ian), AC, and I stand watching.


I’m not gonna lie and say I didn’t drink beer and play Mario all last night. Just deal with the mid-day post.

We are capping the road trip off Saturday by doing a workshop at CF Centurion. Ian Carver owns the place and he has promised food and beer afterwards. If you’re within driving distance of the Sacramento area, then it’ll be well worth it. E-mail Ian to sign up.

I will be down in Fort Myers, Florida for a workshop on Saturday August 21st at CF Fort Myers. You can register for that one HERE.

We’ll be in Atlanta on the last Saturday of the month (August 28) at AC’s dad’s gym, Body Pros in Alpharetta, GA (north of Atlanta). If you’re interested in attending this workshop, e-mail me.

I’m behind on checking e-mails because of this trip and I will get to some of them today. If I haven’t responded, it’s because I haven’t had the time. I’ll get back to you as soon as I can.