For me, ritual, routine and habit is essential for my personal growth. I have what I call is "My Smart Start Morning Ritual". I'm out of bed at 6am. I meditate and do breath work for 30 minutes. I drink a class of hot lemon water then a delicious cup of Bullet Proof coffee - huge table spoon of grass fed butter. Fat is good. Then write for 90 minutes. I have written 10 books, one that you might enjoy is " Willing Warrior" - Never Forget What You Saw In The Light When You Are In The Dark" it's my story about being one of the oldest guys to survive KOKORO camp. Then I have my first meal which is Sardines and Oysters. Then I do my business coaching from 9am to 11am. Then train from 12pm to 3pm 5 days a week. We have been following Comptrain about 75% of the time - rest of the time focus on weakness. I do Olympic Lifting 2x a week with an Oly Coach. I also have a mobility coach I work with once a week. After each training session I sit a infrared suna at 156 degrees for a 30 minutes. Heat is better the ice for me these days. I eat 100% Paleo. I'm a dad to Traci and Olivia. Traci is an amazing and very popular super funny comic check her out - and Olivia is a gifted yogi and spin teacher. In real life I am a successful business coach and founder of By Referral Only. I found Crossfit in 2008 and got committed in 2012. I have a passion for getting better in every way ever day. I love the the thought that everyone has what it takes to be the best in their world. My life purpose is to learn from my experiences and teach others what I've learned. I deeply believe we are all her to grow, get better and wiser...and we all have our unique path.


Year Rank Worldwide Rank by Region Rank By Country Rank By Affiliate
2021 1654th Men (60-64) 1308th Men (60-64) North America 1222nd Men (60-64) United States 1st Men (60-64) CrossFit Oakland
2018 2618th Men (60+) 440th Men (60+) West Coast 2081st Men (60+) United States – –
2017 12th Men (60+) 1st Men (60+) Northern California 9th Men (60+) United States – –
2016 102nd Men (55-59) 8th Men (55-59) Southern California – – – –
2015 63rd Men (55-59) 6th Men (55-59) Southern California – – – –
2014 187th Men (55-59) 16th Men (55-59) Southern California – – – –
2013 42nd Men (55-59) 4th Men (55-59) Southern California – – – –
2012 21st Men (55-59) 3rd Men (55-59) Southern California – – – –

Age Group Quarterfinal

Year Rank Worldwide
2017 15th Men (60+)
2016 72nd Men (55-59)
2015 107th Men (55-59)
2014 91st Men (55-59)


Year Division Rank
2017 Men (60+) 0th

Benchmark Stats

  • Back Squat --
    Chad1000x --
    Clean and Jerk --
    Deadlift --
  • Fight Gone Bad --
    Filthy 50 --
    Fran --
    Grace --
  • Helen --
    L1 Benchmark --
    Max Pull-ups --
    Run 5k --
  • Snatch --
    Sprint 400m --