The Box After Dark New Intro

As I'm slowing building my Youtube Channel I felt I needed a nice intro, used a Site called Fiver, this cost me $5, worth looking into.

Keto Stuffed Peppers

2017 Crossfit Liftoff

Building A YouTube Channel

So I have deicded to expand The Box After Dark blog by making a Youtube Channel. I am far from a YouTube expert, but I have fooled around with it for years, and now have done research, here are the Top 5 Things to build a YouTube Channel.

Building a YouTube channel is like building a website within a website, so all the steps to build a quality website apply to your YouTube Channel.

1. Content is king -  You need to have content that people want to watch, and that will make them come back for more. If your channel is boring your channel will go nowheres.
2. Video SEO - SEO means " Search Engine Optimization " This is the ability for your video to be located when people are searching a keyword. So one of the most important parts of your video is the Title. You need to have keywords, that are highly searched in your video's title.  It doesn't matter if you have the best content if nobody can find it.
3. Channel Theme - If you want your channel to catch people's eye and have them come back, your channel needs structure.  You should have a relative similar theme to your channel. If your channel is about Food then subscribers may unfollow if you all of a sudden start sharing videos about nascar.
4. Clean up your channel - If your channel has been around fora little, go through the old videos and see what videos are popular and what ones never gather much attention, and remove those ones. It helps your channel stay crisp and clean.
5. Schedule - Stick to a schedule , it all depends on how much your able to post quality content, if thats once a day or once a week try to be consistent.

These are just 5 things that I picked up while using and researching YouTube, Best of luck with your channel.

Kennyo

Crossfit Mayhem Freedom Tryout

So you want to go to the Crossfit Games? What about going as part of Crossfit Mayhem Freedom?

First off you better wear booty shorts and a sports bra because the opening is for a female member.

Kristin Reffett has stepped away from the team to pursue a dream of living in Colorado. Reffett seemed to be a member that brought some comical relief to the team and was a great Crossfit athlete.

It may surprise you, but Reffett was the highest finishing Mayhem female in the 2017 Crossfit Open. So this will be a big hole to fill. Reffett was an original member, that was in the team for 3 years. Last Year with James Hobart leaving the Team and being replaced by Hunsucker saw the teams talent level drop little and depending who the replacement is, it may again this year.

For Froning to get back to 1st he will truly need to look outside Crossfit Mayhem to fill the spot. People have mentioned Hunsuckers wife, but that would mean losing a lot of Firepower.

It will be interesting to see who comes out of the woodwork, I'm sure there will be a long list to choose from

Kennyo

John Romano, Steroid Expert

When you talk about Steroids in sports, a name that comes up a lot is John Romano.  Romano stared on Bigger Stronger Faster, and has taken steroids, and helps athletes take Steroids.

Below is audio from a Podcast where Romano talks about Steroids in Crossfit, this came out well before the whole Steroid talk this year.

Here is Romano's Bio on the site T Nation: John Romano is a longtime industry insider and performance-enhancement specialist. He authored several bodybuilding and fitness books and appeared on HBO, ESPN, ABC's 20/20, and numerous radio talk shows. He is also featured in the acclaimed documentary Bigger Stronger Faster. Romano resides in Guadalajara, Mexico where he owns and operates a Gold’s Gym.

Nano 2.0 Review

Nano 2.0 ( Rich Froning Edition )

Well the Nano 2.0 is back and as awesome as ever. When I see the Nano 2.0 I instantly picture them
being worn by Rich Froning which instantly makes me think that if I slip on a pair I'll be off to the Crossfit Games next year!


It's very rare that a shoe company would release the same shoe again, years after they stopped making it. But hey maybe they had a warehouse filled with them and just discovered them the other month?


The Nano 2.0 was first released in June of 2012, and is considered by many as the best Nano shoe released, this post will take a quick look at the Nano 2.0 in case you forgot about it.

Nano 2.0 Review

So why is Reebok bringing back the Nano 2.0?

Is it because the Nano 7.0 was kinda a flop and they want to boast sales? Was it because there was a

outcry from the Crossfit community for it? Whatever the reason it's so Reebok can make money, but I'm just happy I can get a new pair. ( I have a old Yellow beat up pair of Nano 2.0 )

What made the Nano 2.0 popular?

• The introduced a breathable upper mesh
• They had a durable grip along the tow that made it last longer
• Better lateral support
• Awesome colours, but the classic black are the best
• Low to ground feel
• flexible
• 4mm heel to toe drop
• introduced when Crossfit was taking off

In the end the Nano 2.0 is a durable Crossfit shoes that has stood the test of time and for $110.00 you can add a pair to your collection or update that old pair that is now collecting dust.

Crossfit Reebok Nano 2.0

I have been seeing some buzz around the internet that Reebok may be releasing a remake of one of their best shoes, the Reebok Nano 2.0. The Nano 2.0 was my first Crossfit shoe and I loved it, I still actually have them today, but they are little beat up and a kinda grew out of the bright colour.

Are you excited about the Nano 2.0 being released?

Are you happy with the Nano 7.0, I personally enjoyed the 6.0 over the 7.

CrossFit Games GM on Garard Suspension

Here is The Crossfit Games GM on Ricky Garards Steroid Suspension.

Are Steroids in Crossfit ? Athletes Speak up..

So after Ricky Garard came out and admitted to using Performance enhancing drugs, he then ended his letter by trying to shift the spotlight from him to other athletes, saying that other top athletes are using steroids and beating the system. ( Which I believe is true )

Thuri  Helgadottir spoke out on her Instagram account against Garard, and I kinda side with her. If Garard is going to come out and say he has seen other top athletes beating the system why hasn't he reported it? Why doesn't he call up Crossfit HQ and come completely clean.  If your truly reformed isn't that the right thing to do for the sport of crossfit?

Maybe Garard could make a deal to cut his 4 year ban in half by ratting out these athletes he's speaking of.

But as I mentioned in the past post, I believe that Steroid use is more common then not, look at all other sports, people make their livings on selling steroids to athletes and they make sure they don't get caught.

If you want to watch a cool movie on this watch ICARUS on netflixs , it's about a normal joe that starts using steroids to see and show how you can easily beat the system, it ties in with the Russian and their long history of steroid use and not getting caught.

Here's  Thuri's post:

Crossfit Steroids Ricky Garard

So another Crossfit Athlete has tested positive for a banned substance, this time it was The 3rd fittest man on Earth Ricky Garard.

Garard responded to him being caught and I have the full letter below.

The substance that Garad was taking is called Sarms, and it admits he was playing in the grey by taking it, but took it at regionals and was not caught so he thought it was ok. He also pointed the finger at other top athletes by saying " It's tough to be on the receiving end when I know and have see other top athletes in the sport intentionally out smarting the system"

My view has always been the same and will stay the same... Look at Lance Armstrong, he out smarted the system his whole career, it wasn't till he was rated out by teammates that the truth came out, but I didn't care because we knew and accepted everyone was cheating. It's the same as Crossit, all the Top athletes are "cheating" they are just ahead of the tests, and Garard confirms that. I will look into the drug he used later.  

As you can appreciate my world has come crashing down, it is heart breaking & it's hard to comprehend that I am in this position.

On the pursuit of becoming all I could be as a CrossFit athlete, I have obviously taken the rules & boundaries to the very edge. I looked into, researched & was willing to dabble into ways that could improve my performance legally & within the rules, with no intention whatsoever to be a cheat.

I was taking the same supplements at The CrossFit Games as I did at The Pacific Regionals. Therefore, I didn't feel the need to change anything. I thought I was legitimately competing within the rules with no unfair advantage over others. 
But, after further investigation & very specific testing it has been revealed that my research has failed me & I have received a positive test for SARMS. To be clear these supplements were taken in tablet form with nothing ever injected. 
Everyone in life makes mistakes, it's how you learn from them that separates the great from the mediocre. 
These actions don't define me, this sport doesn't define me.

It's the lessons & growth of my character that truly matter. 
In time, I know this will be the best thing that ever happened to me. I wanted the title, I wanted to win & I was willing to do everything in my power to achieve that goal. 
Not for one second should you take away the hard work, sacrifice & dedication of my efforts.

At 23 years old I have a lot of years left in my life, I have endured the process & I have become something because of it. 
In the end, I am apart of their sport, The CrossFit Games. They have rules, guidelines & policies to abide by. I have unintentionally fucked up, their evidence has proven me guilty & I will own my actions day by day for the rest of my life. 
I really hope The CrossFit Games continues to tighten up their testing procedures, enforce the same level of strictness to all other competitors like they have to me & they continue to strive towards a legit drug free sport. It's tough to be on the receiving end when I know and have seen other top athletes in the sport intentionally out smarting the system, getting away with it & ruining the integrity of the sport. 

Because of this outcome I will learn a lot about myself, wipe my tears & be accountable for every single decision I make in this life. Ultimately that is what it means to be a man. 
I am reminding myself that sometimes life seems to be destroying you when it's actually saving you, time will only reveal what it's saving me from?

Haters will hate, and that's ok. They are entitled to express their insecurities to the world. I will focus & deal with what is within my control.

This news is heavy, it's real, but I will get myself together and keep moving forward. 
Sorry to anyone I have affected personally & sorry to anyone that is sharing my pain. I trust that the people closest to me will understand, remain loyal and be there to support me. 
I am coming to terms that nothing will ever be given to me in life, I know how to earn it the hard way & I will do just that for whatever it is I pursue next.

Shoe Conversion Chart

Looking to buy a New Pair of Nano's and can't find them in Canada or the USA, maybe you need to order them overseas , here's a Shoe Conversion Chart to help you with sizing.

Good Luck.

Shoe Conversion Chart