On this episode of the GBP I have the honor of interviewing Ricky Moore of CrossFit Invictus. Ricky is now a 2 times CrossFit Games athletes, and has really figured out what it takes to be great at his sport.
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If you would like to read instead of listen… here’s the transcript
Joe Bauer: 00:00:39 All right. Welcome to the get better project. I’m excited today to have Ricky Moore from CrossFit Invictus. He’s a Games athlete and multi-time regionals athlete. Ricky, how are you doing today?
Ricky Moore: 00:00:53 I’m great, man. Just another beautiful day in San Diego. Are you doing man?
Joe Bauer: 00:00:56 Heck yeah. I’m up here in Seattle and is not quite beautiful. I’m looking out the window right now and it is gray, but at least it’s not raining, so I’ve got that going for me. Now if I turn my computer around, you will hate life, right? I bet I would, but I have to get down to San Diego sooner or later and, and hanging out. But uh, uh, let’s see. I know you because I’ve trained with you before in the past, but a lot of people that are listening and watching here probably don’t know your story. So can you give us the background of Ricky Moore like, you know, how did you let, let’s actually give us a life background. Like what, what have you done up until this point? How did that get you into CrossFit?
Ricky Moore: 00:01:39 So yeah, basically I’m from St Petersburg, Florida, right next to Tampa, Florida. For those of you that don’t know, I grew up there. Tell us about the 20 play just about every sport under the sun. My fell in love with wrestling in high school and I wrestled for three years. One year in college. I’m in South Carolina. Um, and then came home and fell into kind of a dark place at home. Wasn’t really doing too much. I ended up joining the navy and then it allows in the navy. I had a buddy of mine that was like, hey man, you wrestled, you know, you, you know, you should try CrossFit. I looked it up. What it was like, that looks lame, like so stupid. And then come to find out I was a big espn guy, lived and died by yesterday and I saw that it was on espn one year and I was like, I’ll go, I’ll go check this out.
Ricky Moore: 00:02:44 And I did some more research. I got stationed in San Diego, I was in the navy and then looked up invictus, sea of green, everybody knew about it and then it was kind of just, just working, doing from, from there. And basically the biggest correlation was wrestling and CrossFit are very similar so I immediately fell in love with it. Like in that old competitive wrestling background of kicked in. Um, but yeah, basically played every sport. I went to states in high school for wrestling, golf, two completely different sports. I didn’t know. You’re a golfer man, you still golf? I haven’t gotten about two years, but I will, I’ll shoot 85 any day. I’m totally confident in that. Wow. Okay. So how long have you been doing CrossFit at this point? You know, August 2012. Okay. So quite a while now. Yeah. Compare. Well with Nuno and like all these other guys that have been like, even Garret was like, yeah, this is my seventh year and I still feel like a pup though.
Ricky Moore: 00:03:59 You had all these other guys. I’m around. People have been doing it since like, oh, eight. Oh, nine. Yeah, I guess five years. A long time. When you first started, were you competitive about it from the start or how did that go? Was it like a lead into competition? I would say because I started when I was 20 and I was like just a year out from competitive wrestling. So I will say that it is, it was solely a competitive competitive aspiration just because, yeah, being being young and just a year away from like collegiate sports and playing sports my entire life. Um, yeah, it’s, I think now it’s slowly towards getting the other way. I mean the older you get in, unless you’re Nuno Costa, I’m like, I’ve fallen in love with the, the health health and fitness part of it more. But there’s still always that competitive competitive edge and we in the fact that I work out with all these athletes, it’s always a good time.
Joe Bauer: 00:05:05 So yeah, for sure. And so here’s an interesting question. How is your diet or how would you explain your diet to people?
Ricky Moore: 00:05:18 Um, well, right now, so a year ago I didn’t, I didn’t do, I was like Eaton Chappelle lay in and out for a little while. People were making fun of me cause I was eating chicken filet a lot. But over the last year, uh, my girlfriend who just got a sports nutrition license and a girl on our team, Jen Ryan, she’s a phenomenal nutritionist. I started following my macros and stuff like that. And um, I eat pretty clean now. I mean I still love to indulge once the open finish on Friday, I don’t think I’ve had too, but I’ll start to ramp that back up and I mean I have a certain amount of macros I need to hit for carbs, protein and fats and stuff like that.
Ricky Moore: 00:06:11 My girlfriend does it, although she like she cooks it, she packages it and she’s, she’s literally a saint for that for me, that invaluable. Holy smokes. And like now it’s like I still, I grew up on fast food and like I grew up eating like not healthy and like now like I don’t even get the craving like as much. Like it’s just more like if I eat something horrible, like every once in a while it’s cool and you know, I get it. But like if I go in like a binger, it’s like, because right now I’m not feeling great from it. So it’s like I don’t really get that. I’m like I need to eat this all the time. It’s just like every once in a while.
Joe Bauer: 00:06:53 How long did it take for you to get to that point?
Ricky Moore: 00:07:02 I’m 28, so 26 years now. It took a couple of months to really like it. I was like, you know what, especially last year because I knew I had a really good shot. I go into Games and it’s like, okay, like I need to get serious about this and it took a couple months to get used to and then after about six months it was just like, it became more, more habit than, um, than actually thinking about it. Like I already knew what to do and stuff like that.
Joe Bauer: 00:07:28 And at what point did you start to feel like you didn’t crave it anymore? Or it felt crappy when you’d have a binge.
Ricky Moore: 00:07:38 About the six month mark about once you got the six month mark and like after this I looked at my girlfriend, like I don’t even crave like ice cream anymore. I used to eat a pint a night. Yeah. Easy, easy.
Ricky Moore: 00:07:59 Like I don’t even, I don’t even crave ice cream anymore. Like if I do, I like I told people. So Maddie Myers is also my roommate. She was like, you need to try Froyo. I’m like, no, no. It’s funny. My girlfriend and I was like, I told her the other night, I was like, Hey, can we go get FroYo? She’s like, who are you? So like, I do a lot better and I don’t crave like the crappy stuff anymore, which is cool.
Joe Bauer: 00:08:26 What are your macros? Do you know?
Ricky Moore: 00:08:31 No, because my girlfriend loads it up. Like I think if I had to guess it’s like I have to hit. I know a calorie count is, I needed to hit like 3,200 a day. So, um, but I don’t, I don’t know if she has it on a spreadsheet somewhere. So like I said, she almost as boxed up and she puts it in, she puts it in there. So the top of my head, she just, she’s just started meal company, not a meal company. She’s, she’s working, she works. She’s interning under Jen Ryan, so she’s trying to get clients and stuff like that at some point. Um, she’s also works with the padres game go.
Joe Bauer: 00:09:16 Yeah man, you’re in good hands. Holy smokes.
Ricky Moore: 00:09:19 Phenomenal hands. Like you have no idea. It’s a blessing for sure. Cool.
Joe Bauer: 00:09:27 Do you, do you program cheat days on a regular basis?
Ricky Moore: 00:09:33 No, I don’t program it. Um, it, it is because it’s a cool thing about counting macros. I guess. He’s like, sometimes you can get away with it because as long as you hit your macros, you think, you know, you think like, oh no, I’m good. Uh, but I’d say on Thursdays and on the weekend by weekend, Sunday probably will handle a cheat meal or eat whatever we got here.
Joe Bauer: 00:10:00 So. Cool. Let’s transition into your training. How often are you training and how many hours a day would you say?
Ricky Moore: 00:10:14 So I tried to train five days a week with school and stuff that gets a little hairy but five days a week roughly. And then anywhere from 45 minutes to an hour and a half. That is literally literally it. Um, I’m just really good about listening to my body and I’m like you said, I’ve been doing this for five years. I know where I need to push and where I need to focus on throughout the year. Not just like every day. So, um, yeah, just, I never worked out past an hour and a half. I keep the intensity high when I train, if I even there’s some days where like if I don’t have the right intensity, like I’ll just hop on the bike, play spike ball or do something just to move, but not necessarily like attack a training workout because it’s not necessarily beneficial.
Joe Bauer: 00:11:09 So you’re saying that you’re a Games athlete or you’ve been to the Games and you only train up to an hour and a half a day. I think it’s interesting because a lot of people don’t think that that is even possible at this point, so I’m happy to hear it. I think it’s cool.
Ricky Moore: 00:11:24 Yeah, and it’s funny thing is I have a lot of semi private clients that our competitors and they’re like, I need to be doing this, I need to be doing this. I’m like, no, no, no, you don’t. Right. And Nuno Costa is the same way, right. He, I mean very early on he was a two day kind of guy, but like even now like he’ll go, we’ll train together and like, because we’re on the same timeframe for the most part, we do what we gotta do and like we feed off of each other for workouts and like how listen and respond to our body. And like that’s, I think that’s the biggest problem with people these days is like I do believe there is some benefit to doing two sessions per day if you do it the right way. But some people get hurt or broken before they can even get to the open or regionals just because they’re overloading it. But as long as you do it right with the right amount of intensity, um, you can 100 percent achieve your goals, whatever those are.
Ricky Moore: 00:12:23 I think people’s goals are very skewed to what it, to what it takes to get there. Like I’ve been noticed for five years and I just got to the Games that my five year mark to were like three years ago. Like we were telling people like 18 months, depending on how you adapt, could get you to the Games or regionals, what have you. Now it’s his days, it’s like a three year plan even know even from like teen, regular people masters, and just just trying to like have people realize their body and what training needs to be like not necessarily just going in and checking the box because I’ve never been that kind of person, to just checked the box on a workout. If I’m going to do a workout I’m going to attack it, have the right intensity to it and then go about because I feel like that will really benefit you rather than just, Oh hey guys, you know I did six workouts today and you know, it’s like, but Joe Schmoe’s over, they’re still beating me and open workouts. So.
Joe Bauer: 00:13:27 So how do you, how do you approach the intensity then? Like you, you mentioned that you try and attack every workout, but some days you don’t have that intensity or you, you feel like you’re not really into it. Do you force it at that point or do you maybe like you said, go sit on the bike or whatever. How do you approach that?
Ricky Moore: 00:13:45 Um, it, it all depends on what you’ve done before, like the week leading up to that and stuff like that. Like obviously if you did something stupid the day before and you’re just like, I just don’t have it this day, um, that’s fine. But how do I approach it? Um, it just depends. If it’s, if it’s like a body weight workouts or something like, um, I can do, I will attack it 100 percent, but if it’s like I did something the day before and we have a heavy deadlift day because that’s how I got hurt back in the day. So I guess like if you don’t have the right intensity to it, that’s the better chance of getting hurt or like getting burnt out for some people these days. Um, it’s just kind of like picking and choosing your battles too, where like, you know, you will benefit not necessarily that day or, or the, the three days on two days on, one day off, two days on. It’s just like throughout the week. Um, and that’s a cool thing, like we get our programming for the week and then like we see where like, okay, this week I know I can do this or like or whatnot, and just basically you got to be mentally engaged in the workout to know, like if you, because if you’re not mentally engaged and you don’t have the right intensity, you basically get nothing out of it. Sure. If that makes sense.
Joe Bauer: 00:15:02 It does. And what happens, let’s say that you had a really hard day on Monday and you come into Tuesday and you’re not really feeling it. Do you have a progression that you go through to try and get yourself into it? Or. And at some point do you say, no, I’m today is going to be just like an easier day for me because my body is not primed or whatever.
Ricky Moore: 00:15:23 Yeah. One, I will have a real talk with myself about it and I think this is where having the benefit of always having a coach and um, you know, talking to my coach about it and like, because there’d be days where like I’ll be thinking like, oh, I’m just don’t want to do it. And then Tino would just be like, hey, like quit being a wuss, we’re not doing that much today. We’re not doing like, and like, especially with getting geared for the open or something like that, or he’ll just be like, you know, what, you’re right, like it’s is high volume and especially because he, because my body can’t handle that much pulling volume compared to like Garret, but they can’t hold, they can’t do that much to squatting volume compared to like me, and that’s just basically genetics and like how my body is built.
Ricky Moore: 00:16:11 Um, but we’ll just have a talk with myself, talk with the coach and then come up with a game plan. But you just did it. And like I said, I’ve been doing this too for five years. If I see a workout, I’m just like, I don’t think I’m gonna get that much benefit to doing this, so I’ll just do something else that I’ll feel a benefit to whether it’d be like, you know, spending at a lower intensity working on weaknesses or what would a accessory work because that’s thing I do not do great at is the accessory work. But that was the days where like to focus on weaknesses and accessory work and then as long as my coach has got my back about it, I’ll feel good. And like just having the confidence to know that like, no, this is not going to affect me open and regionals. So where I think a lot of people struggle with, they’re like, no, no, I need to do this. I need to do this. Like, no you don’t, but it is what it is.
Joe Bauer: 00:17:06 So I think that’s, that’s awesome because I deal with a lot or I have a lot of athletes, right? And they always want to go really, really hard all the time. And I tried to explain to them that some days it’s not. That may not be the best thing for you and you know, you can get more out of like what you’re saying, like you look at a workout sometimes and you know that I can’t handle as much pulling volume, so maybe if that comes up you’d be better off doing something else or accessory work or whatnot. And what I want people to hear is that that’s okay. We’ve got someone who is at as advanced stage as you saying that like that’s okay to have different genetics or go off of the programming sometimes to do something that’s more beneficial for you essentially.
Ricky Moore: 00:17:52 Yeah, sure. Like if there’s like a pulling day, right? We’re doing like there was a workout that has like, so like a 18/4 for example, right. I would never do 45 dead lifts at 315. You don’t workout ever come game day, a different story, right. It’s just like. Because people are like, well what about this? And like if you look at power lifters, power lifters, right? They pull up normally crazy amounts of weight off of the floor for a deadlift. Right? So it’s just like, do you think with perfect technique? No, right, because they know, they know the repercussions of pulling. We aren’t meant to pull what is it… Thor pulled like 1000 new world record, deadlift, whatever. Like he knows like this is not natural, right? So he knows the risk if, if he, if he slides and turns any which way, like the something in his lower back or herniated disc, he understands that risk and it’s worth it. So that’s why game day you have a workout and you know, you’re not good at it and it’s, you just have to. It’s called like we call it game time. It’s like we have people that are gamers and you have people that are like, they just can’t game. Right. That doesn’t really make any sense. But um, in a, in a, in a, in an atmosphere like that, you, that’s when you rely on like your early days of training to where you’re getting the volume in your and then you’re learning your body to where it’s like now it’s like I haven’t pulled the 315 deadlift other than cleans since Games. But that was my first time doing like volume dead lifts since Games and I still finished the workout, like I did an 8:52 and like I haven’t done, I just know on game day I can do it, but beforehand it’s just like I can’t handle that only in certain situations. So if that, if that makes sense.
Joe Bauer: 00:19:47 Yeah. So why don’t you, so you don’t deadlift really on a regular basis or at least heavy?
Ricky Moore: 00:19:55 I haven’t. I got kind of nervous for 18/4. Like I haven’t, I’ve done cleans but I haven’t done like a deadlift workout since, a heavy deadlift workout since Games. Um, I think I did for the Wodapalooza qualifier. Yeah. Other than that I haven’t, I haven’t done dead lifts sense.
Joe Bauer: 00:20:21 And is that because of your body or is that because it just didn’t show up in the programming?
Ricky Moore: 00:20:26 No. Showed up in the programming, but I just stayed away from it. Like I just. At invictus we don’t deadlift that much anyway. But I know a couple of saturdays ago we were doing like, it was like a repeat of a 17/4, which is the deadlift 225. But even then I was just like, I don’t need to be doing that right now because we’re in the middle of the open, the open just starting. Like I just don’t trust myself to delve that much right now. But yeah, yeah. But I think it’s just knowing my body. So like Nuno doesn’t really snatch that often just because he like, like he’ll do position work but he won’t go heavy just because like shoulder things, other things, um, he’s just so good at what he needs to do.
Joe Bauer: 00:21:16 So, so basically learn about your body. So what you’re saying.
Ricky Moore: 00:21:21 Well, and I think that’s what makes um, like the elites elite. Like Garret, same thing, like there’ll be some days were like, Nah, I’m not pushing this today is like, like if you learn your body, the faster you learn your body. And there’s a difference between in training, pushing the limit sometimes to where like pushing training unhealthy and not knowing your body. Because like we have our young competitors, right? We tell them like, you need to push the limits, safely of course, if somebody’s doing a horrible dead lifts were like, Hey, no, no, no, that’s not what we mean. But it’s like, okay, we have like a thruster, like at a lightweight, like why’d you put it down at in the first round at 18 instead of 21, like, oh, because it got hard. No, you push through, right? It’s like you push your limits there, you learn your body, um, to, to really, I think that’s the complete package to a great athlete or a high level regional athlete to Games athlete. So it was just, if you learn the faster you learn your body while pushing your limits is going to be very key to the next level.
Joe Bauer: 00:22:30 So, I think that people are going to be asking me after this interview, after they listened to it, well, did Ricky not deadlift more because he was worried about injury or should he have dead lifted more in order to just get better at it? So that’s my question.
Ricky Moore: 00:22:50 Um, I spent well throughout, throughout the years I spent a full year learning too because I got hurt, so I learned how to pull correctly and then I would do some corrective exercises. We do a lot of sandbag, lot of strong men work. Um, and like every once in awhile I try not to change up my deadlift and my clean too much. Um, so I try to correlate that a lot. But um, that’s a good question. I would say… I, there’s a time and a place to do that in, during the year, but that’s a good one.
Joe Bauer: 00:23:36 Yes. This is what I go for, to try and stump the elite athletes.
Ricky Moore: 00:23:41 Well, I think it just comes back to knowing my body and the confidence thing too. Like I put the work in to where I got my. I got healthy, but I still know what not to do. I’m like high volume, high volume. Dead lifts is just dumb to me.
Joe Bauer: 00:23:57 Do you feel like you squat heavy enough and that, that correlates enough with the dealifts that you can go into a deadlift workout like in the open and have confidence for it? Is that possibility?
Ricky Moore: 00:24:10 Uh, yes and no. I think that’s more of an ego thing. Like if I can squat enough, like I don’t necessarily, like it’s just, I don’t know, like I think I just put so much practice into the deadlift, correcting it and then with being confident in my strength that, you know what, I can get through 315 bar at 45 reps, actually, I don’t know if I can, but I’m gonna do everything in my power. My back wasn’t hurt after 18/4 like, I felt great, like my back feels great. Um, but I think you can practice that deadlift and get better at it in volume, but I don’t think it’s beneficial to do in a workout because fatigue is different. Right? So in the, in the, off season, like it’s funny because Tino does program deadlifts in the off season and I still don’t do them. Like I just don’t, I’ll deadlift every once in a while, but I do a lot of clean pulls and I think I do a lot of clean pulls instead because it limits the volume of deadlifts, but I still focused on the right mechanics, although it’s still a clean pull in a deadlift is completely different. Um, but I think that’s where I get my, my variety of pulling in. I do do a lot of sandbag work and one arm deadlifts, sumo dead lifts as accessory work though, like I’ll do up to like 185 for sets of 6. So, but yeah. Um, but I think it’s just because I, when I was younger, I’d done so many deadlifts. So I don’t know.
Joe Bauer: 00:25:54 Well, I think that’s a good point though. Like if you’ve done a lot of dead lifting and your past it, you do remember your body does remember that. I mean you have a, whether it’s confidence or whether you’ve built up certain muscle fibers to respond a certain way to that type of movement. I think there’s definitely something to be said from that. So people aren’t like, oh, I don’t like dead lifting. And Ricky said he doesn’t deadlift, so I’m just not going to deadlift. It’s like, well, no, you’ve done a lot of dead lifting. So..
Ricky Moore: 00:26:24 I have a, I have a client. She’s a gymnast and she, she, she did really well in the open. This is your first open, but she was generous, but her deadlift is, we’re going to have to work a lot on it, but she’s had some back problems do gymnastics to where like I know we can’t do it that often and we’re not going to do high volume of it. We’re just to refine the technique and then slowly over time, like a year time, try to actually worry about getting proper weight under that. So.
Joe Bauer: 00:26:57 Cool. So, uh, enough, enough about the deadlift, what, what do you do for recovery? And like what do you, do you have any go-to recovery methods?
Ricky Moore: 00:27:08 Acupuncture is huge. Acupuncture. Um, I found that to be the most beneficial and whenever I can’t schedule that, I do like e-stims, whether that’d be Power Dot or Compex. I think that helps a lot for recovery. Other than that, it’s just basically those two things. I’d done the cryo, the cryotherapy, the free stuff and wasn’t a fan of that. Like you just got me really cold and um, but uh, I’m not saying it’s not a place for it, um, but that for me is not a basically acupuncture and like ART and Power Dot basically.
Joe Bauer: 00:27:50 And in what circumstances do you do those things? Is it like every week I have acupuncture or is it like, oh crap, I’m feeling terrible right now. Let me go get acupuncture.
Ricky Moore: 00:28:00 Well, it is very expensive. Um, so, uh, I would say in the off season it on a, on a, on a need only basis. Now that the open is over. I talked to my acupuncturist and I’m like, Hey, I’m pretty good right now. Like, my body feels pretty good. I got a little shoulder thing, but that’s why I’m just the only reason why I’m going to see her from and try to see her every two weeks until regionals. And you know, all things go well, qualify for Games. We uh, it’ll probably be a once a week or every 10 days. I’m kinda thing just, I know like my body is 100 percent ready to go. It’s just one extra thing to get my mind off of stuff and just I know I’m doing the right thing to get ready for Games.
Joe Bauer: 00:28:48 Sure. And how about with electric stim? Do you use that every day?
Ricky Moore: 00:28:56 I try to use it everyday. Sometimes like I’d say definitely three to four times a week for sure, but I try to every day if I can.
Joe Bauer: 00:29:06 Cool. And like playing onto that, do you have any other interesting tools that you use on a regular basis? You know, I know there’s lots of interesting tech things out there, whether it be like, I know I just got one of those HaloSport things and was talking with those guys. And um, do you have any fun stuff that you use that you think gives you a, an unfair advantage?
Ricky Moore: 00:29:29 A lots of caffeine? I do like to HaloSport. I do. I don’t use them, but I do like it. I, I do like science and I do think science plays a lot in like the psychology, but also I’m just an old school kid who doesn’t do much. Like I watched a lot of motivational videos. I just watched that rocky one with his dad, like him talking to his son like that. How hard you get hit like that one. I don’t do anything out of the ordinary other than like, like that. So I’m, I’m a very, I have rituals to or like everyday every workout for the open. This year I work exact same boxers, shorts, socks, shirt and shoes. Um, but no, nothing, nothing out of the ordinary, but I don’t, I don’t discredit any of those things like the halo and stuff because you, CJ’s real big on those. Like Cammie loves them, like I’m sure there’s some science to it. Well, I mean there is science to it, but for me, nothing out of the.
Joe Bauer: 00:30:48 And something that I’ve picked up on this conversation is that maybe one of the secret weapons that you have is the people that you train with on a regular basis, like you’re talking about, you know? Yeah. You’re around Garret in your around Nuno and and whatnot and those guys are awesome as far as training partners, I would assume, and they can help push you. And would you say that that’s fair, that that’s, that helps take you to the next level.
Ricky Moore: 00:31:20 110 percent! Because it’s like where do some of these guys at Games? Right? Have you watched like the documentaries and stuff like that? They’re even talking about like they know who’s going to do really well at what workout. Right? Um, so they’re in their mind, they’re just like, I’m going to do everything in my power to stay as close to them. Right. Like Patrick Vellner I think said that in the Redeemed a Dominant or whatever, but they, every year there’s somebody saying that like they know who to stay close to on certain workouts and like we have like we had to, we had to like make a sheet of like who can train at one just because like we had so many people, like one day we had like 35 people and it’s just like, that’s way too many.
Ricky Moore: 00:32:01 But we have like, we have Bryce, Holding, Hunter, Garret, Nuno, Eric Carmoney like Nick Lauro, like Blaine, Tino, CJ like all of us are there. Like all of us are just like working out. And it’s like we were like, we’re like, I know who’s gonna win this workout and like, so we just try to stay close to them. So if it’s like a, if it’s like a, it’s like an assault bike workout. It was like, well I’m probably going to be the last one off the bike. But if there’s a lot of back squats afterwards, it was funny we did this and like Hunter and Holding were like one of the first ones off the bike and we had like 50 back squats at one 185. I caught all of them just because of the back squats and it’s like you know where to push to try to catch who in the workout. And I think that pushes you, pushes you a little bit more just to try to stay closer to a certain person or if you beat the person in the home run in their home run workout, that’s when the shit talking begins 100 percent.
Ricky Moore: 00:33:06 The funny thing is Garret, it’s like he, like, he doesn’t really have many home runs, but like he’s always like second or third, like he’s just so well rounded and it’s just like you’re so big, you’re not supposed to be doing 40 strict handstand pushups unbroken. But yeah, he did. And he’s super impressive. Everyone we have is just super impressive and it’s like, I think that’s what it makes you. It makes you hungry. They just like want to keep up with those guys. So yeah, training partners is, is huge. Huge. It’s always competitive and it’s always fun. Which is, which is a good time.
Joe Bauer: 00:33:48 That’s cool. I know that uh, something that I preach with two people and with myself is like, hang around the people that you want to be like. And there’s that quote that’s like, you are a combination of the five people you spend the most time around and if you want to be good at CrossFit man, hang around some really good CrossFitters. And it sounds like that’s part of your life for sure.
Ricky Moore: 00:34:10 A hundred percent as I grew up, I grew up in a great CrossFit family.
Joe Bauer: 00:34:15 Totally. Invictus is awesome for sure. Are there any experiments that you’ve tried in the past in your CrossFit career that you’re like, whether that be diet training modalities or recovery that either went well or didn’t go well and you’re like, oh, that sucked.
Ricky Moore: 00:34:36 Yeah. And that’s just what I’m trying to preach to some of my clients right now that are already wanting to gear up for the next, uh, the next season is a lot of like I took, so 2015 I think I went to regionals or no? Yeah, 2016 and I went to regionals on a team and after that I didn’t do very much aerobic work at all. Like I focus strict on Olympic lifting technique and strength because my, that was my biggest problem. Me being 5’6″, 170 pounds, I’m not the strongest guy. Like back then I think my clean was like 315 and like a snatch of 225, um, I barely did any sort of aerobic work. Um, I just focused. I worked out four times a week for and it wasn’t even like back to back days, I was just focusing on strength and Olympic lifting technique.
Ricky Moore: 00:35:31 So it was easy to combine the two. I did that up until December, so this May, so starting like two weeks after May, all the way up until December because I qualify for the American open. Did the American open as a 77 kilo lifter and, and really focused on my strengths. Um, and then uh, I started conditioning in January. I thought I was going to die, but when it was a great test because once I did. So for instance, let’s say 17/3, yeah, right. It was the snatch, chest to bar. I cleared all the 245 bars, got into to 265 and my clean, my clean was up at 350, a back squat 500. And it was just like a really paid off with doing that and then some of my weaknesses became, not necessarily my strengths but a huge confidence.
Ricky Moore: 00:36:42 And I think that’s the biggest thing is it’s really hard. I think building an aerobic capacity is super easy, like for general public, right. Even like, like Matt Fraser who Great Olympic lifter has now an amazing aerobic capacity and it’s still super strong. Um, but like I think developing an aerobic capacity is relatively easy. But developing strength is so hard and so time consuming like timeframe wise that people need to, for those of you that want to get stronger, just need to work on strength like four times a week. Like I know it’s for women, it’s different than men because of chemicals, chemical balances, right in their bodies. But it just, you look at some of the strongest women, they’re like ex lifters. It’s like that was the biggest learning curve that I had. And I’ll have another learning curve after this year. I’m not gonna focus on too much like metcons.
Ricky Moore: 00:37:56 I’m just going to focus on accessory work and I’m in more technique after whenever the season ends, but basically the strength of one is just one I really, I, I tried out and I went, like I said, like over six months of just focusing on that. But that’s the biggest learning curve for me. I played soccer. My entire childhood played all kinds of sports. I’ve always had a pretty good aerobic capacity because I think it’s all mental with a little bit of tips and tricks. Um, but strength is something I think people need to spend their off season really focusing on. And I don’t mean just like, you know, like following a program, like following the program and then doing a metcon like, no, it’s like you need a couple hours in between your strength work for your body to really take that in and then do some aerobic capacity works three times a week at different times. So, I mean that’s my opinion. My research that has been only developed by me, it’s not backed up by anything else. Um, but I’ve seen, I’ve started working with some people in that as well and I’ve seen some good, some good progress, so hopefully just keep that going.
Joe Bauer: 00:39:15 Cool. So did you have a program that you followed for strength or did you write that yourself?
Ricky Moore: 00:39:20 Um, I followed it from Tino and CJ. They gave me like, hey, like I told him like, Hey, I want to do, I got a long off season this year. I want to focus on Olympic weightlifting. I set a goal is like I would like to qualify for the American Open but also I have some certain benchmarks I want to do. So I think it only make me more competitive for next year. And it sure did. I went, I went, I finished 12th in the region on that one.
Joe Bauer: 00:39:44 Nice. And do you know, do, do those guys if somebody’s listening or watching this is like, that’s what I need. Um, do they offer a program like that?
Ricky Moore: 00:39:54 Well now yeah, now we do. So we have an eight week hunter who Hunter. It’s probably after seeing me do that, like seeing so many strength gains, like Hunter went from like a 325 clean with 365 because he focused predominantly on strength for um, for like a good three months and he’s so talented. I hate it. So God that drives me bananas. Um, but, and he offers a eight week strength and developing course. Um, uh, we also have Jared Enderton is now runs a big Invictus weight lifting online thing that is more, that’s basically what I was following for a little bit because he’s, he works with us now on that. Um, but yeah, we offer so much stuff. Even our Invictus Athlete, like they have like a strength portions, aerobic capacity like to focus in the off season to where you pick and choose. And also like, I mean CJ’s been doing this forever. He’s, he’s had a lot of people like, you know, do really well and Olympic weightlifting like Lauren (Fisher) and Maddie (Myers) may have heard of them. But yeah, we’ve, they’ve, they really know their stuff here. So yeah, they offer. So we offer so many different things. Cool.
Joe Bauer: 00:41:15 Cool. So I’ll put this stuff in the show notes guys, so you can go to http://thegetbetterproject.com/rickymoore and find all the links to this fun stuff he’s talking about. But uh, let’s move on to talking about you more. What is, uh, what are your current goals? Like what you shooting for?
Ricky Moore: 00:41:37 Current goals manages? Um, I would say, are we talking about just CrossFit specifically? Are you just talking about life or. I’m in.
Joe Bauer: 00:41:48 Personally, I think it’s interesting to know more about you. So let’s talk cross the end life. Why not.
Ricky Moore: 00:41:54 Current goals, man? Just get through this next semester of school. Like, just do well in that. I’m also, I would like to get back to Games too. That’d be great. See how the new four person team goes four person teams go mainly school. Get to school because I mean that’s your way. That’s Kinda like big, big deer in headlights right now.
Ricky Moore: 00:42:21 I love coaching. Just basically help all my clients reach their goals. That’s a huge goal for me. Got One of my athletes, um, she just qualified for the online qualifier in her age group, which is really cool. Help my other personal clients reach their goals for next year. Start that as soon as possible. Um, uh, let’s see. Yeah, just basically I would like it to make the Games again. That’d be great. Um, yeah, I don’t think I don’t have any goals anymore. Like what I’m chasing after, um, just because like I’ve hit all the numbers I wanted to, yeah, I want my snatch to get better, but I’m super stoked with all my other lifting numbers. Um, I do want to get better. I call it a, I’m going to be a better machine athlete. That means what that mean. So I suck on machines like assault bike, um, row, like I want to get better, better on machines. I’ll be spending a lot of my Sundays doing 30 minute long workouts just like working on like the assault bike, skier, bik erg. Um, but yeah, um, yeah, I’d say it’s say school is probably the biggest one right now. I keep telling cj all the time, like CJ, like let me just put me in a salary or do something, like I’ll put like, I’ll do it now, but he’s always like, no, you’re finishing school. I’m like, okay, you’re right. But I don’t like it. But um, yeah, school, you know, you know, keep my girlfriend. She’s awesome that I’m not in danger of that. Um, but basically just an expanding my knowledge as a coach. Um, that’s huge. And especially here because like constantly developing, constantly learning. I’m trying to get through that coaching. I Love, I love coaching. I just want to refine my craft is as a coach.
Joe Bauer: 00:44:42 So this is a question next up that I thought was pretty interesting and came from one of the athletes that I work with on a regular basis. And it’s, do you ever feel like giving up, you know, [inaudible] like anytime you’re really competitive or you have like these goals, there’s a lot of work that goes into. There’s a lot of emotion that goes into that. They ever had a point where you’re like, man, I don’t know if I can do this anymore?
Ricky Moore: 00:45:08 Oh yeah. Like both outside of working out inside and working out inside of working out. If I’m in a workout and I’m just like, man, I could totally give up right now. And I think this is the reason why I do team is because when I did individual one year, it’s easy to quit on yourself. It’s super easy. All it takes is one decision on a team aspect. You don’t have that option. You can’t quit on other people. And if you are, you shouldn’t be on a team. Sure. Um, but I always think about, I just always think about like there’s always somebody depending on me or there’s always someone that has said like, you’re not good enough or you’re never going to do this. And it’s funny. So Tino, Tino told me back in December of 2012, I told him like, Hey, I’m going to go team and I had never don’t have any ambitions to go individual, but for me, for a goal for myself, I would like to qualify within the top 48. And he was like, stop it. You just started. It’s unreal. It’s unrealistic. It’s never gonna happen. So like that. And we still even joke about it still to this day is sometimes that really pushes, that really pushes you in training if you are like overall, if you’ve been doing something long enough, um, there’s always going to be that, that moment of.. Oh, you know, you can quit, but if you just have to think about like, why you did it or like some moments that made it really worth it to like training is like, like some people are just like, yeah, I just want to quit. It’s just getting really hard. It’s like, well you don’t necessarily have to quit just change your focus. Like find something you love about it. Like whether it’s like, you know, you love how you feel, you love, how like you or like when you get older and you have kids, like you want to be able to do stuff with them. Um, you, that’s when I think I fall in, started to fall in love with the health and fitness side of CrossFit more instead of the competitive because like I want to do this forever. Maybe I won’t compete. But like, and especially having like Nuno Costa, he’s 38 and he still finished 50th and one like in a region of 20,000 people. So it’s like seeing stuff like that really motivates you in like in it that those times are going to come. Like, man, I just, I just want to quit. Like, like I think leading up to Games I shows like I just want to quit.
Ricky Moore: 00:47:42 Like I just want to quit because this really isn’t fun right now. But when you get onto the stage it was a blast or anything. A lot of people forget like whether it’s a profession or something like school sucks, but I know like the outcome is going to be magnificent, or like anything, anything. That’s why I love the quote. Like anything, I couldn’t be chopping this up like anything, anything worth fighting for is totally worth it or something like that. I’m sure there’s many quotes like that, but like the lead up to it is always worse than the outcome. So you just have to think of what your outcome is, what your goal is, which is like, like I said, mine is to make it back to the Games and I’ll go through anything to do that. Okay, great. Or like make sure my clients reach their goals and like I’ll do anything for that. So it’s just, you just can’t quit. Just you just can’t. And if you do, you just have to. It’s not for everyone. Certain things are not for everyone. Like competitive CrossFit is not for everyone. Like if you were somebody who was like, you have a full time job and like you want and you’re not willing to put that sacrifice or to reach it to the Games or whatever your goals are, if maybe it’s just not for you because their sacrifice that’s going to be needed. There’s going to be hardships, there’s going to be hard training days toward. It’s gonna. It’s gonna test you mentally.
Joe Bauer: 00:49:12 So did you, would you advise people like you’re, you have that I need to make it back to the Games and that seems like it, it triggers for you and also I’m helping other people. You seem to be very passionate about that, which is freaking awesome. Uh, so when you’re working with your clients and you’re asking them or figuring out how to get them to the point of like having that trigger where they can shift their focus and keep going so that they’re not quitting during a workout or not quitting CrossFit in general. Um, do you, do you go through a process with your clients to figure out what that is?
Ricky Moore: 00:49:51 Yeah. It’s like, what’s your goal? What’s your why? Like, why are you doing this? Why do you want to do this? Um, and you just have to think about like, because it’s easy in a lot of people gravitate towards negative things. Like I don’t, I don’t get it. Like everyone, like I guess that kind of contradicts myself a little bit because like every time I’m doing something in a workout I think of like a negative aspect to motivate me to go back. But you also have to think about the times that the times that are great to like, why you really, really liked this. So like if you’re going to have it, golf is the perfect example. Perfect example, right? So we’re like you can go out and have the worst 17 holes of your life, right? In an 18 hole, but you have one good hole. Like it’s, it’s like I don’t care, you don’t remember, you don’t remember like the double bogey or anything like that. If you had like an eagle or like a or a 40 foot birdie putt or like a chip in for Birdie. Like, I don’t think there’s ever been a time where I chipped in for Birdie and wasn’t sure where I just walked off like, oh yeah, just another day in the life. No, it was like, it was sweet. So it’s just like you have to come back into remember it. And also if you’ve been a competitor for your entire life, it’s, it’s pretty easy, but it’s pretty easy to remember the good things, but it’s also you have to remember why you do it and just started gravitating towards the negative. You’re going to have a bad day, you’re going to have maybe a bad week. It’s gonna happen. So you just have to learn to like recognize it. It’s kinda like learning your body. It’s like rectus recognize like today sucks right tomorrow sucked, yesterday, sucked. Right. It’s not going to suck forever unless you let it.
Joe Bauer: 00:51:42 And that’s. That’s a great lead into the next question, which is I think you’ve already talked about a little bit with back injury, but have. Can you talk a little bit about injuries that you’ve had and how you can take that positivity or not go into the negative portion and keep moving forward. So I know that there’s a lot of people that I work with that are like, Oh man, I just did something to my shoulder now I can’t work out. And I’m like, no, you can totally work out. You just have to focus on the things that you can do. So how, how have you been injured in the past and how have you gotten yourself through that?
Ricky Moore: 00:52:16 Uh, I had a bulging disc, my L5/S1 and I didn’t squat for a year, but being injured was one of the greatest things that ever happened to me because I worked on upper body movements like I worked on. I was a horrible pull up person. If you go back to invictus is one of their in anniversary, uh, videos, it shows, it says me in there, the little baby face. It’s just like 2013 or something. It’s like I hate pullups. I hated them. And now I absolutely love pull ups because that year I got hurt with my back. Like I did a lot of pullups, not necessarily butterfly pull ups. I did a lot of strengths pulling, like focus on weaknesses in a different aspect. And I get that all the time with people. They’re like, hey, like my foot’s jacked up or my shoulders jacked up. I’m like, okay, what’s your squat again? Oh, 135 pounds. And you want to go to the CrossFit Games. Okay, let’s get that up. How about that? How about we, we focus on something. Something completely different. There’s always a goal, right? You just may have to shift the longterm goal and focus on a more short term goal in the time being one the goal, no matter what anyone says is just to be healthy, right? Because they’re like, well, I want to do this, this, this, and this. I’m like, okay, if you’re not healthy, can you do any of those? They’re like, no, thank you. Um, but stay healthy and then focus on some other goals if you’re limited. I just. The beauty of CrossFit the beauty of fitness, right? You can, there’s always something you can do. Always something you can do. Oh, so, so like if my shoulder or something ever got hurt or be like well, that leaves only one thing, the assault bike and I’m going to become a master at the assault bike.
Ricky Moore: 00:54:09 Um, but yeah, focusing on, there’s always something you can do to better yourself, whether it’s a fitness standpoint, a health standpoint or a competitive standpoint, there’s always something you can do. Um, do not do that by yourself. Talk it out with a coach, get a good game plan. Not all coaches are great, but most coaches know a good guideline to go follow through of like what not to do and stuff like that. Um, but there’s always something you can do to still obtain your longterm goal. You just have to probably change it a little bit. Yeah. So the only injury I’ve ever had a lower back and didn’t do any type of squatting for like eight months or up to a year. So
Joe Bauer: 00:55:02 I think it sucks that, you know, you had to get injured, but I’m the same way. I’ve had similar back injuries before and I always tell people is it is the best thing that’s ever happened to me getting injured because you learn so much and looking well being in the moment, you don’t feel that way, but afterwards or even like as you’re getting into the improvements of your other things, it’s like, okay, I get it. I totally get it. So I’m glad that you said that.
Ricky Moore: 00:55:28 Yeah. And I think it also makes you a great shepherd, uh, for, for things to come for others. You know, like if you, if you’re somebody who does something stupid, whether it be with money or something like that and like somebody is thinking about it or try and follow like a program or genetics or whatever. It may be like, Hey, I’m going to do this. I’m like, well, I’ve done this too before and this is what’s happened. Or just watch out for this. You just become a better shepherd for stuff like that. Just to like not let it to happen to people. But you have to relay that message in doing that. If I see somebody who’s like, Hey, I’m about to do because like I said, one of my clients, it’s like a 205 deadlift was really heavy and just like maybe we shouldn’t do that deadlifts fiat 205, you know, just be happy to get there and focus on that in the off season. So that worked out. They didn’t get injured or something like that. And I think, I think that’s actually like a smart call.
Joe Bauer: 00:56:34 Sure. Absolutely. Absolutely. So Ricky, what about being a high level athlete is the hardest for you?
Ricky Moore: 00:56:47 I don’t know, I just try to keep it fun honestly, like it’s day, like a times. It does feel like work, but I’d say. And that’s also cool. It’s like some of the people we have around, like it gets fun, like it’s fun most of the days, some days it’s not. And some days it’s not going to be fun. Right. Um, I mean when we see if we ever have a like thrusters and burpees programmed, I’m the only one that’s stoked about it. Just like, this is stupid. I don’t want to do this, but it’s like vice versa, like if there’s something that I don’t like, it’s hard to get motivated, but having a group around you just keeping it fun, like you’ll never have a bad training session even if you don’t do that well, but as long as it’s fun, like I think a lot of people lose focus on that and it’s just like, like, no, no, I need to do this. Like it’s, it has to be done and it wasn’t fun. Like, well then you’re just going to do more damage than good. Finding balance, finding balance and fun and work and everything, which I think that’s just the key to life is finding balance. Whether it’s CrossFit or anything else. I’m just finding balance and keeping it fun.
Joe Bauer: 00:58:07 And on the flip side, what is your favorite thing about being a high level athlete?
Ricky Moore: 00:58:23 Beating Rich Froning on the muscle up snatch workout with new new in the new and hunter was one of the funnest things I’ve ever done. That was, that was super fun. I’m taking the podium with my brother at Wodapalooza a couple of years ago. Was really fun. Just, I don’t know, there’s, I don’t know man. There’s so many good things like, like being healthy, being able to do things at the flip of a hat, go play softball game somewhere. Go play soccer. Do you. I don’t know, just it just, it just brings such a big light out of me that I just, all of it’s fun. But um, the Games, the Games is fun. Games is cool. It’s not everyone. Everyone it is though. It’s not like [inaudible] like it was my first time going, it was just like cool. Alright. Just a, just another competition when you get there. Yeah. But I mean, I don’t know, I guess. Yeah, I don’t know man. It’s just competing. I guess the level of competition, you know, was just like always elevating your level. Like you’re never really when you think, when you think you’re at a good spot, someone else beats you and you’re just like, nope, gotta, keep working, keep having fun. So as long as you’re having fun with it, it’s being, uh, being an athlete is cool.
Joe Bauer: 01:00:07 Cool. Cool. And uh, what do you do? I know a lot of people are interested in how does somebody make it to the Games and do other things. Um, so what do you do? You mentioned your student, uh, is, is that, what do you do outside the gym? How would you explain that?
Ricky Moore: 01:00:23 Um, well I don’t have much of a life outside of the gym right now. So like I’m in school full time student at USD and I also work 20 plus hours at invictus six days a week. I just kinda tried to find a balance in time, like Sundays, like finding my girlfriend’s like, hey, we need to go outside. And like I just want to relax. Like I got homework I need to do in a couple of hours. Like I don’t want to do anything. I’m just finding a balance. And I think since I love coaching so much, I love training and I love outcome that school is going to bring that I’m, I’m okay with it. I’m just being those three things because honestly, anything, anything more than those three things is I think too much, you know, you know, like how you have like the perfect, that Venn diagram of life to find the balance in the middle. You have to, you have to find that. And I think with these three things I can, it’s still super hard, super hard, but just trying to balance it the best I can. Sometimes I’m flying at the edge, the edge of the seat and then sometimes I’m, I got it in control.
Joe Bauer: 01:01:41 So totally, totally random question. But does your girlfriend do CrossFit with you?
Ricky Moore: 01:01:51 Ah she, isn’t she comes into my comp classes. Yeah, she, uh, she, she works a nine to five or eight to four and then she comes and does the competitors class of serento valley from 6 to 7:30. And we, we find time to just hang out a lot together when we can. She loves going to the gym too. She, um, she works on nutrition also. She just busy as I am. So I think that that’s why it worked so well. Um, but we, we what we do and I, I really love and I haven’t told her this yet, but we go up to your parents house which is like 45 minutes north out in the middle of nowhere and we just hang out, like we just hang out with her family. They’re really cool and it’s just, I think it’s a good getaway for her and me. So to like balance stuff. And she’s, she’s Rad man. She’s so cool. She’s funny. She’s, she’s, she has some things to work on, which we talked to. Would you talk about a lot for like CrossFit? Um, but she’s, she’s my rock man. She keeps me sain you have to meet her next time you come down.
Joe Bauer: 01:03:07 Yeah, definitely. For sure man. I can’t wait and yeah, I’m excited. I’m happy that you’re happy man. That’s good stuff.
Ricky Moore: 01:03:15 I’m in. I’m in a really, really good place right now. I mean the only, the only problems that I’m having right now is just like tests and stuff for school cause like the CrossFit stuff take care of. It takes care of itself. Um, you know, like that’s just like my only stresses in life is a school right now. We’ve got a great, got a great girlfriend, family back home, got phenomenal, phenomenal teammates, training partners and coaches and everyone at invictus. Like it’s, I’m in a really, really awesome place right now and I love it man.
Joe Bauer: 01:03:50 Good, good to hear. Good to hear. And I’ve got, I’ve got one more question for you and is there anything that we haven’t talked about that you think that we should have a key component to what you do that makes you not only uh, an awesome athlete but like if you’re in a great place like you said? So,
Ricky Moore: 01:04:15 Um, I’d say in life you have to just be, I’ve learned like two years ago and it’s really elevated me not necessarily as an athlete but also as a person. It’s just being humble, having confidence in yourself no matter what it is. I’m being smart and not taking things for granted, but have fun man. The more fun you have, the easier it is to like get rid of all the negative stuff. Like, like we don’t need that. Like, that’s not going to help you perform, it’s not going to help you get healthy. It’s not going to help you build relationships. It’s not going to help you do anything. It may fire you up for something, but that can only last so long. Um, but basically just just have fun and it’s funny. I worked at Dick’s sporting goods for two years when I got out of the navy and um, every day and I was really good at being a sales associate at Dick’s sporting goods because I remember I had like a couple bad days there and I was just real grumpy towards people. And then I got a really good review after I’ve made somebody smile and like every time after that it’s just trying to make somebody smile. Like everyday just try to make somebody smile. Like I tried to make my girlfriend smile every day, try to make my clients smile everyday. Like I’m not the most knowledgeable coach, but I’m very relatable and I help people just always try to keep the fun aspect in life and in everything they do in life. Like even when we have new members coming into the gym, like I just try to like try to get them smile, make them feel welcome, relaxed, and just live their life like that. You have fun, man. What can you be mad about? Even if it’s only. Even if you’re only doing three things in life or if it’s like, if you want to call it a quote unquote boy lifestyle. If you’re having fun doing that, who cares? Enjoy it.
Joe Bauer: 01:06:11 I love it Ricky, and I think that’s a great way to live for sure. And a man. Thanks for sharing that. Lastly, do you have anything that you want to self promote and how can people find you if you want to like, you know, put them to your whatever you’re doing. Instagram, facebook, whatever. Any self promotion.
Ricky Moore: 01:06:30 Yeah. Well facebook is a, uh, Ricky Tyler Moore on facebook for instagram. It’s a lilrickyt_2 use a picture of me yelling during regionals last year. Um, if anybody ever needs me like coaching stuff or anything like that, reach out like any more questions. My email is [email protected] and also [email protected] Um, but no, other than that man, I’m just, I’m not. There’s nothing really to self promote. Just to get questions. You need help with anything. Let me know. It’s like keep having fun, man.
Joe Bauer: 01:07:14 Heck yeah. Heck yeah. Well I recommend guys that if you ever have a chance to stop by San Diego, you go hang out at CrossFit invictus and give Ricky a high five. He’s an awesome dude. Um, but uh, thank you so much Ricky, for spending the time with us this morning and uh, I hope to see you soon.
Ricky Moore: 01:07:31 One more thing just. I appreciate it man. You’re a good dude. Keep on, keep on doing what you doing man. I really appreciate it. Really appreciate it a lot, man.
Joe Bauer: 01:07:40 Cool. Well hopefully I will. I will see you soon.
Ricky Moore: 01:07:43 Yeah, man, that’d be great. Thanks brother. Yeah, Dude,