physical. 10/31/14

At a light to moderate weight, 1 round of:

Kettlebell Sequence #1

Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
Overhead swing
Swing clean and press (5L, 5R)
Full-range high pull
Halo (5L, 5R)
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat

Sequence #1 consists of 10 total reps of each movement (note L & R).

And then, 1 round of:

Kettlebell Sequence #2

7 1-arm swing (Left)
5 Snatch (Left)
3 Turkish Get-up (Left)
1 Windmill (Left)
7 1-arm swing (Right)
5 Snatch (Right)
3 Turkish Get-up (Right)
1 Windmill (Right)

Position considered, use the same single kettlebell throughout each sequence. Weakest lift in each sequence dictates weight.

Then, after examining your training week to date,
choose an appropriate:

Benchmark

Bonfires.Bonfires burning bright, pumpkin faces in the night…


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Posted: October 31st, 2014
at 5:39pm by Wolf Brigade


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physical. 10/30/14

6 rounds of:

2 Goblet squat @ as heavy as possible
4 1-arm kettlebell Thruster @ 50% of Goblet squat
Up to 1 minute rest

Thruster: Switch arms as desired. If squat mechanics or range of motion fail, Thruster becomes push press/ push jerk. Weight does not decrease unless push press also fails.

Then, 12- 10- 8- 6- 4- 2 of:

Lateral slam ball (15lb. W, 20lb. M)
Pull-up/ Chin-up/ Mixed grip

Pull-up: If available, pull-up may utilize different handles by round as desired (rings, ropes, globes, etc.). Today, use strict pull-up, kicking/ kipping pull-up, or jumping pull-up. No butterfly.

And then, Airdyne:

3 minutes forward
1 minute arms-only
3 minutes backward
1 minute arms-only
3 minutes forward

All rounds are performed at a non-lazy pace, and with non-lazy posture.

Shadows. “Cold to you is warm to me, and I’ll laugh- Our disease will only breed.”
-Ringworm


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Posted: October 30th, 2014
at 6:38pm by Wolf Brigade


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mental.

LA skull A Halloween horror story: The Trump Card by Greg Walsh


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Posted: October 30th, 2014
at 12:26pm by Wolf Brigade


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physical. 10/29/14

Deadlift:

5 x 3 @ 80-85%
1 x 9 @ 65%

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.

Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Box jump (20″ W, 24″ M)

vs.

Broad jump

Today, alternate movements each round (totaling 4 rounds of each), and match effort throughout.

And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Push-up

vs.

V-up

Again, alternate movements each round (totaling 4 rounds of each).
If V-up position/ form breaks down, adjust immediately to a strong hollow hold.

Sal. Turkish Get-up. Sal. Turkish Get-up.


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Posted: October 29th, 2014
at 6:52pm by Wolf Brigade


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physical. 10/28/14

4 Turkish Get-up @ 75% of 1RM
1 minute rest (Whether you feel you need it or not)
8 Turkish Get-up @ 50%
1 minute rest (Again, whether you feel you need it or not)
12 Turkish Get-up @ 30-40%

Switch arms as desired. Focus on position and execution, with pace as an afterthought, and add a 2/1000 pause to any transition point that you are struggling with.

1 minute rest, then:

60 1-arm kettlebell swing @ 50% of Turkish Get-up 1RM

Switch arms as desired. If weight poses a significant challenge, switch early and often.

1 minute rest, and then:

20 Kettlebell halo @ 30-40% of Turkish Get-up 1RM

Unless it is likely to cause structural damage, weight stays in-hand for all 20 reps.

Ajiah. 1-arm kettlebell swing. Ajiah. 1-arm kettlebell swing.


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Posted: October 28th, 2014
at 6:56pm by Wolf Brigade


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physical. 10/27/14

Front squat:

5 x 3 @ 80-85%
1 x 9 @ 65%

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.

Then, 6 rounds of:

12 Jumping pull-up
3 3/1000 Bodyweight row
1 minute Airdyne @ as fast as possible

There is no designated rest today. If it is needed, keep it short and specific (3 breaths, or up to 10 seconds).

3/1000 row: In this variation, we hold ourselves for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. Airdyne: Though output may change, effort should remain at 100%.

Spit.


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Posted: October 27th, 2014
at 6:49pm by Wolf Brigade


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physical. 10/25/14

Bench press:

5 x 3 @ 85% of 1RM

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.

Then, with a partner, 6 rounds of:

1 Sled pull (20yd. @ 3/4 BW)

vs.

Medicine ball burpee (15lb. W, 20lb. M)

”Drag” = forward, and “Pull” = backward. One partner pulls while the other partner hustles and accumulates as many burpees as possible.
6 rounds
= 6 turns at each station. Hustle on the switches, and note both total time to completion and total number of burpees completed.

And then, also with a partner, 1 round of:

75 “Prison” Abmat sit-up* / V-up

vs.

Tire smash (Any variation) @ 6lb. W, 10lb. M

Switch between sit-up variations as desired to keep both form and pace strong. One partner completes all sit-up reps, and then switch occurs. Note both total time to completion, and total number of tire smash completed.

*In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout.

Crandall.Kelly.Greg From left: Steve Crandall, Greg Walsh, Trevor Cranmer, Kelly Baker.


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Posted: October 25th, 2014
at 11:49am by Wolf Brigade


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physical. 10/24/14

Power clean:

1 x 10 @ 75% of 1RM
1 x 5 @ 75% of 1RM

Then:

Double kettlebell swing clean:

1 x 12 @ 3/4 BW+

Position considered, 3/4 bodyweight is minimum- adjust based on skill level.

And then:

Sandbag shoulder:

1 x 9 @ 85lb. W, 115lb. M

Rest as needed between sets, but take rest during only as position dictates (I.E. If position breaks, take a tiny rest, collect yourself, and proceed with quality). If designated kettlebell and sandbag weights create/ force compromised positions, make as minor an adjustment as needed to safely complete the drill.

And finally, at a non-lazy pace:

4 minutes Airdyne (Forward)
3 minutes jumprope
2 minutes Airdyne (Backward)
1 minute Airdyne (Arms-only)

John.OH John. Power snatch (2012).


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Posted: October 24th, 2014
at 7:42pm by Wolf Brigade


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physical. 10/23/14

12 minutes of:

12 Kettlebell halo (35lb. W, 55lb. M) or Mace 360 (10kg. W, 12kg. M)
12 reps “GYAOTG”

If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor. Today, movement may vary by round if desired. They include:

- Elevator
- Rocking chair

- Hip-up (Elevator/ rocking chair hybrid)
- Front roll (From and back to standing)
- Back roll (From and back to standing)

Complete as many rounds as possible, and hammer position and mechanics while doing so.

Then, 6 rounds of:

4 Dip/ Weighted dip
2 Chin-up/ Weighted chin-up
:20 sec. handstand hold

Rest as needed. Add weight to dip and/ or chin-up as skill level dictates- each round should pose a significant challenge. If strong handstand position becomes unsustainable, adjust to headstand or pike hold.

Common.


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Posted: October 23rd, 2014
at 6:48pm by Wolf Brigade


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physical. 10/22/14

100 yard rack walk @ as heavy as possible

Break into 20-yard pieces as needed/ desired, and rest as little as needed. Choose weight based on how much you can safely lift to your shoulders. Use single or double kettlebell/ dumbbell. No barbell.

Then, 3 rounds of:

20 yd. broad jump
:20 sec. rest

Travel as far as possible in each jump, and focus on leaving the ground and landing in strong, organized positions.

And then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8) of:

L-sit/ L-hang/ Hollow hold

Begin with L-sit and only adjust to L-hang and/ or hollow if position breaks. Score is number of rounds completed in L-sit.

Dave, Hetal. Dumbbell power snatch. Dave, Hetal. Dumbbell power snatch.


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Posted: October 22nd, 2014
at 6:27pm by Wolf Brigade


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physical. 10/21/14

Back squat:

3 x 5 @ 75-80%
1 x 10 @ 65%

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

Then:

30 Dumbbell power snatch @ 1/4 BW (Switch arms as desired)
20 Kettlebell full-range high-pull @ 45lb. W, 65lb. M
10 Slam ball @ 35lb. W, 50lb. M
:20 sec. rest
10 Slam ball
@ 25lb. W, 40lb. M
:20 sec. rest
10 Slam ball
@ 15lb. W, 30lb. M

If designated weight in any movement creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely.

Jeff. Back squat. Jeff. Back squat.


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Posted: October 21st, 2014
at 6:24pm by Wolf Brigade


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physical. 10/20/14

Press:

5 x 3 @ 75% of 1RM

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.

Up to 2 minutes rest, then, 4 rounds of:

8 2-sec. overhead kettlebell swing @ 50% of 5RM “Short swing”
16 Airplane push-up*
24 revolutions Airdyne @ 100%

2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)
Airplane push-up: Simply begin and end with chest/ guts on the ground and hands and hips off the ground.

Night. “The depth of darkness to which you can descend and still live is an exact measure of the height to which you can aspire to reach.”
Pliny the Elder


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Posted: October 20th, 2014
at 6:59pm by Wolf Brigade


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mental.

CFFB Just a quick thank you to our friends at CrossFit Football for using a great photo from Wolf Brigade alongside their 10/19/14 training.


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Posted: October 19th, 2014
at 7:02pm by Wolf Brigade


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physical. 10/18/14

Power clean:

6 x 5 @ 50-60%

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “6 x 5″, it always refers to “Sets” x “Reps”.

Then:

5 minutes Burpees from the bottom”

”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start). In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over.

And then, 5 minutes of the following kettlebell complex:

1 Kettlebell swing clean
1 1-arm kettlebell swing
1 Kettlebell snatch

1 + 1 + 1 = 1 rep. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches from side-to-side. Alternate arms as desired. Weight today is self-scaled and moderate.

And, finally, 9 rounds of:

3 Bodyweight row
1 Chin-up
3 Ab wheel roll-outs (Or, if position breaks, 6 V-up)

Empowerment. Great insight/ reminder from writer Adam Farrah. Replace “Paleo eating and living” with anything challenging that you choose to pursue, and it rings just as true… strength training, martial arts, writing, coaching…

There will forever be those that attempt to drag you down to their level, simply because they are unwilling to put in the effort needed to rise to yours… Never let it happen. -FTW-


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Posted: October 18th, 2014
at 11:44am by Wolf Brigade


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physical. 10/17/14

Sled drag (20 yd. each @ 85lb W, 115lb M)

Timing each round, drag sled as fast as possible, rest :15 seconds, and repeat until completion time drops more than :03 seconds (or 15 rounds are completed). Score is rounds completed before exceeding time allowance. (Ex. Round 1: 9 seconds. Round 6: 11 seconds. Round 8: 14 seconds/ done. Score of 7.)

Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Kettlebell push press @ 35lb. W, 55lb. M

Alternate L to R each round. If designated weight creates/ forces a compromised position, make an immediate adjustment. Work hard to match performance in each round.

Dog Who’s guarding who?


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Posted: October 17th, 2014
at 7:02pm by Wolf Brigade


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physical. 10/16/14

Deadlift:

6 x 5 @ 75% of 1RM

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “6 x 5″, it always refers to “Sets” x “Reps”.

Then, 5 minutes of:

Medicine ball throw/ catch

With a partner, accumulate as many reps as possible with as little rest as possible, and use excellent positions throughout.

And then, 3 minutes of:

Double-unders

Accumulate as many reps as possible. If double-under is not yet in your toolbox, perform as many rounds of 50 high-knee jumprope and 3 burpees as possible in 5 minutes.

Training.


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Posted: October 16th, 2014
at 7:25pm by Wolf Brigade


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physical. 10/15/14

Max duration hollow rock/ hold
10 Pull-up (As difficult a variation as possible in each round)
Max duration Farmer hold @ BW
10 Pull-up
Max reps “Prison” Abmat sit-up*
10 Pull-up
Max duration hollow rock/ hold
10 Pull-up

Pull-up: If available, pull-up may utilize different handles by round as desired (rings, ropes, etc.). Make each set as challenging as possible, and only scale when most difficult variation fails. No kip today, and definitely no butterfly. Holds: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

Then, spend time on skill work:

“Odd Lifts”

Kettlebell:

Slam dunk (Stationary and with step)
Partial speed snatch
Figure 8 flips

Mace:

Pendulum (Front and back + shove)
10-2
360

Hammer:

2-Hand tire smash
Hand-to-hand tire smash
1-Hand tire smash
1-Hand tire smash with switch

Practice several of the movements above, and note improvement in each. Start with the basic versions, and practice more difficult variations as appropriate.

*In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout. Today, if max set is under 20, perform an additional 50 when entire sequence is complete.

Wolf Brigade Mace – Clearing the Path from Wolf Brigade on Vimeo.


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Posted: October 15th, 2014
at 7:14pm by Wolf Brigade


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physical. 10/14/14

Bench press:

1 x 10 @ 50% of 1RM
4 x 5 @ 75%
2 x 3 @ 75%+

Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”.

Then:

20 Lateral burpee
16 Box jump @ 75% of 1RM
12 Kettlebell clean @ 50% BW+
8 Kettlebell high pull/ Goblet squat @ 50% BW
4 minutes Airdyne @ 50% of max RPM

Lateral burpees involve a two-footed, side-to-side jump over an implement of your choice and do not include the clap overhead. High pull/ Goblet squat: Focus on quick transitions between top of high pull, catch in Goblet position, and squat. Kettlebell clean: Use any variation you choose in an effort to safely lift as much weight as possible for 12 reps.

Mental. Just a quick visual reminder to check out our Mental category of posts. (We hit post #100 just last week. How many have you read?)


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Posted: October 14th, 2014
at 6:13pm by Wolf Brigade


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physical. 10/13/14

Front squat:

Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 3, 3, 1, 1, 1, 1)

1 minute rest, then, 2 rounds of:

20 yd. walking inchworm
20 Kettlebell Short swing* @ 2 intervals down from 5RM.
(Up to 1 minute rest)

Each inchworm walk includes a push-up prior to the feet walking up to the hands, and a full stand-up once they get there. If no 5RM data is present, select a weight that poses a significant challenge (and possibly requires 1 interruption) in a 20-rep set.

And then:

Reach max RPM on Airdyne
:30 sec. rest @ 30-40% pace
Reach it again
:30 sec. rest @ 30-40% pace
Reach within 80% of max RPM

*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

Greg. Mace. Greg. Mace.


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Posted: October 13th, 2014
at 7:07pm by Wolf Brigade


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mental. (re-post from 10/27/12)

Listen:

Passion…

…obsession.

“Send me their sons and prodigal daughters,
Render up to me their lost and stray.
Give lust and life to our dances, flight to our fancies,
Give me courage for my passions and my pain…”

Someone once asked me why people need to scream to get their point across in music.

“Passion” isn’t neat and clean and quiet. “Obsession” doesn’t usually play well with others and do as its told. Sometimes chaos is the only path to catharsis; sometimes making more noise than you need to is the only way to be heard at all.

Scream your fuckin’ throat red, break something that doesn’t need to be broken, push yourself so hard that your eyes go blurry; Much stranger than WANTING to or NEEDING to is never feeling the fire that DRIVES you to…

Why are volume and intensity sometimes used to articulate a point or send a strong message? If you really have to ask, you may never understand…


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Posted: October 12th, 2014
at 12:51pm by Wolf Brigade


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