physical. 09/20/14

1 minute of:

Sled push (35lb. W, 55lb. M- Base sled weight is 100lb.)

Stay in strong, organized positions and work hard. Count steps for score.

1 minute rest, then 4 minutes of:

6 Dumbbell power snatch @ 25lb. W, 45lb. M
8 Box jump/ Broad jump (Switch as desired)
10 Kettlebell swing
@ 55lb. W, 70lb. M

If designated weights break position or require sets to be interrupted, make a minor adjustment and continue immediately. Count rounds + reps for score.

And then, immediately:

50 Abmat medicine ball pass (As heavy as possible)

Tools. Medicine ball training. Simple, not easy.


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Posted: September 20th, 2014
at 12:41pm by Wolf Brigade


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physical. 09/19/14

6 rounds of:

4 Bench press @ 75% of 1RM
4 Chin-up/ Weighted chin-up
1 minute rest

If bench press set requires interruption, make as minor a weight adjustment as needed to perform the next uninterrupted. Start with the most challenging chin-up weight/ variation possible, and only scale if position breaks.

Then, quickly:

150 revolutions Airdyne
50 Jumping pull-up
25 Dip

Focus on breathing, and start and stay in excellent positions- Do not sacrifice range of motion for speed. If rest is needed keep it short and specific- No rest during Airdyne round.

Vincent. Sled drag. Vincent. Sled drag.


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Posted: September 19th, 2014
at 6:11pm by Wolf Brigade


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physical. 09/18/14

Front squat:

30 reps @ 60% of 1RM

Partition any way you choose, and break prior to compromising position. Rest as needed between sets.

Then, as quickly as possible:

30 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)

Ball remains in-hand but touches the ground at the end of each sprint.

Then, 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.

Kettlebell complex! from Wolf Brigade on Vimeo.


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Posted: September 18th, 2014
at 7:22pm by Wolf Brigade


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physical. 09/17/14

Power clean + push press:

5 x 5 @ 60% of push press 1RM

1 power clean + 1 push press = 1 rep. Rest as needed between sets, and adjust weight immediately if sets require interruption or position breaks. Concentrate on the set-up and reset in each press. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

Then, 5 aggressive rounds of:

1 Sled drag (20yd. @ 3/4 BW)
20 V-up
1 minute rest

If V-up position breaks, adjust to 30 Abmat sit-up, and add v-up skill work to your list.

Trish. Push press. Trish. Push press.


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Posted: September 17th, 2014
at 7:27pm by Wolf Brigade


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physical. 09/16/14

In 3 minutes, as many reps as possible of:

Kettlebell Figure 8 (35lb. W, 55lb. M)

If rest is needed during, keep it short and specific (3 breaths or less). Kettlebell stays in-hand for duration of the round. Work as close to designated weight as possible with excellent form and position.
Kettlebell on the ground =
50 Burpees, completed at the end of the round.

Rest as needed, then 1 challenging 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. Rest briefly between movements as needed. Weakest lift in the sequence dictates weight.

And then, skill work:

Sit-up variations (L-sit, hollow hold/ rock, Superman, Ab wheel, knees-to-elbows, windshield wiper)

Practice several of the movements above, and note improvement in each. Start with the basic versions of each, and practice more difficult variations as appropriate. Spend at least 10 minutes working hard, knowing that the strength these movements develop will transfer into many (if not most…) others.

Perception vs. ExecutionFeatured on a board in our training room recently were these simple but often overlooked concepts/ ideas.

In the context above, “low-level variables” include diet, mood, ego, location/ equipment, frustration… All which can be used as convenient excuses to derail or delay progress, and all of which can and must be controlled and navigated properly to move past the beginning stages of physical and/ or mental progress.

A simple way of approaching it is asking “What can and will I accomplish when the situation is ideal?” vs. “What can and will I accomplish when the situation is stacked against me?” Ideal is easy, the other is not.

Making excuses is easy; developing expertise is… not. In answering the two questions above, refer to the concepts a little further above. What you view vs. what you DO… and how often and attentively you do it.

There is no such thing as “Occasional relentlessness”.
There is no value in being “Partially unstoppable”.

High-level progress requires the limiting of low-level variables.


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Posted: September 16th, 2014
at 7:15pm by Wolf Brigade


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physical. 09/15/14

Axle deadlift:

1 x 10 @ 50% of 1RM

2 x 5 @ 75% of 1RM

5 x 2 @ 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 “2 x 5″, it always refers to “Sets” x “Reps”.

Then, on a :30 second descending clock:

5 Push-up
Slam ball @ 40lb. W, 50lb. M (For remaining time)

Then, on a :60 second descending clock:

10 Push-up
Slam ball @ 30lb. W, 40lb. M (For remaining time)

And then, on a :90 second descending clock:

20 Push-up
Slam ball @ 15lb. W, 20lb. M (For remaining time)

Count and note reps completed per round, and total. Rest up to :45 seconds in between each round. If designated weights cause you to move slowly, use them and work hard. If they create/ force a compromised position, make as minor an adjustment as needed to continue safely. In a short, 3-minute conditioning piece, you get out what you put in.

Skill transfer. Wear the mark.


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Posted: September 15th, 2014
at 7:00pm by Wolf Brigade


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physical. 09/13/14

Press:

5 x 5 @ 60% 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 5″, it always refers to “Sets” x “Reps”.

Rest up to 2 minutes, then:

Benchmark

Class War/ My Promise 6:07 (Wisdom in Chains- “Class War”)

40 revolutions Airdyne
20 yd. walking lunge
5 Inchworm

Count rounds and partials completed in 6:07.
(Ex. 4 rounds + Airdyne= 4.1)

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

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

Today, work hard to match output in each round, and count total reps for score.

Scenery Change your scenery… Go play outside! (…while you still can, if you’re in Upstate New York.)


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Posted: September 13th, 2014
at 11:59am by Wolf Brigade


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physical. 09/12/14

Kettlebell high pull/ Goblet squat:

1 x 12
2 x 6
3 x 4

Weight goes up as reps go down, and each set of 6 and 4 should present a significant challenge. Rest as needed between sets, and focus on quick transitions between top of high pull, catch in Goblet position, and squat. When scheme is listed as “1 x 12″, it always refers to “Sets” x “Reps”.

Then, 6 rounds of:

6 Kettlebell halo (45lb. W, 65lb. M) or Mace 360 (10kg. W, 12kg. M)
4 Pull-up
2 Chin-up
:20 sec. rest

If available, pull-up may utilize different handles by round as desired. Make each set as challenging as possible, and only scale when most difficult variation fails. No kip today, and definitely no butterfly.

WBxWOA “The stewardesses were trying to contain their laughter, my seatmate was trying to get off the plane as quickly as possible, and my next awareness was running through the airport and realizing that I had just smacked someone on an airplane.” Excerpt from “Flying, pt. 1″ (1998) which lives at War of Attrition.


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Posted: September 12th, 2014
at 6:41pm by Wolf Brigade


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physical. 09/11/14

20 Turkish Get-up + arm-bar stretch @ 60% of TGU 1RM

Rest as needed in 2-rep increments, and switch arms as desired. Arm bar stretch is held for a minimum of 5/1000 at the bottom of each rep.
If designated weight compromises position in Turkish Get-up or arm-bar, make as minor an adjustment as needed to continue safely.

Then, with a partner and as quickly as possible:

20 Medicine ball throw/ catch + Burpee (15lb. W, 20lb. M)

Today, as soon as the ball is thrown, a burpee (minus clap) is performed, recovered from, and the ball is received. Goal is no pause between throw, burpee, and catch. Position, explosiveness, and breathing play equal parts in staying ahead of the ball in this short drill.

Lexis. Kettlebell Thruster. Lexis. Kettlebell Thruster.


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Posted: September 11th, 2014
at 6:24pm by Wolf Brigade


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physical. 09/10/14

1-arm kettlebell clean + 1-arm kettlebell Thruster:

8, 6, 4, 2, 2, 2, 2

Weight increases each set (denoted by commas), and reps are divided evenly L to R. Today, 1 clean + 1 Thruster = 1 rep; Complete the clean (including a full stand-up), and then begin the Thruster.
Start conservatively and end as heavy as possible.

Then, 4 rounds of:

12 Push-up
12 Reverse lunge box jump @ 20″ W, 24″ M
8 Bodyweight row
8 Box jump @ 20″ W, 24″ M

And then:

10 minutes Airdyne (3 minutes forward + 2 minutes arms-only x 2)

Wolves and sheep.
We have learned the hard way, and continue to learn, that we are in an era of “Do”, and much less an era of “Learn to do” when it comes to “Functional fitness”. That simple fact makes the way we operate our facility and conduct our training more of a challenge than being a growing brand in the fitness industry is in the first place.

There are right ways and wrong ways to train people, and then there are those that choose to do neither. We choose the right way. It’s not the quickest way, it’s definitely not the easiest way, and it is often not the funnest way. But it’s right. Detail-oriented training- from the beginning and day-in and day-out afterwards- leads to a strong, versatile skill set, it leads to long-term progress… It favors safety and quality over convenience, and develops the mental fortitude to endure things outside and above a haphazard conditioning workout.

For all the truly amazing things that CrossFit has done over the past 12 years, the current incarnation of it has left its bastard children to fend for themselves and fight over scraps at an overcrowded dinner table, and created a culture of mediocrity in a field that should be anything but. The ease of franchise- but lack of experience- and need for members to fill over-equipped facilities has led to an inattention to detail at the upstart level that has made attention to detail such as ours the exception, and not the rule. We’ve seen the impatience with those that just want to “Get after it”, and not learn the fundamentals… We’ve seen those that, after training other places, struggle with the basics but don’t want to slow down and hammer them. And thankfully, we’ve also taken in many that have decided details are fun, and know that there’s more to training than the time on a clock, or the weight on a bar.

We have less members than many of the sub-par CrossFit gyms in our area. Do we need members to keep the doors open? Sure. Are we willing to follow the herd, throw out a Groupon or two, let anyone with enough money to train for a month jump cold into a class that involves hard work, heavy weights, and challenging body positions, or put a diluted brand name above our door to recruit them? No.

We choose to grow the right way. It’s not the quickest way, it’s definitely not the easiest way, and it is often not the funnest way. But it’s right.

“A man who wants to lead the orchestra must turn his back on the crowd.” James Crook


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Posted: September 10th, 2014
at 7:42pm by Wolf Brigade


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physical. 09/09/14

100 total yards Farmer carry (20yd. each @ as heavy as possible)
100 revolutions Airdyne @ 100%
100 Kettlebell kayak* (25lb. W, 35lb. M)

Farmer carry: Today, baseline is bodyweight. Start as heavy as possible and only scale down if needed.
Airdyne: Though output may change, effort should remain at 100%.

Rest 1 minute, and then:

50 Broad jump
5 minutes jumprope

*Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
L + R side touch=
1 rep.

Walk Among Us. New Wolf Brigade stickers are available. For our out-of-towners, if interested, send us a mailing address through our Contact page.
Put them somewhere interesting, and send us a photo…


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Posted: September 9th, 2014
at 6:30pm by Wolf Brigade


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physical. 09/08/14

Back squat:

2 x 5 @ 60% of 1RM
5 x 2 @ 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 “2 x 5″, it always refers to “Sets” x “Reps”.

Then, 9 aggressive rounds of:

9 Kettlebell swing @ 55lb. W, 70lb. M
1 Sprint start @ 20yd.
3 Breaths rest (On the ground)
1 Sprint start @ 20yd.

Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately transition to either quick rest or kettlebell swing.

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

Extended arm mace hold (8kg. W, 10kg. M)

Each position break/ weight to the floor during work round = 1 minute Airdyne.

V. Nothing defies logic quite so adeptly as denial.


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Posted: September 8th, 2014
at 6:39pm by Wolf Brigade


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physical. 09/06/14

Power clean:

1 x 9 @ 30-40% of 1RM
1 x 5 @ 60% of 1RM
3 x 3 @ 80% 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 “1 x 5″, it always refers to “Sets” x “Reps”.

Rest as needed, then:

Benchmark

“Conflicting Ideas/ Call to Arms” 7:25 (Tragedy – “Vengeance”)

50 Kettlebell swing (35lb. W, 55lb. M)

Then, for remaining time and at same weight:

Kettlebell swing clean and push press- 3L, 3R
Kettlebell snatch- 3L, 3R

Count rounds and half-rounds completed in 7:25.
Score is total of clean and press + snatch- Swing is a buy-in only.

And then:

1 max rep set bodyweight row
1 minute rest
1/2 of max rep set bodyweight row

Benchmark- Tragedy


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Posted: September 6th, 2014
at 11:51am by Wolf Brigade


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physical. 09/05/14

Bench press:

5 x 5 @ 75-80% 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 5″, it always refers to “Sets” x “Reps”.

And then, as many rounds as possible in 3 minutes:

1 Tire flip
3 Burpee

If tire flip requires assistance, perform designated movements for 5 minutes.

Then, skill work:

Headstand/ Handstand
Tumbling (Front roll, back roll, side fall)

Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps each.

Hetal. Tire flip. Hetal. Tire flip.


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Posted: September 5th, 2014
at 6:14pm by Wolf Brigade


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physical. 09/04/14

Full-range high pull:

7, 5, 3, 3, 3

Weight increases each set (denoted by commas). Rest as needed between sets. Rep is counted when arms are 100% straight overhead.

Rest as needed, then:

Benchmark

“Time to Kill” 6:16
(Overkill- “Years of Decay”)

5 Pull-up/ Knee-to-elbow combo (1 + 1 = 1)
5 Squat @ 45lb. W, 65lb. M

Count rounds and half-rounds completed in 6:16. Squat may be weighted with kettlebell, sandbag, dumbbell, medicine ball. Weight may be held in any position desired in each round.

Benchmark- Overkill


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Posted: September 4th, 2014
at 6:38pm by Wolf Brigade


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physical. 09/03/14

Using a kettlebell 2 tiers down from your 1RM, perform 10 rounds of:

1L, 1R Turkish Get-up
Up to 1 minute rest

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

Then, 9 rounds of:

7 Push-up/ variation*
5 Dip
3 Ab wheel roll-outs (Or 7 V-up)

Focus on range of motion, and do not compromise position for speed. Scale as needed.

And then, pick one throw and one movement and accumulate the following:

Medicine ball throw/ catch (75 reps)
Karaoke runs (15 trips @ 20yd. each)
Lateral slam ball (75 reps)
Broad jump (5 trips @ 20yd. each)

Throw/ catch: With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.

*Variations include: Dynamic push-up, ring push-up, Hindu push-up.

Stress relief.


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Posted: September 3rd, 2014
at 7:38pm by Wolf Brigade


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physical. 09/02/14

Back squat:

40 total reps @ 50% of 1RM

Based on skill and strength at designated weight, choose either:

4 x 10
2 x 20
30 + 10

Rest as needed between, and keep strong position and full range of motion in each set. When scheme is listed as “4 x 10″, it always refers to “Sets” x “Reps”.

Rest as needed, then as quickly as possible:

5 Slam ball (40lb. W, 50lb. M)
10 Slam ball (30lb. W, 40lb. M)
15 Slam ball (20lb. W, 30lb. M)
20 Slam ball (15lb. W, 20lb. M)
20yd. walking inchworm

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.

Thought Crime. One simple sticker can serve as an introduction, a reminder, an eye-opener, a thought-provoker… Put them in places that are important to you, or somewhere that might be important to someone else…


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Posted: September 2nd, 2014
at 6:52pm by Wolf Brigade


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physical. 08/30/14

Practice:

Kettlebell push press/ Push jerk
Box jump

Standardize mechanics and work up to a challenging weight/ height.
Keep total number of lifts/ jumps under 20 each.

Then, 6 rounds of:

6 3/1000 Underhand bodyweight row
6 Kettlebell push press/ Push jerk (3L, 3R @ as heavy as possible)
6 Box jump @ as high as possible

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.

Keep presses and jumps as challenging as possible until sets require interruption, and then make as minor an adjustment as needed to continue.

And then, using up to 3 attempts with as much rest as needed between:

Find your fastest 150m row

shaun.rower Shaun. Row (2010).


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Posted: August 30th, 2014
at 10:55am by Wolf Brigade


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physical. 08/29/14

3 aggressive rounds of:

:30 sec. kettlebell deadlift @ 1/2 BW+
:30 sec. rest
10 Kettlebell Short swing“* @ same
10 Pull-up (As difficult a variation as possible in each round)

If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely. If designated weight is unreachable with a single kettlebell, perform suitcase deadlift (2 kettlebells) and swing as much weight as possible.

And then, immediately and in order:

100 reps unweighted level-change
100 reps kettlebell kayak** (25lb. W, 35lb. M)

Level change: Perform sets of no less than 20 reps, and use no more than 3 movements total. Suggestions include: Squat, lunge, box jump, rocking chair, elevator.

*”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. Today, use weights designated above.
**Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
L + R side touch= 1 rep.


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Posted: August 29th, 2014
at 6:06pm by Wolf Brigade


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physical. 08/28/14

Bench press:

40 total reps @ 50% of 1RM

Based on skill and strength at designated weight, choose either:

4 x 10
2 x 20
30 + 10

Rest as needed between, and keep strong position and a quick pace during each set. When scheme is listed as “4 x 10″, it always refers to “Sets” x “Reps”.

Then, 4 rounds of:

8 Dumbbell power snatch @ 1/4 BW
12 Overhead walking lunge @ same

Overhead position considered, lunge is performed with same dumbbell as snatch and is held with one arm. Switch arms as desired in both lift and lunge. If position breaks, dumbbell may be held in 2 hands during lunge prior to scaling weight.

Camaraderie.


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Posted: August 28th, 2014
at 6:51pm by Wolf Brigade


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