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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physical. 10/11/14

50/50 Kettlebell strict press:

15 x 1L ,1R

Alternating 1L, 1R, accumulate 30 total reps (15 left, 15 right). Keep kettlebells in-hand for minimum 6 reps, and then rest/ adjust weight as needed. When scheme is listed as “15 x 1L, 1R″, it always refers to “Sets” x “Reps”.

50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

Then, 5 minutes of:

10 Dumbbell power snatch @ 1/4 BW
1 Sled drag (20yd. @ BW)

”Drag” = forward, and “Pull” = backward. Count rounds and completed half-rounds/ reps. If designated snatch weight creates a compromised position, make as minor an adjustment as needed to continue safely.

And then:

Complete 120 sit-ups in 3 minutes.

Strategize based on movement speed and fatigue- select movements and perform sets that allow for a strong pace throughout with minimal fatigue. Alternate movements as desired- use no more than 3 total sit-up variations. Each rep under 120 at the end of 3 minutes = 2 burpees.
(Ex. 90 completed = 60 burpee penalty)

Group. Airdyne. Group. Airdyne.


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Posted: October 11th, 2014
at 11:21am by Wolf Brigade


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physical. 10/10/14

2 rounds 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

Using the same single kettlebell throughout, perform 10 total reps of each movement in order (note L & R). Today, first round is performed at skill work weight (uninterrupted, weight stays in-hand), and second round is heavy and should require interruption; If needed in round 2, rest up to :30 sec. between each lift.

Then, aggressively:

300m row
15 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)

Ball remains in-hand but touches the ground at the end of each shuttle run. Today is a sprint, not a jog- Don’t pace the row. Manage your breathing, hammer your mechanics, and move fast.

Damian, Jake. Sled. Damian, Jake. Sled.


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Posted: October 10th, 2014
at 6:16pm by Wolf Brigade


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physical. 10/09/14

6 rounds of:

6 Dumbbell push-up row (As heavy as possible in each round)
:30 sec. rest

Select a weight that allows for 6 challenging but uninterrupted reps in each set. Adjust weight as needed between sets.

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

Farmer hold @ 3/4 BW+

If 3/4 bodyweight does not pose a significant challenge, adjust weight accordingly.

And then, 2 rounds of:

200 revolutions Airdyne (As fast as possible)
40 Kettlebell kayak (As heavy as possible)

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.

Life.


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Posted: October 9th, 2014
at 6:49pm by Wolf Brigade


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physical. 10/08/14

Power clean:

1 x 5 @ 60% of 1RM
5 x 3 @ 80-85% 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 “1 x 5″, it always refers to “Sets” x “Reps”.

Then, with a partner and as quickly as possible:

Complete 50 burpee box jump and 50 regular box jump

Alternate work/ rest, and intersperse variations as desired. Take time to strategize, maximize the short rest, and keep a strong pace. Numbers are total, not each. Heights for both movements are 20″ W, 24″ M.

Alli. Run (Morro Bay, California) Alli. Run (Morro Bay, California).


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Posted: October 8th, 2014
at 6:40pm by Wolf Brigade


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physical. 10/07/14

10 Turkish Get-up @ max 35lb. W, 55lb. M
20 Kettlebell halo/ Mace 360 @ as heavy as possible

1 minute rest, then:

50 “Prison” Abmat sit-up
:20 seconds slam ball @ 15lb. W, 25lb. M
50 V-up
:20 seconds push-up
25 “Prison” Abmat sit-up
:20 seconds slam ball @ 15lb. W, 25lb. M
25 V-up
:20 seconds push-up

Note both total time and reps 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. If proper position becomes unsustainable, adjust to regular Abmat sit-up.

Kelley, Laura. Turkish Get-up. Kelley, Laura. Turkish Get-up.


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Posted: October 7th, 2014
at 6:19pm by Wolf Brigade


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physical. 10/06/14

Push press/ Push jerk:

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, 5, 3, 3, 1, 1, 1, 1)

Then:

Back squat:

1 x 15 @ 50% of 1RM
1 max rep set @ 65%

Rest as needed between sets. If designated weight creates/ forces a compromised position, make an immediate adjustment. When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”.

Then, 4 aggressive rounds of:

8 Kettlebell Power swing* (20lb. W, 30lb. M)
6 Dip
4 max distance broad jump

There is no designated rest between pieces; Move quickly throughout, and hustle on the switches.

*”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.

Mat, Cricket. Mace vs. Sled. Mat, Cricket. Mace vs. Sled.


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Posted: October 6th, 2014
at 7:51pm by Wolf Brigade


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physical. 10/04/14

8 rounds of:

6 Weighted or strict pull-up/ chin-up
(Or, if needed, 8 attempts + negatives)

4 Tire flip

Change grip and/ or implement as desired (bar, rings, ropes, handles). Start with the most challenging pull-up/ chin-up weight and variation possible, and only scale if position breaks.

Then, as quickly as possible:

30 Kettlebell full-range high pull @ 45lb. W, 65lb. M
(or minimum 1/4 BW)

And then, with a partner:

Accumulate 200 total reps medicine ball pass

Use Abmat pass, lateral throw/ catch, rocking chair pass, burpee pass. Change movements in 20-rep intervals as desired. Do not use more than 100 Abmat pass.

Tire flips. Tire flip (Possibly requiring assistance).


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Posted: October 4th, 2014
at 11:25am by Wolf Brigade


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physical. 10/03/14

12 minutes of:

3 Burpees
6 Lunges

Count and note number of completed rounds and half-rounds.
Focus on efficient, high-paced movement and specific breathing.

Minimum requirements:

1 to 3 months attendance: 20 sets minimum
4 to 12 months attendance: 25 sets minimum
12 months + attendance: 30 sets minimum

If applicable, each set under the requirement at the end of 12 minutes equals 2 minutes on the Airdyne.

Then, 10 reps:

Hollow position complex”
(4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)

Hollow position complex: Goal is completion of each rep (12 movements) without breaking position.

Tom. Leaner. Congratulations Tom and Stephanie!


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Posted: October 3rd, 2014
at 6:29pm by Wolf Brigade


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