physical. 08/19/14

20 Sprint start*
30 Push-up
40 Kettlebell halo (25lb. W, 45lb. M- Change direction each rep)
50 Kettlebell kayak** (25lb. W, 35lb. M)
60 Double-under***
70 Abmat sit-up
80 revolutions Airdyne

The goal today is a strong, steady, aggressive pace top-to-bottom. Take short, specific rest only as needed, and keep focus on position and breathing. Do not develop the habit of resting during each movement transition. Additionally, water breaks during a short conditioning piece = mental rest, not physical need; If you’re not hydrated before you start, you’re not going to make it up during.

*Our sprint start begins with chest on the ground in the bottom of our push-up position. On call of “GO!” explode to your feet, sprint approximately 20 yd., and immediately get back on the ground. Rest varies from 1-10 seconds between reps.
**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.
***If the double-under is not yet in your tool box, perform 3 rounds of 30 high-knee jumprope + 5 burpee.

Worn. Worn.


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Posted: August 19th, 2014
at 6:23pm by Wolf Brigade


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physical. 08/18/14

Deadlift:

8 x 2 @ 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 “8 x 2″, it always refers to “Sets” x “Reps”.

Rest as needed, then:

Ground-to-overhead:

4 x 5 reps + 3 breaths @ as heavy as possible
2 x 10 reps + 3 breaths @ moderate
1 x 20 @ as fast as possible

Today, sets are interspersed with 3 breaths rest, and ground-to-overhead choices are kettlebell full-range high pull and/ or slam ball. Weights are self-scaled, and each set should pose a significant challenge. If slam ball does not offer enough weight to present one, use kettlebell until the lighter set(s).

Nick. Full-range high pull. Nick. Full-range high pull.


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Posted: August 18th, 2014
at 6:38pm by Wolf Brigade


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mental.

Resistance. We must remain strong during times of suffering by any means necessary.

Only a loss of conviction and purpose can allow pain and weakness to gain a foothold; Consider discouragement and discomfort mortal enemies, think of them as a disease. Treat their entry into your life with hostility, and fight them as if they were an intruder in your home;

If you relent, even for a second, the darkness will win

And it will hold on tight.


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Posted: August 17th, 2014
at 8:25pm by Wolf Brigade


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physical 08/16/14

6 rounds of:

4 Hang power clean
2 Front squat
1 Push press/ Push jerk

Weight is 75% of push press 1RM. Make adjustments as needed if power clean/ squat sets require interruption. Rest as needed after push press is complete in each round- Safety considered, bar stays on your body for 7 reps.

And then, as many rounds as possible in 6 minutes:

40 Tire smash (Any variation) @ 6lb. W, 10lb. M
20yd. broad jump

Hustle on the switches between movement, and stay organized in the broad jump; Poor jumping/ landing mechanics will not help you move faster.

Family tree Looks like Friday will become Odd Liftsday. Thoughts?


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Posted: August 16th, 2014
at 5:14pm by Wolf Brigade


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physical. 08/15/14

5 rounds of:

1 Sled pull (20yd. @ BW)
:30 sec. Airdyne sprint
10 Bodyweight row

”Drag” = forward, and “Pull” = backward. Hustle on the switches between movements. Airdyne: Though output may change, effort should remain at 100% in each and every round.

Then, 8 total reps of the following kettlebell complex:

1 Kettlebell swing clean
1 Kettlebell snatch
1 Turkish Get-up

1 + 1 + 1 = 1 rep. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches. You may rest, alternate arms (4L, 4R total), and increase/ decrease weight as desired.

Kelley. Sled pull. Kelley. Sled pull (the much less popular but very useful cousin of the drag…).


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Posted: August 15th, 2014
at 5:59pm by Wolf Brigade


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physical. 08/14/14

50/50 Kettlebell strict press:

7 x 1L, 1R (Extended warm-up/ Positional fact check)
1 minute rest
5 x 1L, 1R (Alternating arms in press, weight stays in rack for 10 reps)
1 minute rest
3 x 1L, 1R (Alternating arms in press, weight stays in rack for 6 reps)
1 minute rest
1 x 1L, 1R (Alternating arms in press)

After the initial set of 7, each remaining set should pose a significant challenge- Weight may increase as sets shorten or stay the same if needed. If position breaks, scale down one weight interval and begin set again. When scheme is listed as “7 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, as quickly as possible:

50 Overhead walking lunge @ 25lb. W, 45lb. M
50 V-up

Lunge: Provided lock-out is intact, weight with whatever you choose. If lockout fails or position breaks, change implement or scale weight. Today, you may rest as needed, but weight stays with you (does not go to the floor).
V-up: Fact check position in each rep, and only count the ones that measure up. Better to rest a few breaths than perform substandard reps.

50/50 Kettlebell strict press from Wolf Brigade on Vimeo.


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Posted: August 14th, 2014
at 7:53pm by Wolf Brigade


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physical. 08/13/14

Bench press:

8 x 2 @ 85-90% 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 “8 x 2″, it always refers to “Sets” x “Reps”.

Then, 5 rounds of:

20 Jumping pull-up
15 Push-up
10 Ab wheel roll-outs (or 15 V-up)

If needed, scale push-up and roll-outs before they become a wiggly, flailing mess.

Enson. Enson Inoue (2006) “He who sheds his blood with me, shall always be my brother.”


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Posted: August 13th, 2014
at 7:03pm by Wolf Brigade


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physical. 08/12/14

10 rounds of:

20yd. Kettlebell Farmer carry @ BW
10 Kettlebell Short swing“* @ 1/2 BW

Rest as needed at the end of each round, not in the middle; Transition seamlessly from carry to swing. If designated swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

And then, 3 rounds of:

1 minute Airdyne (Forward, dowel in back squat rack)
1 minute Airdyne (Arms only)
1 minute Airdyne (Backward, dowel in snatch/ OHS position)

All rounds are performed at a cool-down pace of 40-50% of max output.

*”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.

Influence. CrossFit Long Beach/ Integrated Martial Arts (2006).
Read: Mental #86: The Pursuit of Preparedness


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Posted: August 12th, 2014
at 6:54pm by Wolf Brigade


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physical. 08/11/14

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

Then, as many rounds as possible in 6 minutes:

3 Lateral burpee*
6 1-arm kettlebell Thruster @ 50-60% of Turkish Get-up 1RM

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

*Lateral burpees involve a two-footed, side-to-side jump over an implement of your choice and do not include the clap overhead.

Squat. Worth revisiting from time to time. Anatoly Pisarenko. Squat.


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Posted: August 11th, 2014
at 6:54pm by Wolf Brigade


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mental.

We’ve been asked some interesting questions since we put this site up in 2009, and felt it was time to share! We’ve compiled some of the odd ones, the informative ones, and simply the ones we had fun answering into our new Frequently Asked Questions section.

If you’re curious about Wolf Brigade (or simply wondering what people send to our contact email in the middle of the night), please give it a read-through! It will give some insight into both how we do things, and our sense of humor…

Frequently Asked Questions

Head.


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Posted: August 10th, 2014
at 7:33pm by Wolf Brigade


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Subject Matter Expert: Ashley Corson

On August 8, 2014, Ashley earned our “Subject Matter Expert” distinction in the Kettlebell Lifting category.

Our SME program requires the completion of a detail-oriented pass/ fail physical test, a written description of why we do what we do, and a record of effort and attendance that shows commitment and dedication to on-going progress.

Our standards are high, the test is difficult, and we encourage anyone interested in developing, refining, and challenging their physical skill set to train, prepare, and participate. Congratulations Ashley!

Ashley. Chin-up. Ashley. Chin-up (2014).


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Posted: August 9th, 2014
at 1:56pm by Wolf Brigade


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physical. 08/09/14

4 aggressive rounds of:

1 Sled drag (20yd. @ 3/4 BW)
20 Slam ball @ 15lb. W, 25lb. M
200m run
2 minutes rest

Each round is timed. Goal is matching output throughout all 4 rounds without pacing the first. ”Drag” = forward, and “Pull” = backward. If designated slam ball weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

Rest as needed, then, 4 rounds of:

6 Kettlebell halo @ 1/4 BW
12 Mace lifts/ swings (10kg. W, 12kg. M)
24 Medicine ball throw/ catch or Lateral slam ball (15lb. W, 20lb. M)

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.

Standards.


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Posted: August 9th, 2014
at 11:25am by Wolf Brigade


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physical. 08/08/14

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

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

Today, each movement is interspersed with 5 push-up/ variation* and
5 strict or jumping pull-up
(when strict pull-up set requires interruption, transition to jumping). Position considered, use the same single kettlebell throughout each round. Weakest lift in the sequence dictates weight; Recommended weight today is 35lb. W, 55lb. M.

And then, as quickly as possible:

Karaoke runs (20 trips @ 20yd. each)

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

LoneWolf Take “Lone Wolf and Cub” and mix with Little House on the Prairie, and you’ve covered most of what there is to know about respect, dignity, humility, courtesy, and composure in the face of adversity and danger. Fiction often mirrors reality; sometimes reality should closer mirror fiction…


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Posted: August 8th, 2014
at 5:54pm by Wolf Brigade


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physical. 08/07/14

12 Bottoms-up Turkish Get-up @ base weight (1L, 1R x 6)
8 Turkish Get-up @ 30-40% of 1RM (2L, 2R x 2)
4 Turkish Get-up @ 60-70% of 1RM (1L, 1R x 2)
2 Turkish Get-up (As heavy as possible @ 1L, 1R)

Rest any time during the sets, and alternate arms as desired. Prior to 2-rep set, add a 2/1000 pause to any transition point that you are struggling with.

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

Airdyne @ 100%

Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15RPM = 1 x :45 sec. bar hang completed at the end.

And then, skill work:

Kettlebell swing variations

Once we’ve assured our swing mechanics are sound, spend 20-30 reps each practicing 1- and 2- arm variations: Short swing, power swing, true overhead swing, 1-arm swing, hand-to-hand swing.

Yoga. Yoga reminder! The classes have been great- get in there this Sunday!


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Posted: August 7th, 2014
at 6:59pm by Wolf Brigade


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physical. 08/06/14

High-hang power clean:

5 x 5 @ 30-40% of power clean 1RM

Hang power clean:

7 x 3 @ 50-60% of power clean 1RM

Rest as needed between sets. Today focuses on position, execution, fluidity. Pace and weight are distant seconds. Take time, make adjustments, work hard. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

And then:

100 reps “GYAOTG”

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 in 20-rep increments 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)

Ajiah. 10-year old band crawl. Ajiah. 10-year old band crawl.


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


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physical. 08/05/14

2 minutes of:

Extended-arm mace hold (10kg. W, 12kg. M)

Each position break equals 1 minute Airdyne (arms only), completed at the end of training today. “Break” is defined by an arm bend of more than 20 or so degrees. When position breaks, clock stops.

And then, in order and aggressively:

500m row
40 Lateral medicine ball throw/ catch (15lb. W, 20lb. M)
30 V-up
20 Underhand row (Barbell in low rack, chest touches each rep)
10 Medicine ball shuttle run* (20yd. ea. @ 15lb. W, 20lb. M)

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.

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

becoming-lord-hanuman Strong will and simple tools can almost always turn less into more.


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Posted: August 5th, 2014
at 6:37pm by Wolf Brigade


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physical. 08/04/14

Back squat:

1 x 15 @ 50-60% of 1RM
1 x 10 @ 50-60% of 1RM

Rest as needed between sets. If set 1 is completed uninterrupted, set 2 weight remains the same. If position breaks in set 1, set 2 makes as minor an adjustment as necessary to continue safely.

2 minutes rest, then 12 aggressive minutes of:

3 Burpees*
6 Lunges**

Count and note number of completed rounds and half-rounds.
Focus on efficient, organized movement and specific breathing. When rest is needed, keep it short and specific (Ex. 3 breaths rest every 4 sets).

Expectations:

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 1 minute on the Airdyne.

*The burpee should be tight and explosive, using good midline stability and control to snap us up off the ground.
**Each lunge step should find the front leg ending at a 90-degree angle with straight, strong posture; Just because we’re stepping forward doesn’t mean we’re leaning forward.

chris.OH Group. Turkish Get-up (2011).


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Posted: August 4th, 2014
at 7:21pm by Wolf Brigade


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physical. 08/02/14

Push press/ Push jerk:

1 x 7 @ 40-50%
1 x 5 @ 60-70%
3 x 3 @ 80-90%

Rest as needed between sets. Begin early sets with push press, and add jerk as weight/ fatigue demands. If designated weight in the 3 x 3 creates or forces a compromised position, make as minor an adjustment as necessary to continue safely. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”.

Then:

30 Kettlebell “Short swing @ 50% BW
(Break into 2 x 15, 3 x 10, or even 6 x 5 if needed)

30 Kettlebell 2-second overhead swing @ 1/4 BW
(Break into 2 x 15, or 3 x 10 if needed)

3 x 10 Kettlebell “Power swing @ 20lb. W, 30lb. M
(Up to :20 sec. rest between sets)

- ”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.
- 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.)
- ”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.

And then, skill work:

Tire flip
Mace lifts/ swings
Lateral slam ball
Medicine ball throw/ catch

Choose the two that need the most work, and perform enough reps (coupled with appropriate adjustments) to make progress. Mace lifts/ swings: Start basic, and add difficulty as positions improve.

Thank you to all those in attendance today for our self-defense clinic. Awareness was improved, progress was made… Miles to go.


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Posted: August 2nd, 2014
at 12:48pm by Wolf Brigade


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physical. 08/01/14

10 minutes or 10 rounds, whichever comes first:

30 Double-under*
30 revolutions Airdyne @ 100%

Score is time to completion (10 rounds) or rounds + reps (10-minute mark).

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.

*If the double-under is not yet in your tool box, perform 50 high-knee jumprope + 3 burpees in each round.

SidebySide


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Posted: August 1st, 2014
at 6:38pm by Wolf Brigade


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physical. 07/31/14

For 12 minutes:

9 Box jump @ 20″ W, 24″ M
6 Pull-up/ Chin-up/ Mixed grip
:30 sec. Farmer hold @ BW+

Count rounds and completed partials. If rest is needed, take it after the hold, and keep it short and specific. If bodyweight hold does not work (not, we do not like it…), make as minor an adjustment as necessary to safely complete each round.

Then, immediately:

1 max rep set push-up

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). You may rest as needed in the plank or pike position.

Up to 5 minutes rest, then:

8 Turkish Get-up @ 30-40% of 1RM
4 Turkish Get-up @ 60-70% of 1RM

Rest any time during the sets, and alternate arms as desired. Add a 2/1000 pause to any transition point that you are struggling with.

Group. Power clean + front squat Group. End power clean, begin front squat.


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Posted: July 31st, 2014
at 6:39pm by Wolf Brigade


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