Archive for December, 2010

physical. 12/31/10

Open gym occurred from 10am-1pm.

Training suggestions included:

20 mace squats
15 KB swings
10 BW row

x 5
or:

150 medicine ball lifts/ throws*
150 KB motions**
1500 endurance count***
*broken into sets of 25 & partitioned with other motions. suggestions: med ball burpee, rocking chair, wall ball, catapult.
**broken into sets of 25 & partitioned with other motions. suggestions: high pull, swing, snatch, thruster.
***broken into sets of 250 & partitioned with other motions. use rowing (meters) and jumprope.

or:

6 clinch grip pullups
6 dips
12 OH squats

x 6
then:
:30 airdyne sprint
15 abmat situp
x 6
or:

50 TGU
and:
50 jumprope
20 second airdyne sprint
10 minutes

Posted: December 31st, 2010
at 4:20pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 12/30/10

Thursday noon class each week is going to focus on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
Today we worked on:

Sledgehammer
- 2-hand tire smash
- 2-to-1 hand tire smash
- 1-hand tire smash
- 1-hand tire smash w/ KB in opposite rack position
If proficient in each variation, scale weight of hammer and implement varied footwork.

Macebell
- front pendulum
- back pendulum
- side-to-side flips
- virtual shovel/ grave diggers
- 360′s
If proficient in each variation, work on 1-arm pull-overs, and add shove to front pendulum.

Kettlebell

- hand-to-hand swings
- wall ball substitute
- slam dunk
- uppercut flips from figure 8 motion
If proficient in each motion, add weight, add taps to H2H swings, and add footwork to slam dunk.

Posted: December 30th, 2010
at 9:36pm by Wolf Brigade


Categories: Training

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mental.

“If there is no struggle there is no progress.
Those who profess to favor freedom, and yet depreciate agitation, are men who want crops without plowing up the ground.
They want rain without thunder and lightning.
They want the ocean without the awful roar of its many waters.
This struggle may be a moral one; or it may be a physical one; or it may be both moral and physical; but it must be a struggle.
Power concedes nothing without demand. It never did and it never will.”
Frederick Douglass, 1857
1

Posted: December 30th, 2010
at 12:34am by Wolf Brigade


Categories: MENTAL

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physical. 12/29/10

30 second rounds of:

- tire smash
- KB or barbell power cleans*
- airdyne/ rower/ jumprope (alternate each round)

x 6
*adjust weight accordingly as rounds progress; switch between tools each round

Posted: December 29th, 2010
at 7:35pm by Wolf Brigade


Categories: Training

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visual.

If you would like a sticker or two, please post the necessary info in the comments, or email us:
training@fightfitness.net


The book that spawned this term is fiction, but the concept is very real, useful, and timeless.
Walking any path without questioning where it’s leading will most likely leave you… lost…
http://en.wikipedia.org/wiki/Nineteen_Eighty-Four
http://en.wikipedia.org/wiki/Thoughtcrime

Posted: December 29th, 2010
at 12:14am by Wolf Brigade


Categories: Training,Visual

Comments: No comments


mental.

As the end of the year approaches, our minds often jump into bouts of self-reflection.
Such thoughts lead many to short stints of “self-improvement”.
While the concept is often a valid one, a temporary & unfocused term of exercise, diet refinement, or addition of discipline to an otherwise undisciplined life is likely doing more harm than good.
In order to be sustainable, it has to have strong roots.

Before we refine details of our lives, we need to define the big picture.
Take it or leave it; the document below asks a few questions that if answered honestly may lead to an increased awareness of your wants vs. needs, and might go further in defining personal goals than a “Holiday Special Membership” at your local $9.95/ mo. fitness factory farm.

Wolf Brigade 1

Posted: December 28th, 2010
at 2:47pm by Wolf Brigade


Categories: MENTAL

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physical. 12/28/10

Situp Challenge

350 situps
- sets of 25
- motions may be repeated within workout, but never in order
- like many of our self-study workouts, there is the “hardest” option, and the “quickest”
Which do we choose?
Refer to situp list below; please ask questions in comments if there’s a motion you’re not familiar with.

Posted: December 28th, 2010
at 2:04pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 12/27/10

8 minutes of mobility work
then:
5 minutes isometric squat

then:
10 pullup
10 KB snatch
10 pushup
x 6
followed immediately by:
100 air or box squats

Posted: December 27th, 2010
at 2:41pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 12/24/10

Open Gym occurred from 10am-1pm.

Training suggestions included:

6 burpee box jumps
4 swing weight TGU’s

8 rounds, or 12 minutes, whichever comes first
or:

Benchmarks:

“Duende”
“Raining Blood”
or
“Waking the Dead”

or:
15 pullup
:20 airdyne
10 pushup
:20 airdyne
5 dip
:20 airdyne
20 abmat situp

x 5

or:
2 max weight TGU
4 swing weight TGU (55lb. M, 35lb. W)
10 30lb. M/ 20lb. W wall ball
20 20lb. M/ 15lb. W wall ball
200 jumprope
20 double unders

x 3

Posted: December 24th, 2010
at 6:15pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 12/23/10

Thursday noon class is going to focus on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
Today we worked on:

Sledgehammer
- 2-hand tire smash
- 2-to-1 hand tire smash
- 1-hand tire smash
If proficient in each variation, scale weight of hammer and implement varied footwork.

Macebell
- front pendulum
- back pendulum
- side-to-side flips
If proficient in each variation, work on pulling mace from back to front, and add shove to front pendulum.

Kettlebell

- hand-to-hand swings
- “wall ball substitute”
- slam dunk
If proficient in each motion, add weight, add taps to H2H swings, and add footwork to slam dunk.

Wolf Brigade – Kettlebell Slam Dunk from Wolf Brigade on Vimeo.

Posted: December 23rd, 2010
at 3:05pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 12/22/10

4 windmill/ TGU (2L, 2R)*
8 360 situps
12 box jumps

6 rounds, or 16 minutes, whichever comes first.
Score @ 16m mark is completed rounds.

*KB is lifted overhead and left there during the completion of both motions.
1 windmill + 1 TGU= 1 rep.

Posted: December 22nd, 2010
at 3:00pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 12/21/10

Deadlift: work towards & document a 1RM

Skill work: work on kipping pullups, double unders, or 1-arm KB lifts

Use all time remaining after warm-up & mobility on lifts & practice.

Posted: December 21st, 2010
at 10:42pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 12/20/10

1 Tabata round (20 seconds of work, 10 seconds of rest x 8 ) of squats
45 second rest
then:
20 pullups
10 KB halo’s
20 KTE

x 3

*begin & end with mobility courtesy of Kelly Starrett

Posted: December 20th, 2010
at 9:13pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 12/18/10

20 2-second OH swings
20 “pushes”*

x 4
*pushes= pushup (or scaled variety of), inchworm, burpee, seated press.
recommended is 1 round of each.

then:

300m row (sprint), 1 min. airdyne (sprint), or 200 consecutive jumprope (fail, start again)

Posted: December 18th, 2010
at 10:17pm by Wolf Brigade


Categories: Training

Comments: No comments


physical. 12/18/10 (supplemental)

6 hang power clean 95lb. M, 65lb. W
12 mace 360′s, 10-2′s, & pendulum shoves (alternate each round)
12 lunges
6 CTB pullups

x 9 or 20 minutes, whichever comes first.
Score @ 20 minute is rounds + fragments. Ex. 6.2= 6 rounds + cleans & mace.

Posted: December 18th, 2010
at 9:57am by Wolf Brigade


Categories: Training

Comments: No comments


physical. 12/17/10

“+/- Drill”

Plus= 100 reps of a motion you consider one of your strongest.
Work hard, fast, and explosively. Break up set as few times as possible.

in between:
200 air or box squats
100 abmat situps or V-ups

then:
Minus= 100 reps of a motion you consider one of your weakest.
Work with light weight, perfect form, and meticulous detail.
Break up set as often as needed and make adjustments to improve the motion.

Posted: December 17th, 2010
at 8:46pm by Wolf Brigade


Categories: Training

Comments: No comments


VIDEO – Catapults

Wolf Brigade – Catapult from Wolf Brigade on Vimeo.

A Youtube version is available at: http://www.youtube.com/watch?v=Xt0mPx7LQD0

++

Please feel free to contact us at:
training@fightfitness.net with any questions or comments. Thank you.

Posted: December 17th, 2010
at 12:20am by admin


Categories: Video

Comments: 1 comment


physical. 12/16/10

50 high pull/ front squat/ rocking chairs*
50 dead hang or kipping pullups/ 75 jumping pullups

*adjust from squat stance to feet together before sitting back for rocking chair
*the fluid combination of the 3 motions= 1 rep

Wolf Brigade – Rocking Chairs from Wolf Brigade on Vimeo.

Posted: December 16th, 2010
at 3:21pm by Wolf Brigade


Categories: Training

Comments: No comments


mental.

“Mental Endurance”
Part 4-
Recovery, and submission signals.

I hope it is safe to assume that when things reach their most challenging in “real” life, we don’t lie on our backs, scream and whine, and lose all mental and physical composure.

It is a privilege to watch people’s physical capabilities and capacities grow. In such, their ability to suffer with dignity develops.

Our training is structured to allow us to work hard all the time, push ourselves constantly, and put ourselves in the ground occasionally. It is on those occasions that the most focus and effort need be placed on the aftermath- both short and long term.

The immediate aftermath may be messy, chaotic, and uncomfortable, but in my opinion should not resemble the behavior in the opening line; By no means am I saying scale back intensity or output to avoid it, just that even at the highest levels it is avoidable. It seems unfitting to the effort itself to roll around afterwards as if in need of an exorcism and gasping as if you’ve never known how to breathe.

Instead, focus on what you’re feeling. Learn from it. Pull your breathing in, pick your head up, and good God… stay off your back.
You didn’t give up during, so don’t give up after.

Recovery is just as important as the work- hydration, nutrition, rest, stretching, massage, physical therapy, game planning and strategy… the list goes on as long as you’ll allow it to. The first 4 are mandatory and daily, and just like the training itself, if they aren’t well thought out and executed, progress will be limited.

One thing that recovery, fitness, and martial arts all have in common at the higher levels is deliberateness in execution, and a want of attention to detail.

When the details are understood and put in practice, even the occasionally overwhelming moments at the end of a vicious workout will appear as useful teachers.

Posted: December 15th, 2010
at 11:21pm by Wolf Brigade


Categories: MENTAL

Comments: No comments


physical. 12/15/10

500 jumprope

then:

:20 seconds L-sit
20 KB push press
20 slam ball

x 4

*push press weight should begin right at the end of what you can military press;
when form changes due to fatigue, scale down immediately.

Posted: December 15th, 2010
at 8:38pm by Wolf Brigade


Categories: Training

Comments: No comments


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