Archive for the ‘MENTAL’ Category

clinic. 07/24/14

Self-defense Summer 2014

Posted: July 21st, 2014
at 1:30pm by Wolf Brigade


Categories: MENTAL

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mental.

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-

Posted: July 10th, 2014
at 2:00pm by Wolf Brigade


Categories: MENTAL

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mental.

WOA white

The unique look, feel, methods, and details that have drawn so many to Wolf Brigade are products of my eclectic, turbulent, and somewhat unusual background; The weaving together of many of those pieces has created the stand-out product we now offer.

For the curious, some of those origins are narrated in words and pictures here: War of Attrition.

Our group path is fitness, strength & conditioning, and the achievement of a mindset that allows us to transfer the physical and mental skills we earn in training into our day-to-day walk through life. We’ve all found our way here by different road, and we all take different things with us when we leave.

If there is one take-away that transcends previous background or current application, it is simply the acknowledgement that our character is what defines us, while our pursuit of physicality simply assists its development. Training is our vehicle, not our destination.

Greg Walsh, 2014.

Greg. Handrail. Greg. Handrail.

Posted: June 29th, 2014
at 7:08pm by Wolf Brigade


Categories: MENTAL

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mental.

Common sense is a dinosaur, public courtesy seems not far behind.
All we can do is look back and laugh.

Well, that’s not all we can do…

Sour Times (War of Attrition #24.)

Gloves.

Posted: June 10th, 2014
at 7:53am by Wolf Brigade


Categories: MENTAL

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mental.

Don't think.

There is a truth to pain that few other things in the world can tell;

The self-realization it inflicts in beginning, the humility and gratitude it grants at the end.

Real pain is both truth serum and intoxicant; Both poison and antidote.
It shows the best of the good, and the worst of the evil.

Sometimes it covers you like a blanket, sometimes it pours like water. Sometimes it burns, like fire.

In its hex you feel most human, under its lure you feel clear and sharp, and now it is yours.

Posted: June 8th, 2014
at 11:00pm by Wolf Brigade


Categories: MENTAL

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mental. (re-post from 09/02/13)

Perception vs. ExecutionFeatured on a board in our training room this week 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 “Moderate relentlessness”.
There is no value in being “Partially unstoppable”.

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

Posted: May 21st, 2014
at 7:55am by Wolf Brigade


Categories: MENTAL

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physical. 05/17/14

Bench press:

Max reps @ 50-60% of 1RM

x 2

Rest as needed between sets, and pause as needed during with weight locked out in the top position. Set ends as soon as failure occurs or bar returns to rack.

Then:

Kettlebell snatch:

Accumulate as many quality reps as possible in 10 minutes, adjusting weight down every 2 minutes of work.

(Ex. Set 1: 79lb., Set 2: 62lb., Set 3: 45lb., Set 4: 35lb., Set 5: 25lb)

Start as heavy as you can, rest briefly as needed, and switch arms as desired. If less than 5 weight adjustments are available/ possible, perform 2 sets each with 2 weights (to make 4), and a single lightest set at the end.

And then, with a partner:

400 Tire smash (Any variation)
200 Abmat sit-up

Plot a strategy and complete as quickly as possible (600 total reps). Both partners may work at the same time, but not on the same movement. Focus, hustle, and communicate.

Family tree “Evil being the root of mystery, pain is the root of knowledge.”
Simone Weil

Posted: May 17th, 2014
at 12:56pm by Wolf Brigade


Categories: MENTAL

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physical. 05/09/14

Deadlift:

7 reps @ 60% of 1RM
5 reps @ 75%
3 reps @ 90+%

Rest as needed between sets.

Then, 6 rounds of:

8 Box step @ 3/4 BW
4 L-pull-up/ L-chin-up (or :20 sec. L-sit + 4 attempts + 4 negatives each round)

Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.

Change. Wolf Brigade, May ’14. The more things change, the more they stay the same. Keep the ego in the passengers seat, not behind the wheel…

Posted: May 9th, 2014
at 7:07pm by Wolf Brigade


Categories: MENTAL

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physical. 04/26/14

Bench press:

7 reps @ 60% of 1RM

x 1

3 reps @ 85-90% of 1RM
Rest as needed

x 5

Use designated weight until position fails, or sets are interrupted.
If needed, make as minor an adjustment as necessary to continue safely.

Then, 8 rounds of:

6 Strict pull-up (Or 8 attempts + negatives)
2 Tire flip

Change grip and/ or implement as desired (bar, rings, ropes, handles).

And then, 2 rounds of:

5L, 5R Turkish Get-up + arm-bar stretch @ 50% of 1RM

Rest as needed between sets, and adjust weight as needed; If designated weight compromises TGU or arm-bar stretch, scale down immediately.

And then, read:

The Hay is in the Barn by John Welbourn

Posted: April 26th, 2014
at 12:04pm by Wolf Brigade


Categories: MENTAL

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physical. 04/10/14

50 Turkish Get-up @ 35lb. W, 55lb. M
5 minutes Airdyne @ 50%
500m row @ 100%

Switch arms early and often during Turkish Get-up. If designated weight creates/ forces a compromised position, make an immediate adjustment. There is no designated rest between pieces- If needed, keep it short and specific.

Mental. “If mind has summoned you to a worthy task, or vision led you down a virtuous path, the only way to honor the call, is to trust your guiding light, and succumb to its thrall…”

Posted: April 10th, 2014
at 8:30pm by Wolf Brigade


Categories: MENTAL

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mental.

“As you simplify your life, the laws of the universe will be simpler; solitude will not be solitude, poverty will not be poverty,
nor weakness weakness.”

Henry David Thoreau (American essayist, poet, and philosopher)

Tom. NZ

Posted: March 13th, 2014
at 8:15pm by Wolf Brigade


Categories: MENTAL

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physical. 03/01/14

5 Hang power clean @ 75-80% of 1RM
:30 sec. rest

x 5

Then, 3 rounds or 15 minutes- whichever comes first:

30 1-arm kettlebell swing (35lb. W, 55lb. M)
60 Air squat
90 Hand-to-hand tire smash

Goal is completion of the 3, not running out the clock at 15.

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

Airdyne

Today, count total revolutions for score.

And then, immediately, 1 Tabata interval of:

Push-up
Pull-up (Strict or kip)

Alternate movements each round (4 rounds each), and work to maintain consistent, high-quality output.

Civilize.

To consider and remember:

In here, speed is never a substitute for form.

We are not interested in getting away with substandard form in favor of “winning” a workout.

(With effort and patience) form and technique will refine, speed will follow, focus and dedication will be the glue that holds it all together.
A focus on
composition (over simply completion) creates a strong foundation and paves the way for lasting progress.

The benefit of such mentality will be shown when form, speed, and intensity are required to operate as a unit to overcome an obstacle- whether it be in real life, in competition, or during any physical challenge that presents itself to you.

In true physical culture, shortcuts are most often used by those without the patience or conviction to tread the real path.

Posted: March 1st, 2014
at 12:31pm by Wolf Brigade


Categories: MENTAL,Training

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mental.

Converge.
Quite often hardcore hits a message right on the head in a way no other style of music can.

In my opinion the song below does so, and I wanted to share it.

The world we’re living in is toxic, and unless you’re willing to stand for something, you’ll fall for anything…

Wisdom in Chains “My Promise” from the record “Class War”

Linked above, and also HERE.
_____________________________________________________________

“I don’t wanna live in a world where I can’t keep my children safe.
Sometimes I lie awake in the dark cause I can’t stop thinking about it.
I’m surround by lunatics and racists always trying to test me, trying to test my patience…
I know how hard this life can be. It can be lot harder that it was for me.
What’s the point in trying? Is there and point in trying if you really can’t change a thing?
When I take a look at life I got the answer, it seems quite clear to me.
I don’t wanna live if I can’t be with the people I love and the friends I’ve made.
So let it be known if I die today y’all mean the world to me,
if I die today did I say all the things I had to say?

Continue reading “mental.” »

Posted: February 9th, 2014
at 6:02pm by Wolf Brigade


Categories: MENTAL

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physical. 01/02/14

3 Push-up
3 Pull-up (Strict or kipping. No butterfly.)

x 9, followed immediately by:

30 Push-up
30 Pull-up (Strict or kipping. No butterfly.)

And then:

20 1-arm kettlebell swing (10L, 10R @ 35lb. W, 55lb. M)
10 Kettlebell 2-sec. overhead swing* (35lb. W, 55lb. M)
10 Kettlebell “Power swing“** (20lb. W, 30lb. M)
:20 sec. rest

x 4

*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, straight 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.

Be here.

Posted: January 2nd, 2014
at 7:42pm by Wolf Brigade


Categories: MENTAL

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mental.

We post every day outlining what we did, but haven’t posted in a while regarding what we do

Put simply, we want you to and will show you many effective ways to:

Move your bodyweight safe and fast.
Get your ass off the ground.
Lift heavy shit.

In here, and in our version of fitness, one is no more important than another, and one without the others is incomplete.

We want to be as efficient, learned, and technical as we can in performing all tasks relating to these objectives.

Move more, move faster, get stronger.
Eat, rest, recover, repeat.

Posted: December 19th, 2013
at 10:41am by Wolf Brigade


Categories: MENTAL

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mental.

As a continuation of the topic we addressed over the weekend, please take the time to read this excellent piece written by one of the best Coaches in the world. It makes some hard-to-articulate and often ignored points very clear, and also offers some excellent reinforcement of many of the philosophies and practices we employ here at Wolf Brigade.

Enjoy.

CrossFit: The Good, Bad, and the Ugly by Mark Rippetoe

Posted: December 2nd, 2013
at 10:01pm by Wolf Brigade


Categories: MENTAL,Training

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mental.

Our little gym.Wolf Brigade, October 2008.

“Concept vs. Execution”

Part 1.

The equipment we have and use is purposeful, and has been accumulated over time- just like the training methods themselves. Each tool is a means to an end; the border to the puzzle but not the body. The goal of training people in high-level generalist fitness needs to remain at the forefront: Improving peoples physical and mental states by making them stronger, faster, safer, healthier, and more confident. Any tool or movement used in the achievement of that objective is simply a means to an end; The equipment is no more the point than the workout name, or even the movements themselves.

A similar focus on reason and rationale needs to be employed by those intending to operating such a facility: Is attending a weekend class, taking out a substantial loan, packing a room full of expensive equipment, and running a Groupon to attract as many members as possible as quickly as possible a sound strategy for developing a stand-out athletic facility? How is that any different than the franchising of a Papa John’s Pizza or a Cold Stone Ice Cream? (One difference is that Cold Stone requires 120 hours of classroom + hands on training TO SERVE PEOPLE ICE CREAM. Not teach them potentially dangerous movements, lifts, and the applications of.)

Neither volume of equipment nor novelty of exercise can make up for deficiencies in training experience, replace commitment to mastering the details of your craft, or mask the ego of trainers focused mostly on their own personal progress. What it CAN do is impress a novice athlete that still believes “more = more”, and lead them to believe that quality of facility = quality of information. It may not be an intentional deception, but (especially from a consumers point of view) it is one that is worthy of note.

Refer here for an excellent quote relating to a portion of the above topic:

Mental #34

Consider/ evaluate where the priority lies in your (potential) training environment; Look closely and question often as to whether volume has moved past substance on your gyms priority list… and whether substance was ever on it in the first place…

Partner drag. Wolf Brigade, October 2013.

Part 2.

The ownership of a high-level fitness, strength, and conditioning facility should not be a virtual turn-key operation that can be executed beginning-to-end in one week. If having money is a stronger motivator than earning money, then one of the franchises mentioned above is likely better suited; Sure, you’re feeding people garbage, but at least you’re not telling them it’s something else.

If teaching “functional fitness” is your chosen path, put skin in the game. Give the gym your last name, start small, train people correctly and meticulously. Know what you know, and know what you don’t, and grow at an manageable pace- never sacrificing quality for quantity or progress for profits. If that all sounds too lengthy and tiresome, then it is simply a testament to how far the apple really has fallen from the tree.

More from Wolf Brigade:

The Pursuit of Preparedness

Expert Generalism

Searching

Mental Endurance

Foundation

Posted: November 30th, 2013
at 4:13pm by Wolf Brigade


Categories: MENTAL

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mental.

Perception vs. ExecutionFeatured on a board in our training room this week 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/ 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 “Moderate Relentlessness”.
There is no value in being “Partially Unstoppable”.

Posted: September 2nd, 2013
at 8:00pm by Wolf Brigade


Categories: MENTAL

Comments: No comments


mental. (re-post from 04/25/12)

“Searching”

We’re all looking for something; when our sights are set too low or we’re always viewing the next bar as too high, we very well may never find it. When the search ends, development halts, and our true potential looks down on us and laughs, knowing there’s no danger of us catching it…
____________________________________________________________

I played lacrosse when I was a kid. I liked it, I was pretty good at it, and it made my parents happy. When I was 11 I came across a BMX bike riding magazine at the grocery store, and long story short, everything else took a back seat to the compulsion I had to find out as much as I could about this unique (and at the time, bizarre and unconventional) culture. The imagery was brash and bold, the players in the “game” were wild and looked like people you might be afraid of if you saw them walking in your neighborhood, and I couldn’t get enough. The idea of “convention”, while I probably didn’t define it as such at 11 or 12 years old, changed immediately for me. The stability and simplicity of team sports (and the just-add-water social circle they often create) stepped aside to make way for a path that didn’t make sense to anyone but me…

Continue reading “mental. (re-post from 04/25/12)” »

Posted: July 28th, 2013
at 8:18pm by Wolf Brigade


Categories: MENTAL

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mental. (re-post from 05/07/12)

 

Regarding self defense:

We offer self defense classes at Wolf Brigade, both in an open group format on Saturday, and by small-group appointment.

Physical capacity, in our opinion, is only as useful as its application in keeping you healthy, happy, and safe. “Self defense” is often a murky term, and is just as often bathed in misinformation and mysticism- mostly for marketing purposes. NOTHING works all the time, big people will very often be able to overwhelm smaller people regardless of training, and if it is hard to learn or requires precision, it is HIGHLY unlikely it will work during a real-life attack without extensive, exhaustive practice; if you’ve been studying jiu-jitsu for many years, you may triangle choke an attacker, but that is by FAR the exception, and applies to very few.

Even the most well prepared can be victimized by the least prepared, just as the strongest can be toppled by the weakest. One near- sure-fire way to wind up on the wrong end of an attack/ altercation/ confrontation is to let your ego (or denial) keep you from considering the mental AND physical pieces of the puzzle.

The goal of our self defense training is just as much instilling a mindset of awareness and preparedness as it is introducing and practicing physical techniques.

Continue reading “mental. (re-post from 05/07/12)” »

Posted: July 10th, 2013
at 12:58pm by Wolf Brigade


Categories: MENTAL

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