Archive for the ‘MENTAL’ Category


Post. We are very pleased to share that Greg Walsh is interviewed in the current issue of Post Magazine. Locally, it is available at these locations. Outside the Rochester, NY area, it may be ordered through the Post website. Enjoy!

Posted: November 7th, 2014
at 8:25am by Wolf Brigade

Categories: MENTAL

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LA skull A Halloween horror story: The Trump Card by Greg Walsh

Posted: October 30th, 2014
at 12:26pm by Wolf Brigade

Categories: MENTAL

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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.

Posted: October 19th, 2014
at 7:02pm by Wolf Brigade

Categories: MENTAL

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mental. (re-post from 10/27/12)




“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…

Posted: October 12th, 2014
at 12:51pm by Wolf Brigade

Categories: MENTAL

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Posted: September 28th, 2014
at 7:22pm by Wolf Brigade

Categories: MENTAL

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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

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

Categories: MENTAL

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A friend of mine died yesterday of a self-inflicted gunshot wound on a remote trail near his home in the Hollywood Hills. It is unfortunately not the first and probably not the last time I will see someone I knew, respected, and related to make such a choice, and will subsequently watch myself think the entire situation into the ground.

In this instance, my friend was a counter-culture pioneer. He concepted and launched wacky, underground clothing brands and grew them from nothing into something- all along the way championing, commiserating with, and even employing many of the misfits and weirdos his brands catered to. He played in great bands, he thought and operated exclusively outside the box, he was driven by discontent, and ultimately (like many of us that never have and never will walk a conventional path) was likely driven mad by it.

The groundedness and relentlessness it requires to stay balanced while constantly swimming upstream, running through the mud, and dusting yourself off after each and every fall, year after year, are lessons that he had learned the hard way times-over, and had almost certainly taken a toll.

Even in my comparatively limited capacity I can relate to the forging (as opposed to the following…) of a path as being an often dangerous game, accompanied by the potential for both great risk and great reward, and demanding a price to play that most are unable and unwilling to pay.

RIP Drew.

Bosch. Garden of Earthly Delights.

Posted: August 20th, 2014
at 9:03pm by Wolf Brigade

Categories: MENTAL

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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.

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

Categories: MENTAL

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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


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

Categories: MENTAL,Training

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clinic. 07/24/14

Self-defense Summer 2014

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

Categories: MENTAL

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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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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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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.)


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

Categories: MENTAL

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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.


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


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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“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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