5 Hang power clean @ 75-80% of 1RM
:30 sec. rest
Then, 3 rounds or 15 minutes- whichever comes first:
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:
Today, count total revolutions for score.
And then, immediately, 1 Tabata interval of:
Alternate movements each round (4 rounds each), and work to maintain consistent, high-quality output.
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.
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…
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?
x 9, followed immediately by:
*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.
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.
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.
“Concept vs. Execution”
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:
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…
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:
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”.
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…
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.
There is a big difference between ‘working hard‘, and ‘working as hard as you possibly can.’
Equally useful in varied circumstances, it is necessary to understand the difference in concept, feel, and result.
Until that difference is realized and embraced, you will never be as strong, as fit, or be as skilled as you possibly can.
Referring back to a perfect articulation of a familiar concept:
“If there is no struggle, there is no progress. Those who profess to favor freedom (advancement, ed.) and yet depreciate agitation, are men who want crops without plowing up the ground. They want rain without thunder and lightening. 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 a demand. It never did and it never will.” Fredrick Douglass
The Wolf Brigade theory on “Expert Generalism”.
When I began training martial arts, one thing I was immediately taken with and became almost fixated on in the years to come was how effortlessly those leading the training seemed to move; As a new student it was the visual side of the fluidity that initially appealed to me. As I continued my learning, changed disciplines, and ultimately put my training into more “real” practice, I began to discover that there is much more to physical proficiency than meets the eye- especially when it is expected to hold up under pressure.
Some of my early instructors in the more traditional martial arts moved with a grace and expertise that is only gained through exhaustive practice of the very same thing, day in and day out, for a very long time. My respect for that style skill development has not lessened, but HAS been compartmentalized, and now occupies a slightly different place. My later instructors in more combat-oriented martial arts and some of the world-class instructors I have had the opportunity to train with ALSO moved with a guided, hard-earned fluidity that seemed to me, especially initially, to be almost miraculously adaptable. THEIR version of “effortless” movement was not relegated to choreography, and no matter what physical question was asked, they always seemed to have an answer.
When my exposure and perspective began to change and I began to feel the tide shift in my own training and skill set, I mistakenly profiled one as having a HIGHER level of expertise than the other- a BETTER understanding of the movements or strategies they were utilizing.
In actuality, it was not so much a greater expertise in any chosen path, but simply a matter of the employment of a wider view- put simply, the “Generalist” approach, as opposed to the “Specialist”.
We had the opportunity not long ago to explain a little bit about our background, and convey some of our training mindsets and objectives to a different audience via the Hammerhead Fitness blog. We are very grateful for the opportunity, received some great feedback from many that read the articles, and wanted to re-post our portion of it here for those that may have missed it.
Our portion is displayed below- the entire article with Steve’s intro can be seen HERE. Thanks again to Steve at Hammerhead, and hope you enjoy…
“My 2002 introduction to CrossFit came in the form of standard bodyweight exercises combined into a short, challenging circuit at the end of our kickboxing classes. I had recently transitioned away from more traditional martial arts into Muay Thai and grappling, and realized immediately that the strength, power, and conditioning demands were enormously different and needed to be addressed. I remember our group DREADING the “CrossFit” part of kickboxing class, and we hadn’t seen anything yet!
The goal of our very savvy coaches (2 of the 8 participants in the 2nd ever CrossFit Certification class in Santa Cruz) was to hook us on the brief conditioning pieces and then deepen the water… and once they did, our performance improved immediately and dramatically.
We began to create adaptations of the training methods that suited our needs, environment, and larger goals- all the while assuring that we kept the “Ready for Anything” idea at the front of our minds. We took the fantastic blueprint that CrossFit provided and began to make it ours. The cops in the group would practice scenario-training with short intervals of explosive exercise, grapplers would use exercises like kettlebell swings and rowing (and later, 360 situps, maces, hammers…) in between rounds of live rolling to build durability and mental endurance.
For us then at CrossFit Long Beach, and now at Wolf Brigade, training was the vehicle… not the destination. The quality of each movement is immensely important, but in our brand of training, the movement is not the point. We want to finish quickly, or lift heavy, or whatever our prescription dictates not because we want to win the workout, but because we have seen that when completed with proper form, a progressive mindset, and an absence of “Gym Ego”, the exercises and combinations of help us improve in all ways possible- both mental and physical, both in and out of the gym.
On the cusp of a CrossFit competition this weekend, Steve from Hammerhead Fitness put together a great post focusing on
“The Aftermath” of a challenging workout, and included one of our “Mental Endurance” pieces to help illustrate the point.
Good luck to everyone this weekend, and thanks to Steve for including our thoughts. Hopefully they will resonate with and be helpful to some of you.
“Suffer with Dignity”
We are very excited to have begun a relationship with Hammerhead Fitness- a great local company with national and international reach.
Our first joint project is an article titled “The Pursuit of Preparedness” that debuted on their website this morning.
Please let us know what you think, and if you like what we’ve said, please pass it on.
“I have seen men build… and destroy. I have seen this world, which could be a paradise, reduced to a planet of greed, and fear, and hatred! I have seen humanity with its heritage betrayed!
I can stomach no more!”
40 Box step* @ 1/2 BW
20 KTE (Knees-to-elbows)
40 Abmat situp** @ 1/2 BW
Adjust height on the step before scaling back weight. For easy height adjustment, use bumper plates as a stepping surface. Situp weight is to be scaled down as soon as the butt needs to come off the floor for momentum on the ascent.
*Weight for box step can be DB’s, KB’s, bumper plates, sandbags. Demand upright posture and lots of tension to keep each step safe and useful- drive up, don’t lean forward.
**Kettlebell is to be used for weight on Abmat situp, and is held at chest level. Position and posture on situp do not change with addition of heavy weight.
There is often self-deception in place in thinking that the weight we CAN carry is the same as the weight we are WILLING to carry. Selflessness, humility, and true loyalty are challenging and often unrewarding loads to bear; The difference between the common and the uncommon man is the willingness to go just as far for others as you’ll go for yourself…
“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…
“Dissension is the mother of invention…”
(If you play by the rules, then the game wins…)
The path already forged is already finished.
Pursue endless development on your own terms, not simply an “end” on someone else’s.