Archive for May, 2014

2014 May 31 WOD

Posted: May 31, 2014 in Uncategorized
WOD – “Mind Eraser”

7 Power Cleans (135/95)
7 Burpees
200m Run


2014 May 30 WOD

Posted: May 30, 2014 in Uncategorized
The new Paleokit order form is hanging on the main board at the gym. As of last night, they had the mango and chicken jerky both in stock. I will place the order on Thursday. Please let us know if you want anything.
Metcon – Teams of 2

Partner One does AMRAP Wall Balls, while partner Two does a 60m farmer carry with 2 KB, 70/53.  Once partner two returns from the farmer carry the teammates switch roles.  Keep a running count of your wall balls as a team.

7 sets of 9 unbroken chest to bar pull-ups, rest 1:00
Supplemental Strength – Time Permitting

2 Rounds:
20 Deads, 165/115
:45 rest
20 Romanian Deads, 165/115
:45 rest
20 Stiff Leg Deads, 165/115
:45 rest
20 Sumo Deads, 165/115
Rest 2-3 mins between rounds

2014 May 29 WOD

Posted: May 29, 2014 in Uncategorized
Test Day

1. 1RM Weighted Pull up (and/or) Max reps for an unbroken set (Compare to July 2, 2013)

2. Max rep Strict HSPU

3. Max Double Unders in 2 mins (Compare to Dec 6, 2013)

4. 500m Row for time (Compare to Oct 30, 2013)




2014 May 28 WOD

Posted: May 28, 2014 in Uncategorized
Metcon – “Fortitude”
Odd: 15 Calorie Row
Even: 15 Burpees
7×8 unbroken C2B pull-ups, 0:40 rest

“Leadership is an art AND a science. It’s a gift AND a burden. Leaders are born AND then they’re developed. It’s both/and NOT either/or.”


Nutrition Challenge

Posted: May 27, 2014 in Uncategorized

It’s almost over!

I will be out of town Friday-Sunday this weekend so I will be doing most measuring on Thursday or Monday. You can complete your workouts anytime before end of day Monday and record your scores. I will be available for measuring at the following times:
Wednesday 4:00-6:15PM
Thursday 6:00-8:30AM, 11:30-12:30, 4:00-7:00
Monday 4:00-6:30PM

Please know that you may have to wait a few minutes if I’m in the middle of coaching or measuring someone else. I ask that if I am measuring someone else, you please respect their privacy and wait outside the office.

I’m really looking forward to some great results from y’all! Good luck to everyone!

2014 May 27 WOD

Posted: May 27, 2014 in Uncategorized
Metcon – “Nancy”
5 RFT:
400 meter Run 
15 Overhead Squats (95/65)
Odd: 5 Back Squats
Even: 5 Strict Presses
Supplemental Strength – Time Permitting

7 x 1 High Hang Squat Snatch, start with a vertical torso and bar at the pockets.

“You will never change your life until you change something you do daily. The secret of success is found in your daily routine.”

2014 May 26 WOD

Posted: May 26, 2014 in Uncategorized
Memorial Day Hero WOD – Flanigan

I hope you can all make it out today to help us honor the fallen and remember our friend.

Run 1.5 miles-weighted
37 minute AMRAP
11 Burpees
7 Pull-ups
2 BB Complex (115/75)

CF Endurance 5/26 – 6/1

Posted: May 25, 2014 in Uncategorized

3+ Hours Before or After CFJ Strength & Conditioning WOD

Choose ONE of the following sports and complete on Monday, Tuesday or Wednesday (5/26-5/28)
Swim: Repeat 750m, recover 3:1 until form/pace deteriorates
Bike: Repeat 1M, recover 3:1 until form/pace deteriorates
Run: Repeat 800m, recover  3:1 until form/pace deteriorates
Row: Repeat 800m, recover 3:1 until form/pace deteriorates
Ruck: Repeat 1M, recover 3:1 until form/pace deteriorates, 60# Ruck/Boots/Utes

Choose ONE of the following sports and complete on Thursday or Friday (5/29-5/30)
Swim: 8 x :20 on/ :10 off
Bike: 8 x :20 on/ :10 off (keep wattage 200+)
Run: 8 x :20 on/ :10 off (12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed)
Row: 8 x :20 on/ :10 off
Ruck: 8 x :20 on/ :10 off, 65#-95# Ruck/Boots/Utes

Choose ONE of the following sports and complete on Saturday or Sunday (5/31-6/1)
Swim: 1600m TT
Bike: 15M TT
Run: 6M TT
Row: 10k TT
Ruck: 10M TT, 55# Ruck/Boots/Utes

Paleokits & Progenex!

Posted: May 25, 2014 in Uncategorized

Paleo stuff is in, sorted and priced.

Mango was out of stock until 5/27 so in will be placing another order later this week. A new sheet will be hanging by the main WOD board if you want anything. We have a few strawberries,  apple pie kits & krunch left in the extra box.

I have Progenex ready for pick up for a couple of people and have 3 chocolate Recovery, 3 vanilla Recovery, 1 mocha Recovery and 1 mocha More Muscle available for purchase.

Happy Sunday folks, come see us at 11 tomorrow!

This week we will conclude our discussion of Col. Boyd’s O.O.D.A. Loop as it relates to personal defense and the gunfight. Hopefully you have seen the correlations between Col. Boyd’s concept and Col. Cooper’s Principle of Personal Defense we discussed last month. Feel free to discuss and ask questions in the comments. If you missed the last 3 weeks, you can catch up <here>, <here>, and <here>.

Week Four: Action
Once we have observed, oriented, decided on the appropriate action, we then decisively act on the information that was gathered and the decisions that were made once our adversary has crossed that proverbial line in the sand.

If we have acted reasonably with an unexpected speed, surprise, and violence of action you will shift from a reactive state to becoming the causal factor in the engagement, thereby interrupting your adversaries plans for you, causing him to react to you, thereby turning the tables and placing him in a reactive state, and seizing the initiative. At this point we will once again continue to observe, gaining the invaluable feedback in order to start the process anew, and driving change until the situation is resolved to your satisfaction.

If you can consistently complete the OODA Loop faster than your adversary can while inflicting very real damage and shock, you will gain the tremendous advantage of relative superiority. It cannot be stressed enough that the basic concept is simply this: Seize the initiative with surprise, speed, and violence of action, and make your adversary react to your actions. By the time your adversary reacts, you should already be doing something different from what your adversary has observed/expected, thereby rendering your adversary’s actions inappropriate.

With each cycle that you complete, your adversary’s actions become more inappropriate by a larger time margin. Even though your adversary may be desperately striving to do something that will work, each action performed will be less useful than the preceding one , causing him to then fall even further and further behind. Often when this realization hits home for your adversary, he will panic and thereby exacerbate his problem, making it all the easier for you to shut him down and finish the fight.

This being said, you must know when it’s time to quit talking and start fighting (if the time for talking has even presented itself). A good example would be: you are in a parking garage unlocking your vehicle door and a van rolls up next to you, screeches to a stop and multiple adversaries with ski masks and duct tape hop out intent on closing the distance to you. This is not a time to scream out “Stop what do you want?!” it is a time for decisive action, implemented with shock, speed, and violence of action on your part, and you should not stop driving change until all threats are neutralized, whether through death, incapacitation, surrender, or until they have been routed.

Excerpt courtesy of Pulse Firearms Training Strategy Manual.