21 June 2015


My wife.

Since my last (departing) post I have continued to journey through the ebb and flow of life and have been significantly blessed. Along the way I have been given opportunities that afforded me great ability to learn. I was able to study the Conjugate Method under Louie Simmons at Westside Barbell, I worked as a CrossFit Coach at a local box, I earned both the CSCS and TSAC-F through the NSCA, I learned to sumo deadlift from Matt Wenning, I served on a team of four that created an operational fitness "C" school for the military, I became a tactical combatives instructor in Krav Maga, and most importantly my beautiful daughter was born.

What I have learned/relearned is this:
1. Make being strong a strength!
2. Incorporate daily mobility training - Becoming a Supple Leopard by Kelly Starrett, is an awesome resource.
3. Conditioning should be balanced to target all three energy systems appropriately.
4. Variety is integral to creating a greater base of GPP.
5. Your program should allow for individual goals/objectives.
6. Your rest/recovery should be intelligently planned/programmed.
7. Target your weaknesses/deficiencies!
8. Training should revolve around the functional movements of the body: pushing, pulling, squatting, hinging at the hips, loaded carry, rotation, and counter rotation. 
9. Follow a plan.

3-4 Rounds
30x Atomic push-ups
30 sec Sprint in place jumping rope
30x Alternating KB swings 53/35lbs
10x Strict pull-ups
30x Alternating pistols
30 sec Rest


3 Rounds
PVC wrist roller extension w/10lbs 5 feet up and back down
5x Standing ab wheel rollouts as slow as possible
2 minute wrestler neck bridge
Rest as needed between rounds

04 September 2013


After accumulating three years worth of training sessions, I have decided to cease posting my training online. I will still periodically post informative bits that I think can benefit others. It's simple really - find what works for you and do it. No two people are alike. You are in charge of you. Change is predicated on change, if you never alter the stimulus there can be no adaptation. Remember your mind is the greatest tool, weapon, and asset you've been given. Use it to your advantage.

03 September 2013


"The LORD is my shepherd; I shall not want."
Psalm 23:1

4 Sets
8-10x Good morning (use a load that is hard, but doable)
Dummy drag 1 minute 185/100lb dummy

02 September 2013


"I will be glad and rejoice in thee: I will sing praise to thy name, O thou most High."
Psalm 9:2

Squat 3-3-3-3-3-3-3-3-3-3

01 September 2013


"He that dwelleth in the secret place of the most High shall abide under the shadow of the Almighty."
Psalm 91:1

4 Sets
25x Sandbag get-ups 80/60lbs
25x KB swings 55/35lbs
Rest 1 min

29 August 2013


"He that is slow to wrath is of great understanding: but he that is hasty of spirit exalteth folly."
Proverbs 14:29

6 Sets
50yd Bear crawl sled pull 135/95lbs
Rest 30 sec


5 Sets
100m Over/under swim
100m Finning

28 August 2013


"And we know that all things work together for good to them that love God, to them who are called according to his purpose."
Romans 8:28

50x Curtis P. for time using a load that is half your bodyweight


Practice form and execution with turkish get-ups and KB windmills

27 August 2013


"Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven."
Matthew 5:16

Every minute on the minute for 10 minutes, perform a hill sprint. Choose a hill that is difficult for you to make it to the top and back down in 30 secs.


"But the anointing which ye have received of him abideth in you, and ye need not that any man teach you: but as the same anointing teacheth you of all things, and is truth, and is no lie, and even as it hath taught you, ye shall abide in him."
1 John 2:27

Ruck > 90 minutes 35-50lbs


Sandbag cleans 80/60lbs

25 August 2013


"Let not mercy and truth forsake thee: bind them about thy neck; write them upon the table of thine heart: So shalt thou find favour and good understanding in the sight of God and man."
Proverbs 3:3-4

Work Capacity
Complete as many sets as possible in 10 minutes:
10x Single arm push-ups
10x Pistol squats