25 September 2016


Strength Endurance
Climb ladder 1-2-3-4-5-6-7-8-9-10...
Strict pull-up
Ring dip x2
Overhead squat 75lbs x2

Note: When you can no longer complete an unbroken set of strict pull-ups, rest one minute and then descend the ladder from how ever high you climbed it.


There is so much information currently available for each of us to take advantage. Unfortunately, there is also a significant amount of disinformation that can be misleading, time-wasting, and inappropriate.

I started this project in 2008, with the objective of uncovering the truth behind the question "What is fitness?" Eight years later, after countless hours spent testing theories, traveling down roads that led to both success and injury, and experimenting with a gamut of methodologies - I have an answer to that question. Balance.

What I have discovered is that no matter what you are pursuing be it competitive sports, records, strength gains, faster times, greater health, endurance, flexibility, power, skills, or aesthetics, without balance you are not truly fit.

Perhaps, in the context of your endeavor, defined by the parameters of that activity you are the fastest, strongest, most powerful, leanest, longest lasting, or healthiest individual. But the pursuit of greatness in a singular arena requires that other facets be put to the side.

In this world, each of us were created with purpose. Yes, you! You have a purpose. With purpose comes responsibility. I'd be hard pressed to discern what everyone's natural gifting or unique calling was; however, I recognize that physical fitness is an aspect of your life that when applied in balance can greatly enhance your ability to affect your circumstances.

No matter your individual purpose, we all have an inherent right and responsibility to protect and provide for ourselves and our families. We have a duty to stand up for, protect, lend a hand, and assist our fellow man in whatever capacity we are able. Our physical preparedness, mental faculty, faith, courage, character, grit, moral code, and situational awareness all serve to aid in this ability.

My goal is to help you in bringing balance to the physical preparedness aspect. In doing so, I will provide weekly training sessions with the specific objective of building a well-rounded base of fitness. The intention is not to be a coverall, nor will this program give you the specifics to chase down anyone set attribute.

I want each one of you to establish a healthy level of endurance and work capacity, because life is demanding of our energy. I will promote the development of strength and power, but not to the degree that conditioning or variety will diminish. I am a firm believer in the continuous pursuit of learning, and therefore will incorporate skills that may take years to practice (this is ok, and should be approached with patience).

Sewing and reaping. That is what will happen. I want to sew into you principles, knowledge, practices, wisdom, and resolve. So that you can reap the ability, confidence, character, and strength to do the things you were meant to do, and be the person you were meant to be.  

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.