In one of my hour-long meditation sessions with Zen master Nakamura back in the late 80’s, he wrote a saying in Kanji characters on a board. It translated as: “Fall down seven times, get up eight.” He explained that it’s meaning was more nuanced than the words implied. The key was in how well you […]
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time: 1 Mile run 100x Deadlift (body weight) 1 Mile run 100x Shoulder to overhead (.25 bodyweight) 1 Mile run 100x Back Squat (.75 bodyweight) 1 Mile run 100x Bench Press (.50 bodyweight) Durability: Hydrate and fuel within 30 minutes. Journal post training session […]
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 100x Curtis -P for time *Every time you break: 200m Run *Every 6 minutes: 7x Burpee over the bar *Breaking For Burpees over the bar does not require a 200m Run. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Summer is here, and naturally, we are all loading our plates and bellies with fresh fruits, vegetables, and grilled goodies. It seems like a given that you would cut some calories and feel better than ever with all this healthy eating. Fruits and vegetables hold a host of enriching vitamins, minerals, carbs, fiber, and other […]
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Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: Complete for time: -10,000m Row -20x Rope Climbs -2 Mile Farmer Carry *Reps and movement may be partitioned any way and completed in any order. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Many people resonate with Gandhi’s quote, “You must be the change you wish to see in the world.” What do you think the most important word in that sentence is? Be. A lot of us focus on doing, especially when we set goals. That is useful and appropriate. We call that our Front Sight Focus […]
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Saturday Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 10 Rounds for time: 750m Row 10x Man Makers (45/35) 1x Rope Climb Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Unbeatable Mind Coach Dr. Lara Pence gives tips on how to deal with emotional triggers (and be on the watch for our Unbeatable Mind Coaching program rolling out later this month). We all feed the fear wolf sometimes. I know I do. But suppressing your emotions hijacks your health. That’s why it’s crucial to have […]
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 60min AMRAP: 200m Farmer carry (heavy) 5x Rope Climb 10x Man Makers 15x Burpee Box Jump 20x 4 count Jumpping lunge Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Glen and Murph: For time: 30x Clean and Jerk (135/95) 1 Mile run 10x Rope climb 1 Mile run 100x Burpees 1 Mile run 100x Pull up 200x Push up 300x Air Squat 1 Mile run Durability: Hydrate and fuel within 30 minutes. Journal post […]
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