Workout of the Day:
Three sets of:
Front Squat x 10 reps
Rest 2 minutes
Ring Rows x 12 reps (slow and controlled, rigid plank)
Rest 2-3 minutes;
and then,
As many rounds as possible in 12 minutes of:
15 Ball Slams
15 Wall Ball Shots
200 Meter Run
A Rare Opportunity to Learn From Tony Blauer
Written by Jeff Martin – Co-Founder of CrossFit Kids and Brand X Martial Arts
WHEN - Saturday, February 13th from 1:00 – 5:00 at CrossFit Brand X in Ramona.
As many of you know, Brand X started out as a boxing and self defense gym. We found CrossFit and started offering it to our clients to better prepare them for the ring or a violent confrontation in the street. While CrossFit has become the primary focus of our gym, we still offer self defense classes and seminars. As CrosssFitter’s we want our training to make us ready for life. We feel strongly that being ready for life means being ready for anything life throws our way, and while having a 500 pound deadlift or a 2:30 Fran is great, if you cannot productively bring that strength or stamina to bear when life demands it, then our training has failed us. As Crossfitters we train for the unknown and the unknowable. Tony teaches you how to survive the unknown and unknowable.
I met Tony in the mid 90’s in the pages on Black Belt magazine. I was always impressed with the ideas he discussed and the scientific way he approached self defense. Apparently others were impressed as well, Tony has worked with agency’s such as Federal Bureau of Investigations, U.S. Secret Service, Federal Air Marshall Service, U.S. Marshall Service among many others. Since joining CrossFit, Tony has been working to help us make CrossFit Kids Combatives a reality.
Tony has offered to do a seminar at Brand X to introduce CrossFit affiliates to his S.P.E.A.R. system and show how self defense training and CrossFit training can be combined. Tony will be covering:
* Essential S.P.E.A.R. drills
* Performance Psychology
* Situational Awareness
* Combining CrossFit with PDR skills
The cost of this seminar is only $100 for Law Enforcement Officers and First Responders, and $150 for the general public.
If you would like to come to this seminar please email us at Jeff@crossfitkids.com. Tony doesn’t personally teach many seminars, so this is a rare opportunity. Space is limited, so please respond as soon as possible.
I would love to go to this! I went to one of the PDR sessions a year and half ago and Tony was there, his presentations are very entertaining and practical.
Overall it was a great experience for someone without a martial arts background and who is not MIL/LEO.
I wish I had more training as a walk around the streets of Manhattan.
Mark-
I agree with what you are saying- I think it is definitely possible to have minimal to no fat gain while on a strength program if you are willing to be patient with it. I was willing to dedicate a month to nothing but strength to see maximum gains. One of the trainers at my gym had done GOMAD and had good results, and I wanted to see the best gains I could in a month and was willing to sacrifice temporary body composition knowing I lose excess quickly on a clean diet.
It was my first attempt a periodized training and I took the most aggressive approach. When I do this again in the future, which I plan to do, I will not take as much of a hard gainer approach to it by inhaling all food in a three block radius.
I would say that if you want to see maximum results as fast as possible and dont care about body composition the “eat big to get big” and “weight moves weight” principles arent necessarily far off. Though if you are making this a longer term goal like Rich is then you can pace it out a bit better and avoid overuse injuries and gaining a lot of fat like I did.
Also I am not really condoning 70sbig. I like to check out other programs and see what other people take as their approach to training some of the same lifts as crossfit does. 70sbig is a fun website, but they have very different long term training goals than I do, and probably most of the crossfit community. Still, its fun to check them out.
My New Year’s Resolution is to push my body harder than I have ever pushed it before. Seems unmeasurable, but OPERATION: SHOCK & AWE has been fully planned out. First, I signed up for the Look Good Feel Good, Play Good Challenge to kick start my efforts. I have registered for my first marathon this year (The Rock and Roll) and have joined a running club to make that dream a reality. Next, I am climbing Mt. Whitney, the tallest Mt. in the lower 48. It will be 500 vertical feet higher than I have ever gone before. So, I am training diligently to run farther, climb higher, and in all this, I think I will probably look better, feel better, and play better. My greatest concern is being able to come up with something to out do myself next year.