CrossFit, in general, is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any committed individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting. Tacticians and operators need these things, along with mental strength and clarity, proficiency with their weapon systems under stress, and an undying will to dominate. I simply bring my influence from combatives and SWAT training and experience to develop strong, enduring athletes who want the same influences in their personal training and/or personal lives.

Workout Of The Day

  • Tues 22 April

    Detect, Defuse, Defend - CrossFit Defense Abilene - May 3rd 8:30AM


    Registration is OPEN

    Register and pay HERE

    7 Habits of Highly Effective CrossFitters - by C.J. Logan
    #7 - Go to bed early
    You can't get stronger and progress if you don't recover, and you can't recover fully if you're only squeezing in 4, 5, or even 6 hours of sleep a night. Most experts advise to actually get 8-10 hours of sleep per night, with a recent Stanford University study placing special emphasis on the top end of that range. The study showed increased abilities in technical sport skills with nightly sleep in the range of 10 hours, which should tell active CrossFitters that it certainly applies to CrossFitting! So make it high on your priority scale. Growth and recover occur when we rest. Getting 8-10 hours of sleep a night is ideal, especially for athletes with high intensity and high training volume (CrossFitters). Why undermine your hard work?! Get effective and get to bed early.

     

    Strength
    Deadlift 5 RM (add 10 lb to last workout)

    Conditioning
    Complete:
    KB Step Ups – 20″ box w/ 1.5 pood in each hand – 30 reps
    Strict Pull Ups – 50 reps
    Banded Good Mornings – 100 reps
    *This workout can be broken up in any amount of sets and reps.



  • Mon 21 April

    I'm back from Advanced SWAT school! (and in one piece) I missed you guys! The schedule is still a little tricky this week, as I am leaving Thursday afternoon to go spend time with Tim Thackrey and several other highly successful CrossFit box owners and will be coming back with lots of info and motivation to continue to make this the best place to train in Abilene. CFB members are already awesome, so in the meantime, keep making it the best CrossFit community, as well! Keep training hard, rest/fuel/recover wisely, stay consistent, keep encouraging each other, and don't even think about leaving early until the last athlete has been cheered for and has finished and everyones' equipment has been stashed away and your area cleaned up.
    I added a couple more classes to the schedule to help out before I leave, so check out the schedule tab and plan accordingly. Thanks!

    7 Habits of Highly Effective CrossFitters - by C.J. Logan
    #6 - Always refuel after workouts
    If you fail to re-fuel within an hour window of your workout, you will not only miss out on the opportunity to adapt to your training and grow stronger, but you may in fact cause more damage than good. After an intense training session, muscles are in a damaged state and need to be repaired. They're low on glycogen, the stored form of glucose, while levels of cortisol, a muscle-wasting hormone released under stress, are in high concentration in the body and need to be brought down immediately. The solution to all of these issues is post-workout protein and carbohydrates, preferably in liquid form, to deliver the macronutrients to the muscles as quickly as possible. Then, try to eat a whole-food meal within the next hour. It's a key to success, and effective CrossFitters take full advantage of this important "window of opportunity".

    Coach Tim's additional info: I happen to have sought out two of, what I believe to be, the best recovery products available. One is currently available at the box for purchase after your WODs (which will be heating up soon...) and is a chilled, light beverage that I use and enjoy:

     

    You can find info on the product here: http://www.drinkfitaid.com/overview/

    FITAID is all natural, certified gluten free and has almost 3 grams of targeted supplements to AID your WOD. With things like Glutamine, BCAAs, Omega 3 EFAs, Glucosamine, B Complex, Vitamins C, D, E, Natural Anti-Inflammatories, Quercetin, CoQ10 and Green Tea Leaf Extract…FITAID is the most comprehensive and effective canned pre and post WOD beverage on the market today. On top of that, it’s lightly carbonated, sweetened with raw organic blue agave and stevia, has only 45 calories per can and tastes amazing.

    The other is a current Advocare Product Spotlight product that I also personally use. It is a shake mix and you can find info and purchase it here: https://www.advocare.com/11011434/office/incentives/spotlight/Postworkout/default.aspx


    Advocare's Post-Workout Recovery Sports Drink is currently on sale. It contains more than 30 vitamins, minerals and other nutrients that support the muscles' metabolic processes in recovery and helps minimize occasional soreness after workouts. Post-Workout Recovery combines the muscle-supporting nutrition used by hundreds of professional and world-class athletes across the United States. It helps enhance physical performance and endurance while supplying essential components for muscle repair and gain during and after physical activity. The unique blend of high-quality protein combined with glucose polymers and other carbohydrates, gives the body energy and structural support.

    Post-Workout Recovery also contains branched-chain amino acids to support muscle recovery, growth and endurance. Finally, the antioxidants present in this advanced sports drink help the body ward off free radicals that are commonly produced as a result of exercise.
    Check one or both of them out! I seek out the best and share it with you for your added success.

    Strength
    Squat 3×5 (add 5 lb to last workout)
    Press 3×5 (add 2.5 lb to last workout)

    Conditioning

    Complete 6 rounds for time:
    Barbell Walking Lunge @ 35% of 1 RM FS – 10 reps (5 RT/ 5 LT)
    Sprint 50 yards – 1 rep
    Ring Dips – 10 reps
    *Barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
    *make sure to step out into a long enough lunge where your front knee is even with or in front of your front toe.


  • Sun 20 April - Happy Easter!

     

    WWOD: (gotta get back in the box, but short and sweet to allow for time with families, etc.)

    Warm-up - breathing techniques and visualization. ROM drills. 3 rounds of 25x double unders, 10 squats, 10 push-ups, 10 ab-mat sit-ups
    Strength - 20 squat clean and jerks, working up in sets of 5 to a heavy weight (heavier than WOD working weight), then 2 sets of 3 touch-and-go clean and jerks at the WOD working weight (no more than 75% of 1RM clean and jerk)
    Work Capacity - 10 min AMRAP
    3 Squat Clean and Jerks (155/105)
    6 Bar-facing Burpees
    9 Toes-to-bars

    Stamina - Cool-down 1 mile run (maybe in the rain!)
    Durability - Stretch, Roll out, Hydrate and Re-fuel



     

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