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

  • Fri 18 April

    7 Habits of Highly Effective CrossFitteres - by C.J. Logan
    #5 - Embrace the running WODs
    CrossFit isn't exactly about just "going through the motions" of a workout... yet that's exactly what some ineffective CrossFitters do on days with running involved. Especially on running days... or even "cherry-pick" and don't even show up at all! Maybe you hate to run (let's admit it- running sucks) or aren't particularly good at it. We get it. But then you have to show up for those WODs and you must give them the same enthusiasm and virtuostiy as any other WOD that you love. Not only will improving your runs shave minutes off workout times, but it's also a requisite for being well-rounded fro a fitness standpoint. So embrace the running. Then, you will be closer to being great at some things, good at everything, and sucking at nothing, and farther along to being a more effective CrossFitter.

    Athlete's choice:
    Get out there and run!
    1 mile, 5K, multiple 200m/400m/800m intervals, etc. You chose.

    Be creative and do it in a location that you can actually enjoy, if possible.

  • Thurs 17 April

    7 Habits of Highly Effective CrossFitteres - by C.J. Logan
    #4 - Attack all weakness
    "Cliche alert: A chain is only as strong as its weakest link. You've heard this phrase many times before, and that's because it's true. The whole point of CrossFit is to be well-rounded and minimize and "holes" in your fitness. Everyone has weak areas, and if you constantly avoid working on them, those areas will grow even weaker in relation to your strengths. When this happens, the risk of injure increases and progress is stunted. Elite CrossFitters make a habit of attacking their weaknesses - whether it's running, Olympic-lifting technique or strength. They identify a hole and work on it until it no longer holds them back."

    Here is a shot of my team here at advanced SWAT school.
    "Team APD" comprised of Abilene and Albuquerque PD SWAT.


    Vet the upcoming Bootcamp benchmark test -

    1 minute max squats
    5 mins rest
    1 min max sit-ups
    5 mins rest
    1 min max push-ups
    5 mins rest
    800 m run for time

  • Wed 16 April

    7 Habits of Highly Effective CrossFitteres - by C.J. Logan
    Habit #3 -Scale as needed

    Ego can interfere with effective CrossFitting - specifically, always chasing the "as prescribed/Rxd" distinction in a WOD. In many cases for many people, however, doing the WOD exactly as written, as strange as it may sound, actually isn't the best way to train. Every WOD is designed to cause a certain adaptation in the body. Sometimes, scaling may be required to accomplish the intended outcome. The stimulus may be different for different people trying to accomplish different things, too. Remember, the WODs "as written" are the ceiling, and most athletes are living somewhere under the ceiling. Scaling is the norm. That may mean using lighter weights, going shorter distances, or doing fewer rounds to accomplish the intended purpose of the WOD. Conversely, if the WOD is supposed to be heavy, long, etc., that may also be the intended purpose of the WOD, so scale appropriately. If in doubt, check with your COACH and work out a way to still accomplish what the WOD is intended to accomplish for you as an individual athlete based on your goals, as well.

    Rest Day or make up a WOD (and SQUAT GODDESS/PUSH-UP PIMP work)

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