Posted in CraseFit

CraseFit on YouTube

anchorOur CraseFit YouTube Channel is now up & running & ready for your viewing & sharing pleasure!

These first few videos share a theme . . . each of them are 22 push-ups, and will be spread out over 22 days. All of our videos won’t be of Cooper & me doing push-ups, but after learning about, and their push-up challenge, we thought doing & posting all these push-ups would be a good thing.

Taken from their own website:

#22KILL is a global movement created by veterans with a mission to:

  • Raise awareness to veteran suicide and mental health issues such as PTS.
  • Educate the public about current veteran-related topics and issues
  • Recruit Veteran Advocates aka “Battle Buddies”
  • Support various partnered organizations who focus on veteran empowerment, mental health treatment, and other services for veterans and their families

Thank you each & all for visiting, and please pull double-duty by helping us get the word out about our CraseFit YouTube Channel as well as the word about all the good, glorious & noble work happening over at Learn more about what we can do to help our Veterans.

Be More Human

Semper Fortis

Posted in CraseFit Newsletter

Swing Theory

 Swing Theory

“The mistake most trainees make is they try to move too quickly to complex movements before getting the form down. But greatness resides in those who have the patience to master the patterns first, then add complexity later.”
~Dan John

We talk about the Swings, and we routinely practice the Swings. As far as Kettlebells go, the Swing is the most fundamental movement we have. Swing theory tells us that once we have it down, we can move on to the more complex movements of Cleans and maybe even Snatches. Still, even once we’ve “moved on” to these more complex movements, why do we continue to do & practice Swings?

One danger in doing any one movement or action too many times is the potential for complacency. Our ego tells us that we’ve got this, and our body loses interest . . . and in our movements it shows. Think of complacency as a mutiny against good form & technique. The reason we train the Swing long after we’ve got this is to put down & squash the mutiny.

Continuing to train a movement we believe ourselves to have mastered is a crucial step in mental fortitude & toughness. Anyone can pick up a weight and put it down. Real training comes from being able to harness and focus our mind on whatever task we engage . . . even if it is something as “basic” as a Swing we’ve done thousands of times.

Our bodies do not always move & respond in the same way. How does your body feel after an hour walk or hike? How does it feel after sitting at a desk under fluorescent lights for 8-10 hours? How well do you move when you’ve exercised regularly for the past few weeks? How different does it feel to come off a week-long illness?

Different factors impact our ability to move, some positively, some negatively. Having performed a movement flawlessly in the past does not mean that we perform that same movement perfectly every time we do it. Having done it correctly before means that we can do it correctly again, not necessarily that we will. At best, history tells us what we’ve done before, and gives us an outline of what we’re capable of doing again. History never guarantees present or future success.

Always be mindful in your movements. If you’ve done something well in the past, try to recreate that feeling and those thoughts in the present moment. Kettlebell Swings may seem basic, but basic should never be confused as easy, and easy should never lead to complacency. No matter what movement we practice or train, be mindful of where you are and how your body responds. This is how we train for results, and this is how our results lead us to success.

Sample Workout:

Every Minute on the Minute (frequently called EMOM Workouts) for 10 minutes, perform:

  • 10 Kettlebell Swings

This is an easy way to do 100 Swings without the monotony & potential complacency of performing 100 reps in a row. Depending on your experience level with the Kettlebells, 10 swings will take you anywhere from 15- 30 seconds, which leaves you 30-45 seconds to recover before the next round. During each set, focus on good body posture and mechanics all the way through the movement.

As a sample workout, this is just a template, and the template can be modified in any number of ways to suit your needs. One example would be to reduce the time to five minutes and the number of reps to 5. If you are a beginner, 5 consistent reps is a very good place to start, and a good number to make sure you are using good form all the way through the movement.

Another way to modify the template is to add reps per minute, either all at once, or gradually. Once you can easily do 10 reps on the minute for 10 minutes, work on 11 reps on the minute, 12 reps . . . or, do 11 reps on the first minute, 12 on the second, thirteen on the third, and so on.

No matter how you modify the workout to your needs, be mindfully present through all of your movements and through the duration of your workout.

Move towards strength,

Posted in Daily Fit Project

Pay to Play

The heat of the sun chases me all the way down the hill. I cut left to slip around the back end of the circle, only to be outsmarted again. Trees ahead, I’d duck into the shade and teach my treacherous tormentor a mighty & bold disappearing act. This same shadow that looked so large & inviting turned out to be a small & urgent nudge back into the beat-down of the sun. Up & around a smaller hill, step off onto a dusty trail, and the forest graces me with shade.

Ranger Rows, Push-ups and Squats . . . all the makings of Murph modified, minus Memorial Day . . . make up mods. It all depends on what we have and what we can do with what we have. The heat of the sun is much more giving & generous than my skill at Pull-ups, so with Ranger Rows I go, with extra reps I’ll grow.

What do we hope to get out of our workouts? Immediate gratification? What’s given quickly can be taken easily. No, we crave something more nutritious than quick, easy, slick & sleazy. Protein bombs lit with creatine fuses. We chisel away at time with the intent of making something of our experience, something that lasts, something that endures, something that makes our contemporaries ask where we got those.

We’re talking about muscles, of course. Not the over-inflated, under-performing show-biz variety . . . no, we want the Show AND the Go. We’ll take one of each . . . Who do we make the check out to? After all, I ran down here from home . . . if I truly want to regroup & make something of myself, I still have to run back up the hill I came down . . . and now I’m given to understand that checks aren’t accepted. Not cash either. Sweat equity . . . work ethic . . . dedication . . . discipline . . . consistency . . . these are the only forms of payment encouraged.

At the end of the day we’re only one or two workouts closer to who we want to be & how we want to be seen. The alternative is daily & certain regression . . . which for us is no alternative at all. We don’t need, have or want a plan B. We give all we’ve got, and the rewards chase us down like a hot old summer sun.

Semper Fortis