16-Minute Kettlebell Workout for the Office-bound

We sit on our asses all Goddamn day most days. Boy, that sucks!
But that's life, kid. HQ has presented a # of ways to get in a badass
functional training session in 16 minutes the past few weeks.
Here's another great one you can do IN YOUR OFFICE. Cube dwellers will
have to sneak off to an empty stairwell, conference room or step
outside for a second to get 'er done. But this should be achievable
for pretty much anyone, anywhere stuck in an office/chair situation
all day.
It takes one piece of equipment--a light kettlebell or dumbbell.
That's it. I do this sequence with a 15 # kettlebell, use whatever you
can manage with perfect form and without destroying yourself--this
isn't a max power workout. This is a groove greaser that will help
with nerve/muscle fiber recruitment, turning your body on, Functional
Range Of Motion (FROM), and balance while firing up your metabolism
and burning off the birthday cake you politely ate in the break room
at lunch.
It is polite to eat birthday cake, by the way, so please do it. It
won't fucking kill you.
You can do all of these moves in sequence or just a few movements at a
time as you have a spare minute here or there or when you stand up to
take breaks.
If you've got 16 uninterrupted minutes, do it as one fell swoop and
cycle through the movements 10 reps per movement/side until time has
elapsed. Here I'll break it down into three micro sets that comprise
the whole.
SEQUENCE 1
Overhead KB Swing
Alternating one-arm KB Swing
Single arm/single leg Deadlift (chance sides after 10 reps, do 10 reps
on the other side)
SEQUENCE 2
KB Goblet Squat
KB Snatch Right Arm
KB Snatch Left Arm
(NOTE: Check ceiling height before rocking the snatches. The last
thing you want to do is put a hole in the ceiling!)
SEQUENCE 3
KB Halo (swing around the body, catch with other hand in one
continuous movement) Right
KB Halo Left
KB Figure 8 Left (squatting, lace the KB from hand to hand through
your legs in a figure 8 pattern)
KB Figure 8 Right
Got it?
As Kenny Powers would say, fuck yeah.
Live Alive (not on your ass in an office chair).
DRILLit.
www.andrewvontz.com
www.drillit.tv
@vontz

The Conditioning Handbook by Brian Jones

Best, most comprehensive, thought-out training book I own. Covers everything from ex phys/periodization to daily programming for a broad variety of modalities with an exclusively functionally-oriented focus.
Buy it, study it, Live Alive. DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

FASTER BETTER STRONGER THE TRX WAY

This workout excerpted from the forthcoming DRILLit.TV training eBook. This is a special smooth blend for you endurance junkies who keep falling apart and getting injured. Integrate this circuit into your training twice a week following hard days (group ride or interval days, usually Tuesday or Thursday for cyclists) and you'll see improvements in:
-balance
-power
-strength
-Functional Range Of Motion (FROM)

Circuit the following, 10 reps per movement, go through circuit 2 x's with total focus on perfect form:
-TRX Hamstring Curl
-TRX Hip Press
-TRX Suspended Lunge (Left)
-TRX Suspended Lunge (Right)
-TRX Hamstring Bicycle
-TRX Stir the Pot
-TRX Low Back Extension
-TRX Single Leg Pushup (Right leg in foot cradle, keep left leg engaged and off ground next to right)
-TRX Single Leg Pushup (Left leg in foot cradle, keep rightt leg engaged and off ground next to left)

Live Alive.

DRILLit.

Recover

Today w the Morning Wakeup WOD + 1 hour very ez movement (spin, walk, hike, gentle yoga) to move blood, refresh, rejuvenate.
Live Alive.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

IF AN 86-YEAR-OLD CAN TRAIN, WHAT'S YOUR EXCUSE?

From EM, thanks homey, peep him at www.humanpoweredtransport.net.
haven't posted a wod in a bit, have been trying to rest/rehab the
shoulder with mixed results. here's a few halfass wods and some
inspiration.
the nyc respectable wod
wake up. drink liter of h20.
50 squats
50 atomics
out the door at Ave. B & 3rd.
skateboard to 55th & 7th.
to 42nd (biz meeting)
to 9th ave
to WSH bike path
to Chelsea (biz meeting)
thru Bowery
back to Ave B/3rd.
the Chicago fathers day wod.
25 squats
25 atomics
10 squat 40# plate
10 incline roll ups
10 squat 40# plate
10 incline wipers
10 squat 40# plate
10 incline roll ups
10 squat 40# plate
10 incline wipers
25 squats
25 atomics
15 min.
here's the inspiration
my dad, 86 yrs old, doing a 1hr circuit training session with weights,
balance, resistance bands, treadmill, pilates. he does it 2x week,
hits the treadmill on the days between. drillit!
today's wod
1hr pilates, protecting shoulder (no weight on right arm)
www.andrewvontz.com
www.drillit.tv
@vontz

16-Minute Training 5.0: Another TRX KIller

:30 per movement, cycle through movements until 16 minutes has elapsed. Then give yourself a high five.


TRX Push-up

TRX Power-Pull

TRX Lunge with Hop

TRX Mountain Climber

Live Alive.

DRILLit.

16-Minute Training 4.0: Death by TRX

Cycle through following movements, :30 per movement, for 16 minutes straight. Then chop down a tree with your bare hands (be sure to plant some seeds near where you chop down the tree with your hands. It's good for the planet).

TRX Oblique Atomic Push-up

TRX Muscle-up Prep

TRX Suspended Lunge with Hop

TRX Leg Raise

THE GODFATHER OF PERIODIZATION ON FUNCTIONAL STRENGTH TRAINING

Tudor Bompa invented the concept of periodized training. Here's what he said in a 2007 interview regarding the delusion that hypertrophy=strength:

I highly recommend reading the entire interview here:

"Hypertrophy is necessary only in very few sports, such as linebackers in football, shot putters in track and field, the super heavy-weight category in wrestling, or if an individual is far too slim. In such a case, the periodization of strength has to include three to six, or even nine weeks of training for hypertrophy. For any other athletes, bodybuilding methods are completely useless!
Sports do not require mass! Sports require power, quickness, and fast application of force. Bodybuilding methods do not result in increasing power. On the contrary, bodybuilding methods make the athletes much slower. And this is a no-no in most of the sports that require quickness and acceleration in force application."

Amen.

Live Alive.

DRILLit.

www.andrewvontz.com
www.drillit.tv
@vontz

16-Minute Training 4.0: Death by TRX

:30 per movement, cycle through movements until 16 minutes elapses.

TRX Atomic Push-up

TRX SA Row

TRX Crossing Balance Lunge with Hop

TRX Leg Raise

Live Alive.

DRILLit.

16-Minute Training 3.0: a 3-Way a Day Keeps the Doctor Away

Keep the 16-minute workout flame--and your body--burning with this sexy 3-way metcon triplet. It'll leave you screaming for more:

One minute per movement, cycle through continuously until 16 minutes has elapsed.

Jump Rope

Burpees

Mountain Climbers

Live Alive.

DRILLit.

16-Minute Training 2.0: TRX Cardio Strength

16 minutes:
w/u: 2 min. jumproping, various jumps
:30 x TRX Chest Press
:30 x TRX Low Row (alternating grips every rep)
:30 x TRX Postural Squat
1 min. jumproping
:30 x TRX Atomic Pushup
:30 x TRX Suspended Pendulum
:30 x TRX Oblique Crunch
1 min. jumproing
:30 x TRX Chest Press
:30 x TRX Low Row (alternating grips every rep)
:30 x TRX Low Back Extension
1 min. jumproping
:30 x TRX Mountain Climber
:30 x TRX Squat
:30 x TRX High Biceps Curl
1 min. jumproping
:30 x TRX Mountain Climber
:30 x TRX Postural Squat
:30 x TRX Triceps Press
2 min. jumproping

Live Alive.

DRILLit.

16-Minute Training 1.0

16-minute workouts all week long, bodyweight WOD today:
Cycle the following movements, 30 sec per movement, until 16 minutes has elapsed.

T push-up
Squat jump
Pull-up
Windshield wiper leg raise
Burpee
Live Alive.

DRILLit.

www.andrewvontz.com
www.drillit.tv
@vontz

2010 CrossFit Games

They're coming soon to LA. Who's going to watch?

http://games2010.crossfit.com/

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Saturday Suffering

Can't hold a candle to the Fury, but HQ hit week 10 TRX Force training after an active recovery week (much needed). Ouch, that hurt! Click on the ad to the right to check out the Force protocol, one of the best pre-programmed TRX training programs available and widely used by service members and special operators across all armed forces. A true boot to the nuts.

Live Alive--it's fkn Saturday night after all.

DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

THE FURY's KINGDOM COME

Believe it or not, what you're about to read isn't an entire workout--there were about three more 15-minute sets of other strength complexes included with this, but it's just too cruel, so here are the first few components of the WOD as spec'd by Fury.

How do you stack up? Drop a tweet to @vontz, an email to fasterbetterstronger at gmail dot com or rain comments into the space below.

Thy will be done, thy Kingdom Come y'all.

am: Ride 3hours

http://www.gmap-pedometer.com/?r=2541538

plus some extra miles getting to and from starting point.


pm: Gym (with Bert)

@2x 55# db
clean (pause)
f. squat (pause)
jerk (set down dumbbells)
one sequence ever 30sec for 5 min.
then
1 min all out
(then do it all again; no rest)

FURY THROWDOWN DAY 4: GET SOME

Get some more, that is, with another WOD so Fury-ous, you'll feel like you've moved the earth off its axis by the time you're finished.

Here's what would have been the Fury's THIRD workout from yesterday, presented here as a muscular endurance metcon:

20-1:
pullups
buss driver @ oly bar+25#
dips
(41 min)

TWO-A-DAYS THE FURY WAY

The Fury Way is 2-a-days every day. That's a bit much for most folks so we've generally stuck to one Fury WOD a day for the Fury throwdown this week. But we'll include this tasty double header, only because the Fury spec'd THREE workouts for this day, so if a mere mortal can hit two, God bless him/her.

As always, hit HQ here @ fasterbetterstronger at gmail dot com, drop us a tweet @vontz, or post to comments to let us know how you're stacking up against the man who once tore a suit of chainmail armor asunder--just by staring at it.

am: Run
6.5 miles + 5x 2 min hill sprints
1hour

noon: Ride
8x2.5 min hill intervals @ 1.5 min rec (while climbing)

FURY THROWDOWN DAY 2: OH SHIT

Beat these times and an angel will cry, can you do it?

10-1
P1: f. squat @ 135#
P2: plank (feet elevated on Swiss Ball)
(switch)
1min all out situps
20 min

then
 as many rounds possible in 15 min of:

1 clean + 2 jerks @ 135#
5 pullups @35# db
5 pullups strict
15 pushups
(8 rounds+1 clean + 2 jerks)

then
push up row @ 2x25# db
(while P1 works, P2 holds pushup position on top with dbs)
(9min)

LET THE BLOOD POUR

The Fury throwdown begins. Can you match the Eastbay Fury's pace? HQ can't and won't even try--hell, we'd barely be finished with the dynamic warm-up and he'd be in the big ring chugging ahead.

This WOD marks the beginning of a week of all Fury, all the time workouts. Try to match his times--if you dare--then drop us a line @ fasterbetterstronger at gmail dot com and tell us about it.

FURY WOD 1:

Run
12 miles (the Fury's run had 2000 ft elevation gain, make due with what you've got)
1 hour 36min


www.andrewvontz.com
www.drillit.tv
@vontz

Sunday Funday

5 x 2 min LT climb w/attack last 50 meters
5 x 3 min LT climb w/attack last 50 meters
1 x 6 min min LT climb w/attack last 50 meters
1:1 recovery ratio (same rec time as intrvl time)
Good times, great taste.
Live Alive.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

Cool Program for Ams to Race with Pros

Check it, good to read about a race org giving support instead of a state yanking race funding (boo Missouri).

http://mobile.velonews.com/?c=all&a=2

Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

Quiet Before the Storm

Today is for rest and recovery of the active sort. Hit TRX/bw groove grease morning routine posted earlier this week (and start ingraining it as a daily wakeup ritual) then try to hit one hour very ez high cadence spin early in day, focus on form and keeping heart rate low, do 3 wind-ups to LT w full recovery in between, put on your Skins and chill in compression gear while working rest of day, get enough food and liquid to have tank full for the firestorm workouts/races to come this weekend.
Remember that without proper recovery you're just making yourself tired and tearing your body apart.
Live Alive.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

COMING NEXT WEEK: ALL FURY, ALL THE TIME

A very special treat coming up next week, a week's worth of WOD's from the East Bay firebreather, the hardcore king of crazy, the man who likes to go far beyond the far beyond and plunge into 'dark places' during his insane WOD's, yes, that's right, the Fury aka the Cause for Alarm.

The Fury has forwarded a sampling of his insane WOD's to HQ. We'll be posting them all next week. While we can't encourage any non-insane human being without a capacity for instant recovery to attempt to match the Fury's fury, those who breathe fire, form towering Warrior's Mounds, and tear phone books in half while riding no-handed just to loosen up their hands may want to try to keep up with the Fury's contrail of pain.

Do most of his WOD's go against the grain of specificity and functionality? A little bit, yes. But they serve his mission of forging well-rounded general fitness so that he can be the toughest of the tough on the cut-throat group ride scene in and around Berkeley, CA, the place that he calls home.

Raise high the roof beam, carpenters, and brace yourselves for the mighty wind blowing in from across the Bay. . . It's coming. Are you ready?

SOUTHLAND TATTOOED THUG GOES BIG, POWERLIFTER GOES PROJECTILE

ok. here's the stanley cup wod.

firstly, I have a torn/strained/extended/f'd muscle in my upper right arm. could be from maxing out on shoulder presses or snatches, could be from surfing, could be both. either way, it needs to be backed off of and allowed to heal. y'hear me crossfit nutters? allowed to heal. no playing thru the pain. that said, there's still work to be done. and so, for wed.'s wod:

(on fixed gear)
ride bike to office, 2 miles.

1 hr pilates. (modified to protect damaged appendage)

ride bike to Tony's Darts Away*, 10 miles.
(note to self - always check over the bolts on a fixed gear before taking a longer ride, esp. the crank bolt.)
stop at Burbank Auto Repair, borrow hex wrench, proceed to Tony's.

*40+ California craft beers on tap, 5-6$ per pint.

watch the Chicago Blackhawks win their first Stanley Cup in 49 years.

ride bike home, 10 miles.

www.andrewvontz.com
www.drillit.tv
@vontz

Train within your limits to

Train within your limits to prevent this tragedy: http://windycitizen.com/wjYV

16-MINUTE WORKOUT

Circuit following, :30 sec per movement, continue circuit until 16
minutes has elapsed. Go at hardest pace you can sustain for the entire
16 minutes. Short, sweet, quick, dirty, and effective.
Bear Crawl
Jump Rope
Mountain Climber
Jump Rope
Plank
Live Alive.
DRILLit.



www.andrewvontz.com
www.drillit.tv
@vontz

GET TURNED ON: TRX/CYCLING MORNING/PRE-RIDE ROUTINE

Allegedly it takes 21 days to make something a habit/change an old habit. Here's a great habit to get into to feel better, perform better, and cultivate functional fitness on the bike, on the trail, and in every area of your life. HQ is hitting it upon rising, give it a shot and see how you feel on the bike and in your life after a few weeks. It only takes sixteen minutes and its purpose is to turn on the neuromuscular pathways, movement patterns, and areas of your brain that govern movement. It's similar to the 'grease the groove' concept advocated by @trxprofessor, Gray Cook, Lee Burton, and others. A huge part of the effect of training is to make the body more coordinated on every level so that it works in concert to produce functional, sound movement. The more deeply you ingrain these movement/thought patterns, the more you rehearse these skills 'unloaded' at a low intensity, the more prepared you will be when executing them under extreme duress/load/hard training.

Wake up in the morning, get turned on, and lay the groundwork to have a successful day in every way.

GET TURNED ON, THE DRILLIT WAY:
10 min. very low intensity, high cadence spinning on rollers
(practice reaching for/drinking out of/replacing water bottle with both hands. Great skill to have on the road so you don't have to look down to fuck around with water bottles while riding. It can and should become second nature/intuitive, but most people completely neglect this aspect of training. It doesn't matter how high your LT power if you need a drink and have to look down in the middle of a group ride, breakaway, or race, when that fraction of a second could make the difference between hanging on and getting your ass dropped)
*other goals with this component: wake up/rehearse pedaling movement pattern, increase pedaling efficiency, practice 'sitting lightly' on bike, practice engaged but relaxed posture, practice balance and on bike mobility
6 min. circuit the following:
5 reps x TRX cross-over lunge/side lunge complex (both legs/each way).
*awesome dynamic hip opener that also wakes up every muscle in the legs, core, posterior and anterior chains
5 reps x TRX row
*very easy intensity/resistance, turn on posterior chain, shoulders, grip, forearms, arms
5 reps x TRX chest press
*very easy intensity/resistance, turn on anterior chain, chest, shoulders, grip, forearms, arms
5 reps x TRX standing rollout
*really focus on good posture, engaging the core, feeling deep core activation
5 reps x TRX Atlas Lunge/side
*this is a lunge with rotation/arms extend and twist to stretch out the hams, quads, anterior and posterior chains and improve shoulder mobility
5 repx x TRX Postural Squat
*turn on posterior chain/shoulders/hams/hips/glutes/core engagement/antirotational/stabilization
5 reps x superman/side (on ground/BW)
5 reps x fire hydrant/side/forwards and backwards
*awesome hip opener/antirotation/balance/mobility dynamic stretch
5 reps x lateral leg swing (side)
-hip/ham/glute/quad opener/dynamic stretch
5 reps x saggital leg swins (front to back/side)
-hip/ham/glute/quad opener/dynamic stretch
5 reps x push-up
*focus on movement, core engagement
5 reps x bodyweight squat

If you have time, foam roll before jumping on the rollers. If you don't, just hit this, should take about 16 minutes if you lay your gear out/set up your TRX, put down your yoga mat before you rock.

Search the www.drillit.tv archives for hundreds of funcitonal training tips, workouts, videos, pictures, and thoughts on training.

Hit it and win it.

Live Alive, DRILLit.

HQ

www.andrewvontz.com
www.drillit.tv
@vontz

NYT: L.A.'s Most Popular Gym Is the

Ha, mentions the park the Fury and HQ hit in the Twin Towers workout, Bellevue park in Silver Lake. Many a TRX and bodyweight WOD went down there. Workout in a city where it's sunny and warm all the time--whoa those people are fuckin crazy! Somebody get the straight jackets ready!

If you're not already training outside, do it. Especially this time of year, the gym is no place to be unless your livelihood depends on it or you have some very targeted training goals that require it. Smell the air--even if it's LA smog it will smell better than your neighbor's armpit at the box y'all.

http://mobile.nytimes.com/2010/06/06/us/06exercise.xml

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Fire It Up

Fire it up Friday, a WOD to get ready for the big, challenging rides this weekend. Goal is to activate/wake-up the body for tomorrow's effort, spin out the legs from yesterday's TRX Force training (+ an impromptu hour ride to the ocean post Force just because it was balmly last night, an SF rarity), and shift through all the energy systems without driving the body into fatigue/debt that would hangover into tomorrow.

And man, if you can afford a power meter, buy one pronto. Been back on mine for a week after it was in storage in LA for 8 months and I'm fully appreciating the level of precision it brings to gauging efforts especially on intervals over undulating terrain.

The WOD:
Dynamic warm-up
2 x 10 pull-ups/10 push-ups
Then:
15 min very easy high cadence spin warmup
Then:
5 x 2 min 20 sec high cadence climb intervals up to LT w hard out of the saddle effort last 50 meters
Then:
Very easy spin back to HQ

And that's it. Live Alive, DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

Got (Raw) Milk?

HQ thrives on plain old pasteurized milk. Raw is hard to come by and expensive, but this doc gives it the thumbs up:

http://www.huffingtonpost.com/blackberry/p.html?id=558447

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TRX FORCE TRAINING

Onto week 8 of TRX Force Training. If you're a cyclist who doesn't want to keep breaking your collar bone every time someone sneezes, then wise up and put in some time to in-season Functional Strength Training. I have found the TRX Force Training protocol to be a phenomenal accompaniment to my on-bike training for the past 8 weeks. In addition to helping maintain the functional fitness I developed in the 'off season' I've been able to address strength and mobility asymmetries between my right and left legs, right and left arms, right and left hands and feet, and imbalances between my posterior and anterior chain. Like, for real address them. One of the biggest improvements I've noticed from TRX Force Training and addressing bilateral asymmetries is that I no longer have knee pain in my right knee from riding.

If you read VeloNews, Cycling News, etc., you have probably come across their 'ask the physio' sections. Some of the most commonly asked questions revolve around leg length discrepancies (like an article up today on Velonews).

While I'm no physio, my anecdotal experience would suggest that many people who suspect they have 'leg length differences' actually have an impinged range of motion on one side of their body due to excess tightness on that side and lesser strength on that side. Until I finally took the time to train up my weaker right leg (my dominant leg by the way), I long suspected that I too had 'leg length discrepancy' issues. When I actually took the time to pay attention to my body and stopped fidgeting with saddle position, etc. I quickly discovered that I have a ridiculously tight right hamstring, a weaker right quad (and supporting musculature that stabilizes the knee). Upon further investigation/attention to what was happening with my body in both on and off bikes training efforts, I discovered that the root of the problem went all the way down to the tips of my toes. As in literally, I have two toes that don't seem as strong or 'turned on' as the rest of my toes. On the bike I noticed that this manifested in my right calf not firing properly, my right foot not applying the same amount of force (or applying force as evenly) as my left foot. I believe this is the origin point of much of the right side ITB pain and low back pain that has creaked up many times as I up my mileage during the past 22 years.

Now my right knee is pain free, something I attributed to performing unilateral movements on the TRX and bringing my weak side up to speed with my strong side by doing more reps in the weak areas every time I train on the TRX.

Sound like bullshit? It's not. Give it a try and see what you think.

On a side note: Click on Fitness Anywhere ad to right for more information about Force Training, the protocol developed to prepare tactical athletes for the call of duty. It's a bear of an all-body, all-core workout, highly recommended, and comes with a complete 12 week FST and aerobic/anerobic conditioning protocol. And get a free 20 dollar gift cert when you buy a TRX through www.drillit.tv by clicking over yonder to the right. I use the TRX and participate in the Fitness Anywhere affiliate program because it's a game-changing product that works, and it will work for you, too. No lies, no bullshit, no gimmicks. It's the real deal and if you're serious about getting fit (and not just going out and training so hard you puke, etc., which really doesn't do a whole lot except fuck up your next training session and drive you into the ground), you need to own a TRX. It's an unsurpassed strength and conditioning tool and the applications for ROM, mobility, flexibility, prehab, and rehab are unsurpassed in my experience with 22 years of hard, consistent training.

Live Alive.

DRILLit.

www.andrewvontz.com
www.drillit.tv
@vontz

16-Minute WOD from the Southland Shark

EM, fresh off a trip to Oz, shows us how to lay down the funk and rip it in 16 minutes. If he keeps this up he's going to end up having Laird traps (the hallmark of the humanoid ocean-born apex predator species surfer). Per EM, visit him at www.humanpoweredtransport.net:
the Officially Back In LA WOD
16min.
5 rounds of:
9 squat
6 atomic
3 push ups
Then 3 rounds of:
10#, 10ft. wallball x 30
26.5# KB snatch 10L, 10R
Then 3 rounds of:
35#, 10 KB swing, 10 KB sumo
Then 5 rounds of:
9 push up, 6 atomic, 3 squat
Live Alive, DRILLit.
em
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD: riding with Romo

1 hour tempo w/1k climbing.

I had the pleasure of completing this WOD with Martina and Kate from the Third Pillar pro cycling team (who set tempo like derneys) and multi-time Super Bowl champ and current Nutrition 53 CEO Bill Romanowski, 220 pounds and hauling ass both up and downhill in case you're wondering.

Live Alive, live your dream whatever that dream may be, DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

MBS Crossfit Training Video

MBS CrossFit - Combat Conditioning Training Video - More bloopers are a click away

Wow these guys don't fuck around. Note: Training beyond failure to the point of potentially injury-inducing compromised form (as seen in the chins/pull-ups in this video) is not a methodology that makes sense, but many people seem to be fans in the train-o-sphere. It could be argued that MMA fighters need to develop the mental ability to deal with this state as it's inevitable in combat sports. But that's when something of great worth is on the line to the fighter. It would suck to go into a fight with diminished ability due to soft tissue tweaks or pulls-tears from training, and not on the mat training but conditioning training. The intensity these guys display is inspiring, the video has a raw/lo-fi production style but I like the selection of shots and the austere look of the training compound. So thumbs up on aesthetics, better than most of what's out there in the training porn genre.

Watch the video, let the intensity inspire you, say wow, put the wow into your next training bout.



www.andrewvontz.com
www.drillit.tv
@vontz