FAVELA FITNESS

NIKE "Rocinha Boys" (Short Film) from KAYHAN LANNES OZMEN on Vimeo.

Rocinha, perhaps Rio de Janeiro’s most famous favela (slum), lies like a beast carved into the cradle of the Rio de Janeiro mountains, standing guard forever over the ultra-rich penthouses sprawling and spilling toward the Atlantic Ocean. Rocinha is governed by drug traffickers, and the police enter only on raids with elite troops and helicopters. The heartbeat of Rocinha is loud and never stops—300,000 favelados (slum residents) shouting, dancing and surviving with style.
Rocinha CrossFit (Rio) - FACEBOOK - Their story PDF - Favela Fitness

Strength
A1. Snatch Grip Deadlift worked up to a 3 Rep Max of 285 lbs

A2. Overhead Press – Worked up to a 1 Rep Max of 165 lbs

A3. Front Squat – Worked up to a 3 Repetition Maximum of 205 lbs

missed 3 RM Front Squat - tried at 215 lbs but only got 2 repetitions

B1. Weighted Chin-Ups - worked up to a 1 Rep Max of 85 lbs added to body-weight

B2. Weighted Dips - worked up to a 1 Rep Max of 130 lbs added to body-weight

Anderson Silva Tribute from acenase on Vimeo.

Muay Thai Kickboxing training for 1 hour 3x2 min rounds (1 min rest) and 2x5 min rounds (1 min rest)

Sparring for 3 Rounds - got cheap shotted by a 270 pound moron after the round bell which almost ended in a real fight...

Quote of the Day
"Accept everything about yourself - I mean everything, You are you and that is the beginning and the end - no apologies, no regrets."
Henry A. Kissinger

Song of the Day
Called out in the dark - Snow Patrol

Will eating red meat kill you? - Mark's Daily Apple

A Return to simplicity: 7 Rules for Healthy Food on a Budget - Breaking Muscle

Had to re-post this!

Farmer Training

Conditioning
6 rounds
100 meter farmers walk with 2 x 50 lbs kettlbells
10 double kettlebell rows (2x50 lbs)
Completed in 9 min 44 sec [grip was destroyed]

Joel Salatin, self proclaimed "Christian Libertarian Environmentalist Capitalist Lunatic Farmer"

Joel Salatin | Lunatic Farmer from HandPicked Nation on Vimeo.

Mountain-biking for 30 minutes

What is Mountainbiking about? from Filme von Draussen on Vimeo.

Serious About Performance - TEDx Dr Chris Shambrook

Knowing yourself - Mark's Daily Apple

Quote of the Day

"I know of no pursuit in which more real and important services can be rendered to any country than by improving its agriculture, its breed of useful animals, and other branches of a husbandman's cares." ~George Washington

Song of the Day

Jumper - Jim Carrey (Yes Man)

ANGER MANAGEMENT

Strength

Alternated Sets

Anderson Dead Squat at low pins [12] for 5x3 (225 lbs)

T-Bar Row for 5x3 (185 lbs of plates - barbell not included)

Then worked up to 90 lbs Turkish get-up [dumbbell]

Turkish Get-Up for 1 (70#), 1 (75#), 1 (80#), 1 (85#), and 1 (90#) rep [per side]

Muay Thai Kickboxing Training for 1 hour [worked on inside leg kicks while dodging punch]

Gymnastics

Kipping Ring pull-ups to low chest for 2 sets

Kipping Ring Muscle-Up for 1,1,1 reps

Freestanding Handstand Practice (was able to hold for about 4 seconds)

Speed

2x400 meter sprints (1:22 min)

3x200 meter sprints (32 sec)

[resting as needed]

Quote of the Day
"Choose a job you love, and you will never have to work a day in your life. "
Confucius

Song of the Day
I hope they get to me in time - Darius Rucker

MMA and Mountain Biking

Saturday
Muay Thai Kickboxing for 1 hour
Brazilian Jiu Jitsu Grappling for 1 hour
Tactical Urban Defense for 1 hour 30 minutes
(basically how I feel every single day!)

Sunday
Mountain biking through rolling hills (Marsh Creek) for 1 hour and 30 minutes


Quote of the Day
"Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young."
Henry Ford
Song of the Day
Take it or leave it - Sublime with Rome

How I start every morning...

Life as a Bouncer

I have been working as a bouncer or "bar/club babysitter" as I like to call it, for about 5 months now. I have come across some interesting people and seen some weird things in my experiences late nights with drunk people while completely sober. Being a bouncer now is not as it was years ago. No longer are we allowed to grab people by the neck and "bounce" or toss them out of the bar unless a WORST case scenario. Last week as I was guarding the VIP section in the night club (THE VAULT) that I work at, I was approached by a tall, muscular drunken guy about my age who told me that he could kick my a** if I didn't let him through, which I could not do. Part of me tried to figure out what was club procedure to handle the situation. But the other part of me feared that I would inflict so much damage on this punk that I would be sued or arrested for it if he was to make the mistake of punching me. FEAR of my own abilities is both a good thing and a bad thing. A good thing because I am not afraid of others but afraid of myself. I have been training Muay Thai going on 6 months now. I am starting to train Brazilian Jiu Jitsu and Tactical Urban Defense. This along with CrossFit and specific gymnastic training will make me UNSTOPPABLE!

The World's Best Security Does CrossFit - Breaking Muscle

Strength

Back Squat worked up to a MAX single (265 lbs)

Alternated Sets

T-Bar Row for 3x5 at 165 lbs

Bench Press for 3x5 at 225 lbs

Super Low Anderson Dead Squat for 3x5 at 185 lbs

Muay Thai training for 1 hour focusing on leg kicks [shin bone is remodeling stronger]

Brazilian Jiu Jitsu Grappling training for 1 hour focusing on bump sweeps and kimura

UNBELIEVABLE KICK KO

Quote of the Day

"The key to immortality is first living a life worth remembering. "
Bruce Lee

Song of the Day

To Close - Alex Care

Midnight Sun | Iceland from SCIENTIFANTASTIC on Vimeo.

FACT OR FICTION?

Joshua Sundquist - Body for Life Champion

I was introduced to Josh's story while looking at Ross Training (website). Josh has lived an interesting life and has been able to persevere through his hardships. For starters, Joshua Sundquist is a cancer survivor who lost his leg at age nine. He later became a member of the US Paralympic Ski Team and is now a best selling author and motivational speaker. A bio from earlier in his life can be seen below.

My story from Josh on Vimeo.

You can also hear directly from Josh regarding the authenticity of the photo. Take a look at his video response:

CrossFit West Chester

Deadlift: work up to a 3 Rep Max (365 lbs) [have to work on form]
Then...

HELEN

3 Rounds:
400 meter Run21 Kettlebell American Swings, 53 lbs
12 pull-ups

Completed in 11:47

Gymnastics Density Training

On the minute for 10 minutes alternating exercises

5 Handstand Push-Ups (wall facing)

5 one legged squats (pistols) per leg [10 total]

1^st min perform HSPU, 2^nd min perform Pistol, 3^rd min HSPU, 4^th min Pistol…. ect

25 total HSPU

50 total Pistols (including both left and right leg)

Quote of the Day

"Most of our assumptions have outlived their uselessness." – Marshall McLuhan

Song of the Day

Year One, One UFO - M83

Foods with Naturally occurring digestive enzymes - LIVESTRONG

The Biggest Loser: Good, Bad, or Ugly? - The Iron Samurai

Sprint & HSPU

SPRINT FASTER

Track Sprints for 4x100 meters (14:30 sec) then 2x100 meters (25 sec) sprinting backwards

Handstand Push-Ups (wall facing) for 8,10,6,7 and 4 reps (rest as needed)

Poem of the Day

Invictus - poem from Thim Steen Jensen on Vimeo.

Quote of the Day

"And we should consider every day lost on which we have not danced at least once. And we should call every truth false which was not accompanied by at least one laugh."
Friedrich Nietzsche

Song of the Day

Mashup-Germany - Imagine One Day (so far away) from Mashup-Germany on Vimeo.

Haka from Ben Hall on Vimeo.

CHERA-ZARD!

Strength/Conditioning Training at Devon Fitness

A1. Anderson Back Squat* for 8x2 at 225 lbs

A2. Overhead Press for 8x2 at 155 lbs

3 rounds

B1. Weighted Pull-Up for 2 reps (70 lbs)

B2. Stair Sprint for 1 min

B3. Weighted Dip for 2 reps (90 lbs, 100 lbs, 115 lbs)

B4. Stair Sprint for 1 min

C1. Weighted Chin-Up for 2 reps at 70 lbs for 1 set

C2. Weighted Dip for 2 reps at 115 lbs for 1 set

Mixed Martial Arts working on choke defense in the octagon and 3x3 min round of grappling

Quote of the Day

"Be not afraid of greatness: some are born great, some achieve greatness, and some have greatness thrust upon them. "
William Shakespeare

Song of the Day

M83 - This Bright Flash from Robert Fyrvik on Vimeo.

Recipe of the Day

Chicken and Brussels Sprouts - Fast Paleo

Storm Origins from claudiu voicu on Vimeo.

ELITISM

Trail Running

20 minutes of steep trail running

1x Valley Forge trail stairs ascent (2:17 minutes) Personal Record by 13 seconds

BBC Explore the History of the WORLD

Can we feed the world on the Primal Blueprint - Mark's Daily Apple

The thing inside you that is holding you back - Jeff Wise Blog

Quote of the Day

"There is nothing impossible to him who will try. "
Alexander the Great

Song of the Day

A Million Years - Alexander

Bruce Lee

Friday

Power

Power Clean for 1,1,1,1 (205 lbs MAX Weight used)

Snatch Balance for 1,1,1 + 5 Overhead Squats at 135 lbs

Push Jerk for 1,1,1,1 (205 lbs MAX weight used)

Strength

Anderson Squat for 3x5 at 205 lbs [push from bottom of squat from pins at parallel depth]

Boxing for 1 hour

Muay Thai kickboxing for 1 hour - ANDERSON SILVA REVERSE ELBOW KO!

Saturday

Tactical Urban Defense working on takedowns, choke defense, and Brazilian Jiu Jitsu

Handstand Push-Ups (wall facing) for 7,9,6,7 repetitions (resting as needed)

Quote of the Day

"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. "
Bruce Lee

Song of the Day
Bruce Lee - Stic Man

Warrior's Code

Speed

Sprints for 6x200 meters (32-35 sec)

Gymnastics

Practicing muscle-up techniques (low chest ring pull-up and deep ring dip)

Ring L-Pull-Ups for 5x5
Quote of the Day

"Cultivation to the mind is as necessary as food to the body."
Marcus Tullius Cicero

Song of the Day
Warrior's Code - Stic