Video – OPERATION: GOOD SAMARITAN
Here is a clip from a recent Full Mission Profile.OPERATION: GOOD SAMARITAN was run at CrossFit Fort Vancouver, in Vancouver, WA. Excellent gym with an excellent Coach (Adam).
Enjoy.
Guerrilla Training in Alaska
True functional training should be realized in the real world.The unconventional mindset of Guerrilla Training tests your ability to move outside the gym to the outdoors where the landscape offers limitless challenges.
This is a short video of some examples of objects I used when on a trip to Alaska recently.
Warrior Athlete – Max Fernandez
By: Aly WillierThe face of a Warrior can take on many different looks.
No matter how it appears, whether as a soldier, an athlete, or anything else, it depicts an individual that prepares themselves to fight against all odds and pulls from deep within to bring out their best capabilities.
Being a warrior goes beyond just fighting to win. A warrior maintains a disciplined mindset to fight for their best capabilities and strive to achieve their goals despite any setbacks that may come in their way. When defeat is present, a Warrior will see an opportunity, and against the odds, fight with every fiber of their being.
The Warrior Athlete is the individual that others emulate due to their tenacity and drive and ability focus their mind to accomplish the goals that they have set out in front of them.
This past weekend at the SoCal Regional Crossfit Qualifiers, Max Fernandez encompassed the warrior spirit and delivered an outstanding performance, defining true Warrior Athleticism.
A week before the qualifiers, Max Fernandez, head trainer and Owner of CrossFit South County in Aliso Viejo CA, was in a devastating car crash that totaled his vehicle and left him bruised and busted. His passion for teaching, made it imperative to put his own training on hold and focus all of his energy on his clients for his Crossfit Community. As a Warrior Athlete, he knew that by putting his mind and power into what he could control, the end result would pay off. Not able to train the whole week before the qualifiers would put many ordinary people into a mindset of discouragement. However, Max emulates the power of positive thinking, controlling what can be controlled and digging deep when it comes to competing.
Putting everything he had into the qualifiers, Max ended up finishing 7th Overall. The actions of the Warrior Athlete was defined when he demonstrated the capabilities of achieving success through discipline and inner drive, in the face of formidable obstacles that others might use as an excuse to pull out or quit.
Max of Crossfit SouthCounty is an icon of what it means to fight for everything in life and work and demonstrates this everyday by establishing a solid Crossfit Community and offering elite coaching. It is a Warrior who sacrifices for others and delivers extraordinary performances on a daily basis. This Warrior Athlete showed the true nature of the Warrior at the Qualifiers when he competed with extraordinary vigilance and drive.
The Warrior Athlete is just a phrase; however, each individual has the ability to bring the qualities of the Warrior to life. Goals are only met when individuals clearly define them and then drive to reach and attain them. Fighting with everything you have, to know that you can achieve anything that you put your mind to.
Congratulations to Max on an amazing accomplishment at the SoCal Regional Qualifiers. Your Warrior Spirit is inspiring and rewarding to all who are fighting to accomplish their goals in life.
For more information on Crossfit in Orange County: www.crossfitsouthcounty.com
If you are interested in bringing the Warrior Athlete program to your facility, please Contact a Coach.
Warrior Athlete – Rory McKernan
By: Aly WillierThe face of a Warrior can take on many different looks.
No matter how it appears, whether as a soldier, an athlete, or anything else, it depicts an individual that prepares themselves to fight against all odds and pulls from deep within to bring out their best capabilities.
Being a warrior goes beyond just fighting to win. A warrior maintains a disciplined mindset to fight for their best capabilities and strive to achieve their goals despite any setbacks that may come in their way. When defeat is present, a Warrior will see an opportunity, and against the odds, fight with every fiber of their being.
The Warrior Athlete is the individual that others emulate due to their tenacity and drive and ability focus their mind to accomplish the goals that they have set out in front of them.
This past weekend at the SoCal Regional Crossfit Qualifiers, Rory McKernan encompassed the warrior spirit and delivered an outstanding performance, defining true Warrior Athleticism.
Southern California Crossfit Qualifiers definitely had it share of top athletes; however, when it came to demonstrating the power of drive and tenacity, Rory Mckernan, head trainer of US CrossFit in Encinitas, Ca emulated this to the highest degree. Rory not only has a heart of a lion, but also a soul of a fighter. He is one of the most humble trainers you will ever meet, and lights up any room with his positive attitude and passion for training.
Rory demonstrated the Warrior Athlete and truly defined beating the odds after suffering heat stroke in his first competition of the day. A warrior inside, he knew what he could accomplish at the competition, and by sheer force of will did what he needed to do to recover. Rory came to the Qualifiers to give his best effort, and that is just what he did. An Amazing recovery, he finished his 2nd event in 5th place, and the final event he finished with the 2nd best time out of all the athletes.
Rory encompasses a mindset of the Warrior Athlete by always giving the best of himself, and never leaving anything on the field. A unique quality that people often miss in life, is one that Rory demonstrates on a daily bases, and that quality is inner drive with outward humility. The heart of the Warrior is something that comes naturally to Rory because he truly believes in doing what is best for not only himself but for others.
The Warrior Athlete is just a phrase; however, each individual has the ability to bring the qualities of the Warrior to life. Goals are only met when individuals clearly define them and then drive to reach and attain them. Fighting with everything you have, to know that you can achieve anything that you put your mind to.
Congratulation to Rory McKernan on an amazing accomplishment at the SoCal Regional Qualifiers. Your Warrior Spirit is inspiring and rewarding to all who are fighting to accomplish their goals in life.
For more information on Crossfit in San Diego County: www.uscrossfit.com
If you are interested in bringing the Warrior Athlete program to your facility, please Contact a Coach.
Overhead Squat
This is an exercise that is fairly unique to the CrossFit community. Master this one well.Remember to keep the bar overhead and lock out your elbows with activated shoulders.
KB Windmills
The Kettlebell Windmill is a great warm-up exercise.This is part of a series of posts which will be added to the workout techniques section. I will be adding static photos and in-depth directions at a later date. For now, I wanted to get these videos up for all of you on the free training program.
You may need to crank up the sound on this one.
Remember – Accuracy with Intensity
Video and coaching provided by: Coaches Rob Ord and Joey Hauser
Overhead Press
The Overhead Press can be done with Dumbbells or Kettlebells.This is the first in a series of posts which will be added to the workout techniques section.
I will be adding static photos and in-depth directions at a later date. For now, I wanted to get these videos up for all of you on the free training program.
You may need to crank up the sound on this one.
Accuracy with Intensity
Video and coaching provided by: Coaches Rob Ord and Joey Hauser.
Dumbbell Complex
Here’s a new one that is fun and effective.This training method merges a group of simple exercises into a more complex movement, ergo the name “complex”.
Today I want to introduce something I’ve been using in my training for some time now. I call it the Dumbbell Complex and it goes like this:
Keep the body nice and straight from head to heel. Using dumbbells allows you to go a little deeper than regular push ups.
Deadlift
From the push up position, pop up into the bottom of the deadlift as if you were doing a burpee. It’s vital to the health of your back that you keep the lower back nice and tight.
From the top of the deadlift (the standing position), bring dumbbells to the “rack” position. This can be done by executing a dumbbell power clean.
Overhead Press
The final movement of the complex is the overhead press. Be sure to keep the elbows facing forward and finish with the dumbbells directly overhead.
Notes:
A few of the common ways that I integrate the Dumbbell Complex into my TRAINING PROGRAMS are as a:
Warmup
- Thorough Stretch
- 3 x 5 Dumbbell Complex (3 rounds of 5 reps of each element)
Ladder Workout
- Dumbbell Complex Ladder to 10 (start with 1 rep of each element, then 2, then 3, etc. until you get to 10).
or
- Dumbbell Complex Ladder to max in 20 minutes.
Pyramid Workout
- Dumbbell Complex Pyramid to 10 (similar to the ladder, you go up to a certain number, then come back down).
Try using this in your training, and be sure to let me know how you like it.
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