A great discussion about Christian’s adventure on the show The Selection as well as his history of extreme events and training. I’ve been a fan of this man for some time now ever since I saw him on the show. I had prepared a bunch of questions to help ease us along and get into the mindset of what it’s like to walk the path of the warrior but in listening to his stories he just exemplifies it by the way he is in life.
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This is an older interview I did for another podcast that was never launched. Reluctantly posting it but some of you have said to get it out there… So here you go, yours truly being interviewed for the SOCO Podcast form a few years ago.
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How do you prepare to be “present” during an event or performance? Well, it’s not easy, but there are ways to get you ready one big one is to train your mind. Overcome fear and performance anxiety with Gene and Aaron as they go over these topics.
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10-8-6-4-2
Bar Facing Burpees
Deadlift 115#/85#
FINISHER
4×20 Box Step-ups 20″
3×10 Bent Over Rows (2xDBs) #AHAP
3×10 Floor Press (2xDBs) #AHAP
‘HELEN’
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
FINISHER
5×3 Shoulder Press @75%
5×3 Push Press @ 85%
For Time
50x Wall Balls
50x TTB
50x Clean & Jerk 95#/65#
30x Wall Balls
30x TTB
30x Clean & Jerk 95#/65#
1 Mile Run
into…
10:00 EMOM
Min 1: 1 Burpee
Min 2: 3 Burpee
Min 3: 3 Burpee
…
Min 10: 10 Burpee
FINISHER
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#
4x Rounds
10x 1xDB Overhead Hold Lunges (R)
10x Push-ups
10x 1xDB Overhead Hold Lunges (L)
10x V-ups
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
In his article Leo Zeballos ponders “4 Stoic Ideas That Are Changing The Way I Think and Live“. This one made me really think through some things and I wanted to share it with you.
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800m Run
into…
4x Rounds
21x Push-ups
14x Front Rack Lunges (Barbell Only 45#/35#)
7x Hang Power Cleans (Barbell Only 45#/35#)
into…
800m Run
4x Rounds
15x 2xDB Deadlifts
12x 2xDB Clean & Jerk
9x 2xDB Front Squat
6x 1xDB Snatch
1:00 Rest
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
6x Rounds
Rounds 1, 3, 5
400m Run
15x KBS
8x Pull-ups
Rounds 2, 4, 6
15x Wall Balls
30x Double Unders
6x HSPU
50x Wall Balls
2:00 Plank
50x Alt DB Snatches
2:00 Wall Sit
50x Alt DB Snatches
2:00 Plank
50x Wall Balls
*planks/wall sit is ‘accumulated’ time, so break when needed
10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 95#/65#
Bar Facing Burpee
FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
In this episode Gene and Dan Jackson talk about what it means to have empathy for others, how to think about it in your daily life and how it can greatly affect change in your life.
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15:00 AMRAP
10x Deadlifts
10x 2xDB Push Press
200m Run
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
For Time
50x Goblet Squats
25x 2xDB Push Press
400x Jump Rope Singles
25x 2xDB Push Press
50x Goblet Squats
25:00 AMRAP
400m Run/Jog/Walk
30x Sit-ups
15x 2xDB Clean & Jerk
10x Ring Rows
FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank
GOKU vs. VEGETA
GOKU
4x Rounds:
5x 1-Arm Devil Press (50|35#)
10x 1-Arm DB Overhead Lunge
15x 1-Arm DB Push Press
Straight into…
VEGETA
For Time:
20x 1-Arm Devil Press
40x 1-Arm DB Overhead Lunge
60x 1-Arm DB Push Press
*Reps do not need to alternate sides but should be split evenly between right and left.
Every 4:00 x 4 Rounds
30x Double Unders (3:1 Singles)
200m Run
15x Wall Balls
*Rest remainder of time under 4:00
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
In this episode Gene and Aaron go through 15 Productive Habits that you can have or develop.
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5-15-5
Burpees
Pull-ups
3:00 Rest
5-15-5
Burpees
Push-ups
5x Rounds
6x Front Squat (from floor)
15x Burpee Box Step Ups @20″
1:00 Rest
3x Rounds
12x DB Thrusters #AHAP
15x Push-ups
20x KBS #AHAP
100x Jump Rope (singles)
10x Ball Slams
FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs
3x Rounds
12x 2xDB Hang Cleans #AHAP
10x 2xDB Bent Over Rows #AHAP
8x Goblet Squats
4x Turkish Get-up (Go Light)
Then…
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#
Goblet Squats
5-5-5-5-5
*Choose a weight that is heavy but one you can do 5 reps in a row without stopping with.
4x Rounds
100x Jump Rope Singles
20x Sit-ups
20x Air Squats
10x Push-ups
200m Run
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
5-15-5
Burpees
Pull-ups
3:00 Rest
5-15-5
Burpees
Push-ups
18x Dumbell Thrusters
200m Run
15x Dumbell Thrusters
200m Run
12x Dumbell Thrusters
200m Run
9x Dumbell Thrusters
200m Run
6x Dumbell Thrusters
200m Run
3x Dumbell Thrusters
3x Rounds
1:00 Shoulder Hold Lunges
1:00 Toe Taps on Ball
1:00 Wall Balls
1:00 Skaters
1:00 Plank Hold
FINISHER
2x 1:00 side plank (1x each side)
Rest :30 sec between sets
2x 1:00 one arm weighted plank (1x each arm)
Rest 1:00 between sets
3×12 v-ups
Rest as needed between sets
5x Rounds
10x 2xDB Hang Cleans
15x No Push-up Burpee
20x Box Step Ups
30x Air Squat
3x Rounds
5x Inch Worm Push-ups
10x Air Squats
10x Toe-touches ‘Windmill’
into…
3x Rounds
8x Barbell Good Mornings
10x Push-ups to Down dog
12x Cossack Squats
into…
5-4-3-4-3-2
2xDB/KB Front Squats
into…
3x Rounds
20x Goblet Squats
20x Hand Release Push-ups
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
We are joined by Tony Blauer [@TonyBlauer] creator of the SPEAR System [@Spear.System]. With 40+ Years in martial arts, self-defense, defensive tactics, and the combatives industry he likely has more experience in teaching Self Defense than anyone alive. He has a saying that rings true not only in Martial Arts but in LIFE; “People who manage fear, manage to fight”, listen in as we dig into what getting to “know fear” can do for you.
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OPERATION RED WINGS MEMORIAL WOD
https://murphsealmuseum.org/about/operation-red-wings/
5x Rounds
28x push-ups
28x sit-ups
28x slamballs *heaviest load possible
28x overhead walking lunges 45#/35# plate
28x deadlifts 135#/95#
28x kettlebell swings 55#/35#
20-19-18-17-16-15-14-13-12-11-10
Push Press 2xDB AHAP#
Goblet Squat AHAP#
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
5k Run
1x Clean
1x Shoulder to Overhead
1x Front Squat
1x Shoulder to Overhead
8x Rounds 155#/105#
*Barbell movements are completed as a ‘complex’ – do not take hands off of the bar until all movements are complete.
**Scale to barbell weight you can complete, or use 2x DB’s
FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest
4x Rounds
15x Pull-ups
15x Deadlift 155#/105#
400m Run
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
In this episode Gene and Heather work their way through the book “Warrior of the Light” by Paulo Coelho and share some of the most impactful pages and comments with you.
5x Rounds
5x Push-ups
10x Goblet Squats
15x Sit-ups
20x Air Squats
400m Run
20-20-15-15-10-10-5-5
Crunches
V-Ups
Leg Raises
Mountain Climbers
Plank Shoulder Taps
3x Rounds (18:00)
1:00 Slam Balls
1:00 Sit-ups w/Plate 25#/10# (sit-ups)
1:00 Box Jump 24″/20″ (step-ups)
1:00 KBS #AHAP
1:00 Goblet Squat #AHAP
1:00 Rest
Tabata(s)(12:00)
16x Rounds :20s work :10s rest
Alternate Between: Hand Release Push-ups & Sit-ups
(WOD 20:00)
5x Rounds :40s Work / :20s Rest
Alt DB Snatch
DB Overhead Hold Lunges
Double Unders / Singles
Plank
*Use a DB weight you can complete 10x DB Snatch unbroken with
3x 5:00 Rounds (15:00)
10x DB Single Arm (L) Push-press #AHAP
10x DB Single Arm (R) Push-press #AHAP
10x Push-ups
200m Run
*Rest remainder of time under 5:00
**Use a DB weight you can complete 10x unbroken with
3x Rounds (Remainder of Class)
20x Box Step-ups with DB #AHAP
200m Single Arm (L) Farmers Carry #AHAP
200m Single Arm (R) Farmers Carry #AHAP
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Two types of people to cut personal ties with and ways to practice detachment.
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10-9-8-7-6-5-4-3-2-1
DB Alternating Curls
DB Renegade Rows
DB Bent Over Rows
DB Russian Twists
DB Goblet Hold Lunges
DB Clean & Jerks
30:00 AMRAP
10x Pull Ups
9x Sit-ups
8x Jumping Air Squats
7x Push Ups
6x Jumping Jacks
5x Box Jumps
400m Run
5x Rounds
5x Burpees
10x Single Arm KB/DB Thrusters Left
5x Devil Press
10x Single Arm KB/DB Thrusters Right
800m Run
Then…
5x Rounds
10x Wall Balls
10x Push-press 2xDB or Barbell
5x Burpee Box Jump Overs (or Burpees then Box Jumps)
20-20-15-15-10-10-5-5
V-Ups
Leg Raises
Mountain Climbers
Plank Shoulder Taps
Flutter Kicks (x4)
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
We are joined by Stu Brauer long time Fitness Professional , Gym Owner, Podcaster and Business Consultant in the “micro-gym” space on how he has developed such a strong growth focused mindset over the years as he’s evolved who he is within the industry.
30:00 AMRAP
10x Burpees
3x Deadlifts 155#/105#
10x Push Ups
3x Deadlifts 155#/105#
10x Air Squats
3x Deadlifts 155#/105#
400m Run
20-20-15-15-10-10-5-5
Box Jumps 20″
KB Swings 55#/35#
Push-ups
KB Goblet Squats 55#/35#
4x Rounds
1:00 Work + :20 Rest
1) Box Jumps or Step-ups
2) DB/KB Snatch
3) Row (max cals)
4) Battle Ropes
5) KB Deadlifts (2x KB)
6) Goblet Squats
30:00 AMRAP
30x Air Squats
25x Sit-ups
20x Push Ups
15x Push-Press 2xDB AHAP#
10x Burpees
5x Pull Ups
200m Run
25:00 AMRAP
10x KB Russian Twists
10x Ring Rows or Inverted Row
10x 1/2 Turkish Get up (Turkish sit-ups) / Per-side
10x Hand Release Push-ups
10x KB Around the Head
10x KB Goblet Squats
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
10-9-8-7-6-5-6-7-8-9-10
Air Squats
Sit-ups
Lunges
*Hold a :100 plank after each ‘even’ number round.
‘JOHNNY BRAVO’
100 Push Press (95#/55#)
Perform 5x Deadlifts Every Time You Break*
*Resting in the front rack for more than 3 seconds qualifies as breaking 😈
‘HELEN-ISH’
6x Rounds
Rounds 1, 3, 5
400m Run
15x KBS
8x Pull-ups
Rounds 2, 4, 6
15x Wall Balls
30x Double Unders
6x HSPU
5x Rounds
8x Alt DB Snatches
24x Double Unders
Into…
5x Rounds
4x 2xDB Thrusters
12x Burpees
20:00 EMOM
MIN 1: 200m
Run MIN 2: 10x Burpees
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Aaron and I go through what it means to go AWOL (Absent Without Official Leave) in the military, on your job, on your friends and in your personal life – and the costs associated with doing so.
This week joined by my ever awesome co-host Aaron “Grizz” Griswold.
10:00 AMRAP
25x Wallballs
25x Toes-to-Bar / Hanging Knee Raises / V-ups
200m Farmers Carry KB/DB #AHAP
Rest 2:00
10:00 AMRAP Repeat
Rest 1:00
4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Burpees
10x Single Arm KB/DB Thrusters Right
50-40-30-20-10
Air Squats
Sit-ups
Push-ups
*400m run between rounds
‘DEADBOLT’
21-15-9
2xDB Push Press #AHAP
Burpee
30:00 AMRAP
10x Goblet Squats
4x Turkish Get Ups
10x KB Lunges
4x Turkish Get Ups
10x KB Deadlifts
4x Turkish Get Ups
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Reviewing a concept from Coach Mark Divine on figuring out what you stand for based on your “Passion, Purpose and Principles.”
This week joined by co-host: Aaron “Grizz” Griswold.
3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Side Plank Left
Side Plank Right
Rest
Then…
3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Plank
V-ups
Rest
Then…
50′ Walking KB Overhead Hold Lunges
10:00 AMRAP
8x Sumo DL High Pull 95#/65#
8x Burpee over Bar
3:00 Rest
12:00 AMRAP
200m Run
10x Push-ups
3:00 Rest
8:00 AMRAP
400x Jump Rope Singles
Max Reps Push-press 45#/35# Bar
**All reps with DBs / Change weight# as needed
5×10 Russian Deadlift
5×20 Lateral Raises – Standing up
4×25 Goblet Squat
4×25 Floor Press
4×25 Seated Overhead Press
4×25 DB Rows
4×25 Lateral Raises – Bent over
4×25 Hammer Curls
4×25 French Curls – single DB
4×25 Shrugs
4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Push-ups
10x Single Arm KB/DB Thrusters Right
‘SEALFIT CHIPPER’
30:00 CAP
800m Run
90x Double Unders
80x Squats
70x Sit-ups
60x Shoulder Press (45#/35#)
50x Step-ups (20″)
40x Push-ups
30x Lunges
20x Burpees
10x Pull-ups
5x Diamond Push-ups
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
We are joined by Coach Michael Brazell (Facebook & Instagram). CrossFit Coach, Yoga and Meditation Teacher, intuitive healer Grief Companion, and Death Doula as well as being a long time Martial Artist.
‘BONNIE & CLYDE’
30-24-18-12-6
Alt Arm DB Snatch 50#|35#
6-12-18-24-30
Box Step-ups 20″
FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs
800m Run
50x Thrusters 45#/35#
30x Pull-ups
‘BIRDS OF PREY’
From 0-8:00
3x Rounds
10x Burpee Over Bar
10x Push-Press
From 8:00-16:00
3x Rounds
10x Burpee Over Bar
10x Thrusters
From 16:00-24:00
3x Rounds
10x Burpee Over Bar
10x Front Squats
From 24:00-25:00
AMRAP Push-Press
Rx = 95″/65#
Tempo Goblet Squats 5×5
3 sec down, 3 sec hold, fast up
Go as heavy as you can
Then…
2x Rounds
50x Jump Rope + 40x Air Squats
50x Jump Rope + 20x Push-Ups
50x Jump Rope + 50x Shoulder Taps while in top of plank position
50x Jump Rope + 12x Burpees
3x Rounds
15x DB Deadlifts
15x DB Hang Cleans
15x DB Push-press
30x Alt Lunges (No DB’s)
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Talking through fear and embracing and transcending the suck.
This week joined by co-host Aaron “Grizz” Griswold.
30x Air Squats
30x Sit-ups
30x Thrusters 45#/35#
1:00 Rest…
30x Air Squats
30x V-ups
30x Thrusters 45#/35#
1:00 Rest…
30x Air Squats
30x Push-ups
30x Thrusters 45#/35#
4x Rounds
40x Double Unders (3:1 Singles)
10x Devil Press (2xDB)
Rest 3:00…
4x Rounds
10x Single Arm DB Thrusters
10x Burpee over DB
STRENGTH FIRST
3×15 Plate Ground to Overhead #AHAP
3×15 2xDB Russian Deadlift (RDL) or use Barbell 45#/35#
3×10 2xDB Shoulder Press
3×10 2xDB Lateral Raises
3×10 1xDB French Curls
3×10 2xDB Shrugs (Go Heavy)
WOD
8x Rounds
5x Front Squat
10x Push-Press
2xDB = Medium Weight
*Use same # for both lifts
‘HEIDI’
23:00 AMRAP
23x Air Squats
23x Push-ups
23x KBS 25#/15#
23x Jumping Lunges
23x Sit-ups
23x Box Jumps 24″/20″
Dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.
The rep scheme signifies the number of years she served in the force.
5:00 AMRAP each set
(3:00 rest between sets)
Set 1: 5x step-ups (20″ box or plates), 7x v-ups / Sit-ups
Set 2: 5x push-ups, 7x goblet squats
Set 3: 5x ring-rows, :30 plank
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
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25-20-15-10-5
Devil Press w/2xDB
*Between Each Round*
12x DB Deadlifts w/2xDB
12x Hang Clean & Jerk w/2xDB
RX = 50#/30#
FINISHER
800m Run
1 Mlle Run
50x Thrusters 45#/35#
25x Push-ups
5x Rounds
200m Run
10x Deadlift
5x Hang Power Clean
5x Push-Press
RX = 115#/95#
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
5x Rounds
5x DB Renegade Rows
5x Push-Ups
10x DB Single Arm Thrusters
5x Push-Ups
15x KB Goblet Squats
5x Push-Ups
20x KB Swings
5x Push-Ups
FINISHER
3x Rounds
8x 1xDB Overhead Hold Lunges (R)
8x DB Facing Burpees
8x 1xDB Overhead Hold Lunges (L)
8x V-ups
12:00 EMOM
Min 1: 90x Jump Rope Singles
Min 2: 20x Sit-ups
Min 3: 10x Burpees
2:00 Rest
12:00 EMOM
Min 1: 90x Jump Rope Singles
Min 2: 10x Push-ups
Min 3: 10x V-ups
FINISHER:
3:00 Plank
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim