Bear Crawl (Video Inside); Smoothness is the ultimate expression of physical capacity

September 30, 2014 – 8:30 am
Not strength, not power, not endurance, not even flexibility but smoothness (suppleness) is the ultimate expression of physical capacity, from the gross motor skill of sprinting to the fine motor actions of drawing a tool and hitting the target accurately. The other attributes either SUPPORT smoothness or they compete with it. Each exercise in the following workout are designed to culminate in the ease and effortlessness of the final movement: the Bear Crawl. Start slow and build each component. Slow makes smooth. Smooth makes fast. Speed is a property of quality, not effort. Today’s WOD @ moderate intensity: 4 rounds of 30 seconds continuous work / 30 seconds of recovery, in circuit format: RND1: 50 Jump Lunges RND2: 17 Burpees RND3: 20 Clubbell Push-Ups RND4: 25 Medicine Ball (Ground) Shot-Puts RND5: 18 Ring Presses RND6: 8 Sandbag Shouldering Squats RND6: 3 (laps) Bear Crawls Finished with 20 minutes of Progressive Yoga #TACFIT #CST #CircularStrengthTraining #Sonnon #RMAXInternational #511Tactical Honor the Legion, Scott Sonnon Chief Operations Officer a2a_linkname="Bear ...

TACFIT Mexico hits television! Launch of new TACFITMX Mega-Gym

September 29, 2014 – 11:29 am
Raul Rivera leading the way in Mexico. TacFit Latinoamérica Legion! Proud of you, hermano. Onrado! a2a_linkname="TACFIT Mexico hits television! Launch of new TACFITMX Mega-Gym";a2a_linkurl="";

Sonnon Flow of the Week (1st Week of October 2014)

September 29, 2014 – 10:19 am
Sonnon Flow of the Week (1st Week of October 2014) For the people asking for a wrist and elbow release flow... 1. Kneeling: Extend leg backward and move from knee as close to parallel with hand. Sit up from knee; don't push up with hands... entering pigeon. 2. Pigeon: from pigeon, internally rotate both arms, and lock the elbows. Drive shoulders down to release the elbows from wrist to neck... entering bulldog. 3. Bulldog: from bulldog, swim both arms forward, and fold the belly to inner thigh, arms overhead. Exhale to allow both hips parallel to ground to drop. Keep rear heel upward... entering folded pigeon. 4. Folded Pigeon: from folded pigeon, swim the arm on the same side as the front leg back, and externally rotate, lock elbow as you press up, opening forearm... entering seal. 5. Seal: from seal, lean forward, bending elbow and placing it inside the hip. Reach forward with opposite arm. ...

Fail Better

September 29, 2014 – 10:11 am
Ever been in a tournament where you win your first match, but realize you're about to have a very long event because that first match was a LOT HARDER than you had anticipated? That was me this morning, after Round 1 finished. I looked up and realized I was about to get my butt whooped. LOL. Fortunately, good training partners realize that they shouldn't be pushing you to work harder (and lose good technique), but to get up and recover faster, when your body deceives you into trying to rest. The faster you pop up, start your exhales, shake off excess tension and slow your heart rate, the faster you will feel better. Rest takes too long. It's a slow mechanism designed to help you recover over several hours; a great reflex, but the wrong tool for the job. Only active recovery can act within minutes (and even seconds when practiced.) But when ...

The 4 Characteristics of the “Best” Fitness Programs

September 27, 2014 – 2:51 pm
IF we are honest, which many of us are not, not even with ourselves, we will admit that there isn't a "Best" fitness workout. The best workout is the one that you start and stick with, without injury, at least until the results latch in, and so long as the benefits remain. That's all there really is to it, but that is a lot more than it looks. Why do slick marketing and high energy sales work better than quality content and intelligent programming alone? They work - the most - because what we don't do can't help us; and, what we do do, works better than what we don't. So, since they are powerful enough to leverage us out of our prior patterns to choose change, even if they are junk, they're functionally more effective than the true diamond which goes un-excavated. However, once we do start a program, it will ...

TACFIT Hollow Body Mountain Climber: 100 repetitions in 30 seconds

September 27, 2014 – 2:02 pm
TACFIT Hollow Body Mountain Climber: 100 repetitions in 30 seconds You must break your thigh beyond perpendicular to the ground in order for it to become a "core" exercise. Elbows must be locked, and mid thoracic must be higher than lumbar (round your mid-back for hollow-body activation. Today’s WOD @ moderate intensity: 4 rounds of 30 seconds continuous work / 30 seconds of recovery, in circuit format: RND1: 100 Mountain Climbers; +16 improvement over yesterday RND2: 11 Kettlebell Swings (32kgs); +2 improvement over yesterday RND3: 2 Laps of Farmer's Walks (2x100lbs Dumbbells); same RND4: 11 Clubbell Metronomes (45lbs); +2 improvement over yesterday RND5: 15 Box Jump Ups; +4 improvement over yesterday RND6: 16 Ring Roll-Outs; +2 improvement over yesterday RND7: 20 Side Lunges; same Finished with 20 minutes of Progressive Yoga #TACFIT #CST #CircularStrengthTraining #Sonnon #RMAXInternational #511Tactical a2a_linkname="TACFIT Hollow Body Mountain Climber: 100 repetitions in 30 seconds";a2a_linkurl="";

“Say Organic… One More Time.”

September 27, 2014 – 11:54 am
A girl erupted a judgmental "Ewwww...," to the woman holding a baby in front of her at the grocery store. The woman turned with a quizzical look, to which the girl continued, "That's not organic. If it's not organic, your baby's going to get sick from eating stuff that isn't. Back in [my country] my family grows everything organic." (The actual country named has been removed to avoid any derailing of this story.) The mother grabbed her bag, and left obviously embarrassed, and maybe humiliated, by the well-dressed teen. The girl, next in line, approached the cashier who said, "That was very rude!" The little girl tossed her chin forward snarkily remarking, "I didn't say anything that wasn't true." The cashier responded, "Well, you can leave this food right here, and go without out. Since you grow everything organic yourself, you won't be needing it." The girl left with a harrumph. I clapped. There's a ...

Dying in Camel Pose

September 26, 2014 – 8:57 am
Said after yoga at the TACFIT Cage, "Scott, did you know that if a male camel goes for too long without having sex, that it will get so angry that it will die? Fact." "No, I didn't know that." "Your version of camel pose is more like a pissed off, spitting, I'm going to die sort of camel." "Thanks, bro. You know just what to say to make a coach proud." #mendoingyoga #embracethesuck a2a_linkname="Dying in Camel Pose";a2a_linkurl="";

Play with a Purpose

September 25, 2014 – 8:31 am
Well planned and executed fitness programming should fill up the tank, not deplete it. It should feel like an evening hurricane and, when finished, a calm dawn. You will have more and more energy and less and less pain over time, while being able to have greater and greater performance as scheduled. Unfortunately, we are so used to the cycle of self-hazing that when we have extra energy we can squander it on reckless "play" because we think more must be better. Many do not view themselves as athletes, and as a result, if they gain results, its in spite of poor programming. So much more could be wrought with intelligent planning. Certain fitness "professionals" exploit this through marketing "down" to the consumer. They claim that they're teaching you unstructured play ("like children"), but what they're actually hazing upon their students is untrackably randomized disarray. Have you ever seen a child learn ...

On your journey? Where?

September 24, 2014 – 3:51 pm
Do you truly want to reach your fitness and nutrition goals? What about your career and financial goals? And your goals for your relationships; do you want to meet them too? What kind of man or woman do you want to be? I'm no prophet. After working with thousands of people from around the world, I have observed that we each undergo a common "climb" - a path which forms a map of sorts. (Don't worry, I'm not selling anything. It's all here in the article. :) How you do one thing is how you do anything. Understanding the non-linear mountain climb of real goals gives you an opportunity to recognize the moments on your way toward a goal that you may have, in the past, given up; and by acknowledging their place in the journey… Succeed. Major goals (aspirations or dreams) aren’t linear. We imagine that we will have steady progress ...