Pride Falls - Humility Lifts

September 19, 2014 – 9:38 am
Pride is concerned with how many are achieved. Humility is concerned with how well they're performed. Received great coaching today from TACFIT Team Leader Dave Simeur. I was hoping to increase my number in my ring muscle up today, but my body prevented me, thankfully. In order to do even one extra rep, I would have needed to degrade technique (which technically isn't adding a rep but following the muscle up with an unnamed, dangerous exercise for one repetition). So, I focused on strengthening my technique. As Dave said, "trying to do more volume on the muscle up doesn't make you any money." Improving technique, however, does pad the savings account, and invests wisely in future returns. Even at my experience level, I still need to swallow my pride and stay humble, if I want to improve. Good reminder. Today’s WOD @ high intensity: 4 rounds of 30 seconds continuous work / 30 seconds ...

How do you stop excessive force?

September 18, 2014 – 10:50 am
I go home to debrief the results. They put on a gun, a badge and a bullseye. An armed felon fought his way through our neighborhood, but due to the actions of law enforcement, our children now play comfortably in our street. I review the results of our training, and strive each day to follow the math, improve the next day's session, and plan better tactics and strategies for their benefit. I do this in the safety of my office, while they go about their daily job of running toward danger, so that our families may be free from it. Two events happened yesterday: a colleague posted an article promoted by a page called "Cop Block" and a poster commented on my page saying that I am, "a fascist murderer complicit in all of the crimes committed by these politically-armed thugs." There was the call for greater restrictions placed upon force ...

Your response to the amount of space my body inhabits is a reflection of you, not me.

September 18, 2014 – 8:23 am
A father posted on my page, “My wife’s daughter is really fat. Nobody gone love her till she gets off her lazy fat ass and stops eating.” The remark shocked me - as I had been obese as a child and had actually believed that my appearance determined my worth. There are no fat people. There are people with fat. Everyone has it. It’s purely conjecture, with no scientific agreement, what qualifies a person with dangerously high levels, and it varies with individuals so we cannot even establish a standard; only a (wildly inaccurate) norm. Being obese requires enormous effort every single hour, causing us to suffer in our organs, joints, bones, sinew, muscle, feelings and mind. There’s nothing “lazy” about our condition; few work as hard against the aches, anguish and angst. The problem with reducing excess fat doesn’t have to do with restraining from eating; but with the chemical impact WHEN ...

If you’re going through Hell, keep going.

September 18, 2014 – 8:22 am
Winston Churchill suggested that, "If you're going through Hell, keep going." But he didn't describe that breath will carry you through. Exhale, embrace the suck, smile if you can (it unsettles your opponents) and keep going. It'll get easier when it's over, but then tomorrow's challenge is coming. There's a certain comedic value in that truth, so better to laugh, shake it off, and just keep going. Today’s WOD @ moderate intensity: 4 rounds of 30 seconds continuous work / 30 seconds of recovery, in circuit format: 1. 18 Push Presses (32kg Kettlebell) 2. 18 Gama Casts (45lbs Clubbell) 3. 12 Jiujitsu Get-ups 4. 7 Ring Muscle-Ups (jump up assist) 5. 12 Pop-Up Sprawls 6. 18 Ring Push-Ups 7. 20 Low Lunge Switches (Elapsed time: 28 minutes) During 30 sec recovery: Joined by SRT today. Breath recovery while spontaneous knife and handgun attacks. Great to see the increased discretionary capacity with the operators removing the intention of the assailant (me) ...

Pull down to press up

September 17, 2014 – 4:24 pm
The challenge in the double push press can only be practiced in the single (unilateral): shoulder pack. In order to prevent shoulder tweaks and tears for those who have high-stress occupational work in the frontal plane (like many of the operators I train), traditional "active" shoulder are problematic. They need to pull the shoulders down in order to press the weight upward, without any strain or injury. Two equal and opposite forces "breaks the gravity" of the weight. Pull down to press up. Tonight's light conditioning circuit: 5 rounds of 30 seconds continuous work / 30 seconds of recovery, in circuit format: 1. 12 Burpees 2. 10 double push press (2x50lbs dumbbells) 3. 30 jump lunges 4. 15/15 fighter rows (50lbs dumbbell) (Elapsed time: 20 minutes) Finished with Progressive Yoga #TACFIT #CST #CircularStrengthTraining #Sonnon #RMAXInternational #511Tactical Honor the Legion, Scott Sonnon Chief Operating Officer RMAX International www.RMAXInternational.com www.TACFIT.tv a2a_linkname="Pull down to press up";a2a_linkurl="http://www.rmaxinternational.com/flowcoach/?p=2318";

The 1st Rule about the Alpha Male Club is…

September 17, 2014 – 1:25 pm
 READ BEFORE YOU COMMENT! A 'guest' to my page posted a photo which I've modified to take out the implied pornography, and commented: "Been following you since 90s and I have to say Scotty the past 10 years you lost APEX PREDATOR appeal. wheres the Alpha Male of the 90s Was it marriage that killed your testosterone?serious when I say you should seriously think about getting rid of the old lady and rejoining BadAssery." Firstly, you're banned. Don't mistake my gentlemanly conduct for an inability to smack down immaturity and ignorance (virtually or in-person.) Never talk about a man's family, unless you're complementing. Otherwise, prudence strongly suggests silence... and study. Secondly, in your comments where you brag about how many "beautiful women" you have slept with, you misunderstand virility. Being virile means raising a child, not acting like one. Virility regards the ability to reproduce and rear well-adjusted, happy, healthy contributors to society. ...

What is a TACFIT Physique?

September 17, 2014 – 8:37 am
Note the physique. It is not like any other type of athlete. The closest would resemble a gymnast. Although it was originally intended to develop a fighter physique, the nature of high injuries in fighting the "fighting physique" is never truly realized. Look at the shoulder girdle and it's development and remember the movements that are still possible as a result of this approach to training. Alberto Gallazzi's Clubbell 5x5 for mass and muscle is coming very soon. He's creating amazing athletes with his program, like the incredible TACFIT Team Leader Nicola Orlando. a2a_linkname="What is a TACFIT Physique?";a2a_linkurl="http://www.rmaxinternational.com/flowcoach/?p=2316";

Fail Better. Succeed Intelligently.

September 17, 2014 – 8:20 am
The exercise protocol "Each Minute on the Minute" lacks progression, as exercise isn't held to the same standard as sport science. You can be awarded a trainer certification (without understanding the fundamental principle of periodization.) This unfortunately leads to trainers administering random workouts to unwitting clients, with outcomes that can't be tracked, can't be measured, can't be predicted and, as a result, can't be reproduced and guaranteed. With randomized programming in EMOTM, not only do you lose the ability to succeed EVERY ROUND, but technique suffers greatly as you "compete" each round against your diminishing capacity to succeed, and you fall farther and farther into the mental quicksand. There's magic in math, which must be, first, experienced and only then, understood. If you have recovery programmed properly, you can score all 28 points with good technique on the first attempt. Results are trackable, measurable and predictable. That's magical. Today's Morning WOD @ High ...

Reactivate before Dinner

September 17, 2014 – 8:19 am
This evening's WOD @ light intensity: a light session immediately before dinner reactivates sequences of muscles which have begun shutdown. We often wake up sore from a workout the day before because the muscles turned off but kept the fascia tight and shortened. By doing a light evening conditioning session, you release the excess tone in the muscles and release the fascia as well; not only do you feel better all evening and sleep better all night, but you awake refreshed without soreness, ready for a high intensity session (which comes tomorrow for me!) 4 rounds of 30 seconds continuous work / 30 seconds of recovery, in circuit format: 1. 12 clean and press - right side (50lbs dumbbell) 2. 12 clean and press - right side (50lbs dumbbell) 3. 50 jump lunges 4. 25 recline rows 5. 40 jiujitsu crunches (Elapsed time: 20 minutes) #TACFIT #CST #CircularStrengthTraining #Sonnon #RMAXInternational #511Tactical Honor the Legion, Scott Sonnon Chief Operating Officer RMAX International www.RMAXInternational.com www.TACFIT.tv a2a_linkname="Reactivate before ...

You’re better off keeping the weight, than losing it through dieting!

September 16, 2014 – 2:44 pm
I experimented with fasting, until I had observed a few thousand people to realize they would have been better off keeping the weight than losing it. The "wear and tear" of rapid weight loss through fasting causes not merely physical damage, but psychological and emotional duress (see image.) We think that we are thinking our own thoughts, but they're not our rational mind. Bubbles sublimate to the surface of our consciousness from the volatile chemistry of dieting. What you think when you diet only APPEARS to be your own thought; in truth, those thoughts are merely biochemical eruptions of self-judgments designed to stop the problem. They’re doing their job, but it’s not your weight that’s the problem. It’s starvation dieting. 1. You get excited about a new diet. 2. You "fail" the diet. (Actually, it failed you.) 3. You feel like you have no willpower (and chemically, you don't), so you rebound. 4. You start ...