Norwood

Training: Run 10 miles Then, do 100 pull-ups. Hang out at the gym, relax, stretch and stay however long it takes to knock out 100 pull-ups. Finish with 50 Ankles-to-Bar, hang from the bar as though you’re going to do a pull-up and touch your toes to the bar. Do that 50 times.   Survey: […]

The American public might be forced to begin to conduct their own information due diligence. The media relays information and the public consumes. When there’s commentary, it’s often skewed, and when there’s no commentary and analysis skewed and uninformed conclusions form. Both are dangerous. In this era of politics, amid a crumbling of the post […]

Training:  1) 5-mile run (OK if this is in AM or at different time of day then Round 2-5) 2) 4 rounds: Incline Bench Press x 4 reps “Arnold” Curl, each arm x 5 3) Find 1RM – if you already know it, skip it. 4) Back Squat x20 @ %65 1RM 5) Foam Roll […]

Before you dive into the complex carb and calorie counting strategies, try to adopt a simple diet and mindset. In essence, if it’s unnatural – don’t eat it. If it has added sugar, don’t eat it. If it’s more bread than meat in your sandwich, move on. If you can, only ingest meat, nuts, fruit, […]

WARNO – this week we’re going to start ratchet up the miles and implement heavy ruck (60lbs.) movements for a short distance (~ 5 miles) 1x week. Yesterday’s PT – Holiday, I hope you recouped from new years! Happy New Year, by the way. New year, new you – and this could be your best […]

Asolo boots are used in spades by Special Operations. Merrill’s are popular but are not the only great boot to wear in the mountains. My entire time on a team and in Special Forces I wore a single boot for moving in tough terrain, an Asolo hiking boot. They’re made tough – and I found […]

Special Forces taught me that life is a series of mistakes, small victories, and an overall pursuit to get it mostly right, but not all of it. I hope this article isn’t a complete bore – but it’s just some thoughts on the nature of striving for perfection and why I think that’s a waste […]

The fight to oust Assad looks increasingly like a failure as the Syrian regime spreads its dominance over Syria with Russian backing. The Syrian government has declared a country-wide ceasefire in light of their advancements and victories. The political and tactical situation is worsening for the U.S.-backed fighters each day. Assad’s regime, with help from Russia, has been on the […]

REST DAY You only get so many new years. It’s one of the few days I give myself a pass on diet, drinking, and exercise. So, get out of town early and be with your family – or prepare for your party, whatever it is you’re going to do. So, Have a Happy New Year. […]

Training: 1) 20 x reps @ 65% 1RM (rep max) Back Squat. Get a few deep breaths in before each rep. 2) 12 rounds: 10 Ball Slams @ 25lbs 0r 20 x Box Jumps 15 x Kettle Bell Swings @ 16/20kg 50 x Step-ups, unloaded/no ruck 3) Row 1000 meters – no rush but work hard […]

Your selection date is around the corner. Along with an extensive list of endurance races and ruck marches. They’re all challenging and will test your feet, stamina, endurance and mental toughness. Taking that test and passing feels incredible. Are you on the fence about stepping up your level of fitness – or heading to selection? […]

There’s a limited set of training options for rucking other than rucking itself. But, rucking is the one sport that requires practice in that act, only, to improve. To ruck you have to ruck. But, I say that with one caveat – endurance running helps a ton. Embracing longer runs, ten or more miles every […]