WOD Push it Pull it

Pick your fitness level:

Just starting out/Beginner/Intermediate/ Advanced/Hard Core

Just starting out:

5 Rounds of:

5-Push ups

5-Supine Row

10-Flutter Kicks

Bear  crawl 10 yards


50 meter run between sets


5 Rounds of:

10- Push ups

3-5 Pull ups

10- Leg Raisers

Bear crawl 20 yards

20- Squats

50 meter run between sets


10-1 count down-Bench Press (weight is 10-20 below bodyweight)

5-Pull up toes to bar combo (do a pull up then hit a toe to bar/that’s one rep)

Death Crawl 20 Yards 25 lb. dumbbells (bear crawl with a dumbbell in each hand)

10-1 count down-Thrusters- 45 lb. bar bell

100 meter run between sets


10-1 count down-Bench Press (weight on the bar is your bodyweight)

10-1-Pull up toes to bar combo (do a pull up then hit a toe to bar/that’s one rep)

Death Crawl 20 Yards 35 lb. dumbbells (bear crawl with a dumbbell in each hand)

10-1 count down-Thrusters- 75 lb. bar bell

100 meter run between sets

Hard Core:

10-1 count down-Bench Press (weight is 10-25 above bodyweight)

10 each time-Pull up toes to bar combo

(do a pull up then hit a toe to bar/that’s one rep)

Death Crawl 20 Yards 45 lb. dumbbells (bear crawl with a dumbbell in each hand)

10-1 count down-Thrusters- 115-135 lb. barbell

100 meter run between sets


Get Out of Your Comfort Zone!

Push your limits!





Start with a warm up

4 rounds of:

Row 250 m (or can do 1 minute of KB swings, jumping jacks, or jump rope)

10 Burpees


4 Rounds of:

Max pull-ups

5 long jumps

10 Paratroopers (jumping lunges)

20 Air squats

Then 4 rounds of:

Bear Crawl 50 yards forward

Bear Crawl 50 yards backward

25 pushups

Jump up and sprint 50 yards and back

10 wood choppers each side

Then 4 rounds of:

10 burpees

10 situps


Take a nap!!

Get out of your Comfort Zone and make things happen!





This one involves a HEAVY kettle bell or a dumbbell.  You can also use a sandbag.

Pick one that is HEAVY for you!

The workout:  Only 4 exercises:  Easy Day!

  1. 20 Swings
  2. Snatch- 1 left 1 right, 2 left 2 right, 3 left 3 right.
  3. Cleans-1 left 1 right, 2 left 2 right, 3 left 3 right.
  4. Clean and press-1 left 1 right, 2 left 2 right, 3 left 3 right.

That’s one round.

Complete AMRAP (as many rounds as possible) in 25 minutes.

Get out of your Comfort Zone and Win The Day!

Defending A Knife Threat

I was taught many years ago basic rules for weapon defense that seemed to always include a weapon disarm.

  1. Clear yourself from the line of fire (or danger)
  2. Control the weapon(or the arm controlling the weapon)
  3. Deliver a quick stunning blow
  4. Disarm the attacker

When you read that it sounds like a 123, ABC method, where one step naturally follows the other in a nice smooth manner.  I will tell you that is not the case.

Before we get started on edged weapon defense, I would have you  give a magic marker (make it a dry race marker) to any kid.  I would use a teenager but even an 8 to 12 year-old will be able to open your eyes to the reality of edged weapon defense.

Give that kid a magic marker and tell them you’re going to give them $10 dollars  every time that they can put a mark on you and not to stop for any reason. Have them come at you for 15 seconds and see how many magic marker marks you have on you, anywhere.

You are not allowed to run or to strike your training partner (it’s a kid).  You can move, block, and try disarms while they swing wildly at you for the allotted time.

Be prepared to pay that child for their hard work.

Better make it one dollar for each mark.

Now that we have that lesson under our belt lets talk about a real way to practice edged weapon defense.

If you read anything about self protection that I have written, it’s all about situational awareness.  Keep yourself safe by not being there in the first place, or seeing the situation start to unfold and fleeing the scene.

Basically there are a three types of knife attacks out there.

A knife threat, a non committed attack, and  the committed attack.

The Knife Threat:  This is when the knife is held out toward you, it may even be touching your neck, face, or stomach.

Non committed attack:  This is when the knife is moving around in a menacing way, such as light jabs or slashes toward you.  But they are not trying to cut you yet.

Committed attack:  This is when the attacker is trying to cut and stab you!  They are trying to kill you!

Dealing with the knife threat is what this article is intended for.

Now the weapon defense continuum:

1. Clear yourself from the line of fire:

Our first response is to RUN.  Get distance between you and the edged weapon.

Position barriers between you and the attacker.   Get behind a table, move around a car. Pick up a chair and keep a chair between you and the attacker.

Several World War II combative books that I have studied, showed picking up a chair and using it as a lion trainer would to keep the attacker at bay.

Then, when you get the window of opportunity to escape, take your opportunity and escape.

2. Control the weapon:

Control the weapon only if you have to.  If you’re outside of the range of a knife they can’t hurt you, so use rule number one and RUN!

To control the weapon, I really want you to control the weapon arm. 

Place your hands up in a submissive posture near the weapon.  Lower your chin and raise your shoulders.  This looks normal for the situation, and it helps to protect your neck from the knife.  It also places your hands near their arm controlling the weapon.  Ask them what they want, look scared (it shouldn’t be to hard). When you feel the opportunity is right, grab and or push the arm so the edge of the knife is being moved away from you.  When this occurs try to escape.  RUN!

If during the event you can’t escape: as you are controlling the weapon arm move your body toward their elbow.  This will put you on the back side of the weapon and away from their other arm.  Making it harder for them to hurt you with the knife.

At this time you can choose to run.  Or you can continue to control the weapon arm and push their wrist into their belt buckle while applying constant pressure shoving the weapon hand into their body.

Their elbow should be in your chest or stomach aria, and at this time you should have their arm sandwiched between your arms, pushing the weapon into their belly.   This is not to use the weapon on them!

This is to put you in a safe zone during the Malay of the attack.

Now you can violently push them away and run!


3.  Deliver a quick stunning blow:

From the safety zone position you can deliver a stunning blow to aid in your escape or in a disarm.

The strikes I will discuss are few and effective.

Using your outside hand, deliver a palm slap (Bear Paw) to the attackers face, then immediately re grab the arm.

With your front side leg, deliver a knee strike to their low level.  Don’t worry about the target, just knee hard to the low level.

From your safety zone position you can bite them, or head but the side of their face.

Any one of these stunning blows will cause a reaction from your attacker, and will give you a window of opportunity to escape, or to perform a disarm.

4.  Disarm the attacker:

The disarm that works best from this position is a wrist fold technique, or a gooseneck.  You simply fold their wrist the natural way it normally bends.  However we are folding it much farther.  I want you to fold their wrist toward their stomach and put so much pressure on it that it will cause them to lose control of the weapon.   This can break the wrist.  The pressure can cause extreme pain, and they are unable to maintain their grip when the wrist is bent to this position.

Once they lose control of the weapon you can let it fall to the ground and run.


You can strip the weapon from them, get rid of it and run.

A knife is a very dangerous weapon that is carried by most of us everyday.  To defend against a knife threat remember the following:

Situational awareness is your BEST TOOL! 

Do Not Be There!

Now the Defense Continuum:

  1. Clear yourself from the line of fire (or danger)
    1. RUN, throw things at the attacker, position barriers between you and the attacker
  2. Control the weapon(the arm controlling the weapon)
    1. Push/grab weapon arm and move knife away from you, move yourself to the elbow, shove the weapon into their stomach
  3. Deliver a quick stunning blow
    1. Palm slap, bite, knee violently
  4. Disarm the attacker
    1. Use the wrist fold (gooseneck)
  5. RUN

It does not always have to go from 1 to 4 to work.   Train in the continuum to run whenever there is an opportunity for escape.

See what works best for YOU, and use it!

As always if you have any questions feel free to contact me.

Get outside your Comfort Zone!

Win The Day!

















Time Management

How can we find time to do the things we enjoy in life, as well as the things we know we should do?

Most of us have too much on our plate, our schedule is FULL.  We feel stressed about it, and we wish we could just work a little harder to catch up.  When we do put in the extra time to catch up, it always seems something else gets left behind, and we feel we have accomplished nothing.

Most experts agree that we all need time management skills to get us through our day, so the most important things in our lives don’t get overlooked. The experts also agree that the Most Important Things are our family, taking care of ourselves, taking part in enjoyable hobbies, and just enjoying life.  AND

Not letting LIFE pass us by.

We can not manage time.  We can only manage ourselves.  So we need self-discipline, and a system.  I have found the following from a few different sources that have really helped me.

Some of the Time Management Gurus say that by performing the following you can add 2 hours to your day by being more efficient.

Here are some of the better ideas I have used.

Make a list of all the things you have to do.  Do this the day before at the end of the day, or first thing in the morning.

Go through the list and place a letter next to the task.  Use the following guidelines.

The ABCDE formula.

A tasks are have to do’s. 

There is a high return on your investment of time.  These are time sensitive.  You have a deadline.  There is also a high consequence if it doesn’t get done. If only one thing can get done today… This Is The One!

B tasks are should do’s.

There is a medium to high return on you time, however these are not necessarily  time sensitive.  Such as an up coming project due, or a term paper.  Do realize these soon become A tasks as the deadline approaches.

C tasks are nice to do’s.

C tasks have a LOW return on your time.  C tasks at work are generally time wasters.  Such as getting lots of unimportant minor things done!  Long unnecessary phone calls or meetings, answering unimportant emails, redundant spreadsheets and paperwork.  There are no consequences if these tasks don’t get done.  You should minimize these best you can.  The unfortunate thing is, studies show this is where we spend (waste) most of our time.

D tasks are tasks you delegate.

It doesn’t belong to you, it is not your lane, or you have someone who can handle that particular task as well as you could.  Hand it off and free up your time.

E tasks are tasks you should Eliminate.

Long coffee breaks, long lunches with friends.  Checking Face Book numerous times during the work day.  Showing up late and leaving early at work.

Once you make your list and you have categorized the items, see if you have more than one A task.  If you do, place them in order of importance.  So you will have an A-1 task an A-2 task and so on.

Rule number one is make a list of your tasks and prioritize them as stated above.

Rule number two is single handle each task until it is complete. 

The rule is never work on a lower value task until the higher value task is complete.

If you have an A task you should not be working on a B task.

The idea of focused effort will save enormous amounts of time and energy.  When you stop and restart a task, it takes an estimated 3-5 minutes just to get back to where you left of from.  Experts say it takes 5 time longer to finish a task by trying to multitask.

Some ideas to help you stay on your A-1 task. 

If you are working on your A-1 task and something pops up, look it over and make a decision.  Do I have to do this ASAP? Will this take longer than 2 minutes to do?  If the consequences are low and it may take longer than 2 minutes to do, add it to your list and handle it later.  If the consequences are high, your priority’s have now changed and handle it now.  Then get back to your A-1 task.  If the task will take less than 2 minute to do the experts say to go ahead and do it, but get right back to your A-1 task.  Also only allow the 2 minute rule to happen twice.  Other wise you will never get back to your A-1 task.

Why worry about time management?  So you can do all the things you love to do and not be stressed about unfinished tasks.

This simple format can increase productivity 25% the first time you put it to use.

Re Cap

  • Make a list of all your tasks you need to do.
  • Prioritize your tasks
  • Single handle the highest priority tasks with laser like focus.
  • Go enjoy the rest of your day!

Now you have time to do an awesome workout!

Get out of your Comfort Zone!

Reach your potential!