T-SHIRTS COMING SOON !

We are looking to get a few T-shirts made within the next month. Be on the lookout.

MARINE CORPS COMBAT FITNESS TEST

Would anybody be interested in challenging themselves by running the Marine Corps Combat Fitness Test? We are required to run them annually and I have administered several during my time in the MC.

The CFT is a 300-point test with an emphasis on functional fitness related to operational demands. Males and females perform the same exercises but are scored differently, and adjustments are also made for age. Passing the CFT is an annual requirement for all Marines. Performance on the test directly impacts every Marine's career, as CFT scores are used to tabulate Composite Scores used for promotions.

Here are the details:

MOVEMENT TO CONTACT:

A timed, 880-yard course that tests each Marine's endurance. The maximum score for males is 2:45.

The maximum score for females is 3:23.

AMMO CAN LIFT:

Marines must lift a 30-pound ammo can overhead, until elbows lock out, as many times as possible within 2 minutes. The maximum score for males is 91 lifts. The maximum score for females is 61 lifts.

MANEUVER UNDER FIRE:

A 300-yard shuttle run that incorporates a variety of combat-related tasks including crawls, buddy carries, ammunition resupply, grenade throwing and agility running. The maximum score for males is 2:14. The maximum score for females is 3:01

Comment if you would be interested in challenging yourself! I think it would be cool to get a bunch of people together and make a day out of it (BBQ).

CHAINED UP!

Gents and Gentles, this will maybe help you understand why you see people using chains in the weight room. Chains and bands are referred to as "accommodating resistance" and can be a great tool if you're using them correctly. If you are looking to body build or get shredded, you don't need them and that's just silly. If you are looking to build strength in your 3 main lifts, ​chains and bands can help you overload certain parts of your lift that will allow you to bust through your sticking points. How it works. In this picture you see I have 275 lbs of bar weight and 75 lbs of chains. I have the chains measured out so when I am at my lockout, I am holding 100% of the chain weight plus the bar weight. = 350 lbs. So when I first pick up the bar off of the ground, I am only pulling 275 lbs, but the higher the bar gets, the more chain I will be pulling with it, allowing the weight to gradually get heavier. This will force and teach you to explode into your lockouts every time. Chains can also be applied to squats and bench. Try using 55-65 % of your max with less than 20% chains, 8-12 sets of 2-3. This picture - 59% of my max with 16% chains. 

“I have often said that it’s as complicated as you want to make it. The mentality of ‘just pick up heavy stuff’ will only get you so far. As you improve, your training must evolve. And a lot of guys evolve by trial and error. But that’s extremely inefficient. If you understand the physiology of what you need and you also understand the training effects of different means and methods, you can then apply the right tool for the job. Less trial-and-error. More improvement. Of course, if you're just interested in average results, there’s no need to put that much effort into it.” – Mike Tuchscherer