Wednesday, December 14, 2011

Current Wait

Update 5JAN12, current wait time is about 17-20 days

Due to a couple large orders, all orders after 14 Dec 11 will start shipping the week of 6 Jan 11.  Current wait time is about 3 weeks; after the current large orders get filled the wait time will go back to the normal 10-14 days.


Saturday, December 10, 2011

Zombie Shirt

You can only hope...

Zombie Shirt

Saturday, December 3, 2011

Wait there is More

Apparently there is a whole series of "Diesel Weasel" Max lifts, I recommend watching them all; I can't stop watching the squat.  It is on my top 5 funniest things ever.  If you watch the video head to youtube and read some of the comments they are just as awesome as Max


quote from Jim who owns crossfit havoc "don't ever do any of these"
hahaha this video is awesome
The best comment by TBW92 on youtube "he held that max attempt for almost 30 seconds. That's so ridiculously unsafe in itself that I'm truly baffled as to how he isn't permanently cripple"

Hire a trainer a professional someone who can look at your form and help you get better, or join a crossfit gym for a month get training then continue on your own.  Bare minimum look up how to _____ on youtube and watch people do it.

Sunday, November 27, 2011

10 More Reasons

As if you needed another reason to buy a gun this holiday season; 10 videos of people rushing to buy cheap junk.  Just think these people are fighting over crappy towels and picture frames, what will they do when they don't have any food.

here is the link to 10 videos

this is my favorite, if this lady will spray people with pepper spray for some junk from china...maybe zombies are real

Friday, November 25, 2011

Wednesday, November 23, 2011

Commanders Challenge #1

There are 3 Commanders Challenges, where I challenge the entire company, with each challenge repeating every 3 months (we will complete each challenge 4 times per year) today was the 4th month so back to challenge #1.  If anyone beats my time they get a 3 day pass and their name on the belt. 

5 pullups and 5 dips
2 muscle ups
20m low crawl
4 bag lifts from ground to shoulder (#80/#40)
50m run with bag
30m buddy drag
5 pushups
50m run with bag

WINNER:  ME hahah time 91 seconds.
Tally:  ME 4 Company 0
I had a new dude in process who was touting a 300+ pt score and I actually thought he may beat me..wrong his time 4 minutes +

Monday, November 21, 2011

Another Serpa Fail

Received a couple hate mails about my airsoft comments and it is barely past noon and the video doesn't even have that many views... soo posting a video of some good old fashioned family night and more serpa fails, back when I didn't even know what a serpa fail was.  The slow motion is great to see serpa fails that you couldn't see at regular speed.

Like I said i'm down with airsoft it is a great way to train, I bought 12 airsoft guns for my kids that one day may come just in case the GOV tries to ban them.  I like playing airsoft when people have realistic equipment not magazines with 1000 bbs, m4 mags with 30bbs and hand guns with 17 AND when everyones gun shoots the same speed.

Wednesday, November 16, 2011

Surfire 60 round Magazine vs. Regular 30 Mags

Perusing the web and came upon the Surefire 60 round magazine, awesome I'll take one...$129??? Whoa $50 ok but $129.

A little bit of math
1 Surefire 60 round =$129 + shipping
10 PMags @ $14.20 = $142 + free shipping

Carrying 60 rounds would be cool but for $129 hell no...  I'm taking the 10 PMags


Friday, November 11, 2011

The real side of war

Ever want to know what it is like?  This video tells it all, I never stopped laughing.  Hopefully this gets 1,000,000,000 instead of Justin Beiber

Friday, November 4, 2011

Commanders Challenge #3

Time for the 3rd Commanders Challenge, once again I reign supreme.  Although if one of my soldiers didn't have a leon lett moment, he would have won by a second or 2 but as it stands me 3 company 0

Best part of the day, Soldiers trying to drag the 200lb bag I don't think they thought it really weighed 200lbs.

The Challenge:
10 ankles to bar
traverse parallel bars (5m) without touching the ground
back crawl 15m
50m farmer carry with 2 5gal water cans
200lb/100lb bag bear crawl drag 30m
5 push ups
50m farmer carry with 2 5gal water cans

Winning time was 1:40

Saturday, October 22, 2011

My Gift to Serpa Owners Everywhere

It is only a matter of time, it might be draw 1 or draw 1,000,000,000 eventually your mind will go else where you'll draw and experience a serpa fail.  Sooo before that fateful day comes I deliver to you the gift of all gifts.  Watch the video and after you shoot yourself in the pelvis apply the tourniquet, send me a thank you card during your recovery and I'll send you a holster and a smile.

Tuesday, October 18, 2011

Some Afternoon Fun

Found a lost gem of a workout area.  After a good pushup and pullup workout, a young gun thought I was tired enough to challenge me up the rope...WRONG.  Still got it

Monday, October 10, 2011

A Day off..Yes Please

Not sure why the gov. is still pushing the whole Columbus discovering America but hey a day off is a day off.  Range time

Monday, October 3, 2011

Friday, September 30, 2011

CDR Challenge #2

20fit cargo net tower
  Another 30 days of responding to emails and other tedious busy work has passed, whcih means for a couple hours we get to act like soldiers once again.

Commander's Challenge #2 took place at TA98 Obstacle Course.  16 stations over 1000m from monkey bars, rope climbs, 1 rope bridges, 3 rope bridges, low wires and rope swings (everything a person would need to feel super hooah).

Of course a 4 day pass, the coveted Commanders Challenge Championship belt and bragging rights were on the line.

200m Hill from Hell
 The competition was much more fiece this time with a couple of my soldiers gunning for my title, but my razor sharp mind, and super determination broght me a second win.

1st run 6:40
2nd run 6:14

Break your plateau

Tuesday, September 27, 2011

Time for Strength

Fall is upon us, dreams of sunny days by the pool are over, time to pack on strength.  Let your diet slip a bit take some time off to recover, 4 weeks of rehabbing my shoulder (moblitywod) and a week off to recover it is time to train for new PRs.

I will be reaching back into the 5x5 days x2 week (squat, deadlift, bench) 2 days of crossfit and 1 day of 400m/800m sprints.  16 weeks later I hope to achieve my goals.

Supps:  Creatine, Protein, BCAA's, Caffeine, Omega3, CLA, Tribulus

My super friend Justin helps a lot with the supps

  • Squat 405lbs
  • Deadlift 525lbs
  • Bench 375lbs
  • Total  1305lbs
The last time I hit my PR was OIF 07-09 Demon Platoon 1000 club, total weight 1285lbs but I was 255lbs not 200lbs. 

Break Your Plateau


Tuesday, September 20, 2011

Christmas Come Early

Christmas has come early for some Texans, some might think it is Christmas here all year long and it might be but Christmas is a lot of work

Saturday, September 17, 2011

Tuesday, September 13, 2011

More Serpa Fails

Just read that the USMC is buying Blackhawk Serpa's for the Core....terrible news.  I wonder how many ND's this will cause.  Wearing a thigh harness looks cool but I'm not a fan and even worse is wearing it on your chest.  Enjoy

Monday, September 12, 2011

Why haven't I ever seen Action Figure Therapy

I don't get on the internet enough, but I could watch this all day...if you don't like strong language hmmm better not listen

Saturday, September 10, 2011

PMAG vs Troy Battle Mag (CBIR)

It is still amazing to me when I encounter Officers, NCO's and Soldiers who haven't ever see or touched a PMag.  What planet are they living on.

Well they are pretty similar, the PMag is a little heavier but I don't count ounces.  You will have to add some grip tape to the Troy it is a little slicker than the PMag.

PMag $14.20 +$5.00 for the Ranger Plate =$19.20
Troy $13.95 + $0 for the pull tab = $13.95

I like the PMAG better, it just feels better in my hand but the troy has the price.   I thought the Troy pull tab (feels like soft rubber) would break after a couple hundred mag changes but so far hasn't even phased it.

The followers are similar except the PMag's is more rigid, I can depress the Troy follower and make it uneven, I can not do the same with the PMag.  This may not even matter since I haven't ever experienced a jam due to magazine error with the PMag or the Troy mag; a few jams shooting wolf ammo ;).

Conculsion:  PMag wins my money. I think the PMags look more cool, they feel more robust but the price point is pretty huge.  I would buy the Troy mag if they went on sale for less than $10, that would make the Troy win (2 Troys for 1 Pmag).  For now my magazine pouches are full of PMags.

If you have a loved one going down range do not let them leave without 8 magazines, it would really suck to get shot because your weapon jams due to the crappy USGI Magazine.

Break Your Plateau

Friday, August 26, 2011

1st Commander's Challenge

handsome devil
 1st event in the books and a huge success, my Soldiers were a bit hesitant leading up to the event (thinking I was going to try and kill them) but soon learned today was all about hard work, having fun and everyone competing to help each other reach the next level of physical fitness.  If I were a young soldier and my commander challenged me; I would gear the entire month between challenges to beat them and earn a 4 day pass and legend status. 
Link for full story here

Once a month the Commanders Challenge is held, any soldier that beats me gets a 4 day pass.  There are 4 challenges and every 4 months we repeat the challenge so we can measure improvement
Challenge #1 was held today and consisted of

5 pull ups or 2 muscle ups
5 dips (if you did muscle ups then you could skip the dips)
15m high crawl
#40/#80 duffel bag lift x4 (#40 rx'd for female and #80 for male)
50m run with duffel bag
5 pushups
30m buddy drag
50m run with duffel bag

Wednesday, August 17, 2011

Living Large

Photos from the Mina Sauk Falls, the pictures of the falls without water are super.

Sunday, August 14, 2011

More Serpa Victims

Skip ahead to 1:36 to see the serpa fail.  Don't look to much into who made this video, I eat plenty of animals, the dude who pulls the gun forgets the most important piece to drawing your pistol, you must separate the pistol from the holster at 1:36 of the video.

Paddle holsters are for little kids, if you are serious about shooting and if you carry a gun you should be, attach the holster to your belt.

Who needs the Brady Campaign when you have gun owners like this, dude is the poster child for every gun grabber in the world.

Oh and I love when he draws he places his hand on the slide to cock the pistol because he knows it is not loaded...

Piece of Garbage Serpa holster that I never practice with...Check
Unloaded pistol...Check
Needlessly draw a handgun that will someday be taken away and used on myself because I'm an stupid old man that somehow has made it through life because of people like me that do all the hard and nasty work that people like him would have died long ago attempting....check
Make a fool of yourself on youtube...check

Hey stupid next time some crazy activist is taking your picture trying to get a rise out of you just keep driving...or give them exactly what they yard 101

Wednesday, August 10, 2011

Another Serpa Victim

First this is hilarious
Second how does this stuff make it to youtube..dude post that video of you so millions of people can laugh at you, you'll be the man...wrong
Third don't use a blackhawk serpa..GARBAGE

The law of diminishing returns does not apply to this video

Monday, August 8, 2011

Hindered by Space???

A sweet custom job, perfect for those times when you run out of space on your belt
Regular Magazine Carrier 2.35oz
Regular Magazine Carrier w/ Piggyback 3.35
everything else is identical

Not bad considering a pistol magazine carrier will weigh in at around 1.85oz and is about 4inches long

Haven't included them on the site yet, need a better name (maybe)

Saturday, August 6, 2011

Deuter Kid Comfort II

After 50 or so miles walked wearing the Deuter Kid Comfort II (DKCII), rain or shine, safe to say I have an opinion or two.  I used this pack for 2-6 mile hikes, which for me is the right amount of distance for the kid.  For the specifics on the pack and company, click here, I own three Deuter packs and they are all awesome, I like the company, they have a good vibe and the packs look cool.  After borrowing a DKCII for a while I finally gave it back and bought one for myself.   I get most of my gear from Back Country Edge, they are located in PA have awesome customer service, great deals and will match prices.  They also have a sweet program called Inside Edge Points.  (disclaimer, I buy all my gear no one has given me anything free, once I figure out how to get a job as a pack tester...jackpot)

If you buy a DKCII, ensure you buy the Sun/Rain cover, I also bought the full rain cover which is really handy when you encounter rain.  I bought the DKCII because I liked the size and look over the DKCIII.  The III is too tall, I thought the height of the kid seat was unnecessary, and will increase the heat and cut down on air flow to the kid.

Hydration Sleeve - The biggest complaint is the H2O sleeve is rather small, it takes a lot of effort to get a full 100oz Camelbak bladder into the sleeve.  Once it is in, there is no loss in comfort, just getting it in is a huge pain. 

Easy Adjustment - Deuter calls it Veri Quick.  This allows you to adjust the height of the shoulder straps depending on the users torso size.  It is a great feature, it is quick and uses velcro.

Air Flow - Prickly Heat Sucks, anyone who has been to Ranger School knows, it is terrible.  The backing is made of breathable foam and allows a good amount of circulation.   I wish they would have added their Air Contact System, but then again his isn't really designed for 10-15 mile multiple night hikes.

Comfort - I am used to carrying heavy loads for long distances with crappy equipment, see molle rucksack.  This pack was extremely comfortable, lots of adjustments which made for enjoyable hikes for me and kid.

Security - The kid says secure which is important.  The shoulder and waist strap gives the kid stability, and getting in and out is a breeze.

The pack is awesome, best I have tried, the kid loves getting into it and instead of wasting time on the couch watching balls being thrown aroundwe are outside enjoying life.  If the world ends in 2012 wouldn't you rather be enjoying yourself instead of worrying about Al Gore and MAN BEAR PIG

Break Your Plateau


Tuesday, July 26, 2011

Molle Compatibility

Esee 3 in MARPAT attached to my kit, with 2 small molle-lok. Notice the flat sides, if you are going to attach to molle as your primary carry option send me a not with your order to keep the sides straight.

No Molle-Loks?  An easy fix are pieces of kydex that the knife sheath screws into included on orders for molle gear

Works great for Gerbers, SOG Multi Tool and Leathermans.  Compatibility

Add caption

Thursday, July 21, 2011

Aftermath of The Falls

It was a great trip, a true test of what you are made of.  When someone in the party goes down, are you willing to carry more than your share of the load, 100% and then some.  Are you just trying to get a go everyone else be damned.  Someone goes down pick them up and move out, stop wasting time, complaining isn't going to solve anything and the more it sucks the better it is.  Want to see what your made of; try carring a 70lb dog for 10 miles up a mountain.

#1 heat causalities can happen at anytime or in this case hot rocks and dogs paws are a disastrous combination ARE YOU READY?  Dog Boots are a must, whoever tells you that dog boots don't work use musher's wax punch them in the face for 2 reasons:
     1.  They are an arm chair general who has never ever been outdoors (sort of like a dude named Collin, reviewing a pack, that has never seen the outside of his cubicle)
     2.  Musher's wax, by itself, isn't going to save your dogs from hot rocks, maybe the mean streets and hazards of a walk down the street but not 14 miles.  Using both is best but BOOTS are a must.  Ruff Wear Bark'n Boots (review coming)

If you venture to the Falls and it hasn't rained for months, don't bother it is just another pile of rocks.

The Falls with no water

Which Protein ?????

I use Dymatize Protein Powder because I like products that taste good and don't fake it.  They put right on the label NO ASPARTAME, if you are eating products with aspartame good luck.  So I emailed them to says thanks for making a protein powder without poison.

Haven't tried Dymatize Protien.....Follow my blog then email me and I'll send you a sample.

Break Your Plateau

Diet Plan

My make shift eating plan for going Paleo, so far so good, my first Fran time was 4:58 retest in about 8 weeks.  I realize there are some Paleo no no's, but I'm not a professional athlete, lets see some of the worlds best crossfitters live in a bunker or on top of a mountain for 15 months getting shot at and see how they handle it.

Meal #1
3c Kale
16oz H2O
3 Protein Scoops Dymatize (2 Strawberry, 1 Chocolate)
1c Blueberries

Meal #2
1oz Almonds
1 Cliff Builder Bar

Meal #3
1c Cottage Cheese
1c Pineapple
16 Wheat Crackers (Back to Nature)
1tsp Peanut Butter

Meal #4
Paleo Kit

Pre Workout
1 Protein Scoop Dymatize
1/2c Pineapple

Post Workout
2 Protein Scoops Dymatize
(1 Casein, 1 Whey)

Meal #5
8oz Chicken
1 Red Pepper
1Green Pepper
1/2c Onion
Cube and place on a wood stick, grill

1c Cottage Cheese

Break Your Plateau

Sunday, July 17, 2011

First Date with Fran

10 weeks of straight crossfit training, I decided to give Fran a trying thinking my time would be around 4 min or less....Damn being tall does have disadvantages; distance traveled on squats, press and pull-ups.  This was a lot harder than it looks, who knew 95lbs could be so heavy.

Monday, July 11, 2011

Mina Sauk Falls

A quick visit to the Mina Sauk  Falls and to the highest point in Missouri.  The 14 mile loop is not a difficult hike unless you run out of water and have a couple of casualties (Dogs).  The dogs are fine a little beat up with torn pads but they will survive.  They are currently recovering with 24 hour pampering. Water along the trail currently is pretty scarce, if you do go ensure everyone in your party has the capacity to carry more than 64oz of water, 150oz is good 200oz is better.  Taking a pet, dog boots are a must, Ruff Wear makes sweet Bark'n Boots (search the web for the best deal).

My packed weighed 42lbs which is heavy for a 1 night out and back trip, but I'm big so I don't mind carrying the extra weight, I want to be comfortable.  I wouldn't normally carry 4 knives either or all that 550 cord.

Pictures from the hike coming soon

Gear Taken:
Kelty Gunnison 2.1 with ground cloth(tent is not a must but it is good to test it out) Left the rain fly at home added Marmot Universal Gear Loft
Blast Match (This broke while in use, the steel piece fell out.  A regular flint and steel is better and less expensive )
Tarp with 6 bungee cords make shift shade
Rain Jacket (just in case)
2 pair socks
1 pair pants
1 shirt
Sleeping Bag 15 degree (could have just taken an US Army poncho liner)
550 Cord for building stuff and tying knots
First Aid Kit
Camp Pillow

Stove; MSR Pocket Rocket w/canister of fuel

MSR Spork
Mountain House Beef Stew
5 Paleo Kits

Filter:  MSR MiniWorks EX (The filter is awesome, it screws right onto a nalgene bottle)
4L Dromedary Bag (used while at base camp)
100oz Camelbak Bladder
1 32oz Nalgene Bottle

K-BAR Bowie
Leather Gloves

Bug Spray
Mosquito Net (best $1.96 I ever spent)
DEET 100 ( the more DEET the better to keep off ticks, only found 3 which is a win in my book)

Friday, July 8, 2011

RTAK II and KBAR Bowie

 A couple of sheaths for the RTAK-II and the K-Bar Bowie, excellent knives both come with crappy sheaths.  The photos are a lower quality because my good camera is broken.

Tuesday, July 5, 2011

So You Want To Join the Army

Here is a great video about what happens after you watch awesome stuff on tv then decide to join the Army

Make sure and rate it

Saturday, June 25, 2011

DIY Paleo Kit

On to the paleo diet, if I am going to compete in the crossfit games, the top crossfitters are all on the paleo diet so try I will.  I have noticed that paleo kits from steves original seem to be popular, at $5.75 and $6.50 for the grass fed version, seems a little pricey.  The problem with most diets are:  1.  I have a real job 2.  I am not a professional athlete 3.  I don't have millions of dollars or hundreds of thousands to pay for a professional cheif or meal service. 4, 5 and 6  I cook all my meals which means I prep all my meals and clean up after all my meals.  Time, Time, Time.

Items needed:

Beef Jerkey
Organic Blueberries
Organic Almonds
Organic Pinneapple
Food Saver Bags
Food Saver Vacuum Machine (what??? you don't own a food saver, tisk tisk.  When chicken is $0.90/lb you have to be ready to take advantage).

All products with the exception of the nuts were bought off, the almonds were bought locally.  The paleo kits do not come with blueberries but I like them so mine do, all fruit and nuts are organic but the jerky is not.  Why??? refer to reasons 1-4.

Blueberry Bag
3oz Jack Links Jerky ($1.16/oz) or use Organic Jerky ($1.67/oz)
40g Blueberries ($2.13/40g)
1oz Almonds ($0.36/oz)
1 quart bag ($0.40/bag)

Total price per pouch $6.37 (Organic $7.90)
Calories 550  Fat 17  Carb 50 Pro 51
The price tag of $6.37 is pretty steep also especially when my normal meals average out to $3.15, but these will prove invaluable while training or on the road and are actually a meal replacement (360 calories is not a meal replacement more like a snack)

Pineapple Bag
3oz Jerky ($1.16/oz)
1/4c Pineapple ($1.60)
1oz Almonds ($0.36/oz)
quart bag ($0.40)

Total $5.84 for pineapple

I also used apple chips which is even less

Break Your Plateau!


For all of us Math Nerds a full cost to calorie comparison is below

Mine (M) vs Steves Original Large (SOL)

M - 5.7oz 
SOL - 4.3oz

M - $6.37
SOL - $5.95 (plus shipping)

M - 550
SOL - 360

M - $0.011
SOL - $0.016

If I were to make mine 360 Calories the price would be $3.96 Almost $2.00 savings, for $0.42 more I get blueberries which I like, organic, and almost 200 more calories

M - 51g
SOL - 28
M>SOL by 23g

Friday, June 24, 2011

Saturday, June 18, 2011

Turkey Sausage w/ Fresh Veggies

I hate eating out.  Why?  I don't know what they put in the food and paying for a meal that sucks is the worst.  This meat costs about $6.00 and feeds 2 people, there is no way you could even get close to that cost or the amount of food or the QUALITY of food.

1 package (6 links) of Turkey Sausage.  Peel off the intestine wraps
2 red peppers
2 green peppers
1/2 yellow onion
1 garlic clove
2tbsp olive oil

add oil and garlic to pan and cook for a few minutes, slice veggies add to pan.  Grill turkey and cook all the way, drink beer and wait.  combine all ingredients and enjoy

Be careful when adding wet veggies to oil it will splatter

Slice turkey down the middle and peel off the coating


drink a beer while waiting
Eat enjoy

Thursday, June 16, 2011

Drink Soda

What if I guzzle soda all day I'll get FAT???? WTF  good article though

Friday, June 10, 2011

Cheat Days

Any good meal and workout plan must include a cheat day, and seeing as this is Mojito month (well it might not be but I sure want to be) Mojitos all around

Blackberry Mojito

-1 Muddler (you have to have a muddler to make fresh drinks)
-2 lime wedges
-couple blackberries
-2 tsp sugar
-couple leaves of fresh mint
-1 or 2 shots rum
-Club Soda

Add limes, blackberries, sugar, mint and muddle until they are all good and smashed creating a lots of juice.  Add rum, ice and fill with Club Soda.  DONE

Picture coming tomorrow on cheat day/fight day...

Monday, May 30, 2011

Couple Custom Pieces

A few quick pics of some custom sheaths I made for the neighbor. ESEE 3 and a Cold Steel Pusher

Sunday, May 22, 2011

What do you carry

Cold Steels FGX Pusher is pretty sweet (here for details).  The neighbor brought it over and we worked out a couple designs, I love messing around with Kydex.  Horizontal carry attached to belt loop, cell phone was used for size reference.

The videos that Cold Steel makes jacking stuff up are sweet.

1st Class Done

12 weeks later and my 1st class is off to Ranger School.  My little babies are all grown up and leaving the nest.  All received slots, 1st Muscle-Ups were achieved and all left in fantastic shape.

The group energy is very similar to my Pre-Ranger class and we went straight through (although time at Ranger School is irrelevant, go pass, receive tab).  The vibe given off is success, I have a great feeling about them.

Good Luck to All

Break Your Plateau

Monday, May 16, 2011

5 Weeks Down

Almost at the halfway point of my 12 week cut phase; I had a goal of dropping to around 209lbs but I am already there (vegetarian diet).  I feel stronger and still have pretty good size, current lifts are 475lb Deadlift, 245lb Push-Press and 10 muscle-ups.  Time to reassess; I will shoot for 195lbs.  At 200lbs I'll see how I feel and make corrections as needed.

Break Your Plateau
Day 1

Day 35

Monday, May 9, 2011

Crossfit or Weightlifting

Maybe they are the same thing.  I love lifting weights but crossfit is totally awesome, but am I going to get ripped just doing crossfit....Universe is presenting me with a huge dilemma, a definite fork in the road.  The real question is how do I incorporate both....time to ponder.

FYI if I were a young 2LT living in a small hotel room with no dishwasher and limited ability to cook what would I do...I would definitely make a protein shake every morning and probably at night.  At this point in my life I am not washing dishes by hand.  All Blenders are exempted.

Sunday, May 8, 2011

Fresh Tofu Salsa Mex

photo taken after eating a couple

I know, I know TOFU??WTF?  This recipe is so freaking good, you won't even know it has tofu except I told you.  This will go great with Corona.  The salsa recipe is from the fire roasted tomato can, it was my genius to add black beans, tofu and put it all together in a corn tortilla.

Prep time 15min
Cook time 20 min

1can black beans (drain and rinse)
1can fire roasted tomatoes (drain)
1/2 red onion (more than the original recipe, I like them)
2tsp fresh garlic
1 jalapeno (seeded)
cilantro (small handful, I like cilantro too)
1/2pkg (8oz) Firm Tofu
1/2c cheese
juice from 1 lime (or 2tbsp)
                                               corn tortillas

Chop up jalapeno, garlic, red onion, cilantro and tofu into small pieces then add all ingredients to a bowl and let sit for 3-4 hours (overnight is best).  Warmup tortillas in a pan, until firm (prevents from getting soggy) add mixture fold over and hold with a tooth pick.  Fill up the pan with rolled tortillas then add remaining mixture over the tortillas top with cheese.  350 degrees for 20 minutes, top with salsa and serve with a Corona and lime.

Watch video to see it in action, fyi I didn't edit my video and I'm not an actor and in the video I forgot to add the lime, it was added later

Saturday, May 7, 2011

Chest Workout Update

In sticking with strong man lifts on the Bravo workout day, I've been racking my brain for a strong man chest exercise.  Today at the gym after heavy dumbbells and hammer strength machine I thought of it (not sure if it would qualify as an actual strong man lift) plyo push ups. 

The last 2 exercise of the workout:

1.  place two 5lb weights in front of  where my hands would normally go for push ups, then push up and jump to the left ensuring the opposite hand hits where the 5lb weight is, then push up and jump back to center then to the right etc for 15 reps then 5 regular push ups (3 sets)

2.  I took the bumper 45lbs plates, stacked up 1 on each side and did 16 (2 count) push ups.  Narrow on the ground then jump up to the plate for a wide deep dip push up then back to the ground repeat.  Next stack up 2 plates 16 (2 count) next 3 plates 16 (2 count) then superset from 3 plates to 2 to 1 and max reps on each.  Platforms will work better than plates (6in, 12in and 18in).

I am always unsure if my ideas are hard or if I am just a pussy...good thing I have 10 2LTs that are going to be my guinea pigs on Monday.  This is crucial to ensure I keep pushing myself and Break My Plateau


Thursday, May 5, 2011

Diet Math 101 Part 2

Now you have a range of calories to consume a day.  What should you eat and how much of Proteins, Carbohydrates and Fats.

First you need to figure out what are your goals.  Are you an elite athlete, a bodybuilder or regular person who just wants to trim up and show off your abs for summer.  A good rule of thumb for regular people who wants to trim up are 50%(Carbs) 30%(Proteins) 20%(Fats) of your total caloric intake.  Like everything else you need to try it then adjust on how you feel and the results you receive. 

Once you start reading labels you will notice that they report Carbs, Proteins, Fats (CPFs) in gram form but I only know how many calories to eat...well you will need to convert calories to grams.

First figure out your ratios for CPFs we will use 50%-30%-20% 
Next take the total calories you are going to consume (we will use 2,000 calories to keep the math simple).

Multiple each category by the percentage

2000 x 50%(.5) = 1000 calories of carbohydrates
2000 x 30%(.3) = 600 calories of protein
2000 x 20%(.2) = 400 calories of fat

4-4-9 Rule
Carbs and Protein equals 4 grams per calorie
Fat equals 9 grams per calorie

Now we will convert the number of calories of CPFs into grams that you will eat per day
1000 calories of Carbs / 4 = 250 grams of Carbs per day
600 calories of Pro / 4 = 150 grams of PRO per day
400 calories of Fat / 9 = 44.4 round up to 45 grams of Fats per day
Now you are ready to read labels and fill in your meals

Daily Totals
In our example we would eat each day:
2,000 calories
250grams of Carbs
150grams of Protein
45grams of Fats

Divide the totals by the total number of meals you are going to eat each day (we will use 5 meals per day).  You now have your guidelines on how to structure you meals
5 meals per day consisting of
400 calories – 50grams of Carbs – 30grams of Protein – 9grams of Fat

Break Your Plateau

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Tuesday, May 3, 2011

USSA Close Quarters Training (CQT) After Action Report


Bottom Line Up Front (BLUF):  The course was awesome (watch the video); we did everything in the video and more.  I went expecting to be placed in uncomfortable situations where someone was punching me in the face to see how I would react and receive guidance on what I could have done better.  USSA DELIVERED!

The instructors,  Michael Brown and Brandon Bennett were fantastic.  They knew the material; they practice the material and were able to deliver the information so each person could understand it.  The class demographic was very diverse with the oldest over 60 and the youngest around 13, yet they were able to tweak the course to meet the need of each individual.  Meaning it doesn’t matter if you were a high speed Green Beret or my Grandma, you’ll enjoy the class and Michael and Brandon will push you accordingly.

I can tell when someone is faking it i.e. not practicing what they preach (hundreds of hours of powerpoint by people who just read slides qualifies me).  Brandon and Michael don’t fake it, they don’t offer theories or tell you what you want to hear; they offer you real world strategies and the truth.  When asked about defending against a much stronger person Brandon said “It’s a fight and fighting is hard”;  He brought a realistic approach to the class (sobering, I’m sure for fans of movies or self defense classes where the instructor teaches 100lb females how to kick a 250lb male’s hind parts with punches to the face).  “There are no magic holds, no ninja death grips or secret moves to win; you have to work harder than the bad guy.”  Brandon Bennett.

The best part of the class was receiving a real understanding about what hand guns can and cannot do, and what happens if you introduce a tool (handgun or knife) into the fight at the wrong time. 

#1 you cannot extend the gun towards the person.  It is probably a natural reaction from hundreds of hours of shooting paper targets because everyone did it the first time.  The gun is going to jam and you are not going to tap and rack when someone is punching you in the face. 

#2 if you immediately go for your gun or try and hurry the draw, the gun is going to get taken or AGAIN it will jam and become useless.  

Seeing the following paragraph transpire was well worth the price of the class; you won’t believe it until you experience it, personally I didn’t which is why the first time I pushed the gun out just like I was shooting a cardboard target and of course it Jammed.

Overall the class was great, the material flowed smoothly I never felt over burdened or overwhelmed by too much material, it was just right.  The pace was good, I am in good shape and I went home extremely sore.  After every situation the instructors took the time to critique each student, they went over what you did that was good and gave you ideas to improve on based on your skill level body type etc.  The class environment was fantastic; Michael and Brandon did a great job fostering a positive and open learning environment, you can tell they love teaching and both have a knack for it. 

If you carry a gun, you need this course.

Break Your Plateau!

Sunday, May 1, 2011

Update to leg workout

My squat is lacking, so must squat more time to change up the Bravo Workout.

Leg Bravo Workout
Warm up
Back Squat 10(warm up) 135 then 5 sets of 15 reps with 225lbs
Lunge 135lbs for 20 lunges each legs(40 total) x 3 sets
Front Squat 5 sets of 5 reps 185lbs
Step up (24inch box stand) 100lb barbell 20 reps each leg(40 total) x 4 sets
Extensions 3sets 12 reps
Curls 3 sets 12 reps


The step ups kicked my ass, gives me a great idea for tomorrows Pre-Ranger workout...:)

Break your Plateau

Cheat Meal

Fight Night and what better to eat than pizza, if you can't make your own crust your local store should have some organic crusts.

Homemade pizza crust
1can of Muir Glen fire roasted tomatos (use as sauce)
artichoke hearts
fresh mozzarella (fresh mozzeralla comes in ball form) just break it apart and place on pizza

Layer tomatoes then spinach then cheese and artichoke hearts last.  heat in oven @450 degrees for about 15minutes, rotate the pizza halfway through cooking and use a pizza stone if you have one.

Add a couple Sam Adams seasonal..complete