My name is Greg Walsh. I began involvement with CrossFit in 2003, and was a member, trainer, and manager of CrossFit Long Beach until 2008 when I returned to my hometown of Rochester, NY.

In 2008 I began Wolf Brigade, and we have been expertly training people of all walks of life and fitness levels every day since.

An Open Letter to CrossFit

My name is Greg Walsh. I began involvement with CrossFit in 2003, and was a member, trainer, and manager of CrossFit Long Beach until 2008 when I returned to my hometown of Rochester, NY.

In 2008 I began Wolf Brigade, and we have been expertly training people of all walks of life and fitness levels every day since.

During my time in Long Beach, I developed relationships with many involved in the CrossFit brand, and began a friendship with Greg Glassman. That led to a “partnership” based on my idea of providing a one-stop-shop for affiliates to receive world-class artwork and garment printing, and the ability/ option to showcase them for worldwide purchase on a website called, at the time, crossfitshirts.com.

We had a small but very high-quality printing business in Rochester, I loved CrossFit- especially the affiliates- and wanted to both help them and be more involved. I presented the “CrossFit Shirts” project at an affiliate gathering in 2007 to very positive response, and we were off and running.

The project was a big hit. CrossFit branded merchandise had never looked better, and affiliates were benefiting from our high level of expertise in art direction and graphic design.

The crossfitshirts.com platform was fun, exciting, and mutually beneficial; CrossFit received a percentage of everything sold, as did the affiliates we worked with, and it expanded quickly.

Between 2007 and 2009, Greg and I became friends (or, at least, that is what I believed), and I felt no overt reason to pump the brakes on development of our combined projects. We expanded the print shop, hired talented staff, and rose to the growing occasion. During that time, Greg would routinely call to talk about his life, marriage, business struggles, and also routinely invited me to his house in Arizona, on various CrossFit-related trips, etc. I appreciated though seldom accepted, because we were neck-deep in working on both the gym, and developing our “partnership”.

My mistake, was in assuming a handshake “contract” meant the same to others as it meant to me.

In 2009, with our coordinated projects in full swing, I was called out of the blue- first, by a hard- talking lackey of Greg’s, and then, by a smarmy and stylized CrossFit lawyer. Both were tasked with delivering the message that, effective immediately, we were no longer permitted to use the CrossFit name without affiliate-specific branding, and much more seriously- that

the crossfitshirts.com site was to be handed over to them immediately.

Without overplaying the hand, it felt like a bad joke. We have always struggled- I have been working in and running small, high-quality businesses for over 25 years, and we were finally on to something that was growing, and fully in our wheelhouse.

I did everything I could to figure out what was truly happening, Greg would not return calls, texts, or emails, and I was eventually given the “option” to haul all remaining softgoods to another affiliate event in Austin, Texas, and attempt to sell them off. Having sold shirts at shows and events since I was a young teenager, I knew exactly how that would go, (poorly), but had no other option. After paying shipping for the garments, and my travel, and selling less than ½ of what we brought, at less than ½ the prices we usually charged, I had lost several thousand dollars.

This was around the same time that poor decision-making, ego-based leadership, and shortsightedness drove off some of the most progressive, endearing, and well-respected minds in CrossFit, including Robb Wolf, James “OPT” Fitzgerald, and Greg Everett- three people that I have respected since first exposure and whose positions I took very seriously. I knew then, even though I was very much in the fringes in comparison to those three, that our “partnership” was truly over; I had been deemed expendable or worse, and we had to act accordingly.

In hindsight, I should have downsized, relinquished our just-bought second press, let our newly- hired, experienced print staff go, and cut back to bare bones, but I truly felt we could retain much of the affiliate business and continue forward. I was very wrong.

Removal of the crossfitshirts.com site, and very clearly our “CrossFit blessing”, turned many affiliates away. Many stayed, also, and I still appreciate that step of faith to this day, but the loss was too much, our response was not what it needed to be, and in late 2009 we were forced to close our print shop and turn loose the dedicated people that had been operating it.

Now firmly in debt, having moved across the country to work on a project that was now dead, and having been betrayed and abandoned by someone I believed to be a strong ally, I focused all my efforts on training people really, really well.

I set to the task of developing and meticulously documenting our processes, and adjusting the elements of generalist training that we had begun working on in Long Beach and that I knew to be crucial to our idea of “Global Linear Progression”; In short, if there were a glass half full in this story, it is that Wolf Brigade has excelled and developed into one of the finest training platforms in the world- in every sense, and in many ways that no one else has ever addressed. When the chips were all the way down, I grabbed on tight to what had brought me to where I was in the first place:

Helping people, in the best possible ways I could.

Greg Glassman has never been a good person. Even when likely almost all that are reading this believed him to be, he was still a highly judgmental, elite-minded (in all the wrong ways), and opportunistic man that was comfortable telling anyone that would listen how much better he was, while offering very little proof of that statement.

In this time right now, there are many affiliates/ ex-affiliates/ participants that are questioning their direction, next steps, and need for “damage control”. As someone that has often been targeted and attacked based on the irresponsible words of others, and outside of the topic at- hand, I will say this:

Stand for what you know is right, and stand fucking hard. Do what is right, not what you’re told.

If what you want to do is train people, then hunt every avenue of progress and fact available to you and excel in your market.

In response to never offering territory protection for affiliates, Greg would say “The cream rises to the top”; Now is the time to prove that theory on yourselves. The current climate is creating unfortunate casualties among small facilities that would otherwise have survived, and the idea of needing to distance and re-brand from something that a foundation was built on is daunting, to say the least.

But it is not impossible. And amidst all the current acrimony and negativity, it is important to remember that CrossFit DID- in one way or another, and functionally or dysfunctionally- prove to all of us that we are stronger than we think we are.

Affiliates, ex-affiliates, participants:

Now is the time to “prove your fitness”… And it has nothing to do with burpees or box jumps.

CrossFit introduced me to concepts and ideas that I had never seen before, and I took the ball and ran with it. Greg Glassman partnered with me- a small, independent, unwealthy, passion-driven idealist- and dropped me cold without ever even offering a word of comfort, an act of contrition, or even so much as an apology- Much like he has done to all of you, recently.

That betrayal closed a door, and opened another- as it has for many that left around that time, and under similar schisms- and I used it to strengthen the fire I already had, and develop a brand and system of training far more transferable, multi-level accessible, and effective than anything CrossFit has ever done.

If I/ we may be of any help, our door is open.

We are not attempting to capitalize on the unfortunateness of this situation, but it is something we have had the displeasure of being able to forecast for a long time, live through ourselves, and now possess the skills and abilities to help others through it.

After all, ALL of this- at least, for the ones that should still be here- centers around helping others.

Candidly, and sincerely, Greg Walsh

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We will speak with and strive to reach those that embody and embrace the above.

Thoughtful, progressive, desirable demographics- by nature and nurture- often do not have three hours to listen to someone else’s story when they are neck-deep in constructing their own.

Our transmissions will be clear, brief, and honest; Concepts often left for dead in this modern age, that we are excited to breathe life into.

Truth and consequences; Critical-thinking and accountability; Unconventional origins and philosophies;

We will speak with and strive to reach those that embody and embrace the above.

Thoughtful, progressive, desirable demographics- by nature and nurture- often do not have three hours to listen to someone else’s story when they are neck-deep in constructing their own.

Our transmissions will be clear, brief, and honest; Concepts often left for dead in this modern age, that we are excited to breathe life into.

Strength & Conditioning ‘Truth and Consequences’

Episode one, featuring Paul Roberts and CJ Mansfield from The Sect in Salt Lake City, UT.

The Sect is notable and admirable for many reasons; In today’s talk we focused on their unique hands-on community, their thorough and quality-oriented new member “vetting” process, and the notion of not allowing pursuit of excellence to be confined to one realm;

Details, mindfulness, and hard work transcend application, and applying the same strategies to their lives as they have to their training has made Paul and CJ two very talented and well-rounded people.

Hope you enjoy, please let The Sect know if you did, and feel free to suggest future guests directly to me at Wolf Brigade.

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Aimee Jacot of Feral Strength and Conditioning in Humboldt, California

We have a facility in Rochester, New York, backed by a method/process I am very proud of, and that has given us the opportunity to travel and share with a much broader audience. While it’s a necessity to have paying clients locally, our goal has always been to provide best-in-the world details and strategy for those that truly need, and justly want, on a global scale. We want any and all that are willing to learn and work to both feel and play a part in what we are building with Wolf Brigade.

Even when we have next-to-nothing, we must never be or do nothing; So, as a continuation of our process of excuse-extermination, we created the Wolf Brigade ‘Public Assistance project’. Any remaining cop-out window has been closed; Anyone with a desire to participate in good training can be a part of this anywhere, anytime, and with nothing more than a gallon jug with a strong handle, filled with whatever you choose.

Jen Smith of Humboldt, California, preparing gallon jugs of sand for her first workout

As it was when the world was real, and in the parts of it that still are, physical strength and durability are a grave necessity. We reject the notion of have-nots in such a crucial realm, and do all we can to ensure access to sound process for all that we can; This project is an extension of that inclination. We would rather have and not need, than need and not have- Sometimes creating what we need, requires adapting to what we have.??

Training With No Excuses

Here’s the first training day. If any of the movements, positions, or language is unfamiliar to you, please follow the links in my bio to my website and YouTube channel and if you can’t answer your own question feel free to get in touch. The details make the difference, especially with an unconventional and possibly lighter implement in-hand.

Warm-up:

Warm-up should leave us warm, not tired; Scale accordingly, especially if just beginning training or adjusting to this style training for the first time. Range of motion, details of each movement, and proper bracing are all to be practiced and applied in warm-up just as they are in the training day; Attention in one leads directly to improvement in the other.

Then, 7 attentive, aggressive rounds of:

Each press features a controlled, hard, 2/1000 overhead, and each squat features an equally aggressive 2/1000 at the top; Attentive is progressive, and soft is sketchy- at any weight. Attentive, aggressive holds build strength, reinforce position, and demand accountability and “check-in” during training; Don’t skip them, don’t cut them short.

Do not short-change range of motion, ever, and remember that speed is never a substitute for form.

And then:

Range of motion governs variation: Scale push-up to full ability (up, or down). Elbows point towards your feet, full-body moves at once and touches either the ground or the scaled surface; No guessing, no “bro” push-ups.

And finally:

Building a bulletproof “power source” will improve all elements of your physicality- and simple, hard, non-gimmick sit-ups and holds are a sure-fire way to do so. Do not make this easy- make it the opposite; It’s the insulation for your hardest efforts.

Each day will end with varied durations of hollow hold, and the cool-down is a minimum of 25 cat/ cow stretch and 100 yd. brisk walk/ exercise bike ride/ etc.

Public Assistance Should be on Every Gym’s Radar

This endeavor is completely voluntary and large-scale dissemination will rely on contributions. You can donate here through PayPal. We will post training each week on our website’s blog, and video updates- featuring both local and worldwide participants- on social media, as well as continued YouTube videos to both answer questions and deepen the curriculum.

Demonstrated below are a handful of movements from our primary curriculum, performed with a simple gallon-jug of water. Strength and fitness shouldn’t be a have-or-have-not choice; If you are willing to do the work, no one should be restricted by access to sound training programs, coaching, and facilities. I created the Public Assistance project to help build and connect a worldwide community that may not be able to make it to one of our facilities, or possibly even any decent gym.

We never take for granted how lucky we are to have access to great training, progressive partners, and quality facilities; Even when that is not the case, we intend to make sure the same quality of detail and sound strategy is available to all that are watching, and are willing to work.

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Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.

Day 360 Of 360

Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.

Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow the chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.

Then, 3 rounds of:

Today, any rest taken during work round comes off the minute in between. Take only the rest you need between holds- no more.

If minimum specified weights do not pose a significant challenge, scale to your ability; If chosen weight goes to the ground more than twice in any round, adjust before beginning the next.

And then, as quickly as possible:

Standardize breathing, movement, and rest. Remember: Each good rep should look the same. Hustle in transitions, and drive hard; No value to casual conditioning.

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Rest as needed between sets. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”.

Today, each rep will feature an extension from the “holster” position (elbows bent, inside of arms against your body) to arms straight, hold for 3/1000, and return to holster to begin the next rep.

Day 359 Of 360

Rest as needed between sets. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”.

Today, each rep will feature an extension from the “holster” position (elbows bent, inside of arms against your body) to arms straight, hold for 3/1000, and return to holster to begin the next rep.

The goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting position (holster) and an incorrect one (arms extended). Rest as needed between sets, and- provided position is sound and proper tools are available- don’t under-lift.

Then:

Only count reps in which the mace handle moves parallel to the floor. Tuck your hips, tighten your guts, and keep the mace close to you. Attempt to take no more than two trips to the ground.

And then, 5 rounds, each on a: 90-sec. descending clock:

Minimum weight today is 8kg. W, 10kg. M- if less than that is required to maintain quality and safety, adjust to moderate weight kettlebell halo. Take :30 – :60 sec. rest at the end of each round- position considered, attempt no rest during the work round.

And finally, at full pace:

Simple should not mistaken for easy, or casual. Focus, breathe, and move fast from top-to-bottom. Each straight jump should be as dynamic and aggressive as possible, and hands touch both hips and overhead in each rep of jumping jacks; Simplicity should also never lead to carelessness.

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30 reps of the following kettlebell complex:

Today:

Day 358 Of 360

30 reps of the following kettlebell complex:

Today:

Stay organized and powerful, with full focus and violence of action put into each rep. Weakest lift in the complex governs weight. If increasing in the 4 x 2 ends early, complete remaining sets with heaviest successful weight. When scheme is listed as “4 x 2″, it always refers to “Sets” x “Reps”.

The goal is fluid, seamless transition from movement to movement and crisp hand-to-hand switches from side-to-side. No clunky lifts, no sloppy transitions.

Then, 10 rounds of:

Weight today is self-scaled and should pose a challenge in each set- adjust as needed. If the movement description doesn’t immediately and clearly make sense, please reference the video linked to the text.

And then:

Strategize calories any way you’d like: alternate arms/ legs, overhand/ underhand, legs only… Just get it done, and get it done quickly.

And finally, “Time under tension”:

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Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.

Today:

Day 357 Of 360

Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.

Today:

Then, 5 minutes of:

Choose most challenging variation possible in each round, and be ready to move when rest clock ends; Hustle, work hard and get out what you put in.

Advanced pull-up suggestions include Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

Then, choose either 50 reps or 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark.

Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.

And finally, “Time under tension”:

Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x 2, 1L + 1R as needed).

Note: Achieving a 1RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight.

Then:

Day 356 Of 360

Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x 2, 1L + 1R as needed).

Note: Achieving a 1RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight.

Then:

Match pace with the quality of movement, and vice-versa. Keep rest short and specific, and do not allow movement transitions to become rest periods.

And then, “Time under tension”:

Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.

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Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

Day 355 Of 360

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

Switch sides/ break in no less than 5-rep intervals; when rest is needed, keep it under :30 seconds. If designated weight creates position break or compromised range of motion, make as minor an adjustment as possible and continue safely.

And then, 10 minutes of:

Hunt the work, don’t attempt to avoid it. Transition quickly, move aggressively and don’t stop for more than a quick breath.

Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

“Prison” sit-up: Interlock fingers and keep both hands behind the head click this site. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.

And finally, “Time under tension”:

Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take few breaks as possible.

Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!

Please use them to your advantage!

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Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

Day 354 Of 360

Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

Then:

BENCHMARK

“Raining Blood” (Slayer – “Reign in Blood”)

4:17– count and note rounds and completed half-rounds.

If rest is needed, keep it short and specific (3 breaths or less). If designated height/ weight creates compromised positions, make an immediate adjustment.

Push hard for at least ½ round improvement from last time.

And then:

Rest briefly as needed to retain/ regain mechanics and range of motion. Sit-ups are a vehicle to a destination, not the destination itself- treat them accordingly.

“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.

All variations: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

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Rest as needed between sets. Today, each successful lift features an organized, violent 5/1000 hold. If lift mechanics fail, or hold duration is unsustainable, adjust one interval down and continue safely and productively.

Then, 5 rounds of:

Day 353 Of 360

Rest as needed between sets. Today, each successful lift features an organized, violent 5/1000 hold. If lift mechanics fail, or hold duration is unsustainable, adjust one interval down and continue safely and productively.

Then, 5 rounds of:

Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.

3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

And then, “Time under tension”:

Break into small sets as desired, alternate between implements, and use as positional recovery/ cool-down/ improvement for next time.

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Set-up, bracing, order of operations, and violence of action will all equally govern the success of this drill. Pay attention, and move like you mean it- nothing casual here.

Day 352 Of 360

Set-up, bracing, order of operations, and violence of action will all equally govern the success of this drill. Pay attention, and move like you mean it- nothing casual here.

Reminder: The kettlebell clean/ swing clean is the gateway to the press; If it is performed casually/ poorly, it is very likely the press will be as well.

Then,

Count and match reps in each round. Keep an aggressive pace and move in strong, organized positions – one should never be a substitute for the other.

And then, immediately:

(Ex. Burpees completed in Tabata interval: 56. Broad jump performed: 56).

The goal is completion inside the 3-minute clock. If rest is needed, keep it short and specific (3 breaths or less).

And finally, “Time under tension”:

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in Superman reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

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