EVENT: 2011 Illinois SWAT Challenge

Artwork by Dick Kramer (studio website)

The details of the 2011 Illinois SWAT Challenge have been announced. The two-day event will take place on August 23rd and 24th, 2011. Registration for a 6-man squad is FREE, limited to a total of ten squads. Competition Squads should consist of five operators and one sniper, with a seventh member as an emergency backup. If you need to know the location, get ahold of me.

The five courses that comprise this event test: physical fitness, pistol and rifle marksmanship, target discrimination, teamwork, leadership, communication, and a variety of other individual and team skills.

Why do I post this event on this blog? Those officers with a realistic or practical fitness program tend to perform better under these life-like conditions than those with a "lift-and-run" routine. The competition demands whole-body movements and anaerobic abilities. The (near-)maximal effort of functional fitness workouts replicates the physical demands during these courses, which simulate actual combat conditions.

If you are on a tactical team in Illinois, consider entering a competition squad this year. It tests your mind, you body, and your spirit!

To read a short review on the 2010 event, click here.

EVENT: charity open mat at Force Jiu Jitsu (Burr Ridge IL)

Our friend Dan E sends us this announcement. There is an open mat for charity:

• Force Brazilian Jiu Jitsu (website)
• 7960 S Madison St, Burr Ridge, IL
• Sunday, December 12th, 1200-1500hrs.
• Donations to Make-A-Wish Foundation

Force Jiu Jitsu in Burr Ridge is hosting our annual Open Mat for Charity with all of this year’s proceeds going to the Make-a-Wish Foundation. Don’t miss this opportunity to help out those less fortunate and get the chance to roll with fellow grapplers from the area.

Everyone who has attended this event in the past has had a great time helping out a good cause. By popular demand we’ll also be organizing tag team matches again this year.

We are also looking to extend the open mat to a nearby venue for a social gathering following the Open Mat. Details will follow.

There will soon be a web link where you can make a donation to this event even if you cannot make it.

Thank You!

For you Facebookers, here is the event link.

EVENT: MALTZ Challenge - Chicago 2011

It's exciting to see a date announced so far in advance. Put in your 2011 calendar:

• Saturday, March 19th, 2011. Beginning at 8am.
• CrossFit Darien, in Woodridge (Chicagoland) Illinois
• $20 donation to the DEA Survivors Benefit Fund.
• Click HERE to make an online donation.

The following is from the CrossFit Darien Facebook event:

Worldwide, the US Drug Enforcement Administration sponsors an annual physical fitness event called "The MALTZ Challenge." The workout is named after a DEA Special Agent's brother, Master Sergeant Michael J Maltz. MSGTt Maltz, a US Air Force pararescue jumper, was killed in 2003 while attempting a rescue of injured and sick children in Afghanistan. The MALTZ Challenge commemorates the lives of not only Michael Maltz, but all of those Americans who fight against evil in the world.

CrossFit Darien (Woodridge, IL) is honored to have been selected as the DEA-Chicago Division host site. The CrossFit functional fitness methodology is a terrific match for this event. www.crossfitdarien.com.

The MALTZ Challenge is:

• Run 400 meters
• Do 50 pullups
• Farmers Walk 200 meters with 50# dumbbells (25# for women)
• Do 50 dips
• Do 100 pushups
• Do 50 hanging knees-to-elbows
• Do 100 situps
• Run 400 meters.

Other options include a "Half MALTZ" (halve the repetition numbers), and scaling alternatives (assisted pullups, knee tucks, assisted pushups, etc). There are endless ways to adjust this event to match yet still challenge your abilities!!

HOW TO TRAIN FOR THIS? A few ideas on how to prepare for this event are posted here. Keep in mind that whether you plan to be competitive or whether you only desire to complete the event, this is no small accomplishment. Give yourself a goal, and stay the path to realizing it!!

For pictures and reviews of past MALTZ Challenge - Chicago events, click here and scroll down through the posts.

For those of you Facebookers, here is the event link. Please share it with others!

EVENT: Kettlebells for Warriors

CrossFit DuPage (Lombard, Illinois) is hosting a unique training opportunity. The Kettlebells for Warriors is a series of events across the nation helping the Wounded Warrior Project. Here are some of the event details:

When: SAT 10-16-2010, 1000-1700hrs.

Location: CF DuPage, Lombard IL.

Cost: $150 for KB session, $50 for MMA.

Registration: This link is probably the most useful information.

RECAP: Triathlete Kettlebell Workshop

On Tuesday 09-21-2010, I taught some kettlebelling to a local triathlon group. This session, at 75 minutes, was a breeze-through of introducing and practicing the most fundamental movements. I write this blog post as not only a summary for yesterday's students, but also as a reminder for many of us who have picked up this discipline and have gone stale.

KBs can be used to cause physical and neurological adaptations in each of DynaMax's ten physical skills. For you CrossFitters, you've seen this list plenty of times, as CFHQ has adopted it as one of their definitions of fitness (What is Fitness? article):

• Strength
• Cardio-Respiratory Endurance
• Speed
• Power
• Agility
• Coordination
• Balance
• Accuracy
• Flexibility
• Stamina

There are specific movements and drills that can be used to polish-up the above list of fitness components. For example, heavy KBs can be used to build strength. Lighter KBs can be "juggled" for accuracy, or lifted for high repetition count for stamina. Mid-weight KBs can be thrown for power development. However, one must first understand his/her personal goals before jumping into a KB program. A very strong person might desire stamina or C-R endurance -- in which case s/he should be using mid-weight or light KBs for high repetition counts (and very little or no rest). An endurance athlete might pick a weight that is so heavy, only three or five reps is possible at a time (with plenty of rest between sets).

There are seven primary human movements. Here is a piece I did about these movements. The movements are:

• Pushing
• Pulling
• Squatting
• Gait / Lunging
• Trunk Flexing
• Trunk Extending
• Trunk (Anti-) Rotating

There are four main positions that are used during KBing. These are:

• The Load - The KB is on the ground, between the feet, on the imaginary line connecting the heels. One hand grips the hanlde. The butt is down, the chin is up, the shoulders are back, and the chest is big. Heels are flat on the ground.
• The Hang - The KB is hanging between the legs. The body is in the Triple Threat position -- as if shooting a free throw, about to field a ground ball, or set up as a middle linebacker. Weight is balanced on the mid-foot, knees and hips are gently bent, head is up.
• The Rack - The KB is nestled at shoulder-height. Ribcage is "protected" by the forearm. No grip is necessary -- fingers can "wave hello" as the weight is balanced in the web of the hand. Palm faces chest. Body is erect.
• The Up - The KB is held high overhead. The body is erect. The shoulder cap is driven towards the ear. The head is vertical, not tilted to a side. The KB is inline with shoulder, hip, knee, and foot for maximum stability. Palm is forward or slightly twisted outward.

Some of the movements learned were (each is a link to video demonstrations):

• Deadlift
• Clean
• Press
• Turkish GetUp (TGU)
• Swing (and here)
• Sumo Deadlift High Pull
• Front Squat
• KB thruster
• Figure 8
• KB Figure 8 Lunge

Before anyone starts to combine these movements into a workout session (or more importantly, a workout program), I recommend reading this series of posts: "Make Stuff Up" Programming. You'll have to read them from the bottom up, as the blog lists the posts by date published. Remember that functional fitness is about MOVEMENTS, not muscle groups. Pair up different movements (Ex: thrusters with high pulls or pullups; SDLHPs with presses or pushups; deadlifts with TGUs or situps) to create effective workout sessions. There is a lot of so-called science to developing workout sessions and programs. I learn something new each week about it.

Lastly, click to access the Prison Workout #2 (the one with kettlebells). The PWO#2 has 26 workouts, meant to be done in order, one at a time.

Thanks to MJ for inviting me out. And to Q for carting out hundreds of pounds of iron.

And to all: Happy kettlebelling! I hope to see you out again for a workout now that you all know the moves!!

GYM and EVENT: CrossFit Darien (IL)

Another CrossFit affiliate gym is opening its doors next month. This time it's CrossFit Darien (Lemont and Plainfield Roads, at the city lines of Darien/Woodridge, Illinois). Their website is still in its infancy. I have traded a few emails with one of their trainers, who I've never met before. I'm really interested in hearing their philosophy on programming! With so many interpretations and expressions of "CrossFit," all CF gyms are NOT alike. Sure they all have some basic ideals and commonalities, but one of the beauties of CF is the creativity and ingenuity!!

The grand opening event is: Wednesday, September 1st, at 7pm. I found a Facebook "event" here.

Yet again I make the following disclaimer: I have no ties to this business venture. I merely enjoy sitting back and watching more and more functional fitness clubs open up and spread the good word.

EVENTS: Olympic Weightlifting Technique Training Sessions - Summer 2010

I just got this notice from WCS/Gattone Sports Performance:

Due to the high demand we are going to officially open up our Olympic Weightlifting Technique Training Session twice a week at our Buffalo Grove Facility. These sessions are 1 hour in length and will cost $25 per visit. There is no long term commitment, no monthly fee, just a flat rate of $25 per visit. We will cap these groups off at a certain number to assure a low coach to athlete ratio. These sessions will be for those interested in getting some coaching from some of the best coaches in this sport. The groups will begin next week and will be on Thursday evenings at 5:00 and Saturday mornings at 9:00 am. These times will be permanent for the summer. Since we are going to cap off the number of participants and we might have a few conflict dates, we ask you to pre-register by phone or email. In the next month we will have online registration available. Email us at wcsgattonesports.com@gmail.com or call us at 847-947-7398 to register today, again the first date will be Thursday, June 10th. These groups are open to everyone, so feel free to pass the word.

Thanks!

--
Justin Adkins, C.S.C.S, USAW
Director of Sports Performance
WCS/Gattone Sports Performance
1555 Barclay Boulevard
Buffalo Grove, IL. 60089
www.wcsgattonesports.com

NOTE: In November 2009, I attended one of their 3-hr sessions on the snatch movement. It was great. I learned some great pointers. In Olympic weightlifting, technique is king!! I recommend this training for anyone who is serious about adding Oly lifting into their routine. Here is a short post and ugly video on my experience there.

Exercise of the Week: ComMANder in the Mirror

The ComMANder in the Mirror workout commemorates the past few years our Police Lieutenant served as our unit commander. No, he's not dead! He's just be reassigned from our unit. I'm sure he'll still be around, even after his official time is up. He's one of only a few remaining charter members.

What a better way to honor a diehard functionalist than by pushing oneself the the limit? The appearance of the number "45" is significant because it is our Lieutenant's badge number. It also conveniently is the weight of a standard barbell plate. Coincidence? I think not. And the plate getups? He's a huge fan of getups! As for the name of the workout? You'll have to ask him....

• ComMANder in the Mirror.
• 45x burpee broad jumps
• 45x total steps of walking lunges with 45# plate overhead
• 45x 45# plate ground-to-overhead anyhows (G2OA)
• 45x 45# plate getups (PGUs) -- (while lying on the ground, "hug" a plate and get off the floor to your feet.)
• 45x pushups

Today our unit members participated in the challenge as a group, but timed as individuals. Here are some results:

• 15:20 Schlik
• 16:39 Soup
• 17:29 The Lt
• 18:12 Giraffe
• 18:40 Nick G
• 19:04 Mac
• 19:37 Jew
• 19:48 Bacon
• 19:55 Highland
• 21:34 Lillie
• 21:44 Chicky
• 21:46 Woody
• 22:12 Hurt
• 23:45 The Reverend
• 25:01 Joshie
• 25:56 Bulldog
• 26:08 Hayes
• 26:25 Liss
• 28:13 Tree
• 28:37 Rojas
• 28:55 Froggy
• 30:36 Sven
• 32:15 AJ
• 16:10 MS (@25#)
• 29:02 JA (@25#)

Wow. I felt like crap. Four hours after the challenge, I was still lightheaded. Now it's ten hours afterwards, and my head is still pounding. Yeah, it wrecked me to say the least. I went into this with a bad disaster recipe combining short sleep, minimal food, dehydrated, and coming off of vacation. No excuse, but I'll fare better next time!

If anyone else participates, please post time/load to comments.

Best of luck to you, Lieutenant! Another plankowner bows out.

Remember: (It's) not what you do, it's who you are.

IHSV. 99.

RESULTS: MURPH for Miller 2010

The MURPH for Miller event grew yet again!!

First for the most important part: over $1,600 was raised for the Special Operations Warrior Foundation. You can still donate online through September 2010 by visiting here.

The event (now run three times) continues to grow. The word gets out through not only the CrossFit community, but also through this blog and through the wildfire of the Facebook "Events" option.

In the photos above: The Serb was in town from CrossFit Real Fitness (Naples FL). Also, couple of our teammates had to wait until Sunday to participate in a local park.

I'm not posting any workout results this year. There are just to many folks doing this now....

Bobby K has some YouTube videos here.

Lastly, thanks again to Mark, Curt, and Tara at CrossFit TriCities in St. Charles, IL, for opening up their gym for the event. And to Maribeth for arranging all the food and beverages.

Rob, you are not forgotten.

RESULTS: Police Week Memorial Workout 2010

The results from the Police Week Memorial Workout 2010 are coming in. Congrats to all who completed the challenge. I will be updating this over the next few days....

Please take time to read the stories of the fallen officers.

• Anthony Rainaldi, PD Westmont IL, 5:58 barbell, PO Michael Gordon, PD Chicago IL, EOW: 08-08-2004.
• James Schlicher, FIAT SWAT - PD Westmont IL, 4:41 barbell, LT Eric Shuhandler, PD Gilbert AZ, EOW: 01-28-2010.
• James Schlicher, FIAT SWAT - PD Westmont IL, 4:17 barbell, CO Stanley Larson, Dept of Fish and Game ID, EOW: 10-10-1967.
• Nicholas Glynn, FIAT SWAT - PD Westmont IL, 7:21 barbell, SGT Joseph Bergeron, PD Maplewood MN, EOW: 05-01-2010.
• Steve Thompson, PD Westmont IL, 6:28 barbell, PO Jonathan Walsh, PD Joliet IL, EOW: 08-20-2004.
• Jennifer Muska, PD Westmont IL, 6:40 (45x45), PTLM Robert Strugala, PD Chicago IL, EOW: 06-16-1974.
• Doug Mantooth, PD Westmont IL, 14:38 barbell, D/S Ian Deutch, SO Nye Co NV, EOW: 04-26-2010.
• Jeff Weber, PD Oak Brook IL, 5:56 barbell, SGT Allen Mollsen, PD Lombard IL, EOW: 09-28-1986.
• Mary Licko, 13:42 barbell 75x75, PO Alejandro Valadez, PD Chicago IL, EOW: 06-01-2009.
• Marty Robitz, PD Blue Island IL, 8:56 barbell, PO Ann Marie Guinta, PD DeKalb Co GA, EOW: 07-20-2002.
• Doug Bagarus, PD South Bend IN, 9:28 barbell, CPL Thomas DeRue Sr, PD South Bend IN, EOW: 11-14-1974.
• Mark Lutz, PD Lisle IL, 10:03 barbell, PO Gregory Hauser, PD Chicago IL, EOW: 05-13-1990.
• Scott Sievert, PD Davenport IA, 9:52 barbell, PO Michael Farnsworth, PD Davenport IA, EOW: 12-05-1975.
• Nate Schuessler, 7:56 75# milk can, SGT Wayne Truttman, SD Brown Co WI, EOW: 12-20-1973.
• Jason Cates, FIAT SWAT - PD Oak Brook IL, 4:01 barbell, LT James Brice Waters, EOW: 05-09-1970.
• Jeff DeZur, FIAT SWAT/ILEAS R4-PD Downers Grove IL, 6:10 barbell, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.
• Chris Gillespe, 12 minutes, PO Troy Blando, PD Houston TX, EOW: 05-19-1999.
• Rolando Padilla, PD Westmont IL, 7:48 barbell, PO Alejandro Valadez, PD Chicago IL, EOW: 06-01-2009.
• Jeff Borgardt, PD Westmont IL, 13:39 barbell, PTLM Larry Holder, PD Algonquin IL, EOW: 07-22-1982.
• Scott Bryant, PD South Bend IN, 6:02 barbell, CPL Nick Polizzotto, PD South Bend IN, EOW: 04-24-2007.
• Jason Wood, FIAT SWAT- PD Oak Brook IL, 8:38 barbell, OFC Robert Hooper, PD San Francisco CA, EOW: 02-09-1978.
• Mark King, PD Oak Brook IL, 8:28 barbell, PO Raymond Kilroy, PD Chicago IL, EOW: 05-13-1990.
• Robert Lanchsweerdt, PD South Bend IN, 11:07 barbell, CPL Nick Polizzotto, PD South Bend IN, EOW: 04-24-2007.
• Mike Clark, PD Lombard IL, 8:59 barbell, CPL Richard Parquette, SD Bayfield Co WI, EOW: 09-10-1996.
• Bob Heard, 8:17, 80#x75, SGT Alan Haymaker, PD Chicago IL, EOW: 02-22-2010.
• Kelly Waite, PD South Bend IN, 6:42 barbell, CPL Paul Deguch, PD South Bend IN, EOW: 08-24-1997.
• Kenneth Lister, FIAT SWAT - PD Downers Grove IL, 8:31 barbell, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.
• Todd Rountree, FIAT SWAT - PD Downers Grove IL, 12:50 barbell, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.
• Josh Nelson, FIAT SWAT - PD Downers Grove IL, 11:52 barbell, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.
• Jeremy Thayer, FIAT SWAT - PD Downers Grove IL, 9:02 barbell, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.
• Joel Marquez, FIAT SWAT - PD Downers Grove IL, 9:42 barbell, OFC Richard Barth, EOW: 03-18-1974.
• Reid Foltyniewicz, PD Oak Brook IL, 7:48 barbell, D/S Scott Rogers, SD Clay Co MN, EOW: 07-08-2006.
• Liz Johnson, 8:37, 45# x 75, COP Samuel Johnson Sr, PD Drexler NY, EOW: 09-11-1987.
• Tom Gallahue, PD Naperville IL - ILEAS Region IV, untimed barbell, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.
• Greg Curry, FD Downers Grove IL - ILEAS Region IV, 21:10 barbell, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.
• Jim Gunther, PD Westmont IL, 7:40 barbell, PO Anthony Jansen, PD Newport KY, EOW: 12-30-1984.
• Shaun Ferguson, PD Naperville IL, 6:10, 75#SB, TRP Philip Lamonaco, SP New Jersey, EOW: 12-21-1981.
• Mrs. Soup, 5:51, 30#DB, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.

The Downers Grove IL Police Dept had a great deal of officers who participated this year. Because of how the results were submitted to me, some are listed above. The below names are those members of DGPD who memorialized OFC Richard Barth. All used barbell weight of 75# unless noted. Great job!

• Scott Beck, 7:08.
• Larry Vacala, 10:32.
• Andy Blaylock, 8:05.
• Jim Black, 8:27.
• Randy Cappelen, 9:53.
• Jim Minett, 8:22.
• Brian Johnstone, 13:13.
• Tony Kucaba, 12:00.
• RJ Jacobs, 8:46.
• Shanon Gillette, 15:10.
• Musa Majaliwa, 4:30.
• RJ Caudill, 8:08.
• Paul Lichamer, 7:25.
• Steve Miller, 7:09.
• Jim Edwards, 7:27.
• Tony Lilly, 55#, 12:13.
• Chris Fisher, 19:10.
• Brian Mitera, 9:39.
• Rob Bylls, 23:29.
• Tom Powers, 22:26.
• Scott Buzecky, 7:20.
• Nick Bieker, 6:50.
• Scott Von Almen, 6:53.
• Jeff Giermann, 8:05.
• April Clark, 25#, 5:03.

Personal note: I did this in 4:18 using a barbell. I honored PO Thomas Wortham IV, PD Chicago IL, EOW: 05-19-10.

If you do not see your results here, then I do not have them. Post to comments or email me. Same goes for corrections.

Still adding a few names/results that were confusing....

EVENT: Police Week Memorial Workout 2010

What: Police Week Memorial Workout.

When: you pick sometime during the week of May 8th-15th, 2010.

Where: wherever you are.

Who: you and your friends.

Why: to remember fallen police officers and promote functional physical fitness within the LE community.

This challenge has been dubbed "the 75-by-75" because it's just that: 75 pounds lifted 75 times. From ground to overhead anyhow (shortened G2OA). Some participants use technical barbell movements such as the clean-and-jerk or power snatch. Others just muscle the weight up "anyhow." Most use a mixture of different techniques, movements, and grips until 75 reps are completed. Regardless, it's a true challenge that puts demands on all muscle groups and the cardio-respiratory system too.

Police Officers must be ready to exert high energy for short bursts of time. This workout is designed to replicate the intensity and duration Officers meet on the front lines of crime and violence. Most participants finish between 4 to 10 minutes. That's it! You will suck wind and want to rest and catch your breath. On the street, Police Officers CANNOT quit. For many police participants, this is the first introduction to functional and practical physical fitness. Those with big arms and a heavy bench press don't always fare as well as they'd think.

This is not a fundraiser. There is no charity attached to our event. What we do demand is that each participant do this in memory of a fallen police officer, sheriff's deputy, special agent, correctional guard, or other peace officer. Many of you readers already have a downed friend or co-worker in mind. Others can go to the Officer Down Memorial Page to help find one to commemorate. Many participants pick officers who have recently been in the news or those who protected their hometown. You do the workout on your honor, then email me:

• your name
• your agency (if applicable)
• the weight/reps you completed.
• your time
• the honored officer's name/agency/"End of Watch"

For those of you affiliated with a CrossFit gym, ask the trainers if they will accommodate this challenge into the programming or schedule of Police Week. The workout is based on the CrossFit hero workout "Randy" in honor of PO Randy Simmons of LAPD SWAT. CrossFit Amplify (Lisle IL), CrossFit Chicago, and CrossFit DuPage (Lombard IL) have already offered their gyms to local police officers so they can complete the workout in an encouraging environment.

Click HERE to see the rules/standards for the challenge, as well as browse last year's results and some photos.

PREP WORK: To prepare, there are several options. First and foremost, you should replicate the barbell movement from G2OA. Some use a mix of: lighter loads (55-65#) done quickly for more repetitions (75-100 reps) *and* heavier loads (85-95#) done at a slower pace for less repetitions (50-75 reps). This develops a hybridization fitness blending strength, stamina, and cardio-respiratory aspects. Other more experienced participants work on specific sub-movements such as the power clean and push jerk to become more efficient through different ranges of the G2OA. We are one month out from Police Week. This is plenty of time to train your body and mind for a respectable performance!!

For the Police Week Memorial Workout Facebook event page, click here.

EVENT: MURPH for Miller 2010

Click for the official MURPH for Miller 2010 announcement. There is also a Facebook event page set up here.

This year's event is: Saturday, May 15th, 2010, from 9am-3pm.

There is a requested donation of $25 for each participant. Your contribution can be made online through the above link on the CFTC website. The donation goes to the Special Operations Warrior Foundation.

Again, thanks to CrossFit Tri-Cities in St. Charles, Illinois, for hosting such an event. What began in one of our residential garages with a run through the neighborhood has turned into something much more formal with more participants, and bigger donations to a worthwhile cause. What remains the same however is simple: Friends coming together to remember fallen friend Rob Miller and support the Special Operations Warrior Foundation.

TRAINING NOTES: Some of you are intimidated by the MURPH. So was I four years ago. However, through specific preparation, I was able to post a respectable time for my first one! My wife is currently following a 2-day-per-week plan to help her along. For starters, she is doing jumping pullups and pushups on her knees as her "scaling" or modifying of the standards. She is partitioning pullups, pushups, and air squats into something much more manageable. To stay in the proper ratio of each movement, she is beginning her training with rounds of: 3 pullups, 6 pushups, and 9 air squats. She will then graduate up to 4/8/12, and then up to 5/10/15. Her total workout session volume will climb from 48/96/144 to somewhere close to 100/200/300. Her goal this year is to finish a full scaled MURPH. She did a scaled Half MURPH last year. And you bet I'll be cheering her along...and counting all her reps!

REPORT: MALTZ Challenge 2010 (Chicago)

Friday, April 2nd, 2010, was the third annual MALTZ Challenge. It was hosted again by the DEA's Chicago Field Office in Marquette Park. The weather was actually nice for a change. In 2008, we did it in two inches of snow while sleeting. In 2009, the muddy ground made for a mess. (Click here to see previous years' results.) In 2010, the sunshine and temps in the 70s was very welcomed.

"DEA Mike" is the event coordinator in Chicago. Thanks Mike for putting this together again. A great time was had by all.

Again, the MALTZ Challenge commemorates US Air Force PJ Michael Maltz, the brother of a DEA Special Agent...hence the sponsorship by the Administration. The challenge is (in order):

• 400 meter run
• 50 pull ups (alternate form for women)
• 100 meter Fireman's Carry or 200 meter Farmer's Walk with 50 lb dumbbells (25 for women)
• 50 dips
• 100 push ups (50 for women)
• 50 knees - to - elbows
• 100 sit ups
• 400 meter run

Leading the pack, Pat D finished in 36 minutes and change. He left his 29# vest off this year, and finished 9 minutes faster without it.

Mary L is one of only two women who have participated in Chicago over three years. She finished in well under one hour, but not sure exactly of her time. Her "can do" attitude infects the men as they compete.

My time was 47:23...shaving almost 4 minutes from last year, and 15 over the last two years. I'm pretty stoked about that. I'm all about constant and consistent progress. I went in with a good strategy: shorts sets of repetitions to avoid failure/overuse. It seemed to work well for me. Maybe one of these years I'll catch Pat D while he's having bad day, and all the planets are in perfect alignment!!

I am sore as hell this morning. My whole shoulder girdle is tender from all the pullups, dips, and pushups. At least my abs are doing well....so far.

This event is hosted each year in the end of March or beginning of April. Set your sights on participating in 2011. The DEA is working with some local functional fitness gyms to bring the challenge indoors. But then that strips us of our bragging rights about completing in a snowstorm! haha

MALTZ Challenge 2010 - Chicago

On Friday April 2nd, 2010, the DEA Chicago Division Office will hold this event at the same venue as they have in years past: Marquette Park located at the southeast corner of 67th Street and Kedzie Ave, Chicago, IL. We will begin at 10:30 am. Plenty of parking is available within park. Although this can be thought of as a competition, it's truly about pushing oneself and the pride in knowing you simply participated in remembering one America's finest: Master Sergeant Michael Maltz.

• 400 meter run
• 50 pull ups (alternate form for women)
• 100 meter Fireman's Carry or 200 meter Farmer's Walk with 50 lb dumbbells (25 for women)
• 50 dips
• 100 push ups (50 for women)
• 50 knees - to - elbows
• 100 sit ups
• 400 meter run

REPORT: Fight for Air CLIMB 2010

Another stair race has come and gone.

We assembled a great team this year...and we elected to wear our SWAT armor and carry up a battering ram (AKA "Key to the City"). The extra poundage proved to be a real challenge. We had and have nothing to compare our performances to, as we've never done this before with tactical armor, breaching gear, boots, and uniforms.

The American Lung Association of Illinois has sponsored this event again, as they have for years and years. Thanks to all those who donated on our behalves. Your support allows us to participate in more of these challenges and charities than we could on our own. Thanks again.

For the stats: Our vests probably weigh more than 20# each. The ram weighs about 40#. Our top climber JC finished in 5:16. That's fantastic. Most of the climbers can't do that in shorts and gym shoes. I did it in 7:27, which I am more than satisfied with! Now we each have times to beat next year!!!

Lastly, my childhood friend firefighter Matt P and I see each other every year at this event. It's always a pleasure to participate next to our brothers and sisters from "the other side of the house."

SWAT shuttle run

This photo is of not only the 40# and 80# sandbags, but also of some of the heavier punching bags. The following shuttle run was the most recent SWAT fitness exercise:

• 40yd sprint
• 40yd with 80#SB
• 10x 80#SB Zercher squats
• 40yd sprint
• 40yd with 40#SB
• 10x 40#SB getups
• 40yd sprint
• 40yd with 35#KB
• 10x 35#KB two-handed ground-to-overhead snatches
• 40yd sprint

Here are the results as promised:

• "788" 2:19
• "45" 2:26
• "200" 2:29
• "8" 2:30
• "65" 2:40
• "146" 2:45
• SH 2:45
• "111" 2:46
• Tree 2:46
• Jew 2:56
• "787" 3:09
• "474" 3:10
• "315" 3:10
• "736" 3:25

Great effort by everyone. This was a really intense exercise. It was go-go-go from the start without letting up!

Trinity Training Group - 300 posts

Who can believe this is the 300th post on the Trinity Training Group blog?

To celebrate, we're doing the "300 Workout," (designed by Mark Twight of GymJones, for the actors of the movie 300. The movie recounts the story of the three-hundred Spartan warriors who held off the tens of thousands of Persians at Thermopylae in 480BC). We're probably not going to be able to get a group to do it (or can we?). Instead, do it on your own this week... and check in to report your performance by way of time and loads. POST TO COMMENTS.

Through the last 299 posts, we have seen a great deal of readers, events, new friends, races, functional fitness gym openings, articles, photos, kettlebelling, wellness campaigns, and participation of all sorts. Thanks for everyone's support. I'll wait until our 2-year anniversary next month to list the detailed happenings of the will-be-completed 104 weeks of the Trinity Training Group!

Thanks for stopping by.

Event: 2010 Fight for Air CLIMB

The event is announced for 2010. February 14th in Oakbrook Terrace.

I need your help...well, more specifically, I need your money. I have to raise donations to the American Lung Association in order to climb in February. Please click here to make a donation. Any amount is appreciated. If you see that other climbers on my team are running low on donations, don't hesitate to sponsor them instead of me. We all need the help. Our team does a lot of these charity events, and the financial demands catch up with us.

This year the FIAT SWAT Taskforce has agreed to do this climb while wearing tactical gear. This is obviously going to really change things up for us. Our personal tactical gear weighs between 50-70#. We've done this same exact building for more than a handful of years....but always with gym shoes and workout shorts. Now we'll be in boots, tactical uniforms, ballistic vests, and carrying heavy equipment such as shields and battering rams. Each ram weighs about 40#. So climbers are adding about 100# to their bodyweight!

Thanks again for any donation you can make on my (or our) behalves.

How Events Help in Goal-Setting

I maintain a laundry list of events in the right column of this blog. After each of the additions I recently made, I thought to myself, "Oh yeah! I forgot about that one too..." The list of these events grows each year. Each is COMPLETELY different than the rest. Some focus on endurance. Others on strength. Others on anaerobic capacity.

Some of you might be looking at these events just as I looked at MURPH the first time I heard of it. Well, actually I remember the exact first time I heard of it: Brian M telephoned me to tell me that he and Bobby K just finished this workout. It included 100 pullups, 2oo pushups, and 300 air squats. Oh yeah...and you have to run one mile before and after all that. It offered no consolation that the workout could be broken down (or partitioned) into 20 sets of 5 pullups, 10 pushups, and 15 air squats!

I vividly remember how I felt. There was absolutly NO WAY that 100 pullups was remotely possible. But a few months later, I had completed my first MURPH workout.

How did it go from impossible to completed? Through goal-setting and planning.

I set my mind to it. I made up a plan. I wrote in my journal. I kept at it. And each week, I did something specific that helped me realize this goal of completing that challenge. It was not a scatter-gun approach or haphazard preparation. I focused on that goal for one day per week. There was a real method to my madness.

Take a look at the list of event in the right column. The list will surely grow. At the writing of this post it includes:

• Fight for Air Climb.
• The MALTZ Challenge.
• MURPH for Miller.
• Chicago Police Run to Remember 5K.
• Police Week Memorial Workout.
• The Warrior Dash.

You may look at these events through the same lens I first saw MURPH. Do not be intimidated. Take these as opportunities to push yourself. To focus your training time. To realize that something difficult is attainable. To win against adversity.

I will help you develop a training strategy for one or all of these events.

REPORT: Tom G's Climb to 51

We did it. Tom and I started at 6:32am...in the dark. We were joined at sunrise by some friends who wanted to share in the birthday celebration. As a reminder, Tom decided he wanted to climb the staircase at Swallow Cliff Woods fifty-one times for his new age. Here's the results I've got so far:

• Birthday Boy = 51 in 2:12
• Lou = 51 in 2:23
• A.K. = 51 in "just over 3 hours"
• Dan = 40 in 2:27
• If you aren't included on this list, I don't have your stats. Reply to comments.

We're all dreading what tomorrow will feel like...aches and pains and tightness and who-knows-what-else.

Happy 51st Tom!