
The Second Filter — Cultural Tradition
Christopher Brennan As we continue to explore the five filters of the Orientation phase of the OODA Loop, I will take up the filter of Cultural Tradition. I refer to it as the “second filter” because it’s the second I describe when I teach this topic. I like to progress from Genetic Heritage through Cultural [...]

8 Pounds
By: Ric Jorge I recently saw a rerun of the movie “Jerry Maguire,” where the kid in the movie says, “Did you know the human head weighs 8 pounds?” When I first saw that movie in the theatre I laughed that such a small kid would know such an odd fact. Hearing it this time [...]
SATURDAY 130525
Warm-Up: 500m row or run, or 2 minutes of jump rope, then 2 rounds (not timed), of 10 push-ups, pull- ups, sit-ups, OHS squats with an unloaded bar, 1 minute plank hold, DROM with PVC, Burgener warm- up.
5 minute of GOAT work. (GOAT Work is your time to pick a skill you struggle with and focus on it.)
MURPH
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
*rx’d with @20lb vest, or if you’re a badass in turnout gear.

FSW Fitness Denver Metro Class
FSW Fitness is headed to the Denver Metro area on June 25th 2013. The class will run from 1000 to 1500 to allow for travel into and out of the the metro area. Chris will present a 2 hour classroom program followed by and afternoon session of instructional lifts and WOD time at CrossFit Ken [...]

Finish
By: Mark vonAppen During my travels in March 2013, first to Chicago for FSW Fundamentals, then to Jacksonville, NC, to deliver FULLY INVOLVED Leadership to some 200 fire service brothers and sisters, I learned a few things about finishing the job. When I arrived in Jacksonville, I had little idea of the types of firefighters [...]
Linear Progression
By: Travis Rask For the next 12 weeks, we’re going focus on the basic barbell work. This challenging style of programming will have athletes doing the following lifts every week: Squat Deadlift Press Bench Press Clean/Snatch The nature of linear progression is progressive overload. Athletes will be adding weight to the above lifts every training [...]
FSWTraining

Thoughts on Leadership from the Back Step
By: Christopher Bauchle Over the past 7 years, I have had the opportunity and privilege to work for a number of different fire service leaders in both civilian and military settings. During this time, I have made a conscious effort to be attentive to the various leadership strategies I have encountered as well as their [...]
FSWMindfulness

Training Scars
Originally published in Fire Engineering April 2013 issue By: Christopher Brennan I met a young firefighter some months ago who was in a difficult place. Early twenties, sincere in desire and drive to succeed in the fire service, but feeling burned out far to early. What had led to this burn out? Was it a [...]
