Coming Next Week…..

1.Holiday Gift Guide

2.Being Safe This Holiday Season – A Guide to Self Defense and Avoidance.

Holiday Gift Guide


Here are some books on paleo food, training and mental health that you can’t go wrong with. Improving someone’s life is always a great gift!


The performance Menu from Catalyst Athletics is an indispensable source for the functional fitness/strength enthusiast. This online magazine is perfect for the ipad user or someone concerned about their environmental footprint.

Experience Life Magazine is available is both digital and hard copy versions. This magazine marches to the beat of a different drummer. If you have someone on your list who wants to keep up with REAL exercise, nutrition and life interests this is the magazine for them.

Functional Fitness

You may recognize this item from last years list. There’s a reason. This is the best sandbag on the market. I carry it in my car when I travel and use it extensivly at home and with my combatives students. If you know someone who travels or works out at home, this is the ultimate sandbag.

The Pegboard. We had one in the wrestling room in high school. Have a crossfit box owner or home crossfitter on your list. This is sure to be something that they don’t have and will thanks you for, just not while they are doing it. You can find them at or if your are handy, build one.

Looking to give an experience? Check out for a list of workshops. I’ve attended one and highly recommend the experience.


“We Are All Competitors” Shirt from Compete Every Day. Be sure to check out their other top notch apparel as well!

It was hard to pick one tshirt from Nom Nom Paleo. This is only one of her witty designs. Check them out at

Beastmodal Domains is not only a great blog but they put out some great shirts. Above: Here’s one for the female athlete on your list. Below: Even though Reebok Crossfit Corporate has gone designer on their apparel you can still get one of the old standards at

There are lots of great gifts out there. These are only a few. You may also consider a crossfit gift certificate, nutrition workshop or massage. Happy shopping and happy holidays!


Building A Slosh Pipe

Slosh pipes are a great tool to have in your workout arsenal. They challenge the core and stabilizer muscles preparing you to deal with moving and shifting mass in sports and in life.

Building one is cheap and easy. Heres how:

At your home improvement store purchase either 4 inch or 3 inch diameter PVC pipe and endcaps. The pipe should be long enough to perform an overhead squat. Common lengths purchased for slosh pipes range from 6 ft – 10 ft. You will also need pvc cement.

Step 1 – Coat one end of pvc pipe with cement on area where endcap will go and coat inside wall of encap with cement as well. Press on in a turning motion. Note that cement dries rapidly so you need to do perform step one fast.Let dry for 5 minutes.

Step 2 – Fill pipe 3/4 full with water and add a 1/2 cup of vinegar so that water does not become rancid.

Step 3 – Repeat step one with other endcap. Let dry for 5 min and check for any. leaks. If leaks occur then coat leak area with more pvc cement.

Fast. Easy. Effective.

You now have a slosh pipe!

Sandbag Review – Our Two Favorites

I recently added sandbag training to my school repertoire for several reasons –

1. The shifting weight is perfect for martial arts training.

2. You can strike them (ever hit a  barbell? Ouch!).

3. You can toss them from person to person.

During the process of purchasing sandbags, I had the opportunity to do some research. Who makes the best? The prices vary so much. I was able to put my hands on some that acquaintances had and purchased a few. Then we put them through the ringer! My group slammed them into concrete, grass and mats. We tugged and pulled and their straps and subjected them to multiple punches, elbows and knees.

The Bargain Bag –

Muscle Driver USA makes the Sandbag Trainer for $65.00. It’s well made for the price and withstood our abuse.  It comes with three filler bags and holds up to 80 lbs. I recommend partially filling the filler bags and then putting some rubber mulch around them as a filler. It has two top strap handles and two side tab handles. This limits some of the uses but if you are on a budget, you can’t go wrong for the price.

The Top of the Line-

Thy Beast from Alpha Strong

At $149.95, it’s not the most expensive bag on the market, but we feel it’s the best! Unlike some other brands, owner Kathy Hankins challenges you to slam her bags. I spoke with Kathy about the development of her bags and she took me through the design process and the details that make Alpha Strong sandbags stand out. These include -Six (yes six!) ergonomically designed, padded, reinforced handles with triple stitch bar tack stitching on all stress points; rugged high thread count outer shell and large single no leak liner that hold up to 80 lbs. If you want to buy a bag that you’ll have for life and get more versatility training with, buy an Alpha Strong!

CQC Unlimited Chief Instructor, Matthew Lesko puts Thy Beast through it’s paces.