Special Offer for Veterans 🚨
As a thank you for your service, I would like to extend FREE programming through January 1st to any #military#veteran , including current #ProjectSalty members. All you have to do is DM a picture of yourself in uniform!
Spread the word and tag a vet. 🇺🇸 Today’s workout in honor of US Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed in action on December 2, 2010. #navy#navycross#garagegym#homegym#projectsalty
Abbate (for time):
1 mile run
21 clean and jerks 155#
21 clean and jerks 155#
1 mile run
Ringmaster of the Shitshow
I haven’t been able to post the last few days because I’ve been busy traveling to Vegas with my athletes as they competed in the IPL Worlds. Times like this can get busy, crazy and even emotional- but that doesn’t mean I’m not getting it in.
I have some new posts planned this week that include how we did at Worlds, some workout tips for when you’re traveling, and of course some more technique videos. In the meantime, let this post be a reminder that we are ALL ringleaders in our own Shit Show. Take ownership of your situation, and make things happen.
I wish everyone an amazing and restful weekend. Except for the Marines who will be laying waste on their 243rd. For those of you out here in California, I hope you’re all staying safe from the fires.
And remember, #StaySalty#salty#salt#uspa#projectsalty
In 1997 I was working for the Narcotics Enforcement Surveillance Team. When this picture was taken, we were training in team movements.
At the time, the LAPD was preparing for a warrant service involving 22 locations that we were going to hit all at once. Up to that point, that was the most search warrants served in the city of LA simultaneously.
The investigation took four months, involving multiple drug buys with undercover operators and informants. And don’t even get me started on the drug users- real nasty guys... the kind of people who shit in sinks, if that helps give you an idea.
When I look at this picture, I remember a time when I was part of a brotherhood and my partners had my back. One of my goals with Project Salty is to build a community where people can help each other remain accountable and make fitness a sustainable journey that doesn’t require phases or 30 day challenges.
Join today. Get Salty.
***Please listen and read*** #TestimonyTuesday
In 1991, my wife Ann was fresh out of the Academy, and was struck by a drunk driver while on the job. The impact ruptured 2 disks in her cervical spine, but since she was new and still on probation, she declined treatment.
In the years that followed, bone spurs began to grow on the impacted vertebrae and in 2010 she was almost completely immobile. She finally gave in and went through a 2 level disk replacement.
During her recovery, which took almost 2 years, she couldn’t even pick up a jug of milk or close the windows in our house. Then she found CrossFit.
The road wasn’t short or easy, but fast forward 8 years, and I can’t deny the increase in quality of life that her dedication to CrossFit has given her.
My goal with Project Salty is to give these style workouts to all of you, because I believe in the benefits it will undoubtedly lend to your quality of life. Let me show you how you can get in the best shape of your life, at home, with minimal equipment.
What are you waiting for? It’s time to get Salty.
On February 28, 1997, two men high on Phenobarbital and armed with automatic rifles robbed a bank in North Hollywood. Dozens of police officers responded to a 44 minute gun fight, exchanging over 2000 rounds.
This shootout changed police work in Los Angeles and all over the country forever. To all my First Responders out there: stay ready!
50 box jumps 24/20
I usually plan on doing something fun and active on the weekends. Being in Southern California, it’s usually surfing, paddle boarding, fishing etc. This morning I woke up and was toast! I felt tired and lazy, and sometimes that’s your body telling you that it needs a full day to recover.
I wasn’t totally useless- I ran around and did some errands, but definitely nothing fitness related. So here’s the point: balance. Listen to your body and make sure that the programming that you’re following feels intuitive too. Especially with training, there is such a thing as too much, and diminishing returns.
I hope everyone has had a great Saturday so far! Anybody do anything interesting?
Back in 1998 when I was only lightly salted (10 years in), I was working undercover, trying to take down a major drug operation in the LA area. I had to be immersed in the biker culture and lifestyle, and they even gave me my own biker chick!
Some people might think that going undercover simply requires some facial hair, sweet biker clothes and a few fake tattoos like in the movies. But in addition to looking the role, my rent-a-chick and I had to have a story. We had to talk about how long we’ve been together, what rides we’ve been on, and even know what each other likes to eat for breakfast.
The gang we had tapped into was filled with some hardcore dudes, making the assignment so dangerous that we had no close cover or back up. Throughout the investigation we put multiple third strikers away. Ultimately, we served 12 search warrants that were hit simultaneously by LAPD SWAT. They came in, blew the shit out of the entire block, and all of the bad guys went to jail.
Fitness and preparedness is not an accident. But neither does it have to be overly complex, expensive, or out of reach. The goal of Project Salty is to make a program available that allows you to get as close as possible to your genetic potential without needing fancy equipment or a gym membership. •
I am sharing with you methods I have used for over a decade, and I can't tell you how many times my training (fitness) and preparedness ultimately led to my survival. •
So “Operator” or not, don’t cut corners! Give one of our workouts a try- I’d love to hear what you think.
I almost let my busy schedule get in the way of my workout today. I was in the middle of cleaning out the garage and I knew if I kept going the whole day would get away from me. I stopped what I was doing and cleared out a space in my #notagaragegym to get the metcon in.
Odd: Push Jerk 70% TnG
Even: 10 Alternating Pistols
30 Forward into Reverse Lunges
12 S2OH 115/80
Don't allow your foot to touch when transitioning from forward to reverse lunges. Sub S2OH with dumbbells or kettlebells. If you only have 1, do 15 on each side, or try a sandbag.
Sandbags are a great bang for your buck when it comes to home gym equipment. In addition to taking up little space and being relatively cheap, here are some of the greater benefits of adding sandbag workouts to your training:
* The sandbag is awkward to lift, which makes it a challenging “functional” lift different than your fixed, stable, traditional weights
* Sandbags will challenge and improve your grip
* The sandbag is malleable. It will move and adjust to your body
* They're a great way to push past plateaus
Want to build your hamstrings? Maybe you don’t have enough weight to do heavy deadlifts and you don’t have a fancy leg curl machine like they have at the globogyms. Here is a great ham burner that is very low risk and can be done with minimal equipment!
Give these lying leg curls a try. They can be done on the ground using only a dumbbell, or to add more leverage you can do them on a decline bench. These are much harder than traditional curls because your toes are pointed! We’d love to
hear what you think. -
Demo done by @meaty_22_, Marine Corps veteran
Dudes losing their minds in the mosh. I've always enjoyed the intense focus of the foreground compared to the straight Wiggin out in the middle, compared to the just standing around of the background. This is some intense stuff! Also, the other obvious question is if the moment is that good why are all the other people just standing around? Weak! #moshaholic . I can't remember the name of this venue in ct but it was a great little place about halfway between NJ and Boston. @jessegustafsonofficial #cthc#bostonhardcore#bhc#yankeessuck#edgeday2015#spaulding#ProjectSalty
Here's a pic of the #filtration system I have going on. 30 gallon sump/refugium with protein skimmer and 36watt UV sterilizer. Not shown in pic is the emergency ball valve to route water back into skimmer compartment in case the water level gets too low in the return section. #projectsalty#saltwateraquarium