Reflections the day before competiton….

Tomorrow Oct 4th 2014 is going to be a big day for me as I am competing in the Tactical Strength Challenge at 9am. The TSC was developed by Chief Pavel Tsatsouline in 2002 as a way for military and law enforcement to test workplace performance. Now it’s a worldwide competition that tests three forms of strength.

1- Maximal Strength – A max powerlifting deadlift (three attempts)
2- Relative Strength – Pull ups for max reps (palms forward, no kipping, neck must touch the bar) or a flexed arm hang (in the Novice Women’s category)
3- Strength Endurance – Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories)

My goal was originally world champion (this will still happen), however I have had some set backs in maximal strength – due to some steps forward in overall movement, health, mobility, etc.. So in other words this TSC is a trial run for myself. My goals are to do at least the following.

-Deadlift 550lbs

-Pull Ups 20

-Snatch 110

Once the adrenaline kicks in and my mindset becomes completely focussed these might be a lower ballpark – we will see… 🙂

Directly after finishing the TSC I am rushing down to the Convention Center in Downtown Dallas Texas to compete in the FIVE Submission Grappling Tournament. I am doing both Gi and No-Gi, hopefully I can make this experience great by bringing home some limbs and chains. Really excited to compete with my team, and excited as always to watch Professor Rafael Lovato Jr. compete along side us just a week after his MMA debut.

bjj luke

Check out this video of my teammates and #Greenstrength Fighters doing work at last years No-Gi world championships.

Many people have thought I was crazy doing two opposite – high intensity competitions the same day. My answer to this is simple. I train with a purpose daily to build skill sets, and build a capacity that allows me to do things like this. I watch the majority of people every day destroy themselves, punish themselves, and push themselves to the brink of death with exercise. Never building skill sets, or improving – just punishing. Well, I build and create my body to withstand and endure challenges like the one I embark on tomorrow. This challenge will be hard, it will leave me tired, and destroy me in a way. At least it has substance, value, and requires a mindset to complete. This is a much more rewarding physical punishment than just trying to punish myself daily with nonsense in the gym.

Now it’s time to prep and pack my food. Nutrition plays a major role in performance, how you feel, and how you look. Slacking the day before the comp and comp day makes no sense. Stay tuned for my updates and results!


Also – Best of luck to all my boys competing in Cali at the No-Gi World Championships. You all will do great! BELIEVE and ACHIEVE!


Weak Patterns | Perfect Practice Is Needed…

Here is a great post on – Click to read entire article

I wanted to post a few lines from this article as I feel it answers a ton of questions. I know for fact many of my guys are going to really understand why I always talk about being mindful during training, and the major differences between what I/We/#Greenstrength and others. Again, we do the same exercises, same correctives, same food choices as everyone else blah blah – the difference is we mindfully encourage our you to search for the ‘perfect practice’ as mentioned below. So enjoy and let these lines sink in and you’ll understand one of the many #Greenstrength differences from the rest of the modern fitness world.

“Just for a second, let’s say your athlete presents with postural imbalances. His right shoulder is low, his pelvis is rotated and his left knee buckles in.

Considering that an individual’s postural response is involuntary, in that context, performing corrective exercises means compensation will be a component of every repetition.

Performing a corrective exercise incorrectly does not make much sense. As they say, practice does not make perfect, perfect practice makes perfect.

Proprioception is derived from the muscle’s capacity to inform the nervous system where a limb is at all times. When muscles are shortened and some are lengthened as a result of these postural imbalances, the sensitivity of the muscle receptors decreases. This results in a loss of feedback for where the limbs are positioned. This is what a reduction in proprioception comes down to.

Less proprioception = less sensation = less performance! It’s very difficult to control and move what you don’t feel.”

Be Mindful in your practice and movement! 

Lucius C. Tirey IV

Repost Article from Mike Roberston | Hips Don’t Lie


This article is great and I felt I needed to repost and share this however possible. Literally everyday we talk about these things with tons of people. Everyone seems to be looking for programs, trainers, special diets – program is dependent on your alignment, structure, schedule, goals, and how you move. Stop worrying about numbers and start worrying about function, especially if performance, health, and injury prevention are desired. 

With that said – enjoy! You can find the article from its original site here



Q&A – Do you do Crossfit?

This question was an interesting one as it seems to be the topic of conversation daily. “Do you do Crossfit? Better yet, do you use it with your fighters or serious clients?”

Well first and foremost the higher level of the client / athlete would mean I would probably be looking at stripping a lot of their current work away and encourage them to TRAIN and not EXERCISE. These two are very different things. 

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Q&A – Sweet Tooth Cures

The question I received was this “how do you deal with cravings for sweets?”. This got me thinking about what I actually do, and what I recommend – Yes they are two different things. Reason being is I am super hard on myself at times and I turn cravings back around on myself. For example, I may tell myself “am I really going to let this damn cookie occupy my mind? HELL NO!” So when others ask me this I have to remember not everyone handles things the way I do and sweet cravings can really be painful. In those times I have 5 things I like to tell them in hopes at least one of them may actually help.

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What’s really in a big mac? | Green Strength

So I am tired of posting these or even looking at them as we really never learn anything. The fact is WE ALL KNOW that these fast food companies care about money over health/quality, target your children in order to develop lifelong customers, and lie about whats really in their products. YET MANY STILL EAT IT, and these are the same people who ask me about what supplement to take…. Well…. Don’t worry about supplements, worry about what you put in your mouth for the sake of your life. And our children? Please people, we must not be okay with what is happening. Our children are lazy, overweight, and have developed a huge reward or “fun” time with sugary – crappy – foods! This is bad parenting as your child cannot make the choice to be healthy until they are of a certain age. Couple that with the fact they are addicted to foods like its heroin by age 5 and we have an even bigger problem.


For the original post on whats in a big mac CLICK HERE!