5.18.13 ARWOD



  • Team SwoleFIT will be doing the Chicago tough mudder on this fair day; for those of you who haven’t heard of it, it’s a 13 mile obstacle course designed by British Special Forces. It’s a test of your strength, especially your mental strength and is guaranteed to increase the size of your proverbial (and literal) cajones.
  • There’s races all over the country; check out the video to get a glimpse of the event:

5.8.13 ARWOD


I recently discovered an active recovery program called “Recharge” by Joe DeFranco (creator of Westside for Skinny Bastards). Joe is known for training elite athletes out of his warehouse new Jersey gym and has built up quite a reputation by delivering solid results.

“Recharge” is a series of 6 different 10-15 minute routines (all on video), each of which mobilizes specific parts of the body. Each routine is 3 parts- foam roller or lacrosse ball work followed by a mobility stretch followed by a low resistance targeted “activation” movement. I’ve had lower back tightness on and off for about the past 4 years and after doing two of these routines, it completely disappeared. I’m going to continue to do these before I workout/ on off days; I’ll update you guys on its effectiveness.

>>> Click here to check out the program <<<



  • “Do you even lift?” One of the classic inquiries of our time. A bold Russian filmmaker sets out to discover if the denizens of his local township lift, provoking some unpredictable responses.

5.1.13 ARWOD



I present to you the latest and greatest in tank designs I’ve been working on:

4.27.13 ARWOD



4.6.13 ARWOD


  • 20-30 minutes of moderate cardio (optional)
  • 15-20 minutes of foam rolling
  • 15-20 minutes of yoga/ static stretching

Sweat that hangover out with some pickup jai alai with your bros, then grab that foam roller and get to work.

For more information on the benefits of foam rolling/ how to do it, see last Saturday’s ARWOD.


Last night, my friends and I were brainstorming which presidents names could be ‘Swole-ified’; here are the best ones:

  • Swolebraham Lincoln
  • Brawnald Reagan
  • Shreddy Broosevelt
  • Chest-hair Arthur
  • Warren G Hardbodying
  • Dwight D. THIGHSenhower
  • James K HULK
  • Squat-Rack Obama

If you can think of any better ones, post them to the comments. And remember, “Go have a fun time and do gone done good.”

4.3.13 ARWOD

Active Recovery 

  • 20-30 minutes of light-moderate cardio of your choice (optional)
  • 20-40 minutes of Yoga (I usually do the 20 minute routine on the “Simply Yoga” app for iPhone)

Active recovery days will pretty much always be the same: Yoga on Wednesdays, foam rolling on Saturdays. The cardio, as noted above, is optional and should be pretty easy. Yoga is the crucial element of today’s recovery.

To reiterate, yoga’s benefits include “faster recovery, greater flexibility, and increased strength.” This is pretty much the golden trifecta of what we try to achieve during an ARWOD.


  • If you haven’t tried meditation before, I highly recommend you do. It’s a great way to empty those wandering thoughts from your mind and gain some clarity. Here’s a guided meditation that’s pretty simple to start with: