Tire Flips


I was thinking about what makes TCS different from other spots around town. One answer, and probably the most obvious, is that we implement strongman movements more than any other joint in town....at least that I'm aware of.

Why is this the case?

My best guess is that coaches are afraid of screwing it up. Afraid of failure. Strongman can be extremely intimidating to athletes and coaches that aren't up-to-speed on the techniques and how they can apply it to their current training protocols. These are legitimate concerns, but they can be easily settled with some proper education. Once you've learned the movements, their specific techniques and how to appropriately program, it's an instant realization that you've been missing out this whole time(FOMO much?).

A meathead's attempt at some "Beautiful Mind" shit. Hahahaha!

A meathead's attempt at some "Beautiful Mind" shit. Hahahaha!

The BIG 3
Three Factors That Make Strongman F*cking Awesome:

1. Something that many people don't realize is that strongman movements are actually the closest thing to real-life, functional exercises out there. Think about it. Waaaaaaaaay back when, there weren't strength coaches roaming the wild teaching early humans how to pick up logs or stones. That shit was just part of our DNA. They knew how to get the job done in a way that minimized risk of injury while using the least amount of energy possible. (Did you pick up on that? Safety and efficiency.) This is still the case today!

We don't learn strongman techniques - we remember them.

2. As coaches, we must always provide the best service to our clients. That's how we build a successful business and maintain a solid reputation. In general, our athletes rarely need an over-complicated routine with super technical lifts that find the coach and athlete getting frustrated by failure and a lack of action.

Remember: People want to fucking move! If all you do is talk, your clientele will find someone else to make them sweat. It's really that simple.

The balancing act comes into play when you, as the coach, know your athlete needs to build certain positive characteristics that produce results. It's my contention that strongman movements and methods are some of the absolute best when it comes to getting a massive ROI (Return On Investment).

Basically, it boils down to how soon can you get a newb moving with quality and then add the appropriate dose of intensity? That's what will cause positive adaptation - movement and (appropriate) intensity. With strongman, the learning curve is nearly non-existent when compared to other modalities of training. It's simple, not easy. New athletes are able to get up and rolling sooner, which gets them the results they're looking for sooner!
ps. This doesn't make the others bad, wrong or any less important, but it should be a wake-up call as to how you get your people integrated. 

3. This shit is FUN! This is probably the most over-looked factor when training the general population. People want to have fun with their training. They also want to do shit that looks cool. And I challenge you to find anything more badass than picking up giant stones or flipping massive tires.

Look, it doesn't really matter if you're the world's best (technique/programming) coach, with all the coolest shit...If you are a Fun-Nazi, people will drop you like a bad habit and go where the fun is. Simple as that. You've got to make it fun!

I mean, doesn't Smitty look like he's having a BLAST with this well-designed workout incorporating the SM log? FUN!

I mean, doesn't Smitty look like he's having a BLAST with this well-designed workout incorporating the SM log? FUN!

All of this probably sounds amazing by now, right? You're probably just wondering when I'm going to shut up and tell you how to properly education yourself in the ways of Strongman so that you can get started. Well, here it is:

10/9/2016 CrossFit Strongman Trainer Course -- Austin, TX @ Travis County Strength

You'll learn all of this stuff and more during this course. The cool thing is that you will learn by DOING! This is not a sit-in-your-chair-and-listen type seminar. We will discuss the movements, the proper cues, the common faults and then you will practice...and practice....and practice. And when you're tired from all the practice, that's when we perform the movement with a dose of intensity.  

This seminar is honestly one of the highlights of my coaching experience. I'd have to say that my absolute favorite segment of the course is the programming lecture. We discuss several ways you can institute Strongman into the programming at your gym and how to do so appropriately.

I love everything about this course and I would love to share it with y'all! Hope to see you there! 


Given the success of the last TCS competition - Heavy Metal - Coach Nick Mounce has decided to give his Strongman-specific program a new look that I think many of you out there will really like.

Essentially, these new HEAVY METAL Saturdays will have an education/skill practice portion that will then be applied to a true Strongman workout(s). To put it simply.....you will learn - then apply. Needless to say, the variations are limitless so you'll have to be ready for anything.


Movements Include:

  • Tire Flips
  • Truck Pulls
  • Heavy Drags & Pushes
  • Farmers Carry
  • Keg Cleans
  • Strongman Log
  • Stone Shouldering/Loading
  • Yoke Walks & Carries
  • Car Deadlifts
  • Odd Object Carries
  • Sandbag Fun
  • Grip Strength Work
  • And More!

HEAVY METAL Saturdays --- The Details: 

  • Class runs from 10-11am two Saturdays each month
  • Capped @ 8 Athletes
  • Class Fee = $40 

Your first chance to get in on HEAVY METAL is this Saturday!


TCS Strongman Seminars Explained Through A Mathematic Equation

By: Nick Mounce (not a mathematician)

It has been awhile since my last contribution to the tcs blog. This post has been swimming around my head for six weeks or so. That normally means one of two things. Either I’ve finally figured out what I’m trying to say or it means I’ve spent way too much time with the circus in my head and this is going to a damn disaster. Fun thing is we get to find out together. Let’s go.

We have been holding Strongman seminars at TCS twice a month for about a year now. Some months more, some less, but that is about the average. Every one of them plays out the exact same way at their base. That is why and how I came up with this equation. There is no magic to this (it would be a lot cooler if there was). I’m going to write this out and then break it down the best I can. So let’s get to it.

 P+C = K
SA = $$$

What does any of this mean and how does it relate to strongman lifts? Let’s define what each letter and symbol represent then how they relate to each other and the strongman lifts.

  • P = practice
    • We spend about ½ an hour on each implement during the class. Cleaning up any flaws in positioning, technique, or approach to the lift / movement.
  • C = coaching
    • Pretty self-explanatory. Although I should mention that we keep the seminars capped to 6. So you get individual attention.
  • K = confidence
    • I know it starts with a C.
  • Δ = (delta) change / change in
  • SA = speed and aggression
    • This is the speed and aggressiveness that you use on the lifts / movements.
  •  $$$ = the new piece of heavy shit you just moved.
    • (Just imagine something way more badass there.)

There it is in all of its glory. Some practice plus coaching will give you more confidence in the strongman lifts. With this newfound confidence you will see a change in the speed and aggression on these lifts (drum roll). With more speed and aggression you will move more weight… a lot more weight.  

So if you are stuck on a certain stone, keg, log, yoke, sandbag weight and feel like you could do more or want to just get your hands on this awesome equipment a little more I know a place.

This month we are hosting two seminars. The dates, times and what is being covered at each is listed just below.

1) Jan. 10th @ 10-1130am

  • Kegs (loading, shouldering, pressing)

  • Stones (loading, shouldering)

  • Tire Flips

2) Jan 24th @ 10-1130am

  • Log (clean, press, viper press)

  • Yoke Walk

  • Pinch Grip & Farmers Carry

  • *Car Deadlift (our version of the movement)*

    • If time allows

All The Cool Kids Are Doing It

Some of you probably tuned in to watch the 2014 CrossFit Invitational that took place last night, but I assume the majority of you did not. In either case, this post is because of one of the events that was thrown at the competitors last night.

The international team competition started out much like any other CrossFit event. Right off the bat, athletes had to perform 45 pullups and 45 thrusters as fast as possible. If you do the math, those are the same reps as "Fran", just done one movement at a time. Pretty nasty. Pure CrossFit. 

Next, select athletes took on the challenge of lifting as much weight as possible in the snatch and clean & jerk. This one was definitely a fun one to watch as some of the athletes were throwing around some serious weight and making it look like a cake-walk. 

Most notable was Rich Froning's 305 snatch......in Nanos! Stupid. 

In any case, the next challenge involved rowing for calories while your teammate held the top of a deadlift with some significant weight (275/405). If your partner dropped the barbell, the athlete on the rower had to stop until the bar was picked up again. Once the two-person team cleared this fun-fest, they traded reps on a (135/185) barbell power snatch. It stretched out for some time and was more involved than what I described, but you get the idea.

The last event of the night is the one that had me excited. Why? TIRE FLIPS!

That's right, the 4-person(2males/2females) teams had to break off into male/female couples and flip a 950lb tire in alternating fashion for the length of hockey rink. It was pretty badass to watch some of the very best CrossFitters in the world struggle with something that Travis County Strength athletes take on all the time!

Now, don't get me wrong. I am not saying that my athletes could have done the same workout any faster than the American team. All I'm saying is that this is proof that the strongman movements are absolutely scalable and can be performed by newbies as well as some of the best athletes in the world - and both will come out smoked!

SMOKED! Having to take some time to get their shit together for another flip.

SMOKED! Having to take some time to get their shit together for another flip.

This is exactly why I have such a passion for strongman and odd object training. It has a profound effect on athletes, but yet is so simple to coach and teach to new athletes. You've heard me say this before, but here it comes again......

Strongman movements are not learned....they are remembered. And because of this shit being hardwired in us, we get a massive return on our investment. Suffice it so say that strongman movements give you the biggest bang for your buck.

This beautiful idea was planted in my head when I attended my first CF Strongman Certification  course several years ago. Rob Orlando - the face and brain behind CF SM - stated a lot of things that made perfect sense to me, and has ever since.

That's why I'm so stoked to now be on his certification staff! I know have the awesome responsibility to share this badassery with others so that they, too, can implement these powerful tools, movements and ideas in their training and the training of their athletes. 

I mean, if the top CrossFit athletes in world are doing it more and more....don't you think that if you were to also implement strongman and odd object training (in a appropriate level for you) you might see some success and progress? 

I know you would. And not to mention the simple fact that this shit is FUN! Who doesn't want to flip a big, dirty tire, or learn to pick up an atlas stone? That shit is cool! The first step, however, is learning from those that have experience.

Here's your chance!

Saturday, Jan. 31st    
Travis County Strength  
9 AM - 4:30 PM