Surrey, England, is home to The Richmond Golf Club. The club has been at this location in the southwestern area of London since 1898. As you can imagine, the place has a lot of history, including that time a German bomb was dropped onto one of the holes during the 1940 Battle of Britain.
If the sport itself isn’t enough to stop golfers from golfing and the Blitz wasn’t enough to stop Britons from going about their lives, then a few bombs on the course isn’t about to stop British golfers from going about their golf. The Richmond did, however, make some rules for members, should they come across any ordnance — exploded or not.
“Players are asked to collect bomb and shrapnel splinters to save these causing damage to the mowing machines.”
Rule 2: The game can wait.
“In competitions, during gunfire, or while bombs are falling, players may take cover without penalty for ceasing play.”
Rule 3: Look out for UXO.
“The positions of known delayed-action bombs are marked by red flags placed at reasonably, but not guaranteed safe distance therefrom.”
Rule 4: Move the shrapnel, not the ball…
“Shrapnel and/or bomb splinters on the fairways, or in bunkers within a club’s length of a ball may be moved without penalty, and no penalty shall be incurred if a ball is thereby caused to move accidentally.”
Rule 5: …Unless the enemy does it.
“A ball moved by enemy action may be replaced, or if lost or destroyed, a ball may be dropped not nearer the hole without penalty.”
Rule 6: Don’t hit from a bomb crater.
“A ball lying in a crater may be lifted and dropped not nearer the hole, preserving the line to the hole without penalty.”
Rule 7: World War II is not a mulligan.
“A player whose stroke is affected by the simultaneous explosion of a bomb may play another ball from the same place. Penalty, one stroke.”
Melissa Stockwell has another busy day at the Olympic Training Center in Colorado Springs where she’ll swim, run, bike, and go through strength training for hours on end.
Then, like most moms, it’s a rush to fit in as much family time with her husband and 2- and 4-year-old children as the clock allows: pick up the kids, take them to swim lessons, grab dinner, read them a story, and get them tucked into bed.
In between, she might send an inspirational photo or tweet to her 7,000-plus social media followers.
It’s not just the mom-athlete thing that makes Stockwell special.
She does it all with one leg.
Stockwell was an Army officer in Iraq when she lost her left leg in a roadside bomb. She competed in swimming in the 2008 Paralympic Games, won the bronze medal in triathlon for the 2016 Games, and is currently training with hopes of making the U.S. team for the 2020 Paralympics in Tokyo.
And people think she’s pretty rad.
Melissa Stockwell shows her Purple Heart certificate while still recovering in the hospital. She said there were others in the hospital worse off than her, so she didn’t feel sorry for herself.
“To the mailman who yelled out ‘you’re an American badass’ as I was on #6/10 of my hill repeats, thank you. You sure lit that fire for the last 4,” she tweeted out Aug. 16, 2019.
“There weren’t a lot of ‘poor me’ kind of days. I did my rehab at Walter Reed, and was surrounded by a lot of soldiers who lost a lot more than I did. It almost wasn’t fair to feel sorry for myself. I chose to accept my leg early on.” — Melissa Stockwell, discussing her recovery after losing her leg in Iraq
Stockwell is just as likely to post a video of herself training in the gym, a poolside photo with her prosthetic leg, or a poignant goodbye letter to her service dog, Jake, she lost last year. Plus, there are plenty of posts about her children and mom life.
“I just saw a mom grocery shopping with 2 sets of twins, and another boy who all looked to be under 6 years old. If I ever get overwhelmed with momming for two, I’ll remember her. Her and my sister with 5 kids. Ah, perspective… ” she tweeted recently.
Or this inspirational burst first thing in the day: “This morning I took a moment to look around and just appreciate being alive. Take some time to do that today, it’s a day changer.”
Army Veteran Melissa Stockwell typically posts photos of herself and her love of the American flag on her Twitter feed. “This is me,” she said. “This is the beauty of America.”
“I’m proud of our country, that’s all,” she said. “This is me. This is the beauty of America. We all get to think and choose what we want, whether or not we agree on what everyone says or how they express it. I’m going to choose to express myself this way, but that’s the beauty of our country.”
Whatever she posts, she said, it’s not for ego.
“I do the things in my life because I enjoy them,” Stockwell said. “I like to be busy. I like having dreams. I don’t do anything to impress anybody. I guess I do it so I can inspire someone else — if not for those who came before me, but those who came after who can think, ‘I can do this, also.’
“Look, I have hard days, too,” she added. “Not everyone is perfect. I post pictures of my kids and dreams because that makes it more real. If someone is having a hard day and sees my posts, maybe they’re a mom, maybe they’re having trouble with their kids, I want to inspire them that there’s always tomorrow.”
That’s pretty much been her attitude since April 13, 2004, when she lost her leg.
“There weren’t a lot of ‘poor me’ kind of days,” she said. “I did my rehab at Walter Reed, and was surrounded by a lot of soldiers who lost a lot more than I did. It almost wasn’t fair to feel sorry for myself. I chose to accept my leg early on.”
Melissa Stockwell fits a lot into her day between family life and training. She posts regularly about her life for more than 7,000 followers on Twitter.
Getting into adaptive sports
Despite countless surgeries and infections, she took her first steps on her prosthetic leg 52 days after getting injured. Stockwell started adaptive sports and hasn’t looked back. She focused on the Paralympics after meeting fellow athlete and veteran John Register in 2005. She made the 2008 team, but didn’t medal.
“I learned that in life, sometimes the journey is more important than the destination,” she wrote on her web site. “And as I carried that American flag into that sold out Bird’s Nest Stadium at the closing ceremony, I had never been so proud. A proud American. And a proud Paralympian.”
Her friend, Keri Serota, said the Melissa Stockwell people see online, is the same in person.
“You know, I think what she does is amazing,” Serota said. “It’s hard not to be motivated, moved and inspired by Melissa. I always considered myself a proud American, but I learned more about what that means from Melissa. She makes you pause and realize what it means to be an American and why we have that freedom.
“But she’s also my best friend and I get to spend a lot of time with her and she has no ego. It’s this relatability. She has been in the room with all the living presidents, but she doesn’t take that for granted or have an ego about it. It’s very much Melissa. She can be with President Bush one day and buying ice cream for her kids the next day. She shares all of it — the highlights, lowlights, successes and losses. People, whether they know her or not, have that relationship with her because she is so impressive and exciting, but humble and grateful.”
She first met Bush after he invited her and other wounded Veterans to his ranch, and got to dance with him, a moment caught in an iconic photo shared around the world. She also gave the Pledge of Allegiance at his library opening.
“He’s amazing,” she said of the former president. “He is accountable for the actions taken while he was in office, and he has always gone above and beyond to show he has not forgotten the lives he impacted. I think that’s wonderful. That’s a pretty great man.”
Besides training, she also started the nonprofit Dare2Tri along with Serota and another friend, and signed endorsement deals with Toyota and Under Armour.
Back on the home front, beyond the training center and social media spotlight, Stockwell focuses on raising her son, Dallas, born in 2014; and daughter, Millie, born in 2017.
Melissa Stockwell posted a tweet of thanks to Barbie after her daughter got a doll with a prosthetic leg for her birthday.
“Sometimes I forget she is an amputee,” said her husband, Brian Tolsma. “She doesn’t let it define her, and she is so driven and motivated. She does a lot of things people with two legs can’t do.
“But it always goes back to the kids for me,” he said. “I know the regiment she does during the day, beating up her body daily to get faster, to reach that goal. Then she comes home and it’s just an abundance of energy and patience with the kids. She’s always going, and always has time for the kids, always coming up with new activities. That’s the most impressive thing about her.”
Millie recently celebrated her 2nd birthday. She received a Barbie Doll with a prosthetic leg from Serota, which also made its way to Stockwell’s Twitter page.
“It just shows kids we are just like anybody else,” she said. “Why can’t we have parties and dolls? Kids can play with them and see we are normal, no different,” Stockwell said.
And that’s why she doesn’t mind posting photos online or showing off her red, white and blue, American-themed prosthetic in public.
“If I can educate, I will,” she added. “I am proud to have worn the uniform. I’m proud of how I lost my leg. Plus, it’s really cool to look at. Technology has come so far, even in the past 10, 15 years. Veterans are coming back home and they’re young, they’re active.
“They’re going to continue to help advance the field of prosthetics because they aren’t going to take no for an answer.”
The new Army Combat Fitness Test is scheduled to replace the current Army Physical Fitness Test by October of 2020, but units across the Army are preparing for it now. Out of all formations the Army has across the world, only one can claim an enlisted soldier who has maxed the test: 1st Battalion, 32nd Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division (LI), the “Frozen Chosin.”
All Army units have that “one” soldier. The PT-master. Spc. Juan Gonzalez, a scout with Headquarters and Headquarters Company, 1-32IN takes physical fitness very seriously. He regularly maxes out the APFT (a score of 300), and recently maxed out the ACFT (a score of 600), making him the second soldier in the Army to achieve such a goal.
Spc. Juan Gonzalez, a scout with Headquarters and Headquarters Company, 1st Battalion, 32nd Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division (LI), poses for a photo at the 1-32IN 24-hour gym where Gonzalez trained hard enough to become the 1st enlisted Soldier to max out the new Army Combat Fitness Test with a score of 600.
(Photo by Staff Sgt. James Avery)
“It all started in high school where I wrestled and weight-lifted. Then I got into power lifting for a few years and cross-fit where I competed a lot.” Gonzalez said. “Then I drifted off into solely Olympic lifting and went to Nationals where I placed in the top 20. After that I joined the Army.”
Like many soldiers who joined the Army later in life, Gonzalez has seen his share of life outside of a military career, and saw joining as a way to straighten out and get on track.
Spc. Juan Gonzalez, a scout with Headquarters and Headquarters Company, 1st Battalion, 32nd Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division (LI), performs a kettle bell lap at the Atkins Functional Fitness 24-hour Gym where Gonzalez trained hard enough to become the 1st enlisted Soldier to max out the new Army Combat Fitness Test with a score of 600.
(Photo by Staff Sgt. James Avery)
“It’s been the story of my life. I never felt like I had a career. I’m very athletic and competitive, but a little old to be trying out for the Olympic team at 29. I went to college a few times, but the structure the Army offered has helped me stick to things and get them done.”
Spc. Juan Gonzalez, a scout with Headquarters and Headquarters Company, 1st Battalion, 32nd Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division (LI), prepares to perform T-pushups at the Atkins Functional Fitness 24-hour gym where Gonzalez trained hard enough to become the 1st enlisted Soldier to max out the new Army Combat Fitness Test with a score of 600.
(Photo by Staff Sgt. James Avery)
Like his Army career, Gonzalez has a habit of finding a path to success and running it to ground with tenacity. When he found out just how much the ACFT incorporated into what he already knew about cross-fit, he made it his mission be on top and help others get there with him.
“I’m looking at getting to Ranger school soon, and going Special Forces would be awesome. I want to be the best I can be. Me and a lot of other soldiers are in the gym countless nights, working on strength and speed. It feels good,” Gonzalez said.
Spc. Juan Gonzalez, a scout with Headquarters and Headquarters Company, 1st Battalion, 32nd Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division (LI), performs a ball toss at the Atkins Functional Fitness 24-hour Gym where Gonzalez trained hard enough to become the 1st enlisted Soldier to max out the new Army Combat Fitness Test with a score of 600.
(Photo by Staff Sgt. James Avery)
When the ACFT hits Army Ranks in 2020, it will be the first time all soldiers, male and female, will be held to the same standard of fitness and accomplishment. It levels the playing field dramatically by introducing events specifically designed to test fitness levels and push soldiers to the edge of burnout.
Spc. Juan Gonzalez, a scout with Headquarters and Headquarters Company, 1st Battalion, 32nd Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division (LI), performs a leg tuck at the Atkins Functional Fitness 24-hour Gym where Gonzalez trained hard enough to become the 1st enlisted Soldier to max out the new Army Combat Fitness Test with a score of 600.
(Photo by Staff Sgt. James Avery)
It will be difficult. It will be stressful. But it’s meant to be. Thankfully, with soldiers like Spc. Gonzalez in our formations, motivating and supporting the troops, we can all aspire to be the tip of the spear.
When we think of NFL payers, we often think of incredible athletes. Most are taller than six feet and most pack more than 230 pounds of pure muscle. We might even believe they have to be physically perfect to compete at a level where people are considered more of an investment than just an athlete – but that’s not true.
Many NFL players over the years have overcome mental and physical handicaps to become some of the best examples of football athleticism throughout their careers.
These are just the players with physical handicaps to overcome. Other players, like the Steelers Terry Bradshaw, the N.Y. Jets Brandon Marshall, and Houston Texans legend Arian Foster, have all overcome mental troubles like PTSD, ADHD, and alcoholism. They are still remembered as their respective teams’ all-time greats.
Rocky Bleier, Pittsburgh Steelers
Bleier was sent to serve in the Vietnam War during his tenure in the NFL. His unit was ambushed by the NVA in 1969 and Bleier took extensive wounds in his legs. Instead of focusing on the damage, he fouced on recovering from it, going on to play in four Super Bowls with the Steelers.
Tedy Bruschi was at the top of his career when he woke up with numbness in his body and a pounding headache. The 31-year-old suffered a stroke after playing in his first Pro Bowl. Doctors found he also had a hole in his heart. Within eight months, Bruschi was back in the game, winning more and more with the Patriots.
Tom Dempsey, New Orleans Saints
That’s not photoshop. Kicker Tom Dempsey was born without toes but that didn’t stop him from making a record 63-yard field goal with the New Orleans Saints. He had a special boot made for his foot that turned it into a swinging club. He made his record kick in 1970 and played for a number of teams.
Shaquem Griffin, Seattle Seahawks
Shaquem Griffin was born with amniotic band syndrome, which cause terrible pain in his hand for much of his younger years. The young Griffin to play football – but his hand (or lack thereof) never stopped him. He and his brother played side-by-side through high school football, college ball, and now the Seattle Seahawks. With that team, he played in a playoff game during his rookie year.
BIRMINGHAM, Ala. – The Southwestern Athletic Conference (SWAC) and USAA have entered into a new sponsorship agreement making USAA the Official Military Appreciation Partner of the SWAC. As part of the agreement, USAA will have exclusive rights in the property and casualty insurance, banking, and life insurance categories. USAA’s sponsorship extends to the SWAC eSports league, and Football and Basketball conferences as the Official Insurance Partner of the SWAC serving military families.
“We’re extremely excited to welcome USAA to our family of sponsors,” said SWAC Commissioner Dr. Charles McClelland. “SWAC member institutions have a long and proud history of providing students with a wide range of educational, professional, and career opportunities within all branches of the United States Armed Forces. Several of our campuses currently offer ROTC programs while also serving as a significant recruiting base for the United States Military as a whole.”
As part of the sponsorship agreement, USAA will lead military appreciation efforts, as well as offer career advancement opportunities, extending to both students and alumni.
“USAA’s mission to support military and their families comes with the knowledge that the military community reflects the diversity of our own nation,” said Michael Dones, USAA Assistant Vice President, Brand Programs and Sponsorships. “By supporting the SWAC, one of the nation’s premiere HBCU conferences, we are demonstrating our commitment to serve this community, creating memorable military appreciation moments, conducting community outreach, and providing professional development, job and internship opportunities for students and alumni.”
“This partnership will have a positive impact on student-athletes who compete in football, basketball and eSports, and all students attending a SWAC member institution,” continued McClelland. “For decades, USAA has unconditionally supported the proud men and women that selflessly serve our country and we’re extremely excited to join those efforts. We look forward to a long and productive partnership.”
About USAA The USAA family of companies provides insurance, banking, investments, retirement products and advice to nearly 13 million current and former members of the U.S. military and their families. Known for its legendary commitment to its members, USAA is consistently recognized for outstanding service, employee well-being and financial strength. USAA membership is open to all who are serving our nation in the U.S. military or have received a discharge type of Honorable – and their eligible family members. Founded in 1922, USAA is headquartered in San Antonio. For more information about USAA, follow us on Facebook or Twitter (@USAA), or visit usaa.com.
About the SWAC The Southwestern Athletic Conference (SWAC) is considered one of the premier HBCU conferences in the country and currently ranks among the elite in the nation in terms of HBCU alumni playing with professional sports teams.
Current championship competition offered by the league includes competition for men in Baseball, Basketball, Cross Country, Football, Golf, Indoor Track and Field, Outdoor Track and Field and Tennis.
Women’s competition is offered in the sports of Basketball, Bowling, Cross Country, Golf, Indoor Track and Field, Outdoor Track and Field, Soccer, Softball, Tennis and Volleyball.
Follow the SWAC For complete coverage of the Southwestern Athletic Conference, please follow the SWAC on social media at @TheSWAC (Twitter), @TheSWAC (Facebook), and @TheSWAC (Instagram) or visit the official home of the Southwestern Athletic Conference at www.swac.org.
Deadlifts are a power movement. This simple yet satisfying act involves loading a bar with heavy plates, chalking up your palms, and pulling it off the ground from a dead stop. It’s the essence of strength: you pick it up and then put it down. No fancy footwork or complex movements required — just a strong back and calloused hands.
The deadlift is an effective way to strengthen the entire posterior chain, and it offers benefits to anyone and everyone, regardless of athletic ability. But many people fear it for a variety of reasons.
In the 1960s, half the population had a physically demanding job. In 2011, that number shrank to just 20 percent. Technology has made our work less labor intensive, causing a decline in our overall health. We sit more than we stand, and we type more than we lift.
There are fewer labor-intensive jobs in the 21st century — and that’s not necessarily good for our health.
(Photo from the University of Northern Iowa’s Fortepan Iowa Archive)
Today, low back pain is one of the most common musculoskeletal conditions and is typically reported as one of the top three workplace injuries. That shouldn’t deter you from practicing deadlifts though — it should encourage you.
A study conducted in 2015 monitored patients using deadlifts as a part of the treatment plan for back pain. Seventy-two percent of participants reported a decrease in pain and an increase in overall quality of life.
Whether you’re picking up a laundry basket, a child, or a package in the mail — everyone deadlifts. The act of picking something up is a daily occurrence. The more we train our bodies with lifts that mimic life or our job, the more they will resist injury in our life. And if you’re in the U.S. Army, you don’t have a choice: the deadlift is slated to become a mandatory event in the new Army Combat Fitness Test in 2020.
1st Lt. Jake Matty, a Soldier from 1st Battalion, 21st Infantry Regiment, 2nd Infantry Brigade Combat Team, 25th Infantry Division (Gimlets) begins the 3-repetition strength deadlift during a field-testing of the Army Combat Fitness Test.
(Photo by SPC Geoff Cooper/U.S. Army)
However, people are intimidated because the lift can cause major problems when performed incorrectly. The most common mistakes associated with the deadlift are easily correctable:
Rounding the back: When you lose a neutral spine position, the risk of disc herniation is increased. To combat this is, ensure you have tension applied prior to lifting the weight. Activate the latissimus dorsi muscles (lats) by imagining you have an orange in your armpit that you need to squeeze.
Neck misalignment: Ensure your neck is in line with your back. As you lift the bar, your neck should rise at the same rate as your back.
Improper setup: The bar should rest no more than 1 to 2 inches in front of your shins, and your knees should remain vertical to the ankles. If the knees are pushed forward, the barbell is forced to move around them, putting stress on the low back.
The anatomy of a deadlift.
(Photo courtesy of Calispine)
If you’re ready to get started, head down to your local gym — you’ll need a barbell and plates for weight. I recommend trying these three deadlift variations, which offer simplicity and massive benefits. And don’t be afraid to ask a trainer or experienced lifter to take a look at your form!
1. Landmine Deadlift
The term “landmine” indicates that the barbell is anchored into a holder or a corner to angle it. This lift is generally safe because the body remains mostly upright and encourages a flat back.
The trap bar deadlift engages the same muscle groups as a traditional deadlift but puts additional stress on the quadriceps, glute muscles, and hamstrings. The trap bar was designed for the lifter to grip the bar at the sides rather than in front and, in turn, puts less stress on the back.
This variation is beneficial for lifters who want to increase the positional strength of the lower back, hips, and hamstrings. It also serves as an accessory movement to increase traditional deadlifting numbers. The weight you’re able to lift will be less during this variation but will increase when you convert to a traditional style.
As with anything in life, when something is done incorrectly, there is a chance of negative consequences — in this case, possible injury. But with proper execution, the benefits of the deadlift can be lifelong.
When you think of sheer football toughness and grit, running backs like Jim Brown and Houston Texans Defensive End JJ Watt come to mind. But the record for all-time toughness has to go Hall of Famer Larry Wilson. The former St. Louis Cardinal (when St. Louis had a football team, and they were also the Cardinals), routinely makes the list of the NFL’s greatest players – and for good reason.
The Cardinals Free Safety spent his entire playing career with the Cardinals and after retiring, spent the rest of his working career with the Cardinals, even moving to Arizona from St. Louis. with the team. That wasn’t what was most remarkable about Wilson. What was most remarkable was his dedication to the game.
Yeah, those are casts. Over his broken hands.
Wilson was a free safety whose size and speed were previously unheard of in that position. In college he played running back, but was too small to play there for the NFL. He switched to defensive back after being drafted by the Cardinals in 1959, but he had the athleticism that allowed the defense to experiment with using him as a pass rusher – which had never been used to rush the quarterback before. The Cardinals created a new blitz play called the “Wildcat,” and that became the name Larry Wilson picked up too. That just describes his speed and athleticism, however. His toughness on the field was another matter.
Throughout his 12-year career, Wilson racked up 52 interceptions, five of them being worth six points. One of those interceptions was caught while the Wildcat was on the field with two broken hands, still playing free safety with casts over his hands.
After retiring from the NFL as a player in 1972, Wilson became a coach on the staff of the Cardinals, and later, an executive for the team. In 1978, The Wildcat was inducted into the NFL Hall of Fame, the first year he was eligible for induction. For 17 years, he was the General Manager of the Cardinals, and ever since he left the field, he is remembered as a part of every All-Star or All-Time team ever created by sports pundits. He is routinely labeled as one of the greatest players ever to take the field.
Not bad for a kid who was too small to play the game in the first place.
After placing fifth at the Rogue Invitational in Columbus, Ohio, an armor officer and member of the Army Warrior Fitness Team has stamped his ticket to the CrossFit Games starting Thursday in Madison, Wisconsin.
During the four-day competition, Capt. Chandler Smith said he looks forward to sharing his Army story at one of the largest fitness contests in the world.
“My goals at the CrossFit Games are reflective of my Army career goals as a whole,” Smith said. “My efforts there could potentially [bring in] a Soldier that will help educate my [future] son or daughter when they decide to join the Army.
Capt. Chandler Smith stamped his ticket to the CrossFit Games Aug. 1-4, 2019, in Madison, Wisc., after placing fifth at the Rogue Invitational in Columbus, Ohio. Smith, an armor officer and member of the Army Warrior Fitness Team looks forward to sharing his Army story at one of the largest fitness contests in the world.
(Photo Credit: U.S. Army Recruiting Command)
“I want to do something at the games that [helps] the Army, and the world, become a better place,” he added. “If someone sees my positivity and chooses to reflect that in their daily life — that is a win.”
Smith was born in Gainesville, Florida. His father, Cedric, was a former NFL fullback and currently works as a strength and conditioning coach in the league. As an aspiring young athlete, Smith had ample opportunity to interact with many players and coaches, which taught him to remain humble, he said.
During high school, Smith decided to get into wrestling. His coach, Nage Damas, was a graduate of the U.S. Military Academy at West Point, New York, and a three-year letter winner on its wrestling team. Through their interaction, Smith decided to enroll in the academy.
“I am the person who is big on discipline,” Smith said. “West Point presented the hardest road … and presented the biggest challenge in comparison to the other academies.”
At the time the Army was highly involved in Iraq and Afghanistan. Smith believed the Army provided the best opportunity for applied leadership.
“Those were conflicts I saw myself in. As an aspiring leader, you want to place yourself at points of friction,” he said.
As both a cadet and wrestler, Smith worked hard to exceed West Point’s academic, physical and military performance standards, he said. He strived to be a positive example for all of his teammates and peers.
“I have been given some gifts in the physical realm,” Smith said. “It is something that the Army has helped me foster by putting me around similarly-minded [people].
“I’m big on putting a focused effort toward whatever it is that I am in charge of doing,” he added. “Anything less than my best would be to sacrifice my gift — that’s how I see it.”
The Army goes to great lengths to support competitive athletes. Here, Capt. Brian Harris completes the half Murph on the Assault AirRunner during the U.S. Army Warrior Fitness Team Tryouts.
(U.S. Army image by Lara Poirrier)
A NEW PATH
Smith’s respect for CrossFit started long before his time at West Point, he said.
“I wanted to do all the cool guy stuff that you see on TV. [CrossFit] helped me out with wrestling during high school and college,” he said.
After Smith graduated in 2015, CrossFit presented the most natural transition to help “stoke that competitive fire,” he added. In between his duties as a new lieutenant, Smith would spend hours in the gym. He was determined to make the CrossFit Games by 2020.
However, Smith’s fitness career almost derailed in February 2016. During an Army exercise, Smith sustained an injury, which broke his left ring finger in two places and sliced off the tip.
The injury happened a day before the CrossFit Open, the first qualifying stage for the CrossFit Games. The year prior, Smith placed 174th overall out of 273,000 total participants, according to CrossFit officials.
Smith took some time to recover and had to learn to operate with his new hand. He took a step back and started to reevaluate his ability to compete.
I didn’t realize that grip strength is a weakness of mine until I had something that affected my ability to grip. I began to specialize in the type of fitness my musculature can naturally support,” he said. “It ended up being a case of traumatic growth as this setback led to greater results.”
Through it all, Smith continued to move up in the ranks. He placed 128th overall in 2018 in the CrossFit standings. Coming into this year’s CrossFit Games, he is ranked 40th overall, according to program officials.
“I’ve gotten a chance to work out with [Smith],” said Master Sgt. Glenn Grabs, the first sergeant of the Army Recruiting Command’s outreach and recruiting company. “He speeds up as the workout gets longer, which makes him such a great competitor. Even though he’s maybe suffering inside, he’s just so positive and never backs down.”
As an overall athlete, Smith is relentless and the true embodiment of the warrior spirit, Grabs added.
“Captain Chandler Smith is not only a great Soldier, but he is a great person,” he said. “When I see him interact with people at competitions or in public, he goes the extra step to connect with people. That’s just who he is as a person and what makes him so remarkable.”
Army Strong: Capt. Kasandra “Kaci” Clark completing the half Murch on the Assault AirRunner during the U.S. Army Warrior Fitness Team Tryouts.
(U.S. Army image by Lara Poirrier)
As a Soldier, Smith looks forward to more milestones he hopes to accomplish in his career. He was recently selected to lead an infantry platoon as an armor officer, which ended up being one of his crowning achievements thus far, he said.
“That’s not something that happens too often. We went over to Bulgaria for nine months as part of the Operation Atlantic Resolve,” he said. “Knowing that my command trusted me enough to take on a role that I wasn’t necessarily trained for — it empowered me a lot.”
For the most part, Smith has not experienced a lot of difficulties while balancing his fitness goals and Army career, he said. However, anything that falls outside those two priorities is sometimes pushed aside.
“I think I am overly focused on doing my nine to five at work. I also take my fitness hobby very seriously. It doesn’t leave much time for anything else,” he said. “I haven’t done too much vacationing or maybe spent as much time with my family as I would have liked to.”
These sacrifices were necessary to keep him relevant in the Army and fitness community, he said.
“[Making the CrossFit Games] is a goal that I’ve had in mind since 2012, and I’ve been in the Army the whole time,” he said. “So figuring out a way to do this all while balancing my Army requirements was going to be a challenge, but I wouldn’t have it in any other way.
“I’m super happy that it has paid off with a trip to the games this year.”
It is hard to build the kind of muscle that gets noticed on the street, in the office, or, hell, by your partner. It takes intention, planning, and hard work. The best functional strength training programs, after all, tend to not have an effect for weeks. If you’re looking for something more specific — and difficult — like getting big arms — you’re going to have to plan that much further in advance.
But what if you just need to build muscle fast? Whether it’s to look good for your college roommate’s BBQ pool party in a few weeks or just trying to jumpstart your strength training, there are a few tips and tricks to expedite the process. We’re not saying you’ll be looking super fit come next Saturday’s party or that you’ll be moving weights like your gym rats friend, but, hey, it’s a start.
1. Eat more, not less
It seems counterintuitive, but if you’re looking to build muscle, you need to slightly overfeed your body. Not only does your body need extra calories to build new muscle, but muscle burns more calories than fat so you have to reload on energy in order to support new muscle growth. Restricting calories to lose weight will backfire big time, since your body senses “starvation mode” and respond but shutting down the production of new muscle cells.
You’ve probably heard that the amount of weight you use is the critical component to whether or not your build muscle. But actually, increasing your number of reps is equally essential for muscle growth. Switch up your lifting routine so that you spend at least one day a week lifting 50 to 75 percent of your one rep max, for 15-20 reps per set, aiming for about 6 sets.
3. Eat more protein
Protein is the more important building block for new muscles, so make sure you’re getting enough in your diet. According to the American College for Sports Medicine, if you’re looking to build muscle mass, aim for .5 to .8 grams of protein per pound of body weight, or about 95 to 148 grams of protein daily for a 185-pound guy.
Known as the progressive overload principle, the fastest way to build more muscle is to force it to adapt to a stimulus above and beyond anything you’ve yet done. That means if you had been using 25-pound dumbbells for curls, you should try doing one set with 30 pounds, then progress to 35-pound weights.
5. Get your 7 to 9
The National Sleep Foundation recommends 7 to 9 hours of sleep every night for optimal health. Achieving the prescribed dose of nightly sleep plays a key role in expediting muscle development. During sleep, muscle fibers that have been mildly damaged from a tough workout (not a bad thing, that’s how growth occurs) have a chance to repair themselves, knitting back together in a tighter formation that translates to muscle strength. If you cut your zzz’s short, you’re also shortening the amount of time your muscles have to grow.
6. Slow it down
The process of building new muscle, also known as hypertrophy, benefits from placing muscles under duress for an extended period of time. For this reason, rather than pumping iron as fiercely and frantically as you can, you should do at least one set of every strength-training exercise at slo-mo speed. And, yes, it burns.
While isolation moves like biceps curls are great for honing in on one specific muscle, you’ll get the biggest bang for your strength-training buck with moves that recruit multiple muscle groups at once. That’s because the more mass you can put behind a move like squats, pullups or deadlifts, the greater the load your body can bear, and the stronger you can make your muscles.
8. Mix it up
Just like you need to test your muscles using progressive overload, you also need to surprise them by serving up new types of exercises every week. Your muscles, it turns out, are pretty smart. They very quickly adapt to whatever exercise you’re doing, so the next time you do it, it feels easier — because it is. Rather than fall into the same sequence of moves week after week, seek out new ones that are different enough that they stress slightly different parts of your body.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
On Feb. 15, the NHL will host its annual Stadium Series Games at a really unique and, frankly, awesome location.
The Colorado Avalanche will host the LA Kings at Falcon Stadium on the campus of the United States Air Force Academy.
The Stadium Series has been played previously at several landmark stadiums in its six years of existence. In 2014, the series kicked off with a game at Dodger Stadium in Los Angeles and then two games in Yankee Stadium.
This is part of an initiative by NHL Commissioner Gary Bettman to build a unique partnership with the military. There have also been talks that the New York Rangers are working on having a game at Mitchie Stadium on the campus of the United States Military Academy.
Colorado Avalanche General Manager and hockey legend Joe Sakic said, “We are grateful for the chance to honor our military and our local U.S. service academy with a special event.”
Another benefit of the game is to highlight the Air Force Academy hockey team. In homage to its own history, the team started playing outdoors as a club team. As it built its reputation over the years, the Falcons have made the NCAA Tournament seven times. Three times they have made it to the Elite 8. What is even more impressive is that Air Force can’t recruit like other schools. (no Canadians or Europeans).
The NHL is going all out with pregame fan spaces, which will have interactive activities for everyone. Fans will be able to meet NHL legends, create their own hockey card, take a look at the Oscar Meyer Weinermobile and other activities. The highlight of the pregame festivities will definitely be the Stanley Cup. The iconic trophy will be on display, and fans will have the chance to see the Cup up close and personal.
In preparation for the event, the Avalanche sent forward Gabriel Landeskog to be a ‘Cadet for a Day.”
Landeskog took the time to tour the Academy, try out a flight simulator, take in the school’s athletic facilities, and most importantly, spend time with the cadets.
It was a big weekend for the Arizona Cardinals. The team has been struggling this season and they were looking to roll into Green Bay and hand the vaunted Packers their first loss at home. It was a special game for a number of reasons, but for Larry Fitzgerald, it allowed him to participate in the NFL’s “My Cause, My Cleats” campaign.
The star wideout is one of the greatest players in the NFL today, and his cleats bore the name and likeness of one of the NFL’s legends – Pat Tillman.
NFL uniform wear is incredibly strict, and the league is known to hand down steep fines to players who step onto the field out of regs. But during the “My Cause, My Cleats” weekend, 800 select players get to sport customized cleats that raise awareness and funds for their personal causes, from fighting colon cancer to ending sex trafficking. Larry Fitzgerald wanted to honor the men and women who serve in the U.S. military.
As an Arizona Cardinal, that meant honoring the legacy of Pat Tillman.
Fitzgerald’s cleats were custom-made by Miami, Florida-based Marcus Rivero of Soles by Sir. He incorporated an image of Pat Tillman himself, as well as the name of former Arizona Senator, John McCain, who died earlier in 2018. The designer also added the name of Fitzgerald’s grandfather, who served in the Korean War.
Beyond simply making and wearing the custom cleats, the Cardinals wide receiver gave a special experience to two U.S. Army veterans and Pat Tillman scholars, Joseph Wheaton and Jameson Lopez. Wheaton is a native of northern Maine who joined the military after the attacks of September 11, 2001. Lopez is member of the Quechan Tribe from Arizona’s Colorado River Valley.
The Cardinals wide receiver gave the two scholars a tour of the Cardinals facility, a chance to meet the trainers and staff, and presented them each with a Pat Tillman Cardinals jersey.
Fitzgerald’s custom “My Cause, My Cleats” wear, honoring Pat Tillman, Arizona Sen. John McCain, and his own grandfather, a Korean War veteran.
The mission of the Tillman Foundation is to empower military veterans and military spouses to become the next generation of great American leaders. More than 580 Tillman Scholars around the country are tackling the widespread issues surrounding national security, healthcare, technology, civil rights, and education.
“I’ve always just had so much respect for everything the organization and foundation has done,” Fitzgerald said.
Fitzgerald and the Cardinals improved to 3-9 with a win over Green Bay at home as Fitzgerald caught three passes for 48 yards wearing his custom Pat Tillman-inspired cleats.
Air Force players take to the field prior to the opening kickoff in 2019 during a football game against Army at Falcon Stadium. Photo/Trevor Cokley.
Navy football coach Ken Niumatalolo will lead the Midshipmen into a game at Air Force for the seventh time on Saturday.
This trip to Colorado Springs will have a unique feel.
“I really don’t know what to expect,” Niumatalolo said. “None of us have done this before. Obviously, we’ve played there many times when it’s a full stadium. This will be different.”
Navy (1-1, 1-0 in the American Athletic Conference) and Air Force (0-0) will meet for the 53rd time in a rivalry that the Falcons lead 30-22. Kickoff is set for 6 p.m. Saturday on CBS Sports Network.
Because of the COVID-19 pandemic, this will be Air Force’s season opener. The Falcons will travel to face Army on Nov. 7, the only other game on their schedule so far, but will add more after the Mountain West Conference reversed course and announced it will play a fall football schedule after all. That schedule will start on Oct. 24.
Only Air Force cadets will be admitted into Falcon Stadium, which has a capacity of nearly 47,000 fans, for this weekend’s game. Roommates will be seated in twos, and they will be required to be socially distanced and wear masks. No tailgating will be allowed.
“Maybe the noise level won’t be as loud, but I don’t expect the atmosphere at the game between the players to change at all,” Navy junior safety Kevin Brennan said.
Air Force coach Troy Calhoun said not having played a game before facing Navy, which won the 2019 Commander-in-Chief’s Trophy after defeating Air Force and Army, is not ideal.
“In fact, only three weeks ago, … we mentioned, ‘Wouldn’t it be good if we could find somebody on Sept. 26 to try to have a game under our belt?”’ Calhoun said. “Naturally, you want to play as much football as you can possibly play, but it is quite, quite different that way.
“Hopefully we’ll go 130 years until maybe it has to happen again, too.”
Navy will seek to ride the momentum it built after erasing a 24-point halftime deficit and winning at Tulane two weeks ago to avoid an 0-2 start.
Air Force is trying to replace several key pieces off a team that finished 11-2 last season, including quarterback Donald Hammond. The school announced in late July that Hammond “is no longer a cadet in good standing,” and Calhoun has not revealed who will spearhead the Falcons’ triple-option attack.
Both coaches are approaching 100 victories at their respective schools. Niumatalolo is 99-61 since taking over the Midshipmen in 2008, while Calhoun is in his 14th season and has led the Falcons to a 98-69 record.
Niumatalolo downplayed the milestone, as did Calhoun.
“I know at least here, since 2007, a coach has never, ever, ever won a game and never, ever played a snap,” said Calhoun (Air Force Class of 1989). “That’s not being evasive, as it is just truth. That’s the way we feel in our heart, too.”
Air Force, which will wear uniforms honoring the Tuskegee Airmen on Saturday, won its final eight games of last season. The Falcons hold the nation’s longest active winning streak and have not lost in nearly a year.
Their last setback came on Oct. 5.
Navy was their opponent that day.
“The world is not the same now,” Niumatalolo said.
Since his fellow cadets stormed Baltimore’s M&T Bank Stadium three years ago after Army ended Navy’s 14-game winning streak, Ryan Velez had waited for his chance to play in the storied Army-Navy game.
Velez, now a senior safety from Fountain Hills, Arizona, finally saw action on special teams during last year’s 17-10 Army triumph in Philadelphia.
On Dec. 14, 2019, Velez can help the 5-7 Black Knights defeat Navy for the fourth straight time, and cement the 2020 senior class as one of the greatest in West Point’s history. Army takes on the No. 23 Midshipmen (9-2) at the Philadelphia Eagles’ Lincoln Financial Field at 3 p.m. EST.
“This is like a season of its own,” Velez said of the Army-Navy Game. “That’s unlike any other games in college football … the opportunity to win a trophy and go to the White House. That’s something special. It’s surreal and something I’ll be able to take with me for the rest of my life.”
Army Black Knights football coach Jeff Monken leads the team onto the field for the Army-Navy game in Philadelphia, Dec. 8, 2018.
(Photo by Sean Kimmons)
A high school tailback, Velez moved to defense at West Point and played mostly on the scout team his freshman year. After switching to safety his sophomore year, he still couldn’t get on the field, but finally contributed to Army’s 11-2 campaign as a junior, seeing action in 11 of 13 games.
Velez worked harder in practice and studied diligently to learn the intricacies of both strong and free safety, earning the trust of his coaches.
This fall, Velez has become a leader on defense, recording 40 solo tackles, two interceptions, one forced fumble and a sack in 12 games. Not bad for a player who spent most of his first two seasons on the bench.
“During that time it was hard,” he said. “Obviously taking a backseat, having a secondary role, that was one of those challenges I’ve had to overcome — fight through and I’m glad I did. It’s been a ride; it’s been a journey. I’m just very appreciative to be where I’m at right now.”
A 5-7 mark could seem disappointing for the Army football team after cruising to an 11-2 record last fall and the program’s best finish since 1958.
Records can be deceiving.
Army has proven it can still compete with the nation’s best. Despite the final scores, the results on the field have shown competitiveness.
In each of those seven losses, the Black Knights remained within striking distance, including a near-upset of No. 17 Michigan in Ann Arbor. Army forced overtime against the Wolverines before falling 24-21.
The Black Knights narrowly lost to service rival Air Force 17-13 in Colorado Springs Nov. 2, when the No. 25 Falcons stopped Army at the goal line with less than a minute in regulation.
During a 52-31 offensive shootout at Hawaii Nov. 30, Army trailed only 38-31 with seven minutes remaining in the game. The Black Knights’ drive stalled after driving to the Hawaii 35-yard line and the Warriors scored the final two touchdowns.
“We played a really tough schedule, some really great competition,” Velez said. “All that stuff that happened in the past, that’s gut-wrenching. We can’t focus on that right now. We just got to focus on Navy, finishing out the season strong.”
Army quarterback Kelvin Hopkins, center, scores the final touchdown of the Army-Navy game in Philadelphia, Dec. 8, 2018.
(Photo by Sean Kimmons)
Army’s senior class, which has not lost in the annual rivalry game, hopes to complete a four-year sweep. Senior quarterback Kelvin Hopkins (706 rushing yards, seven TDs) and senior running back Connor Slompka (637 yards, eight TDs) lead Army’s No. 2 rushing attack. Hopkins has also thrown for 570 yards and four touchdowns, but his time on the field has been limited by injuries.
Since head coach Jeff Monken took over, Army bounced back from a 2-10 mark in 2015, to go 21-5 in the 2017 and 2018 seasons.
That run includes a 70-14 trouncing of Houston in the Armed Forces Bowl and finishing at No. 19 in the college football rankings during the 2018 season.
“We had a great senior class my freshman year,” Velez said. “We were able to end the streak. That was something that the whole Army itself was looking forward to, just ending that streak, being able to say we finally beat Navy. That senior class kind of gave us the ground rules for continuing that streak the past couple of years, giving us the formula to beat Navy so they set the example and … we hope to continue that this coming Saturday.”
The contest holds special significance for Velez, as his younger brother Ross, a freshman at the Naval Academy, will be pulling for the Midshipmen from the stands. Velez, whose great uncles served as enlisted troops in the Korean War and World War II, will become the first officer in his family when he graduates from West Point next spring. He said his parents, Roger and Evangeline Velez, will have torn allegiances when they attend this year’s game.
Army faces a No. 23-ranked Navy squad that handed Air Force one of its only two losses this season. Last season Army’s football team won a defensive struggle in frigid winter conditions. In 2018, Army carried a No. 22 ranking and 9-2 record heading into the game while Navy had weathered its worst season since 2002 at 2-9.
This fall, Navy enters the game as the favorite as Army failed to qualify for a bowl game for the first time since 2015.
Navy bounced back from its worst campaign to finish second in the American Athletic Conference and earn a bid to play in the AutoZone Liberty Bowl vs. Kansas State Dec. 31.
This season’s Army-Navy game features a matchup of the nation’s top two rushing offenses. The Midshipmen’s high-powered offense ranks No. 9 in the nation.
Navy quarterback Garret Lewis is sacked during the Army-Navy game in Philadelphia, Dec. 8, 2018.
(Photo by Sean Kimmons)
Senior QB Malcolm Perry leads Navy’s top-ranked rushing attack, as he has rushed for 1,500 yards and 19 touchdowns and thrown for another 1,027 yards and six touchdowns.
While standing only 5-9, the elusive Perry has quickly become one of the nation’s most potent offensive weapons and will test the Black Knights’ No. 30-ranked defense, which has struggled with consistency. Perry ranks No. 6 in the nation in rushing yards.
Sophomore fullback Jamale Carothers has made big play after big play for the Midshipmen, rushing for 637 yards on only 76 carries (8.4 yards per carry) and has 741 yards from scrimmage and 14 total touchdowns. Carothers scored five of those touchdowns in a 56-41 triumph over Houston Nov. 30, one shy of the conference record.
Velez said the Army defense carries a swagger, built from three consecutive victories and weathering a brutal schedule.
“We just have a calmness going into it, we know how to win,” Velez said. “It’s just a blood bath when we go out there. I think going in we have some confidence, we have some swagger. We know what it takes to win. At the end of the day, we just got to line up, be a tougher team and out-physical them.”
Navy still holds a 60-52-7 all-time lead in the contest, though Army has won the last three matchups.
While Army’s defense had been a stalwart force the previous two seasons, it has struggled at times this season. In 2018, the Black Knights boasted the nation’s 10th best defense, allowing only 17.7 points a game and 295.3 yards of total offense per contest.
This fall those numbers jumped to 337.8 yards allowed and the Black Knights fell to No. 30 in total yards allowed, and No. 33 in points allowed.
Senior cornerback Elijah Riley leads Army in interceptions (three), forced fumbles (three), sacks (four) and ranks second on the squad with 73 tackles.
(West Point Athletics Department)
Honoring the past
Army will pay tribute to the 1st Cavalry Division, the first full unit of its kind to deploy to Vietnam. The division pioneered a new battle concept which used helicopters to mobilize large masses of soldiers.
The Black Knights will don green helmets that display the golden sabers to honor the 1st Squadron, 9th Cavalry regiment.
The Midshipmen will wear a throwback classic 1960s-era uniform with gold shoulder stripes and a special paint design that resembles football helmets of the past.