Sunday, February 27, 2011


I rarely do this.... but here it goes.

Workout: 6min Amrap

9 back squats
7 push up burpees
5 push press

Let the nervousness begin!

Thursday, February 24, 2011

Excerpt from "Good calories Bad Calories"

As I emerge from this research, though, certain conclusions seem inescapable to me, based on the existing knowledge:

1. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilization.

2. The problem is the carbohydrates in the diet, their effect on insulin secretion, and thus the hormonal regulation of homeostasis—the entire harmonic ensemble of the human body. The more easily digestible and refined the carbohydrates, the greater the effect on our health, weight, and well-being.

3. Sugars—sucrose and high-fructose corn syrup specifically—are particularly harmful, probably because the combination of fructose and glucose simultaneously elevates insulin levels while overloading the liver with carbohydrates.

4. Through their direct effect on insulin and blood sugar, refined carbohydrates, starches, and sugars are the dietary cause of coronary heart disease and diabetes. They are the most likely dietary causes of cancer, Alzheimer's disease, and the other chronic diseases of civilization.

5. Obesity is a disorder of excess fat accumulation, not overeating, and not sedentary behavior.

6. Fattening and obesity are caused by an imbalance—a disequilibrium—in the hormonal regulation of adipose tissue and fat metabolism. Fat synthesis and storage exceed the mobilization of fat from the adipose tissue and its subsequent oxidation. We become leaner when the hormonal regulation of the fat tissue reverses this balance.

7. Insulin is the primary regulator of fat storage. When insulin levels are elevated—either chronically or after a meal—we accumulate fat in our fat tissue. When insulin levels fall, we release fat from our fat tissue and use it for fuel.

8. By stimulating insulin secretion, carbohydrates make us fat and ultimately cause obesity. The fewer carbohydrates we consume, the leaner we will be.

Wednesday, February 23, 2011

Fighting Like A Girl

Thank you Rick Ross.

-Been a very busy past few days!  The gym has been buzzing with energy and excitement every class period!  Keep it up guys and gals!  Honestly speaking, I am a the type of gym owner that loves to have a crowd of folks coming in everyday.  At other gyms most owners hope and pray you keep paying your membership but they really don't care if you show up or not.


You are what makes the gym fun.  You are what makes the gym more than just a gym.  You guys make it a community.  For example: Haley Ross has been a member of Versus for almost a year.  Most of you guys and girls in the afternoon classes know her and know about the current hardship her family is facing.  Haley's niece (Riley Kate) is 4 years old and is fighting a brain tumor.  Haley is selling tee shirts to raise a few extra funds for any expenses insurance may not cover.  I am proud to say that many of you guys have already made a donation. 

Now, about 6 years ago I went to another gym in Hattiesburg.  I went at the same time about 3-4 times a week.  The same people were in there almost every time.  I never knew one of their names.  I referred to them as, "the dude with the red ipod, the girl with the book, and the old guy."  Honestly, I am not really sure if we ever said more than a few words to one another.

I am GLAD we know one another.  I am glad most of you guys get together outside of the gym for social events.  I am glad you guys are not scared to support one another.  If you see a new face at the gym, welcome them.  Oh and if you want to buy a "Fighting like a Girl" tee shirt.  Talk to me!

Thursday, February 17, 2011


10% of your new year has already passed... are you still on track with your resolutions?

Wednesday: The strength portion was based around a good old fashion "push and pull" movement, but not in the conventional sense of push and pull

The workout: 3 Rounds of Jumping pull ups, KBS, Abmat situps and running.  This burner was just right!  Everyone did a very good job on this workout.  Keep up the hard work!

Tuesday, February 15, 2011


Most if not all of you guys have done the tester workout we had on monday.  Get ready to try it out again in a few weeks.

The workout today was a great test of power and endurance.  Most of you guys were impressed with the fact that you made it through the entire workout with little to no rest!  You guys and gals are getting in better and better shape.  I am very proud of all of you.

For the next few weeks there will be consistent strength work listed on the board.  If you do not want to participate in the strength work you do not have to.

However, lets say that a workout like the tester workout we just performed comes up again.  If you are stronger with your squat and your overhead press don't you think you'd be able to perform better during the workout?  Just my humble opinion.

Monday, February 14, 2011


we did a tester workout today!

row 1000m
50 thrusters
30 pull ups

we will retest this workout in a few weeks.  If were not able to attend the gym today no biggie.  we will be testing this all week!

Sunday, February 13, 2011

Monday Funday!

I borrowed this post from

Inspiration From Stefaan Engels

As a youngster, Stefaan Engels was diagnosed with asthma and told to avoid strenuous exercise.   Fortunately, he did not heed the advice.

Now 49 years old, Stefaan recently finished running his 365th marathon in 365 days.   Yes, that is correct.  He ran a marathon every day for an entire year.  That’s 9,569 miles in the year, which means he averaged more than one mile for every hour in the day for a full year.  He wasn’t crawling either.  He averaged around 4 hours for each marathon, but ran as fast as 2 hours and 56 minutes.  His marathon stretch covered 7 countries.  He ran in Spain, Portugal, Belgium, Canada, Mexico, the U.K. and the U.S.

Personally, I have little to no interest in marathon running, but I’m extremely impressed with Stefaan’s accomplishment.  There were days when he’d run a marathon and then rush to the airport so he could run in another country the next day.  Talk about consistency and dedication.
It is quite common to challenge yourself with difficult goals, yet become distracted as time passes.  Stefaan stayed on course every day for an entire year.  I’m sure there were difficult times for him, when he questioned whether he’d get up and continue.  He persevered however, one day at a time.

I first mentioned Stefaan’s goal to run a marathon every day for a year several months ago on Facebook.  Many chimed in with doubt, adamantly stating that it could not be done.  It’s nice to see that the critics have been silenced again.  Stefaan did what many thought was impossible.
Much can be said about his consistency.  Regardless of your interest (or lack of) in marathon running, we could all benefit from such determination and perseverance.

Thursday, February 10, 2011

I want to look like the guys in the "300"

The title of this post is what I said a few years ago to a buddy of mine.  So are started looking around the internet to find "300 Training".  I found the 300 workout and that was about it.  Then a dude I worked with at smoothie king told me about, "Gym Jones."  It is the name of the gym where the actors trained.  Here is a post off of their website concerning information about the training they did.  THE 300

Some of you guys will make up workouts you have missed today and others will be doing a recovery workout.  Others will do a 10min workout filled with fun and excitement.  Boom shake shake the Room!

Wednesday, February 9, 2011

I only take in 1200 calories!

The following conversation and food journal is real... the names have been changed to protect the innocent (I've always wanted to type that).

Here is what my day looks like:

Breakfast: Cappuccino and a small whole bran muffin

Snack: I'm at the office so I go to the vending machine and always get baked chips or low fat popcorn.  I usually get a diet drink of some sort as well.

Lunch:  I am so busy at work that I usually only have 30min or so to get lunch in!  So I usually skip it or get a little something and drink another diet soda of some sort to make sure I am getting enough liquids in.  But sometimes I get fast food (I know that's bad) or I have a huge sub with cheese and mayo and chips.

Dinner:  This is the only real meal I have time to actually get in.  By the time i get home from work, plus doing all the errands I have, I AM STARVING!  Pizza, spaghetti, grilled cheese sandwich, but I make sure to use low fat cheese and mayo on my sandwich.

So what gives?  I did not include all of the food that this person eats however if you do all the math on the calories that she takes in it adds up to around 1200-1300 calories... She should be dropping tons of weight right?


The little bit of calories that she is taking in are all "Insulin Spiking" foods.  The hormone insulin promotes the storing of all this stuff that she is taking in... she isn't releasing/burning much if any at all.  So very plainly said, this person has become a professional "Fat Trapper" instead of a fat burner.  What has made this person a pro fat trapper?  The life saving  hormone Insulin!  What makes insulin the Big Dawg life changer:  It's ability or rather your body's ability to either store or burn (manage) glucose/sugar.  When we take in sooo much bad food (food that is high in the wrong type of carbohydrate/ bread/ potatoes etc...) insulin has to work overtime to regulate glucose levels.  If it doesn't regulate glucose, glucose remains in the blood stream and boys and girls we don't want glucose in the blood stream in massive amounts.  So how does the body get rid of too much glucose?  It stores it as fat.  The body is super super smart and instead of leaving glucose in the blood stream causing sure death, it converts it to triglyceride (fat) which is very easy to store.  So two types of things can happen over time: 1.  You will continue to get fat if you continue to eat high sugar foods or tons of food that can be turned into sugar (breads, pasta, rice, potatoes).  2.  Your pancreas is the organ that makes insulin to deal with the excess amount of glucose in your blood.  If you keep asking your pancreas to make these massive amounts of insulin... over time it will raise the white flag of surrender and yell, "I QUIT."  Whats the result of this rebellion?  Type 2 Diabetes.

So in short:  to remain healthy, wealthy and wise:  eat more veggies, more meat and you'll be the most awesome-ist person in the world!

Tuesday, February 8, 2011

Strong is the new Skinny.

Christian Bale (Machinist)

Teri Hatcher from Desperate Housewives
May and Walsh (Gold Medalist)
Ryan Reynolds
Laird Hamilton (Big wave surfer)

Monday, February 7, 2011

Lima Charlie

Warm up: Body weight complex

str: Bench press, and some shoulder work

workout: Rowing and KB work.

Tomorrows workout will take approximately an hour.  If you are reading this and decide to skip: 1. you are a scaredy cat.  2. I will make you do some other day this week so might as well do it now!

Tonight was the first night we had Brain Page of Page Chiropractic visit with us.  The dude knows his stuff.  If you ever wanted to see a Chiro but were scared or busy or whatever, now is a perfect time to talk to a guy that knows his stuff and will be more than happy to talk to you.  He will be visiting the gym all week, so please take advantage of it!