Sunday, April 24, 2011


10x10 bench press, pull up


3x10 ring row, shoulder press

workout: ????

Wednesday, April 20, 2011


warm up: body weight movements

str: back squat and lunge combo

workout: 10-1 ladder of

kbs, burpee, k2e

For what it's worth: it's never too late or, in my case, too early to be whoever you want to be. There's no time limit, stop whenever you want. You can change or stay the same, there are no rules to this thing. We can make the best or the worst of it. I hope you make the best of it. And I hope you see things that startle you. I hope you feel things you never felt before. I hope you meet people with a different point of view. I hope you live a life you're proud of. If you find that you're not, I hope you have the strength to start all over again.

Tuesday, April 19, 2011

Tuesday madness

We served up some cardio today!!


run 800m
30 situp
25 double unders
row 250
run 600m
30 situp
row 250
25 double unders
run 400m
30 situp
25 double unders
row 250m
25min cap

"I'm so optimistic I'd go after Moby Dick in a row boat and take the tartar sauce with me."
-Zig Ziglar

The rise

here is what went on monday:

20min of- 5 rounds of 5pull up, 10 push up, 15 squats, then move onto 10 clean and jerks, then run 200m.  How many rounds of this can you get in 20min???

Here is a video that gave me chills... you can apply this to any area of your life.  We all fall.  We all can rise.

Wednesday, April 13, 2011


Rock and SWAY! or Row and Swing.

Team up with a partner and take turns rowing or swinging the bell for 1min a piece!  Do this for a total of 14 rounds.  3500m and 450 swings for a team makes for a busy workout!

So how do you like the new look of the gym?

Monday, April 11, 2011


Warm up: Body weight skills and drills

str: push, squat and pull

workout: 4 rounds of run, clean and press, k2e, burpees

Failure:  It happens right?  But what if we don't prepare for failure? What happens when it shows up?

Occasionally, I'll see folks post on their news letters, blogs, articles, public out cry for attention: here is what the Internet dictionary defines "said word" as.  Usually many many lines later, and you are only reading this garbage at this point because it is sort of like seeing a car accident (yes its a tragedy, but you can't look away because you want to see what bad thing happens next), the author bends this literal black and white definition of said word into whatever twisted, gray galaxy they want to take it.  Totally wrong in my opinion, especially when it is done poorly.

So what is failure? I guess I need to define failure, or let "the Internet" do it.  Or maybe, I'll tell you what it is, tell you how to deal with it and then give you a ten step process on how to handle your life once it leaves you!  Because I have the power to do that right?

Lets be honest with one another... we all know when we fail.  You don't need some Internet blogger, news paper writer, or columnist to lay a black and white definition on you.  Because we all know its more colorful than that...  We usually point the finger at someone else.  We try to cast blame so far away from ourselves because we are not prepared to deal with it.  Its a horrible feeling.  It sucks to let someone down.  It stinks letting yourself down.

So.  Just crawl up in a cave and die?  No.  When we play this game called life, you have got to understand that just by signing up to play, you have signed up to fail. - now that's being prepared.

Now, to me, failure does not include being unlucky enough to be born into a life where random external events always keep you from succeeding.  That's just life, not the definition of failure. -Life give you lemons right?

Just know that when you try something new you must be honest with yourself that the probability of you making small failures along the way are HIGH.  Remember it is about the ENTIRE journey... not just the pit stops.  When you fail, call it like you see it.  Don't point the finger some where else.  Deal with it right there.  Make a mental note-a physical note to outline how you failed and never make the same mistake twice. - that's what you do when it shows up.

Concentrate your energy on what you can do that will actually make a change instead of wallowing around in all the attractive emotional mud that is lying around.  Soldier on... don't make a status update about it.

This last part is from October 16th 2009 of this blog:

...will you fight or just lay down. Burn the oars, nuke the boat and strand yourself on the island. Only your best effort matters.

Tuesday, April 5, 2011

Get Big and be somebody!

How big do you want to be when you grow up?  Here is a workout from Gym Jones that will help you along your way:

Location:   Gym Jones
Workout Type:   Strength Endurance, Power, Power Endurance
Description:   Workout:
"Get Big and Be Somebody":
100x Pull-up +
100x Bench Press @ 225# +
100x Back Squat @ 225# +
100x Deadlift @ 225# +
100x Hand Stand Push-up

Its amazing the amount of clarity you'll gain when you hop out from behind your computer desk and challenge yourself.  Oh and exercise improves brain function!  So get out from behind your ipod, ipad, macbook, iMac, iLife and get moving!

To start the week we did a nasty little work out:

STR: Kettle Bell front squat and reverse lunge combo

21-15-9 of wall ball, pull up, thruster, kbs and box jump

Today we'll visit a rowing/riding interval.

I'd like to recognize Wes Crider for improving BIG TIME on the above listed 21-15-9 workout.  Last time he did it (Jan 22nd) it took him 27min.  This go round... 16 and some change.  Great job dude!