Monday, May 30, 2011

Work out for Tuesday!

Part One: Teams of 2

Amrap 12min of:
Power Cleans x 3 reps
Push-Ups x 6 reps
24″/18″ Box Jumps x 9 reps

Rest EXACTLY five minutes, and then:

Part Two: Teams of 2
In teams of two, complete as many rounds as possible in 12 minutes of:
Pull-Ups x 5 reps
Burpees x 10 reps

Back in the saddle!

I hope everyone had a great weekend!

-now.  Back to bid'ness

70's Big After Math
I know for a fact that I did not do to well on my nutritional obligations this weekend.  However, I am ready to get back after it tomorrow.  Here is something I thought about this weekend...

"Do not go where the path may lead, instead go where there is no path and leave a trail." -Emerson

I came across this quote in high school and boy did it have a different meaning then.  I won't dive into my thought process back then, but I'll tell you what it means to me now.


If you have been waiting to start a new venture, stop waiting.  If you've always wanted to do a pull up, do extra work after the workout.  If you've always wanted to have a six pack, diet hard!  I think its time to start listening to that little voice inside your head that says, "Take Action."  Taking action is something new these days.  Most people lay back and go along with what other people or society tells them to do.  How flippin' boring is that?  If you begin anew today I promise you, you will inspire someone else to do that same thing.  Lets kill stagnation and turn over a new leaf.  What is your goal for this month?  Write it down and go after it!  See you tomorrow!

Thursday, May 26, 2011

For Friday

Reminder:  The gym will close at 11am tomorrow.  We will re-open on Tuesday at 6am.

Hope all of you guys have a great memorial day weekend!

Here is the workout for Friday:

20 Calorie row
30 Burpees
30 DB clean and press (45lb / 25lb)
30 Toes-to-bar
100 foot over head walking lunge
200m sprint

Wednesday, May 25, 2011

as requested

The Workout for tomorrow:

First: 1-100 ladder of kbs and burpees (a special kind!)
so 1 burpee, 1 swing, 2 and 2, 3 and 3 and so forth.... as many as you can get in 6min

rest 2 min

Second:  6min Amrap of

10 broad jump, 10 dumbbell squat cleans

Third: 8 min

2min bike, 2 min jump rope.

Boot Camp

Summer is here! Versus Strength and Conditioning is adjusting our Boot Camp hours to fit the needs of teachers and others that get to take advantage of a much deserved summer break! Call 601.543.8883 for more details about how to get started!
Boot Camp is an 8 week program that is based around basic body weight style training, kettle bell work, running, rowing, push ups, pull ups, sit ups, etc... If you want to get stronger, be leaner, and lose the last 5-10lbs that has been plaguing you for forever, give us a try.

We have a HUGE variety of folks that sign up for Boot Camp so don't be intimidated and say, "I can't do that" or "I need to get in shape before I try that stuff." We have clients that have never worked out before and we also have clients that were college athletes. We can scale the workouts down or up depending on your fitness level. So don't be scared and use another excuse! Quit standing in your own way, get off your couch and give it a shot. What do you stand to lose? To date we have had clients lose 10, 20 and even 28lbs in only 8 weeks. We provided you with nutrition information and take home workouts. Its an 8 week commitment that can jump start your weight loss, give you confidence, and benefit your health! Sign up today!

Monday, May 23, 2011

Skinny Fat



Click the links above to read great articles about weight loss, nutrition, fitness, etc...

The workout today was: Fight Gone Bad  (pretty nasty workout)

Workout for Tuesday:  100 pull up, 100 kbs, 100 anchored sit up, run 1000m

THE GYM WILL BE CLOSED FRIDAY @11am until Tuesday June the 1st.

Wednesday, May 18, 2011

What's for dinner?

Tuesday, May 17, 2011

How to become Spectacular.

Here is my go to guide on becoming Spectacular.

1. Probably the most important step to truly becoming spectacular would be education.  Don't be afraid to educate yourself about everything!  Nutrition, Health and Wellness, Fitness, Life, Spirituality, Painting, Spanish, Molecular Biology, etc.  Having knowledge is freaking spectacular.  Buuuut, the scary thing about having knowledge is, its dangerous.  Once you have it you can't make the excuse of, "well I don't know what to do or how to do it".  So, if you aren't ready to really make some changes in your life, stay in the dark.  I totally advise against this because you will not become spectacular living in darkness.  Darkness is dumb.

2.  Secondly, determination is pretty spectacular.  Once you have knowledge, be determined to use it.  If you have a game plan, and then stick to it... its pretty hard to fail.  Well unless you have a crappy game plan like this one:  I wanted to buy a banana plantation in south america.  I needed a way to ship the bananas to the states.  So I priced huge tankers on the internet.  Ok, so have a laugh, we all know i can't afford a tanker, but even before the purchase of the tanker there was something in my way.  There are basically banana drug lords in south america.  So i would have needed AK-47's way before the tanker.  Trying to be determined before I had knowledge about the situation... not the smartest approach.

3.  Lastly, EGO.  Everyone has an Ego.  One of our sayings at the gym is, "Check your ego at the door."  The reason why we say that to some folks is simply because their ego might get in the way of their success in the gym.  Now, for other folks, we try to coax the little lion out of the proverbial cage because it will only make them happier and healthier.  A spectacular ego is one that is unafraid to do anything, unafraid to try your best and still finish last, unafraid to finish first, unafraid of what other people think.

This is only a little bit of my list... I think you should make your own, because being spectacular is... well... spectacular.

Sunday, May 15, 2011

20lbs and spectacularness

Ok, concluding our last blog about weight loss and being spectacular...

Last time we covered what Robb Wolf said about fat loss.  Basically: Eat meat and veggies and limit your fruit intake.  According to Robb, if you do this for 30 days you will see fat loss.  I concur!

This past winter Michael and I went on a "Bro-mantic" weight lifting adventure.  It was fun.  i added 55lbs to my deadlift, 45lbs to my bench press and 50lbs to my back squat in a few months.  What we did was was working, so we stuck with it.  To handle this type of strength program... I needed to increase overall body mass.  Simply put, to get stronger I upped my calories.  Well, I upped everything.  An example of one meal I had during this strength adventure was this guy:  One Large Papa Johns Pizza and half gallon of organic milk.  This is only one example of some truly epic food battles I had during this strength program.  You might think this is crazy, unhealthy, dumb, etc... and you'd be right.  It's probably not the most healthy way to eat but  I'd been dieting for a while trying to lose body fat for a triathlon and I was tired of eating like a rabbit.  Plus, i've read all over the place from people way smarter than I am that to gain weight and strength in rapid amounts you MUST increase your caloric intake.  I might have went over board... but hey, can't hate a guy for trying.  If you are interested in weight gain make sure you google: milk and squats, GOMAD diet, 70's big, these will steer you in the right direction.

Now, you can only imagine what happened to my body composition and weight numbers after this diet and strength program.  The morning of the triathlon I weighed 182lbs.  The morning I decided to stop the "BIG" program I weighed 203lbs.  I gained 21lbs and added strength buuuuuuttt  frankly I was a little chubby.  This new found chubbiness sorta made my skin crawl and I wanted to get it off and lose a few lbs before summer started got here.  I mean lets get real, no one wants to see a hungry manatee walking around poolside... its down right scary.  So, what'd I do?  I did exactly what Mr. Robb Wolf said to do.  I started eating eggs and bacon in the morning, a mid morning snack that was mostly some type of protein, a lunch from Caliente Grill most of the time, or a meat and veggie combo, another snack, usually a protein bar, and dinner consisting of steak, chicken, pork, fish, veggies, water.  Cutting to the chase: So far I have lost 13lbs and to be quite honest it has been very hard!  I haven't been as motivated as I would like, I find that I have cravings that I succumb to ALL THE TIME, and really, I've been lazy and making excuses.  Since January I have averaged less than 1lb of weight loss per week, not to great.  So I'll have to get back to you on losing 20lbs but I can promise you I 'll get there.  Oh and by no means is this a failure.  I've lost 13lbs and I'm happy about it! 

-What about workouts?  I follow exactly the type of workouts I prescribe at the gym.  They are short and intense.  I also add at least one interval style cardio session a week, like riding my bike for an hour every Sunday and sometimes on Saturdays.  I listen to my body and if it wants to go, I go.  If I feel horrible I rest and think about eating pizza and drinking a half gallon of milk...  Spectacular will be saved for next time...

Tuesday, May 10, 2011

losing 20 lbs and becoming spectacular

Where to start?  I can not tell you how many times I hear clients, random people, friends, family etc... "I need to lose weight."  90% of the time I hear this statement made during a meal... a meal compromised of "healthy" food: chips and salsa, a bowl of ranch with a few pieces of lettuce in it, fries, 3rd piece of birthday cake... you get the picture.

1st thing I would recommend doing is admit that you need to make a change.   I know we aren't in AA, but you must be honest with yourself.  You will not make any progress, none whatsoever, if you do not admit that you need change!  I have a friend of mine that always ask me, "What are you doing now?"  Do yourself a favor and make a habit of asking yourself that very same question.  If what you are doing right now, exercise program, nutritional strategy, mental prep is working for you... STICK WITH IT.  However, if what you are doing is not working, you must make a change.

Change:  Its a hard thing to stomach.  We love routine.  We love consistency.  Our routine give us confidence!  Why?  Because we become master and commander of our routine.  What if our routine is killing us?  Here is an example brought to my attention the other day:  I invested 1000$ in a mutual fund.  The mutual fund went up 30%.  I stuck with the mutual fund because it was making money.  WINNING!  Oh and no I am not sharing the name of the fund... :)  Other end of the spectrum:  I invested 300$ in a stock.  The stock went down over 100% and i'm now as mad as Shaquille O'neal crammed in a Mini Cooper.  Who wants to be Shaq in Mini Cooper.  I know I don't.  Advice:  Invest in what works!  Stick with a routine that helps you, not one that shoves your head through a convertible top and shoves your knees into your chest.

So what works?  Well.  Aren't we pretty sure that loaded baked potatoes, pizza, beer, ranch, Canes, Olive garden and other cheat spots aren't working?  If we are not in agreement here, stop reading this post.  This block quote is from Robb Wolf.  He is "spectacular".  Check out him out HERE.
  • Lean proteins that support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals.
  • Fruits and vegetables rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.
  • Healthy fats from nuts, seeds, avocadoes, olive oil, fish oil and grass-fed meat. Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline.
Effective, lifelong fat loss is easy with Paleo foods. We recommend the majority of your meals look something like this:
  • 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.
  • Then add several servings of multicolored vegetables, either raw, steamed or lightly cooked.
  • Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts such as almonds, pecans, macadamias or walnuts.
Make sure to have 3-4 meals like this each day. Give it 30 days and then let us know how quickly and easily it is to lose unwanted body fat, all without hunger and cravings. Until you reach your desired level of leanness we recommend you keep your fruit intake to 1-2 servings per day and make these choices mainly from berries and melons. Keep in mind, you will be eating plenty of nutritious fresh vegetables, we just want you to see the fastest, most effective results you can. This is why we limit your fruit in the beginning to help you change your metabolic engines to a mode of “fat burning”.

The next blog post will contain a conclusion on 20lbs of weight loss and also show you how to be spectacular!

Thursday, May 5, 2011

This one is simple....

Workout:  Run 1 mile, then do 100 wall balls.


Tuesday, May 3, 2011


warm up with awesomeness

str with tabataness

workout: power snatch and burpee Amrap 15min

if you havent been on a regular schedule at the gymnasium... get on the pain train!!!!

Sunday, May 1, 2011

Early for Monday!

warm up with box weight movements and a short run

str: Press, Pull, Squat all circuit style (Strength will change from class to class)

workout: 3 rounds of:
1 minute max calorie Rowing
1 minute max rep Jump Squats
1 minute max rep KBS (53, 35)

Get ready for a great week!  Reminder:  We have a boot camp starting May the 3rd!  Please reach out to a friend and get them to sign up!  Ask Michael or Steve for more details!

One of my favorites...

This is roughly 468lbs.  Pyrros Dimas weighs in @ roughly 185lbs.  AWESOME!