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!
Sunday, February 27, 2011
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.
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.
-NOT US!
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!
-NOT US!
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%
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!
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
Tuesday
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.
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
howdy!
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!
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 www.rosstraining.com
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.
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.
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