21 September 2011
"Fortune favors the bold."
3 mile Obstacle run - run over hills, hurdles, logs, rocks, picnic tables, jump over, on top, around, duck under, climb, crawl, etc...
4 Rounds for time:
5x Bench press 225 lbs.
6x Convict pull-ups*
7x Back squat 155 lbs.
8x K.B. swings 80 lbs.
9x GHD sit-ups
*Utilizing a wide grip pull-up: pull up chin to your left hand, without dropping down slide to your right so your chin is over your right hand then slide back to the left and then descend this is one rep. Alternate directions each rep.
Notes: This session is named after my six-month old son who has just this month learned to army crawl, bear crawl, crawl on all fours, pull himself up to standing, negotiate obstacles and who can bridge and roll like a champ. I love you son keep growing stronger every day.
12 September 2011
Move forward towards a goal...
Move forward in your relationships...
Move forward in completing abandoned projects...
Move forward in challenging yourself to new things...
Move forward with your plans...
Move forward towards conquering your fears...
Move forward always with hope, courage, and determination!
05 September 2011
IRON WILL Challenge
Today’s society is inundated with the notion of more. No matter what you have, whether it’s the latest and greatest, the concept of bigger and better and more of it – is insatiable. Along with this unquenchable yearning for materialistic gain, is coupled the need for immediate gratification. Patience is of old, and the ‘quick fix’ has made its way into every saleable avenue. At the crux of this immense problem, found amongst the majority of men and women, is a lack of sacrifice and plain old hard work. When an individual works hard for their gains and has to make tremendous sacrifices ascertaining them, a natural appreciation and value is added to life.
The Iron Will challenge is de signed to restore the vestige of discipline before all appreciation is lost. The challenge is ten days in which a semblance of fortitude will be planted. True fortitude is forged through continuous sacrifice, hard work, countless effort, and dying to self.
"Fortitude is the moral virtue that ensures firmness in difficulties and constancy in the pursuit of the good. It strengthens the resolve to resist temptations and to overcome obstacles in the moral life. The virtue of fortitude enables one to conquer fear, even fear of death, and to face trials and persecutions. It disposes one even to renounce and sacrifice his life in defense of a just cause."
The tenets of “The Iron Will” are simple:
1. Personal desires are secondary to the service of God and others.
2. The mind and body are hardened only through rigorous training.
3. Resiliency of character is forged through sacrifice.
The IRON WILL Challenge is to commit to 10 days of rigid discipline. It is simple, but not easy. For 10 days, you will:
1. Wake up one hour earlier than usual.
2. Perform a short morning exercise routine (see notes).
3. Read three chapters from the book of Proverbs in the Bible (except for the first day when you will read 4 chapters).
4. Eat a strict diet (see meal plan).
5. Cut off all media – music, television, movies, video games, and Internet (except for work purposes).
6. Consume no alcohol or caffeine.
7. Drink at least one gallon of water per day.
8. Each day write a letter to someone that you love or to someone who has had a positive impact on your life and let him or her know of your appreciation.
9. Listen carefully and attentively, be slow to speak and choose your words prudently.
10. Go to sleep an hour earlier than usual.
Morning Exercise Routines:
Day 1 – 50x Kettle bell swings 70/35 lbs.
Day 2 – 100x Hand release push-ups
Day 3 – 50x Pull-ups
Day 4 – 100x Sit-through
Day 5 – 50x Kettle bell snatches 55/30 lbs.
Day 6 – 100x Hand release push-ups
Day 7 – 3 min. plank
Day 8 – 100x Flutter kicks
Day 9 – 50x Burpees
Day 10 – 100x Air squats
Note – this does not take the place of your normal training schedule.
Source: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Cut out all breads, pastas, cereals, rice, and any other grains. Limit dairies to no milk, little cheese, and organic yogurts.
Portion: Divide your food into proteins, carbohydrates, and fats and ensure an equal portion of each is digested during a given meal.
Good options in order of precedence:
Proteins – Elk, buffalo, wild caught pacific salmon, eggs, grass-fed beef, lamb, free-range chicken, turkey
Carbohydrates – Green vegetables, sweet potatoes, peppers and chilies, berries, in-season fruits.
Fats – Fish oils, avocados, olive oil, walnuts, almonds, nut butters, coconut
While you are in the challenge – do not discuss it with friends or colleagues. In fact, other than those who live with you, no one else should be aware of what you are doing. Do not complain. Do not look for pity.