Surrounding yourself with a great community.

Not exaclty your ordinary gym...

Surrounding yourself with a strong community….

Workout
Heavy Snatches 8x2 reps

Then 185 Bench + Sprints

10-9-8-7-6-5-4-3-2-1 Reps for 185 pound bench press
1-2-3-4-5-6-7-8-9-10 50 yard sprints

So, you do 10 reps, then 1 sprint, 9 reps then 2 sprints, 8 reps then 3 sprints….etc.


They say in life, you become the friends you surround yourself with and the people that you choose to have in your life. This can be a very powerful influence, either positive or negative.

The same can be said about who and where you train....

I can say that over the last 2 years, this is something that I have realized was happening to myself...

The Ymca is no place for me.

This last two months, I have been rejuvenated by an enthusiastic training partner and the community at the local Crossfit.

It truly is an exceptional and encouraging environment that cannot be explained...

It can only witnessed.

I have my fundamental problems with their programming, as I have said before, and say to them – but – you simply cannot deny the impact of people with common goals.

Nobody goes there and simply “goes through the motions”….There is simply too much effort going on around you to sit idly bye and wade your way through a softie workout.

I love the community, but the book above shows you my feelings about "SOME" of the programming at Crossfit - A la 315 pounds..."for time"

Workout for Saturday
10-9-8-7-6-5-4-3-2-1

Power Cleans @135 pounds
Pullups
KB Swings 50lbs


Diet Philosophy.

"I don't undestand, I NEVER eat anything dirty!"

Best quote ever..

"if you put fat people in a cage and feed them what they SAY they eat, you would end obesity"

Anyway....

It’s easy to tell people what to eat, but when they hear “Eat what your grandma told you” they kind of turn a deaf ear. That’s usually not catchy enough. But if I called it “Ultimate Amazing South Shredded P90!!!” they would certainly perk up in a hurry!

I also realize, that most people need an actual plan, as opposed to “free-range” lean eating – so….. for one rarified occasion I will leave a cookie cutter plan on the table here.


Breakfast
3 eggs mixed, scrambled, cooked with olive oil and peppers/onions/mushrooms
1 Cup of mixed berries


Snack
1 apple + 12 almonds

Lunch
Chicken Salad, no croutons, use full fat dressing ( olive oil is best)


Optional Snack
Orange or Apple + nuts


Dinner
Chicken or Beef or Fish
3 cups cooked spinach + onions+ mushrooms ( or ANY other mix)

SNACK
Protein Pudding

"SRX PROPUD"Ingredients:3/4 cup of fat free yogurt1 scoop of Butterscotch Maple Fudge AllWhey, from ALLMAX1 tsp of fat free/sugar jello pudding chocolate mix.8 Walnut halves/pecan or AlmondsPut in one bowl, stir, and until fluffy...Put in the freezer for 10 minutes...

Plenty of protein, fruit and vegetables..... kinda....like....grandma.....used....to....say.... :)

Workout

JACKET OF PAIN

500 Meter row
100 push press @ 75 lbs
500 Meter row
75 push press @ 75 lbs
500 Meter row
50 push press @ 75 lbs
500 Meter row
25 pushpress @ 75

21:39

Favorite Quote:

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength.

Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard.

The Iron will always kick you the real deal.

The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black.

I have found the Iron to be my greatest friend. It never freaks out on me, never runs.

Friends may come and go.......

But two hundred pounds is always two hundred pounds. –

Henry Rollins.