Tuesday, January 31, 2012

God's Gift to the World = ME

Track Sprints for SPEED
6 x 100 meter all out sprints
Boxing for 1 hour (one on one with trainer) and 20 minutes of muay thai banana bag kicks

Philosophical Rant
Positive self talk is a great trick to achieve happiness in your life. Positive anything is a great way to achieve this. But if you don't believe yourself then how are you going to believe other people when they say it to you? You must LOVE yourself. You should think very highly of yourself, in your abilities, in your accomplishments, and in your future. And just thinking that you look HOTT is not enough. These people are often the ones that fake the love of themselves and really actually HATE themselves. So every morning make it a point to start your day by looking in the mirror and thinking or saying some nice things. If you believe that you are a gift then other people will, if you don't then others will not either. Its up to you....

Quote of the Day
"But what is happiness except the simple harmony between a man and the life he leads? "
Albert Camus

The Tribes we lead - Seth Godin on TED

Misfortune Teller - The Atlantic

Support Steve's Club! Non-Profit Program of Fitness for disadvantaged teens in Camden

BUY PALEO-KITS to support the program - HERE

Monday, January 30, 2012


Front Squat for 5x5 with 175 lbs
Dumbbell One-Arm Side Press for 5x5 with 75 lbs
Neck Machine for 3x20 with 30 lbs
Muay Thai training for 1 hour focusing on counter kicks and clinch defense
Practice (with Temple's Club Team)
Legless Rope Climb for 3 sets of 30 feet (all arms)
Ring Muscle Up Practice
Gymnastics Websites
CrossFit Gymnastics
Gymnastics WOD

Quote of the day
"Do you know the difference between education and experience? Education is when you read the fine print; experience is what you get when you don't."
Pete Seeger
Song of the day
I got nothin' - Darius Rucker
Healthy Snacking
Paleo Snacking

Why black market entrepreneurs matter to the world economy - WIRED
Best ways to praise your employees - Entrepreneur Magazine

Sunday, January 29, 2012

How to never die

IMMORTALITY: not subject to death or never to be forgotten, everlasting.

1 hour of boxing training on focus mitts working combo punches

Quote of the Day

"Strong people are harder to kill than weak people, and more useful in general." -Mark Rippetoe

Philosophical Rant

Think about that for a second. I have heard numerous times from reports of fit individuals who were able to survive injuries that would have killed a sedentary/normal person (car crash, fled a burning building, ect). The more fit/strong you are then the more you can do with your life and the funner life you can actually have in addition to your ability to survive extreme situations. A major goal of mine is to live as long as healthfully as I can. But I want to do EPIC SH*T that is also risky. If I fall on my back when skydiving, I want my strong back muscles to defend my spine. When I hike up a steep mountain peak and slip off of a narrow edge, I want to be able to have the grip strength to grab onto something so that I don't fall to my death. If I have to run from a pack of raptors then I want the speed and endurance to do so... Achieving extreme fitness standards will give me a HUGE buffer of HEALTH to keep me from getting sick and to prevent me from getting hurt or worse, DEATH. So immortality is what I desire and I will find it or die. (IRONY)

Song of the Day
Somebody that I used to know - Gotye

How to become a model photographer in Brazil - The 4-hour blog

Training Goals - Practical Paleo Blog

Saturday, January 28, 2012

Run n gun

3 mile run on kelly drive (as fast as possible without inducing puking)
Quote of the Day
"Live today like you were supposed to get hit by a bus yesterday." ~Ben Chera
Song of the Day
The Cranberries - Tomorrow

Is there a real you?
- TED Julian Baggini

Best Adventure Destinations 2012
- National Geographic

Friday, January 27, 2012

Leaner, Stronger, Faster

Back Squat for 6x2 at 225 lbs
Shoulder Press for 2x2 (155 lbs) and 2x1 (155 lbs)
Quote of the Day
"Any man worth his salt will stick up for what he believes right, but it takes a slightly better man to acknowledge instantly and without reservation that he is in error. "
Andrew Jackson
Song of the Day
Of Monsters and Men - "Lakehouse"

Philadelphia named most dangerous metropolitan area - CBS Philly

Turning to Kettlebells to ease back pain - The New York Times

Thursday, January 26, 2012

Pain! thats okay, I like it that way

Handstand Push-Ups for 4x3
500 meter Time Trial in 1 minute and 29 seconds
then 4 x 30 sec rowing sprints with 90 second recovery
LinkKettlebell Conditioning
100 kettlebell (50 lbs) snatches As Fast As Possible
completed in 4:58 min (snatch tests?)
Quote of the Day
"Good character is not formed in a week or a month. It is created little by little, day by day. Protracted and patient effort is needed to develop good character."

The Power of Authentic Smiles
- Psychology Today

27 Rules of Conquering the Gym - the Wall Street Journal

Wednesday, January 25, 2012

24 hour fast successful!

Metabolic Conditioning
21-15-9 reps (complete both exercises at the rep range until moving to the next rep range)
Deadlift (225 lbs)
Inverted Handstand Push-Ups
Completed in 6:10 minutes

I did not think before today (9 AM after workout I was done) that I could go 24 hours without eating a single thing. It was actually easier than I thought. I was and still am a little skeptical about Intermittent Fasting. Is it healthy!? Many people seem to think so. Others, like any idea that isn't common thinking (similar to the earth being flat, ect) discount it immediatly. Everyone should be skeptical about unknown things, but they should also go out and research and even test it on themselves before completely refuting it. I am no longer afraid to skip a meal b/c apparently the metabolic effect of eating often has been dis-proven in recent research. I will just continue to eat natural (paleo) foods in correct portions and implement IF (Intermittent Fasting) whenever I feel like it.

Quote of the Day
"Make the best use of what is in your power, and take the rest as it happens."

Community, technology, environment, and economy: The 4 drivers of collaborative consumption

Business needs more Judo, less Karate - Harvard Business Review (Marketing)

Tuesday, January 24, 2012


The image to the left is of a female sprinter who focuses all of her training on power and speed whereas the marathon runner trains solely on long distance running with no strength, speed, or power work. What is more appealing? To me as a heterosexual male, the one on the left. And I am sure that any woman would rather look like the girl on the left.

Lifting weights scares the hell out of most women. They think that they are going to bulk up and look like a bodybuilding FREAK! This is not the case unless the woman is taking some serious SUPPLEMENTS. Girls that lift weights (body-weight or external), sprint, and play sports while eating a good diet usually look pretty damn good. And I would say better than the girls who spend 1 hour plus on the elliptical as their sole work out. Most women could afford to put a little muscle on. Both men and WOMEN should focus on the compound functional movements that will illicit the best gains. Want a nicer butt and thighs, work the barbell squat (heavy sometimes). Yearn for a slimmer waist, do hanging leg raises and sprints (stop doing endless crunches) along with a natural and portion controlled diet. Desire a sexy back, pull-ups and deadlifts along with some rowing on a Concept 2 Rower. KISS (KEEP IT SIMPLE STUPID)


FEMALE CrossFit Competitor and gymnast - Camille Leblanc-Bazinet

Intermittent Fasting

Incline Treadmill Sprints for 20 minutes
30 second sprints followed by 90 sec recovery walk
(max incline was 10% and max speed was 10 MPH)
1 hour of focus mitts working on unorthodox offensive and defensive moves
LinkIntermittent Fasting
Today into tomorrow (at 9 AM) I am fasting for 24 hours straight! Before I thought that it was taboo but from what I have been reading it makes perfect sense to me. I had feared that my muscles would wither away or that I would die of hunger but now I do not believe that to be true. I intend to implement IF a few times a week and perhaps a 24 hour fast once a week. It will also save me money for other things... Our ancestors had to fast all the time even though it was not their choice. It can also provide a mental edge so that I will know in the future to only eat when I am hungry. Eat to live, don't live to eat. Research says that fasting can improve lifespan, prevent diseases, and get you lean. It needs to be done sparingly to not cause anorexia, obviously. With great power comes great responsibility.

Quote of the Day
"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy."
Norman Vincent Peale

Monkeys escape Brazilian zoo using rocks!

CrossFit West Chester on PHL17

Crossing the Amazon

BELOW VIDEO: "Last One Standing" reality series on athletes from western countries competing in cultural sports in remote locations

Monday, January 23, 2012

American Psycho

American Psycho
1 hour
Link5 rounds (not for time)
Pin Back Squat (pins at parallel depth) at 145 lbs for 5 reps
hanging toes to bar for 10 reps
one arm dumbbell shoulder press at 65 lbs for 5 reps

Getting Lean - Intermittent Fasting
I am obviously focused on my fitness results more so than my aesthetics (looks) because I believe that improving my abilities (10 general skills) will also lead to me looking better. But I am doing research on Intermittent Fasting Protocols. (Click the links!) Here is how to do it... I am still maintaining a mostly Paleo diet with the very rare slip up. Check out this video from famous Paleo author, Robb Wolf, HERE. With IF, a steady Paleo diet, and my intense training I should be able to look like the American Psycho himself.

Quote of the Day

"You can lead a boy to college, but you cannot make him think."
- Elbert Hubbard

10 Kick Ass Presentation Techniques

Why are men so angry?

Sunday, January 22, 2012



I needed the recovery from this week so took the entire day off.

New Zealand Ground Lamb
chopped onion and mushrooms
minced garlic
several different seasonings and some natural buffalo sauce
(this was fricken amazing!)

Quote of the Day
"I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed."
Michael Jordan

STOP being afraid of making yourself vulnerable and falling straight on your face. Do not settle for mediocrity.

How to become an effective CEO - Emotional Officer - the 4 hour blog

The Modern Gypsies - Compassionate Adventurers

My goal is to basically become BATMAN. Gymnastics, running, weights, martial arts (kickboxing, boxing, krav maga, tactical urban defense), free-running/parkour, base-jumping, para-gliding, skydiving, stunt driving, and more training will enable me to do that.

Saturday, January 21, 2012


CrossFit 215
A1. Rope Pull-Ups for 4x4
A2. Parallette L-Sit for 10-20 seconds 4 sets
A3. Handstand Hold trying to work without wall support for 15-30 sec for 4 sets
10 min AMRAP (As Many Rounds As Possible)
5 man-makers (2x35 lbs kettlbells)
10 pull-ups
25 double unders
Completed 3 rounds and 5 man-makers (hand bleeding break)

3 hours of Compliance - Direction - Take Down (CDT) Training

Quote of the Day
"A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing."
George Bernard Shaw

I am trying to go to Brazil to mentor kids while teaching them how to surf
International Volunteering Program - HERE

Friday, January 20, 2012

The Gauntlet

Handstand Hold for 3 sets of 70 seconds
10 minutes (As Many Rounds As Possible)
Sumo Deadlift High-Pull (50 lbs kettlebell) [10 reps]
Hand Release Push-Ups [10 reps]
Russian Kettlebell Swings [10 reps]
Double Crunch [10 reps]
Completed 7 rounds
Muay Thai Kickboxing Training for 1 hour
"The Gauntlet" - on a suitcase pad
100 straight punches
50 leg kicks right (alternating 10 power for 10 speed)
100 straight punches
50 leg kicks left
100 straight punches
50 body kicks right
100 straight punches
50 body kicks left
100 straight punches
then worked on the thai clinch (hard on the neck)

Get PRIMAL!!! - Primal Blueprint (Mark's Daily Apple)

Train your brain to focus
- Harvard Business Review

Quote of the Day
"I am the only person in the world I should like to know thoroughly."
Oscar Wilde

Thursday, January 19, 2012


Back Box Squat (below parallel) for 5x3 at 185 lbs
T-Bar Row (back parallel) for 5x3 at 200 lbs
Steve Cotter Circuit- 1x50 lbs kettlebell
one arm swing (10 reps per side)
one arm clean (10 reps per side)
one arm snatch (10 reps per side)
one arm side bend (10 reps per side)
one arm squat (10 reps per side)
one legged deadlift (10 reps per side)
one arm overhead squat (10 reps per side)
one arm military press (10 reps per side)
one arm clean and press (10 reps per side)
one arm turkish sit-up (5 reps per side)
one arm row (10 reps per side)
**after each exercise, swing kettlebell around body (around the body pass for 10x per direction)

51 things to do before you die! - OUTSIDE MAG BUCKET LIST

Philadelphia School of Circus Arts

Quote of the Day
“Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”
~Mark Twain
Blogger's thoughts: this is true Sam, when I am about to die, I want minimal regrets. I would rather be completely broke and content with my life than a millionaire with few exciting experiences.

Wednesday, January 18, 2012



Block Sprints throughout Philadelphia (sprint a block, jog a block, walk a block, repeat)

Muay Thai Kickboxing for 1 hour

Quote of the Day

“Keep away from those who try to belittle your ambitions. Small people always do that, but the really great make you believe that you too can become great.”

~Samuel Clemens aka Mark Twain

Defend our freedom to share - Why SOPA is a bad idea

Bounty Hunting - 15 K Reward to find Kevin Kless's killers

Tuesday, January 17, 2012

Rowing Push-Ups - BYOB III

5 rounds (AFAP) As Fast As Possible
250 meter row
20 strict push-ups
Completed in 11 minutes

In this new series, get an inside peak into Tony Blauer's Be Your Own Bodyguard seminar hosted by San Francisco CrossFit. Tony Blauer, founder of Blauer Tactical Systems, has been providing these seminars to CrossFitters to teach the basics of self-defense and how you can implement them through CrossFit.

In Part 3, Blauer talks about "in-action," which is very different from "inaction."

The bad guy, he says, is always "waiting, waiting" until he can strike.

"The way you beat action is through in-action," he says. "In-action is the art and science of going, 'I see that.' It's having tactical awareness—not just the scenario, but the pre-contact view."

In-action beats action, Blauer says.

"If you got a bad feeling about something, immediately address it as quick as you can," he explains. "You think you're being followed, stop, turn around and look."

Most bad guys don't want to get caught or hurt, Blauer says.

"If you're going to shine the spotlight on them early, there's a statistical chance that they're just going to bolt if it's opportunistic."

Follow the three Ds, he says: detect, diffuse, defend.

"Real self-defense is, really 66 percent of it, is about having your awareness and your shit together here," Blauer says, pointing to his head.

Monday, January 16, 2012

Be Your Own Bodyguard

Last Saturday, January 14th 2012, 23 year old Fox School of Business (Temple University) Alumni, Kevin Kless, was brutally beaten to death by three middle eastern men because of a misunderstanding. The world is not full of unicorns and rainbows people, unfortunately. I don't know if the victim had some martial arts training or not but perhaps if he did then he may have been able to fend them off in time for help. It is important for everyone to have some sort of training so that in the event that they have to fight for their lives then they will know that they can. Even if you don't have training, you need the confidence to know that you will do whatever it takes to DEFEND YOUR LIFE.

I recommend that you always be aware of your surroundings. And I highly encourage some martial arts training (TACTICAL URBAN DEFENSE in February at Daddis Fight Camps). I am not going to touch on a LICENSE TO CARRY A FIREARM but it may be a good idea considering how dangerous the city of Philadelphia is (KILLADELPHIA).

This could have been your brother, your son, your nephew, your friend, or even YOU... When I Linklook at this picture of Kevin, I see myself. If I come across the murderers, I will make it a slow and painful beating before I turn them into the cops to get a** raped in prison.

Read the article here - Olde City Beating
Support the efforts to find Justice for Kevin - HERE

Inspirational Athlete - William Schlucter

(105.8 lbs)

My good friend Will Schlucter is a trainer at SOVIET FORCE GYM in Chicago Illinois. Will has come a long way in the past couple years. He regularly runs in races from 5k to half marathon and beyond. He is an avid enthusiast of functional fitness and he is always testing himself to new limits. Will has had CYSTIC FIBROSIS for his entire life. CF is a disease that severely affects the lungs, pancreas, liver, and intestines. This makes him feel as if he is breathing through a straw. Will has been able to persevere in spite of his disease to reach an amazing fitness level. He is passionate about helping others improve their lives too. If he can do it then WHAT'S YOUR EXCUSE?
Will's Website - LIKE IT

Workout of the Day (WOD)
Back Squat worked up to a heavy single (225 lbs)
Weighted Chin-Ups 3x5 (25 lbs added to body-weight)
Metabolic Conditioning
4 rounds
10 Thrusters (front squat to press) with 95 lbs
10 knees to elbows (hanging from pull-up bar)
then 250 meter row (C2)

Quote of the Day
"Unless there are slaves to do the ugly, horrible, uninteresting work, culture and contemplation become almost impossible. Human slavery is wrong, insecure, and demoralizing. On mechanical slavery, on the slavery of the machine, the future of the world depends." – Oscar Wilde

Harder for Americans to rise from lower rungs - NY Times

Watch this! - Lifestyle

Saturday, January 14, 2012

Oly Lifting and Met-Con

Olympic Weightlifting

Worked up to MAX snatch clean – 145 lbs

Metabolic Conditioning

12 min AMRAP (As Many Rounds As Possible)

3 Power Cleans (155 lbs)

6 American Kettlebell Swings (70 lbs)

9 Double Unders (jump rope – double skips)

Completed 8 rounds and 1 clean

Quote of the Day
"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self."
- Aristotle

Never trust anyone who hasn't been punched in the face

"Why are we happy?" - Dan Gilbert TED

Summer Olympics 2012 Preview

Friday, January 13, 2012

Track Sprints - CF L1 Trainer!

Track Sprints
8 x 200 meter all out sprints (walked 100 meters for recovery)
2 x 100 meter sprints (walked 100 meters for recovery)
Philosophical Rant - Alpha
"The alpha animals are given preference to be the first to eat and the first to mate; among some species they are the only animals in the pack allowed to mate. The status of the alpha is often achieved by means of superior physical prowess, though it can also be determined by social efforts and building alliances. The individual in the alpha position usually changes when another challenges it to a fight, in some species to the death, and wins."
I am the the fricken KING OF THE JUNGLE! I am the most dangerous PREDATOR that has ever graced the earth. And so are you! You have survived through thousands of generations. All of your ancestors were able to SURVIVE and REPLICATE before old age or getting eaten by a SABER TOOTH TIGER. Keys to survival and replication were often because they displayed certain traits that made them superior. A mixture of fitness and smarts allowed them to live until they had children. Everyone should make it a point to act more ALPHA. Be more confident by how you speak and how you move. Implement a more confident BODY LANGUAGE and the rest will come. If you think you deserve a good life then take it! If you don't then you don't. That goes back to MINDSET. Live like an alpha male/female in everything that you do. Be a LEADER. Make DECISIONS.

Thursday, January 12, 2012

Heavy Bag and Handstands

Handstand Hold for 3 sets of 1 min (using wall for balance)
Heavy Bag
6 rounds
2 minutes on and 1 minute off
worked on combo punches and thai clinch using knees to the body
Philosophical Rant - Excuses/Habits
There is saying that goes something like this, "excuses are like a**holes, we all have them, and they all STINK!!!" The thing is you can fool anybody but you can't fool yourself. Or maybe it should be the other way around. You can fool yourself but you can't fool anyone... "I don't have time," is the go to response. BULLSH*T! Wake up an extra 20 minutes, go to bed 20 minutes early, put down the remote, get off of that social networking site, stop reading stupid fitness blogs. :) You need to find time for yourself and your body or you will have to find time for illness. You can buy a new IPHONE if you drop it, you can buy a new PRIUS if you crash it, but you cannot buy a new BODY no matter what.
Everybody has something that they are doing that is setting them back. They have some debilitating habit that is making them a worse human being, not a bad person necessarily but a less effective person. Every single day you should do something positive that you don't normally do, and keep doing it until it becomes a habit. It will be inconvenient but it will improve your life. That's not a THREAT, that's a promise!
You heard it here first kids!

Wednesday, January 11, 2012


Alternated Sets
A1. Back Squat to low swiss ball at 205 lbs for 4x3 (sets x repetitions)
A2. Pull-Ups (parallel, chin-ups) for 4x10
B1. Shoulder Press at 135 lbs for 4x5
B2. Hanging Knees to Elbows (straps) for 4x25
Philosophical Rant - Temporary
There is a lot of songs out there about "living everyday like it's your last." I really take that to heart and appreciate where I am at in my life. Every morning I wake up and look at myself in the mirror with little to no clothes on. I appreciate what I have. I appreciate it because I know that it is only temporary. The gravitational pull of time will inevitably take its effect on my body. So for now, it is up to me to enjoy my body but also to improve it as much as I can.
Be Your Own Bodyguard

Tuesday, January 10, 2012

Met-Con and Trail Running

"You have to jump on an army of koopa trooper until you can find your princess."
~Jacked Mario

CrossFit- Work Capacity

20 min As Many Rounds As Possible (AMRAP)
5 pull-ups
10 wall balls (20 lbs ball squat then throw to 10 foot target on wall, catch, repeat)
45 single skip jump rope (was 15 double unders but have not worked them for a while)
completed 12 rounds and 1 pull-up
Trail Running
About 25 min jog through Valley Forge Park up hills
I am back to being extremely motivated to train and push past my limits. Before I had felt so weak and crippled after even attempting a workout but now feel as if I could take on a good beating with proper rest of course.
Philosophical Rant - Mindset
It is amazing how your life can change with different outlooks. In order to change your life you absolutley have to shift your mindset. It doesn't have to be all unicorns and rainbows but a positive and confident mindset while still gripped with reality is the path to happiness and success. Success does not always mean happiness. I have observed many financially successful people as being extremely unhappy especially in contrast to some impoverished people who appear to be exceptionally happy. So the key is to find out your limiting beliefs and ask yourself if it is really based on fact. Ask yourself if there is anything that you can do to destroy these beliefs. It may scare you to make yourself vulnerable but at the end of the day this is what is going to improve your mindset which will make your life much better.

Is this a "fad?" Watch then you tell me

Monday, January 9, 2012


I did Power Yoga for about an hour and a half. It was actually pretty difficult and I would like to implement yoga into my training at least once a week. I really need to work on my balance big time and my flexibility. I mean, I did almost get a DUI while completely sober because of my poor balance. I am going to refocus my training towards body-weight strength, gymnastics, kettlebells, conditioning, Muay Thai, sprints, rowing, yoga, try new sports, and keeping my NUTRITION real good. In February I will start to measure my food out according to the ZONE DIET.
Quote of the Day
"If you have nothing else to do, look about you and see if there isn't something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy."
- George Matthew Adams


Sunday, January 8, 2012

What is CrossFit

Today I finished the Level 1 Cert for CrossFit. I took the test and did the best I could. If I did not pass then I will have to take it again with an additional monetary charge... I hope that doesn't happen but it could be possible.

Team Workout (8 minutes for As Many Rounds as Possible)
Station 1: American Kettlebell Swings (53 lbs)
Station 2: Chest to Deck Push-Ups
Station 3: 150 meter run

Quote of the Day
"I love the man that can smile in trouble, that can gather strength from distress, and grow brave by reflection. 'Tis the business of little minds to shrink, but he whose heart is firm, and whose conscience approves his conduct, will pursue his principles unto death."
~Thomas Paine

4 eggs with 3 strips bacon
Lara Bar (all natural)
Steak Mixed Green Salad and tomatoes with Olive Oil
Steak, onions, mushrooms, a little cheese, 2 glasses of organic milk

Saturday, January 7, 2012


Today I did Fran: a crossFit workout that consists of 21-15-9 reps of thruster (front squat to press) and pull-ups broken down so its 21 reps of thrusters then 21 reps of pull-ups then 15 reps of thrusters, 15 of pull-ups, 9 thrusters, 9 pull-ups, DONE. I was only able to use the prescribed weight of 95 lbs for thrusters before i had to reduce the weight to like 65 on the last few reps. I also had to scale the pull-ups to jumping ones after the first set of 21. I really need to get back to where i was before my injuries at OCS. I would have been able to kill this workout back in early July 2011. I will build back and then improve to new heights. This was at Day 1 of the CrossFit Cert.
Quote of the Day
"A man is but the product of his thoughts what he thinks, he becomes."
~Mohandas Gandhi

4 eggs and 3 strips bacon
Turkey Breast, large portion of broccoli and squash, and sweet potato
Wendy's Grilled Chicken Salad with pecans, apple, blue cheese, raspberry vinaigrette
Mini chocolate frosty
small piece of steak with mushrooms and onions grilled

Friday, January 6, 2012


Quote of the Day
William Shakespeare - All the world's a stage (from As You Like It 2/7)

All the world's a stage,
And all the men and women merely players:
They have their exits and their entrances;
And one man in his time plays many parts,
His acts being seven ages. At first the infant,
Mewling and puking in the nurse's arms.
And then the whining school-boy, with his satchel
And shining morning face, creeping like snail
Unwillingly to school. And then the lover,
Sighing like furnace, with a woeful ballad
Made to his mistress' eyebrow. Then a soldier,
Full of strange oaths and bearded like the pard,
Jealous in honour, sudden and quick in quarrel,
Seeking the bubble reputation
Even in the cannon's mouth. And then the justice,
In fair round belly with good capon lined,
With eyes severe and beard of formal cut,
Full of wise saws and modern instances;
And so he plays his part. The sixth age shifts
Into the lean and slipper'd pantaloon,
With spectacles on nose and pouch on side,
His youthful hose, well saved, a world too wide
For his shrunk shank; and his big manly voice,
Turning again toward childish treble, pipes
And whistles in his sound. Last scene of all,
That ends this strange eventful history,
Is second childishness and mere oblivion,
Sans teeth, sans eyes, sans taste, sans everything

Got the CrossFit certification this weekend. I hope I do well on the test!

Large Salad with Grilled Chicken Breast, various vegetables, blue cheese, balsamic v
Whole Foods Grilled Chicken Breast and Grilled Sweet Potatoes
Prosciutto with walnuts, figs, and blue cheese

Thursday, January 5, 2012

Muay Thai Kickboxing

Small portion of whole foods meatballs, acorn squash, onions, and mushrooms
Breakfast 2:
3 eggs with cheese, garlic spinach, 4 strips bacon, 2 sausage links
Boston Market Beef Brisket with sweet potatoes and garlic spinach
1 grilled chicken breast with feta cheese, acorn squash, green beans
Beer: I will have a couple drinks tonight (not really paleo...
Muay Thai practice
working on combos
Quote of the Day
"Beer is proof that god loves us and wants us to be happy." ~Benjamin Franklin

I will be mountain biking soon!

Wednesday, January 4, 2012

Conditioning and Muay Thai

24's (bodyweight)
24 squats
24 jump squats
24 lunges
24 jumping alternating lunges
24 backward lunges
12 push-ups (chest to deck - lock elbows)
12 hindu push-ups (push-up under invisible fence)
12 push-ups
12 hindu push-ups
12 push-ups
muay thai (kickboxing) training focusing on reacting to getting punches by following them with combo punches. Also did pushes with body then reacting with combos.
4 eggs with guacamole and cheese, 5 strips bacon
Large Spinach Salad with grilled chicken breast, sundried tomatoes, bell peppers, little cheese, and vinaigrette
All natural dark chocolate/hazelnut bar
Whole Foods meatballs, mushrooms, acorn squash, onions

Quote of the Day
"Capacity never lacks opportunity. It cannot remain undiscovered because it is sought by too many anxious to use it."
- Bourke Cockran

Tuesday, January 3, 2012

Heavy Bag and Lifting

3 rounds on heavy bag working combo punches
- 2 min on and 1 min off
3 rounds of speed punches (1st: jab/cross, 2nd: hooks, 3rd: uppercuts)
- 30 sec on and 1 min off
Alternated Sets
Back Squat for 5x3 with 185#
Parallel Bar Pull-Ups for 10,8,8,6,4 reps
Hanging knees to elbows (from straps) 3x20
Renegade Row for 8 push-ups followed by 2 rows each revolution (push-Ups, row right, row left, repeat)
4 eggs with shredded cheese, guacamole and 5 strips of bacon
2 bananas with organic peanut butter and jam
Spinach Salad with chicken, artichokes, mushrooms, and bell peppers with red wine vinaigrette
Texas bowl of chilli
Quote of the Day
"Great spirits have always encountered violent opposition from mediocre minds." ~Albert Einstein

Monday, January 2, 2012

Paleo Day 1

Scrambled Eggs (about 4) with cheese, bacon slabs, sausage 3 links and onions/peppers
Large Salad with southwestern turkey/chicken breast, broccoli, mushroom, artichoke, tomato, cheese, and balsamic vinaigrette
6 oz of steak and onions
Kettlebell Snatch (50 lbs) for 10,9,8,7,6,5,4,3,2,1 doing each for both arms for a total of 110 snatches in about 9 min
Ring Dips for 5x10
Ring Pull-Ups for 8, 8, 4 reps
Quote of the Day
"It's a shame that the only thing a man can do for eight hours a day is work. He can't eat for eight hours; he can't drink for eight hours; he can't make love for eight hours. The only thing a man can do for eight hours is work."
~William Faulkner

How bad do you want SUCCESS?

Sunday, January 1, 2012

Paleo Challenge!!!

I, Joseph Benjamin Chera the Third do solemnly swear to eat 100% Paleolithic for 30 days, except for the occasional beer.

The whole idea behind eating a PALEO diet is to get back to our roots of eating like our Paleolithic ancestors did. Back in the day when we all wore loin cloths and didn’t know what a bar of soap was…we couldn’t just walk into the local supermarket and pick up dinner. We had to chase it down and/or forage for it in the wilderness. There were no preservatives or artificial ingredients of any kind to taint our food. That all changed with the onset of agriculture and the realization that we could feed ourselves more dense calories with grains rather than meat and veggies…not Man’s finest hour.

Fast forward to today when most of the population here eats processed food from a box or the drive-thru. With the majority of our diet coming from grains (we can’t help it right….it’s what we’re told to eat) we are not getting all the nutrients our body needs. Yes we are told to eat whole grains for their fiber, but you can get a whole lot more fiber and other nutrients with fruits and vegetables, while consuming less calories. But what it really comes down to is that grains just aren’t your friend….see? http://whole9life.com/2010/03/the-grain-manifesto/

So what does that mean?

What that means, is that a PALEO diet is your friend, really. By taking out the grains from your diet you are healing your gut, and improving your immune system. By removing the dairy from your diet you are improving your insulin response, and by removing other things like soy and legumes from your diet you are reducing inflammation. You will never feel better than when you’re on a PALEO diet. By removing these things from your diet you are improving your body’s insulin management , which often leads to weight loss and improved performance in the gym….and who doesn’t want to add 20lbs to their squat or shave 30 seconds off their Fran time?

So what do I eat on a PALEO diet?

In a nutshell, a PALEO diet consists of meat-based protein (eggs included), lots of vegetables, fruits, tubers (yams and sweet potatoes) squash, nuts, seeds, healthy oils and other good fats like avocado *swoon*.

Foods you are cutting out of your diet are the following:

All grains (including corn, wheat, barley, oats etc)
Legumes (lentils, beans, peanuts)
Processed food
Artificial sweeteners (a.k.a. cheap, legally addictive substances)
Starchy vegetables like potatoes

So how do I start living this lifestyle?

You need to re-vamp your kitchen. If you buy it, you WILL eat it. Please don’t keep chips and candy in the back of the cupboard thinking you will just avoid eye contact with it for the next little while. Tempting yourself is just not worth it. What you need to do is stock up on fresh fruits and vegetables….lots of vegetables. I eat veggies at every meal. Yes, breakfast includes chard, green beans or sometimes broccoli. If you have access to purchasing GRASS FED MEAT, go for it! All of the meat you find in regular supermarkets is fed a grain-based diet, which allows gluten to get into the meat. This is no bueno especially if you’re going to such great lengths to NOT eat grains and gluten. However, if you can’t find grass fed meat or it’s too expensive (it does cost a bit more….but tastes SO much better) you can just get regular meat from the store. In this case I would supplement with fish oil to balance out the Omega 6 and Omega 3 fats in your diet (recommend a 2-3:1 ratio of n6:n3).

A PALEO diet requires a bit of preparation on your part. What I like to do is cook for the week on Sunday, prepping my breakfast, lunch and afternoon snack for the work week. That way I only have to worry about dinner each night, and often use leftovers for my next days’ meals if I need to. Keep some frozen veggies around in case you run out, and always have some good protein in the house in case you need a quick meal. DO NOT stick to the same few foods, or you WILL get bored and this will lead to varying from the diet. At first glance people tend to focus on everything they CAN’T eat. This will get you nowhere. Instead, focus on all the spices and vegetables you can use to vary your meals. Focus on all of the NEW foods you will eat. Try a different vegetable every week until you find your favorites, and experiment in the kitchen.

An example of what I might eat on any day is:

Breakfast: Scrambled eggs with spinach and onion and a piece of fruit of ½ a yam
Snack: Small handful nuts or homemade beef jerky
Lunch: Chicken thigh cooked in coconut milk with bok choy and assorted greens
Snack: Roasted vegetables and leftover meat from last night’s dinner
Dinner: Baked lemon-pepper salmon with broccoli, avocado and salad. Spoonful of almond butter for dessert

You might find it daunting to prepare all of your food each week, but you will have success this way. It really doesn’t take much time if you prep it at the beginning of the week like I do. I take 1-2 hours on Sunday to cook and then have everything but dinner ready for happy consumption.

All in all, a PALEO diet will do your body good. If you check out Robb Wolf’s site at http://www.robbwolf.com you can search and find people who have improved symptoms of the following by eating a PALEO diet:

Type 1 Diabetes
Type 2 Diabetes
Insulin Resistance
High Cholesterol
Restless Leg Syndrome
Crohns Disease

Give the PALEO diet a 30-day trial and see how much better you feel. I know that I will feel damn good and it will show in the mirror when nekkid...