Hold Fast Iron

"As iron sharpens iron, so one person sharpens another." Proverbs 27:17

Hold Fast Iron is dedicated to sharpening the lives of others.  

#HoldFastFriday 6/5/15

The human body has limitations. The human spirit is boundless. - Dean Karnazes

This weeks workout is a Two-A-Day. Two -A-Days are best when separated by 3-4 hours.  The idea being a full or "mostly full" recovery between workouts.

AM Workout

3 Rounds (21 - 15 - 9 Reps)
Overhead squats 135 / 95
GHD situps
Sumo deadlift highpull 135 / 95

PM Workout - Airborne

100 Airborne Burpees

Click below to see how to complete an "Airborne" Burpee


Hold Fast Weekly Challenge: 24 Hour Water Fast

Some time this week, try to complete a full 24 hour fast. You can consume water, tea and black coffee during your fast, but no food. Fasting is a great way to stimulate the body's recovery system and is a great way to strengthen your will power.  If you can complete the challenge, try to give your body a rest from processing food now and then. You'll be amazed at what it can do for you.

Hold Fast Meal of the Week: Mango Salsa with Pan Seared Salmon

Make your Mango + Avocado Salsa first, so you can top your salmon as soon as it’s finished cooking.

Here’s what to gather to make 4-6 servings of salsa:

  • 2 cups diced ripe mango (about 2 mangos)
  • ½ cup finely diced red onion
  • 1 cup diced Hass avocado (1 medium avocado)
  • ¼ cup minced fresh cilantro
  • 2 tablespoons extra virgin olive oil
  • freshly ground black pepper
  • big pinch of kosher salt
  • ¼ teaspoon red pepper flakes
  • Juice from 1 lime

Click here to view the instructions for this recipe: http://nomnompaleo.com/post/56076300574/mango-avocado-salsa-on-pan-seared-salmon