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.  

Hold Fast Friday 8/14/15

Hold Fast Friday WOD:


50 Deadlift men 225lb / women 155lb

50 Burpee Box Jumps men 24in / women 20in

50 Pullups

Scale as needed.

Rest 10 minutes


50 Calories Rower

50 Burpee Box Jumps men 24in / 20in

50 Thrusters men 95lb / women 65lb

Scale as needed.

Hold Fast Inspiration: 

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I am an athlete.  I am a husband.  I am a proud father of four beautiful daughters and one son.  I compete in endurance races and ironman triathlons.  Currently I hold two world records in 70.3 and 140.6 triathlon racing.  I am not satisfied.  What's next?  The seemingly Impossible…  http://www.ironcowboy.co/#home

James Lawrence aka the Iron Cowboy completed what seemed an impossible goal.  50 Ironman Triathlons in 50 days in 50 states.  His journey began on June 6th in Hawaii and finished in Utah.  Covering 120 miles of swimming, 5,600 miles of biking, and 1,310 miles of running. 

Why?  Is the first question that comes to mind.  Lawrence says he was inspired to raise awareness of childhood obesity.  “My goal is simply to inspire others to challenge themselves and to be more active.”  Lawrence goes on to say, “We need to change the way we eat, we need to change our activity levels, and we need to change our lifestyles.”  Convenience has taken front stage in our lives.  How fast can I get dinner?  How fast can I lose 10 pounds?   I ask; Why not challenge yourself to be better, do more?  Change your lifestyle.  If you are running an ironman then you can eat 3,000 calories of hash browns.  If you are not, then you cannot eat 3,000 calories of hash browns.  A+B=C.

When goals seem daunting or impossible, it is imperative that you break them down into smaller goals.  Take the 50.50.50 workout this week.  At first glance you may see 300 total repetitions and panic.  Maybe one of the movements is not a strong one, like burpee box jumps.  Start with getting to 10 repetitions and do this 5 times.  Before you know the 50 repetitions are complete.  Segmenting goals are key in chipper style workouts. 

For the complete Iron Cowboy interview check out the article at http://www.redbull.com/us/en/adventure/stories/1331739091635/the-iron-cowboy-did-50-marathons-in-50-states-in-50-day

Hold Fast Quote of the Week: 

“I am not satisfied.” Iron Cowboy

What are we not satisfied with?  I am not satisfied with life.  I never have been.  Never settling down.  I am an adventurer, always looking beyond the horizon, the next challenge, and the next summit.    

Hold Fast Meal

From our friends at Paleoleap.com: http://paleoleap.com/rosemary-skewered-scallops/

Scallops threaded onto sprigs of fresh rosemary pick up a delicious herbal flavor from the inside out – and you don’t even have to worry about whether you remembered to buy skewers! The rosemary also makes for a striking presentation: even though the whole recipe from start to finish takes under 15 minutes, it still looks like an dish you’d find in a high-end restaurant.

Scallops served this way are delicious, but they’re also full of nutrition, notably Vitamin B12 and several minerals including selenium. Selenium is particularly important for seafood because it protects you against potential mercury toxicity.

For the complete recipe visit http://paleoleap.com/rosemary-skewered-scallops/

Stay Thirsty and Hold Fast My Friends!