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 8/28/15


3 Rounds for Repetitions:

1 Minute max repetition Burpees

1 Minute max repetition Wall Ball men 20lb / women 14lb

1 Minute max repetition GHD Situp

1 Minute max repetition Power Clean men 135lb / women 95lb

1 Minute max repetition Double Unders

Rest 1 Minute

Scale as needed.


Fear.  An unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or a threat.  Fear is a chain reaction starting in the brain triggering the release of chemicals throughout the body, causing an increase in heart rate, increase in respiratory rate, and excited muscles.  This is known as the fight-or-flight response. 

Failure.  Lack of success.  Failure can take the form of many levels.  Take a basketball team for example.  The star players misses the game winning shot.  The star feels failure for letting down his teammates.  The other players and coaches feel failure for putting their trust in the star player.  I failed and you failed. 

“Only those who dare to fail greatly can ever achieve greatly.” - Robert F. Kennedy

To fear, to fail, or not.  Both four letter words that no matter how much we try to avoid we will inevitably will come face to face with them.  It is not if I will become afraid or if I fail, rather when.  How will you respond when adversity strikes?  Do you succumb to the feelings or emotions or do you overcome.  History has taught us one thing, it is not for the timid.  We must rise after falling, learning from mistakes.  Fight or flight. 

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

Learn from failures and apply those lessons to the present moment.  These present moments will build the future, one building block at a time, one experience after another. 

“Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing.” - Denis Waitley



Brussel Sprouts, Caramelized Onion & Bacon Meatza

For those who don’t know what a meatza is it’s a paleo version of a pizza using meat as the crust vs. bread. A lot of people make paleo pizzas with almond or coconut flour crusts, but I prefer all meat! The Mr. loves my meatzas (that sounded funny), but this version was the BEST EVER, so I had to share.  http://www.cupcakestocrossfit.com/recipes/the-best-paleo-pizza-ever-brussel-sprouts-caramelized-onion-bacon-meatza/