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 8/7/15

Posted by: Brian Berthod; WOD Written By: Paul "Donuts" Baldwin

HOLD FAST WOD:

5 rounds for time:

3 Squat Cleans men 155lb / women 115lb

6 Overhead Squat men 155lb / women 115lb

9 Handstand Pushups

Scale as needed.

Rest 5 minutes.

100 Hollow Rocks

Every break in the hollow rocks will be a 30 sec "penalty" in the leaning rest.

Scale and substitute exercises as needed.

This is a picture demonstration of the Hollow Rock movement.  The Hollow Rock has long been a staple core exercise in the gymnastics community.  If done properly it is one of the most effective core strengthening movements.

This is a picture demonstration of the Hollow Rock movement.  The Hollow Rock has long been a staple core exercise in the gymnastics community.  If done properly it is one of the most effective core strengthening movements.

Image is Carl Paoli from http://gymnasticswod.com/

HOLD FAST MEAL:

Ginger Cacao Blueberry Smoothie from our friends at Madwellness.

http://www.madwellness.com/2015/02/16/ginger-cacao-blueberry-smoothie/

Smoothies can be wonderful vehicles of all that is super. Also fact, they can total blood-sugar crash enablers. What identity your smoothies takes on is all about dose. And the company with which it holds in cup.

If you rock a straight-up fruit smoothie with fruit juice that thing will rise (and then subsequently drop) you’re blood sugar like it’s hot. Not good.

If though you add a sizable dose of quality fat to that smoothie you will slow everything down, allowing that blood sugar to stay constant and steady. Fat slows digestion. In the case of a smoothie we want that as the act of blending (preemptively breaking that business down) makes it faster.

Fat essentially tells your digestion to cool its jets a bit. So does protein, which you can also add to that smoothies via some high quality whey protein.

For more great information and recipes visit:
http://www.madwellness.com/

HOLD FAST WISDOM:

You can't become a decent horseman until you fall off and get up again, a good number of times.  There's life in a nutshell.”  

- Bear Grylls, Mud, Sweat and Tears

I cannot count how many times I have fallen down, stumbled through life's' many challenges.  I have lost jobs.  I have gone through a divorce.  I have moved across the country, three times.  Not to mention the day to day numerous obstacles we all face.  The attitude you have will help you persevere through each and every challenge.  Standing back up after you fall.  Learning from the past and applying those lessons to the present. 

Hold Fast brothers and sisters!