100 Ways to be Epic….something like that


101 Ways to Be F*ckin EPIC


1. If you want to build muscle, lift heavy

2. If you want to lose fat, tighten up on your nutrition. Stop thinking that circuits and conditioning will take care of it
3. Hit more mobility work, yeah, I’m talking about everyday
4. Stop worrying about what people think of you.
5. Don’t forget to use a training log to keep track of where you’ve been and where you’re going. Write you goals down in the log. Don’t forget to track sleep patterns, water intake, conditioning sessions, warm-up exercises
6. Don’t forget to laugh and stop taking everything so seriously
7. The bench press is a great exercise, but it isn’t the only thing that builds a big chest and pressing power. How much you bench? How about how much you squat? How about how much you push on the prowler?

8. Eat complex carbs for breakfast and in your post-training meal.
9. Watch Godfather I and II – 10x

10. Stretch your shoulders and upper back every 20-30 minutes if you sit at the computer all day
11. Stop, and really LISTEN to your kids. They deserve your complete attention.
12. Do more single leg, unilateral movements

13. Don’t save anything for the swim back
14. Remember that good box jumps usually reveal good hip mobility, not vertical explosive power
15. Give hope to others when no one ever has
16. Knee pain? Work on the stuff above and below
17. Remember there is no perfect program, it should change frequently as you change
18. Drink more water
19. Shelter your kids as long as you can from the bad stuff in the world, but prepare them when they are ready to be strong, confident and self-assured when it is time for them to face it alone
20. 20 rep squats and heavy prowler will make you mentally tough

21. If your trainer has a skin tight under armour shirt and matching shorts, you’re probably not training
22. If you have trap bar deadlifts in your program, don’t neglect the hamstrings
23. You don’t need the fancy equipment to get strong
24. Realize the iPhone is better than the Droid
25. Show your kids the way through your actions
26. Youtube comments used to ruin my day and I deleted them, now I post them up for everyone to see, see Epic comment 4

27. Get good training partners, training partners that are stronger than you and never lose that desire to get bigger, faster and stronger
28. Never stop pushing yourself
29. Be smart and deload every 3-4 weeks (subject to training age of lifter)
30. Beanies don’t make you tough
31. Do more push-ups

32. Do more pull-ups
33. Do more face pulls
34. Tell your kids everyday how much they mean to you
35. Kettlebells are great tools

36. Tired of planks? Overload them
37. Don’t skip breakfast
38. Agility ladders don’t build leg drive which is required for speed
39. Build your grip strength

40. Balance your pushing movements with your pulling movements
41. Stop being negative, instead of “Why don’t I have something?”, say to yourself “Why am I so good at working hard for what I want and achieving my goals?”
42. Don’t worry about other people’s PR’s, set your own
43. Remember, “You are the bouncers, I am the Cooler”

44. Be the best part of someone’s day
45. Squats – hips back, not drop straight down
46. Don’t have a prowler, push a 100lb plate across the floor, see Epic line 23
47. Slow down
48. Go to the park and hit some pull-ups and hill sprints

49. Go out and throw some med ball arounds
50. Go to seminars, conferences and clinics
51. Read more fitness articles
52. Train consistently
53. Roll on a lacrosse ball and pvc pipe, stop using the white foam roller biotch
54. Watch Pineapple Express 3x
55. More tension equals more strength, take the slack out of the bar before you pull
56. Give when no one is looking
57. Watch Spongebob

58. 1-6 (power), 6-8 (strength), 8-12 (muscle), 12+ (conditioning, endurance) – generally
59. Stop thinking people owe you something
60. Be humble
61. No, more humble than that
62. Push yourself harder than you ever have in your next workout. Don’t stop during your conditioning session until your lungs are burning out of your chest – Why? Because you haven’t in a long time.
63. Shoulder hurt? Move to a neutral grip, work on upper back mobility, stretch and roll the pec, lats and upper back, work on trap, serratus and rhomboid activation
64. Do more than the next guy
65. Sit back on the kettlebell swing, don’t sit down, you have to load the hamstrings, glutes and hips
66. Hit a full range of motion for strength training movements
67. Getting more mobile? Don’t forget to strengthen in this new range of motion

68. Send flowers unexpectedly
69. Don’t text and drive
70. XBOX > PS3
71. Don’t program an exercise or workout unless you know the effects of the exercise or workout. You must know the requirements to perform the exercise correctly. Have you tried the exercise? Can you teach it? Have you done the workout?
72. CAT – 50-75% of 1RM, move it fast
73. Bands and chains are NOT restricted to exercises performed with a barbell

74. Watch Road House, 23 x
75. Have you ever seen Deer Hunter, Jeremiah Johnson, Apocalypse Now, Scarface, Cool Hand Luke?
76. Best indicators in the gym? The ones that directly impact performance on the field? Which ones are they? Depends.
77. Read your email less frequently.
78. Don’t stop learning. The best coaches always try to get better.
79. Get respect, not money.
80. Spend time on the warm-up, it isn’t a quick arm cross back and forth before benching

81. Strongman training for athletes is great, but introduce it slowly and choose the right events
82. Strength training can happen with every tool on the market or with none
83. Color with your kids, ask them about their day, talk to them about their friends
84. Try to get 100 jumps with a jump rope without missing, try 200, 300…
85. Precede every row with a shoulder retraction, makes the exercise 10 x harder
86. Front squats and zercher squats to a box are great

87. Knee sleeves and elbows sleeves are more important as you get older
88. Remember, no one cares about your opinion, they only care about their own
89. Internet comments?
90. Do you have a dream? What did you do today to move closer to that dream?
91. Stop taking notes and take action.
92. Do pull-ups with chains
93. Fat Gripz are a great tool

94. Interact with other strength coaches in the field, hit them up on their site, email, skype, message in a bottle, Mike Tyson carrier pigeon
95. Don’t forget to say “thank you”, “yes sir”, “yes ma’am”
96. Power cleans are great with a barbell if they don’t irritate the shoulders and you have good form. If you can’t do them, use dumbbells, sandbags, kettlebells and work on your shoulder and upper back mobility
97. Watch a lot of tv? Hit push-ups, mobility, foam rolling during the commercials
98. Watch Bear Grylls and do 20 push-ups every time he eats some weird shit
99. Chaos training is important

100. The torso should be developed to promote stability and resist movement
101. Think about what they’ll say about you when you’re gone? What is your legacy?


Swamp Water…..

Ever been to Lake Lowell in August?

If so, then you have been witness to the August scum that takes over what once was blue water turned to green swamp water.

Well, that’s what I drink every morning.

Not really, but I do drink something that looks like swamp scum and some swear smells like it too.

I am asked on a daily basis at the gym (by inquiring minds, with wrinkled up noses and frowning brows) about my nutrition and especially about my post workout recovery drink.   I’m never really sure, once they see my drink, if they just threw up in their mouth’s from their workout or from the chunks they see floating in my swamp water.  Joking about the throwing up,  not about the chunks.

Swamp water ingredients:

  • 2 scoops Vegan Essential All-Natural Berry Protein Powder
  • 2 TBS Dr. Schultze Superfood
  • Organic kale, broccoli, spinach,  red pepper and blueberries blended in Vita-Mix.
  • *with a chaser of essential Evening Primrose/Krill Oil tablets!!!!!!!

Formulated by elite vegan athlete Brendan Brazier, one of Canada’s top professional Ironman Triathletes, Vega is the first and only whole foods based, 100% vegan meal replacement on the market.

A synergistic collection of plant-based superfoods, Vega is not only a complete meal replacement, but also an ideal daily health-optimizing supplement. Each serving of Vega supplies:

– 25g of complete, broad spectrum protein from hemp and yellow peas
– 15g of soluble and insoluble fiber
– 7g of essential fatty acids
– 2.5g of ChlorEssence (high CGF chlorella)
– 2.5g of MacaSure (gelatinized vegan maca)
– Antioxidant berry complex (800+ ORAC)
– 24 natural vitamins and HVP-chelated minerals
– Dairy-free probiotics and digestive enzymes

  • The FINEST whole food, herbal, vitamin and mineral product available ANYWHERE
  • BLASTS every cell in your body with nutrient-rich organic vitamins and minerals to give you more ENERGY than ever before
  • Nature’s high-octane SUPER-NUTRITION that ASSIMILATES in seconds
HERBAL INGREDIENTS: Spirulina Algae, Blue-Green Algae, Chlorella Broken-Cell Algae, Barley, Alfalfa & Wheat Grasses, Purple Dulse Seaweed, Beet Root, Spinach Leaf, Acerola Cherry, Rose Hips, Orange & Lemon Peels & Palm Fruit in a base of Dr. Schulze’s Proprietary Non-Fermentable Saccharomyces Cerevisiae Yeas

The Most Important Meal of the Day….


Your post workout meal is probably the most important meal of the day. What you eat after a workout is going to determine how quickly you start to recover from exercise. The faster you can recover and rebuild muscle, the sooner you can retrain those muscles. And the sooner those muscles are at full functionality, the faster they can start metabolizing fatty acids at their full potential.

In order to determine what you need to eat after a workout, you first need to understand the purpose of your post workout meal. Your post workout meal serves two main purposes:

  1. To replenish the energy used during your workout
  2. To provide the protein needed for protein synthesis in order to rebuild muscle

If you are working out with a high intensity like you should be, your muscles are going to be using muscle glycogen for energy. Muscle glycogen is synthesized from glucose, and glucose comes from carbohydrates.

So the first macronutrient that needs to be fulfilled in your post workout meal is carbohydrates. After you workout, your insulin sensitivity is at its highest. This is one of the few times when you can eat carbohydrates without fear of them being stored as fat. In fact, even though your muscles have a finite capacity to store carbohydrates, this post workout window is one of the few times that can lead to muscle glycogen super-compensation. In layman’s terms, this simply means that after you workout, your muscles have the potential to store more carbohydrates (glycogen) than they otherwise would have if you didn’t workout first.

Eat the majority of your day’s allotment of carbohydrates in this meal. Because of the increased insulin sensitivity, you have the added benefit of being a little “looser” with the type of carbohydrates you eat. You typically want to have lower glycemic index (GI) carbs in your meals; however, in your post workout meal, you can eat carbs that are higher on the GI scale. This doesn’t meal to go and eat a bunch of processed foods and sugar. Continue to stick to whole foods. Remember, our priority is to be healthy.

Whole grains are a good carbohydrate source to eat post workout. They have a higher glycemic load. This basically means that they are a little more carbohydrate dense. Oatmeal, rice, and wheat are a few of these carbohydrates. Aim for 1/4 to 1/3 your body weight in grams of carbohydrates for your post workout meal. The harder you workout, the more carbohydrates you will need.

The second macronutrient that needs to be fulfilled in your post workout meal is protein. Your muscles are primarily made up of protein building blocks called amino acids. During exercise, you tear down your muscles so that they can be rebuilt bigger and stronger. This happens in a process called muscle protein synthesis. In order for protein synthesis to occur, you need protein.

When I eat after a workout, I like to use a quick digesting protein. Whey protein is one of those proteins. Whey protein is processed from milk, and milk is made up of two different proteins – whey and casein. It’s the whey protein that’s quickly digested. Using a fast digesting protein in your post workout meal helps to jump-start protein synthesis. Aim for 1/4 to 1/3 your body weight in grams of protein for your post workout meal.

To summarize what to eat after a workout, you want to eat a high amount of carbohydrates and protein. This will help to jump-start protein synthesis (build muscle) and replenish muscle glycogen stores (energy) so that you can recover faster, start metabolizing fat quicker, and get back in the gym sooner to start the process all over again.

What are some of your own meal ideas that you like to eat after a workout?

Coach Calorie.com

Our Pill -Crazed Society….

Today, the use of drugs is all too common, relied on far too much and growing at an alarming rate. It all started in the ’70s.

Memorialized in 1966 by the Rolling Stones’ “Mothers Little Helpers,” it was at that time that our society took the first steps at becoming “Pill Crazy.” Valium and Librium and Quaaludes were “Mother’s Little Helpers.   Times have changed since then.  Imagine if that  was the only pharmaceutical drugs we had to choose from.    Now we have morphed into a pill-crazed society with a side of LAZINESS!!!  Take the steps (lots of pun intended) to take control of your health.

Too Funny…

I found this on Coach Boyle’s website and just wanted to share.  I’m sure we can all relate to a few of these here:  Sorry guys, but #24 was a throw your head back, mouth wide open laugh for me…..

1. I think part of a best friend’s job should be to immediately clear your computer history if you die.

2. Nothing sucks more than that moment during an argument when you realize you’re wrong.

3. I totally take back all those times I didn’t want to nap when I was younger.

4. There is great need for a sarcasm font.

5. How the hell are you supposed to fold a fitted sheet?

6. Was learning cursive really necessary?

7. Map Quest really needs to start their directions on # 5.

I’m pretty sure I know how to get out of my neighborhood.

8. Obituaries would be a lot more interesting if they told you how the person died.

9. I can’t remember the last time I wasn’t at least kind of tired.

10. Bad decisions make good stories.

11. You never know when it will strike, but there comes a moment at work when you know that you just aren’t going to do anything productive for the rest of the day.

12. Can we all just agree to ignore whatever comes after Blue Ray? I don’t want to have to restart my collection…again.

13. I’m always slightly terrified when I exit out of Word and it asks me if I want to save any changes to my ten-page technical report that I swear I did not make any changes to.

14. I keep some people’s phone numbers in my phone just so I know not to answer when they call.

15. I think the freezer deserves a light as well.

16. I disagree with Kay Jewelers. I would bet on any given Friday or Saturday night more kisses begin with Miller Lite than Kay.

18. I have a hard time deciphering the fine line between boredom and hunger.

19. How many times is it appropriate to say “What?” before you just nod and smile because you still didn’t hear or understand a word they said?

20. I love the sense of camaraderie when an entire line of cars team up to prevent a jerk from cutting in at the front. Stay strong, brothers and sisters!

21. Shirts get dirty. Underwear gets dirty. Pants? Pants never get dirty, and you can wear them forever.

22. Sometimes I’ll look down at my watch 3 consecutive times and still not know what time it is.

23. Even under ideal conditions people have trouble locating their car keys in a pocket, finding their cell phone, and Pinning the Tail on the Donkey – but I’d bet everyone can find and push the snooze button from 3 feet away, in about 1.7 seconds, eyes closed, first time, every time.

24. The first testicular guard, the “Cup,” was used in Hockey in 1874 and the first helmet was used in 1974. That means it only took 100 years for men to realize that their brain is also important

Are You Taking Your Fish Oil?…..And If Not, Why??

The human body is a complicated system that no one really understands completely. Even science and doctors have admitted to being clueless when it comes to how the body works and how a person might be able to help their body maintain its health.   But recent research into supplements has come up with a remedy for all diseases and many of the current health concerns – fish oil.

Fish oil is a substance that comes from fish and contains Omega 3 fatty acids. These essential fatty acids can not be produced by the body so they need to be ingested either through diet or through direct supplementation. Since so many people have troubles maintaining a healthy and balanced diet, its no wonder that this might be the reason for the turn towards an unhealthy life. The fatty acids in fish oil are connected with a number of benefits for the body, but also for your life and for your well being.  Taking fish oil as a dietary supplement is one of the easiest steps that someone can take for their health.

What are the benefits of fish oil:

  1. Protects the body from future ills
  2. Helps to keep the heart muscle healthy and strong
  3. Linked with protecting the body from many cancers
  4. Boost concentration and brain development in all ages
  5. Repairing Benefits – your skin, and my personal favorite, it’s the KING OF JOINT SUPPLEMENTS.  In fact, fish oil is so effective, that some studies have shown that it can relieve pain symptoms even in cases of rheumatoid arthritis and reducing inflammation.

Your Body Needs It!

And since fish oil contains essential fatty acids, the truth is that your body needs  this to survive and to thrive. When the body gets enough of the fish oil supplements, it will be able to handle many health problems in the early stages.

Fish oil as a dietary supplement isn’t just something that you should consider, it’s a medically studied and supported way to help your body maintain ideal health.

So,  now we  know that fish oil is very beneficial for us, but let’s take it a little further.  Not all brands are created equally.  Cheaper brands are not always the way to go.  That old adage, “You get what you pay for,” applies to this.  Do your research before buying fish oil or any form of supplements.

I’m putting my personal plug-in here:  Krill Oil

The anti-oxidant potency of krill oil is 48 TIMES more potent than fish oil.

The  Antarctic Seas hold a  secret, one that uniquely combines antioxidants and essential Omega-3 fats for your optimal health and well-being: Krill Oil, which has now bested previously recommended fish oils and other supplements with its rich vat of health benefits.

Don’t be surprised: even giant whales can attest to the benefits of Krill Oil. Small shrimp-like creatures that make up the largest biomass on earth, krill feeds these great whales – along with seals, penguins, squid and fish – and supply them with their nutritional needs.  There are approximately 500 million tons of krill roaming around in northern seas..

More than being a highly renewable source, krill is harvested wild in the cold, unpolluted seas surrounding Antarctica and is thus free from mercury, heavy metals, and other toxins that hound your family’s safety

Krill oil, like fish oil, contains omega-3 fats.  The phospholipid structure of the EPA and DHA in krill oil makes them much more absorbable. Krill oil also contains vitamin E, vitamin A, vitamin D and canthaxanthin, which is a potent anti-oxidant.

Dr. Mercola…



You Can’t Out -Train Your Diet….

CrossFit Meridian Blog

By Mike Baldwin


“You can’t out-train your diet…”

I listened to an interesting bit of info from coach Glassman regarding his findings about nutrition and the role of food in training. During years of study coach Glassman found that there was no discernable difference in adaptation between a person that trained on a regular basis and ate poorly, and a person that never trained and ate a healthy diet. What this means is that a person can train all day long while eating the same garbage and basically be just as healthy and productive as a person that does zero training and just eats well.

As a CrossFitter I have to ask this question: Why put your blood, sweat, pain, and soul into CrossFit to be only just as healthy as the lunch-walkers down at Weight Watchers?! I have to imagine that most of us at CrossFit want to be bigger, faster, stronger, and healthier than the average Joe on a diet. Most of us don’t CrossFit just so we can justify eating McDonald’s and pizza every night, washing it down with soda and cerveza. We CrossFit because we want to achieve, get better, be stronger, be healthier, look better, move easier, feel happier, play harder, last longer, do more, and freaking be bad ass. We don’t want to just maintain the status quo, and training without proper nutrition is just that, cruising along at mediocre.

We have to get our diet right folks!

If you want to see your true potential in the gym and you really want to excel, you need to match the intensity and passion that you bring to CrossFit with the choices you make regarding food intake. Just try it for a week; I promise you can see a difference in a week. On Monday do Cindy; then eat healthy all week. Eat meat, vegetables, nuts, and seeds; some fruit, little starch, and NO sugar. Then on the next Monday, do Cindy again; I promise you more rounds.

To quote Glassman, “refined carbohydrates are killing America,” stay away from the processed carbs; if it comes in package you probably don’t want to eat it. Eat meat, eat vegetables, eat fruit, eat nuts, eat a lot of it, it’s simple and easy. In two weeks you won’t want any of the other stuff food that’s killing you. Drink water. In two weeks you won’t care about sodas or Red Bulls, or any of the other drinks that are killing you. If you CrossFit on a regular basis your lifestyle is already fitness centered! Take the extra step and get serious about your food. Extremely high intake of refined sugar (processed carbohydrates, i.e. cookies, breads, crackers, sodas, tortillas, chips, baked goods, bagels, etc.) has been linked to serious health problems like heart disease, diabetes, and all types of cancer; they are also linking high carb intake to things like depression, and chronic pain diseases like Fibromyalgia.

I know that a lot of you reading this are saying “but I just can’t stop eating ____, or I just can’t give up ____.”

My answer to that is, yes you can. Just stop. Choose something else, find something else, get creative and make it work for you. Smokers find ways of quitting and nicotine is more addictive that crack cocaine. What if I told you that over consumption of carbs every day was the same as smoking a pack a day of cigarettes, then would you consider a low carb diet? It’s killing you just like cigarettes kill smokers. You may not get lung cancer but you will get diabetes. You may not get emphysema, but you will get intestinal cancer. Shoot, you both will get a heart attack. It’s not drama people, it’s reality. Read up on it, check up on it, and change up on it.