Posts Tagged ‘Tony Stark’


10 best exercises


Pull ups

Dead lifts

Bench press



Sit ups


Turkish get up

Push up




All ten of these exercises can be all you need to get shredded. What if I told you that in only 20 minutes a day, with the right schemes you can get amazing results. If you are just getting into a workout lifestyle, or you are a veteran in the gym, these 10 exercises will challenge you. The two schemes that maximize your efforts with these exercises are 10 minute AMRAP (As Many Rounds As Possible) as well as a 10 minute EMOM (Every Minute On the Minute) These are great WOD’s that will not only give you a cardio boost, but build strength and definition as well.


These exercises work more than one muscle group at a time, and can challenge you in many different ways, especially since as you get stronger you can add weight or increase from 10 to 12 minutes and challenge yourself on a new level.


Here is a great example of a challenging EMOM.

4 pull ups

4 thrusters

10 minutes.


In this WOD you will give yourself ten minutes on a timer or stopwatch. Make sure you can see the timer change easily. Every minute you will do 4 pull ups and 4 thrusters. If it takes you 30 seconds to do the set, great you have 30 seconds rest until the top of the next minute.


Sounds simple right? Wait until you get to minute 7 or 8. A great way to measure strength is by adding weight each time you do this WOD. The key to seeing amazing results is to keep each workout intense, don’t pussyfoot through these workouts, really go all out. Take breaks when needed, and have plenty of water on hand.


For the AMRAP, here’s a great WOD to challenge you.

You will do as many rounds as possible of this set in 10 minutes.


5 Push ups

4 Deadlifts

6 Sit ups


Simple right? Push ups, deadlifts, sit ups as many rounds as you can in ten minutes. With these 10 exercises, you can achieve amazing results pretty quickly. This isn’t a theory or a concoction I cooked up. It’s based on results I have achieved, and have seen the amazing effect it can have on others. If you are short on time, but still want an intense workout, these 10 exercises, with the 10 minute time sets are a great choice. If you don’t know what some of these exercises are, Google them! It will be worth it, especially the Turkish get ups.


The schemes that you can create with these 10 exercises is only limited to your imagination. If you want a custom program created just for you, email us at




Thanks for reading! I hope this article helps you realize that getting in shape doesn’t have to be a chore or require a major time commitment. Please share!




If you are anything like me, you hate running. However, you want to run a Spartan race this year. So, therein lies our quandary. Is it possible to train for a Spartan race with out having to do run training?


The answer… Yes. How do I know? I did it. And didn’t die. Not only did I conquer the Spartan sprint, there was also three consecutive weeks in which I tackled a Spartan super, CMC and Spartan Beast, with an upper respiratory infection, and survived.


So how do you train for these events without running? By lifting weights. Quickly. But that’s not all. We need some jump rope, burpees, pull ups, dead lifts just for starters.


Squats and lunges are another key ingredient to maximizing your endurance and leg strength.

And of course, running. But can you really run a Spartan Sprint without run training? Shouldn’t you be running 5ks regularly to survive Spartan? No.


Most importantly, you need mental toughness. There will be times when you will want to quit, and question your sanity. Never quit. Just keep moving.


What are you training for? A Spartan Sprint? The trifecta? A CMC. In 90 days with no run training, you can conquer any and all of these events.


Is time an issue. What if you could train four days a week for less than an hour and still get the results you desire. You can. Obviously the more time you commit the better off you will be. But if you are in a time crunch like many others, this concept will work for you. As long as you keep it intense.


Here is a list of 10 WODS to get you started on run training without a lot of running. I recommend warming up with 2 mins of jump rope and some stretching before your workout.



*AMRAP (As Many Rounds As Possible)


12 Squat Press

25 Pull Ups



*EMOM (Every Minute On the Minute)

10 minutes

9 Sit ups

8 push ups



*AMRAP 30 mins

30 jump rope

10 weighted lunges

10 burpees



*20 minutes. 1 minute of work, 1 minute of rest




*Sprint 200 meters

25 sit ups

Sprint 200 meters

10 pull ups

Sprint 200 meters

25 leg raises

Sprint 200 meters

25 squats

Sprint 200 meters

25 sit ups.

30 minute cap to complete this WOD



*18 minutes AMRAP

12 shoulder press

8 plyo lunges




12 minutes

6 hang clean

4 pull ups



*6 rounds for time

800 meters

9 push jerk



*24 minutes AMRAP

6 Turkish get ups

200 meters



*EMOM 14 minutes

12 kayaks

9 leg raises

6 sit ups


These ten WODS are a great beginning blueprint as to what you can do in a short amount of time, if, you keep your work out intense. Always keep pushing yourself. The cardiovascular strength that you will build utilizing these types of workouts is awesome.


About running, I found sprinting and short distance runs mixed with heavy weight training go a long way in simulating the muscles and endurance test you need to tackle an event such as a Spartan. Also, you need to get a bit comfy with running, stay loose get good shoes. Combing two or three of these WODS into one workout will be more than enough prep to have you dominate Spartan, Tough Mudder, Battle Frog or any other OCR event you have in mind.













What Is Your Legacy?

Posted: October 28, 2013 in General
Tags: , ,

A Google search for the definition of Legacy is as follows:  something (such as property or money) that is received from someone who has died

: something that happened in the past or that comes from someone in the past


Several years ago while watching Iron Man, the topic of legacy caught my attention.  While being held hostage in a cave an being faced with certain death, Yinson advised Tony Stark that his legacy would be weapons and destruction.  Tony realized he had all the money in the world, but nobody to share it with.  He was a man who had everything, but nothing.



Now I am far from a man who has everything, but nothing, however, I started to reflect on my own legacy, and how I would be remembered when I am gone from this world.

I immediately looked to my father, who is 74, can barely walk, and has stage 2 Alzheimers.  He came from the generation where you worked for a factory until you were 65, retired and that’s it.  He had no plan for life, no legacy, nothing.  He did spend a good portion of his life as a functioning alcoholic and a gambler.  His legacy for us is hearing the Pennsylvania Lottery jingle and thinking of him.  I am in no way mad at my father, but deeply disappointed.


I then decided it was up to me to create a legacy for my children, my wife and the world.  I want a tower to the sky with my name on it.  My goal is to not only leave a financial legacy behind, but one that will echo my name for generations.  Why? You might ask.  Well, why not?  If I don’t do it somebody else will.  I do after all, live in the freest country in the world.  Why not do something extraordinary with life.  Create a legacy that will live on long after I am gone.

Several years ago I thought I had made it, nice house, cars, great job.  However I was still left feeling empty.  I was always asking, “Is this it?  Is this the American dream? Work for 45 years and hope that one day you can retire and enjoy the last 15-20 years of life.  No thanks.  I’ll pass.  If creating a legacy means making sacrifices now so I can have the a life of incredible meaning later, sign me up.



I now strive to create something to leave behind that will help enrich the lives of others.  It is and will be a difficult journey, but it’s better than the other option of working for 45 years to make someone else rich.  I once read that Andrew Carnegie had written a goal in life, to earn one million dollars, and give it all away.  Hmmm, sounds like a noble endeavor.  So, I’m on it.  Earn a million dollars and give it all away.

What is your legacy?  What are you building right now that your family will remember you generations to come?  It doesn’t always have to be money or property or other treasures or trinkets.  But do make it something that will enrich the lives of others.

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