Eat Exercise and Be Fit

Yes, I have been working out

2010-05-04T21:26:00.000-07:00

Alright so I have dropped off the blog scene for a while but I have been hitting the wods pretty hard. Today was a killer WOD from the South American regionals:

50 24inch box jump

30 115lb snatch

1000m Row

10:50

I had to blow off some steam and although high rep snatchs will hurt my o-lifting career, they make me feel good. This wod was tough, what can Ben Wheeler do it in I wonder??

So I am heading to Nicaragua on Sunday and we hope to hit 3 workouts while we are there for 10 days and then I will be in Ontario for a week in which I will have my CF Football cert and mobility and recovery certification.

When I get back it will probably be back to the rigs which sucks because the gym is getting busier every day and I am really, REALLY, enjoying coaching sometimes 5 hours of class/personal training a day. I can say I am not enjoying though, the countless hours of accounting, book keeping, and other admin bullshit that goes with a business.

Things will be moving quick this summer, we expect to be in a new space for mid July now. Exciting and scary at the same time. I will keep you all posted!

Back to Wendler: 4th Cycle

2010-04-26T19:13:00.001-07:00

Squat

100x3

108x3

120x12

Press

43x

50x3

55x4

The high rep back squats are challenging, fun and seem to be working. I am lifting more every session...so progress is positive. I saw rip do 315 for 15 on a video....I would like to do that some day. I will mark it down with some other long term goals such as 15 BW OHS and 300lbs overhead.

A successful Meet

2010-04-25T12:08:00.000-07:00

I had a blast yesterday. First of all, I am never cutting weight again. I didn't eat for 18 hours and didn't drink anything the day of to make weight. That was my last competition in the 85kg weight class. I started the morning coaching Dani. She kicked ass. Snatch - 40, 45, 48 - PR. C&J - 53, 57, 60 - PR. Videos below. Coaching was lots of fun!

Then I was up. I was feeling good in the warm-up opened with 75kg. It went up terrible, partly b/c I was a little nervous. 80kg went up a lot better on my 2nd attempt. Finally, I went for a big PR of 85kg and hit it! I damn near power snatched it which means I am capable of much more. The C&J I opened at 100kg and hit it pretty easy and followed with 105 which I thought I pressed out but got three white lights. Finally, I went for a PR of 110, cleaned it but missed the jerk behind me. It was close, I tried to save it when I realized what I did but it wrenched the shit out of my back. Overall, it was a great meet and I had lots of fun. Many people helped me out huge! I know Dani and I are capable of putting up some serious weight soon and I look forward to it!

Blog Neglect

2010-04-17T18:03:00.001-07:00

Ok.....I have actually been working out this time and just not posting. Nothing crazy, I started another session of Wendler after I finished the last one. I am on round 3. I am really focused on Olympic Lifting, I compete one week today. Thinking of opening at 75 and 102.5 and working to 85 and 110, which would be PR's. We will see. Dani is also competing and will crush it.

This weekend I am doing my NCCP Level 1 for O-lifting. It is going well, I am picking up some good pointers from high end lifters and a coach who has been doing it for 45 years. We got another new trainer. He name is Erin and she is also from CFC. Between her and Kris we will have the gym covered off for the three weeks we are gone in May.

This upcoming week I am supposed to rest and just work technique before the comp. I did a day of Wendler Friday in which I squatted 255lbs for 15. I am still sore but I should be fine for the comp. Why is it that they have lifters lay off so much the week before a comp? I might hit a metcon next week and some light O-lifts. Today at the cert I didnt go over 40kg for the Snatch or C&J.

It's going to be hard to go a week being in the gym and not lifting anything heavy!

Snatch and Wender

2010-04-02T16:52:00.000-07:00

Snatch - light singles

40x1x10

50x1x5

60x1x2

70x1x6

- Had my dad and his friend Clive over who have both O-lifters. They gave me some good pointers.

Back Squat

100x5

110x3

125x7 - stronger than last week

Press

45x5

50x3

55x3

- not happy with my press. could be all the paralette HSPU I have been doing

- Im going to try and eat more food and stick to a low carb deal and see how things go over the next week or two.

Low Carb

2010-04-01T16:00:00.000-07:00

Split Jerk

warmed up to heavy singles

90,95,100,105,107.5- miss x 3

- I was surprised I missed at that weight. I have been pondering why shit has been feeling so heavy the last little while and I think it is because I have been unintentially eating a very low car diet. I am going to start recording what I am eating, I think I am not only eating very low carb but not enough food.

MetCon

5 rounds

5 Squat Cleans 155lbs

5 Muscle Ups

11:04

- I hit this wod back in sept. and I had a 3 minute improvement. It still beat the shit out of me. Mostly the MU's, I hit 3 our of the 5 rounds Unbroken on the sq. cleans.

-Gymnastics is something I shouldn't have an excuse to suck at being in a gym so much. I have been putting effort into working on them here and there.

Light Snatch

2010-03-30T10:41:00.000-07:00

Started with an extensive DROM warm-up - and snatch balance, OHS with PVC

40kg - OHS snatch Balance

40x1x5

50x1x5

60x1x3

65x1x3

70x1x2

75x1 - sloppy

70x1x2

- didn't feel strong at all today. Something felt off. I have been working with a narrower grip on my OHS but cannot get under the bar as fast with that grip on my snatch and thus widen it for the snatch. I find it easier to lift heavy OHS with a narrow grip but harder to snatch.....

thoughts?

2 days of Wendler

2010-03-29T12:19:00.000-07:00

Sunday

Back Squat

117.5kg x 12 - lost it in the bottom of 13

Press

52.5kg x 5

- assistance push-ups and dips

Deadlift

155kg x 5

Bench Press

70kg x 7

- Assistance push-ups and dips

According to the numbers I am getting stronger with the program so I am going to stick with it. It is only twice a week. It may just be I am not working like a retard and I am actually eating normal again and getting lots of sleep.

Clean and Jerk, Rhianna Rd 2

2010-03-25T21:10:00.000-07:00

Clean and Jerk

70,80,90,95,100,105 - sloppy

- glad I didnt lose anything since last time I did this a long while back. Technique needs work but I feel strong...feel like I will be hitting PR's soon. I am competing the 24th of April in Edmonton.

Rhianna Round II

As Many Double Unders as possible in 10 minutes

- 478

previous time done was 403 - I think 600 is doable here

So I will do Wendler tomorrow and maybe Sat or Sunday then more O-lifting and conditioning the rest of the week. Diet and sleep is good, I am feeling good and glad to be off work for a while.

Snatch Balance & 2km PR

2010-03-23T19:07:00.000-07:00

Warm up

Snatch push press into OHS

Snatch Balance in kg's

60x2

100kg PR

2km Row

7:00.6 PR

- wanted sub 7...pretty close. I don't know how I convinced myself into doing this.

Wendlerweek2 2nd cycle days 3&4

2010-03-22T18:54:00.000-07:00

Dead

worked up to

147kgx6

Bench

65kgx11

Ring Dips

strict 15, 11 , 11

Tabata rowing

total 960m

- gased the shit out of me

- disappointed in my deadlift....

Wendler week1 2nd cycle

2010-03-19T15:52:00.000-07:00

back at it....too the deloading week off then had a the shutdown week on the rig...im off for a few months but the last week beat me up pretty good. Things will be nice while im off.

Backsquat

workup sets then

245lbs x 15

Press

50kg x 7

Post

4x400

work/rest ratio

1:21

1:31

1:32

1:27

- this kicked this shit out of me. Dani needs to teach me to Pose. the ice is slowly melting. Soon CowTown members will be running lots. We have one member competing in sectionals ... she has only been CrossFitting for 8 months. below are her before and after pictures. She pulled 308lbs of the ground the other day....pretty impressive.

wendler week3 days 3&4

2010-03-02T19:34:00.000-08:00

Dead

270x5

305x3

345x5

bench

120x5

135x5

155x5

metcon

5 rds

10 burpees

20 push press 50lbs DB

30 abmat situps

10:43

- so where do i stand with this? Im not sure....anyone wanna give it a go and crush my time please feel free. Havent done much metcons and it still sucks so i wanna know. it is the cowtown wod tomorrow and my new trainer may be doing it so we will see. I want to hit a wod in the am before I head off to the rig and go onto graveyards and get fucked for sleep for a few days. I was thinking about the jack hammer....we will see how my morning goes.

- ps - tommy you are a monster lately...looks like training is going well

wendler week3 days 1&2

2010-03-01T21:35:00.000-08:00

So this week taking 90% of my 1RM I do 75%x5 85%x3 95%x as many as possible

Back Squat

205 x 5

230 x 3

257 x 7

Press

92 x 5

105 x 3

116 x 4

Press is feeling stronger...I really rushed the sets bc I had a class coming in. The gym is getting really busy. We hired a new trainer from CrossFit Calgary, his name is Kris. He is a nice guy and comes from California, has been working with OPT for a year training at CFC and doing other work for OPT.

Tomorrow is another lift/assistance or conditioning and Wed maybe conditioning. Head back to work Wed night for night shift so I will hit the gym maybe Friday, Monday Tues again. Week four is deloading so I might just hit the MetCon's. Not sure. Any input would be great.

Wendler Week2 Days3&4

2010-02-22T21:16:00.000-08:00

Bench

115x3

135x3

145x10

Dead

275x3

290x3

325x5 - damn bars....

MetCon

21 15 9

Dumbell Power Snatch 60lb DB

pushups

6:07

Wendler Week2 Days1&2

2010-02-19T20:55:00.001-08:00

This week goes like this: Using 90% of 1 RM

70% x 3

80% x 3

90% x 3 +

Back Squat

190x3

225x3

250x10

Press

85x3

100x3

110x7

- so more weight than last week on the press and same amount of reps. I think my job is aiding this program.

Assistance

- HSPU

- Strict Pull-ups

1 arm dumbell snatch

- so this gym has hex rubber dumbells going up to 125lbs - I want to put the 125 overhead. Today I worked up to the 100lb DB.

Wendler Wk1Day4

2010-02-15T16:06:00.000-08:00

Bench

105x5

120x5

135x15

Assistance work

5 rds

10 push-ups

15 pistols

8:37

- was going to chuck in HSPU but my shoulders are smoker from tasks at work. I know it will be another night that will tax me overhead so I did about 10 in the warm-up and scrapped it from the WOD.

- rest for a bit and next week will be a different percentage....looking forward to it!

Wk1Day2&3

2010-02-14T16:04:00.000-08:00

Time Crunch so I combined two workouts in one day...not a big deal

Press

80lbx5

95x5

105x7

Deadlift

235x5

275x5

305x5 - no chalk...shitty bar...oh well. I know I can rep out more.

Wendler Wk1Day1

2010-02-13T16:22:00.001-08:00

So I take 90% of my 1RM for these Calculations today was:

Back Squat

65% x 5 - 185lb x 5

75% x 5 - 205 x 5

85% x 5 + - 230 x 13

- I liked it...fast and easy. Will work for me while I am here.

Conditioning (or lack there of)

3 rds

Walking lunges - roughly a length and back of a large raquetball court

10 Burpees

10 Thrusters 45lb DB

7:52

Fran

2010-02-12T07:24:00.000-08:00

Tuesday night was Fran...it crushed me. Not sure if I want to release the time...haha. But I am looking forward to improving that time. I have such ambitious plans and I am sitting in my hotel room right now, just got off work. I hope to wake up early and go to the gym before work tonight. I am over my initial sleep deprivation and want to get going on this program.

Where I am & Where I am Going

2010-02-08T20:07:00.000-08:00

Where I am

Today I felt out a few max's in preperation for my new programming.

Back Squat

140kg

145 miss - would have been PR

Bench

80kg - really pathetic looking forward to getting better at this

Deadlift

180kg

187.5 miss - would have been PR

Surprised I am so close to my PR's in lifts and have not been lifting much. Although, big picture I have not made huge gains in a year or CrossFit.

Where I am going

Going to give Wendler 5/3/1 a go for 8 - 12 weeks. It fits well with my goals of getting stronger and will be a nice routine working on the rigs. As a coach I will expand my experiences into another strength program. Goals are a 200kg deadlift, 160kg squat, 80kg press, 105kg bench, 25 strict pull-ups & 30 ring dips. We will see how it goes. The plan is to do this up until end of April at the latest and then focus into getting my MetCon back and working with heavier MetCons before the FootBall cert. With this program, I can and will integrate conditioning workouts when I feel ok to do so.

Tomorrow I might tackle Fran as a benchmark of where I am right now. It is a goal for this year to be sub 4 and I plan on achieving that along with my other goals. It has been a slow start but I am re motivated now.

(140kg squat)

C&J

2010-02-06T14:30:00.000-08:00

C & J

100x1x4

This felt heavy...and was a bit ugly. I cranked my wrist on the last one and could not do anything after.

The gym is getting busier everyday. It is exciting to have so many new people coming in. We are planning on a new space for September if things keep going well.

Back to square 1

2010-02-05T20:27:00.000-08:00

First of all, Pat good job in your O-lifting meet, very impressive. And Tommy you are posting some impressive numbers. It is nice getting some time off work and getting a chance to re-motivate by checking out your blogs.

Back Squat

115x3

Bench

60x5x2

3 rounds

max strict pullups

max HSPU

So it will take time but as long as stay committed I should get my strength numbers up. I will throw in some O-lifting while I am home and maybe a MetCon here and there but mainly strength and gymnastics.

33 Days

2010-02-05T08:10:00.001-08:00

It was 33 days until I hit a workout again. That is pathetic. I ended up going to the gym in Drayton Valley where I am working now and did Back Squat, Press, Deadlift. Then I came home late wed. night and have not done a workout since. I think my exuces of being busy with the business, work etc and the physical demands of my job are getting old. I thought of how I could motivate myself to be committed again and came up with an idea.

CrossFit Football - I registered for the certification in Toronto the May 24th long weekend. I think the certification is going to be badass and teach me loads of new tools to use with my athletes as well as getting a chance to meet great coaches such as John Welbourn and Max Mormont.

Training focus from not until then will be strength and short metcons. 3x a week when I am working and a little more when I am off. I work 14 days on and 7 days off until then. I want my bench press and press to get significantly better and will focus on that.

Back for a Bit

2010-01-16T06:36:00.000-08:00

Due to unsafe working conditions I will be returning to Calgary for a few days and then heading back out with another company right away.

The last 2 weeksish has been pretty tough. It was damn cold when I got here...about minus 40 degrees Celcious, but has warmed up to -10. CrossFit has definitely prepared me for lots of shit. The feats of strength I have displayed in the last little while has had the guys asking me what it is I do at my gym. Although CrossFit is pretty good at preparing someone for the unknown and unknowable, I am still pretty beat up from going hard 12 hours a day. There is something that can be said for swinging a hammer, pulling a wrench and lifting heavy shit all day in regards to contributing to GPP.

I am going to a bigger rig, slower pace, safer and less frustrating. This industry is pretty dangerous as it is...I don't need to work on a rig that is prone for disaster. It will also alot me some more time off. The gym is getting busy!

Back to Work

2010-01-03T19:09:00.001-08:00

I am heading back to work early tomorrow am. I will be up in Northern Alberta, probably until the snow melts. The good news is that I am in a camp so I will be well fed and get lots of sleep. The bad news is that I do not know if there is a gym....if it is a big camp there should be one. If there is a squat rack I will kiss the camp owner. Chances are I will get a chance to work on my HSPU, push-ups and air squats.

The spring and summer will be a more focused training regime, I just have to ride out this winter.

Reflection on 2009

2010-01-01T01:00:00.000-08:00

I started this blog one year a go to hold myself more accountable to being consistent with my workouts. Although I still had my slumps I am happy with my general progress. I have definately set some PR's this year and the online coaching and support I have recieved has been great! It is not easy coming back from a 3 week Fitness vacation and posting a terrible time for everyone to read. I hope I have motivated other people to get better by posting my times and loads; I know other bloggers such as Pat and Tommy motivate me to work harder.

As for 2010 I am going to be more realistic with my training, understanding that I am no longer a student and time is precious. I set the goals I did because I know they are realistic this year. My Olympic lifts and Press goals will be reached by getting stronger and seeking out expert coaching in my area. I plan on getting my Level 1 Alberta Weightlifting Certification and becoming a weightlifting club. I can then invite some great coaches and athletes to train at my facility or go to theirs and train.

My "Work" Goals will be obtained by staying consistent. No matter where I am with work I should be able to have a KB or atleast do some BW workouts. A sub 4 Fran will come with getting stronger. My KB goal will come with training similar to how I trained for the TSC.

Finally, I believe my gymnastics goals will be obtained by not being lazy in my warm-up and on rest days. I have to be inverted EVERY DAY. HSPU have been a weakness of mine forever and the only way for me to get really good is to practice everyday. I hope to be writting something similar to this in a year from now and be able to knock out a bunch of HSPU without a problem.

Well, no matter where this year takes me with work, my gym and just life stuff, I want to stay more focused on my training and reach my goals. I am not looking to becomes the next CrossFit Games Champion, I just want to be strong and improve at my weaknesses. As for knowledge, I look forward to learning as much as I possibly can about training, nutrition and coaching.

Happy New Year Everyone!

PS Steve if you read this....please start blogging again...I miss you buddy!

Last WOD of 2009

2009-12-31T12:56:00.000-08:00

Bench Press 5x5

Christine

3 rounds

500m row

15 Body Weight Deadlifts 185lbs

20 inch box jump

9:08

I am happy with this time because my game plan didnt go to shit. I didnt break up any of the deads of box jumps and rowed 2 minute splits. I dont feel I could deadlift of box jump much faster, so to get a better time I will have to row faster splits and get on and off the rower faster.

Happy New Year, I have an auto post for tomorrow am with my reflection of 2009 training and such.

2009-12-29T20:53:00.000-08:00

OHS

70x3

75x3

80x3

85x2

- wanted to see how many times I could OHS my BW. Not happy with this so I will work on it more.

Press

50x5x3

MetCon

2 rounds

1 Minute KB Snatch

1 Min Rest

1 Min RKC swings

1Mine Rest

31,35,28,31

- Snatch's need work.

2010 GOALS

2009-12-21T14:41:00.000-08:00

Strength

1) Snatch 92kg

2) C&J 112kg

3) BW Press

Work

1) Sub 4 Fran

2) 200KB snatches in 10 minutes 1.5pood

3) 1 mile Sandbag Carry 1/2 BW

Gymnastics

1) 10 Strict HSPU

2) 1 Minute L Sit

3) 25 Dead Hand Pull-ups

I believe these are attainable goals this year. My gymnastics skills will simply come down to me practising those skills. I have wanted the 200KB snatchs for a while and should have attempted it while training a while back for the TSC. I know how to train for that and will get it done this year. A sub 4 Fran will come as I get stronger and the Sandbag carry is also something I have wanted to do but now I have this list to keep me accountable this year.

My O-Lift goals are reasonable, I hope to have to set new goals in that area sometime this year. Finally, I am going to work my ass off for a BW Press. It has been a neglected weakness of mine for too long!

Rebuilding Strength

2009-12-21T14:40:00.000-08:00

Back Squat

117.5x5x3

Press

47.5x5x3

Dead

155kgx5

I am taking my Press back up slowly. It will be a main focus this upcoming year along with the bench press.

Front Squat & MetCon

2009-12-19T13:37:00.000-08:00

(Lauren pulls 231lbs during our CrossFit total)

Front Squat in kg

105 x 3

107.5 x 3

110 x 3

115 x 1

120 x 1 PR

125 x miss - its there...next time

21 Thrusts 42.5kg

500m row

15 Thrusters

350m row

9 Thrusters

250m row

8:30 - destroyed me....felt good though

Light Snatch

2009-12-16T19:40:00.000-08:00

40x1x5

50x1x5

60x1x3

70x1x2

72.5x1

75x1

80x1

Leg's still shot. Surprised I hit 80, my 2010 goals will be up soon but one is 92kg snatch.

Out of Shape is an Understatement!

2009-12-15T19:42:00.000-08:00

"The Chief"
3 Power Cleans 135lbs
6 Push Ups
9 Squats
AMRAP in 3 minutes
1 minute rest repeat for a total of 5 cycles.
1. 5rds 2. 4 rds +2 PC 3. 3 rds + 7 squats 4. 3 rds + 2 PU 5. 3 rds + 6 PU

Really good WOD although frustrating because I burnt out so fast. Definately have some ground to make up. I might get another week of training in before I have to head back to work. Going to do some O lifts and focus on strength. I did the MetCon because I have never done it before and it looked fun...haha...it's fun looking back on how pissed I was that I was breaking up 9 air squats in the secound round! I am not letting it bother me too much, striving to be an elite CrossFitter is not one of my priorities right now. Although I have been really geeking out on the nutritional readings and business planning while I have been off. If I get some time I will through up some reviews and questions up for comments.

Computer issues/Ranting

2009-12-14T21:30:00.000-08:00

I apologies I have not been posting. My laptop is in the shop and Dani's has been out of commission until today. I have been doing some lifts and a lot of reading. I will start posting again after tomorrow's workout. Might to a MetCon and see how I feel. I could be heading back to work soon but not as far away.

It has been nice getting lots of sleep and eating real food. It will be even better when I can make my coaching job full time. Unfortunately due to my job now I probably will not compete in the sectionals. I have a feeling I will be working Jan., Feb., March and part of April with little time off. Not knowing my schedule and not being able to devote time to train is why I have made my decision. There will be lots of time to compete in the future, this sport is not going anywhere.

I know Murph and Ben will be representing in Ontario and BC. Pat, what are your plans? Tommy, do you think you will compete? I would like to see others who do not do CrossFit enter these challenges. I know there are lots of well rounded athletes out there that could do well in these sectionals, that do not CrossFit. Is $25 000 enough to start pulling in serious athletes? I think give it a few more years and the competition will be at another level. Ex proffessional athletes or ex varsity athletes are really going to excel in my opinion.

What does everyone else think? Is the CrossFit Games the unltimate proving ground? How long until it gets some serious athletes and a large purse? Is Mikko the Fittest man in the World?

Back to the Basics

2009-12-08T08:55:00.000-08:00

(Some Christmas readings)

So I am home from Quebec. I was there three weeks, it was good for the wallet but terrible for the body. I worked long ass days and did not get much sleep or proper food. Right now I am going to focus on strength and start the MetCons once I start eating a bit better.

Pat called us all out on some fitness goals for 2010, so I will get those up soon.

Bonjour....MERCI!

2009-11-16T08:35:00.000-08:00

So I am in France trying to get my shit together...I work long days, 12 hour shift with a 1.5 hour drive to work each way. I am still planning on lifting twice a week starting this week. Maybe I will pick up some milk for work tomorrow...more to follow on this. In the meantime check out Dani's Snatch!

Off to Quebec

2009-11-12T15:39:00.000-08:00

Tomorrow I board a plane to Quebec to work on a drilling rig. Weird right? Come out west and end back up out east on a rig. I am not sure how long I will be there but I hope the town I am staying in has a gym. If there is I will do 3 x a week just Press, Deadlift, Squat, Bench Press, Pull ups and Dips....Starting Strength style stuff. I will include the odd gymnastic skill and MetCon depending on other factors, mainly if there is a gym.

No gym and I will be the weird guy doing burpees in my hotel room....better than nothing.

As always I will blog for everyone's enjoyment.

We Will Remember them...

2009-11-11T18:50:00.000-08:00

(Myself and Warrant Officer Rick Nolan, KIA 3 September 2006 in Panjaway Afghanistan)

Today is a special day for me. I really like to reflect on things and be thankful to all of our veterans. I also like to reflect on my comrades that lost their lives in battle. We are very lucky to live in this country and have all the freedoms we have.

"Erin" In honor of Masteral Corporal Erin Doyle, 32, was killed in a Firefight August 11th, 2008, in the Panjawa district, Khandahar Province, Afghanistan. He is survived by his wife Nicole and daughter Zarine.

5 rounds for time:

15 Dumbell Split Cleans 40lb dumbells

21 Pull-ups

14:24 PR by over 3 minutes

I would like to have fought next to Erin, he seemed like an amazing guy. You can read more about him here if you like. His story and all the other heroes motivated Dani and I to go hard on this workout. Dani completed it with 25lb dumbells in 19:04.

Mid Atlantic Qual WOD

2009-11-10T06:53:00.001-08:00

3 rounds

10 Deadlifts

5o Double Unders

7:24

Not bad compared to the last time I did it 6 months a go. Used 225lbs and did it in 9:45. Fast times in the actually qualifier were 3 - 5 minutes. I was able to rep the first round out unbroken but fell apart in the later rounds. My MetCon is lacking but its a good thing MetCon is easy to lose but just as easy to back. Strength on the other hand takes time to build and to lose. I would rather focus my efforts on strength.

Beat by a Girl

2009-11-07T13:21:00.000-08:00

Played squash with a client of mine today. She is a national caliber player so it was a good workout. For those of you that do not play squash it is a game in which knowing where to stand and place the ball can work in your favour. She played a game called, "how much can I make Sean run around the court." But it was still a lot of fun and I learned a lot from her.

Afterwards

Back Squat 5x5

115kgx5

117.5kgx5

120kgx5

122.5kgx5

125kgx3

Legs were a little sore, probably should of hit the last set no problem.

Press and MaxFit

2009-11-07T00:33:00.000-08:00

Press
50kgx5
50x5
50x5
50x3
5x4
METCON (MaxFit)
4 rounds for time
15 Pull-ups
10 Box Jump 20 inch
5 Deadlift 100kg
5:11

Chinook = Running

2009-11-05T20:07:00.000-08:00

Clean and Jerk

40x1x5

60x1x2

75x1

90x1

100x1

105 x clean missed jerk

105 x 1

105 x 1 press out

105 x miss

Ben's Brutal Metcon

AMRAP 12 minutes

400m run

12 burpees

21 box jump 20inches

3 rounds + 400m run + 5 Burpees

Thanks Ben, I remember now how much I suck and hate running. Hopefully these Chinooks occur more often and I can get outside and run more.

I'm Back

2009-10-30T18:23:00.000-07:00

I'll save the horseshit exuses of work and life and get back to training....

Snatch

77.5kgx1x4

missed #4 and tried again and missed

MetCon

3 rounds

10 thrusters 95lbs

10 Burpees

4:07 BIG improvement from last time i did this 5 months a go

Back Squat, Press Pull-ups

2009-10-19T18:58:00.000-07:00

Back Squat

5x3

115kgx5x3

Press

50x5x2

Pull-ups (Strict)

Strict pull-ups and Press has suffered because I have neglected them. My back squat is feeling solid and will be back up to 130kg x 5 in time. From there I am just looking at getting stronger. Pat hit a bodyweight Press the other day which is amazing...I am setting a goal to get one within a year!

Clean and Jerk / Max Fit USA

2009-10-18T14:21:00.000-07:00

Clean and Jerk in kg

40x1x5

60x1x3

80x1x2

90x1

100x1

Work Set

102.5x1x4

Video shows set 3 with a slight press out. First two were solid and last was shaky in the jerk. I did not catch it locked out overhead and it caused me to be off balance.

Max Fit USA

21-15-9

Thrusters 75lbs

Burpees

6:07

- all thrusters were unbroken, burpees buried me, I smashed me knee this morning walking in the dark and it was a factor....but good variance at the same time.

Snatch Coaching required

2009-10-16T19:44:00.000-07:00

(82.5 miss) (85kg miss)

Today was frustrating. 80kg went up easy, but I didn't get it on video. I then attempted 85kg and failed. I next moved down to 82.5 but could not stick it. Above are some video's, input from anyone is welcome and appreciated. I have more videos of misses if required.

Post Snatch WOD to kill frustration was:

Jackie

1000m row

50 thrusters 45lbs

3o Pull-ups

7:25

Clean and Jerk, Double Unders

2009-10-14T19:31:00.000-07:00

Yesterday

Clean and Jerk

100x1x4

As many double unders as possible in 10 minutes

403

This was inspired from OPT's challenge. It was tough, Dani beat me, I am going to do it again soon and get 450.

Today

Pressed with a client during a personal training session. Numbers were pathetic...need to start pressing more again.

Snatch

2009-10-11T21:12:00.000-07:00

Quick Snatch WOD pre-Saturdays Free workout
After a poor warm-up missing 70kg three times and 75kg once I found my groove
75kg x 1 x 4

This weekend has been busy, phase two of the garage insulation is going down. I should have it all complete and warm for Monday's evening classes.

Gotta focus on training harder....Competition is November 21st.

Two Days of WODs

2009-10-08T15:37:00.000-07:00

Yesterday

Back Squat

112.5kg x 5

120kg x 5

130kg x 3

139kg x 1

145kg miss - lost it in the bottom

145kg miss - same

Metcon/Practicing my push-ups

21-15-9

Box Jump

Push-ups

2:12

Today

Split Jerk

85kgx1

90x1

95x1

100x1

105 miss (sloppy technique) - Strong enough....need more prac.

Ben's Metcon

2 rounds

30 KB swings 1.5 pood

20 Wall ball 20lbs

10 Pull-ups

250m Row

6:57

Snatch and Deadlift

2009-10-05T20:35:00.000-07:00

Snatch

72.5kg x 1 x 4

Deadlift

150kg x 5

160x1

170x1

180x1

185x1

Just wanted to pull 400lbs today. 407 went up pretty easy. I think if I do a 1RM day I will PR, that makes me happy. Snatch felt really solid. 75kg next time.

Pat's Programming

2009-10-02T18:51:00.000-07:00

It's nice when someone else makes up your workout. Pat and I had a good discussion about training via email. My training is going to be a lot different than his and vis versa just because of our lifestyles. Although, I took a page out of Pat's programming today.

Clean and Jerk 1x4 at a weight I knew I could make

95kg x 1 x 4

MetCon

3 rounds

20 KB Snatch's 1.5 pood

400M run

Rest 2:30

rd 1 2:07

rd 2 2:12

rd 3 2:17

I like the work rest ratio. It is a page out of OPT's book. I have been meaning to chat with him about this because he does it with his athletes often. He is a busy guy but next time I see him I will inquire about this.

I like the short 1 x 4. I think it may work for me. I also like the max effort days so I will continue those as well. Following anyones programming right now is not going to work for me (performance menu, main page etc.) I am having a hard time being a good employee, coach and athlete. I will focus on being a good employee so I don't lose my job and coach because it is what I love doing. As for being a great athlete, right now I am just going to have fun, pick stuff I want to do and try and focus on stuff I suck at.

Late Postings

2009-10-01T18:00:00.000-07:00

Yesterday

Clean and Press 1RM 60kg (pathetic...haven't been pressing much)

500m Row 1:24.2

Power Clean 3RM

90kg, 100kg x 2 (should have done 95kg)

Today

2RM Satch

72.5kg

missed 2nd rep of 75kg twice...very frustrating

3RM Front Squat

110kg x 3

115kg x 2 (252lbs..not far off my 1RM)

5 rounds

10 push-ups

10 toe to bar

6:19

Toes to bar crushed me....need to work on them...they are harder than knees to elbows in my opinion.

Clamping down

2009-09-28T18:58:00.000-07:00

Snatch - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1
Clean & jerk - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1
Deadlift 145kg x 5

3 rounds for time:
20 kipping pull-ups
8 box jumps (36 inch)

4:18

Used 80kg and 105kg for my calculations. I will be doing atleast one of these workouts per cycle. I will try to maintain 3 on 1 off but I imagine it will be more varied than that. I have clamped down a bit on my programming and I am thinking it ahead a week or so. I want to do well in my O-lifting competition and get stronger.

Fight Gone Bad PR

2009-09-26T17:40:00.001-07:00

Today was a lot of fun. We had 13 people do the workout and lots others came out to watch. It was a great turnout and we raised over $1800. I PR'd and didn't know where I was after.

Fight Gone Bad

3 rounds 1 minute each

Wall Ball 20lbs

SDHP 75lbs bar

Box Jump 20 inches

Push Press 75lbs

Row

Rest

Round 1 Round 2 Round 3

28 20 22

28 19 20

34 25 25

23 15 18

21 15 18
Total: 331

I am happy with this score. My Met Con needs work. I have been working on my O-lifts lots and will continue to do this with more strength work. Met Con is easy to get up. If I really wanted at 350 or greater score I could just do FGB every month...but that would be crazy. Rip has me convinced that I need to get stronger to get better...he makes a valid argument.

NO DEBATING ALLOWED

2009-09-24T18:35:00.001-07:00

I respect the opinions and knowledge of others and I am always up for some good debate but I was quite disappointed when I was blackballed off a site recently. I brought up some valid arguments which created counterarguments. Ben W. chimed in with some excellent points that I guess ended the debate. I am fascinated at how close minded and stubborn people can be.

I would like to poll the top 50 CrossFitters in Canada and see how they eat. I am going to start with all the monsters at CrossFit Caglary. I bet most eat a shit load of eggs and bacon and they have awesome cholesterol. In the near future I am going to get some blood work and just dump my body full of fat and cholesterol while minimizing all grains and sugars. I want to prove, by using myself this cholesterol con.

Anyway's here is Ben's post that got deleted (it is in response to a bunch of horse shit about fat being evil and some bogus studies along with BS on Gary Taubes being unqualified to research scientific studies)....the guy is fucking smart and I can't wait to have him in my gym as a trainer.

"Taubes investigates the science behind the lipid hypothesis. For an understanding of this hypothesis and how it fails to show any correlation look here: http://wholehealthsource.blogspot.com/2009/07/diet-heart-hypothesis-stuck-at-starting.html

The first study cited on dietary fat and the risk of coronary heart disease in women (http://content.nejm.org/cgi/content/full/337/21/1491#R4) is an observational study that only hypotheses can be derived from. They show correlation, not causation. If anything the study shows a correlation between trans fat and CVD, which I agree with. They even go onto say that low-fat, high carbohydrate diets (promoted by the likes of AHA) cause decreased levels of HDL and increased levels of fasting triglycerides. "Because low levels of HDL cholesterol and high levels of triglycerides independently increase risk, the value of replacing fat in general with carbohydrates has been questioned."

The link for "great advice" about eating well lead me to a brochure sponsored by Becel. Surely you do not suggest that eating vegetable oil (which is normally liquid at room temperature) in the form of margarine is better for you then butter? Their understanding of simple biochemistry is lacking, stating that LDL cholesterol simply "leaves plaque deposits on the arterial walls." They are correct in stating that your liver produces the bulk of cholesterol in your body, however, HMG Co-A Reductase is the enzyme responsible for cholesterol synthesis in your body. Insulin and glucagon are the main regulators of this enzyme. They even state that "Dietary cholesterol only has an effect in some people. From a nutrition perspective, the best way for controlling blood cholesterol is to eat a healthy diet that is lower in fat, especially saturated and trans fat." Well if the majority of cholesterol in your body is made by your liver, which is controlled by HMG Co-A Reductase, which in turn is regulated by Insulin, wouldn't the best way to control blood lipids be a diet that best controls blood sugar? "

Isabell Rx'd

2009-09-23T18:48:00.000-07:00

Isabell

30 Snatch 135lbs (Used 62.5kg)

7:44

I am happy I did this Rx'd. The main factor was my legs. They were smoked out from all the pistols, I would like to do this again with some competition and see how I do.

Clean and Jerk PR and Clean PR

2009-09-22T20:43:00.000-07:00

Clean and Jerk Heavy single

90x1

95x1

100x1

105x1 (231lbs) PR

107.5 x Fail

107.5(237lbs) x Clean Failed on Jerk PR Clean

That last clean was the hardest clean I have ever done. It was slow out of the bottom and sloppy. I could have jerked it if I didn't have such a tough clean. 105 went up easy in the jerk. My competition is the 21st of November. I want to hit a 85kg Snatch and 110 Clean and Jerk. I need to buckle down and train harder.

MetCon

AMRAP in 10 minutes

5 Med Ball Cleans

10 Pistols

15 Double unders

8 rounds plus 2 pistols

Finally, I hit 80!!

2009-09-18T18:12:00.000-07:00

My failed attempt at 80kg two days a go has caused me to lose sleep. I had to try again.
Snatch Heavy single

40x3

50x2

60x2

70x1

75x1

80x miss

80x 1 PR (176lbs)

82.5 x miss (not even close)

82.5 x miss (caught it but lost it behind me)

Pat's MetCon

10 MU

40KBS 1.5 pood

8 MU

30 KBS

6 MU

20 KBS

4 MU

10 KBS

2 MU

13:40

Good job on this on Pat. I know MU are harder for you in your small space. I had them up so I could get lock out on each rep.

Hopper Deck

2009-09-17T20:25:00.000-07:00

Today I pulled a card out of my Hopper Deck and it was Josh.

21 OHS 95lbs

42 Pull-ups

15 OHS

30 Pull-ups

9 OHS

18 Pull-ups

10:50

Shitty time...my grip failed on the pull-ups. They need some work. I am still going to be focusing on my strength. Rip has motivated me to get stronger again. Met Con is something that can be built up fast but just about everything depends on strength and it takes a long time to build. So, short term my Met-Cons will suck but I will get stronger and eventually crush them again. Anyone disgaree I would like to debate this.

Snatch and Clena and Jerk PR's

2009-09-16T20:56:00.001-07:00

Today I cam and did heavy singles. I PR'd my Snatch at 77.5kg (171lbs) and missed 80kg. I blame my miss on a nurse he came and interrupted my workout to do a checkup for a life insurance policy I am buying. She took my blood pressure after my Snatch PR and it was still really good, 112/80 I think??

My Clean and Jerk session started when she was done with me and had taken some blood. I lifted 100kg (220lbs) overhead which was a PR for the jerk but I have cleaned 107kg before. On my 105 attempt I missed the clean 3 times...I was not happy. I think I can put it overhead but I will have to work on things more. Not bad for my lack of committment.

Metcon After

3 rounds

15 Pull-ups

10 Box Jump 36 inches

4:01

I will address the Barbell Cert comments this weekend...I do need to get some sleep. Thanks to all who read my blog and comment...I wish I had some time to get into this debate but it will have to wait until this weekend.

Barbell Cert

2009-09-15T20:31:00.001-07:00

Ok So I have not posted in a while...things have been busy around here with work and the gym.

This past weekend I participated in Mark Rippetoes Barbell Cert. It was fantastic. I learned a truck load. Basically re-learned how to squat, press, deadlift and power clean. Rip is a great coach and he has a really well educated staff. I like his arguments on the importance of strength in life and CrossFit, how O-lifters should be low bar back squating and his teaching progressions. All good stuff, well thought out with sufficient evidence and data.

I would love to expand on this more but I will at another time....

I did a O-lifting workout today after a 11 hour shift that got cut short because some clients came in. Our 6 am class is sold out...I am happy about that.

Getting Faster

2009-09-07T11:28:00.000-07:00

Dani and I just bought a C2 which will be here in time for Fight Gone Bad IV. I haven't rowed 500 since my last time posted on here. I pulled another PR 1:26.4. I felt I had more in me. Sub 1:24:0 is definately possible very soon.

Back to the Oly lifts

2009-09-06T19:33:00.000-07:00

Performance Menu WOD

Snatch - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1 (Used 77.5kg)
Clean & jerk - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1 (used 98kg)
Back squat - 60% x 6; 65% x 6; 70% x 6; 75% x 4 x 2 (used 130kg)

I dismissed the snatch shrugs. Other than that it was good. My Snatch is feeling solid but lots of work to get 85 overhead. I will be competing November 21st in the Alberta Weightligting Association Provincial Championships in Edmonton, Alberta. I want to clean and jerk 110kg, and Snatch 85kg.

Guerrilla Marketing

2009-09-04T17:05:00.001-07:00

Today was fun, Dani and I went out to a busy intersection with a big sign and did a workout. We had Catherine, Murph and Tiffany handing out flyers while we suffered through the following:

AMRAP in 20 minutes

5 KB snatch 1.5 Pood

5 Burpees

5 KB swing 1.5 Pood

5 Push Press 50lbs

14 rounds + 3 Snatch .... I think.

Not sure on the accuracy of that. We has lots of people go by and I hope to do it again soon. About 2 hours before this I tried out the workout I will be putting everyone through for our Grand Opening.

3 rounds for time:

350m Run

10 Burpees

20 Squats

7:25 - This was not a great time. I dogged the runs. If anyone beats my time tomorrow I will give them a T-Shirt.

Murph and Catherine Visit

2009-09-01T20:03:00.001-07:00

Today Murph and Catherine hit a WOD with Dani and I

For Time:

25 Snatch 45kg

50 Pushups

75 Situps

100 Double Unders

9:48

This was radomly programmed in our basement. Each of us picked a workout and we picked task orientated and I chucked some numbers next to each exercise. It turned out to be not a bad WOD. I will post a picture up on the CowTown site tomorrow.

Fran you Dirty &$%^*

2009-08-31T22:22:00.003-07:00

Today we got our gym matted and the pull-up bar is up....that was my workout yesterday. Today I needed a good benchmark to measure where I stand. I chose Fran....it hurt.

Fran for those of you that do not know:

21-15-9

95lb Thrusters

Pull-ups

5:43 PR

5 secounds faster than my PR from January. I will shave a minute off this time in a month. If I forget to do this again in a month someone remind me.

First WOD in New Gym

2009-08-28T13:57:00.000-07:00

Things have been busy since I arrived. I had to blow off some steam today after trying to deal with the utilities people. Instead of verbally assaulting them over the phone I hit a workout.

5 rds for time

5 squat cleans 155lbs

5 Muscle Ups

14:00

Not bad considering what I have done to myself in the last week. I'll come back to this one in a month and see how much I have improved. Since I still do not have gas I am going to hit a cold shower.

Feel the Pain

2009-08-21T10:24:00.000-07:00

(Brad and I post workout)

Warm up

500m Row for time:

1:28:0 (PR - 4 Horsemen Gym record...but not for long eh Ben?)

WOD

21-15-9

185lbs Back Squat

Burpees

Pull-ups

11:12

Bumps and Bars are In!!

2009-08-19T14:04:00.001-07:00

(I have to thank Pat for letting me ship my bumps and bars to his house. I ordered 4 sets of 140kg coloured bumps from Pendlay and two Pendlay HD bars. Thanks Pat!)

Push Press

175lbs x 3 PR

4 x 430m Run with 3 minute rest between

1:21, 1:19, 1:26, 1:21

Clean and Jerk PR

2009-08-17T14:05:00.000-07:00

(Ben jumping and Murph holding the flag pole - pretty impressive)

Today I hit a quick PR with Ben at the 4 Horsemen Facility.

97.7kg (215lbs)

107kg - missed the jerk (235lbs)

MetCon

400m Run

21-15-9

Burpees

Wall Ball 20lbs

400m Run

9:11 - too much gluten in the last 3 days.

Rope Climbs are Fun

2009-08-11T23:37:00.000-07:00

Snatch - 78% x 1 x 5 (58kg)

Snatch balance - 70% x 3(52kg); 75% x 3(55kg); 80% x 2(60kg); 85% x 1 x 2(62.5kg)

Went light on the snatch balance (used 75, not 80), but could not land the last two. Felt tired and unfocused. Need a rest day.

4 rounds for time:

100 m row

2 rope climbs (22 feet)

1 min rest

6:11 (minus rest)

Today was fun, I did this MetCon with Wybond (picture above on the right doing pull-ups). He edged me out on the last rope climb, this was tough. Our grip was smoked!!!

More Oly

2009-08-10T23:50:00.001-07:00

Back Squat (High Bar) 85% x2x3

112kgx2x3

Push Press 80%x3x5

60kgx3x5

Snatch Pull 100%x3x4

75kgx3x4

I have to get used to the fact these workouts do not lay me out like a ME or Met Con. I am having fun with them and will see where I go. I want to compete November 21st in the Alberta Provincials in the Senior category in the 85kg division.

Oly WOD and Terrible Met Con

2009-08-09T17:30:00.000-07:00

Snatch Balance Heavy Single

- Worked up to 80kg x 1

Split Jerk 70%x3x3

65kgx3x3

Mid Hang Snatch 60%x3x2 65%x3x2

45kgx3x2

47x2x2

Muscle Snatch 75%x2x3

55kgx2x3

WOD 3rds

300m Row

10 Turkish Get ups 30% BW

13:35

Scaled from 24kg to 16kg in Secound round. They were taking to long. I am again a believer that TKU should not be in a Met Con. They do not move a large load quickly. They move it a long distance but do not meet the other qualifications of a functional movement used in CrossFit WODs. This whole WOD was taken from performance menu, maybe they design these for O-Lifters.

Isabel ish

2009-08-08T17:57:00.000-07:00

Max Fit USA

5 rds for time:

6 Snatch 125lbs

9 pull-ups

11:55

I think a sub 10 Isabel is possible with 135lbs. I will give it a shot in a few weeks.

Where am I Heading?

2009-08-06T20:18:00.000-07:00

(What a great picture! Miss you Dani!)

Press

115x3

120x3

125x3(PR)

125x3

125x2

MetCon

3 rds for time:

15 Sumo Deadlift High Pull

15 Burpees

5:02

It is time again to sit down and give my programming some serious thought. My shift work has moved me from Max Fit. Soon I will have my own box and be able to do whatever I want. I need a plan, and I need some new goals.

Paleo Sweet Potato Pie

2009-08-05T20:15:00.001-07:00

(The Master Chef, Tyler, is still tweaking this recipe. We will post it once it is mastered)

Front Squat in kg

85,90,95,100 x 5 and 105 x 3

21 - 15 - 9

Box Jumps 32 inches

Pushups

3:40

Snatch PR in the PR House

2009-08-01T15:54:00.000-07:00

(75kg PR) 165lbs (77.5kg miss) 170.5lbs

Today I had a great lifting session with my dad. I hit a PR and found some major errors. You can see it in the video, I am jumping too wide. This caused me to miss 77.5kg. I can easily pull it high enough, I just need to get under it faster and not jump as wide. Please add more comments if you see anything else. Thanks.

Two Days, One Post

2009-07-29T22:37:00.000-07:00

(Me and Sophia)

Yesterday I went to the base gym and did a short Press. It was interrupted because I got a chance to coach a few guys on some Olympic lifts. I have had fun coaching in Edmonton but I am really looking forward to running our first Boot Camp in Calgary. After Three of us did a Tabata Row session and I rowed 1010m.

Today I just did a short Deadlift. 315x5, 320x5, 325x5. I think my 5 rep PR is 340lbs. I am in Calgary for a few days with my dad so I am looking forward to another O-Lifting session.

Some Great Advice

2009-07-27T16:03:00.000-07:00

Yesterday I had yet another embarrassing performance. I attempted to break my Angie PR, which is a few seconds shy of sub 20, and failed miserably. Ben had some good advice in the comments section of my previous post and Pat emailed me today with some great advice.

I think to summarize things I need to start listening to my body and doing my own programming. When I am working midnights I have to scale back my training and intensity of my training for two reasons. 1> My body isn't getting the sleep it likes to run on and 2> I am sleeping during the day with light beaming into my room (see Ben's comment on why this is bad).

I think there are universal laws that dictate a template that can be used to optimize training with diet, programing and sleep BUT everyone is biologically different and will run best at certain levels. Pat, for example, only gets 6.5 hours of sleep a night and still puts up impressive PR's. Although I could operate with that amount of sleep I do not think I could PR like that.

Just a side note, while I was in Afghanistan a good nights sleep was non existent. Every night was riddled with turret shifts or interrupted by the bad guys. Combine that with the stress of getting shot at and having shit blow up all the time, my body was definitely under high levels of stress. After 5 months I went on three weeks of leave in Italy and Greece with my girlfriend and mom. I was a freaking zombie....I hardly remember major events that my mom and girlfriend can easily recall. All my body wanted to do was sleep.

I need to geek out more on the effects of cortisol (stress), on the body. Long story short, I think that everyone needs to minimize artificial stressors and stop inducing a large cortisol response from irrelevant stuff such as, driving to work or too much cream in their coffee.

For myself, I think if I want to hit PR's I should get more sleep and program ME days and longer time domain MetCon's for my days off. Now an insightful quote from Pat...

"Finally, so many people want to do a CF studs training program and think if they do the exact same thing as OPT, Kalipa, Josh E, they will be fit like them...but no one thinks is my life outside the gym the same Do I work the same as these guys? Do I eat the same? Do they have the same responsibilities as me? The same stresses? We can not expect to achieve max results for following programs that do not consider our individual lives and incorporate a balance between training and recovery (which is 100% based on life outside the gym)." - Pat M

I Need to get More Sleep...

2009-07-25T15:33:00.000-07:00

(Tyler hits his first Deadlift PR at 275lbs! Good Job Tyler, you are improving more and more every day)

Deadlift ME x 1

Worked up to only 385lbs, a full 35lbs off my PR. I didn't expect to pull 420lbs today but I was dissapointed in my lift. I took the 9 hours of sleep I got every night as a student for granted. I am lucky if I get 6 hours working shifts....I am blaming this to some dips in performance. What does everyone else think???

21-15-9

GHD situps

Ring Push-ups

4:52

Keep on Pressing

2009-07-24T15:20:00.000-07:00

Press

5x5

Max Fit USA

4 rds for time:

250m row

25 double under's

6:40

Missing some posts

2009-07-19T20:40:00.001-07:00

So I am behind...yesterday I snatched. I was warming up....hit 65kg without a problem and caught 69kg but ditched it hard trying to save it. I bruised the shit out of my ass and it just threw off the rest of my workout....was really frustrating.

The day before last Tyler and I did a Back Squat and Press WOD

Today was another variation of "Running Grace" from Max Fit USA

15 Clean and Jerk @ 137lbs

400m Run

10 Clean and Jerk @ 137lbs

400m Run

5 Clean and Jerk @ 137lbs

400m Run

12:20

Going to take a few days off....

Good Luck Guys

2009-07-18T03:46:00.000-07:00

(good luck to the guys this weekend in the Ontario Challenge)

Max Fit USA

10 9 8 7 6 5 4 3 2 1

20 19 18 17 1 6 15 14 13 12 11

Power Clean 137lbs

Push-ups

18:28

No Bicep Curls Allowed

2009-07-15T19:58:00.000-07:00

(This image is going up in my gym for sure)

Max Fit USA

3 rds for time

10 Ring pull-ups

15 Deadlifts 225lbs

1000m Row

20:52

Was really gassed today....didn't eat enough. Tough WOD. My brother did it too with 115lbs on the dead and jumping pull-ups...he clocked in a minute slower but really gave a great effort. I hope all of my future clients have his work ethic.

"Running Isabel"

2009-07-13T22:51:00.000-07:00

Max Fit USA WOD

Run 800m

Power Snatch 30 reps 135lbs (scaled 115lbs)

Run 800m

16:34

3:20 run, 9:20 "Isabel", 3:54 run

Isabel is tough. I let my technique degrade too much. If I were to try this Rx'd I would really have to focus on technique.

GO CROSSFIT CALGARY!

2009-07-12T14:01:00.000-07:00

(Picture from CrossFit Games Twitter Feed - 6th event was a 1 rep max snatch. The winner snatched 240lbs after 5 BRUTAL leg intensive WODs the previous days)

As of right now CrossFit Calgary took 2nd place in last affiliate team cup workout!!!! They were top 5 going in so we will see how the points hash out. I am very happy and cannot wait to congratulate them in person. I look forward to meeting OPT and AFT. I will definitely pick their brain on how they program because they have phenomenal stats. Two males and one female in the individual events (top 16) and the affiliate team taking 2nd place!! UNREAL!

Front Squat - worked up to 105kg (231) x 3...new PR for 3 reps. Think I can do 110kg next time.

30 Muscle Ups for time: PR is (9:51)

10:59

CrossFit Games Fever!!!

2009-07-11T12:01:00.001-07:00

(Picture courtesy of CrossFit Games, the Twitter feed- The Deadlift workout after a 7.1km run with BRUTAL terrain!!)

OK, I am a bit of a geek but I have been following the games closely today on twitter and the games site while I go about my business today. It is getting exciting, I am listening to the CrossFit Radio right now.

Press 3 sets of 5, then:

Max Fit USA WOD

5 rounds for time:

15 KB snatches Right Arm

15 KB snatches Left Arm

15 Back extensions

15 Double Unders

14:53

Trying to hit more Variance

2009-07-10T16:50:00.000-07:00

If you have been following the CrossFit Games you have seen the difficulty that will be involved in day 1. Not all the events have been released but the first two look brutal! I hit a workout today on no sleep and low energy to see how I would feel....it crushed me.

Max Fit USA WOD

10 rounds

275lbs Deadlift 3 reps

Ring Dips 6 reps

Knees to Elbows 9 Reps

23:53

Tomorrow I will be rested and I will hit another couple WOD's. I am excited to see how the Games turns out. CrossFit Calgary did awesome in the affiliate challenge....they were top five leading into the last event but slipped to 13th. Still a stellar effort! I am really looking forward to working with them.

Congratulations Dani!!!

2009-07-07T16:05:00.001-07:00

(Dani crushing Helen @ the 4 Horsemen box)

Dani got her first Muscle Up the other day!! After a lot of work it finally all came together. You can see the video here. GOOD JOB DANI!

Nutritional Content has moved

2009-07-06T15:51:00.000-07:00

(Dani was in Toronto with Monica picking up some gear and ran into Brad Pattison from the TV show At the End of my Leash.)

For those of you that do not know, I will be doing all my nutritional posting on my affiliate site now. You can check it out here. Pay attention to it as I will be blogging about various topics in detail.

Today was a easy Day....I worked on my weakest lift...The Press. It is still improving and I am happy. I also did a lot of technique work on the Split Jerk.

O-Lifts with my Old Man

2009-07-05T17:28:00.000-07:00

90 kg (198lbs) and 95 kg miss - BW is currently 82kg (180lbs)

So I had a great session of O-Lifting with my Dad. He found all of my major errors. I have a lot of technique work to do...but the next time I max out my Clean and Jerk I will put 100kg overhead. You can see in the video I could have put up 95kg but my jerk technique is terrible and I chickened out. When I get enough cash I am buying and Eleiko bar...they are fantastic and the difference between a normal bar is day and night.

Do Olympic Bars Really Break?

2009-07-02T19:59:00.000-07:00

Diane

21-15-9

225lbs Deadlift

Handstand push-ups

11:04 - happy - my hand push-ups are getting better.

So today I heard that 4 Olympic Bars were broken at the gym from dropping weight overhead. What do you think? I am calling bullshit because of all the people (that should be fired) that dislike CrossFit. I will investigate this and get back to you all.

I am almost through the Greg Glassman Speech he gave to the Marines in the CrossFit journal. I can't wait to get to the part in which he suggests all the US military civilian PT people should be fired. What did everything think of that series of videos?

Happy CANADA DAY!!!

2009-07-01T14:27:00.000-07:00

HAPPY 42ND BIRTHDAY CANADA!

Nicole

As Many Rounds as Possible in 20 minutes:

Run 4oo m

Max Pull-ups

Score rounds and Pull-ups

7 rds 101 Pull-ups

I am happy with this effort because I crushed my last effort. I could had time at the end to do some more running but decided not too...I am not happy about that. People that crush this WOD (150 plus reps), seem to do it in 6 rounds and just do a lot of pull-ups. I might try that next time, pace the run and hold on to the bar for more reps.

Hitting the 15 Percentile

2009-06-29T20:11:00.000-07:00

(Dani's 6am Class)

7 rds for time:
15 Back Squats 185lbs
15 Burbees
26:31

This WOD was f***ing tough. I broke up the squats after the 2nd round into sets of 5 and hit them hard using that bounce at the bottom of the hole. I got into a good groove but it was a very challenging WOD. I don't like to move into the greater than 20 minute time domain more than 15 percent of the time. Today was a day I did a long WOD and followed Coach Max's advice outlined below. I am happy with the way things turned out...my legs are smoked out.

Body Weight Overhead Squat!

2009-06-28T19:46:00.000-07:00

(Tyler's delicious, Paleo friendly, stuffed pork and peppers. Stuffed with ground Italian sausage, onions, fennel seed and apple)

Today I set a PR that I am happy about...BW OHS. It is one step towards my goal of a Bodyweight snatch.

OHS

3-3-3-3-3-2-1 (in kg)

60-62-65-67-71-80-85 (187lbs)

Followed by Tabata Sit-ups

Paleo Keeping my Energy UP ^

2009-06-25T20:42:00.000-07:00

I am blown away at the energy I have...today I got up at 0430 to go to work, worked 12 hours and did not get to the gym until 2000hrs tonight. I was still able to complete a workout with a decent amount of intensity and energy.

Today's Max Fit USA WOD

Back Squat

50%/10 60%/10 70%/10 75%/10 - I just used 285 for the calculations and it was a good weight. My PR is 315.

21-15-9 for time:

Box Jump 24"

Burbpees

4:51

Getting Stronger

2009-06-24T16:18:00.000-07:00

Today I Pressed and was impressed with my results. My press is improving a lot. I hope my other lifts keep improving so that I can beat my old 1 Rep. Max. I am thinking a CFT in a few months??

WOD

3 rounds

1 Rope Climb (22 feet)

10 ring dips

15 pul-ups

8 min.

Expected this one to be shorter...my arms turned into spaghetti really fast. Next time I will use more feet on the rope climbs and save the arms a bit more.

"STOP MAKING SO MUCH DARN NOISE!!!!!"

2009-06-23T11:16:00.000-07:00

I will let the video do the explaining for this title...some people really have a bone to pick with CrossFit...ENJOY!!!

Squat Clean PR

104kg (229lbs) ALMOST got 106kg

Quick MetCon

21-15-9

Box Jump 24"

Thrusters 25lbs dumbells

3:33

Coach Max Mormont on Scaling

2009-06-22T18:10:00.000-07:00

(Picture from Max Fit USA - Coach Maximilian Mormont)

A while a go I got an email from Coach Max and I sent him one back asking about how to scale his workouts and his advice on maximizing power output, - this was his response:

"To me time is not important! Handling the load and volume is. I calculate the tonnage. So if a wod has 10 deads at 315lbs that means you lifted 3,150lbs. Were as if we scale to 275lbs we only lifted 2,750lbs. So when you scale its cool but look at the tonnage. On a scaling like this we miss out on a quarter tone of weight.

I want you some times to scale so you are in side the time domains that I want. Other times I want you to suffer!!! Make it a strength workout. Even if it takes you a day to do it, I don't care. I should say don't let it go longer then 50min.

I want my athlete to be able to handle both kinds of capacity. Which are intensity and volume! Sometimes when people scale they miss out on the volume.

If you scale it should be that the Rx weight is over 90% of your 1 RM. Then its cool. If its 85% but heavy. Deal with it. Are best gains come from working out between 80 to 90% of are capacity! If you can handle 80% for a shit load of reps and keep technique that means your 100% will go up!"

A very insightful email! Today I took his advice and didn't scale my weak Hand Stand Push-ups. And I suffered...

Max Fit USA WOD

5 rounds for time:

10 pull-ups

8 Hand Stand Push-ups

6 ring dips

19:00