Press and MaxFit

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

Clean and Jerk / Max Fit USA

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.

Isabel ish

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.

Keep on Pressing

Press

5x5

Max Fit USA

4 rds for time:

250m row

25 double under's

6:40

No Bicep Curls Allowed

(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.

CrossFit Games Fever!!!

(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

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.

Hitting the 15 Percentile

(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.

CrossFit CowTown!!!!!!

(This Image depicts my excitement right now!!!)

YES WE ARE AFFILIATED!!!!  I would like thank Kathy and Lisa from CrossFit HQ for their kindness, support and understanding.  I am so excited and ready to get things going.  My first big event as an affiliate is going to be a charity event at the base.  More to come on this!  

MaxFit USA WOD

Push Press Work then:

5 rounds for time: 

10 Deadlifts 225lbs

10 Burpee Pull-ups

14:51 

Universal Scalability

Today I went the base with Brenda, My Uncles Fiance.  She is a committed CrossFitter and a great athlete.  (I will be blogging about her soon).  Brenda was involved in a vicious collision in a soccer game and was hurting everywhere.  We were still able to take the Max Fit WOD and scale it to her capability so that she got a functional workout that did not create any pain but still had her moving.  This is better than nothing, the worst thing someone can do while injured is think they cannot workout.  

Max Fit USA WOD 

800m Run

50 Overhead squats 

40 Ab Mat sit up throws (20lbs to 8ft target) (HARD!!!!!)

30 KB swings 1.5 pood (scaled, no 2 pood)

800m Run

16:07 

Brenda's WOD

400m row

25 tow touches

25 knees to chest

25 kb swings

400m row

9:36 - GOOD JOB BRENDA!

There's Nothing Like Good Snatch

I have not Snatched in a while so it was not a big day for numbers.  Technique is coming along, I started low and worked up slowly to just 65kg, doing 7 sets of 3.  I land with the weight too far back...I think.    I shall post a videos below for your comments.

  

Post Snatch Max Fit USA WOD

3 rds for time:

15 Power Clean 75lbs

15 Pull-ups (scaled from L pullups)

15 Split Jerk 75lbs

15 Knees to Elbows

15 Thrusters 75lbs

22:05 - bad choice for a Post Snatch WOD...I was smoked.

Last set of 3 @ 65kg

I Love Paleo Living

Started with a Press 3 x 3 then:

Max Fit USA WOD

21 - 15 - 9

Deadlift 225lbs (scaled from 275lbs) 

Burpees 

7:05

I look better, feel better and I am performing better.  Those old PR's are going to be toast soon. This Paleo Stuff works!

Let's all Critique my Push Jerk

Ok...So we all know how much I struggle overhead.  I know I am strong enough to put up atleast 205lbs but I need to work on technique.  Below is the workout I did and the last set of Power Clean and Push Jerk at 85kg (186lbs).  The complete workout was 5 sets at 2 reps of each.  I kept the weights low to work on my jerk.  These are the last two and felt strong, I could have done more but I was unhappy with my landing....post thoughts, critiques, etc. to comments.  The rest of the workout as per Max Fit USA  - Deadlift x 5 reps at 60%, 70% and 80% of 1 rep max.  I didn't use my actual one rep max of 420...I used 400lbs.  Finally, 15,10,5 Parallette Push-ups, GHD sit-ups AQAP - 2:26. 

Not for Time Today

WARNING - THIS MAY TURN INTO A BIT OF A RANT

Today's workout was interrupted and turned into a dog and pony show.  Some lady freaked out because I was dropping 95lbs from overhead so we had to move the barbell down to the ground floor...which caused us to have to run all the way back to the bench press.....it was just gay and frustrating.

Max Fit USA WOD 

21 15 9 

Power Snatch 95lbs 

Bench Press 110lbs

Box Jump 24"

It was under 15 minutes with all the interruptions.  Snatch's were not that bad but the bench killed me.  I am weak as s**t on the bench.  Rx'd weights for this WOD were 135lbs snatch and 185lbs bench.  To tell you the truth this is the first Max Fit WOD I didn't like.  Maybe it was the bitchy PSP telling me I was cracking the concrete or the fact I suck at bench press....I don't know.  I was also irritated by the muscle heads that come up to the CrossFit area and do freaking bicep curls and other gay non-functional movements.  I love the Edmonton Gym, it is a badass facility, but I am looking forward to getting my own gym up and running...SOON.

Rest day tomorrow then back to hitting it hard.

CrossFit Edmonton ICC 2

(Brad - a 4 Horsemen showing a proper push-up - chin, chest and thigh touch at the same time)

Warm up
DROM - arms & legs
CFWU x 2
Max Fit USA WOD
21 - 15 - 9
225lb Backsquat (Scaled to BW 186lbs)
Back extensions
9:35 - This was tough, definitely a lower back intensive WOD. Finished up with some Muscle Up work.

This Saturday CrossFit Edmonton is running a Inner City Challenge 2. The WOD is AMRAP in 15 minutes - 10 pushups and 15 Power Cleans at 95lbs. It was chosen out of a hopper with 90 movements. I am working graveyards for the next few days but I am still going to suck it up and go compete. Pushups are a huge weakness of mine but I will still give it a go. Should be FUN!!

Quest for PR's

(I am weak as s**t overhead. Thus, I have been going overhead a lot lately.)

Press 3 sets of 5
Max Fit USA
5 rounds
Row 1000m
Rest 1 minute
3:41, 3:48, 3:56, 3:55, 3:41
Yea I sandbagged a bit in the middle.
Cash out - Rope climbs

Diet has been tight. I am feeling, looking and performing better. I hope I can crack a few PR's soon. I am still doing WOD's from MaxFit USA.

Delicious Salad

(My Brother Tyler Made a delicious Paleo friendly buffalo chicken Salad. Post to comments for the recipe. Stay tuned for more delicious creations from him)

Today I worked on my OHS, which needs lots of work and then hit a MaxFit USA WOD.
AMRAP in 20 minutes
7 double unders
7 pull-ups
7 push-ups
14 rounds
This was a decieving WOD. Turned out to be very challenging. My pushups failed early and the Double Unders were giving me problems. I could have used a workout buddy on this one to push me harder but it was an excellent WOD.

Eat Exercise and Be Fit Incorporated!

(The Edmonton Garrison Facility - the front half)

So we are incorporated now...I think a few days until it is "official." After my workout today I had a great conversation with a manager affiliated with PSP. Even though Edmonton Garrison has an absolutely gorgeous CrossFit gym, they still haven't bought into it fully because they feel it has too many injuries. I think this idea has come from people who have "horrifically shitty" technique doing some of the complex lifts and have a massive EGO so they do not scale properly. This is the biggest debate topic right now with CrossFit. What has been your experience? Do you think PSP factors in injuries from sports or people who are weak and out of shape and are constantly on medical catorgory? I don't think they do, one thing I have found with CrossFit is that is will find and expose your weakness. For example, my left leg is longer than my right and as a result I injured my shoulder doing high rep. KB snatch's. After time with the my Chiropractor, I sorted things out and now I am 10 times better for it.

I am going to dig for some research on this. It might take time because people that have it are busy. I will keep you posted. I made myself available to anyone at PSP that wants to have an intellectual debate about this but I am not pushing for it. They have a great thing there and are leaps and bounds ahead of places like London.

MaxFit USA WOD (scaled)
10 rds
3 Deadlift
6 Paralette Pushups
9 Knees to Elbows
Sean - 17:31 225lbs (should have done more but airing on the side of caution)
Tyler - 105lb dead, reg. pushups, knees to chest - 15:47

Efficient Technique Maximizes Intensity

(Pat showing how to maximize intensity with an efficient kipping pull-up in Peru)

Today I had an awesome time hitting a WOD with Auty Brooks owner of CrossFit Edmonton. He works on the base as a member of the PSP team. We did a Maxfit USA WOD called "Running Grace" but scaled the weight to 135lb for the whole WOD instead of increasing to 155 and 175 for rounds 2 and three
"Running Grace"
135lb Clean and Jerk x 15
Run 100m
135lb Clean and Jerk x 10
Run 200m
135lb Clean and Jerk x 5
Run 400m
Sean: 8:58 Auty: 7:51

Today was a lot of fun and I look forward to doing it again. Auty has over 2 1/2 years as an owner of a CrossFit gym. I look forward to picking his brain about his business and other areas of coaching and CrossFit.

Technique and Intensity
For those of you that don't know, Intensity is strictly power output. So, for example, in Grace I can calculate my power output by multiplying the work done (load moved) by the distance traveled and divide by time to get power. Power is exactly equal to intensity. So, to increase intensity in Grace I would have to do it faster...simple right? Now, today my clean and jerk went from semi respectable to "horifically shitty." I could have easily had a better time by more efficiently executing my clean with a bigger shrug etc. Problem is, fatique tends to send that plan into the trash can pretty quick. My new mindset is to focus more on efficient movement during my workouts to conserve energy, get a better time and increase my power output. By increasing my power output I will be increasing my intensity which is "almost always the independant variable associated with optimizing returns" - Greg Glassman (the shotcut to the good stuff).

Questions or Comments?

MaxFit USA WOD

5 rounds for time:
250m row (sub`d 200m Run)
With a 1.5 pood KB - 10 SDHP and 10 swings without putting it down
10 burpees
14:28

This was harder than I thought. Running on the grass is a good way to vary a workout.