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.

Dani's BootCamp - What are You Waiting for?

(Dani Crushing a classic CrossFit workout after learning from top tier CrossFit training staff in Lima Peru)

For those of you that don't know yet Dani will be running a BootCamp out of her garage this summer. This is your opportunity to get world class training from a talented and passionate athlete. What does fitness mean to you? What do you know about fitness and nutrition?

If you are open minded and have a desire to work hard for results then this is for you. Dani will not only expand your knowledge on how to maximize your intensity and get results but she will teach you how to ensure your workout isn't a waste of time, by eating RIGHT!

You are going to learn things that go against the "norm"...we are not the norm. We are a full frontal assault on the mainstream fitness industry. Our methods actually work and we care about our clients...yes WE CARE ABOUT YOUR SUCCESS! At the same time we will not lie to you...it will not be easy...it will take commitment...can you handle this challenge? Sometimes in life the best things that happen to us occur because we move out of our "comfort zone." "The definition of Insanity is doing the same thing over and over and expecting different results." Try something new...I guarantee you will not be disappointed.

Dani is Certified and very capable in CrossFit Methods, POSE running methods and can tech you how sustain health and longevity by teaching you a simple and attainable nutritional lifestyle. This is world class training that you can receive in an intimate setting. What is fitness, health and longevity worth to you?

Weak and unhealthy people are lame....BE STRONG...BE HEALTHY! Contact Dani!

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

Lot's Going On

(Sign up for Dani's BootCamp ladies and you can get a bum "made by CrossFit")

I got a call today from CrossFit HQ about affiliating. It was awesome they called me to check up on things and welcome me to the family. I look forward to getting everything in order and making it official soon. I will keep you posted.

I got a job today!!! It is with the commissionaires, which is a good fit for me because they are all ex military guys and girls. There is lots of opportunity in this job to do some neat work with RCMP, EPP and the Federal Government. I look forward to things!

My Nutrition lecture went very well. I still have to work on things more and clean it up a bit but I had a great crowd of 4 people to practice on. Keep posted I plan on stepping up the nutrition content on here. I have been meeting some cool guys on the base at the CrossFit gym. I am going to put up posters and start some personal training there. There is definately a great CrossFit knowledge base but I think all the guys who are qualified are with the Patricia's and they have their own gym. I am lookin forward to training some people there.

Finally, Dani has been getting lots of attention for her BootCamp. If you are interested in learning a boat load and getting fit you should check it out. Info is in the top left corner.

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?

CrossFit Edmonton

Just got back from CrossFit Edmonton, I had a blast. They have a super nice facility and a great group. I think there were about 10 - 12 people and a good mix of males/females. We did a "grinder" Push Press 3-3-3-3-3. I have never done it this way....but I like it. Usually I warm up and hit all three near a 3 rep max attempt. Today I hit 95-135-145-155-165x2 with a bit of a jerk. My overhead is still weak but its great to work on it again, I just pressed the other day but didn't blog it.
WOD
3 rds
10 chest to bar pullups
10 front squat at 165lbs
10 burbees
9:40
This was a great WOD. The weight was a bit heavy, I might have had a better power output by lowering it a bit but peer pressure doesn't accomodate scaling ...haha.

I loved the group setting at this gym, they have everything dialed in and down to a T. I want to learn as much as I can about how they became so successful. I look forward to training there again and picking the brains of the owners.

Nutrition Lecture

(This little bugger in Miami stole Dani's pearl earing...but we got it back.)

So I will be practicing delivering my Nutrition lecture tomorrow night to three lovely ladies. I have taken knowledge from Robb Wolf and added a Pat Sherwood twist. It fits with my own style but still has lots of tweaks to work out. I don't mention the zone at all, I think it is not necessary for my audience. This may carry on, I might just mention the zone for people that simply can't give up grains and dairy or that want to really crack down on the diet. I truly believe Paleo is the way to go for the average person and Paleo Zone for the serial killers that want to maximize performance.

Although, at the end of the day, if someone can't live without cheese they are going to eat fucking cheese! I want to make this thing attainable and phase people in. I will not consider it successful if only 2 of 10 people I give the lecture to stick with it. Thus, my lecture explains a lot of the "whys" and discusses health risks and disease.

Yes I need to post more on this....my Star Wars disease post is coming soon specially for Johnny.

Also, tonight I am going to CrossFit Edmonton for a WOD. Looking forward to checking out the box and talking with them about the business. I plan on visiting as many affiliates as I can in the next little while to get ideas for my business. There are a lot of successful affiliates that can't stop growing at a rapid pace....I have an idea of why that is but I want to learn more.

Not as big news as me going to CrossFit tonight but relevant to my family that reads this blog. It is official...I graduated with a BA in Political Science.