Thursday Night Crossfit - Solo

Thursday was a Blurr at the store............

Next thing I know it's 10:15 pm and I gotta squeeze a workout in.

So 60 secs with a pen and paper..and Voila !

Squats X 12
Planks 30 secs
Turkish Get Ups with 30 lb DB 3 per side
Push Press X 12 with same 30 lb DB

started and 10:22 finished 10:47 ...25 minutes

The Turkish get ups killed me!!!

Next Time hope to get 4 -5 reps per side..lots of technique to master.

Harder with both my lungs in my throat....FREAKin Turkish Get Ups!!!

Almonte Fitness + Great Workout + Awesome Seminar

This Monday Past Monmday December 15th found me and Eric Nantel training in Almonte
at Tony Lopes Gym Almonte Fitness, Located on the fringe of Almonte.

We were running late so we had 40 minutes to bang out our Monday Tri's and Shoulder day.

Max Swiss Bench with 100 lbs of Chains

Each set was Supersetted with One Arm Shoulder Press on the T Bar Row @ 90 lbs 12 reps per arm for 5 sets.

Ended with a max Swiss Bar Press of about 545 including the bar and Chains

Followed with

Face Pulls 5 sets with 60 secs rest
Tricep Pushdown 5 sets with 60 secs rest.


Great Volume awesome Pump and 40 minutes!!

At 7 pm I held a seminar on Intensity and GPP training for getting fitter and thereby increasing workout capacity and Strength.

I also went over the Importance of Beta Alanine for awesome workout Volume and Endurancee.

Thanks to Tony for Hosting us.

Thanks to Young Blood ADAM for being the demo guy for intesity Training using
Push ups and BDW squats.

Getting Bagged on Saturday

Another Saturday Morning came around and it was Sandbags again with my buddy Brian

This workout was inspired by the video of Terry doing clean and press.

I loaded the bag up to 100 lbs and proceeded to do the following

Clean and press 3 X 12
Turkish get ups with a 18 kg Kettlebell 3 each side
Planks 4 sets of 30 secs.

This took me 30 minutes and wiped me out!!

The Clean and Press was awkward as all get out. Each set was technically better,but got tougher due to hitting my wall.

This was my first time doing Turkish get ups and the same thing, each rep got easier but kicked my ass.

The planks were tough but a welcome change as I at least knew what I was doing technically.

All in all a great workout.

Next Saturday...hmmmmmmmm...more FREAKin sandbags!!

More on Sand Bag Training...

My Buddy Terry who is a personal trainer at Goodlife..(in my opinion one of their best)
sent me some footage of some of his recent Sand Bag Training.

Here he is doing his 3rd of 12 reps part of his 5 exercise workout with the 90 lb bag

Check out the thickness through the delts (shoulder area)..



Again Getting Tougher will make you stronger.

Here is what Terry has to say...

Hey Curd

Here is one of the sandbag videos. 90 lb sandbag. this was the last exercise (of 5) each with 3 sets of 12-15 reps.

My partner and I finished the workout in just under 25 minutes.
the focus of this one was cardio and muscular endurance.

Terry

Again Look at the Duration of the Workout 25 Minutes!!!

Simply FREAKing Awesome

Thanks Terry!!!!

Some Great Training Monday Night

Another great workout Monday Night

Swiss bar for Reps with chains


Bar 275 + 40 lbs for Swiss + 60 lbs of Chains

Set#1 - 5 reps
Set#2 - 7 reps
Set#3 - 7 reps
Set#4 - 7 reps

Face Pulls Blue Band - 60 secs rest between sets
5 sets of 35 reps

One arm Push Press on T Bar 70 lbs plus bar - 60 secs rest
4 sets 10 reps each arm

No excuses Arm workout - 60 secs - 45 secs - 30 secs - 15 secs

Tricep Pushdown Blue Band
Hammer Curls
Over Head Red Band Extension
Front Delt Raise with a BLue band in each hand - This was very tough

Really pushed the intensity..once again the fitter I am becoming the more I can grind out at the workout.

How to Cure a Hang Over with only 4 hours Sleep

Well it's the Day after the Night before...Feeling abit Hung over..so with that inmind it
was time for 9 am Crossfit..

This was my first workout with the sandbags!!

Circuit 1 - Sandbags

Shouldering Sand Bag 5 per Side - 90 lb Bag
Sand BAg Sqauts 5 per Side - 90 lb bag
Clean and Press X 10 - 30 lb Bag
Sling Shots X 10 - 30 lb bag
Push Ups X 10

Circuit 2 - Barbell Complex

Reg Dead Lift - 135 lbs Olympic Bar
Stiff Leg Deadlift - 135 lbs Olympic Bar
Hang Cleans - 75 lbs Olympic Bar
Front Squat - 75 lbs Olympic Bar
Push Press - 75 lbs Olympic Bar
Lunges - Body Weight
Push Ups - Body Weight

Repeated each Cycle Twice in 30 minutes

Lots of sweating, lots of Pain, Almost Puked 137 times...No More Hang Over

I love the Sandbags..All Hail the Sand Bag

Thx Brian Casey for bringing your Sandbags over and Hurting Me

Crossfit + PowerLifting + Beer = Great Dancing

Friday Night was The Wife's Office Party

Had my first Cheat Day in 6 weeks
Hit some beers
Ate a wack of Potatoes and Fresh Buns with supper
Hit more Beers
Danced pretty much all night

Haven't FELT this good physically in over 10 years

Not feeling a bit guilty...except for shoulder pressing Collin on the Dance floor

Thursday Night Shuffle

It was my turn to change our schedule this week due to my Wife's Xmass Office Party

so we changed our Friday night workout to Thursday.

Bench

Warm up
135 X 10
225 X 10
315 X 10
405 X 6

Workout
8 Sets of 1 rep 90 secs Rest betweens sets
510
510
510
510
510
510
510 Getting Tired
510 Pretty Much Burnt at this point pretty ugly rep but great grind all the way through it.

One arm DB Rows
140 X 10
140 X 10
200 X 10

Great Workout Nervous system shot to Hell

Fat Tuesday...I mean Fat Burning Tuesday

Last Nite I hit my "PT" Crossfit workout

BDW Squats X 12
Push Ups X 12
Cardio 60 seconds Level 2 on Bike
60 secs rest

Repeat

Hit 7 Cycles during the 30 minutes

Very Good workout, Raised my cardio level to 2 , definite fitness improvement

With all the hecticness of the last few days having these tight 30 minute workouts really
illiminates the Bullshit excuses of not having "Any Time" to workout.

Also having a workout plan and Journal to follow , really increase the effeiciency of training.

The better my fitness level the better ME!! I become

When Your Busy Things Go by Too Fast

Things have been quite hectic for me lately with some Business and some Family stuff.

I have been continuing to have some Phenominal workouts both Powerlifting and Cross Fit wise

Monday's Workout was FREAKing Amazing

Swiss Bar With 60 pounds of Chains

225 plus Chains 60 plus Bar 40 so 325 ish

3 sets of 8

then a max single of

385 plus chains 60 plus Bar 40 so 485 ish for a grinding single

Face Pulls Blue Band
5 sets of 35 reps

One Arm Dumbell Press
3 sets of 10 each arm 50 lbs

No excuses Arm workout

Tricep Pushdown Blue Band
Hammer Curls
Over Head Red Band Extension
EZ Curl Bar Curls

Arms were Pumped!!

I really am starting to feel the conditioning effect on the Tri's

Think of switching out the Biceps for Delts in the No more excusesto further the Delt toughness

Back on the Bench Press

Well my Friday Bench workout came around and I am always pumped for this day.

I am really enjoying the Crossfit. But I nothing will replace my passion for the Bench Press!!

This how the workout went down.

Bench

135 x 10

225 x 10

315 x 10

405 x 5

455 x 2

520 x 1 A little tough at the midway but managed to grind it out.

4 Boards Raw 1st week of 3

575 X 1

605 X 1

635 X 1 This weight was a challenege..definitely where I want to be struggling at. my goal is to master this weight and work towards 645 by week 3

Bent Over Rows

235 X 10

235 X 10

235 X 10

The wjole workout out took 40 Minutes...I could have pushed it to 35 minutes but I wanted to get a good attempt in at the 635...A year ago I would have taken 60 to 90 minutes to do the same thing.

My Fitness levels is improving weekly due to the FREAKing Crossfit

AWesome!!!

Did I Mention that my Legs Hurt?

Well They hurt less now!



Last Night was "No Excuse" Crossfit



So becoming a bit more FREAKish on Crossfit Training, I said to myself (I knew it was me because I recognized my Voice)



Let's do More Burpees!!



So the WOD (Work Out of the Day)



went like this



Burpees

Tricep Pushdowns with Blue Bands

Planks

Bent Over Rows with Dumbells



1st round 60 secs of each Non Stop Then Immediately Into

2nd round 45 secs of each Non Stop Then Immediately Into

3rd round 30 secs of each Non Stop Then Immediately Into

4th round 15 secs of each Non Stop Then Immediately Into



Total Workout Time 10:00 Minutes

Total Sweat Time afterwards 60:00 Minutes



Sprawled out on the floor Vomit Gurgling...Priceless









That Picture isn't me..I Looked Worse!!

What a Crazy Morning

What a Morning I had.

I woke this morning around 6:30 am..I looked around the room and woke my wife up.

I shook her until she began to wake.

I said "Baby Call the Police!!"

She sat straight up in bed and said. "Oh My god Why!!"

I quickly shot back at her.

"Some fucker broke into our house last night, snuck up into our bedroom,
and proceeded to beat my legs with a FEAKin' baseball bat!!!"

Big Pause...Laughing "oh wait a minute..it was that PT Crossfit last Evening..."

Needless to say she was pretty mad at me...

My Front quads are killing me!!

It's amazing what Crossfit Intensity can do for Muscle stimulation isn't it

My legs hurt just Typing this

Later!

My Quads R Killing Me !!

Crossfit Basics "PT"

Last Night I hit my basic Crossfit workout

Push Ups X 12
BDW Squats X 12 (Body Weight Squats)
Cardio 60 secs

Repeat Once more Then 60 secs Rest That's one cycle

Repeat this cycle as many time as possibe in 30 minutes

Last Night I got 7.5 cycles done a new record!!

That equals
180 push ups
180 BDW Squats

At a body weight of 355lbs thats ends up being 127,800 lbs of volume in 30 minutes including 15 minutes of cardio!

I feel like there is a cement slab laying across my lap as I sit and Type this..

I will need more Oatmeal Protein Shakes today!!

Ohh my FREAKin Quads!!

Monday Night Travelling Workout

This Monday I had to find another place to train as my Training partner Eric couldn't Train

It was is Wife's Birthday and was gonna be booked up all night with Foot rubs and Yes Dears!

So I sent out an email asking who wanted to hook up for a Workout.

My Buddy Markus hit me back and said let's do it (poor bastard didn't know what he was in for)

We went to his gym Westgate Fitness, it was my first time there. What a great Gym! Not one of these monsters Francise outfits, but a a nice gym with lots of free weights.

Definitely a place I would train at if I lived nearby!

That being said I got there at 7:35 and we got started.

Bench Press for reps

305 X 12
315 X 12
365 X 10
405 X 8

One arm DB Press

45 lbs X 10
45 lbs X 10
45 lbs X 10

Face Pulls Blue Band

5 Sets of 35 reps

Delt Super Set 10 reps each in a row repeat 2X

Front Raise
Side Raise
Rear Lateral

35 lbs

Tricep Pushdown with Blue Band around Neck - 60 seconds rest per set

60lbs X 10

Down and Fried Delts and Triceps

I wonder if Markus can move his arms today?

Friday Nite Rockin Workout

Just Banged out a great workout last night!

Bench Press Raw
135 X 10
225 X 10
315 X 10
405 X 6
455 X 3
515 X 1 This one felt very good could have done a double

5 Boards - 3rd and Final week

575 X 1
595 X 1
615 X 1
635 X 1
655 X 1 Little help at sticking point

Bent Over Row
3 X 10 @ 225

Felt fantastic - Did workout in under 60 Mins (that's with 2 of us training)

I am really starting to see the effect of the 4 shake workout systems as well!!

Fitter Means Stronger

In recent Months I have been incorporating more Conditioning in my training by means of
Crossfit or Boot Camp Style training.

Although I have just scratched the surface, the Fitness effect is almost immediate.

Some studies show that Your over all Fitness Improves 25% for every 6 Crossfit style workouts you do ( providing you average 2 per week)



I definitely see a difference in GPP (General Physical Preparedness)

On my Heavy Bench Days I used to take 3 - 5 mins between sets.

Now I ususally take 60 - 90 secs.

What A difference.

Here is the last workout I did Thursday Morning.

Dirty 30

BDW Squats
Horizontal Pull Ups
Burpees
DB Clean and Press
Push Ups

The Burpess Kicked my Ass!!

You do 30 reps of each exercise non stop (if you Can)

Then do a second set.....I was only able to 10 of each on the second cycle.

FREAKing Burpees!!!!!!!!!!

Swiss Bar Training Heavy Singles and Doubles

We Have been using the swiss bar now for a Month now!

I FREAKing Love it!

I dont think I have ever felt my Triceps get hit this way

In This Clip I hit 405 Including the weight of the Bar, I went on to just Miss 505

The sd card was too full to record the next 2 lifts. (yeah Right!) ..no no for real!!




Id Have to say that my 2 Favorite Discoveries in the last few Months are;

Beta Alanine - This stuff just Rocks for Workout Volume and Endurance

Swiss Bar Training - Blasting my Delts and Tri's Like nothing else!!

Time to Eat!!

Testing

Is this Thing On