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