Monday, February 28, 2011

Beta Testing Cannon SC Garage Gym


Today marks the beginning of Cannon SC Garage gym training. The first day of training in our garage, my first client in our garage will be my wife Carrie. Sounds like I have quite a bit of interest from people looking to come out t o my place and train so I will be buying equipment. First thing will be a couple bars and some weight. Unfortunately the weight and the bars are not available until the middle of March... So for now we will be doing gymnastic movements and using the weight I have acquired over the years. 

Since Carrie is my first client, today we will be doing "Baseline" to see were she is at.

400m Run
40 Air Squats
30 Sit-ups
20 Pushups
10 Pullups

Wednesday, February 23, 2011

Directive, Where will I go with this Blog/ Theorietical Hierarchy of Development

My though with this blog first was to bring fitness information to my friends who care to follow it. Now with the closing of our beloved CrossFit Kelowna, I am thinking that we need more. For now I will make sure I post something at least once a week. Then once I get some equipment in hand I will start posting workouts every day. That way people can do them at home or come to my place and get your sweat on. I will be building Plyo boxes, dip stations and putting up a pullup bar right away so stay tuned. Enough Info for today, more to come...

Theorietical Hierarchy of Development

Hey everyone, look how simple it is to be awesome….. lol. All you have to do is follow this simple pyramid!

Starting with eating right, not dieting, just eating right. I want everyone to make simple changes, like eliminating bread! Start there, that is the easiest one I found. Then add something, more green leafy stuff. You get it right! Keep it going!

Now that you are making positive changes in your fuel source all of a sudden you seem to be getting faster? Crazy right? Not really, makes perfect sense, if you are feeding your body high octane fuel, it will use it more efficiently. Then keep crushing wods and you will start to lose body fat. Making you more efficient!

Wow, now you are feeling good, moving faster, and leaning out. So what happens next… Your strength to bodyweight ratio gets better, and your bodyweight exercises get easier! Well that was an easy improvement I didn’t even have to do any extra work!

Monday, February 21, 2011

Assesing your fitness and planning your goals

When getting started in a fitness program, you should always asses your fitness level. Right away you should leave your ego at the door. For the purpose of setting a standard for Cannon SC I would like everyone to do the following.

For time:
Run 400m
40 air squats
30 sit ups
20 push ups
10 pull ups

Then the hardest part for most people. Take three pictures of yourself, front, side, back. Keep them for your records. Then jump on the scale, this is more for the purpose of understanding what fat weight looks like compared to muscle weight.

Now that you have established a baseline, you must determine your goal path. Will it be:
-Lose fat
At the beginning these will probably all improve, but I would like you understand goal setting before you get to that point where goals are the only way you will improve.

Now from that path create an attainable goal with an expiration date. example: I will Dead-lift 550lbs by July 1st 2011. You can create multiple goals like this but keep them attainable.

Lastly congratulate yourself. Write a comment on this blog, or tell your friends and family. Something that people will see your improvement and applaud you for it, this will keep your confidence high.

Please post any questions, opinions and accomplishments to the comments.