New T-shirt Logo for 2013!

I have been working on a new logo for a little while now, finally I added it to my store. As I have mentioned before any money from the sales of these shirts goes into Cannon Strength & Conditioning. This includes but is not limited to buying equipment, setting up a brick and mortar business, and education. By Purchasing Cannon Strength & Conditioning you are supporting my dream of owning a gym and running it full time. This year I  made four sales in my online store, this is less than I would have liked, but I haven't been promoting enough either. 

Moving forward I  promise to make at least one post a month. the contents of which will be a combination of what is happening in my little gym, news related to the fitness industry, and anything else that seems to be running through my head.

No More Slacking This Summer

Training July 24, 2012 

Warm up Run, 1.3km in 5:42

Squat

135 lbs x 5, 135 lbs x 5, 225 lbs x 3, 315 lbs x 1, 340 lbs x 1, 340 lbs x 1

Deadlift

225 lbs x 5, 315 lbs x 3, 405 lbs x 1, 440 lbs x 1, 475 lbs x 1

I Squatted last week, but that was all... The week before I was on holidays so, to say the least I have been a slacker, but getting back after it this week. The week before I went on holidays I missed 475 lb deadlift, so, off to weeks, and I picked it up like nothing. But it is time to buy more steel plates. I am out of space....

Crossfit Games July 11 - 15

Watch and Listen Live

First event is over... Waiting for the leader board to update!

Be inspired! I am!

Cheer for Jeremy Meredith our Canada West Champ, and a friend of mine!

Jeremy Meredith - 1st in Canada West

Here is a link to a video of Jeremy (Crossfit Vernon), lets all cheer him on!

Link to Video

Help to Support Jeremy on his road to the CrossFit Games by purchasing  Atlas Power Wrist Wrap - "Jeremy Meredith" Special Edition Road to the Games Wrist Wrap

Training 2012-06-04

 This week is really a get back on the horse week, I feel I have been slacking and really need to tune my diet back in. So today it is fasted workout, late lunch of high protein, then a high protein, low carb dinner. Tomorrow will be more rounded but I feel the need to go really ketogenic the first day getting back on the horse.

 Today I warmed up with some double unders, I was kinda worried about a potential downpour if I went for a run. I have been working hard on my double unders and have gotten to a point that I can hit 25 in row when I am cold, but when I warm up things fall apart. I find if I can get past the second DU when I am warm, I can hit 5-15. But typically, I can't get the timing right at the beginning. I believe this is mostly because of my weak aerobic capacity...

I am 4 weeks into my 1RM program, and this week is 305 x 1, 5 sets. Warmup was 135 x 5, 2 sets , 225 x 3. This video was my 3rd set of my work set at 305lbs.

For Deadlifts this week I am at 455 x 1, 2 sets. Warmup was 225 x 5, 315 x 3, 405 x 1. This video was my second set at 445lbs.

 And spent, time to eat some steak!

Slacking on diet...

I have been having a few to many cheats lately. Time to tighten things up. So here is to a good week of clean eating to get things started. I will try and post more this week. I know I haven't posted my workouts for a bit.

Training

May 7, 2012

Run 400m - 2:10 (It was less than this, I used my phone to time it... )

Squat: 135 x 5, 225 x 3, 280 x 1, 280 x 1, 280 x 1, 280 x 1, 280 x 1.

Deadlift: 225 x 5, 315 x 3, 415 x 1, 415 x 1, 415 x 1

May 8, 2012

100 Double Unders - 4:06


7 min of burpees... 61
That shows how little endurance I have, hopefully this gets better.... Soon!

Training update May 4

April 24

100 double-unders for practice

Ladder AMRAP 7min

3-6-9-12-15...

Deadlift 

Burpee

3,6,9,12 +15 deadlifts

Apr 25

100 double-unders 4:57 (26 in a row was my best streak)

Bench 

135 x 10

135 x 10

135 x 10

135 x 10

Lon Kilgore weighted situps 

65 x 10

65 x 10

situps 30

April 30

Squat

135 x 5

225 x 5

275 x1 ( 80% 1RM)

275 x1

275 x1

275 x1

275 x1

Deadlift

225 x 5

315 x 3

405 x 1 Overhand grip ( 80% 1RM)

405 x 1 DL grip

405 x 1 DL grip

May first to third was a mess of drinking a lot, eating shitty and not enough sleep. I ate more bread in three days than I normally eat in two months...

May 4

1000 M row    - 3:31.1 PR  20 SPR

"The Chief"

Max rounds in 3 minutes of: 

3 - 135lb Power cleans 

6 - Pushups

9 - Air squats

Rest 1 minute. Repeat for a total of 5 cycles. post rounds completed for each of the 5 cycles.

1) 2 + 3,6,6

2) 3

3) 3 + 1

4) 3

5) 2 + 3

Total 145 reps

Training update April 19, 2012

Goals

My previous goal will come to a close in a week... I know i didn't follow it through, but I hit a wall at Deadlift 455 x 5... I tried a back off week, but my head wasn't into it. I found that I wasn't eating enough to get stronger. I was eating paleo for the most part, some beer here and there. I have decided this week I will work on a new goal. My new goal is to lose 10lbs of fat in 10 weeks. This goal should be easily attainable. 

My training this week consists of more GPP. I would like to get my body weight movements a lot better. 

April 16

500m row

HSPU x2, x2, x2 (double mat)

Squat 265x5, 3 sets

Dips x14, x8, x15

April 17

500m row

Sprints 100m x4

21-15-9

Dips

Box Jump 20"

April 18

Double Under practice, did about 200 double unders total, 23 in a row was my best. Also a ton of singles. Lots of focus on relaxing, jumping properly, and with that, the rope speed was slower.

Today, More heavy lifting.

 After a weekend of horrible eating... I mean delicious, but horrible. I had a really rough Monday, so I pushed back my squat deadlift day to today. My stomach feels better, but felt a little drained had only 4 egg muffins for breakfast. 

My calf is still injured from practicing POSE, obviously not practicing correctly. I hope that my Calf feels better for Thursday, so I can try again. But I will only do 100m sprints this week and progress slowly.

Squat

135 x 5

225 x 5

305 x 5

225 x 5

 Deadlift

225 x 5

315 x 5

425 x 5

425 is harder than I remember it being... I went to a power lifting grip for my heavy set. My goal is slowly getting closer, I still plan to hit 500 x 5 but it might be harder than first thought.

I really need to tighten up my diet if I am going to keep hitting PR's It is always the weekend that is hard on me. During the week I can control myself.

Training Log 2012-03-05

Today I started my new program, The only reason I changed it was because I was running out of time during my lunch hour. Three Lifts was too many for one 1 hour session. 

Starting from were I left of, as I am continuing my current rep and set formula. Today was;

Warmup 500m row - 1:38.8 (26spm) Warm but not beat down, will need to test 500m row in a few weeks.

Squat 135 x 5, 225 x 5, 295 x 5 x 3 (3 working sets of 5 reps at 295, PR!) Left adequate time between sets allowing for another set. Should get some serious adaptation from this.

Deadlift 225 x 5, 315 x 5, 415 x 5 DOHG (pretty sure this is a PR) Work set was hard but doable, back felt a bit arched on the last few reps, Need to keep things tight.

Did 20 - 25lb Overhead  lunges & 25 Ab mat sit ups. For a bit of extra work rounding out the hour.

DOHG = Double Overhand Hook Grip (In case you didn't know what this meant.)

Four Animal Stew And a Poor Training Day

 The two subjects in the title are not related.

I figured I would tell everyone about my four animal stew.(Paleo Dish Elk Stew Recipe modified with acouple extra animals....) I replace the Elk with Moose and Buffalo (simply because I didn't have any Elk left), and I used Beef and Chicken broth. Hence the name.

Training today sucked... Feeling a little discouraged, but give me a minute and I will get over myself. Got interrupted just as I got strapped into the rower. that took 20min. So by the time I rot my row started I decided to skip heavy squats. My row was alright 1.37.3 (500m) for a good warmup. Did a quick 30 air squats to grease the joints up a bit. Got into bench, failed hard on my first work set. 3/5 at 205lbs, week sauce. So I pealed my belt off and stomped out in a rage. Oh, that's my minute, I'm done!

I mentioned that the stew didn't cause my poor training. however I am pretty sure the giant chunk of apple crumble, and three huge scoops of ice cream may have had something to do with it.

Diet today is better so far today, although I haven't thought about dinner. Breakfast 4 hard boiled n3 eggs. lunch giant bowl of four animal stew as I type. 

Gluten, allergy, sensitivity, intolerance, autoimmunity

The most basic Paleo Diet recommendation is the removal of gluten. But did you know that gluten sensitivity goes well beyond the digestive tract? Dr. O’Bryan reveals the latest research on how gluten consumption may lead to autoimmune disease, osteoporosis, and muscle pain without digestive symptoms.

Listen to this! 

Dr.Thomas Obryan Gluten Guru!

Great info, easy to understand!

Check out his personal website here

A new direction...

My current thought is that I will try and keep my posts to my personal experiences. I keep trying to write articles that are intelligent and and coherent; while teaching you, the reader about something important. Since my writing skills are neither intelligent nor coherent; I will point you to what I have learned, from were I learned it. Now I listen to a ton of podcasts, A lot of which would probably put the not so interested to sleep, but if you can read my blog without falling asleep you should be okay. My training knowledge, started with CrossFit, but has been evolving with my coaching and my personal training. Most training links I give you will reflect this.

You will notice I posted "nutrition" related links on the right. I think I may also post training related links as well, but one step at a time. Look for those in the next week or so.

Today's ramblings are from my personal training.

 I have been following a novice strength program to get my strength to were is needs to be, but I have been running out of time. I do my workouts on my lunch hour, and as the weights get heavier and recovery time increases I am running out of time. Next week I will change my programming from a three day ABA, BAB workout to a 3 day ABC style workout.  

My current program looks like;

A: Squat, 5 reps x 3 sets; Bench 5 reps x 3 set; Deadlift 5 reps x 1 set.

B: Squat, 5 reps x 3 sets; Press 5 reps x 3 set; Power Clean 3 reps x 5 sets

Next week will look like;

Monday                           Reps                       Sets

Squat                                5                               3

Deadlift                             5                               1

Wednesday                                                    

Power Clean                    3                               5      

Bench Press                    5                               3      

Friday                                                              

Front Squat                      5                               3

Press                                5                               3

Note: These are work sets, always warm up to your work sets. 

This is still a novice training program, I will have to adapt it further once I max out on a novice level. Intermediate programing will be planned on a monthly schedule.

Currently I am listening to presentations on Paleo Summit, which is a Free online event brought to you by Underground Wellness. Check it out, let me know what you think.

Cannon Strength & Conditioning Shirts

While I was running the gym most of you knew that I had Cannon shirts on the shelf, I sold a few but mostly they became a bit of a marketing thing. I gave them out to a few event promoters to wear around. 

But hopefully most of you now know that I have a store online to sell them also. Today I received notification that I sold my first shirt! Other than the ones sold out of my gym of course. Thanks to whomever bought the shirt. Tell your friends, to buy some too... Haha 

Any mony I make selling these shirts goes towards reopening a gym. So lets make it happen! 

Keep lifting heavy, and thanks for the support.