Another attempt

I have been thinking of things important to me since I fell off my last attempt at daily blogging. So I am planning to try and get in a weekly blog that will include; a mobility video, a weekly workout song, a weekly fitness Idol and hopefully some other content, yet to be determined.

The Mobility is going to start with MWOD, and I hope to evolve it as I go along. The weekly workout song is for you, my readers that are on the lookout for workout tunes, maybe you haven't heard them before, or maybe you forgot how awesome they where. The fitness Idol, will be just that, someone who has made amazing contributions to fitness.

This weeks mobility video, starts out where Kelly Starret started the famous MWOD. On Video number one!

Weekly Workout song this week, is my 4 year old son's favorite. Juicy J, Wiz Khalifa, Ty Dolla $ign - Shell Shocked ft. Kill The Noise & Madsonik

Pavel Tsatsouline is this weeks fitness Idol. Pavel is credited by some as the person who brought Kettlebells' to North America. Pavel has a few books that can be found at Amazon.
 

Last blog I posted was for the Whole Life Challenge and that was a great kickstart. Of course, after straining my right triceps things really fell apart. First training fell of the rails, then nutrition went out the window too. I really love cheese, and 8 weeks without cheese proved to be too many. So, now I have gained back some of what I lost, but things are back on track. I will be hitting some kettlebell training after I finish this post, and working on my conditioning and mobility for the long run.

5050 Burpee Challenge

Hi all, as promised, here is the layout for the 100 day Burpee Challenge. For our challenge it will be called the "5050 Burpee Challenge". We will start on Feb 1st! This challenge will have a different layout than the way my CrossFit Kelowna friends did theirs. We will keep a continuous burpee count. All burpees completed in the 100 days count, and your end total will be 5050 in 100 days. You can do as many or as few per day as you like. So long as end with 5050 burpees. The simplest method would be to do 51 burpees per day for 99 days, then  on day 100 do one perfect burpee to complete the challenge. 

We will start on Feb 1st and Finish May 11

This challenge is for fun, and all you will get in return is the satisfaction that you accomplished 5050 burpees in 100 days. Please don't do these burpees for time every day, as it is likely your form will fall apart and you are likely to hurt yourself. We aren't looking to blow up shoulders, bruise knees or puke... This challenge is to improve your form, increase your efficiency and to help us all feel ready to do burpees.

For those of you that somehow managed to read through all that while not knowing what a burpee is... Here you go. 

Please work to improve your form, after all this challenge isn't just to beat you up. Check out the following video from Carl Paoli. I have also added some links as well to help give you some ideas to improve your burpees.

Burpee Skill Transfer pt 1 Gwod
Burpee Skill Transfer pt 2 Gwod
Burpee Skill Transfer pt 3 Gwod
Burpee Skill Transfer pt 4 Gwod
Burpee Skill Transfer pt 5 Gwod
Burpee Skill Transfer pt 6 Gwod


Now make a plan and stick to it. My plan is to do 5 sets of 10 throughout the day each day. The original method for this was to do a ladder, each day completing one more burpee than the day before. Day one, one burpee, day two, two burpees.. and so on. You could do it this way if you choose, but it creates a large volume of burpees in the end and creates a possibility of over-training. Another smart option would be 3 days on 2 days off. this would allow for a recovery period, but would up you volume per day to 85...

Please comment and let us know that you are going to be completing the challenge with us. And let us know what your plan is, it may help someone else get through the challenge. Keep motivated and hit those burpees every day!

Holiday Update

The lead up to the holidays, I wasn't eating very good, I'm still not... I'm gaining weight, but with weight come strength. I recently pulled a 505lb deadlift... For a triple, My previous 1RM was 507.5lbs. I'm pretty pumped on this. So I figured I would put it out there and pat myself on the back a little. 



As per my previous post the NEW CANNON STRENGTH & CONDITIONING shirts are ready to be purchased. So, me being my biggest fan, I purchased a few shirts for my family, and myself. So here they are!

For Xmas my wife mentioned that she wanted to go to CrossFit again. Yes, I am CF-L1 certified CrossFit coach. No I cannot coach my wife, she doesn't listen to me and she thinks I am too hard on her. So I got her a gift certificate, to get her going at Bodyshop CrossFit. I highly recommend this CrossFit gym. 

I want everyone to start thinking New Yeas Resolution! Something with a clear goal that is attainable. We will be getting strict with our diet at home, especially with my wife starting CrossFit. My goals will be strength related and will finish in March maybe, I will post the goal on my next post along with my progress. I predict it will be something like Deadlift 560lbs, Squat 400lbs, Jerk 280lbs.

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.

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.

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. 

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!