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.

Goals!

I mentioned in the Holiday update post, that everyone should have goals. I have been really trying to lead by example lately. As most of you know, I am doing a 5050 Burpee Challenge, but I have also asked that as many people as possible join me. I have heard one excuse that I feel I need to respond to. It was "I can't do it because the CrossFit Open is starting soon" Well... I think that is a pretty lame excuse. Really if you wanted to, you could program your burpees throughout the day to avoid fatigue, or you could program the majority of your burpees after your open workout, giving yourself as much time to recover for the next open wod as possible... I never said you had to do burpees every day. So to prove my lead by example, I have signed up for the open. 

Here I go with some goals, I'll list them here, please feel free to ask me my progress to keep me accountable. You can also post your goals to comments if you would like me to keep you accountable. 

Strict Paleo diet for 90 days (Due April 7, 2013)
I should mention That I started on January 6, so today marks 30 days clean. This is very strict, were I am not drinking any alcohol. I have no intention of losing weight; I have lost 5lbs but this isn't on purpose, i am trying to maintain as much weight as possible so I don't lose strength.

Complete 5050 Burpee Challenge (Due May 11, 2013)
I started the movement, I believe it is my responsibility to lead the pack. 

Complete all CrossFit Open workouts (Due April 7, 2013)
I signed up, and I want to follow through and complete all open wods. Up to this point I don't believe I have finished the open workouts any year.

If you want to register for the open, you can do that here.

Lifting Goals
Deadlift - 560lbs - (May 18, 2013)
Squat - 400lbs - (May 18, 2013)
Jerk - 265lbs - (May 18, 2013)

Please create your own goals, and make them happen! 

 Meanwhile, here is some inspiration 

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.

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. 

Paleo Spring Challenge 3-2-1-GO!

Today is the day to make a change for the better! Tune up your diet, get away from evil grains, and start feeling all around better. 

Evil Bread

This week everyone who wants to participate will put in their $10, then have a "before" picture taken. Carrie will take before pictures for girls if they would like. The picture will not be public, it will be used to determine the winner. Also there will be a WOD & Strength element to this. The body composition will be ranked by most change, not necessarily most body fat lost, it could be muscle mass gained etc...

Strength:

Find 1RM Power Clean

(Scored 1st to last for most % change.)

WOD: 

 Run 400m for time

 (Scored 1st to last for most % change.)

 Rest then...

For Time:

50 Double Under (New Standard 3 for1 singles/sprints)

40 Squat Jumps

30 Toes 2 Bar / V ups

20 Hand Release Pushups

10 Burpee Pullups

  (Scored 1st to last for most % change.)

The Person at the end with the lowest score between these four aspects will be the winner. And will take home all the collected cash.

This workout will be available all week and will be done again the last week of the challenge.

In other news The shirts are here for those of you that said you wanted them! I also got extras in case you missed the boat $20ea.