Pain without gains

 This year marks six years since I found Crossfit. The fitness revolution that changed my life for the better. Right away when I started training huge gains came fast. I quickly became the strongest in the gym at the deadlift. Since then , as with most things in my life, have fallen off track and came back. With all of this on and off training the hardest thing I find is dial back my intensity upon returning to training. Often I jump back in, were I started and injure myself in the process. starting the cycle over. Currently I am recovering from a triceps strain. I am working on slowly returning to my training. Time is the main ingredient in recovering from a muscle strain. My plan, so far has consisted of 3 weeks off, and now I have started at 10% of what I was doing before. Basically, preventing any more muscle wasting that has already occurred. at this point, I plan to progress, by 10% a week. Hopefully in 10 weeks I will be at 100%, and get back after my goals. Unfortunately I have decided not to compete in the BC strongest man competition in June, because of my injury. Currently my plan is to drop some body fat that has incurred during my long winter hibernation.


MOBILITY -->

 This weeks song is an oldie, but one of the best songs for pumping you up for a big lift!

P.O.D - Boom!

 This weeks fitness idol is Dr. Fred Hatfield or Dr.Squat. One of the most influential people in fitness history.I cannot write a better bio on Dr.Squat, than the one already on his website, so click his name and check him out.

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 

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.