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!