Workout Journal - Squats - 265 Pounds for 6 Reps

Still chipping away at the Squats! We all know Squats build a great but (Glutes) and chiseled Quads ;) Anyways, my last Workout Journal entry for squats was almost exactly a month ago and I did 275 pounds for 2 reps. Today at CrossFit Langley we where working on 5 sets of 5 reps increasing our weight as we went up to achieve a maximum weight 5 rep set. My goal weight was 265 pounds and I hit the 5 reps with a bit of juice still left in the tank so I did one more for good measure.

I'm not sure what my max single rep Squat is but hope to get somewhere just over 300 pounds when we do our next heavy weight Squat workout.

Here are the set weights leading up to the 6 rep 265 pound squat set:

• 5 x 135 (Warmup)
• 5 x 185
• 5 x 205
• 5 x 225
• 5 x 245
• 6 x 265 

We finished up the day with a quick 6 round AMRAP of:

• 5 squats @ 135 pounds (nice and deep)
• 6 box step-ups
• 12 lunges

Video samples taken from (www.crossfit.com)

X-Men Wolverine Halloween Costume 2013

Below you can check out my YouTube Video of me in my X-Men Wolverine Halloween Costume :)

Items required to pull off the X-Men Wolverine Costume...

• Pair of medium fade Jeans (Not too tight, not too lose...)
• White tank top (AKA wife beater). I added some knife marks for added effect.
• Brown leather belt with cool belt buckle (Chief head belt buckle would have been awesome).
• Some sort of brown shoes or work boots, (get ones with a tall sole for additional hight).
• It's best to get some Wolverine claws, you can get basic toy versions or very realistic ones like the awesome ones I got from darkmatterprops.com.
• Either grow out your hair and style it in Wolverine fashion or if you don't have enough (like me), then buy a suitable brown wig. (I had to dye mine darker)
• Grow out Wolverine Beard (basically just huge sideburns that do not include mustache or chin area and follow your jaw line at the bottom)
• Workout lots and get lean to pull off the Hugh Jackman Jacked Up body.

CrossFit Langley - Max Dead Lift

Working towards my goal of hitting a 400 pound Dead Lift... I am getting closer, this time around I got a personal best of 383 pounds for a single rep. It was also a pretty tuff week with lots of heavy lifting which does take its toll on you. I did try 403 pounds and got it off the ground but then stalled :(

Here is how my Dead Lift reps broke down:

• 225 x 5 Reps
• 275 x 3 Reps
• 305 x 2 Reps
• 335 x 1 Rep
• 365 x 1 Rep
• 383 x 1 Rep (First Attempt FAIL)
• 383 x 1 Rep
• 403 x 1 Rep (FAIL)

If you live in the Langley area and want to try out a great no pressure CrossFit Gym then checkout CrossFit Langley.

• CrossfitLangley.com
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• YouTube
• 604.800.3318

CrossFit Langley - Max Shoulder Press Workout

This Shoulder workout day at CrossFit Langley I recorded on Tuesday, it takes me a while to get caught up with editing and posting sometimes ;) We where working on some heavy Strict Shoulder Press Press going for a 1 rep maximum, my body weight is 180 pounds right now so I was hoping to get 180 but just didn't have enough to pull it off or at least I thought. It felt like I had stalled out but looking back on the video I was still making some progress and should have kept pushing? After the heavy Strict Shoulder Press, we did three more sets of 8 behind the head Shoulder Press to really exhaust the shoulders.

Here is how the Shoulder Press reps broke down:

• 115 x 4 Reps
• 125 x 3 Reps
• 135 x 2 Reps
• 155 x 1 Rep
• 175 x 1 Rep
• 180 x 1 Rep (FAIL)

If you live in the Langley area and want to try out a great no pressure CrossFit Gym then checkout CrossFit Langley.

• CrossfitLangley.com
• Facebook
• Twitter
• YouTube
• 604.800.3318

Workout Journal - Deadlift - 383 Pounds for 1 Rep

A quick Workout Journal Update, this one you will see a video for in a bit once I edit and post it to YouTube. Today at CrossFit Langley I upped my Personal Best Deadlift from 363 x 2 reps to 383 x 1 rep, that 20 pounds can make a real big difference as I found out when I tried 403 for one rep and failed hard:) My goal is to hit 400 pounds!

At least I video'd it this time so I can see where my Deadlift technique needs some improvement.

Video samples taken from (www.crossfit.com)