Get Fit Over 40 October 2013 Update Video

I haven't done an Update Video in a while, so I kind of wanted to cover a few things going on these days:

First off, I have spoken often about the CrossFit Gym I go to here in Langley, it's just five minutes away from my home so there is really no excuse for me not to attend my classes, I try to make at least 4-5 classes per week and now that summer is over this is pretty easy to do. This means I do less workouts at home so you will see less home workout videos from me but on the plus side, I have been given permission to shoot video any time I want at CrossFit Langley which will mix things up a bit!

Here is their info in case you live in the Langley BC area and want to check them out:

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

Next I talk  about some of my persistent injuries and how they are doing and how I am dealing with them. In a nutshell they are getting better perhaps because I am learning what not to do with them and what I can do that does not seem to make things worse.

I want to address what I feel is a rather important subject and that is one of moderation, this applies to life in general and fitness is no exception so keep this in mind. I found a really interesting video that talks about moderation especially when it come to cardiovascular activity, moderation is not just so you don't overdo it but it can also help you live longer. People that train extensively for high intensity endurance actually can do long term damage to their hearts and shorten their life span. Checkout this YouTube Video by Doctor James O'Keefe Jr. called: Run for your life! At a comfortable pace, and not too far.

Lastly I want to do a shout out which is something I don't do very often, but I am really impressed with a fellow over 40'er named Chad Jackson who has achieved amazing fitness results not just for his age but he is even competing with people half his age and recently got third place in the NPC Texas State Championship Physique Class 3. And Chad was able to achieve his amazing fitness results all while working a full time job and the commitments of his family life that consists of his wife, 5 children and 2 dogs - bravo! I thought 2 kids was a handful!

Here is Chads Facebook, Twitter anad  YouTube links if you want to check him out.

CrossFit Langley - Max Bench Press Workout

Another CrossFit Langley workout video for you today. On this day we where working on some heavy bench press, starting out a bit lower and working the weight up while reducing the reps to get to a 1 rep max for the day. This may not be my total best weight or Personal Best since I was moving some pretty heavy weight before my max bench rep, pretty sure I could have hit 275 fresh! Even so I'm really happy with it and now I have a realistic goal of hitting 300 pounds some time down the road...

Here is how the Bench Press reps broke down:

• 185 x 10 Reps
• 205 x 8 Reps
• 225 x 6 Reps
• 245 x 3 Reps
• 265 x 1 Rep

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

CrossFit Langley - 24 Minute Metcon Workout

I asked the good folks Darren and LeeAnn over at CrossFit Langley if it would be OK if I setup my camera and recorded some of the workout routines and they gave me the thumbs up! CrossFit Langley is the Gym I workout at here in Langley, I try to go around 3-5 days a week depending on what's going on in my life.

This days workout was based on a Metcon which stands for "Metabolic Conditioning" (cardiovascular conditioning or "aerobic" conditioning). It was time based (24 minutes) and we basically had to do as many rounds as possible of the following: 

• 100 Meter Rows
• 8x Box Steps
• 5x Pushups
• 4x Horizontal Rows
• 7x Situps
• Then Repeat for 24 minutes...

You kind of have to pace yourself for these longer workouts our you can burn out pretty quick, I like to start out a bit slower and then pick things up a bit near the end depending on how I'm feeling.

My camera only records 20 minutes in one shot so the last 5 minutes are missing but you will get an idea watching the first 20 minutes or so ;)

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

How to Fix a Sore Shoulder :(

When you train your shoulders, you often only really develop the large muscles while the smaller supporting muscles like the rotator cuff do not get strengthened, this can lead to an imbalance that can cause some pretty serious shoulder discomfort.

I have also found that the supporting muscles in general even if you are not training at all can for some reason be under developed and so the exercises in this video may be useful to just about anyone with an annoyingly sore shoulder.

I hope these tips help you out!

Show me Your Halloween Costumes

Looks like YouTube got rid of the Video Response feature without telling me ;)

Anyways, let's have some fun and show off our Halloween Costumes this year! Just make a quick video of yourself " in your Halloween Costume of course" before October 31st and post it to your YouTube account, then send me a comment that you have your Halloween Costume video uploaded and I will post it and share it here on this website.

If you've been training and working hard and your costume shows off some of the hard work, even better :)

If you don't have access to a video camera or YouTube Account then at least take a photo and share it with us over on my Facebook or Twitter Channels.

Looking forward to seeing some of your costumes...