CrossFit Langley - Filthy 50, Wall-balls, Burpees, Lunges, Box Jumps, Kettle Bell Swing, Push-Press, Hanging Rows, Push-ups, Sit-ups.

It's been a while since I recorded a CrossFit workout. So here is what they call the Filthy 50, basically it consists of 50 reps of a bunch of different CrossFit activities. The goal is to get through them as fast as you can and yes you are allowed to break up the activities into sets. Some people like to take the hardest activities and get the 50 reps out of the way first but I preferred to break up my 50 reps into the following groups of sets: 25-15-10.

I also chose to do the hardest activities first so the order of exercises for me went as follows:

• Wall-Balls (20kg)
• Burpees
• Lunges
• Box Jumps (I subbed in Step ups because of my recent calf injury)
• Hanging Rows
• Kettle Bell Swing (24kg)
• Push-ups
• Sit-ups
• Push-Press (45 pound bar) 

This workout took me just over 22 minutes which was a bit longer than I hoped for but I was suffering with a bit if a chest cold ;)

Below is a graph of my heart rate and workout via my Polar Loop and H7 Heart Rate Monitor:

CrossFit Langley

#106 – 22575 Fraser Hwy

Langley    604.800.3318

www.crossfitlangley.com

Kids Taekwondo Martial Arts Class at CMA Martial Arts

I mentioned a few videos back that my kids where taking some Martial Arts classes over at my CrossFit Gym. Our CrossFit coach Darren is an instructor in Taekwondo and has taught kids for years. He recently relaunched a Martial Arts class for kids based on Taekwondo but with other aspects of Martial Arts mixed in.

In this video I show you one of the classes being taught by Darren, it was a rather hot summer day so the traditional Martial Arts attire was not being worn and the class was a bit more laid back then most others. Darren can be firm at times but also realizes they are kids and not every day is as productive as the rest due to varying concentration levels.

Gabriel (7), my son is part of the Black-Belt club which means he get's to wear a black uniform and trains three days per week with some one-on-one training mixed in. Gabriel is really excited to be training with Darren.

Jordan (9), my Daughter is a bit on the fence as to continuing on which is a bit of a shame since she has the flexibility and athleticism to do really well in Taekwondo but I do not want to force this on her and she is rather strong willed.

CMA Martial Arts - CrossFit Langley

#106 – 22575 Fraser Hwy

Langley    604.800.3318

www.crossfitlangley.com

How to Get Tight Glutes! Butt - Buttocks - Bottom - Backside - Behind - Bum - Fanny - Derrière - Fanny - Rump - Rear - Ass

This YouTube video is both a Video Request and a Muscle Target Zones video all in one!

The Request came to me via an email from Al.

Al aks:

"Would you consider doing a video on building or firming glutes?  I'm keeping it real here....my wife has pointed out my butt is sagging...I'm almost 50 and do stay in shape, but I was never like you...never did sports or wasn't an athlete during my youth, so building up muscle and staying firm is a task. Would be great if you can address this in one of your videos and provide tips for those of us that require more maintenance in that area. I'm free about walking around nude in my house, but I gotta tell you man, a comment like that sticks with you and self-consciousness kicks in. Any help would be great.

Thanks again for your vids."

So as you can see, it's not just the ladies who are concerned about a tight butt! And I too have been victim to my wife mentioning my lack of bum when last year I was pretty lean and perhaps not working my lower half as much as I should have been? Nothing that some CrossFit leg days and lots of heavy squats can't fix ;)

In this Youtube video, I show you some of the best exercises you can do to firm and shape your glutes, many with or without added weight so really anyone should be able to do most of these at home even if you do not have fitness equipment.

Some of the exercise I show in this YouTube Glutes Video are:

• Squats
• Jumping Squats
• Lunges
• Elevated Lunges
• Step-ups
• Hip Raises
• Straight Leg Deadlifts

If you have a Video Request question you would like to ask me, I will do my best to give you an answers, just send me an email using this link...

Trimming for more Definition - Slow and Steady - Get Fit Over 40 Video Requests

In this Get Fit Over 40 Video Requests YouTube Video I talk about a couple email discussions I had recently. The email discussions weren't exactly direct questions but I thought the topic was note worthy enough to share with the rest of you.

The first discussion was about body hair and whether grooming it makes you look more defined, does it actually make a difference? I guess it depends on how hairy you are and In know my arms and legs have enough growth and density that trimming them periodically, well at least for me shows the muscle tone and vascularity off much better, maybe even giving you a more lean look overall. Heck, if you have put in lots of work to get leaner and more muscular, you may as well make it look as good as you can :)

The second topic I discuss is one that I am very passionate about, I strongly feel that you should not be too extreme when reaching your fitness goals. Too many people take radical steps by going on super low calorie diets and doing crazy amounts of cardio and other fitness activities. None of which I feel are healthy or even sustainable over the long haul. Many of these people do hit their fitness goals but then find they are burned out and often fall back into bad habits and either gain all or most the weight back and worst of all have lost interest in their health and fitness goals altogether.

A slow and steady approach with realistic long term goals will always be the better course of action. One way of looking at it is to figure out where you want to be in terms of your body weight and muscle mass and then figure out what you need to do to sustain that level of fitness long term. Then plan your eating and exercise routine so that when you hit your goal, all you need to do is keep doing what you have been doing all along. It may take a bit longer but it's a lifestyle choice, not a race, and your body will not fight you so much getting to your fitness goal and even more importantly, staying at your fitness goal.

Anyone can lose a bunch of weight and put on some good muscle, the hard part is staying that way!

If you have a Video Request question you would like to ask me, I will do my best to give you an answers, just send me an email using this link...

What to do About Trolls on Your YouTube Channel?

This video is going to go on all of my YouTube channels: GetFitOver40 - ReplicaAirguns - MrKnife. I feel that trolls on the Internet in general are a real parasite and they don't serve any positive purpose. Similar to a parasite in your body, the best course of action is to remove that parasite as quickly as possible.

I ask that if you like the message of this video, make sure to favorite, like and get the word out about this video…

First off, what is a troll?

WIKIPEDIA "A troll is a person who sows discord on the Internet by starting arguments or upsetting people by posting inflammatory, extraneous, or off-topic messages in an online community (such as a newsgroup, forum, chat room, or blog) with the deliberate intent of provoking readers into an emotional response, or otherwise disrupting normal on-topic discussions."

To also make one thing very clear, this is not about censorship, it is about respect and consideration towards others. I have no problems with alternative opinions, but I will not put up with abusive and derogative content of any sort on my YouTube Channel.

What makes a person a troll in the first place?

Keep in mind, my intension is not to stoop to the level of the troll and call them names and get all angry with them, after all I strongly believe we should in a way feel sorry for them, and my hope here is to reeducate the troll by not encouraging their negative behavior. So in other words, if they want to play with all the other kids in the playground, then they need to learn to play nicely.

Many of the trolls lash out towards others for possible reason such as:

• Maybe they have a Small Penis? Or if it's a woman troll, lopsided breasts?
• Maybe they didn't get enough love growing up as a small child?
• Maybe they don't feel they are attractive, or accepted by others in society?
• Maybe they where bullied in school and so now they need to bully others to feel good about themselves.
• Maybe they just didn't learn correct social skills from their parents or guardians?
• So many possibilities…

Why you should remove trolls from your YouTube Channel! (Could be other internet social media situations):

• Think of your YouTube Channel as if it where your home, would you let a visitor in your home call you names, put you down, be disrespectful to you, or your family or your friends in your own house?
• Think of a troll as if he was a small child playing with your kids and your fiends kids, would you put up with bullying, talking mean, pushing and so on…
•  Your YouTube channel is your House on the Internet so to speak, you have built it up and nurtured it to what it is today, why would you let some troll take over and undermine all that you have done?

How to Deal with trolls on Your YouTube Channel.

First off, don't engage the troll by feeding it, that would be reenforcing negative behavior, similar to a child who tells you that he hates you because you told him he could not eat the candy. The child is just angry and acting on his emotions, it is not about you, so don't make it about you. Again the problem is probably deep rooted within the troll and he most he/she likely needs some sort of psychological help. It is not your job to be their therapist.

Separate the troll from the others who are playing nicely by making them the outcast not allowewd in the playground anymore. Use the YouTube "Block from channel" feature  which Blocks that troll from making any further comments on your channel.

Over time if the troll does not get a response back from people he/she is attaching, he/she will start to get the message that this type of activity is just not acceptable. Remember the troll is looking for any type of response from you. You may think you are giving that troll a piece of your mind, but he/she is really getting energized by your emotionally heated response. You could say a troll "gets off" on this type of thing. Do you want to be the person getting that troll off? Think about it?

All right, it's pretty simple, just don't put up with trolls, if we all simply Block and Ban trolls from making these negative and disruptive comments on our YouTube Channels, they will simply have to find another venue to pursue, they may even learn from this experience and become better people. We can always hope!

If you like you could even respond to troll Activity by sending them this video link, that way the brunt of their negativity will be directed at this video!

Please spread the word my YouTube friends and remember to love thine enemy!