CrossFit Langley - Partner 100's Metcon Workout With Narration

For Valentines day my wife and I decided to go to our CrossFit Langley gym where we did a fairly short Metcon (Metabolic Conditioning Workout). So instead of going out for dinner and eating a bunch of calories, we worked a bunch off ;)

Anyway, this "Partner" Metcon workout lasted about 25 minutes and consisted of: 

• 100 Floor Press (like a bench press but done off the floor instead of a bench)
• 100 Box jumps
• 100 Wall Balls
• 100 Push-ups
• 100 Sit-ups
• 1000 Meter Row 

The 100 reps where split between two people as it was a "Partner" workout. The 100 reps could be split into what ever set amounts we wanted to do as partners and each activity the rep amounts varied.

The object is to get it done as quickly as possible and my partner and I did this Metcon workout in just under 24 minutes. According to my Polar Loop and H7 Heart Rate Sensor setup I burned a bit over 500 calories performing this Metcon Workout.

You can watch us work our way through this rather fun team based cardio and strength workout:

Basis 2014 Carbon Steel Health Tracker Watch Unboxing

My Basis 2014 Carbon Steel Health Tracker Watch (Basis Website) finally arrived and of course the first thing I did as soon as I got it home was shoot my unboxing video so I could charge it up and get it on my wrist :)

For those unaware of what the Basis Health Tracker is, the Basis Health Tracker Watch like the MIO Alpha has a heart rate sensor built into the back of the watch, unlike the MIO Alpha, the Basis has an added motion sensor similar to other fitness bands, a perspiration sensor and even body and outside temperature sensors. The Basis Health Tracker Watch also stores this data on the watch until synced with a device like an iOS or Android device, PC or Mac.

In this unboxing video I obviously show you the packaging and the contents inside the box, and I go into a bit more detail explaining just exactly what the Basis Health Tracker Watch actually does and how it compares to other similar devices.

GetFitOver40 Fitbit Flex Giveaway - Winner Announcement

For the most part this YouTube Video is to announce the winner of my recent GetFitOver40 Fitbit Flex Giveaway.

I asked for suggestions and ideas on how to improve my YouTube Channel and Website and I want to thank everyone for all the great ideas but there can only be one winner...

You will need to watch my Giveaway - Winner Announcement YouTube Video to find out who the lucky winner is and why I chose them so make sure to click on the YouTube Video below.

I also go over a few other bits of info like how the testing of my MIO Alpha is going and my soon to arrive Basis Carbon Steel Edition Health Tracker Watch that's ordered and on its way :)

I give you a quick update on how my "Bulking" is going and some info about a local BCABBA Sanctioned fitness show I will be watching on March 1st called the Krack Klassic.

Basis Health Tracker Watch On Its Way!

I recently picked up the MIO Alpha Wrist Watch Heart Rate Sensor and mentioned I had planned to get the Basis Health Tracker Watch (Basis Website) at some time, well the time is here! I am still testing the MIO Alpha and once that is done I will move on to the Basis Health Tracker Watch.

The Basis Health Tracker Watch like the MIO Alpha has a heart rate sensor built into the back of the watch, but the Basis also has the added features of tracking motion, perspiration and even body and outside temperatures. the Basis Health Tracker Watch also stores this data on the watch until synced with a device.

Look forward to my Unboxing and full Review Videos of my Basis Carbon Steel Edition when they are available.

Back to the Basics - Body Weight Only Full Body Workout

In this "Back to the Basics" YouTube Video I show you a Full Body Workout using only your body weight. Well I bring in some dumbbells for some option add on exercises but they are not required to get a full body workout.

The main exercises I show you are: the push-up, the pull-up and chin-up, the air squat, the single leg lunge and sit-ups and crunches. I show you proper technique along with scalable variations for all levels of fitness even beginners.

Using your body weight with the right exercises and from is a great way to build muscle and shape, and you can even get a cardiovascular workout at the same time if you pick up the pace! This workout can take as little as 10-15 minutes or you can do more reps and sets for a longer more aggressive workout.