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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• 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
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• 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)

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
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• 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
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• YouTube
• 604.800.3318