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
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• 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...

Workout Journal - Shoulder Press Max - 175 Pounds

So far I have not recorded any personal best to date for my max 1 rep Shoulder Press or also called the Strict Press, I have recorder a personal max best for Push Press but there is some leg involvement with Push Press that gives you some extra momentum which makes the Push Press much easier to lift heavier weight than a Strict Press or Shoulder Press.

Anyways, today I just barely pushed out one rep of Strict Shoulder Press at 175 pounds, this was after working up using a 3-2-1-1-1 approach to get to my 1 rep max. I figured it was a good weight since my body weight is only at 180 right now, think I will set my new goal to be at 200 pounds for 1 rep :)

Here is a great PDF link on the Press!

Workout Journal - Front Squat Max 245

It's been a bit over a month since I went for a max Front Squat, Well today was Front Squat Day at my CrossFit gym and I could not remember what my best to date front squat was so I just did what felt good, our work up to max was based on a 3-2-1-1-1. So in other words we started out lighter and did three reps, then upped the weight and did 2 reps, then added some more for a single rep and then we added weight two more times to hopefully get to a max single Front Squat.

I ended up maxing out today at 245 pounds which after I checked back against my last personal front squat workout journal entry was 30 pounds over! Not bad improvements. I have been doing back squats and dead lifts which will for sure improve my overall front squat strength.

Video samples taken from (www.crossfit.com)