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

Deadlift PR of 453 pounds at 194 Pounds Body Weight.

I am kind of going against everything I have said about how I have been training these days and yes for the most part I do not go under 5-6 reps minimum to keep away from injuries. But sometimes in the heat of the moment when everyone else is going for it, you just get drawn into it and have to go for it...

Anyways, yesterday we where doing heavy Deadlifts over at CrossFit Langley with 5 sets of 5 reps increasing the weight with each set. Well we got up to 403 for 5 reps on our 4th set and then the boys wanted to put the weight up to 453 pounds for a set of 5, I knew that was not going to happen for me but I thought I would give a single a try and see how it felt, any problems and I was not going to force it.

My first try was a fail , juts did not feel good off the floor so I bailed right away on it. A few minutes later and attempt number 2... It came up nice and never stopped till I locked out at the top easy, back kept straight all the way up and felt good during and after. There may even be some more left on the table for another day...

CrossFit Langley - Max Shoulder Push Press Workout

It's been a while since I could go heavy on anything to do with shoulder press especially when a straight bar was involved. But I have to say my do-it-yourself shoulder rehab routine has paid off and I am almost at 100% again with my left shoulder (been doing lots of shoulder maintenance and stretching).

The actual last time I went for a 1 rep max for Push Press was way back in September of 2013, back then I did not break 200 pounds but then again I was a lot lighter and had not been training very long for strength. Even though I'm not a big fan of 1 rep maxes, I decided to see how far I could take my Push Press at Langley CrossFit. Leg drive is very important for push press and my leg strength has really come up since last year which I think has really helped me on out with my Push Press.

Well I got my Push Press right up to 245 and even made a nice attempt at 255 but fell a bit short. Still a great increase in weight and I am very happy with it.

Here is how this full workout went down...

3 Round Warmup:

• 5 Bar Push Press
• 6 Pushups
• 100m Row

Main Push Press Shoulder Workout (7 Sets):

• 135 x 5 Reps (Not Shown)
• 165 x 3 Reps (Not Shown)
• 185 x 2 Reps
• 205 x 1 Reps
• 225 x 1 Rep
• 245 x 1 Rep
• 255 x 1 Rep - (FAIL) 

Metcon Tabata 20/10 (8 Rounds): 

• Dumbbell Push Press (25 pounds)
• Shoulder Side Raises (20 Pounds)
• Skull Crushers
• Pushups

You can see how this workout effected my heart rate and how many calories I burned by clicking on this link.

CrossFit Langley - High Rep Back Squat Workout with Metcon

High rep squats are super tiring and I feel they are one of the best indicators as to not only how strong your legs are but also, how your cardio can cope with extreme demands in a very short period of time. Doing high rep heavy squats burns up your oxygen super fast making your lungs burn and testing your cardio to the max.

We where supposed to do 3 sets of 10 reps using 225 pounds but the boys I was with decided to get it over with and do 2 sets of 15 reps using 225 pounds. So of course I had to do the same. Except I showed them and on my last set I did an extra 5 reps making it 20 reps at 225 pounds. I did space them out a bit at the end only because I was struggling for air, not so much my legs, they felt good and I maybe even had another 5 reps in them if it wasn't for my cardio packing it in first.

We also did equal amounts of pull-ups between our squat sets which did not give us a lot of time to recover our lungs.

This Squat video was filmed at the CrossFit Gym I go to in Langley called Langley CrossFit, and was part of a three section workout that included:

Warmup (3 Rounds):

• 5 x Bar Back Squat.
• 6 x Lunges.
• 100m Row.

Main Back Squat Workout (3 Rounds):

• 10 x 225lb Back Squat.
• 10 x Pull-ups.
• Actually did: Set of 15 Squats - 15 Pull-ups and a Set of 20 Squats - 20 Pull-ups.

Metcon Workout (3 Rounds): 

• 9 x 95lb Barbell Lunges.
• 12 x Box Step-ups.
• 100m Row.

You can see how this workout effected my heart rate and how many calories I burned by clicking on this link.

CrossFit Langley Deadlift - New 383 Pound 9 Rep PR

Last year in November I did one of my last one Rep PR's (Personal Record or Best). It was for a deadlift and I did one rep at 403 pounds, at that time I was about 180 pounds. Following that PR I had several injuries, mostly small muscle tears and decided that one rep max attempts where no longer for me and so I now shoot for sets that are no less than 6 reps, or at least I shoot for no less than 6 so even if I only get 3-4 reps I am not hitting my max weight and playing it a bit safe in terms of avoiding injuries.

With all that said, I can still push myself and so in this video I take a weight that was only 20 pounds away from my one rep max and I achieved 9 reps. This tells me that I am getting stronger and this is always the goal, be better than you where yesterday, even if it's only just slightly :)

One of the reasons I feel I am getting stronger is because I have been working very hard doing a lot of weight lifting at my gym and I have been eating lots, I actually gained close to 20 pounds in just under three months and in this video I weighed in at 199 pounds that morning.

This Deadlift video was filmed at the CrossFit Gym I go to in Langley called Langley CrossFit, and was part of a three section workout that included:

Warmup 4 Rounds:

• 5 Bar Deadlifts
• 4 Ring Rows
• 10 Lunges
• 20 Second Arm Hangs

Main Deadlift Workout:

• Deadlifts 8x8x8x8
• Warmup - 135 x 8
• 225 x 8
• 275 x 8
• 313 x 8
• 383 x 9
• 6 Box Jumps in-between Sets

5 Round Metcon Workout: 

• 8 x Straight Leg Deadlifts with  (65 Pounds Dumbbells)
• 12 Box Step-ups
• 10 Lunges
• 20 Second Plank. 

You can see how this workout effected my heart rate and how many calories I burned by clicking on this link.