CrossFit Langley Metcon Workout - 100 Push-ups, Pull-ups, Sit-ups, Air Squats

If you want to get in a really great workout that you could even do in your home then checkout this (Metabolic Conditioning) "Metcon" Workout video I did at my Langley CrossFit Gym.

All you need to do this fairly intense workout is your own body weight and a chin-up bar, you will also need about 20-30 minutes of your time ;)

In a nutshell this is the entire workout:

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Air Squats.

The recommended break up was 4 sets of 25 reps each but you can do them any way you like as long as you get them all done.

I broke mine up into 4 sets of 25 for the Push-ups, Sit-ups and Air Squats, with sets of 10-20 reps for my Pull-ups until they where all done. It took me just over 18 minutes to complete the Metcon Workout this time but I know I can do better as I wasted  a lot of time and energy on my early sets of Pull-ups till I worked out a more efficient butterfly technique.

My below YouTube Video of this workout has some added Narration with my comments:

CrossFit Langley - 5x11 55 Rep Workout for Time - With Narration

The other day at my CrossFit Gym we did a pretty grueling "Ladder styled" workout that consisted of Rowing, 35 pound per arm dumbbell Curl-Presses, Deficit Push-ups, Pull-ups and Ab Rolls. In total we had to do 55 reps of each which would normally be broken down into 10 decreasing sets that start with 10 and go down by one rep until you are left with a single rep for your last set. Each set was to be accompanied by a 100 meter row, so 1000 meters of rowing in total.

We where also given the option of doing 5 sets of 11 reps each accompanied by a 200 meter row which gets the job done a bit faster but is way more intense since you do less walking around and as you get tired the 11 reps per set become very difficult to do. I opted for the more intense 11 rep 5 set workout :)

So this is what my 21 minute workout consisted of...

Five Sets of Each:

• 200 Meter Row
• (11 Reps) 35 Pound per arm Dumbbell Curl - Press
• (11 Reps) Deficit Push-ups
• (11 Reps) Pull-ups
• (11 Reps) Ab Rolls

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

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
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• 604.800.3318

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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• Twitter
• YouTube
• 604.800.3318