Workout Journal - Squats - 285 Pounds for 4 Reps

We did back squats again today at CrossFit Langley, this time my partner added a bit more weight than I normally would have on my own but that's how you reach new goals! Last Squat day workout session I managed a 6 rep 265 pound max set. Today we went all the way up to 285 pounds and I was able to do 4 reps.

This is how the sets broke down:

• 5 x 135 (Warmup)
• 5 x 205
• 5 x 225
• 5 x 245
• 5 x 265
• 4 x 285

It will be interesting to see what my one rep squat max is when we do a max rep squat workout?

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 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 Style - No Resting - Legs Only Workout

Today's full CrossFit Style (Sort-of) workout focuses entirely on legs, the reason it is CrossFit Style is because I rotate through my exercises with little to no breaks and incorporate elliptical as my extra cardio, so basically the entire workout is all cardio while still getting a complete leg workout in.

I do six rounds in this workout, the first three rounds rotate between squats, calf raises and 1 minute of high intensity elliptical while the last three rounds I switch over to sets of Leg raises and Leg extensions along with my 1 minute of high intensity elliptical again. The entire workout lasted around 25 minutes so I made it a 30 minute workout by finishing up doing my last 5 minutes on the elliptical. This workout was an easy 500 calories burned with my entire lower body getting worked over while also getting a full cardio workout. That's what makes the CrossFit concept (even if not entirely strict) supper awesome!