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

Grow Your Moustache for Mens Health Month - Movember 2013

It's Movember again, time for us guys to band together and grow a Moustache for Men's Health! It doesn't really matter what age you are because Protate or Testicualr Cancer as well as Mental Health issues can hit us men at any age or affect someone close to you.

What can you do to help the cause:

• Grow a Moustache!
• Donate a few bucks.
• Tell your friends to take part by passing on this video and getting involved.
• Send me a photo of your Moustache for my video montage.

Here is a direct link to my Movemeber Mo Space URL

Workout Journal - Squats - 265 Pounds for 6 Reps

Still chipping away at the Squats! We all know Squats build a great but (Glutes) and chiseled Quads ;) Anyways, my last Workout Journal entry for squats was almost exactly a month ago and I did 275 pounds for 2 reps. Today at CrossFit Langley we where working on 5 sets of 5 reps increasing our weight as we went up to achieve a maximum weight 5 rep set. My goal weight was 265 pounds and I hit the 5 reps with a bit of juice still left in the tank so I did one more for good measure.

I'm not sure what my max single rep Squat is but hope to get somewhere just over 300 pounds when we do our next heavy weight Squat workout.

Here are the set weights leading up to the 6 rep 265 pound squat set:

• 5 x 135 (Warmup)
• 5 x 185
• 5 x 205
• 5 x 225
• 5 x 245
• 6 x 265 

We finished up the day with a quick 6 round AMRAP of:

• 5 squats @ 135 pounds (nice and deep)
• 6 box step-ups
• 12 lunges

Video samples taken from (www.crossfit.com)

X-Men Wolverine Halloween Costume 2013

Below you can check out my YouTube Video of me in my X-Men Wolverine Halloween Costume :)

Items required to pull off the X-Men Wolverine Costume...

• Pair of medium fade Jeans (Not too tight, not too lose...)
• White tank top (AKA wife beater). I added some knife marks for added effect.
• Brown leather belt with cool belt buckle (Chief head belt buckle would have been awesome).
• Some sort of brown shoes or work boots, (get ones with a tall sole for additional hight).
• It's best to get some Wolverine claws, you can get basic toy versions or very realistic ones like the awesome ones I got from darkmatterprops.com.
• Either grow out your hair and style it in Wolverine fashion or if you don't have enough (like me), then buy a suitable brown wig. (I had to dye mine darker)
• Grow out Wolverine Beard (basically just huge sideburns that do not include mustache or chin area and follow your jaw line at the bottom)
• Workout lots and get lean to pull off the Hugh Jackman Jacked Up body.

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