Yesterday's training

I apologize for the delay but here it is!

A. Front squat 5-8 reps x 4 sets @ 31x1 2:00 rest.

8x 135#, 8 x 145#, 5 x 155#, 5 x 155#
*these were light weights but huge in that I did them in the proper front squat position (hands in "clean" position as opposed to crossed over the front of the bar).

B1. db deadlift 25 reps x 3 sets 60s rest. no pace

135# x 25, 135# x 20, 135# x 20

really bagged on these ones (did as fast as I could)

B2. Switch lunges 20 reps unbroken x 3 sets 60s rest

20, 20, 20


Overall I am happy in the lifts in that I am able to do them on the barbell finally. Felt like a step back in that I am extremely fatigued (and have no found out that it is most likely due to still having salmonella in my body). But like they say "always forward".


I will be attempting to do a one day on one day off schedule with the fatigue I am experiencing (and exams) with the exception of this weekend where I am off to ski for the first time in a couple years. I will be providing some insight over the weekend on some Crossfit ideas I have been pondering. Stay tuned!

March 28, 2010 training

A1. Strict weighted pull up/ strict pull up; 3.3x 4 sets; 2:00 rest

6X 15#, 6 x 20#, 6 x 25#

A2. Seated db press 6-8 reps x 3 sets @ 4010; 2:00 rest

8x 25#, 8 x 30#, 8 x 35#

B1. Knees to elbows 15 x 3 sets 60s rest

15, 15, 15,

B2. Push ups off db's 8-12 x 3 sets @ 3030; 60s rest

12, 12, 12

Felt great today and I am really enjoying this strength stage. I'm getting hungry for some named WOD's though and to start packing on the weight.

No road without bumps

As they say there is no such thing as a journey without a few bumps in the road. Mine are medical and I am dealing with a few physiological/adrenal issues right now which are all understandable seeing what my body has been through the past 4 months. All of this time spent undergoing tests, appointments, and dealing with professionals in various fields has really opened my eyes into what technology in not just medicine, but performance and lifestyle is achieving right now. It seems like there is no function of any bodily system that cannot be tested, monitored and managed these days, which begs the question of: is there truly a limit to where our bodies can go, with not just sustaining but performing? Figures such as Ussain Bolt, Michael Phelps and the winners of the Crossfit Games every year are proving that there isn't, that we are constantly pushing, striving, going faster, lifting more, going longer than ever. I always go by the old adage in my training in that somewhere, some place in the world there is someone smarter, someone with more work capacity and someone working harder. This has been pushing me for the last year and is pushing me right now to heal in order to get back to "progress" from a health and training perspective

March 22, 2010

A1. Push Press 12, 10, 8,8,8
75# x 12, 80# x 10, 95# x 8, 100# x 8, 105# x 8

A2. DB Overhead walking lunge 6-9/leg
30# x 9, 35# x 9, 40# x 9, 45# x 9, 1.5pd kb x 9

B1. Barbell DL 7-9 reps x 4 @ 4111 10s rest
135# x 9, 155# x 9, 175# x 9, 200# x 9

B2. Box Jumps 20 unbroken 20" x 4 2:30 rest
all 20 and all unbroken

The wrist felt great today and is quickly improving, 200# DL at 4 seconds down would have been unheard of even a week ago. Progress always.

The Beginning

Well it's not truly the beginning...I have been crossfitting for 4 years now (not really saying a lot since I am relatively young), and full time for 1 year. Then why the title of "the beginning"? Well after 8 months of consistent training I had a huge setback in Dec. Training powercleans I essentially dropped 225lbs on my wrist and broke it. A week later I recieved salmonella poisoning which set me back 20lbs and a long recovery. So back at it I am, (gather not entirely 100%), and this blog is to record training, eating, lifestyle, fitness, coaching, and everything to do with the sport that has changed my life.

Trained by OPT and AFT in Calgary, the goal is to compete, do well and one day qualify for the Crossfit Games....let the journey begin