Forging Forward and Updating the Past

To whomever may be coming across my blog or active followers. It has been a pretty rough year for my wife and I, and it is finally starting to come back on track. I took the summer off of Crossfit to focus on personal issues and just an overall break. That said lets update:

The last weekend in August I attended the Level 1 Crossfit Certification in Calgary, Alberta. I received my level one certification and am now starting to coach at our Crossfit affiliate. I'm honored to have the opportunity to coach at our gym, I believe we have a great knowledge base amongst our coaches and there are always training opportunities available.I also got the honor of attending an olympic weightlifting coaches certification course our affiliate owner set up for us at our gym this month. November 27-28th we are getting a "Functional Movement" course at our affiliate. The training is available to us so I am taking full advantage of it.

I recently read Robb Wolf's book "The Paleo Solution". It's a must read to learn about the science behind eating, sleeping and exercise. I'll say no more other than buy it or borrow it but do read it.
I am in the process of reading "Good Calories Bad Calories" by Taubes. It's a good one too, it is basically explaining how we got swindled into believing in a shitty food guide set out by our government, USA included.

I'm slowly but surely getting back into the WOD's full scale, boy weights sure seem heavy. There are alot of new members now that I'm back and coaching I'm really gonna have to concentrate on names and faces, faces I'm good at names not so much.

Lately I've been sourcing alot of paleo recipes and have been cooking alot, I'm going to start sharing recipes and giving you my $.02 on them.

Recipe of the week:

http://www.tastypaleo.com/recipe/1555/

All I can say is these green beans kicked ass. My wife and I both liked them I highly recommend them. The site has some pretty good recipes on it, and of course good for you.



RECENT WODS:

October 28, 2010

50-40-30-20-10
Lunges
Sit-ups (unanchored)
Between each set 20 close grip push-ups
Time: 12:37

Close grip push-ups were singles in the last set, lunges and sit-ups were unbroken.


October 29,2010

Deadlift (Wendler style) 3 X 5rep with last set being AMRAP
Rowing 30seconds of work followed by 1 min of rest X 10 sets counting total meters = 1535m
AMRAP pushups

This day was a pretty off day for me. Either my mind wasn't in it or I've developed an allergy to lifting heavy $hit off the ground. The deadlifts seemed massively heavy and I completely forgot about the pushups. Heaviest set of 5 I could muster today was 275# which was completely disapointing. A few weeks back i couldn't get 345# off the ground......must be mental......I'll get there again after all my buddy Mike has a 1RM well over 400# now and I used to only be about 15 or 20# behind so I have some catching up to do.

October 30, 2010

Working nights so I missed the WOD today, but because I coach I have a key to the gym so I went in the afternoon and did a pile of Overhead squats.

OHS
3sets X 5reps
115#-125#-135#Fail only got 2 - 125#

I did alot of warm-up reps, I should have got 135# but my shoulders were quivering and tired and I think my core isn't as strong as it once was. My legs have alot more in them just core and shoulders.Again.......I'll get back there.

Until next week Sean'O out!

Missing.......NOT..........New Banner..........Lots of good news!!

I'm back to blogging, got a push from a well respected mentor who also made my awesome new banner. Thanks Big G. I will not catch up with all the WOD's we've done since January however I will update you on the new happenings with me and our Crossfit Lethbridge gym.

Our gym has gone to a strength bias program which consists of:
Week1
Monday,Wednesday, Friday
5RM of a particular lift plus a metcon to follow

Week 2
Monday, Wednesday, Friday
3RM Same lifts as previous week plus metcon

Week 3
Monday, Wednesday, Friday
1RM Same lifts as previous week plus metcon

Reset with a new 3 Week cycle. I'm so excited about this I can hardly contain myself. This is coming from a guy who 2 years ago wasn't interested in the strength training............WHAT was I thinking??

Of course Tuesday, Thursday, Saturday, Sunday are regular WOD days. They have also set up Yoga on Sunday which is awesome especially for the less flexible.

One of the owner/coaches has just organized an endurance team which will be learning the "pose" method of running, myself included. David, talked me into it promising me breakneck speed if I stuck with his training.

I'm really responding to the layout of the programming, i'm setting new PR's quite frequently as well as alot of people in the gym. It's very exciting to see the progressions myself and other people are making.

Our coaches have received lots of great training, we have a very well rounded coaching staff check out the link for their accolades, it is very impressive, and always expanding.

Our website has a great new look, our gym has been getting new equipment, we are seeing new faces all the time, things are fantastic at CFLA.

More exciting news, three of our athletes went to the sectional qualifiers for the games and tore it up, one of them going through to the nationals.

This is Heather, she is one of the owner/coaches at CFLA. She finished 2nd overall in the Central Canadian Sectionals, winning the final WOD I might add. Congratulations Heather.

This is Carlee, she is one of our athletes at CFLA and gave it her all representing us and making us proud finishing 31st out of 47 women. Way to go Carlee.

This is Kris, he is the nomad of CFLA commuting between Lethbridge and Fort McMurray for work. He took part in the sectionals on short notice, I'm talking a few days notice. He is an incredibly strong individual physically and mentally, let me say this, with no preparation training he finished 18th overall just missing the top 15 cut. I'll leave it at that.







We had one more athlete, Big G Pictured below (Cory/Heathers Husband) who couldn't take part because he required knee surgery which he has received and is limping around the gym but still coaching. He is ultra-competitive and knows how to get the best out of people.

So with a final note I will be taking my Crossfit Level 1 Certification in August. The coaches are saying it is a pretty general overview but I'm all about new experiences. If things go right I would also like to participate in the Sectionals next year for the experience. I have alot of work to do in the strength areas but "Rome wasn't built in a day".

until next time.......Sean'O out.