An amazing day of working out

You know those days that get you so excited about life and reaffirm that you are on the path to achieving your goals? Well today was one of those days and my serotonin levels are just JACKED!

It started in the morning with a strength workout. I hadn't done strength for a few days so I was feeling complete and fully prepared to push through my allotted weights for the day.

Squats, push presses and deadlifts were the exercises for the morning and I was blown away at how each rep and set came with ease! My reps were fast, powerful and clean throughout each stage and I was really stoked about how hard I was pushing through the deep portions of my lifts. 

I easily squatted 280lbs, push pressed 145lbs and deadlifted 345lbs each one for 3 sets of 5 reps. I was feeling fresh at the end of the workout which means I really need to add weight next time! We are doing a totals workout of that same 3 exercise day next monday so I will establish my 1 rep maxes and adjust my percentage according to the results. 

I then rocked yoga in the Titanium Crossfit gym and boy was it ever difficult. I was warm to the core from doing strength so I was sweating nicely throughout allowing me to find extra range of motion in my hip flexors. I pushed myself hard through the downward dog phases and I can see that my flexibility is really improving! 

After the challenging yet rejuvinating yoga class I went and picked up an old high school friend for lunch. We chatted about his recent scores on his final exam to become a Dr. and he scored in the top 95%!!! Sick score and all his hard work over the last few years truly paid off. Super happy for him as he can now commit to planning his life the way he wants to. He also has committed to doing a 4 weeks stint volunteering in Haiti before he goes off to do his 42 weeks of residency. What an amazing experience that will be!

I went home, changed and then hit up the tanning salon at On the Darkside Tanning. They have been supporters of mine for a few years and they keep me in the sun even when the snow is falling! Great people there and I am pleased to visit them whenever I can.

I then returned to Crossfit and pumped out a workout called "Dirty Thirties" which consists of 10 exercises done in a row with 30 reps per. It looks intimidating but doing is is something else!!!!

30 Box Jumps

30 Pull Ups

30 Kettle Bell swings (55lbs)

30 Lunges

30 Knees to elbows

30 Push Press (65lbs)

30 Stiff legged Deadlifts (65lbs)

30 Wall Balls

30 Burpees

30 Double Unders

15 minutes and 40 seconds later I completed the workload and collapsed. Holy smokes, this one was lethal! Is it sick that I liked this workout?! I love going into a workout and knowing that I am competing against myself. I pushed hard and was a little more strategic with my execution but in the end I didn't rest longer than 5 breaths during the entire workout and I am quite pleased with my time!!! I am getting crazy fit!

I then rolled to the Vanier School gym where I was scheduled to train with their senior boys volleyball team who are preparing for the Island Championships. They are a strong team and worthy of Island gold so I brought a whole whack of energy to get them jacked. 

Well, after 3 other workouts and being super warm from the dirty 30's I went in there and played really strong. Although I was playing against high school kids I was on fire with blocking and attacking and really added value to the session. I love getting into practices and challenging all players to be the best they can be and execute no matter the circumstance.

It was a great day and I am hyper excited about life and my mission. I LOVE MY LIFE!!!

Crossfit Day 14/15/16 with my first Muscle-Up!

So I had my sore tummy and it didn't go away. Apparently I contracted a stomach virus and it hurt me throughout the weekend and during my workout on Monday. I just couldn't digest my food and I was burping up breakfast mid afternoon! Worst.

I did the workout anyways with the attitude of powering through it to get over it. well The workout was

15 burpees, 15 knees to elbows and 100 meter lunge walk with 100 pounds over head for three rounds. Bad news cause burpees alone make me want to throw up even when I don't have two meals sitting undigested at the top of my stomach!

After my first 15 burpees I yelled "Marc I am going to need a bucket!" and the rest of the workout was slower than I imagined due to the constant threat of losing my cookies. I got through it and felt faint after but I was pleased I trooped it out.

The next day I felt a lot better and I got into yoga for an hour. I then practiced with Vanier for a few hours and then ripped to Crossfit for an Olympic lifting technique session with a local coach with over 20 years of coaching experience.

We did a bunch of lifts and he critiqued us and then we moved into some exercises to improve our speed moving under the bar for overhead lifts. It wasn't very complicated and we didn't get into the heavy technical coaching because of time but I learnt a lot and next week I will offer even more great technical advice.

November 17th brought a nasty little workout of 5 power cleans, 5 push presses (both with 145 lbs) and then a 200 meter run for 5 rounds.

I found out that I have a strength in running in the last running WOD so this time I pushed myself a bit more and vowed not to rest a second. I did just that and completed the workout in 9:03 without stopping for a single breath. I was definitely pleased with that finish and all my lifts felt good even though I was pretty haggard.

I then played on the rings for a bit as I had set a goal of being able to do a muscle up before leaving for Toronto. I hadn't every tried and Marc told me I needed to be able to do a chest to the ball pull up and then a deep dip on the rings. Well I tried both and nailed them on the first tries so I then stepped right up to the rings and gave the Muscle up a shot.

I was nearly there for the first few and then it all came together on my 5th attempt! I am really excited about this movement because to me it really brings together athleticism, strength, balance and flexibility. Marc recorded the following video of me as I attempted my 5th successful rep. Check it out!