Here’s an incredible video that was emailed to me from my buddy, Geoff. Just awesome to watch the technique, strength and grace of these guys. In particular because they are snatching weights, in some cases more than double their body weights… crazy!
I love Deadlifts...
A day behind the Crossfit.com site, tonight I did the Saturday February 6th, 2010 WOD. I couldn’t pass this one up. Its just what the doctor ordered (well, at least what he doesn’t know won’t hurt him) while I’m nursing my S.I. joint back to health.
The workout is simple…
7 Sets of 5 reps of Deadlifts – “post loads to comments”
The workout for me went as follows:
Next time, I’m definitely going to ramp the weights up about another 20% – give it a rip and post your results to comments. Happy lifting!
Just a quick blog post today.
Original Hot Yoga Postures/poses
After much deliberation I accepted the fact that I needed a day off from my Crossfit training. In lieu of my typical WOD I opted to get back to Bikram’s Yoga (after all I’m paying a monthly membership fee which I haven’t been using). The workout was great – if you haven’t tried it yet, picture yourself doing yoga in a 40 degree Celsius/104 Fahrenheit room (very sauna-like). At first it was tough, but got a little easier as I progressed through the next 90 minutes.
If you are looking for something to compliment your workouts, I highly recommend trying yoga of any sort. I’m feeling great today and plan to get a new PB on my deadlifts. Will keep you posted.
Yesterday’s workout was grueling. I only say that because the sumo deadlift high-pull (SDHP) is not one of my favorite exercises. In fact, I think pretty much the only time I ever do that exercise is when I’ve done the “Fight Gone Bad” Workout of the Day.
The workout as posted on Crossfit.com Friday February 5, 2010 (100205) was as follows:
Got it done, but didn’t feel very controlled or pretty doing it. LOL. Definitely left me feeling gassed.
Great WOD and has made me realize that I need to focus on this fundamental movement much more.
4 minutes to a stellar body. Don’t believe me? Try incorporating tabatas into your workouts. Below is an exert from the FitnessGoGoGo site. It explains Tabata training as:
“Tabatas are named after Izumi Tabata, phd. a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya. It is an interval routine that was developed by the coach of the Japanese speed- skating team to give his team an edge in competition. A Tabata protocol is a very high intensity anaerobic interval program that involved eight rounds of 20 second work periods at 170% of your VO2 max with a negative recovery period of 10 seconds…”
My workout today consisted of mixing up 5 exercises and executing each of them a la Tabata! Good times… for a reference and more details on how to incorporate tabata training, check out my blog post: Tabata Squats, so think you are tough do you?
WOD: Tabata a la Moose*
Instructions, complete each of these exercises tabata-style and record lowest rep-round as your score. Note, for the rowing machine add up your total calories burned through the 8 working sets.
My total score was 103. I marked my numbers above in RED.
Give it a rip and post scores to comments.
Enjoy!
Today was a great day! I had the pleasure of getting to train with a bunch of old crossfit buddies down at Popeye’s new box, “Crossfit Optimum Performance” in Vancouver.
The workout of the day consisted of the following:
Great programming, not what I wanted, but definitely what I needed. Great way to flush my body of the lactic acid that I have accumulated over my past few workouts. It was a gruleing little row, but man, felt good finishing. Even though my arms and legs felt like mush by 4,500 meters… its the last 500 meters that can break you (or at least me).
My 5k row time was 19:07
Give the above a rip and post comments on C.O.P’s website.
Thanks again, Popeye and FT crew for a great WOD!
Pray you don't get a visit from this guy...
A big shout out to Tyler Sullivan (on Twitter @tmsullivan) who tweeted me this workout of the day a few days back. It’s deceiving at first glance as it appears to be a very doable, standard WOD. At least that’s what I thought until I hit round 6… man, this workout was killer (and I didn’t help the situation with all the over head squats I had done the previous 2 days).
The workout is a 10-round burner for time. Each round consists of the following exercise set:
My total time to complete the 10 rounds was 25:49 (the last 4 rounds were agonizing, painful and almost had a visit from our friend Pukie!)… good luck!
Do the above 10 times and record your total time to complete. Have a rip… its a good one! Be sure to send @tmsullivan a thank you after the fact once your headache subsides (LOL)!
Just finished another Crossfit.com WOD as prescribed on Saturday January 30th, 2010. Man! It was killer. As stated in yesterday’s post, I’m trying to embrace some of the dot.com workouts and as part of that willingness to push myself, I’m finding that I’m starting to really like exercises such as the snatch, cleans, and/or jerks. This workout challenged me the entire time and I would be excited to see it come up again in the programming in the future.
The workout, as prescribed is 7 rounds for time of:
My time to complete was 34:22! A definite burn. I finished my first 3 rounds in 4 minutes each – then the wheels fell off and I hit the wall. Crazy, but I think all the overhead squats I did yesterday played a number on my shoulders… I’ll slay it next time though.
Give it a rip and post time to comments.
If you are interested in seeing some of the above exercises in action, visit the following link: http://www.crossfit.com/cf-info/excercise.html
I’ve had a few people ask me how was my experience being on Breakfast TV – in short – it was a lot of fun! I think I’ve been somewhat spoiled as the crew that were at the store to shoot the “live on location” shots were extremely professional, courteous and more importantly encouraging. They clearly are experts in their industries and know how to bring out the best in people. They put me and Gerry at ease and helped us along every step of the way. And to top it off, Greg Harper, was amazing! He is a natural entertainer with great wit and genuine sense of humor – he had Gerry and I in stitches for the entire morning.
Overall it was a great experience and I will look forward to future opportunities if this is the standard I can expect from live TV. (Maybe I’ve been spoiled).
Here’s a video segment from the show. I will post more over the next few weeks, but in the meantime here’s a link to them on Vimeo.
Fitness Town on Breakfast TV (Power Block, Gym ball & Medicine Balls) from Dai Manuel on Vimeo.
For more information, please visit my company’s blog at http://blog.fitnesstown.ca/ or website at http://www.fitnesstown.ca
The overhead squat is one of my most-hated exercises. I don’t think I’m alone in feeling this way. However, I have been making a concerted effort this year to embrace those things I normally try to avoid. And overhead squats (OHS) are one of those things I have to learn to love. With that being said, tonight I figured I’d do my share of OHS for the next week. The workout was simple, I set out to complete 100 OHS in less than 20-minutes. Simple my ass!
Workout of the Day – WOD – “100 x 95lbs OHS for time”
My time to complete was 19:52 – give it a rip and post times to comments.
I’m going to go and stand in a hot shower now for the next 20-minutes and try to get the feeling back in my shoulders… till next time, happy Crossfitting!
Father, husband, fitness equipment solution provider, personal trainer, accountability partner, toastmaster, crossfit level 1 coach - and Twitterholic. Here to help you grow.
