Fight gone bad

Hey everyone,

Still trying to shed those extra restaurant pounds...

Had a group working with me today... Natasha, Brad and Rob. It was there first experience with these types of workouts and they loved it. I can't wait o get their feedback tomorrow.

Started with another 15 minute run

3 rounds 0f ten reps each:

Thrusters 2x35lbs

DB swings 50lbs

Clean and jerk 50lbs (5 each side)

Pull ups.  We had to use an open door... Wasn't the best setup but it worked.

Then we did 5 minutes of alternating planks (30 seconds on 30 seconds off)

Crunchie circuit

And finally a push-up tabata.

A good swim and a dip in the hot tub to help evacuate all the lactic acid.

Thanks for working out with me guys.

Contributors

To everyone who would like to become contributors to the blog.

Send me the email address you would like me to forward an invitation to at ymadore@nrcan.gc.ca and I'll add you.

Thanks

WOD

Pretty sore today...

Went for another 15 minute run then did some strengthening...

Hit some mitts MMA style with pro fighter Chris "el Matador" Vorano. I got really tired striking but felt strong on the ground with some new wrestling moves.

Then did some more strengthening and went for a swim.

Tomorrow we're going to Gary Goodridge's new gym called Fight University (www.thefightu.com). We'll do Gary's striking class and an MMA class. Looking forward to it. I'll bring the camera and try to post some pics.

Extreme Couture on Thursday, I hope I'm not to beat up!

Hey Swingblade, I wish you the best on your exam. I know how much work you put into all your conditioning and I'm sure you put the same effort into this. So it's really not about luck!

Let me know how it went! 

le MADDOG

I'm back baby!

Okay so being on travel status and eating in restaurants has not been good to me. I weighed in at 180 today...

I'm back training though, taking it a bit easy on the conditioning since I will be visiting Extreme Couture a few times this week and I don't want to be too sore.

My WOD:

15 minute run (3% incline and 7.5 minute mile or faster)

3 sets of

12 Goblet squats (50lbs)

12 upside down rows (50lbs)

12 db swings (50lbs)

12 (6 each side) db clean and jerks (50lbs)

12 reverse grip bicep curls (prettu sure it was only 20 or 25lbs.)

12 but raises...

Keep your toes on an exercise ball in push-up position and raise your but in the air.

Then I went for a swim and realised how bad my mechanics are... So I went in the hot tub.

The gym at the Intercontinental is pretty good...

Feb 9 -13 challenge

How about this challenge

Monday: 100 burpees
Tuesday: 100 burpees+100 Pull-ups
Wednesday: 100 burpees + 100 Pull-ups + 100 BW bench Press
Thursday: 100 burpees + 100 Pull-ups + 100 BW bench Press + 100 Hollow rocks
Friday: 100 burpees + 100 Pull-ups + 100 BW bench Press + 100 Hollow rocks + 100 thrusters