» A Mads’ Creation

A Mads’ Creation

For those who don’t know, I am not alone in creating the workouts. Mads has had a HEAVY influence on what goes on here in the cave. The beneficiary of us working together is you! I’ve seen all, from the CrossFit veteran (Nils, Jay, Nick, Leddy, Yoko, myself, etc….) set new PR’s, and our newer cult members (Killer, Lidia, Michael, Roz, Mark, etc….) continue to get better daily! Keep pushing, keep those results coming.

What’s also important for you to know, is that as much as crossfit is about bringing intensity to the workouts to get those results, what’s equally important is how you move. Hopefully, this isn’t news to you. So much of my focus in your workouts is to watch your movement patterns. It’s not easy to change how we move, especially since these patterns have been ingrained since childhood. Keep on it! It’s a process, and can take some time. In fact, for some it’s journey that may never end, but without it, functional movements will elude you forever (overhead squat ring a bell), but more importantly moving correctly, is a way to assess that your joints and body is functioning properly. And that is a recipe to stay healthy, and be injury free.

The workout coming up today is one that Mads has put together before, and one that he’s always pushing to do in the gym. He finally got his wish.

WOD:
“Mads”
21-15-9
Back Squat @ bodyweight
Shoulder Press @ 0.5 x Bodyweight
Deadlift @ 1.5 x Bodyweight

Jordan

Workouts | jordan | February 17, 2010 5:00 am

5 Comments

By Tony5 (Crossfit Fredericton), February 17, 2010 @ 9:16 am

I know we discussed if it is easier to do these WODS being lighter and it was a good debate. After doing this WOD as rx’d it helps answer that question. I need to lose 100lbs. Diet starts today. LOL

WOD as rx’d
squats @ 225 lbs
press @ 115 lbs
deads @ 315 lbs

time: 18:46
By uncle rob, February 17, 2010 @ 1:49 pm

So, no lunch or dinner for me today…
By Bruce, February 17, 2010 @ 2:10 pm

Uncle Rob; going to weigh you in before?

Just watching the Womens’ Downhill. Scary watching it on TV, for me even more than the Men’s.

Today’s Montreal WOD looks like either:
From HQ:
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

or from OPT:

http://optimumperformancetraining.blogspot.com/2010/02/wed-feb-17th-2010.html#links

Looks like its Tabata fun for me today.
By Tony5 (Crossfit Fredericton), February 17, 2010 @ 2:19 pm

Uncle rob. Don’t bother. Mads had u hop on the scale holding a 15 kilo plate so u don’t cheat. Good Luck
By jordan, February 17, 2010 @ 9:57 pm

Yep, this should sure did suck. In a good way of course. I’d love to do it weighing in at 40kg!
Bruce, tabata sounds like fun. And, OPT has got one hell of a reputation for being a great coach and great programmer! You guys should check out his site.