Feb 3
2010
Visit to Crossfit Optimum Performance – what a great box!
Written by "> | posted in Crossfit: My love/hate relationship | 5 Comments
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:
- 3 pos Snatch: High hang, Knee (just below knee), ground. 1.1.1 x 4 ; rest 90 sec
- then, for time, 5 K row
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!
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Thanks for the props Moose!
It was great to see you, stop by anytime!
Jaime
February 3, 2010 ·
Anytime, Jaime! You and Popeye have done a fabulous job. The energy is contagious… keep it up!
February 3, 2010 ·
Good to train with you again Dai!!!
Your right…a 5km is never what we want but it felt good. My legs feel much better after the past 2 days of training.
see ya!
February 3, 2010 ·
hey man! you left a comment on my blog way back when. This is pretty funny because the link on my blog just took me to fitness town so I just assumed that it was G who left the comment. I remember thinking “I don’t think G looks like that but hey what the hell do I know…”
Anyway man nice work yesterday and sorry I never responded to your question but here’s the dirt on an outdoor pullup bar. Dig two holes 24″ deep min. and setup your Posts in concrete and make sure you have lots of height on the bar it would suck to do all that and it be set to low. I had my fabricator design the bar and it’s bend proof. We can hang four guys and zero bend. Works awesome! I anchored my bullup bar fore and aft using 1/8 stainless cable and galvanized turnbuckles. I hilti’d two of the anchors into the concrete foundation on one side the other anchored to the fence posts. Its bulletproof androck solid.
Since putting that in I have a 15′ rope climb station in the same area. Anyway, keep on training and look forward to meeting you someday man!
Sterling
February 4, 2010 ·
Dude! That’s awesome! Thanks for the tips. Would love to come and train with you some time if you are open to it. I live in South Surrey (Rosemary Heights). Saw Jason the other night down at Popeye’s new box – I know the two of you train like crazy. Watched a few of your vids. Awesome! Let me know when and where… again thanks for the tips.
February 4, 2010 ·