I Love Sunday Fun-days

Written by "> | posted in Sunday Throwdowns, Workout Journal | 2 Comments

I live for Sundays Fun-Days!  I count myself very lucky to have so many amazing friends that come out every Sunday morning to share their time, energy (and of course, sweat!).  The CrossFit Sunday Throwdowns at Fitness Town, Burnaby has turned into a community within a community, consisting of a group of like-minded, passionate people sharing a drive to improve their health, fitness and wellness… 1 WOD at a time!

Big thanks go out to Caragh who constantly gives back to the CrossFit community by sharing her talents as a videographer/photographer.  She has also become a huge supporter and participant of the Sunday Fun-day crew and captures much of the fun on camera.  Below is a video of clips from past Sunday’s 10am crew doing what we do.  Thanks Caragh!

(more…)

Saturday O-Lifting sessions make me smile

Written by "> | posted in Workout Journal | 0 Comments

In preparation for the BCWA Masters Olympic Weightlifting competition (Larry Burke Memorial) on May 5th, I’ve tried to squeeze in as many lifting sessions as possible in a hope that something might just click in my brain and lifting big weight just becomes “easy”.  Well, I can hope can’t I?

After another hour and half lifting session with the CrossFit BC crew, I felt a little more dialed in on my squat snatches and clean & jerk techniques.  Still a ways off from hitting any new PR’s but loading at the 80% and 90% loading has never felt so good.

If you haven’t hired a coach to aid you with your Olympic Lifting, I recommend it.  When?

Now!

Tom "Major" Highmore... thanks for pushing us all to hammer through the WOD today!

Met-con:  2 rounds for time

• 25 x walking lunges
• 25 x chest to bar pull ups
• 25 x 24″ box jumps
• 50 x double-unders
• 25 x hand-release push-ups
• 25 x knees-to-elbows
• 25 x 1.5 pood kettlebell swings
• 25 x sit ups
• 25 x DB Hang Squat Cleans
• 25 x Good mornings with dowel
• 25 x 20lbs wallballs

My time was 27:17… and I didn’t have a dry spot on my body!

You think you love bacon? Watch this guy!

Written by "> | posted in Fun times | 6 Comments

You don’t have to be a doctor to know that eating hundreds of strips of bacon at a time can’t possibly be good for your health. A reporter for Japan’s Rocket News 24 obviously didn’t get that memo. Because he ordered a burger from Burger King with 1,050 slices on top.

Mmmmm bacon, bacon, bacon, bacon... bacon, bacon, bacon!

(more…)

Power Snatch… yes, okay, I’m down with that!

Written by "> | posted in Workout Journal | 0 Comments

Just a quick post on today’s workout… Power Snatches!  Me likes.

I love snatches so much, I bought the T-shirt! Thanks @snatchXF

Warm-up:  Tabata Burpees

I managed to eke out 7 rounds of 8, followed up with one round of 7, so my tabata score was 7 burpees – ah!

Technique/strength:  Work up to a 1 rep max power snatch

• 3 x 135 lbs
• 3 x 155 lbs
• 2 x 175 lbs
• 2 x 185 lbs
• 1 x 190 lbs
• Fail x 195 lbs
• Fail x 195 lbs… almost had it, but didn’t quite get low enough… next time!

WOD:  5 rounds for time

• 10 x 135 lbs Power Snatch
• 200 meter run

My time was 11:47… felt pretty good too!  Even for a Moose…

2 Days, 2 WOD’s and 2 new PR’s… time to write that down

Written by "> | posted in Workout Journal | 0 Comments

What do you do to hold yourself accountable to your goals?  Whether they be fitness, wealth, family, or work related, we all have goals we are striving to achieve.  Here’s 3 things to remember when setting goals for yourself…

3 simple things to remember when setting a goal:

1. Write it down.
2. Tell people about it and ask them to hold you accountable to reaching it.
3. Set a reward for yourself upon reaching your goal.

When it comes to my personal fitness (and every other aspect of my life) I write what I’m trying to achieve.  Take this blog for an example, in writing down each workout I do, I find myself one step closer to my fitness goals.  My accountability partners are those that I converse with daily via Twitter, Facebook and at work/gymand all the pit stops between.

Who is your accountability coach?

(more…)

Fast Food Calories per dollar infographic

Written by "> | posted in Nutrition | 1 Comment

The following infographic and exert is from Top Cultured.com … it certainly makes you think doesn’t it?

Furthermore, what’s the ROI on these dollars spent?

“When it comes to weight issues, the quickest culprit to blame is the calorie. Losing weight and eating right can be hard when there are so many faster, less expensive, and more convenient options available, like fast food. But for those who watch what they eat and what they spend, here’s an interesting infographic that shows the calories per dollar (CPD) of some of our favorite fast food items.”

What's the R.O.I. for these invested dollars?

Get Loose with the Moose’s Monthly Newsletter

Written by "> | posted in Business or busyness?, Health & Wellness, Motivation and inspiration | 0 Comments

Since August 2011 I’ve put out the “Moose is Loose” monthly newsletter to better connect with those that have expressed a keen interest in sharing about health and fitness goals, wellness ambitions and everything between.  More importantly it’s a way for me to remain accountable to my readers and offer guidance where I’m able.  It’s those little, daily tasks that when compounded tend to have the longest lasting impact on our lives.  As well, seemingly small accountability check-ins keeping many of us (especially me!) on task; and at moments gets us back on track on those days when we find ourselves deviating from our personal goals.

I continue to do my best to share those things that I’m most passionate about in life, hoping that I can inspire and motivate others to lead healthier, more active lifestyles.  The newsletter is just another extension of my life allowing me to do so…

Please feel free to sign up for the “Moose is Loose” monthly newsletter using the following form:

Here’s an exert from last month’s newsletter… (more…)

WODing when you don’t want to WOD

Written by "> | posted in Self Motivation, Workout Journal | 0 Comments

“Health, happiness and success depend upon the fighting spirit of each person. The big thing is not what happens to us in life – but what we do about what happens to us.”  ~ George Allen

Yesterday I took a  moment to revisit a post detailing 65 of my favorite success quotes - the reason?  Motivation.  Inspiration.  And quite frankly, I just needed something to give me that little nudge out the door.  I’m not going to lie, I didn’t want to train yesterday.  I was tired, irritable and feeling “blah”… all these feelings pointed me in one direction and confirmed that I “needed” to workout and relieve all the tensions from the day.  So with that in mind, I read through the quotes, got psyched up and headed to CrossFit BC for the 4 o’clock class.

3 of my favorite inspirations

On the board today was the following (more…)

Sunday Funday: The Vancouver Sun Run is a family affair

Written by "> | posted in Special Events, Stark "running" mad | 1 Comment

Blue Ribbons all around! Congrats team Manuel!

Christie and I have always tried to inspire people to live healthier more active lifestyles by sharing our passion for health & fitness, as well as sharing our family’s daily routines.  ”Lead by example” is a motto in our household and growing up as an obese teenager, I decided a long time ago to help families (in particular my own) add small, daily routines to make sure that health and fitness is a part of everyday life.

This year, one early morning over breakfast, Christie (aka Mom_ontheRun) said “we need to do the Sun Run this year… as a family!”  And or course, anyone who knows Christie, once she gets an idea in her head and puts it into motion there’s no turning back.  I love that about her!     We registered that morning for the “Shaw Mini 2.5km run“.  The girls were pumped!

Yesterday, Sunday April 15th, 2012, we put in motion a new family tradition.  We hope to make this an “Annual Manuel” event for generations to come.

Have you created your own family tradition that’s rooted in improving not only your lives but that for generations to come?  Pretty powerful when you think about it…

Below is a slide show of a few pictures from our Sunday Funday (The Vancouver Sun Run Family Affair).

(more…)

Saturday was brought to you by the letter “F” (times three)

Written by "> | posted in Fun times, Workout Journal | 0 Comments

Saturdays are meant to be filled with the letter “F” – Family, Fitness and Fun!  And today was nothing less than a day brimming with my three favorite “F” words.

“F”itness

Olympic Lifting Class with Coach Mike Cartwright at CrossFit BC

Today we worked on Power Snatches to a squat, then full Olympic Snatches, finishing up with heavy knee-hanging squat cleans for doubles.  All in all, it was an awesome class and everyone got to throw some weight around.

Big thanks to Caragh for all the great photos ... click to see the album online

(more…)