Monday, August 23, 2010

Deadlifts and running -- Bye Bye Danimal

We are sadly losing one of our top athletes in the gym  Dan "Danimal" Lamaga aka Dancing Dan aka Danceable. Dan is heading back to Saskatchewan to build a house with his sis before he heads back out on the cruise ships for another tour of duty in early October. We are offcourse hoping to get the big man back in the Den in the very near future and I hope he will post his workouts scores on our blog. I told him I would honor any times or weights he throws down wherever he is in the world for our leaderboard.

Dan it was a pleasure to have you in the gym and I couldn't be prouder of the overall progress in your GPP that we were able to make in such a short time period. That is what hard work can do. As you all know his strength numbers across the board are pretty much legendary in here now but it was his ability to move around his bodyweight that I thought was most impressive. Dan also never gave anything less than 110% in any workout he ever did. Never once did I see him take a day off when he was in the gym. Always hit the strength big and then left his life on the mat with the metcon.


WOD: 
21 Deadlifts 225/155
400m run
15 Deadlifts 225/155
400m run
9 Deadlifts 225/155
400m
Post: 
Work on your gymnastic weaknesses ( ie. Muscle Ups / Handstand Pushups / ring dips etc.)

Note that the deadlift weight here will be subject to change. If you don't have a 350 / 225 pound deadlift than I want that weight scaled down. If you have a larger than that number than I want that weight moved up. This workout should be similar to Helen in terms of its focus, meaning that its all about the run. The reps and weight should allow you to run hard in each round with your 400 splits obviously decreasing as you fatigue.  

Leaderboard For Monday
Ladies:
1. Robyn 18:15
2. Roe Roe 18:07 (on the rings)
3. Ains 23:32
4. Annie 24:18
5. BB Guns 13:27 * not rx because she did GHD situps but still a badass time that is worth noting
Men:
1. Scott 16:33
2. Solo 21:30
3. Ant 21:43
4. Nick 24:25
5. Eddie 24:34
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3 comments:

  1. DanimalAugust 24, 2010 at 11:28 AM

    So I am all packed and heading east. I am gonna miss all of the friends that I have made at the gym since I joined. I am sad to be leaving.

    Thanks Chris for everything, the coaching and especially the games. Was an experience of a lifetime for me.

    Planning to set up a garage gym when I get home, heading through Edmonton on the way to check out Rogue as I pass through. I am sure Crossfit will always be part of my life now.

    I will be back in town from time to time in the future and in the not to distant future, I will be moving back out this way. Not to many jobs for a mariner in Saskatchewan.

    All the best, take care!!!

    ReplyDelete
  2. LaurenAugust 24, 2010 at 2:54 PM

    Safe trip Danimal! See you soon.

    ReplyDelete
  3. AnonymousAugust 24, 2010 at 5:30 PM

    Great training with you Dan! Just wondering why everyone including me look terrified in this photo!
    Scott

    ReplyDelete

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