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Today’s Workout
Buy-in: Split Jerk – 3,3,2,2,1,1
- from rack or from the floor via a clean
- work on fast and accurate split of the feet to get under the bar
- if new to the movement, work technique with coach – 5×5
- aim for 90-95% effort while maintaining solid technique
WOD: “Nurwor OR Partner Nurwor”
Nurwor is a great aerobic push workout and is even better as part of a team. If you’re looking to beat a previous best and there are enough ergs to go around, hit it solo. If you’re looking to work with one of your buddies in a tough wod, then do the partner option. Either way, it’ll be good times!
5 rounds for time of:
- 500m row
- 400m run
- If doing the partner version – one partner runs while the other rows and vice versa – each partner must complete a full 5 rounds of both exercises!
Zone 2 – scale distance of row to 300m and run to 200m
Zone 1 – scale as needed
Cash-Out: Playing with parallettes – try some L-sit holds, pushups, or basic supports
So I tried out a pair of weight lifting shoes to see what the big deal is (thanks again Kyle). I liked it, very stable feeling.
I read around a bit and found this about olympic style weight lifting rules…
“First, the rules (3) stipulate that “competitors must wear sport footwear (called weightlifting shoes, boots) to protect their feet and to give them stability and a firm stance on the platform.” The obvious inference here is that the specialized weightlifting shoe performs such a special function that the wearing of weightlifting shoes in competition is mandatory for safety.”
it came from this website http://www.dynamic-eleiko.com/sportivny/library/farticles015.html
sort of a neat history of weight lifting footwear if anyone is as commited to not working while at work today.
Also does anyone know where I can find a good and also cost effective pair of these fancy shoes?
It seems like a lot of the gang right now are rocking the Adidas Power Perfect – Linds and Sarah and Dub can probably tell you how to pick up a pair… The good thing about OL shoes is that they tend to last a long time – might be a $100-$130 investment but that should be it for 6-10 years!
I got my Do-Wins from the states (Pendlay barbell) but I think Rogue Canada probably carries some as well.
Linds and Lucas picked up the Adidas shoes for me at a competition through Guy Greavette at Viking Weightlifting Equipment: http://www.bcweightlifting.ca/equipment.htm
I can’t comment on the differences between various weight lifting shoes since I’ve only tried the Adidas Power Perfect, but I do really like them.
I find that I’m still adjusting to the heel since I’m used to lifting in flat shoes. Also, Lucas made a good point about weight distribution in lifting shoes. It’s pretty easy to get caught shifting your weight to your toes when your heel is slightly lifted in the shoes…and that’s as far as my knowledge goes 🙂
The Adidas cost me $140 after all was said and done.
Yo Craig. I agree with Sarah.. the Power Perfects seem to be a pretty sweet shoe so far. I got them from the website you provided above (dynamic-eleiko.com). I personaly wouldnt recommend them as it took 2 months for them to arrive.
I also know that fitness town has a few different kinds available as well. They’ve got stores in Van so I cant see shipping taking very long either. Or if you’re coming to regionals, I know there’s a location pretty close in Kitsalano.
anybody else only just realize that ‘nurwor’ is ‘rowrun’ backwards?
haha Wendy… it’s funny when you have realizations like that – thinking “why didn’t I see that before??!”.
Also, we did Nurwor both on May 11, 2010 AND now on May 10, 2011!
More things going on than meets the eye – surprised no one commented on yesterday’s “snaled scatches”.
Oh the things I do to amuse myself 🙂